Proteins Nutrition Facts
Mapuroteni ndechimwe chezvivako zvekuvaka muviri wevanhu, zvichiita anenge 16 kubva muzana yehutatu hwehuviri hwedu. Tsvina, vhudzi, ganda, uye zvipembenene zvinokonzerwa nemapuroteni. Uyezve, mapuroteni anoita basa guru mumasero ose uye akawanda emvura mumitumbi yedu. Yakawanda yemakemikari ako anokosha semakemikari, mahomoni, neurotransmitters, uye kunyange DNA zvinenge zvisinganyatsogadzirwa neprotheni.
Kunyange zvazvo muviri wemunhu wakanaka "kudzokazve" mapuroteni, unoshandisa mapuroteni nguva dzose, saka zvinokosha kuramba uchishandura.
Zvokudya Sources zvePurotini
Mapuroteni anowanikwa mune zvose zvirimwa uye zvipfuwo zvezvokudya. Zvisikwa zvemhuka, zvakadai semombe, nyuchi, nyama yenguruve, hove, uye mhuka yemhuka zvakakwirira mumapuroteni. Saizvozvowo maseji, bhakoni, uye nyama inoparadza. Mahombe makuru emichero anosanganisira nuts uye mbeu, ine zvishoma zvishoma muzviyo.
Vegetarian vs. Non-Vegetarian Protein Zvinyorwa: Chii chakasiyana?
Izvo zvose mapurotini anoumbwa nemadiki mashoma anonzi amino acids . Mitumbi yedu inogona kugadzira akawanda emamino acids anodiwa, asi mapfumbamwe awo anofanira kubva pane zvatinodya. Mapuroteni ezvipfuwo zvakadai semhuka, mazai, uye mishonga yemiti ane zvose zvinodiwa amino acids kuitira kuti zvizivikanwe sezvipuroteni zvakakwana.
Mapuroteni emichero anoitwawo nema amino acids, asi haashoma kuti puroteni yemichero ive nezvinhu zvose zvinokosha zveamino acids, saka zvinonzi hazvina kukwana mapuroteni.
Vanhu vanodya mapuroteni emhuka haafaniri kunetseka kuti kana vari kuwana zvakakwana here amino acid chero bedzi vachidya mapuroteni akawanda zuva rimwe nerimwe.
Vekudyara vanodya mazai kana michero yekurai havana zvakawanda zvokufunganya pamusoro pezvo. Vegans, avo vanongodya kudya kwekudyara, vanogona kutora mapuroteni avo kuti vaone kuti vanowana zvakakosha amino acids zuva nezuva. Izvi zvinogona kuitwa nekudya mapuroteni emapurojekita akadai se soy, quinoa, kana chia , ayo ari mapuroteni akazara, kana kupedza mapuroteni anowedzera zuva rega rega.
Ndeapi Mapurogiramu Anowedzera?
Mapurotendi anowedzera ndiwo mapuroteni emichero ayo kana akabatanidzwa anopa zvose zvinokosha zveamino acid. Semuenzaniso, zviyo nemashizha zvinowedzera nokuti mbeu dzakadzika kwazvo mune amino acid inonzi lysine asi ine zvakawanda zve tryptophan, methionine, uye cysteine. Miti yemiti, kune rumwe rutivi, yakakwirira muLysine asi yakadzika kune iyo dzimwe amino acids.
Mbeu nemagumbe zvinowirirana uye kana iwe uchidya zvose zviri zviviri, mishonga inogona kuwana zvose amino acid zvavanoda. Nutswe kana mbeu nemagawo zvinowedzerawo mapuroteni. Izvo mapuroteni haafaniri "kudyiwa pazvokudya zvakafanana, nguva imwe chete muzuva rimwe chete.
Health Health Benefits of protein
Pamusoro pezvo, kudya mapurotini-richine zvokudya zvinoshandiswa nemuviri wako muviri unoda kuchengetedza mishonga, nhengo, nemabasa ose ataurwa kare. Kudya mapuroteni kunogonawo kukubatsira kuti utakure uremu hwako nokuti zvinotora nguva yakawanda kuti upfe zvokudya zvepurotini-pfuma kuitira kuti uzonzwa wakakwana kwenguva refu (ingova nechokwadi chekutarisa makoriro, zvakare).
Mamwe mapuroteni ane zvimwe zvinowedzera hutano hunoenderana nezvimwe zvinhu. Hove, dzakadai salmon, tuna, herring, uye trout, yakakwirira mumapurotini uyewo omega-3 fatty acids iyo inokosha pakurapa. Miti yemichero yakakwirira muprotheni uye yakakwirira mune fiber uye ine phytochemicals inogona kuva nehutano inobatsira.
