Usawana Extreme Nekuvaka Purotini
Ichokwadi kuti muviri uye varimi vanofanira kuchengetedza mapuroteni muzvokudya zvavo kuitira kuti varambe vachivaka masimba makuru ezvakakosha kumitambo yavo kana kutamba. Mapuroteni anowanikwa munyama, hove, huku, maharage, mukaka, michero ye soyasi inonzi tofu, uye mumaduku mashoma mumate uye mbeu.
Daily Requirements
Kufungidzirwa kwezuva nezuva kunotarisirwa nevatongi vakasiyana-siyana vari mune imwe nyika.
MuUnited States, Dhipatimendi Rezvekurima (USDA) rinotungamirira mirayiridzo yezvibereko zvakadai semapuroteni uyewo mamwe mavitamini makuru nemaminera. Kune vanhu vazhinji vemavhareji, uwandu hwepuroteni hunogadzirirwa pasi pe70 gm zuva rega rega.
Vatambi vanogona kudikanwa zvakanyanya kudarika izvi kuti vatsigire kugadzirisa nekukura kwemisumbu uye kudzivirira kunetso dzakawanda dzekudzidzira nesimba nekukwikwidzana. Kunyange zvakadaro mitambo yezvokudya zvinovaka muviri inowanzokurudzira kwete kudarika kaviri kechipiri chekubhadhara mari inoshandiswa kune vanhu vashoma vanoita basa.
MaProteinti Akawedzerwa Haafaniri Kudiwa
Vamwe vadzidzisi vemutambo uye vadzidzisi vekureruka vakatora izvi zvinorayira zvepurotini yakawedzerwa kumiganhu isinganzwisisiki uye kunyanya kupfuura mazano esayenzi. Kunyange zvazvo mapuroteni akawandisa asingaratidzi kukuvadza mune hutano, vanhu vanoshingaira kusvika pane imwe nzvimbo, ngozi inogona kuva yakawanda kune mumwe munhu ane chirwere chepfungwa, anopfuura kuwandisa, kana ane chirwere cheshuga.
Muprotini yakawandisa kunze kwezvinodiwa nemuviri inoputswa nemaamino acids mu ketoni, glucose, kana simba rekugadzirisa zvinokonzera simba. Mimwe mapuroteni inotendeuka kuammonia uye urea uye yakanyanyisa.
Kuwana puroteni yakanyanyisa kunokurudzirwa nesimba rinoshamisa remapuraneti eprotheni supplement indasitiri mukudzidziswa kwekurema uye kumisika yemuviri.
Mahombekiti eganda anogona kugovera mapuroteni akawanda anowanikwa uye pamucheto wemutengo weimwe mari inodhura yekuwedzera marandisi.
Enda kuburikidza nemuenzaniso kuratidza dynamics yemapuroteni anodiwa kuti uwedzere kudzidziswa.
Nzira Dhatu dzekujekesa mapuroteni anodiwa
Zvinokwanisika kuratidza mapuroteni kudya zvichibva nenzira zvitatu kuti uverenge zvinogona kudiwa.
- Kuwanda kwepound kana kirogiramu yehutemi hwezuva nezuva.
- Macronutrient percentage, somuenzaniso kudya kwe 25 muzana protein.
- Mhedziso yakakwana yemapuroteni pazuva, 160 gramu semuenzaniso.
Heino kuti imwe neimwe yeiyi ingagadziriswa.
- Mapuroteni nehutano hwemuviri: Kunyange zvazvo mapuroteni anodiwa kuvarume vakuru vari pasi pegiramu imwechete kilogiramu yehutemi hwezuva nezuva, inofungidzirwa nevatambi vanobva pane zvidzidzo zvinotarisa nitrogen balance, chibereko cheprotine kuputsika, chinoratidza kuti kusvika ku2,5 gramu / kirogiramu / zuva rinogona kudiwa mumamiriro akasiyana. Zvisinei, 2.0 gramu / kilogram inoshandiswa nemitambo yemitambo yakawanda senzvimbo yakakwirira yepuroteni yekudya kune vatambi, vadzidzisi vekurema kunyanya. (Gurai na 2.2 kuti muwane mapurotini mu gramu / pound muviri muviri / zuva.) Zvishoma kudarika izvi zvichange zvakakwana kuenzanisa zvishoma uye zvishoma.
