Sezvo vana vachiwana chunk yakanaka yemakoriyumu uye chikafu kubva pakudya-kudya kwemafuro, gadzirira ne stash yeproteine yakachengetedza vana vako. Mapuroteni anokosha pakukura uye zvakare kuzadza, saka makirori ayo ari kuita basa reviri (uye ichakupai maminitsi mashomanana vasati vaduku vachikumbira kuti vawane zvokudya zvinotevera).
Mapuroteni ndiro chivakwa chinokosha chemuviri.
Zvose masero edu uye akawanda emvura yedu yomuviri ane protein. Mutumbi unoshandisa mapuroteni kugadzirisa masero uye kuita zvitsva. Saka tinoda kuzadza mapuroteni edu nguva dzose kuburikidza nekudya. Izvi zvinonyanya kukosha muhuduku, kuyaruka, uye pamuviri kana muviri uchishanda zvakaoma kukura uye wakasimba.
Mapuroteni anoumba 22 amino acids yakasiyana. Mitumbi yedu inogona kungobereka hafu yazvo (13 amino acids). Zvose, tinofanira kubva pakudya. Aya anokosha emamino acids anowanikwa mumapuroteni emhuka, zvakadai semhuka, mazai, nemishonga yemukaka (inonzi yakakwana mapuroteni). Vekudyara kana vhegi vanogona kuzviwana nekubatanidza mapurotini maviri kana akawanda asina kukwana kubva kumiti yemichero: nyemba, peas, nuts, mbeu, uye mbeu. Soybea ndiyo yega-iyo inonzi plant-based protein yakakwana.
26 Pfungwa dzePuroteni Yakagadzikana Inotsvaira Vana
Edza zvimwe zvezvinyorwa izvi, asi cherechedza munyu nemafuta mune zvimwe zvepamusoro-mapurotini.
Zvose zviri zviviri (kunyange zvakakosha) mune zvishoma, asi iwe haudi kuidarika.
- pasi-fat fat cheese (matanda, cubes, zvimedu, zvakapoteredza)
- low-fat, low-sugar-chocolate chocolate
- sliced turkey, ham, kana kubika nyuchi
- mbuji, nyama yemhuka, kana imbwa dzinopisa
- jerky, salami, kana pepperoni (turkey versions dzinogona kuva dzakaderera mumafuta, asi dzakanyanya mumunyu)
- mazai akaoma
- nuts
- mbeu (pumpkin, sunflower)
- peanut butter uye zvimwe nut nutters
- cream cream
- hummus kana imwe nyuchi dzechibage
- yogurt (maGriki marudzi ane mapuroteni akawanda)
- tofu
- edamame (soya yose)
- cottage cheese
- chickpeas yakakangwa
- vanokanganisa kana chips dzakasimbiswa neprotheni, kana zvikabikwa zvakagadzirwa neprotheni powder (inogadziriswa inenge inogara iine hutano)
Zvakadini NePurotini Bhariji?
Unoona mapuroteni mabhadharo kune vatambi, vakadzi, uye kunyanya vana. Kazhinji, izvi hazvidikanwi, nokuti vazhinji veAmerica, vaduku nevakuru, vanowana mapuroteni mazhinji mune zvekudya. Kana iwe uri mune pinch uye uchida kutora chikafu chekudya, chirongwa chepuroteni chinogona kunge chakanaka nokuti kazhinji kacho chine shuga shoma pane, inoti, granola mabhaji kana zviyo zvezviyo.
Asi mapuroteni mabheti achiripo anogona kunge ane zvakawanda zveakoriyumu, kunyanya kana akagadzirirwa vatambi vakura. Kunyange vana nevechiri kuyaruka vanoita zvakawanda vanogona kuva nani pakuwana mapuroteni avo kubva kune zvimwe zvekudya, sekudya zvinoputika kumusoro, uye pazvokudya, zvikafu zvakashata, hove, uye mazai emakungwa asina kukwana.