Mune mapurotini akawanda aunoda zuva rega rega kana isu takura?
Zvishandisi zvizere nezvigadzirwa zvinotapira mapuroteni avo, mune zvigadzirwa zvemaji, zviyo, kunyange pasta. Asi mapuroteni akawanda iwe unonyatsoda mune rimwe zuva? Uye kana iwe uchitevera kudya kunokonzerwa nekukwegura-kupera, unogona here kuwana zvakakwana zvemuviri uyu wekutanga?
Protein Primer
Mapuroteni ndiro chirongwa chinokosha, uye tinoda kuitora kubva pakudya zuva rega rega nokuti miviri yedu haichengetedzi sezvavanoita mafuta nemakhahydrates .
Puroteni inoshandiswa kuvaka nekuchengetedza mishonga, mapfupa, uye ganda. Izvo zvinogadzirawo ma enzymes anotungamirira makemikari zvinotitadzisa kuti tirambe tiri vapenyu. Zviuru zvepuroteni zviri kushanda mumitumbi yedu zuva rega rega, rakagadzirwa kubva pachivako chemaprotheni anonzi amino acids. Amino inoita muviri wedu haugoni kuumba inonzi inokosha amino acids.
MaPurotini Akawanda Tinofanira Kuwana Zuva rega rega?
Kubvumirana kwakawanda pakati pemasangano ezvehutano, kusanganisira US Institute of Medicine, Health Canada, uye World Health Organization, ndeyekuti mapuroteni ezuva nezuva kuvanhu vakuru anobva pauviri hwemuviri. Mapuroteni avo anorayiridzirwa anopiwa sematano equation: 0,8 g eproteiniti kilogram yehutano hwemuviri zuva nezuva kuvanhu vakuru kupfuura makore makumi maviri. Maererano nemufananidzo uyu, munhu anorema 150 mapaundi anoda inoda 55 gramu eprotini zuva rega rega:
0.8 g yeprotheni x 68 kg (150 lb) = 55 g yeproteiniti yezuva nezuva
Maererano naCarol Greenwood, Purofesa muDhipatimendi reNutrition Sciences paYunivhesiti yeToronto, vanhu vakuru vanopfuura makore makumi maviri vanofanirwa kuedza kuva pakati pe 60-70 g yeprotini zuva rega rega. Hondo yehuku inenge inenge 30 g; hafu yekapu yeguroji yeGriki maererano ne15 g.
"Aya mazano anokurudzirwa nemapurisa anopa mazano, zvichienderana nesayenzi yezvino," anonditaurira.
"Kazhinji, muNorth America, vanhu vari kudya zvakawanda zveproteine-richine zvokudya uye mapuroteni anoda rudzi rwekuzvitarisira pachavo." Kunyange junkies dzinokurumidza kudya dzingasave dzichidya zvakanaka uye dzinogona kupedza mafuta akawanda akazara, asi asi kazhinji kuwanwa kuwana mapuroteni. "
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Zvisikwa zvipenyu zveproteine zvakadai sehove, huku, uye marisi zvinowanzopa zvose zvinokosha zveamino acids. Zvitsva zvakasikwa zvakadai semabhandi nemashizha zvinowanzoshayikwa kana chimwe chezvinyorwa zvinokosha zveamino acids, saka kuwana huwandu hwakawanda hweprotein-rima zvakadai seirizi uye nyemba kana mbeu uye zviyo kuwedzera kune zvinyorwa zvinowanikwa.
"Sezvo iwe haufaniri kuwana zvose zvekudya zvako kubva kune zvishomanana zvekudya, haufaniri kuvimba pane imwe chete kana maviri mapaipi eprotein," inonyevera Greenwood. "Idya mhando dzakasiyana dzemhuka nemiti inenge ine mapuroteni, uye zvisinei, edza uye utevere kudya kweMediterranean-yakawanda mumichero nemiriwo."
Ndiani ari panjodzi yekuwana zvishoma zveprotini?
Greenwood inonyevera kuti pane mapoka maviri evanhu vakuru vangave vasina kuwana mapuroteni akakwana zuva rega rega: vakuru ( kunyanya avo vanopfuura makore makumi manomwe ), uye dieters.
"Zvaiwanzoitika kuti .8 g / kg / zuva maitiro emapurotini ezuva rimwe nerimwe akarayirwa kune vanhu vakuru vose, asi kuongororwa kwemazuva ano kwakaratidza kuti vanhu vakwegura - vanopfuura makore makumi manomwe - havana kunyanya kushandiswa pakushandisa protein mune zvokudya zvavanodya.
Izvozvo zvinoreva kuti vangave vasina kuwana zvakakwana, kunyange kana vari kudya kudya kwakafanana zuva rimwe nerimwe sezvavakaita pavakanga vachiri vaduku. "
Iyo yakagadzirirwa, inoti, ndeyevanhu vakuru mune iyo boka rezera remakore makumi manomwe-makumi manomwe-makumi matatu kusvika kuzana 68 kubva kune imwe yevheji / kg / zuva - iyo inokurudzira zvido zvezuva rega redu-150 pound 55 g.
