Mhando Yakanakisisa yePuroteni yekuvaka Musumbu
Wakavhiringidzika nezvehuwandu hweprotini unoda here? Vatambi vakawanda uye vanoita maitiro vanofunga kuti vanofanira kuwedzera mapuroteni avo ekudya kuti avabatsire kuora muviri kana kuvaka musimba. Sezvo misumbu yakagadzirwa nemapuroteni, zvinonzwisisika kuti kudya zvimwe mapuroteni kunogona kukubatsira iwe kuvaka mishonga yakawanda. Zvisinei, hutano hwehutano nehutano hunoti hazvisi nguva dzose.
Dzidza kuti mapuroteni akawanda aunoda zuva rega rega.
Kuwana Mhando Yakakodzera yePuroteni
Mapuroteni ndiwo maitiro ekutanga emuviri womunhu. Iyo yakaumbwa nemaamino acids uye inodiwa kuvaka masimba, ropa, ganda, vhudzi, misumari, uye nhengo dzomukati. Pasi pemvura, mapuroteni ndiyo inowanda yakawanda mumuviri , uye yakawanda yacho inenge iri mumasumbu emasaga.
Zvokudya zvine zvose zvinokosha zveamino acids zvinonzi zvakakwana mapuroteni. Zvokudya izvi zvinosanganisira nyama yenzombe, huku, hove, mazai, mukaka, uye chero chinhu chipi nechipi chakabva kune mhuka.
Mapuroteni asina kukwana haana zvose zvinokosha zveamino acids uye kazhinji anosanganisira miriwo, michero, mbeu, mbeu, uye nuts. Kana uri murimi wezvinomera , izvi hazvireve kuti iwe haugone kuwana puroteni yakakwana. Pasi pane chati inoronga mamwe mapuroteni asina kukwana. Kuti uwane zvose zvinokosha zveamino acid, ingosarudza zvokudya kubva kune maviri kana kupfuura emakoroni.
| Zviyo | Legumes | Mbeu nemaruva | Vegetable |
| Bhari | Nyemba | Sesame mbeu | Leafy greens |
| Chikafu cheChigadziko | Lentils | Sunflower mbeu | Broccoli |
| Oats | Peas | Walnuts | |
| Rice | Peanuts | Cashews | |
| Pasita | Soy products (tofu) | Mamwe marimu | |
| Zviyo zvose zvezviyo |
Nyanzvi dzakawanda dzinofunga kuti vazhinji vevanhu vanowana mapuroteni akawanda kupfuura ezuva nezuva. Ichokwadi, vamwe vanofunga kuti muzana sedentary America inodya inenge 50 kubva muzana kune yakakurudzirwa zuva rega rega, iyo inosvika 40 kusvika ku70 gramu zuva rimwe nerimwe zvichienderana nehutano hwako, makore, uye hutano.
Kana iwe uri kudzidzira, zvakadaro, mapuroteni ako anoda kuwedzera kubva pakudzivisa kushorwa uye kutsungirira kushanda kunogona kupedza nokukurumidza mapuroteni emuviri. Nzira huru yekutsungirira uye vatambi varovedzwa nesimba-kubva kuAmerica Dietetic Association uye American College yemitambo yemishonga inoratidzira kudya pakati pe 1.2 uye 1.7 gramu eproteine per kilogram yehutano hwemuviri yehutano hwakanaka uye utano.
Kana uri kuedza kuvaka mishonga yakawanda, unogona kufunga kuti unoda mapuroteni akawanda, asi izvi zvinenge zvisina kudaro. Pane humwe humwe huchapupu hunoratidza kuti vanhu vanoita muviri, zvakadai sevanoshandisa muviri kana vatambi, vanoda mapuroteni akawanda asi kuti pane zvakapetwa kaviri kudyidzana kwemazuva ose hazvingakubatsiri kuti uwedzere maronda akawanda .
Muchidimbu, kana iwe unowedzera kushandisa, zvinowedzera mapuroteni ako anoda. Zvisinei, kuitora kure, somuenzaniso, kupfuura kudarika kaviri mapuroteni ako kudya, hazvizoiti kukubatsira iwe kuti uwedzere maronda.
