Nhanganyaya kune Chii, Sei, uye Zvakaita Sei MaProtini
Pane zvikamu zvitatu zvakasiyana-siyana zvekudya: mapuroteni, mafuta, uye makhahydrorea . Ichi chinyorwa chiri pamusoro peprotein. Tichataura pamusoro pekuti chii, nei uchichida, kuti uwane sei, uye kuti unoda zvakadini kuti uve wakagwinya.
Chikonzero Nei Tichida Mapurotini
Tisati tapinda muhuwandu hweprotein yei, regai tikurudzirwe nekuonga izvo mapurotini anoita. Miti yedu inoshandisa mapuroteni kuvaka pamusoro pezvose.
Ganda, vhudzi, mishonga, nhengo, kunyange hemoglobin muropa rako yakaitwa nemaprotini. Uye urongwa hunoenderera mberi: Ma enzyme anokanganisa zvokudya uye anokonzera kushandiswa kwemakemikari mumuviri mapuroteni. Masimba edu ezvirwere anobva pane mapuroteni kuti aite zvirwere. Mapuroteni mamolekemu anobatsira kutumirwa kwemashoko pakati pevanhu vane mutsara muhutano hwedu. Uye mahomoni mazhinji, anosanganisira insulini uye mamwe metabolism-anoronga mahomoni, ndiwo mapuroteni pamwe chete.
Ndiri kutengesa iwe uri kufunga kuti ndeipi puroteni? Rega ndiite . Asi tisati taenda ikoko, tinofanira kunyura mune zvishoma zvesayenzi pamusoro pekuti chii chinonzi protein. Mapuroteni mamolekemu akaitwa nemadiki mashoma anonzi amino acids. Kune makumi maviri nemazana amino achiratidzika. Mamwe mazita aungave uchiziva nawo ndeye lysine, glutamine, uye tryptophan. Paunodya kudya zvine proteine, muviri wako unoputsa mapuroteni acho pasi uye unobatanidza amino acids kuti uite mapuroteni maitiro ayo anoda kuaita.
Muviri womunhu unogona kugadzira gumi nerimwe kubva kune amino acid inoda. Zvisinei, mapfumbamwe amino acids anonzi anonyanya kukosha amino acid nokuti inofanira kutorwa kubva mune zvekudya. Apo chikafu chimwe chete chinopa zvose zvipfumbamwe (hongu, zvakashandiswa kuva masere) zvakakosha amino acids inonzi chipprotein yakakwana. Zvokudya zvizhinji zvine mazinga akawandisa emamwe amino acid uye kwete vamwe.
Muchiitiko ichocho, zvikafu zvinofanira kuunganidzwa kuitira kuti zvipe zvose mapfumbamwe amino acids. Apo zvokudya zvinoenda pamwechete kuti zvigadzire zvakakwana mapuroteni maitiro ayo anonzi zvidimbu zveprotein.
Sources of Protein
Vanhu vazhinji vanofunga nezve nyama kana vachifunga nezveprotein. Uye ndizvo zvakarurama. Nyama inobva kumhuka, hove, uye shiri dzose dzakakwirira mapuroteni . Zvisinei, mutswe, mbeu, mahairi, uye mishonga yemisi ndezvokudya zveprotein zvakakwirira. Uye zviyo zvakakwana sejisi rakasvibirira , gorosi rose, quinoa, bhari uye amaranth; uye mimwe miriwo, kufanana neakabhasi uye inomera, inogona kuva yakakosha yemaprotheni zvakare. Nyama, dairy, uye mazai mapuroteni akazara. Kuwana puroteni yakakwana, yakawanda mbeu, marimu, mbeu, nemiriwo inofanira kubatanidzwa. Murairi uye nyemba kana chibage uye nyemba ndeyezvizivikanwi zvemapurotini ekurumbidza. Zvakakosha kuziva kuti haufaniri kuwana zvose zvakakosha amino acid mune imwe kudya. Amino acids haisi kuchengetwa nemuviri asi vanoramba varipo kwenguva yakakwana yekushandiswa uye kusanganiswa zuva rose. Neine mishonga yakawandisa yemapuroteni, kudya zvokudya zvine utano, zvakasiyana-siyana zvinowanzopa amino acids zvakakwana kumunhu akawandisa-kunyange kana achizoshandisa.
