Kuita mapuroteni ane hutano hwakawanda pamusoro pemafuta anowedzera mapuroteni uye nzira dzokugadzirira kupfuura zvazviri chaizvo nezvepuroteni chaiyo pachavo. Tsvaga mapuroteni emvura ayo ari pasi mumafuta akazara, zvishoma zvishoma mumafuta emono uye asina kutengesa, uye akagadzirwa nenzira dzakanaka.
Ikoko hove yakabikwa nemononi uye maarmonds muenzaniso weproteine yakasarudzwa.
Kugadzira chifu chekuku uye kuchikanda ne salsa kunogonawo kuva mumwe muenzaniso wakanaka. A porterhouse steak izere neprotheni uye zvinonaka zvinonaka, asi hazvirevi semhou kana hove nekuda kwemafuta ose akazara anowanzowanika muzvinyama zvitsvuku.
Kune vanhu vakawanda, pfungwa yakanaka yekugadzirisa zvinyorwa zvitsvuku zvekudya kwechinguva chiduku chekudya kwevhiki. Zvokudya zvakagadziriswa, sezvokudya zvemasikati, hazvina simba zvepuroteni zvakare, nokuti mafuta uye zvishandiso zvinoshandiswa kuzviita zvave zvakabatana nekenza, uye vamwe vanhu vanonetsekawo nezvehutodogs uye matumbo europi.
Ichokwadi kuti hove uye huku hazviiti nguva dzose hutano hwakanaka. Hove yakabikwa yakanamatira kana hove yakabikwa uye yakabikwa haisi yakanaka mapurotini nokuti kushandiswa kwemhando iyi kunowedzera mafuta asina kunaka uye mamwe makoriki.
Nyama inogona kubikwa pane grill. Iyi nzira yekubika inogona kuva noutano hwakanaka chero bedzi iwe unotarisira kuti usadya nyama. Shandisa kupisa kusina kujeka uye sarudza kuswa kwe nyama yakaderera mumafuta kuitira kudzivirira charring.
Zvimwe mapuroteni ane hutano anosanganisira zviyo, marimu, uye mbeu. Miti nemashizha zvinewo zvimwe mapuroteni. Izvi zvinomera zvinomera zvine mafuta akawanda , uye mamwe acho anobatsira hutano hwako. Iwe uchadzidza zvakawanda pamusoro pemhando dzakasiyana dzemafuta mune zvidzidzo zviviri zvinotevera.
Iwe Mapurotini Akadii Unoda?
Kana uchida makirogiramu 2 000 pazuva, ipapo anenge mazana matatu kusvika ku400 makorikori anofanira kubva pamaprotheni.
Rimwe gramu yeprotheni ine makori mana, saka zvinoreva kuti iwe unoda 100 gramu eprotini zuva rimwe nerimwe. Chimwe cheproteine chinenge makiromita 28, saka unoda maawa mana eproteine zuva nezuva. Imwe kapu yekudyiwa nyama yehadzi yenguru ine inenge 45 gramu eprotini kana zvishoma nemaawa maviri. Mafuta matatu emakinheni ane makineni ane ma gramu makumi maviri emuprotini kana anenge maviri kubva kune zvitatu zvepuroteni.
Saka unoita sei izvi kuva nhamba yakarurama yezvikamu? Chimwe chekudya nyama chinowanzotora maounces matatu, kana nehupamhi hwechikwata chemakadhi, uye ine makomita makumi maviri emaprotheni. Imwe mukombe wemukaka wakaderera-mafuta une mafura masere emaprotheni. Maarimondi gumi nemaviri ane anenge magiramu emapurotini.
Vegetarians uye Zvisina kukwana Mapuroteni
Zvose zvine mapuroteni ane zvose zvinokosha zveamino acids, uye mapuroteni asina kukwana haasisina rimwe kana akawanda emunhu anokosha amino acids. Mapuroteni anobva kumhuka anobva kune ose anokosha amino acids, asi mapuroteni anobva mumiti yemichero haaiti. Izvi zvinoreva kuti kudya kunoenderana nemapuroteni emichero kunoda kuenzanisa kwakakwana kweprotini mitsva kuwana zvakakwana zvezvose zvinokosha zveamino acid.
Vanhu vanogara vachidya nyama, dairy uye mazai haafaniri kuve nehanya nekubatanidza mapuroteni kubva nyama, mazai, hove, huku uye mishonga yemishonga zvose zvine mapuroteni akazara.
Vekudyara uye vegans vanogona kusarudza mapuroteni ekuwedzera kuti awane zvose zvinodiwa amino acids.
Semuenzaniso, zviyo zvakaderera zvakanyanya muaminosi amino acid lysine, asi zvipuka zvine zvizhinji zve lysine, saka mbeu uye michero inonzi inobatanidza. Apo iwe unodya zviyo zvose nemasikati masikati, iwe uchapedza lysine yaunoda.
Heano mamwe maitiro ekubatanidzwa kwemaprotiniti. Hazvidi kuti zvibatanidzwe pazvokudya zvose chero bedzi iwe uchiwana zvakakwana mapuroteni akasiyana-siyana zuva rega rega:
- Zviyo pamwe nemiti. Edzai mahagi madema uye mupunga.
- Nuts uye mbeu pamwe nemiti. Lentil soup ine kushandiswa kweamamondi kune rumwe rutivi.
- Chibage pamwe nemiti. Edzai mapeti mahesheni mugorosi yegorosi.
Pane zvakawanda zvingaita zvinosanganiswa.
- Edzai zviyo zvepasita zvikaputirwa nemaperesi, maarmond, uye Low-Fat Vegan Alfredo Sauce.
- Yose yega yegorosi ine peanut butter ichakupa puroteni yakakwana.
- Nheji yehairi yezviyo zvinokonzera zviyo.
- Chibage chegorosi pamwe nekuchenesa nyemba uye mupunga.
Zvokudya zvinodhaka kana zvevgan zvinosanganisira zviyo , zviyo zvakakwana , marimu, uye mbeu zvinopa zvose zvakakosha amino acids. Soy protein ipuroteni yakakwana, uye kudya soy ichakupa zvose zvinokosha zveamino acids.
Chinhu
United States Dhipatimendi Rezvekurima, Sarudza My Plate. "Zvose NezvePurotini Yezvokudya zveboka." http://www.choosemyplate.gov/protein-foods.