Mapuroteni anokosha pakuvaka nekuchengetedza mishonga yakasiyana siyana uye nhengo dzomuviri wako. Mamwe emahomoni uye zvikamu zvemuviri wako wezvirwere zvinokonzerwa neprotheni zvakare. Zvirongwa zvepuroteni yako yezuva nezuva zvinoenderana nezera rako, ukuru hwemuviri, uye zvepabonde.
Vaverengi vanondibvunza kuti mapuroteni avo vanoda zvakadini, uye vanowanzoshamisika kuti vadzidze hazvisi zvakawanda sezvavanotarisira.
IUnited States Dhipatimendi Rezvekurima (USDA) inoratidzira anenge 15 kusvika ku20 muzana yemakorila ako anobva puroteni. Girasi imwe neimwe yeprotheni ine makirogiramu mana, kuitira kuti 2 000 koriori pazuva zuva rekudya, iyo inokwana 75 kusvika ku100 gramu eprotini pazuva. Munhu anodya makirori 1,500 pazuva aizoda 55 kusvika 75 gm pazuva.
Izvo zvakapararira, asi iwe unogona kuidzikisa pasi nekusimbisa mapuroteni ako anoda pamuviri wako. Ivhareji yevanhu vakuru vanoda zvinoda 0,8 gramu zveprotheni per kilogram ye bodyweight pazuva. Rimwe kirogram yakaenzana ne2,5 pounds, saka munhu anorema 75kg) angada 60 magalamu emapurotini pazuva.
Zvishoma mashomanana ekurasikirwa kwezvokudya zvinoreva kuisa kudya kwako kweprotini, asi izvo zvingasave zvakakosha. Asi, kudya puroteni shoma pamwe chete nekudya kwose kunogona kukubatsira kuti unzwe uzere kwenguva refu, ingoita kuti uve nechokwadi chokuti unotora mapuroteni anowanikwa zvakanaka kwauri.
Ndeipi Ndeipi Yakanakisisa Mapuroteni Matsi?
Mapuroteni anobva kune zvose zvirimwa nemhuka.
Hazvina basa kuti unodya chii (kunze kwekuti iwe uri wezvinomera kana vegan), chakakosha ndechekuti unobata sei puroteni mukicheni. Puroteni yakanaka inobva kune imwe yakagadzirirwa nenzira isingawedzere mafuta akawanda, shuga kana imwe yerodium .
Zvokudya zvakaonda, huku, hove, mahombekombe egungwa, mazai, nemishonga yemisi ndeye dzose dzakakosha zvepuroteni.
Kusarudza kuderedza mafuta-nyama kana kubvisa ganda kubva kune huku uye turkey inzira yakanaka yekuchera mamwe makoriki. Huru dzehove dzemvura dzakadai salmon, tuna uye shering zvinogadzira mapuroteni akanaka nokuti ivo vanewo omega-3 fatty acids .
Handidi kukanganwa pamusoro pemiti yemichero yemapuroteni. Masango, nuts uye mbeu ndezvose zvakanaka zvepuroteni, asi kunyange miriwo uye mbeu dzine zvishoma. Uye sezvandakareva pamaprotini akachera mhuka, chengetedza mapuroteni ako aine hutano kuburikidza nekusarudza mapepa uye nzira yekubika inochengetedza hutano hwavo hwakanaka. Sezvizvi:
- Shandisa tofu panzvimbo yenyama mumutsa-fry.
- Sarudza nutsva kana mbesa yakakangwa yakasviba panzvimbo yevhunga kana kuti shuga-yakavhenganiswa zvakasiyana-siyana zvine shuga yakawedzerwa.
- Wedzera mutsara kana mbeu kumunda mukuru wehodhi uye ushumire sekudya.
- Shandisai mahairi akaoma seminyo, marashi kana nyemba nyeredzi sepamuviri wepuroteni yako yezvokudya zvishomanana.
- Edza quinoa pane rice kana mbatatisi sechidimbu chekudya.
Mapurotini uye Kunzwisisa Kushumira Masikisi
Pano ndipo apo vapurotini vakawanda vanodya vanokanganisa. Imwe kushanda kweprotheni inokwana nei rimwe, 3 kusvika ku5 ounces yenyama, huku kana hove, 1.5 ounces cheese kana anenge 12 walnuts. Saka kushumira nyama, huku, kana hove inenge yakaenzana nehupamhi hwechanza chenyu, uye kushandiswa kwechizi kwakafanana nemadiki maviri (nguva dzose 6-cided dice, kwete 12- kana 20-mbali yakawanda-yakawanda Dungeons uye Dragons dice).
Kunobva:
United States Dhipatimendi Rezvekurima, Sarudza My Plate. "Zvose NezvePurotini Yezvokudya zveboka."