Kukosha kweAmino Acids
Tinorarama munharaunda umo kudya mapuroteni ekurasikirwa nekurema, kuvaka muviri, uye hutano zvakatengeswa zvikuru uye zvakawanda. Kudya nyama, hove, uye kudyara mbeu zvinogona kugovera nyore zvido zvezuva nezuva. Vakawanda vanoita basa nevatambi vanotenda zvakanyanya zviri nani uye zvinowedzera kuwedzera kuburikidza nekunwa mapuroteni anozunungusa uye kudya zviyo zvinokonzerwa nemuviri.
Neprotein pose pose uye munenge zvese, zvakaoma kutenda kuti kupereta kweprotein kunenge kunetseka.
Muzvokwadi, ikoko kunoramba kuine pfungwa yekunyengera inokunda kuti kuwana mapuroteni akakwana kwakaoma, maererano naDavid. L. Katz, MD, MPH, FACPM, FACP, Nheyo uye Mutevedzeri weEchokwadi Health Initiative.
Zvichida inongova nyaya yekunyatsonzwisisa zvinorehwa neproteine inoshaya.
Chii Chinonzi Kuparara Kweprotini?
Kurasikirwa kwepuroteni kwechokwadi kunenge kusina kuitika muUnited States nedzimwe nyika dzakabudirira, anodaro Dr. Katz. Iyo inowanikwa munyika dzisina kudzivirirwa, kunyanya Africa neAsia.
Kushayikwa kwepuroteni kunowanzonziwo protein-energy kusagadzikana (PEM). Apo PEM inokonzerwa zvikuru nemapurotini kusagadzikana, inonzi kwashiorkor. Apo kukosha kweprotheni kukwana kunobatanidza nekaratidzirwa kuvharwa kwe caloric, inonzi marasmic kwashiorkor, iyo inonyanyisa nzira yekushaya zvokudya zvinovaka muviri. Imwe yemigumisiro yakaipisisa yekwashiorkor idiemema kana mvura inogadziriswa mumatumbu. Dumbu rakaputika rinowanikwa pavana vane nzara zvakanyanya mune nzara munyika dzine nzara inofanirwa nekwashiorkor.
Iko kune vashomanana vashoma vanokonzerwa nehutachiona hwekushaya simba muUnited States. Vachipatara varwere vanorwara zvakanyanya vanoita vazhinji. Chikamu chiduku zvikuru chevakwegura, uye vanhu vanotevera kutevedza zvakanyanya kudya kudya vasingazivi kuti vari kukonzera kusakwana kwakanyanya kwekudya.
Sezvo America iri kure nekushaya nzara, chokwadi cheproteine kukwana hazviitiki.
Zvisinei, kuwana mapuroteni akakwana mukudya kwako kunogona kuva dambudziko munguva. Apo mapuroteni anoshaya ndeyemucheto unogona kutanga kuve nemigumisiro yakaipa pane utano hwako. Ichi ndicho chikonzero mapuroteni akakwana kudya kunokosha kuti iwe uchengetedze muviri wakanaka. Kutora danho rinopfuurira, kunzwisisa basa reprotini uye kutora mutoro wega wekudya zvakakwana kunokosha.
Kunzwisisa Puroteni uye Amino Acids
Puroteni is macronutrient inoshanda mukati memasero ose emuviri wako. Zvinotarisirwa kuti hutachiona hukudziridze uye hutungamire hutumbi huviri uye nhengo. Yakaitwa kubva kune ketani ye amino acids inofunga kuti zvivako zvepuroteni. Pane makumi maviri amino acids yakazara nerepfumbamwe amino acids uye 11 zvisingawaniki amino acids.
Maererano naCaroline Passerrello, MS, RDN, LDN, Mutauriri weChikamiro Chekudya uye Dietetics, pane mapfumbamwe anokosha amino acids atinofanira kudya kuitira kuti tive nemapuroteni anodiwa nokuti hatigone kuzviita mukati memuviri. Mapuroteni mumasumbu uye mumuviri wenyama ari mukutora nguva dzose, naizvozvo, mapuroteni anodiwa zuva rega rega kuti arambe akachengetedza mumuviri.
Low Dietary protein uye zvinoda
Maererano nekuongorora kwakabudiswa muAnals of the New York Academy of Sciences , vanhu vanenge mabhiriyoni pasi rose havana huwandu hweprotini hunoita.
Izvi zvingareva kuti tiri kudya mapuroteni mashoma kupfuura muviri wenyu unoda, maererano nenyanzvi yezvokudya, Caroline Passerrello. Sezvo muviri wako uchida huwandu hwakawanda hweprotini, kusadya zvakakwana kunogona kutungamirira kuhutano husina kunaka.
