Kana iwe uri vegan, kana kuti "zvinomera zvakasvibirira," ungada kubhadhara zvakanyanya pamhando yemapuroteni maunodya nekuti akawanda akawanda-kudya zvakagadzirwa haasati akaperera mapuroteni. Kuva usina kukwana hazvirevi kuti mbeu yekudyara yakaderera muprotheni, unogona kuwana mapuroteni akawanda kubva kunezvirimwa, asi zvinenge zvese zvinomera zvekudya zvakaderera pane imwechete kana kupfuura inokosha yemamino acid iyo muviri wako inoda kubudirira.
Ndezvipi zvakawanda zvechinetso ichi uye chii chinogona kuita vegan?
Inogona kuve yakaipa, asi chero bedzi iwe uchidya zvakasiyana-siyana zvepuroteni zuva nezuva iwe uchange wakanaka. Kubatanidzwa kwepuroteni yakasiyana-siyana kunozoita kuti uwane huwandu hwakawanda hweamino acids zuva rimwe nerimwe.
Kutanga, A Little Amino Acid Chemistry
Ngatitaure nezveamino acids kweminiti. Amino acids ndiwo mavharo eprotein. Muviri wako unovada kuti vaite mapuroteni anovaka uye anochengetedza mishonga mumuviri wako.
Kune zvakawanda zvakasiyana-siyana amino acids; vose vane zvivako zvakafanana asi vanosiyaniswa nemaketani avo emaketani. Zvose mapuroteni, pasinei nokuti zvokudya zvipi zvinobva kwavari, zvinoumba amino acids. Asi nhamba uye kurongeka kweamino acid iyo inoumba rombe yemombe kana marashi nyuchi dzakasiyana nedzimwe dzinoita nhengo dzomuviri wako.
Paunenge uchidya zvakaputika kana zvakabikwa nyeredzi (kana chimwe chinhu chine chero mapuroteni zvachose, kunyange chechidiki), chirwere chako chekudya chinochiputsa muamino acid iyo inopinda muropa rako.
Kubva ipapo, amino acids inoshandiswa kuvaka mapuroteni anoumba mishonga yako, nhengo uye dzakawanda mamwe maviri.
Dzokera kuZvikosha Amino Acids
Haasi ose amino acids anokosha. Mumuviri wako unogona kuita akawanda amino acids kubva kune zvakasara zvigadzirwa zvekare amino acids uye zvimwe zviduku zvakasara zvakawanikwa mumuviri, asi kune mamwe amino acids ayo muviri wevanhu haugoni kuumba.
Aya amino acids anonzi anonyanya kukosha amino acid nokuti unofanira kuzvidya.
Izvi ndizvo zvakakosha amino acids:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Mapuroteni ezvipfuwo zvose ane zvinyorwa zvose izvi zvinokosha zveamino acid, saka dzinonzi mapuroteni akazara. Kana iwe uri ovo-lacto-vegetarian (mazai chete kana mazai emishonga), unogona kuwana mapuroteni akazara paunodya mazai kana kuti mairi.
Mapuroteni anodyara akasiyana zvakasiyana. Chirimwa chimwe nechimwe chaunodya chinopesana neamino acid profile. Somuenzaniso, zviyo uye zviyo zvakaderera zvikuru muLysine. Saka zvakaderera zvokuti hazvikwanisi kunyange kutorwa semhepo inonzi lysine. Kana iwe ukangodya zviyo uye zviyo, iwe haugoni kuwana lysine yakawanda, uye izvo zvakaipa.
Zvisinei, zviyo zvakadai semaruva, pezi, mahairi uye nenyuchi zvine zvakawanda zve lysine. Pamusoro peflip, maruva haasi akanaka maitiro e tryptophan, methionine, uye cystine, asi iyo amino acids inowanikwa muzviyo uye zviyo. Chero bedzi iwe uchinge wadya mbeu nemimwe miriwo, iwe uchawana chimwe chezvinhu zvakakosha amino acid.
Zviyo nemagumisi zvinonzi mapindire emaprotini nokuti kana ukazvibatanidza, unowana zvose zvinokosha zveamino acid.
Nuts uye mbeu zvinowedzerawo kune michero nokuti dzinosanganisira tryptophan, methionine, uye cystine.
Iwe haufaniri kudya mishonga inobatanidza pamwe chete pazvokudya zvose. Chero bedzi paunowana mapuroteni akasiyana-siyana zuva rose, uchawana zviyero zvakawanda zveaminosi imwe neimwe. Asi, kungofanana kana iwe uchifarira, hewa dzimwe nzira dzekubatanidza mapuroteni ako anobatsira.
Zviyo nemaruva:
- Nyemba nyuchi uye mupunga
- Pasita uye mapepa
- Yese chingwa chegorosi uye peanut butter
- Nheji yehairi nevanopisa
Nuts uye mbeu pamwe nembeu:
- Yakakangwa nutsva, mbeu, uye marangi
- Hummus (chickpeas na tahini)
- Lentils nemarumondi
Soy mumwe mupuroteni wemichero ane zvese zvinodiwa amino acids.
Ichowo chitubu chakanaka chemafuta ane utano uye phytochemicals (simira makemikari angave akanaka kwauri). Inowanzoshandiswa se tempeh kana tofu, uye mukaka we soy ndiyo inoshandiswa yakakurumbira yemukaka. Amaranth, quinoa, hempseed, uye chia zvakare mapuroteni akazara, saka kuwedzera chimwe chezvokudya izvi, pamwe nekubatanidza mamwe mapuroteni ako, zvichakubatsira kuwana zvose zvako zvinokosha amino acids zvinosangana zuva nezuva.
> Sources:
> Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
> Smolin LA, Grosvenor, MB. "Zvokudya zvinovaka muviri: Sayenzi uye Applications." Dhidhiro yechitatu. Wiley Publishing Company, 2013.