Dambudziko rekushayikwa kweprotini
Kusiyana nemafuta uye glucose, muviri wedu une simba shoma rekuchengetedza mapuroteni. Dai taizorega kudya mapuroteni, muviri wedu waizotanga kuputsa musumbu nekuda kwezvaidiwa. Kushayikwa kwepuroteni hakunakwanisi munyika dzakabudirira, zvisinei zvinogona kuitika kana mumwe munhu asiri kudya kudya kwakakwana zuva rimwe nerimwe.
Dambudziko rekudya Zvakawanda zveProtini
Ichi ndicho chinonyanya kukosha kuvanhu kune zvekudya izvo zvakakwirira mumapuroteni kupfuura nguva. Mukuongorora kwekutsvakurudza, National Academy of Sciences yakashuma kuti njodzi chete inonyatsozivikanwa kubva kune-high-protein kudya ndeyevanhu vane zvirwere zvepfungwa. Mushure mekunyatsodzidza, vanokurudzira kuti 10 muzana kusvika 35 muzana yemakoriori ezuva nezuva anobva puroteni. Vanotaura zvakare kuti mapuroteni akawanda anogona kubatsira mukurapa kuneta. Iko kunewo kuunganidza humwe uchapupu hwokuti mamwe mapuroteni anokwanisa kubatsira kudzivirira osteoporosis .
Zvisinei, kudya zvizhinji zveproteinini kunogona kutungamirira kukudzikisa mvura , kunyange mumashanti makuru. Saka kana iwe ukatevera puroteni yakakosha, zvinokosha kunwa mvura yakawedzerwa.
Zvimwe mapuroteni anokwanisa kuputsika kusvika muglucose mune imwe nzira inonzi gluconeogenesis . Pazvokudya zvakaderera-carb, izvi zvinoitika nguva dzose. Rimwe rubatsiro rwekuwana glucose kubva kumapurotini nderokuti rinopinda muropa rakareba zvishoma nezvishoma, saka harina kukonzera kukurumidza kwega shuga yeropa . Zvisinei, vamwe vanhu vane chirwere cheshuga vanoona kuti mapuroteni akawanda anoita kuti shuga yeropa yakawanda iwedzere, uye pasi-carbers dzimwe nguva vanoona kuti kana nguva ichienderera mberi vanoita zviri nani neproteine yeprotein yakakwana kunze kwekudya zvakawanda zveproteine.
Iwe Mapurotini Akadii Unoda?
Mapuroteni anodiwa anoenderana nezera, ukuru, uye basa rekuita. Nzira yakashandiswa inoshandiswa nevana vekudya kuti vaone kuti zvishoma zvakadini mapuroteni ezuva nezuva ndeyekuwedzera muviri wako uremu kilograms ne 0.8, kana uremu pamapirundi ne 0.37. Iyi ndiyo nhamba yemagiramu eproteinti inofanira kunge iri zuva rega rega.
Maererano nenzira iyi, munhu anorema mapaundi 150 anofanirwa kudya anenge 55 magamu emapurotini pazuva, 200-pound munhu anofanira kuwana 74 gramu, uye 250-pound munhu anofanira kudya 92 gramu.
Nzira iri nyore yekutonga mapuroteni anodiwa: ounce zvakafanana.
IA USDA ine puroteni yakawanda inokurudzira mazano maererano ne "ounce equivalents" iyo inogona kuva nyore kunzwisisa. Izvi zvinokurudzirwa pamusoro pezera uye zvepabonde uye zvakanaka kune vanhu avo vari kunyatsoshanda.
- Vana 2 - 3 Makore matatu: 2 ounce zvakaenzana nezuva
- Vana 4 - 8 Makore: 4 ounce zvakaenzana nezuva
- Vana 9 - 13 wemakore: 5 ounce zvakaenzana nezuva
- Vasikana 14 - 18 vane makore: 5 ounce zvakaenzana nezuva
- Vakomana 14 - 18 Makore gumi nematanhatu: 6 ounce zvakaenzana nezuva
- Vakadzi 19 - 30 vane makore makumi maviri nemashanu: 5 1/2 ounce matanho pazuva
- Vakadzi makore 31 nekure: 5 ounce zvakaenzana nezuva
- Varume 19 - 30 Makore makumi matatu: 6 1/2 ounce zvakaenzana nezuva
- Varume 31 - 50 vane makore: 6 ounce zvakaenzana nezuva
- Varume makore makumi mashanu nekure: 5 1/2 ounce matanho pazuva
Chii Chinoratidzira Semaawa Akafanana?
