Munzanga yanhasi, mapuroteni ekudya ari kupihwa kukosha kwakanyanya, kunyanya nevaya vanodzidzira zvakasimba mujimu uye zvakare nevaya vakachinja kudya kwavo uye vava vegan kana vegetarian. Mapuroteni akakosha amino acid kumuviri, ndosaka mashandisirwo awo akakosha, saka nhasi iko kutendeuka kwemarimu ane mapuroteni akawanda.
Mumapoka ose ezvokudya, nyemba dzimwe nguva dzinokanganwika zvikuru, kunyanya nokuda kwenhamba yengano dzakaipoteredza. Muchokwadi, zvinotendwa kuti kudya kwezvirimwa hakuna kupfuma muprotein. Tinoda kupikisa izvi nemiedzo uye nekuda kweizvi, tichapwanya maruva ane mapuroteni akawanda kuti titange kuzvifunga muzuva redu.
Zvokudya zvatinazvo muzuva redu zvezuva nezuva zvinofanirwa kuve zvine hutano sezvinobvira, uye izvo zvinoitika nekugadzira yedu piramidhi yechikafu uye nekuisa pahwaro miriwo yese, michero, miriwo, nzungu, zviyo uye nyemba zvatinoziva uye zvishoma nezvishoma. chidiki diki chekukwira kumusoro uye ndechekuti tisina kudya nyama nehove. Zvatinofanira kubva kubva ipapo zvinogadzirwa neshuga uye zvekupedzisira-zvakagadzirwa, 100% zvingwa zvisina-integral, zviyo zvemaindasitiri, mafuta akacheneswa, nezvimwe.
Mapuroteni anoshandirei?
Ngatijekese nyaya iyi, uye ndeyekuti mapuroteni haangoshandiswa kudyisa tsandanyama dzedu uye kutibatsira kuratidza mhedzisiro yekudzidziswa.
Mapuroteni anoita mabasa akasiyana-siyana mumuviri wedu. Kune rumwe rutivi, kuvonga kwavari, muviri wedu unovaka mhasuru itsva fiber, inovandudza uye inochengetedza tsandanyama, mapfupa uye matishu mumuviri wese.
Vanoshandirawo kutakura hemoglobin iyo inozotakura oksijeni mumuviri wose, inobatanawo nema immunoglobulins anobatsira kudzivirira muviri kubva kune dzimwe nhengo; inotakurawo cholesterol, pakati pemamwe mabasa akakosha.
Yagara ichitendwa kuti mapuroteni emhuka anobva akakosha zvakanyanya nekuda kwekwaakabva, asi izvi hazvisi zvechokwadi. Zvimwe zvekudya zvezvirimwa zvakabva kune zvakare zvakakosha amino acids, kureva, izvo izvo muviri wedu haugone kugadzira kana kubatanidza uye kuwana kuburikidza nekudya kune hutano uye kwakasiyana. Zvisiri-zvakakosha ndezvekuti, kuburikidza nekuita kwemakemikari mumuviri, muviri wedu unokwanisa kugadzira.
Kuumbwa kwe legumes
Mbeu, sezvimwe zvekudya, haisi chinhu chimwe chete, asi ine zvikamu zvakasiyana uye zvose zvakakosha kune hutano hwemuviri wedu.
Mbeu dzinokosha zvikuru mukudya kwedu, tingave tiri omnivorous kana kuti kwete. Muboka iri rekudya tinogona kuwana muyero wakanaka wehitación, kunze kwembesa dzakaoma. Makabhohaidhiretsi anoita semuvengi wedu, asi ndiwo akakosha mukudya kwedu kuti tiwane simba. Legumes, paavhareji, inopa 50% macarbohydrates.
Ukuwo, faibha inokosha zvikuru muzuva redu. Paavhareji munhu mukuru anoda magiramu manomwe efiber pazuva, uye nekuda kweboka rekudya iri tinofambisa kufambisa kwemukati, kuderedza shuga yeropa, kuchenesa muviri wehupfu, uye zvese nekuda kwefiber.
Mafuta, uye nyemba dzine polyunsaturated uye monounsaturated fatty acids. Nezve mavhitaminzi nemaminerari, sekutonga, maruva ane calcium, iron, potassium, phosphorus, zinc uye magnesium. Kunze kwevhitamini A, boka B, C, E, pakati pevamwe.
