Kana uri kutevera kudya kwezvirimwa kana vegan, kunyanya kuisa mapuroteni anowedzera kunowedzera kuwedzera kudya uye kuvandudza hutano. Kusanganisira kuwedzera kwemapuroteni mune zvaunodya kunosanganisira kuunganidza zvimwe mapuroteni kuitira kuti ugone kudya zvakakwana zvinonzi amino acids.
Amino acids inoonekwa sezvivako zvepuroteni. Kunyange zvazvo mamwe amino acids anogona kuumbwa mumuviri wako, mamwe (anonzi "anokosha amino acids") anofanira kunwa kubva pakudya.
Pane mapfumbamwe marudzi emamino acids anokosha, anosanganisira: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, uye valine.
Izvi zvinokosha amino acid zvinogona kuwanikwa mumhuka dzose uye mitsva yemichero yemapuroteni. Zvisikwa zvipenyu zvepuroteni (zvakadai semyama, huku, hove, mukaka, uye mazai) zvinofungidzirwa semapuroteni akazara sezvo ane zvikwani zvakakwana zvese mapfumbamwe anokosha amino acid.
Kune rumwe rutivi, zvinomera zvinomera zveproteine (zvakadai semhahwu, marumusi, nutswe, mbeu, uye soy) zvinowanzove dzakakwirira kune zvimwe zvinokosha amino acid asi zvisipo mune vamwe. Somuenzaniso, zviyo zvakaderera muamino acid lysine, asi michero yakafuma muLysine.
Sei Vanhu Vachibatanidza MaPuroteti Anowedzera Mukudya Chavo?
Nokuda kwezvirimwa uye vegans avo vane mishonga vanoshaya mhuka mishonga yemapurotini, kusanganisira mapuroteni anowedzera muzvokudya uye zvinoputika zvinonzi zvinodzivirira kusakosha kupi zvayo muamino acid kudya.
Zvinofungidzirwa kuti kuunganidza zvikamu zviviri kana kupfuura zvinomera zvemapurotini zvinogona kubvumira vadyari uye vegans kuwana mawaniro akakwana ezvose zvakakosha amino acids.
Chimwe chezvinhu zvinonyanya kukosha zvekudya kwako, mapuroteni anodiwa kuti uchengetedze mishonga, mapfupa, ganda, mahomoni, uye masimba ezvirwere zvinoshanda zvakanaka.
Mapuroteni anogadzirawo ma enzymes anoita basa rinokosha mune zvakawanda zvinotakura zvipenyu, zvakadai sekudya.
Mazano: 5 Mazano Okuvandudza Kudya Kwako
Iko rinorayirwa zuva rega rega (RDA) reprotheni ndiro 0.8 g pamakilogiramu emuviri. Somuenzaniso, 130-pound sedentary adult vanoda 47 g mapuroteni pazuva. Sezvo ichi chinodikanwa chichiwedzera nekuita basa, vanhu vakuru vanoratidzira nguva dzose vanoda kazhinji g gprotini zuva rega rega.
Mienzaniso Yezvokudya Zvakakwana
Kune nzira dzakawanda dzakasiyana dzekuisa mapuroteni anowedzera muzvokudya zvezvirimwa kana vegan. Heano mimwe mimwe miviri yezvokudya zvinowedzera zvinopa mapuroteni ekuwedzera:
- soups kana stews dzinosanganisira mbeu uye mbeu
- Saladi yakaitwa nehairi uye marimu kana mbeu
- bhinzi sandwich bhisikiki pa-chingwa chezviyo
- kunyemura nekese-gorosi pita chingwa
- tofu kana tempeh ine ruvara rutsvuku kana quinoa
- tofu inokurudzira-fry ne-zviyo zvose zvezviyo nemarangi
- nyemba uye jisi tsvuku
- yogurt nembeu yezuva kana maarmond
Unofanira Kushandisa Complementary Proteins?
Yakanga yawanzofungidzirwa kuti zvinomera uye vegans zvaidiwa kudya mapuroteni anowedzera pakudya imwe neimwe kuitira kuti varambe vakagwinya. Zvisinei, zvino yava kuzivikanwa kuti kungodya zvakasiyana-siyana zvekudya kwemazuva ose kunogona kukubvumira kuwana mapuroteni ose aunoda.
Maererano neNational Institutes of Health, miti yakakura yemaprotheni inosanganisira:
- almonds
- black beans
- garbanzo beans
- hazelnuts
- the kidney beans
- lentils
- peanut butter
- peanuts
- pinto bean
- split peas
- sunflower mbeu
- tempeh
- tofu
- walnuts
Imwe tsvakurudzo inoratidza kuti kuzadza kwemichero yemapuroteni kunogona kubatsira kubvisa zvimwe zvirwere. Iyi tsvakurudzo inosanganisira kudzidza kwemakore makumi maviri nemakumi masere nemakumi mapfumbamwe nemakumi mana nemana (80 802) vakadzi, yakabudiswa muNew England Journal of Medicine muna 2006.
Muchidzidzo ichi, vanotsvakurudza vakafunga kuti vakadzi avo vakatevera zvokudya zvakaderera-carbohydrate zvakakwirira mumiti yemichero yemapuroteni (pamwe nemichero yemafuta) vaiva ne30 muzana yengozi yepfungwa yepfungwa (mukuenzanisa nevaya vaitevera-high-carbohydrate, pasi -kudya zvokudya).
Chidzidzo chacho chakatorawo kuti vatori vechikamu vakange vakagadzirirwa kudya zvakanyanya mumhuka kubva mumapuroteni nemafuta havana kambani yekudzivirira chirwere chemwoyo.
Mukuwedzera, kune humwe humwe uchapupu hwokuti kusarudza michero yemichero yemapurotini kunogona kubatsira nekudzivirira kuyerwa. Mukutsvakurudza kwekutsvakurudza kwakabudiswa mumagazini inonzi Obesity muna 2014, somuenzaniso, masayendisiti akaongorora mapfumbamwe akabudiswa mumakirini emakiriniki uye akawana kuti kudya kwemazuva ose maharan, chickpeas, lentils, kana peas kunogona kubatsira kuwedzera kuwedzera nekuwedzera manzwiro ekuzara.
Enda pano kuti udzidze nezvemarudzi akasiyana ezvokudya zvakasiyana, kusanganisira zvimwe zvokudya zvezvinomera.
> Sources:
> Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, Hu FB. "Pasi-Carbohydrates-Diet Score uye Dambudziko reCononary Heart Disease muvakadzi." N Engl J Med. 2006 Nhamba 9; 355 (19): 1991-2002.
> Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha V, Mirrahimi A, Chiavaroli L, Augustin LS, Blanco Mejia S, Leiter LA, Beyene J, DJ Jenkins, Sievenpiper JL. "Zvirwere Zvokudya, Satiety uye Zvokudya Kutengesa: Ongororo Yakarongeka uye Meta-Kuongororwa Kwezvakawanda Zvokudya Miedzo." Kuwedzera muviri (Silver Spring). 2014 Aug; 22 (8): 1773-80.
> National Academy of Sciences. Institute of Medicine. Zvokudya uye Zvokudya Bhodhi. "Dietary Referencer Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids." National Academy Press. Washington, DC, 2005.
> Dhipatimendi reUnited Health of Health and Human Services uye Dhipatimendi reMari reUnited States. "2015-2020 Dietary Guidelines for Americans 8th Edition." December 2015.