Vanhu vakuru vakwegura vane nzara dzakaderera (uye dieters inotsvaga kuvhara makirori) vanofanira kutarisa mapuroteni avo ekushandisa, maererano naGreenwood. Anoti kamwe kamwe makorikori anovhara pasi apa 1200, zviri nyore kuti urege kutora mapuroteni ako kudya.
Kuzvienzanisa nePurotini kana Iwe uri kupfuura makumi manomwe
Vakwegura vakawanda vanowanzodya mapuroteni chete pamasikati kana kudya kwemanheru, asi Greenwood inopa zano kuti uve neproteiniti pazvokudya zvose.
"Haisi nzira iyo vanhu vakawanda vakwegura vanodya," anodaro. "Vanosarudza kuva nechingwa uye kuputika kwekudya chamangwanani, asi pfungwa yakanaka kuwedzera mazai kana imwe yogurt, kuwana mapuroteni panguva imwe neimwe yekudya. Vanhu vakuru vakwegura vanoda kupfupisa firati yenguva pakati peprotini yekudya kana vachienzaniswa nevanhu vaduku . "
Unogona Here Kuwana Mapuroteni Akawanda?
Maererano neU.S. Institute of Medicine, hapana chikamu chakakosha chepuroteni chave chakaonekwa mukutsvakurudza; ndiko kuti, hazvizivikanwi kuti mapuroteni akawanda zvakadini. Zvisinei, chikafu masayendisiti akafanana neGreenwood anorayira kuti kuvimba zvikuru nemapuroteni mumaunodya - sevamwe vaduku-makhaidhydrate fad kudya - kunogona kutungamirira kushandiswa kwezvimwe zvekudya semichero yakanaka nemiriwo, pamwe chete nemavitamini, mineral, nezvimwe zvirwere -kusimudzira mishonga yakadai sefiber they contain.
Uyezve, anoti, dambudziko rinogona kuva izvo zvinouya neprotheni.
"Zviratidzo zvepurotini sezvokudya zvinogadzirwa zvinowanzo zvine zvokudya zvakawanda zve sodium uye zvitsvuku zvinowanzova nemafuta akawanda akazara, ayo maviri anowananidzwa kune mamwe maronda ehutano uye hypertension."
Pakupedzisira, kudya kudya kweprotein-richinobatanidza ne gout, chirwere chinorwadza che arthritis umo uric acid makristasi anoiswa muzvibatanidzwa.
Pasi rezasi:
Kuwana mapuroteni akakwana zuva roga roga kunogona kukubatsira kuti uchengetedze musimba, uye zvichakusiya iwe uchinzwa wakagutsikana, sezvo mapurotini-richine zvokudya akawanda anowedzera satiating kupfuura ayo akareba mumakhahydrates. Mikana ndeyi, zvisinei, iwe uri kutowana mapuroteni akakwana muzvokudya zvako zvezuva nezuva kunze kwekudikanwa kwekuwedzera kana kudya kwakasimba-pasinei nekutsvaga kwekutengesa kunopesana.
Sources:
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http://ajcn.nutrition.org/content/88/5/1322.full.pdf
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.
http://www.dsld.nlm.nih.gov/dsld/docs/Dietary_Reference_Intakes_Recommended_Intakes_for_Individuals.pdf
Donald K Layman. Dietary Guidelines Inofanira Kuratidza Kuziva Zvitsva Nezvemapurotini Avanhu Vakura. Nutriti Metab (Lond) . 2009; 6:12.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2666737/
Elango R1, Humayun MA, Ball RO, Pencharz PB. Uchapupu hwokuti mapuroteni anodiwa ave asina kunyatsofungidzirwa. Curr Opin Chirwere Chekudya Metabhadhi . 2010 Jan; 13 (1): 52-7.
Imai, Eri; Hirose, Takuo; Asayama, Kei; Imai, Yutaka; Ohkubo, Takayoshi; Tsubota-Utsugi, Megumi, et al. "Animal Protein Intake Inobatanidza Nepamusoro-Dhiyabhorosi Inoshanda Muvanhu Vakwegura Vakuru: Chidzidzo cheOhasama." Nyaya yeAmerican Geriatrics Society 03/2014, Volume 62, Issue 3, mapeji 426 - 434.
John D Bosse naBrian M Dixon. Dietary Protein mu Weight Management: Ongororo Kudzokorora Mapuroteni Kupararira nekuchinja Mafungiro. Nutriti Metab (Lond) . 2012; 9: 81.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509388/
Mapuroteni uye amino acid zvinoda muviri wevanhu. Nhoroondo yekubatana kwevadzidzisi ve FAO / WHO / UNU, yakagadzirirwa neWorld Health Organization, Food and Agriculture Organization yeUnited Nations, uye United Nations University. 2007.
http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
Protein In Diet. US National Institute of Health Information Information Sheet.
https://medlineplus.gov/ency/article/002467.htm