Iyo inokurudzira inenge 10 kusvika 10 kubva muzana yemakoriro ako ose anouya kubva kumapurotini kana anenge .8-1g yeprotheni pa kg yehutano hwemuviri zuva rega rega. Semuenzaniso, munhu anorema mapaundi 150 anoda 1800 koriori pazuva achadya 55-68 gm mapuroteni zuva rega rega kuti awane 15 muzana mapuroteni zuva nezuva, anodaro Passerrello.
Zviratidzo Zvokuva Puroteni Yakakwana
Kushayikwa kwepuroteni kunogona kuitika kana iwe usisiri kudya mapuroteni akakwana kuti urambe uine muviri unoshanda.
Vanenge chikamu chimwe chete muzvitatu chevanhu vakuru vanopfuura makore makumi mashanu vanokanganisa kusangana nemari inorayirwa zuva rega rega (RDA) yezvokudya zveprotini maererano nekutsvakurudza. Vanhu vanotevera kudya kunogadzirisa zvinogonawo kuva pangozi yekuva neprotini isina kukwana. Vamwe vatambi vari mumitambo yepamusoro yekorosi yakadai sebhokisi, kukwikwidzana, uye kuvaka muviri kunogona kushandisa nzira dzekushaya nenyota kuti dzisimudze zvichivarega vachidya zvishoma.
Apo mapuroteni ari kushayikwa mukudya kwako, kunyanya kwenguva yakareba kwenguva, zvinogona kuita kuti iwe uve usina simba uye unogona kutungamirira kune zvinetso zvakashata. Caroline Passerrello, MS, RDN, LDN, inoratidza mapuroteni asina kukwana anogona kutungamirira kune zvinotevera:
- Tsvina inopera - mapuroteni anokosha pamusana wekukura kwemasimba , simba, nekugadzirisa. Mapuroteni asina kukwana muhutano hwako anoderedza kuonda kwemuviri, masimba simba, uye basa. Kusapedza zvakakwana mapuroteni kunogona kukonzera musuru kupwanya, kushaya simba, uye kuora. Mumuviri wako unotora mapuroteni kubva mumashuga uye unoshandisa semasimba ekutsigira mamwe mabasa anokosha emuviri apo mapuroteni ari pasi. Izvi zvinokonzera kukanganisa kwemasisita kana kuti kushaya maitiro semugumisiro wakananga wekusingaperi, kudya kwepuroteni yakaderera.
- Kurapa kwakakuvara kuporesa - kurapa kurapa kunobva pane zvinovaka muviri, kusanganisira mapuroteni ekudya. Kushayikwa kwepurotini kwakaratidza kuwedzera kuchera maronda kuporesa mazinga uye kuderedza kukorgenji maitiro, maererano nekutsvakurudza. Pasina mapuroteni akakwana, chirongwa chekuporesa maronda chinonzi chakanyanyiswa.
- Zvirwere - miviri yako inoshanda zvakanakisisa neprotein yakakwana yekudya. Kushayikwa kweprotini kunoratidzirwa kukuvadza muviri wako. Pasina utachiona hwehutano hwakanaka, hutachiwana hwehutachiona hunowedzera uye kukwanisa kurwisana nehutachiona huri kuderera.
Ndingabatanidza Sei Mapurotini Enyika?
Kuti uchengetedze muviri wakagwinya, kudya kwakakwana kweprotini kunokosha. Izvi hazvirevi kuti zviri nani zviri nani, uye hazvirevi kudya mapuroteni akawanda zvinogona kungovaka musumbu, kwete mafuta omuviri, maererano naDkt Katz.
Zvinokurudzirwa kudya chipuroteni yakakwana kusimbisa masero emitumbi yako, chimiro, uye basa. Izvi zvinoda kuve zvakasiyana kune munhu wese.
Kune zviitiko apo chirongwa chinoderera cheprotein chinogona kuva chinetseka. Izvi zvinonyanya kukosha kune vamwe vakwegura uye kune avo vanorega kudya kwavo zvakanyanya. Mune zviitiko izvi, kupora kweprotini kunowedzera zviri nyore uye nyore nyore.
Mapuroteni anowanikwa mumhando dzakasiyana-siyana dzezvipfuwo uye zvekudya. Kusarudza mapuroteni anopa utano kunorudzirwawo kuti hutano hwakanaka uye hutano hwakanaka. Nyanzvi yezvokudya, Caroline Passerrello anokurudzira zvinotevera:
- Chinangwa chekudya kuti uve nemakiromita makumi maviri uye kutapira kuti uwane anenge magiramu gumi emapurotini (3 ounces echingwa yakabikwa inenge ine magiramu 21 emapuroteni).
- Idya mapuroteni akawanda akadai sequinoa.
