Mapurotini May Anowedzera Metabolism uye Anopa Zvimwe Kurasikirwa Kunobatsira
Inguva yekuedza yakakwirira-mapuroteni ekurasikirwa kwekureruka here? Vakawanda vanodya vane utano vanodya mapuroteni kuti vawedzere kusimba kwemasabolism. Uye kudya mapuroteni kunopa humwe uremu hunorasikirwa nemafaro zvakare. Asi usati waisa nguva chero ipi zvayo kana mari muzvokudya zvepuroteni yakakura kuti uremerwe uremu, ita nechokwadi chokuti iwe unowana chokwadi pamusoro peprotini kuitira kuti zvirongwa zvako zvibudirire.
Sei uchidya mapuroteni ekurasikirwa kwemafuro?
Kudya kudya kunosanganisira yakawanda yeproteine yakakosha inopa zvikomborero zvakasiyana apo uri kuedza kuderedza uremu.
- Purotini inokubatsira kuti unzwe wakakwana. Kusanganisira mapuroteni mumahokuro enyu uye zvinodya zvinogona kukubatsira kuti unzwe wakakwana uye wagutsikana mushure mokunge maita kudya. Iyi manzwiro ekuzadza angakubatsira kuti udye zvishoma pasi rose .
- Mapurotini anovaka musimba. Purotini inokubatsira iwe kuvaka nekuchengetedza musimba mashoma. Simba rakasimba haisi chete rinoita zviri nani mumabasa ose ezuva nezuva, asi mishonga inogadzira chimiro chinokwezva inopisa makoriki akawanda kupfuura mafuta, kunyange pazororo.
- Kudya mapuroteni kunogona kuvandudza kudya kwako. Apo iwe unoronga kudya kunopoteredza mhepo yakasimba yemapurotini , iwe une nzvimbo shoma patafura yako yezvokudya zvisina utano. Uye kudzidza kudzidza kudya zvakasiyana-siyana zveprotini kunogona kuvandudza kudya kwako zvakare. Kana iwe uchidya tuna, somuenzaniso, iwe hausi kungobatsirwa chete neprotheni muhove asi iwe unobatsirwawo nemafuta ane utano anopa .
- Kudya mapuroteni kunopisa marori akawanda. Iwe unopisa maawa mashoma ekari apo iwe unodya mapuroteni nokuti muviri wako unoshanda zvakaoma kutsva nekudya zvokudya. Masayendisiti anoshevedza ichi ichi chinotyisa chekudya . Ramba uri mupfungwa, zvisinei, kuti nhamba yemamwe makoriki yakawanda saka iwe haufaniri kuumba muviri wose kurasikirwa purogiramu inongotarirwa chete pamubatsiro uyu.
MaPurotini Akawanda Api Okurasikirwa Uremu?
Chero chipi nechipi chine utano hwakanaka hunorema kurasikirwa kana utano hunofanira kusanganisira kuenzanisa kwemafuta ane utano, makhahydrates, uye mapuroteni. Muwandu weprotini iwe unofanirwa kudya unobva pane zvimwe zvinhu zvinosanganisira makore ako, zvepabonde, ukuru hwemuviri, uye basa rekuita.
Kune vakwegura vane utano, chirongwa chinorayirirwa chokudya chemaprotheni (RDA) chinonzi .8g / kg / zuva.
Izvozvo zvinoreva padiki zuva rimwe nerimwe iwe unofanirwa kudya zvishoma pasi pe gramu imwe yeprotheni yega imwe kilogiramu yehutatu hwemuviri. Semuenzaniso, kana iwe uine mapirogiramu makumi matanhatu (68 kilogram) unofanirwa kudya ma 54 gramu eprotini zuva rega rega.
Kana iwe ukashandisa kurasikirwa, iwe unogona kudya kudya mapuroteni akawanda. Chirevo chepamusoro chakagadzirwa neChikemy of Nutrition uye Dietetics (AND) veDaetitians eCanada (DC), uye American College of Sports Medicine (ACSM) inokurudzira kuti miviri inofanira kudya pakati pe 1.2 - 1.7 gramu eproteine per kilogram yehutemi hwemuviri pazuva .
Asi kana nhamba idzodzo dzichikusiya uchivhunduka, usanetseka. Pane nzira iri nyore yekuona kuti mapuroteni akawanda anodya sei kuora muviri uye kuchengetedza muviri wako utano. Hurumende inobva kune dzimwe nyika uye nyanzvi dzinopa utano dzinokurudzira kuti upedze pakati pe10-35% yemakori ako ose kubva pamapuroteni.
Kana ukashandisa purogiramu yekutsvaga koriori kana webhusaiti kuti uverenge makoriyori , zviri nyore kutarisa mapuroteni ako ezuva nezuva. Inenge yose yezvokudya zvekudya yakakurumbira uye inotora magiramu emapuroteni uyewo mazana emakirori anobva puroteni.
High-Protine Zvokudya Zvokurasikirwa Kwemafuro
Ndizvo zvakadai mapuroteni ezvokudya zvakanakisisa kana zviri nani kuderedza uremu? Kunyange zvazvo dieters dzakawanda dzichirasikirwa nemutoro kubudirira pa-high-protein kudya zvakadai seAtkins kana dzinonzi South Beach Diet , hazviwanzoshanda kune vose.
Puroteni yakakura yezvokudya ndiyo inowanzokurudzira kuti inopfuura 20% yemakori ako ose anobva puroteni. Inonzwisisika, zvakanaka? Asi, kana uri kudya mapuroteni akawanda, izvo zvinoreva iwe uri kudya makidhihydrate shoma kuti uchengetedze makoriro ako akaenzana. Kune dieters dzakawanda, kudya michero shomanana, chingwa, uye pasta zvakaoma uye vanosiya chirongwa chazvo sechiguma.
Zvokudya zvakanakisisa kwauri ndezvokudya izvo iwe unogona kunamatira. Kune vamwe dieters, iyi ip-protein yekurasikirwa chirongwa. Kana kudya zvimwe mapuroteni kunokubatsira kuti udye zvishoma zuva rose uye uwedzere muviri wakasimba, unoshanda zvikuru saka ungave uri purogiramu yakanakisisa iwe.
Asi yeuka kuti makorikori anonyanya kukoshesa paunenge uchiedza kudzikisa pasi. Saka terengai makero ako ose uye mapuroteni kuti uremerwe uremu uye uchengetedze pounds kuti uwane zvakanaka.
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