Mune mapurotini akawanda aunoda
Vanhu vane mapuroteni akasiyana siyana zvichienderana nezera ravo, hukuru hwavo, mazinga avo emabasa uye utano.
Zvisinei, izvo zvinodiwa hazvirevi zvakakwirira uye hazvisiyane zvakasiyana, sezvimwe zvehuwandu hunozivikanwa hwepuroteni hunoita kuti munhu atende. IA USDA inokurudzira ma5 ounces emapuroteni kuvakadzi 19-30 wemakore. Kune mamwe mazera emakore evakadzi, vanokurudzira maawa mashanu. Kuvanhu, 6.5 ounces yemakore 19-30, ma6 ounces emakore 31-50, uye 5,5 ounces yepamusoro pe 51. 5 ounces inenge 142 gm. 6 ounces akaenzana ne 170 gramu.
Vamwe vashandi vezvokudya uye World Health Organization (WHO) vanodavira kuti USDA mitemo yakakwirira kwazvo. I WHO inokurudzira 8 gramu eprotheni pamakiromita makumi maviri nemashanu. kuvanhu vakuru.
Nezviyero izvi, mukadzi mukuru anorema makirogiramu 130. ingadai ichingoda 52 gramu eprotheni - pasi pehafu yezvinhu zvinonzi USDA. Mumwe murume mukuru we 180 lbs. angada 72 gramu. Zvakare, pasi pehafu. Kusanzwisisana pakati peDADA neWHO kunogona kuratidza kufarira kwakanyanya kune mapoka aya. Chero zvingave, mumwe angagumbukana kuti nhamba dzeD USDA dziri pamagumo ekupedzisira epi zvinganzwisisika.
Sekutsanangurwa, USDA inopa mazano anotevera ekuti kushumira hukuru hwakaenzana nehuwandu hweprotheni: "Kazhinji, 1 ounce yemhuka, huku kana hove, ¼ mukombe yakabikwa, 1 mazai, 1 kikapu chepanut butter , kana ½ imwechete yemarangi kana mbeu inogona kuonekwa se1 ounce yakaenzana neProtein Foods Group. "
Mapuroteni uye Kuedza Kudzidzira
Neprotheni kuva chinhu chemasimba, mumwe angafunga kuti avo vanovhima vanoda mapuroteni akawanda, asi izvi hazvisizvo. Kutanga, zvakakosha kuziva kuti mapuroteni haasi mafuta aidiwa mumuviri wekuvhima-gluidhyrate. Mapuroteni anokosha mushure mekuita basa rokugadzira uye kuvaka musumbu. Asi hazvirevi zvakawanda zveprotini kuita izvozvo-imwechete kana maviri kune vanhu vazhinji vanoita zvishoma nezvishoma . Kune avo vanoita masimba ekudzidzira simba kana kuti vatambi vemoyo murefu, zvinorayirwa zvinowanikwa kaviri kuwanda kwemapurotini anowanikwa nevanhu vanodikanwa. Verenga pamusoro peprotini yekuvaka muviri .
Protein Supplements
Imwe nzira yekuwana mapuroteni mune zvaunodya ndeyekuwedzera. Amino Acids inogona kuwanikwa muforomu yepiritsi, mumwe nomumwe uye muproteti yakazara pamwe chete. Zvimwe zvakakurumbira, zvisinei, zvine mapuroteni ane upfu hwakasvibiswa kubva kune zvakasiyana-siyana zvekudya. Powdered whey (kubva mumukaka) mapuroteni anozivikanwa kwazvo, sezvinonzi soy protein. Kunewo mapuroteni eupfini akagadzirwa kubva mujisi, anomera, kunyange hemp. Vanhu vazhinji vanowana proteinti yeproteneti nyore nyore kudya uye kunakidzwa neprotheni yakasanganiswa muhutano hunyunyutika senzira yekuwana chikafu pasina huwandu mudumbu. Protein Shake Recipes
> Sources:
Haas, E. (1992) Kuramba uine utano nekudya. Berkley: Kudenga kweChechi
Holford, P. (2004) Izvo zvitsva zvinogutsa zveBhaibheri. Berkley / Toronto: Crossing Press
Zvokudya zveMunhu wese: Mapuroteni, CDC.gov
USDA, Dietary Guidelines yeAmerica 2011
USDA SelectMyPlate.gov