- Sarudza nyuchi-based based noodles pane gorosi-based pasta.
Ndingakwanisa Kuwana Mapuroteni Anokwana Kudya Zvokudya-Zvokudya?
Kudya michero-based ndiyo tsika yakakurumbira. Tsvakurudzo dzinoverengeka dzakaratidza zvikafu zvinokonzerwa nemiti zvinopa hutano hwakawanda hunobatsira. Chimwe chezvinyorwa zvakajairika zvezvirimwa kana zvinomera-kudya zvinokonzerwa ndezvokuti haugone kuwana mapuroteni akakwana mune zvekudya kwako. Imwe nyanzvi inofunga kuti iwe unofanira kubatana mapuroteni emiti kuti uwane zvose amino acids kuti uite purotini yakakwana . Tsvakurudzo yemazuva ano inoratidza kuti unogona kuwana mapuroteni akakwana kana uchidya zvakasiyana-siyana zvekudya kwezvirimwa pamusoro pemasikati uye kusanganisa hazvidiwi.
Maererano neAmerican Dietetic Association (ADA), kudya kwemasimwa kana kuti zvinomera zvekudya zvinogona kuva zvine utano hwakanaka uye zvakakwana kune vanhu vose, kusanganisira vatambi. Zvinotevera ndezvorwendo rukuru rwemichero-yakagadzirwa nemaprotheni kunosanganisira mukudya kwako:
- Lentils
- Quinoa
- Tofu
- Black bean
- Mbeu yepumpkin
- Amamondi
- Oats
Zvimwe Protein Selection Tips
Maererano neUnited States Dhipatimendi Rezvekurima (USDA), kudya kwepuroteni kunoenderana nezera, zvepabonde, uye chiito chekuita. Vanoratidzawo kuti vazhinji veAmerica vanodya mapuroteni anokwana asi vanoda kuita svondo uye zvakasiyana-siyana zvisarudzo zvekudya izvi.
Puroteni yakasarudzwa sarudzo mazano kubva kuA USDA ichabatsira:
- Sarudza nyama yakaonda kana yakaderera nyama uye huku.
- Sarudza hove yemvura yakakwirira mu omega 3 fatty acids kusanganisira saumoni, trout, sardines, uye anchovies.
- Dzivisa huku mutsva, turkey, uye inguruve yakave yakasimbiswa nesarudzo ine munyu.
- Sarudza nutswe dzisina kubviswa uye mbeu kuti uchengetedze sodium.
( Kazhinji, nyama imwechete, huku kana hove, ¼ mukombe yakabikwa mazai, 1 mazai, 1 kikapu yepanut butter, kana 1 ½ oga yemiti kana mbeu inogona kuonekwa se 1 ounce-yakaenzana kubva kuProtein Foods Group )
Shoko Rinobva
Ichokwadi kuti mapuroteni echokwadi anowanikwa muUnited States asi anowanikwa kune vamwe pamagariro. Mapuroteni anokosha kune ose masero uye mumuviri uye kana zvishoma zvingaita kuti muviri ushande. Kuwedzera mapuroteni kuhutano hwako inzira yakajeka uye inogadziriswa nekuisa zvokudya zvakasiyana-siyana zvakasiyana kubva mumichero kana mhuka. Inorayirwa mapuroteni anodiwa anowanzosiyana nemumwe munhu zvichienderana nezera, zvepabonde, uye maitiro ekuita basa. Kuwana mapuroteni akakwana zvinogona kuwanikwa kudya chigadziko-vegan (vegan) kudya kana kudya kunosanganisira zvose zvirimwa nemapuroteni zvitubu.
> Sources:
Backx EM uye al. Mapuroteni anowedzera uye anonama muviri kuchengetedzwa kwemazuva panguva yekudzivirira simba kwevanhu muvanhu vakuru vakwegura. International Journal of Obesity. 2016
> Douglas Paddon-Jones et al. Mapuroteni uye akwegura. The American Journal of Clinical Nutrition. 2015
> Geisler C, Prado CM, Müller MJ. Kusakosha kweMutumbi Weight-Based Based Recommendations for Individual Protein Intake -Zvirevo kubva kuChirongwa Chekugadzirisa. Zvinyorwa zveNutrients. 2017
> Guoyao Wu. Zvirwere zvepuroteni kudya uye hutano hwevanhu. Nyaya Yezvokudya Nebasa, 2016
> Henley EC et al. Kukosha kweprotheni yezvokudya muhutano hwehupenyu hwevanhu: kurwisa kuperetheni kweprotini muSouth Africa neSahara kuburikidza nehutachiona hwehupfumi huripo. Kufambira Mberi Mukudya uye Kudya Kunyanzvi Ongororo. 2010