Mapuroteni Haasi Kungoita Kudya Zvimwe
Ongororo dzechangopfuura dzinoratidza kurya mapuroteni emangwanani uye zuva rose rinokurudzira kurasikirwa kwemafuta uye kukura kwemisumbu . Isu tose takanzwa izwi rekare rokuti "kudya kwekudya ndicho chinhu chakakosha kupfuura zvezuva" uye humwe humwe uchapupu hunotsigira ichi chirevo.
Zvokudya zvemangwanani zvinosuruvarisa "inowanzova nemahydrohydrate akafuma uye akaderera muprotheni." Vanotsvakurudza vari kushandisa nguva yakawanda vachitarisa migumisiro yeprotini yekudya kupfuura kwemaawa makumi maviri nemasere pamakumbo emaproteni synthesis (MPS). Journal of the American Dietetic Association yakashuma kuti "kuwedzerwa kweprotheni yakakwana yezvokudya ndizvo zvakakosha zvakakosha kuti mishonga yeprotein ishandiswe uye kugadziriswa kwemasimba mashoma uye basa."
Kuongorora kwechangobva kuitwa kwakaitwa neInternational Journal of Obesity kwakaratidza humwe uchapupu hwokuti kudya mapuroteni pakudya kwekudya kwekudya kwekudya kwekudya kwekudya kwakagadziridzwa kunoderedzwa mafuta uye muviri. Mapuroteni haasi kungova kudya zvekudya uye maererano neDairy Council of America "kana isu tisingatore mapuroteni akakwana zuva rose, kushandiswa kwemisasa hausi pamwero wakakwana."
Idya mapuroteni ezvokudya zvekudya zvekudya zvekudya
Chidzidzo chekutsvaga chegore ra2015 chakaitwa ne International Journal of Obesity chakaongorora migumisiro yepasi-pasi nepamusoro peprotein yezvokudya zviduku pavechiri kuyaruka vanowanzopedza kudya uye zvinokonzera kushaya kurasikirwa . Paiva nemakore makumi maviri nemasere ekuberekwa kwepamusoro-soro ari nemakore gumi nemasere kusvika kune makumi maviri uye mune utano hwakanaka asi avo vakadya chingwa chamangwanani vhiki nevhiki. Vadzidzi vacho vakapatsanurana kuva mapoka maviri uye kwemavhiki gumi nemaviri vakadya puroteni yakakwana (NP) kana high protein (HP) yekudya kwemafuro pavanenge vachiongororwa. Zvokudya zvekudya zveNP zvaisanganisira mazana matatu emakirori uye 13g yeprotini inogadzira 15% yezvokudya. Iyo yekare yaK HP yaivawo mazana matatu emakirori asi ine 35g yeprotini inoita 40% yezvokudya. Tsvakurudzo yakaratidza "yakagadziriswa glycemic control ne HP breakfasts" zvakabatana zvakananga nokunzwa kugutsikana, kuderedzwa kudarika-kudya, uye kuwedzera kukura uye kurasikirwa kwemafuta. Kutora kubva kutsvakurudza uku kukuru hakusi kubvisa kudya kwekudya kwemafuro uye kusanganisira mapuroteni ekuvandudza mafuta anopisa .
Idya mapuroteni emuviri
Chidzidzo chakaitwa ne Journal of the American Dietetic Association chakanga chakanyatsojeka kuti kudya kudya kweproteinini yakakosha sei musimba mukukura mune vechidiki uye vakwegura. Vakanga vakakwanisa kutanga nevatsvakurudzo vanopedza kushandiswa kwemaprotein (rg 113g yeakakona zvakanyanyisa) zvakanyanya kuwedzera muscle protein synthesis (MPS) mumapoka ose emakore. Zvisinei, pakanga pasina kuwirirana neamino acid kuenzanisira zvinoreva kunwa nekukurumidza kupora mapuroteni powder vs. kudya kudya kunonoka kudyiwa semombe pane MPS. Kunyange zvakadaro mhinduro huru sezvo zvose zvakagadzirisa musuru , asi vaida mhinduro dzakajeka. Kuongorora kwechangobva kuitika kwakaratidza kujekesa kana kudya kweprotini yakanyanyisa (340g yemafuta akanyorovesa) kwakange kune imwezve inobatsira kuPMS (kukura kwemasumbu). Pasina kupinda muchikwata chesayenzi mumbo jumbo, mitsva yekutsvakurudza yakaratidza kudya kana kuenzanisa zvakakwana 113g kana kuwedzererwa 340g yemombe dzakaonda dzakave nemigumisiro imwechete kune MPS. Vakagumisa zvakare uye kutora ndeyokudya maitiro akawanda akasiyana-siyana eproteinine yakanaka zuva rose senzira inobatsira yekuita "kukwanisa kwekukura kwemasimba pairi kubvumira kutonga kukuru pamusoro pesimba rega uye kudya kwezvokudya."
Bonus Takeaway!
Mapuroteni anokosha macronutrient anokosha pamusana wemaproteni synthesis (MPS), musimba kukura uye basa. Kuwana zviyero zvinokwana zveproteinini mukati mezuva kuchaita kuti kurasikirwa kwemafuta kuwedzere uye kuwedzerwa kuonda. Kutanga zuva kunze nehuwandu hwakawanda hweproteiniti huchaita kuti mishonga iwedzere kudyidzana mushure mako. Avo vanoshora muviri wavo nekudzivisa kudzidzira kunoda zvimwe mapuroteni.
> Sources:
> Bauer LB et al. International Journal of Obesity , Chidzidzo chekufambisa ndege kuongorora migumisiro yekudyiwa ne-high-protein vs yekare-purotini yekushambidzira pazvisararamiro-kurarama glycemic control mukuwedzerwa kuwandisa / kugovera 'kudya kwekudya kwevana vaduku'. 7/7/15
> Madonna M. Mamerow et al. American Society for Nutrition. Dietary Maproteni Distribution Mikana Inofadza 24-h Muscle Protein Synthesis muHutano Hwevanhu Vakuru. 6/14
> Symons TB et al. Nyaya yeAmerican Dietetic Association. Kushanda kusinganisa kweproteinini yakakwirira kunokonzera maronda emapuroteni muchikamu chechidiki nevakuru. 9/09
> St John C MPH, RDN Dairy Council yeCalifornia, Zvikonzero 5 Zvokudya Zviratidzo Zvokudya Zvokudya.