Kushandisa Mumiviri Muviri uye Basa Rokuita
Vamwe vanyori vanopikisa kuti muviri wakaonda muviri (kureva, chikamu chisina mafuta chemuviri) ndicho chinonyanya kugadziriswa cheproteine inoda, uye vamwe vanopikisa kuti chiitiko chebasa chinofanirawo kuverengwa. Barry Sears ("The Zone Diet") naMichael naMaria Dan Eades (" Protein Power ") mienzaniso yevanyori vanotora zvose izvi zvinhu mukufungidzira kwavo.
Muviri Muviri Misa
Kuonda kwemuviri mashoma kuwanda kwehutano hwemuviri husina mafuta. Izvi zvinosanganisira mapfupa, mvura, musimba, nhengo, uye maviri. Kuonda kwemuviri wemuviri kunofungidzirwa kunokosha pakugadzikana kwemasabolism sezvazvinopisa makoriki akawanda emasimba kupfuura mafuta.
Kuyera muviri wako mafuta muzana ndiyo nhanho yekukutanga kuverenga muviri wako wakasimba. Kungofanana, kuonda kwemuviri mashoma ndeye chiremera chako chakakwana kuderedza muviri wako mafuta. Kune nzira dzakawanda dzekuverenga mafuta emuviri . Nzira iri nyore ndeyokushandisa muviri wemafuta ekukura kwemvura inoshandiswa kwemhepo. Asi iwe unogonawo kuve uchienzanisa uchishandisa vashandi, DEXA scan, kana hydrostatic weighing.
Kana iwe uchiyera mapaundi zana uye muviri wako mafuta muzana ndiwo 30 muzana, iyo mapaundi makumi mapfumbamwe emafuta. Chimiro chako chakaonda muviri chikamu makumi mashanu nemakumi mashanu (45 minus 45), iyo inenge mazana gumi nemashanu.
Kushandisa Muviri Wakakosha Mumiro yePurotini Zvido
Maererano nemirairo inoshandiswa neSears, mapaundi ehutachimu hwemuviri inofanira kuwedzerwa nehuwandu, zvichienderana nehutano hwemabasa, kuwana puroteni yezuva nezuva inoda ma gramu:
- Sedentary: 0.5
- Basa rekuedza (seg. Kufamba): 0.6
- Muchidimbu (maminitsi makumi matatu ekuenzanisira-kushanda nesimba mazuva matatu pavhiki): 0.7
- Kushanda (awa imwe yekuvhima zuva nezuva, mazuva mashanu pavhiki): 0.8
- Kunyanya Kuita (maawa gumi ekurovedza pavhiki): 0.9
- Athlete: 1.0
Dzimwe nyanzvi dzinotaurawo kuti vanhu vakaderera vanoenda kune inotevera yepamusoro.
Nokuti chero basa ripi zvaro riri kuitwa riri kuitwa nekuwedzera kurema, vanopiwa chikwereti chakawedzerwa pamabasa.
Muenzaniso wePurotini Zvinoda Kuverengwa
Munhu anorema mapaundi 160 ane 25 muzana yemafuta emuviri. Uyu munhu ane mapaundi zana nemaviri emuviri wemiviri. Kana munhu wacho ari oga, anofanira kudya magiramu 60 emapurotini pazuva, sekuita 120 nguva 0.5 yakaenzana nemakumi matanhatu.
Kana munhu wacho ari kunyanya kushanda, 120 nguva 0.7 yakaenzana 84 magamu, nezvimwe zvakadaro. Cherechedza kuti munhu ane pondo 180 ane 30 muzana yemafuta emuviri aizovawo nemapirogiramu zana emuviri wechipfupa, saka zviyero zvakafanana zvingashanda.
United States Institute of Medicine Zvirongwa zvePuroteni Zvinotarisirwa
Icho chinotarisa kuti nhamba idzi dzinouya dzakanaka pedyo nenzira yakazara yekufungidzira kunze kweproteiniti inoda yevanhu vakawanda. IUnited States Institute of Medicine inoshandisa kuverenga kwe 0.37 gramu eprotini paundi pound wehuwandu hwemuviri wehumwe. Izvo zvinowira pakati pekufungidzirwa kwemadireji ekudikanwa kwe 0,3 gramu paundi pound wehutatu hwemuviri uye yekurudziro yezuva nezuva ye 0,40 gm paundi pound weuviri hwemuviri. Vatambi vechikoro uye vane simba rinorema vanoda zvakawanda uye vangafarira kuwedzera zviyero izvozvo.
Kana uchida kuzvichengeta zviri nyore kunze kwekuti uzive uremu hwako hutete hwakasimba, iwe ungashandisa zviyero panzvimbo.
Kana uchikwanisa kuverenga muviri wako wakaonda, ona kuti Sears / Eades nzira ipi inokurudzira uye kuenzanisa nayo nehuwandu kuverenga.
> Kwakabva:
> Zvokudya uye Zvokudya Bhodhi, Institute of Medicine ye National Academies. Dietary Referenced Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids (Macronutrients). The National Academy Press. 2005.