Kana iwe uine makore anopfuura makumi manomwe uye kazhinji uine mbiriso uye jamu yekudya kwemafuro, iwe ungada kuwedzera chikamu cheprotheni kune kudya kwako. Kunyange zvazvo kushandiswa kwemapurotini panguva yekushambidzira chinhu chakanaka pane imwe nguva, kutsvakurudza kutsva kunoratidza kuti kudya zvakakwana zveproteine zuva nezuva (uye panguva dzakakodzera) kunotonyanya kukosha kuti uve nehutano hwakanaka kana iwe unopfuura makumi manomwe .
Kunyange zvazvo vanhu vazhinji vachiwana nyore kutora mapuroteni mumazuva ose ekuyaruka uye pakati pezera remakore, sezvo iwe wakapfuura makore makumi manomwe, muviri wako unogona kushanda zvakanaka pakushandisa puroteni mune zvokudya zvaunodya. Izvozvo zvinoreva kuti kunyange kana iwe uchidya zvakaenzana zvakafanana sezvawakaita pazera remakore makumi mashanu, unogona kunge usina kuwana protein yakakwana ikozvino.
Iwe Mapurotini Akadii Unoda?
Kunyange zvazvo hurumende inotungamirirwa nevanhu vose vakuru vanoshandiswa kukurudzira kudya 0.8 g yeproteiniti yega imwe kirogiramu yehuremu hwezuva nezuva (0.8 g / kg / zuva), Carol Greenwood, nyanzvi mune zvekudya zvinovaka muviri paYunivhesiti yeToronto, anotaura kudya kwekupedzisira kutsvakurudza kunoratidza kuti vanhu vanopfuura makore makumi manomwe vanofanira kuwana 1 g / kg / zuva reprotini.
"Pamusana pemakore makumi mashanu, ane makore 55-70 emupuroteni zuva rega rega zvinokwana," anodaro Greenwood. "Asi nhamba itsva inoratidza kuti 0.8 g / kg / zuva iri zvishoma kudarika vanhu vanopfuura makumi manomwe, saka hutau hwakawanda hunenge 70-85 magamu hunogona kunge hwakanaka."
Ko Kana Iwe Usingaiti Senzara Sezvawakamboita?
Chinetso kune vakwegura vazhinji ndechekuti kana vachikura, pfungwa yavo yekutora inotanga kuchinja. Mukuwedzera, pfungwa inononoka yekunhuhwira inogona kuita kuti kunyange zvikafu zvinonaka zvinonaka zvakasiyana kana zvisingashamisi. Iwe unogona kunge usingafungi sekudya zvakanyanya sezvawaiita, uchiisa pangozi yekusawana mishonga yakakwana.
"Vazhinji vakwegura vakangova vasina chido chavaimbova nacho," Greenwood anoona. "Izvi ndezvokwadi kune vanhu vakwegura, vanogara mumagariro evanhu-vanogara vasingakwanisi kudya zvavakaita pavakange vari makumi mashanu. Sezvo kudya kwavo kuchiderera, pane nzvimbo shomanana yemakoriji asina chinhu, saka vanofanira kungwarira kuti vadye zvakawanda mapuroteni kupfuura zvaaishandisa kunyange kana asingafariri. "
Paunenge uchidya ndizvo zvakakosha sezvinoda zvakawanda
Chimwe chikonzero ndechekuti kazhinji unodya sei mapuroteni masikati. Vakuru vechidiki vanogona kuchengeta zviduku zveamino acids (mapuroteni ezvivako zvekuvaka) kubva pane imwe kudya kusvika kune inotevera, asi izvo zvinoshanduka kune vanhu vanenge vava nemakore makumi manomwe, maererano neGreenwood.
"Uchapupu hutsva hunotiudza kuti kuvanhu makumi manomwe nekure, firiji yenguva pakati peprotini yekudya inofanira kunge iri shoma kupfuura yevaduku.Uye haufaniri kutarisira kuva nemabiki ezvokudya, uye kwete mapuroteni kusvika mangwana emanheru. kudya kunofanira kuva neine utano hwepuroteni mairi. "
Maitiro Aungaita Kuti Uwane MaProtini Akawanda
Utano hwakadzika huri pasi-pasi hweprotheni hunosanganisira huku, hove, mukaka, uye mazai. A 3 1/2 ounce (100 g) chifu chekuku ine anenge anenge magiramu emapuroteni; 1/2 mukombe wekottage cheese, anenge magiramu 15.
Chigurisi chechiGiriki-kuwedzera kukuru kune mbiriso uye jam mangwanani-anopa anenge magirogiramu makumi mashanu emapurotini muhafu yekapu. Evha huru inopa ma gramu matanhatu emapuroteni.
Miti inogadzirwa nemapuroteni inosanganisira mbeu semhemp moyo (10 g yeprotini mu 30 g kana 3 tbsp inoshumira), uye nuts akabatanidzwa nekureba kwenguva refu asi kwete kurema kuwedzera pasinei nekukwirira mumakori.
"Ndinoziva izvi hazvisiri nzira yatinogara tichidya purotini yedu yemazuva ose," anodaro Greenwood. "Asi iwe unofanirwa kurongedza kudya chikamu chetatu chemaprotheni ako ezuva nezuva pane imwe yega yekudya chamangwanani, masikati, uye kudya."
Pasi Pasi
Sezvaunenge wakwegura (vanopfuura makumi manomwe), unogona kushanda zvishoma pakushandisa nekuchengetedza mapuroteni mune zvekudya iwe unodya.
Chido chako chinogona kuderera, saka iwe unogona kuwedzera kuedza kuti uwane mishonga yakakwana
Isa nzvimbo yako yeproteine inodya pamwe chete zuva rose
Sources:
Campbell WW1, Johnson CA, McCabe GP, Carnell NS. "Zvirwere zvepuroteni zvinoda vana vaduku uye vakuru." Am J Clin Nutriti. 2008 Nov; 88 (5): 1322-9.
Carol Greenwood, Purofesa. Dhipatimendi Rezvokudya Sayenzi, Yunivhesiti yeToronto. Kubvunzurudzwa kwakaitwa nefoni April 1, 2014.
Dietary Reference Intakes (DRIs): Yakagadziridzwa Intakes kune Mumwe Munhu, Macronutrients. Zvokudya uye Zvokudya Bhodhi, Institute of Medicine, National Academies Guidelines.