Puroteni is macronutrient zvinoreva kuti muviri unoda huwandu hwakawanda. Inopawo simba rehutano hunobatsira. Izvi hazvirevi kuti isu tiri kutenga mabhakiti eprotheni poda kana kuzadza firiji nemapundi emaviri anonda. Mapuroteni anopa zvakasiyana kune munhu wose anobva pazera uye kusimba kwebasa remuviri zuva nezuva.
Zvimwe hazvisi nani nguva dzose kana zvasvika pakuprotine kudya.
Kuwedzeresa kunowanzosadikanwa kuchengetedza muviri wakanaka. Zvinosuruvarisa, mapuroteni ekutengesa akaita kuti vanhu vakawanda vadzivirire, vatambi, uye vanoita basa kuti vashandise zvinopfuura zvinodarika zuva nezuva. Kunyange zvazvo zvose macronutrients dzinofanirwa kutarisirwa kuti zvive zvakakwana mumuviri, zvakakosha kunzwisisa mapuroteni kudya uye basa rayo.
Basa rePuroteni
Purotini inoumbwa neketani yemamino acids ine hutano huzhinji hunobatsira muviri wedu. Puroteni imwe neimwe inomukoro ine basa rakananga mukati. Puroteni inokonzera chimiro, basa, uye mutemo wemasero emuviri, maviri, uye nhengo. Zviri nyore kunzwisisa zvinonakidza zvakapoteredza simba reprotini uye muedzo wokutenda zvakawanda zviri nani.
Mapuroteni chinhu chinokosha mumasero ose emuviri womunhu. Tsvudzi dzedu nemisumari zvinowanzobatwa ne macronutrient. Puroteni inofanirwa kuvaka uye kugadzirisa mishonga, inodzora enzymes, mahomoni, nemamwe makemikari omuviri.
Mapuroteni anoshanda basa rinokosha senzvimbo yekuvaka kumapfupa edu, ropa, ganda, maronda, uye musimba.
Puroteni haisi kuchengetwa nemuviri uye haigoni kutorwa kubva kune simba. Iyo imwe inokosha macronutrients mahydrohydrates nemafuta anopa simba rinotarisirwa kuti rive nehupenyu uye ikozvinoitwa. Nemhaka yekuti mapuroteni anowanikwa kubva pane zvatinodya, vazhinji vanotenda kudya zvakakura zuva rose ndeye mhinduro yehutano hwakanaka.
Izvi hazvisi chokwadi.
Zvirongwa zvePuroteni
Zvirongwa zvepurotini zvinowanzosanzwisiswa nekuda kwekubudirira kwekutengeserana kwemashoko ekukwanisa kwayo kugadzira masimba masimba. Izvozvo zvose zvakanaka uye zvakanaka, asi chinangwa chinofanira kuiswa pahutano uye huwandu hweprotini dzinopedzwa pane mumwe munhu.
Mapuroteni anowedzera pamusoro pekubhadharwa kwemazuva ose anoramba ari gakava rinopesana uye pasi pekuongororwa nguva dzose. Nzvimbo iyo inomira kubva kuKomiti yeInternational Society of Sports Nutrition inokurudzira "mapuroteni anowedzera 1.4 - 2.0 g / kg / zuva nokuda kwevanhu vakashanda mumuviri haasi chete yakachengeteka asi inogona kuvandudza maitiro ekurovedza kudzidzira kurovedza muviri." Kusimbiswa kwemashoko aya inobva kune vanhu vanoita maitiro ekurovedza muviri nguva dzose uye kudya chikafu chakawandisa kudya kwakakwana. Kutsvakurudza kunoratidzawo vanhu vanoshingaira uye vatambi vanogona kubatsirwa nemamwe mapuroteni ekuwedzera kuti vasangane neproteine zuva nezuva.
Ita Zvaunoda Zvako
Mapuroteni anodiwa achasiyana pamunhu mumwe nomumwe achifunga nezvehupenyu hwokugara, achigara achishanda, kune mutambi wenhare. Munhu wese anoda kudavira kudya matani ehuku, kuderedza mapuroteni anozununguka, nekudya mapuroteni mabhagi ari kuisa magetsi pamuviri wavo.
Kuramba kudzidziswa ndiko kunogadzira musimba wakaonda uye mapuroteni ane basa rokugadzirisa kukanganisa. Ndiyo symphony yekurovedza muviri uye mapuroteni ekudya pamwe chete izvo zvinoita kuti musimba kukura zviitike.
Mumwe nemumwe wedu ane mararamiro akasiyana paanotaura nezvekuita mabasa kubva kumwana kusvika kune akwegura. Zera rakasiyana-siyana uye basa rechiito rinobatsira kurondedzera kubvumirwa kwezuva nezuva kweprotheni. Pari zvino uye maererano neInstitute of Medicine, iyo inorayirwa zuva rega rega yeprotein inotarwa ichishandisa ma8 gramu eprotein per kilogram ye bodyweight. Mumwe murume asina simba anenge asingabatsiri anorema 160kb angada 58 gramu eprotini pazuva semuenzaniso.
Iko rinorayirwa zuva rega rega (RDAs) yevana i 1.5grams yeprotini, .8 kusvika ku 1.5grams yevakwegura, uye 1.2 kusvika ku 2.0 kune vatambi pa kilogram ye bodyweight.
Sources:
> Academy of Nutrition uye Dietetics, Mapuroteni uye Mutambi wenhau - Unoda Zvii? , Alexandra Caspero, MA, RD, 12-10-14.
> International Society of Sports Nutrition. Nzvimbo Yakamira: Mapuroteni uye Kuedza Kudzidzira, Bill Campbell, Richard B Kreider, 9-26-07.
US National Library of Medicine, National Institutes of HealthTop yeFomu, Migumisiro yePuroteni Inowedzera paSimba, Kuumbwa kweMuviri uye Endocrine Kuchinja mune Simba / Simba Vatambi, ncbi.nlm.nih.gov, Jay R Hoffman, 12-13-06.