- Puroteni ne macronutrient percentage: I macronutrients i-carbohydrate, mafuta, uye mapuroteni-zvinhu zvinokosha muhutano hwevanhu. Hurumende Dietary Reference Intakes (DRI) inosarudza nzvimbo yepamusoro yeprotini inowedzera pa 35 muzana yehuwandu hwesimba. Semuenzaniso, zana-kilogiramu yemagetsi inodya 2 gramu / protein / kilogram / zuva raizodya 200 gramu eprotini zuva nezuva. Kunyangwe pakudya kwe 4000 makoriori pazuva-kwete zvisingaiti zvekudzidziswa kwakaoma-iyi yekudya ndeye 20 peresenti yeprotein. Mazana maviri magiramu emapurotini akaenzana nema 600 magamu ehuku kana mazamu matanhatu ekoko akachekwa. Ndapota cherechedzai magiramu 200 anoreva mapuroteni akachena uye kwete uremu hwezvokudya zvose. Nokudaro mupfungwa iyi, mapuroteni ane purogiramu akakwirira haataperi hurumende hupenyu hunofambisa mitemo.
- Mapuroteni anowanikwa zuva rega rega: Achifunga kuti US Dietary Reference Intake kumunhu mukuru we100 kilograms 80 gm / zuva (0.8 x 100), unogona kuona kuti 2 gramu / kilogram / muviri wehutemi / zuva kwema 200 gmsi yakawandisa zvikuru . Vakadzi vanoda zvishomanana pasi peizvi, asi vachatoda zvishoma pane pamuviri. Kunyange zvazvo kudya kwemazuva ose kunotarisirwa kuita zvinodiwa zve 98 muzana yevanhu mune rimwe boka, vatambi vanoda nhamba imwechete ye kilo yehutundu hwehuviri kupfuura vanhu vanogara.
Extreme Protein Zvinokurudzira Kuvaka muviri
Mamwe mashomanana ekudzikisa muviri uye kuomeswa kwekudzidzisa muviri kunopa mapuroteni anopa 40 muzana emasimba. Muenzaniso ndezvokudya kwezana makumi mana emaprotheni, 40 muzana yemakrohydrate, uye 20 muzana mafuta. Mune 4000 koriori yezvokudya zvine zana-kilogram, muzana weprotein 40 muzana inenge 1600 makoriori, akaenzana nema 400 gramu eprotheni pa 4 makoriyamu pa gramu. Ndiyo magiramu 4 / mapuroteni / kilogram muviri wekurema / zuva; kanopfuura ka4 RDI uye kaviri chii chinodzivirirwa nesayenzi. Kwete zvakanaka.
Kurumidza uye Slow Proteins
Iko nokukurumidza amino acids inotakurudzirwa kuropa uye kuti nokukurumidza sei iyo inosvika mumasumbu uye mamwe mavara ekugadzirisa uye kuvakazve ndiyo nheyo yeiyi pfungwa. Maererano nevamwe vanofarira, mapuroteni akangwara akadai se whey akakwirira kudarika mapuroteni anononoka sewa casein. Zvose izvi zvinokonzerwa nemukaka wemukaka. Mienzaniso ndeiyi:
- Jira protein: 1.3 gramu / awa
- Casein ikatakura: 6.1 gm / awa
- Girafu inoparadzanisa: 8 kusvika ku10 gramu / awa
Hapana humwe huchapupu hwakawanda hwokuti kuchinja uku kunounza kusiyana kumusana wemasisita pamusoro penguva refu, kunyange zvazvo whey yakaratidza mamwe mukana mune zvidzidzo zvenguva pfupi.
Asi imwe yeruzivo inobatsira inogona kuunganidzwa kubva kune nhamba iri pamusoro apa ndeyokuti inowanikwa mapuroteni ekugadzirisa, anoti, magiramu manomwe / awa, kubhadharira kwemaorecheti kunogumira kusvika 168 gm zuva rega rega. Kana yakarurama, inoita kuti 400 gram / zuva mapurotini ezvokudya asaona zvachose zvisingakoshi pane zvakanakisisa.
Kuchengetedzwa kweP-Pro-Protein Zvokudya
Izvo zvakanyanya-mapuroteni kudya zvinogona kunge zvisina kuchengeteka kupfuura kwenguva kwezvikonzero zvinotevera:
- High mazinga e nitrogen uye amino acids anogona kuva chepfu.
- High-protein foods haisi yakachengeteka kune avo vane zvirwere zvisingaperi zvepfungwa. Kusvika kusvika makumi maviri kubva muzana yevanhu vanogona kunge vasingazivikanwi.
Shoko Rinobva
Zvaunogona kunzwa kubva kune vamwe varikurovedza muviri hazvigone kuunza zvido zvaunoda uye zvingasava zvakanaka pane utano hwako. Chimwe chiongorudzo chakawana kuti vashandi vemuviri vaitevera maitiro akasiyana-siyana ekudyisa pasina kuongororwa kwehutano kana kugoverwa zuva rese. Izvo zvakachenjera kusashandisa zvakanyanya zveprotheni kuwedzera. Wana chekuita kuti uone kuti mafungiro ako einso uye zvimwe zvinhu zvehutano hwako zvakanaka.
> Sources:
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