Zvakakosha kuti tive nepuroteni yakakwana zuva roga rega kuti tifukidze zvido zvemuviri wedu. Kune nzira mbiri dzekuverenga mapuroteni emuunhu. Izvo zviyero zviduku zveproteiniti yezuva nezuva yakakurudzirwa ndeye .37 gramu paundi yemuviri weuviri (kana .8 gramu pa kilogiramu yehutemi hwemuviri). Kunyange zvakadaro, zvaunoda iwe pachako zvinogona kusiyana zvichienderana nezvimwe zvinhu zvinosanganisira makore ako, basa remuitiro, uye zvinorema zvido zvekurasikirwa, ngatitangei nyore nyore.
Iyi nzira yekutanga yekuverenga mapuroteni ako anoda inongobva pauremu hwako.
Iyo chati iri pasi inoratidza huwandu huwandu hweprotini iwe unofanirwa huchienderana ne .37 gramu paundi piri iyo United States Institute of Medicine inokurudzira. Vatambi uye maitiro ekuremedza anofanira kunge akawedzera kaviri iyi, saka inowanikwa mu chati.
Pane Hupenyu Hwakakura hwePurotini?
Maximums haasati akabatanidzwa mu chati nokuti maximums anokurudzirwa anowanzoverengwa nehuwandu hwekoriji hunopedzwa nepamusoro-soro uri 35%. Izvi zvingangova magiramu 170 kubva kune munhu anotora muna 2000 makoriori pazuva kana vasina kurasikirwa (vanhu vari kushaya kurasikirwa kwekudya havafanire kuenda nemazana). Muzvokwadi, vanhu havawanzofanirwa kunetseka pamusoro peizvi zvakanyanya sezvakamboonekwa zvakare kuti vanhu vanozosimuka vasati vasvika. Muviri hausi "unoda" huwandu hwakawanda hweprotini muzvokudya, uye vanhu vanotanga kunzwa vanorwara (kana kuti vanorwara mapuroteni) vasati vawana zvakawanda.
Pane maora maviri pano-kana iwe uchizviyera mumakirogiramu, pinda pasi kusvika kune chati inotevera.
| Weight in lbs. | Minimum protein | Vatambi Vechidiki |
|---|---|---|
| 100 | 37 gramu | 74 gramu |
| 110 | 40 gramu | 80 gramu |
| 120 | 44 gramu | 88 gramu |
| 130 | 47 gramu | 94 gm |
| 140 | 51 gm | 102 gm |
| 150 | 55 gramu | 110 gramu |
| 160 | 58 gramu | 116 gramu |
| 170 | 62 gramu | 124 gramu |
| 180 | 65 gramu | 130 gramu |
| 190 | 69 gramu | 138 gramu |
| 200 | 72 gramu | 144 gramu |
| 210 | 76 gramu | 152 gm |
| 220 | 80 gramu | 160 gramu |
| 230 | 84 gramu | 168 gm |
| 240 | 87 gramu | 174 gm |
| 250 | 91 gramu | 182 gramu |
| 260 | 95 gramu | 190 gramu |
| 270 | 98 gramu | 196 gramu |
| 280 | 102 gm | 204 gramu |
| 290 | 105 gramu | 210 gramu |
| 300 | 109 gramu | 218 gm |
| Weight in kg. | Minimum protein | Vatambi Vechidiki |
|---|---|---|
| 50 | 40 gramu | 80 gramu |
| 60 | 48 gramu | 96 gm |
| 70 | 56 gm | 112 gramu |
| 80 | 64 gm | 128 gramu |
| 90 | 72 gramu | 144 gramu |
| 100 | 80 gramu | 160 gramu |
| 110 | 88 gramu | 176 gm |
| 120 | 96 gm | 192 gm |
| 130 | 104 gramu | 208 gm |
| 140 | 112 gramu | 224 gramu |
Muviri Muviri Misa yeMethodho
Pane imwe nzira yekufungidzira kuti yakawanda sei mapuroteni iwe unoda, zvichienderana nei izvo muviri wako uine simba uye nheyo yebasa iri. Dzimwe nyanzvi dzinofunga kuti iyi ndiyo nzira yakanyatsonaka sezvo muviri wedu wakaonda (kureva, chikamu chemiviri yedu isiri mafuta) inoda zvimwe mapuroteni ezvokuchengetedza kupfuura mafuta ane mavara uye kuti tiri kushingaira sei tiriwo mairi mazviri.
Nzira Yokuwana Sei Proteine Unoda
Zvokudya zvakawanda zvine protein. Heano mamwe maitiro ekukubatsira iwe kudya puroteni yakakwana yemuviri wako:
- Rwendo rweHigh-Proteine Zvokudya , zvine zviyero zveprotini zvakanyorwa
- MaProtein Zvinyorwa Zvishoma muHaturated Fat
- Low-Carb Vegetarian Protein Sources
Sources:
Dietary Referenced Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids (Macronutrients) (2005), Bhuku reZvika uye Zvokudya, National Academy of Sciences.
Lemon, PWR. (1996). "Kuwedzerwa kudya kweprotini kunokosha here kana kunobatsira kune vanhu vane mararamiro anoshanda?" Kudya Kunyanzvi Ongororo 54: S169-S175.