Iye zvino tapinda muchikamu cheprotein uye ndezvekuti nyemba iboka rekudya rinokwanisa kugovera kusvika 36% yemapuroteni anodiwa nemuviri wedu pazuvaNokudaro, zvakakosha zvikuru kuvasuma muzvokudya zvedu zvezuva nezuva.
Legumes ane mapuroteni akawanda
Handei takananga kune gobvu renyaya tichaona kuti ndeapi ma legume ane mapuroteni akawanda nhasi. Isu zvirokwazvo tinoziva mamwe acho uye tinoadya kazhinji, kunyanya kana tiri munguva yechando kana kune akawanda spoon ndiro, asi mamwe haana kunyanya kuwanda, saka zvakakodzera kuvapa mukana.
Soy uye zvigadzirwa
Soya bhinzi dzakaomeswa uye zvemhando yepamusoro soyabean zvinobva kune zvakapfuma muprotein. Soya bhinzi yakaoma ine 36 magiramu emapuroteni pa100 magiramu echigadzirwa. Nezvinobvamo tinoreva mukaka wesoya (hapana zvekuwedzera, soya chete nemvura), yakanaka mhando soya yoghurt, hupfu, yakashongedzwa soy, nezvimwe.
Ndiyo imwe yedzakanakisa sarudzo dzekudya kwemiriwo, kana isu tichida kuwedzera huwandu hweprotein uye kwete kushungurudza nyama uye yekugadzira chikafu chekuwedzera zvekuti isu tinopa zano pamusoro pewebhusaiti yedu.
lupins
Lupins yakajairika muMediterranean. MuSpain, inonyanya kudyiwa iwhite lupine inokohwewa muExtremadura uye muCastillas. Lupine inozivikanwawo se lupine, chocho, chorcho, intermozo, chena/yellow lupine, chena/yellow lupine, chena/yellow lupine, kana almorta.
Legume iyi inotipa 36 gramu epuroteni yemiti yakabva kune yega yega 100 gramu yechigadzirwa. Naizvozvo, isarudzo yakanaka kwazvo. Zvakare, chakanakira mhunga iyi ndechekuti inogona kudyiwa chero nguva.
bhinzi yakakura nenyemba
Aya maruva maviri haape huwandu hwakanaka hweprotein-based protein. Kune rimwe divi, tine bhinzi yakakura ne 26 gramu epuroteni pamagiramu zana ebhinzi yakakura uye, kune rumwe rutivi, tine nyemba dzinenge dzinenge 100 magiramu emapuroteni pa24 magiramu ezvokudya.
Zvose nebhinzi nenyemba uye pamwe chete nemamwe maruva, tinokurudzira kuzvisanganisa nezviyo, nenzira iyi tinowana kudya kunovaka muviri kwakakwana uye huwandu hwakawanda hweprotein kumuviri wedu.
Bhinzi tsvuku nechena
Bhinzi dzvuku, chena uye nhema isarudzo yakanaka kwazvo iyo inogona kusanganiswa nemamwe ma legumes akadai sebhinzi yakakura kana chickpeas. Bhinzi, kazhinji, dzine pamusoro 23 gramu epuroteni yemabviro echirimwa pa100 magiramu echigadzirwa, iri sarudzo yakakwana, pamwe nekuita zvakasiyana.
Ngatisakanganwe bhinzi nhema, izvo zvisinganyanyi kufarirwa muSpain, asi zvakaenzana zvinovaka muviri uye zvine mapuroteni akafanana. Bhinzi dzese dzinogona kushandiswa soups, creams, salads, mbiya, kugadzira hamburger, etc.
Chickpeas
Chickpeas vane 22 gramu epuroteni pamagiramu 100 ezvokudya. Ndokusaka iri sarudzo yakanaka semubatsiri kune akawanda madhishi, kubva musobho kusvika kumasaladhi, akakanyiwa mazai, anopararira, makirimu, mazadza, nezvimwe.
Mushonga wakasiyana-siyana unogona kusanganiswa nyore nyore nemuriwo, mamwe magwenzi, nenyama, hove, kana kudyiwa wega. Mukuwedzera, chinhu chakanaka pamusoro pechickpeas ndechokuti vane mapuroteni akakwana, ndiko kuti, anosanganisira amino acids anokosha, saka tinoita kuti zvive nyore kumuviri wedu.