Nzira Yokuverenga Nayo Mapuroteni Ako Zvido
Shandisa izvi matanho kuti uwane mapuroteni ako anoda mu gramu (g)
- Kurema mumapirundi akaenzana ne 2.2 = kuoma mu kilogram (kg)
- Kurema mu kg kg 0.8 = mapuroteni gramu pazuva zuva rezasi
- Kurema mu kg kg 1.7 = mapuroteni gramu pazuva zuva rekumusoro
Shandisa nhamba yakaderera nhamba kana iwe uine hutano hwakanaka uye ugare uri (ie, 0.8).
Shandisa nhamba yakakwirira (pakati pe 1.2 uye 1.7) kana iwe uri pasi pekunetseka, pamuviri, uchidzoka kubva kurwere, kana iwe uri kubatanidzwa muhutano hwakasimba uye hurefu kana kudzidzisa.
Muenzaniso:
154-pound (lb) mukomana anoyevedza nguva dzose uye anosimudza zvisikwa
- 154 lb / 2.2 = 70 kg
- 70 kg x 1.5 = 105 gramu mapuroteni pazuva
Kuverenga Mapuroteni sePeji yeZvikero Zvose
Imwe nzira yekuverenga kuti mapuroteni akawanda aunoda ndeye kushandisa koriori yezuva nezuva uye yezana yekoriyori inobva kune mapuroteni. Kuti uite izvi, iwe uchada kuziva kuti ingani korijisi muviri wako unoda zuva rega rega. Chokutanga, tsvaga kuti bhaari yako yemagetsi (BMR) ndeyokushandisa BMR calculator.
Zvadaro, fungai kuti zviyero zvipi zvamunopisa mumabasa ezuva nezuva uye kuwedzera iyo nhamba ku BMR yako. Izvi zvinokupa kuongororwa kwemazana emakoriji aunoda kuti urambe uine uremu huno.
Mushure mekunge mafungisisa mararamiro enyu ekugadzirisa, inotevera kuverenga kuti zviyero zvekudya kwenyu zvichabva papurotini. Iko yehuwandu hwaunosarudza ichave yakavakirwa pazvinangwa zvako, uwandu hwehutano, nguva, muviri werudzi, uye chiyero chemagetsi.
Nyanzvi nyanzvi dzinokurudzira kuti kudya kwako kweprotini kuve pane imwe nzvimbo pakati pe15 ne30 muzana. Paunenge wasarudza zvaunoda zvikamu zvepuroteni, wedzera chiyero ichocho nehuwandu hwemazana ezuva.
Muenzaniso:
Kwemai 140-pound female, koriori inotora 1800 makoriori, mapurotini 20 muzana:
- 1800 x 0.20 = 360 makorikiti kubva puroteni
- Kubvira 1 gramu yeprotheni = 4 makorikori, igovere mapuroteni makoriri ne4
- 360/4 = 90 gramu eprotini pazuva
Shoko Rinobva
Hazvina mhosva kuti kuverenga kwako ndeyei, yeuka kuti hapana magic ezvokudya kana zvimwe zvinowedzera zvinogona kutora chikamu chekudzidziswa kwakanaka uye kudya kwakakodzera . Nheyo dzepurogiramu ipi zvayo, ingave chinangwa chenyu ndechekuderedza uremu kana kuwana hutumbu , ndekubatanidzwa kwesimba rekudzidzisa , cardio maitiro, uye kudya kunovaka muviri kunosanganisira carbs, neyero yeprotein nemafuta.
> Sources:
> Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: mapuroteni uye maitiro. Nyaya yeInternational Society of Sports Nutrition . 2017; 14 (1). doi: 10.1186 / s12970-017-0177-8.
> Mapuroteni nemoyo Health. American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Protein-and-Heart-Health#.V84M4pgrLIU.
> Rodriguez NR, DiMarco NM, Langley S. Nzvimbo yeAmerica Dietetic Association, Dietitians yeCanada, uye American College of Sports Medicine: Nutrition uye Athletic Performance. J Ndokudya Assoc. 2009 Mar; 109 (3): 509-27.