Kuwanda kwemapuroteni kunokonzerwa nezvokudya kusvika kune zvekudya, saka heino chati chakanakira kukubatsira iwe kuziva izvo zvakaenzana neanunce imwe yakaenzana neprotheni. Zvokudya izvi ndezvokutanga zve USDA's SelectMyPlate protein group:
- 1 ounce yemhuka, huku, hove kana mutambo
- 1/4 mukombe yakabikwa machero
- 1 egg
- Supuni imwe yepanut butter,
- 1/2 ounce yemiti (kunze kwehombe)
- 1/2 ounce yembeu
Zvimwe zvokudya zvakadai somukaka, tese, zviyo uye kunyange zvipukanana zvine zviduku zvepuroteni.
Vatambi Vanoda Zvimwe Mapurotini Here?
Ehe. Vanhu varikutsungirira maitiro (zvakadai semakiromita akareba ari kushanda) kana kuomesera kwekudzivirira muviri (sekuvaka muviri) kunogona kubatsirwa nemapurotini akawanda mune zvekudya. Ikozvino mazano ndeokuti vatambi ava vadye 1.2 kusvika 1.7 gramu eprotini pazuva nekuda kwe kilogram imwe yehutatu hwemuviri.
Asi zvakadini kana iwe uri mutambi wenhando kana uchiedza kuwedzera hutundu hwakawanda? Iwe unogona kungoda chidimbu chepuroteni shoma pane zvaunodya. Shanda nachiremba wako kana kuti dietitian kuti ubatsire kuverenga mukana wakakwana kwauri.
Vakadzi Vanozvitakura Vanoda Zvimwe Mapurotini Here?
Ehe. The Institute of Medicine inokurudzira kuti purogiramu inoshandiswa kwevakadzikadzi vane pamuviri inenge anenge magiramu 10 pazuva kupfuura nguva dzose, asi izvi hazvisi zvakakosha muhafu yekutanga yekuzvitakura.
KoProtein Intake Haingafanirwi Ive Pamuviri yeZvikero Zvose Here?
Zvimwe mapurogiramu mashomanana uye nutritionist quote peresenti yekoriyori, kazhinji muhuwandu hwe10 kubva kune makumi maviri kusvika 20 muzana, senzira yekuona kuti mapuroteni akawanda munhu anoda kudya zuva rega rega. Iko kuongororwa kwakaoma kweproteiniti yemunhu zvishoma. Inoshanda nokuti kazhinji, vanhu vakuru uye vanoshanda vakawanda vanoda mamwe makoriyori, saka ivo vanowedzera marorire, ivo mapuroteni akawanda avanowana.
Ikoko kunowira pasi apo vanhu vari kudya kudya kwakaderera mumakorikori chero chikonzero, kuziva kana kwete. Vanhu vari kurwara kana kuora muviri, somuenzaniso, havadi mapuroteni mashoma nokuti vari kudya zvishoma makiriori, saka munhu wose ari kushaya kurasikirwa kwekudya haafaniri kuenda ne "percent ye calorie nzira" yekuverenga mapuroteni anodiwa.
Kuwedzera mapuroteni muchiDye Chako
Zvokudya zvakakosha muprotheni zvinogona kuva zvine utano kana zvinogona kutakurwa nemakori, mafuta, sodium kana kunyange yakavanzwa yakawedzerwa shuga. Heano mazano mashomanana kuti uwane mapuroteni akakwana muzuva rako usina kuparadza kudya kwako:
- Shumira mazai mazai uye sipinashi yekudya kwemanheru.
- Sarudza uturuki bhakoni kana masikisi anenge akaderera mumafuta. Zvichiri nani, tsvaga maronda ane zvishoma zvakanyanya.
- Wedzerai mbeu kana marimu akachekwa kune gorosi rakazara kana pamusoro pevhegi yechipfu
- Nyoka yakawanda yearmonds uye majiroji kana kuti aple kusvika kumapapiro ari pakati.
- Tenga zvakakosha zvitsva zvekudya uye usapinda masaga ane mafuta anokwanisa kuwedzera yakawanda yakawedzerwa makoriki. Shingai nyama yenyu nemhando dzakawanda dzemavara uye mavara.
- Idya hove dzakawanda, asi dzivisa hove dzakabikwa. Sarudza hove kana kubika hove pane.
- Shumira kubika kana kubika huku panzvimbo yehuchi yakakangwa.
- Gadzira-fry nezvidimbu zvekuku uye itsva veggies.
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.
Chikafu Pahutano: Chikamu II. Institute of Medicine. (1990)
United States Dhipatimendi Rezvekurima. "Zvose NePurotini Yezvokudya zveboka." Https://www.choosemyplate.gov/protein-foods