Nyika yezvokudya inogara ichishanduka. Tisati tazviomesera zvakanyanya, uye hatina kuterera kune macronutrients. Muchokwadi, pane aiziva kuti macronutrients aive makore gumi apfuura here? Kufarira uku kune vanhu vanoda kutarisira kudya kwavo, pasina kuva geeks kana kunyanya kufunga nezvekudya, kunonakidza zvikuru. Nekudaro, mapuroteni akazara anofanira kunge ari chikamu chezuva rako nezuva.
Mumakore ekumaXNUMX nemaXNUMX, vatsvakurudzi vezvokudya zvinovaka muviri vakaronga chero chikafu chisina kubva kumhuka sepuroteni "isina kukwana". Ndiko kuti, puroteni yakanga isina yakakwirira yeamino acids inokosha; uye taingokwanisa kuwana puroteni yakakwana munyama kana hove.
Kana zviyo zvako kana mbesa dzako dzaunofarira dzakafarirwa nevekudya kuti vawedzere nekuchengetedza tsandanyama. Asi ikozvino, sekufunga nezvemazai, kofi uye Rosalía semuimbi akanaka weflamenco, kufunga ikoko kwakashorwa zvachose.
Chii chinonzi protein yakakwana?
Protein yakakwana chikafu chine huwandu hwakakwana hwese mapfumbamwe akakosha amino acids. Iyi macronutrient yakakosha kune akawanda akakosha mabasa: kubva pakudzivirira kubva kuchirwere kusvika pakugaya chikafu sema enzymes. Pane maitiro mashoma emuviri matisingazowani mapuroteni. Uye izvi zvinonyanya kukonzerwa neamino acids.
Mapuroteni ese anoumbwa nengetani dzeamino acids. Miviri yedu inoshandisa 20 amino acids kugadzira chero cheni yeprotein. Kana tichienzanisa nearufabheti, taizobatanidza mabhii kuita mashoko, uye kuchinja marongerwo emabhii iwayo kunoita kuti mashoko matsva. Zvimwe chetezvo ndezvechokwadi nezveamino acids muprotein chain. Iwe unogona kufamba kana kuwedzera amino acid mamorekuru uye icharamba iri puroteni, asi basa riri mumuviri richasiyana.
Muviri inogona kugadzira 11 amino acids pachayo. Izvi zvinozivikanwa sezvisina kukosha. Mamwe mapfumbamwe ndiwo akakosha amino acids nekuti akakosha kudyiwa kuburikidza nekudya, uye haagone kugadzirwa nemuviri.
Complete protein foods
Mapuroteni emhuka (akadai semukaka, mazai, nyama yemombe, hove, nezvimwewo) mapuroteni akakwana, uye nepo chirimwa-nehowa-chakagadzirwa zvizere nemapuroteni chikafu chiripo, hazvina kujairika sezvaungafunga. Kana mapuroteni atinodya ane marudzi 9 ose emaamino acids ayo anofanira kuwana kubva muchikafu, anonzi "protein yakakwana."
Mienzaniso yemapuroteni akazara ezvirimwa:
- soybean
- Quinoa
- Chia mhodzi
- Buckwheat kana buckwheat
- Amaranto
Pamusoro pekudyara mapuroteni chikafu chine ese akakosha amino acids, kune ari kuwedzera kufarirwa mushroom-based akazara mapuroteni. Semuenzaniso, tinogona kuwana mushroom-based yakazara mapuroteni zvigadzirwa izvo zvisina chete ese mapfumbamwe akakosha amino acid, asiwo ese gumi nerimwe asina-akakosha amino acids. Nerudzi irworwo rwezvokudya zvinovaka muviri, tisingatauri nezvezvakatipoteredza zvinobatsira zvemapuroteni ane howa, tingasatenda zvakakwana kuti mapuroteni emhuka ndiyo chete yemhando yeprotein.
Nzira yekuwana sei mapuroteni ose?
Kana tikadya nyama kana yakawanda yezvigadzirwa zvemhuka nguva dzose, tiri kuwana zvakakwana zveakakosha amino acids aunoda. Ikozvino inokurudzirwa kudya kubvumidzwa kweprotein ndeye 0 magiramu pakirogiramu yehuremu hwemuviri. Zvisinei, tsvakurudzo dzakawanda dzichangoburwa dzinoratidza kuti yakawanda, inosvika kaviri chiyero ichocho, inodiwa kune hutano hwakanyanya hwetsandanyama, kunyanya kune vakura uye avo vari kuedza kuderedza uremu kana kuvaka tsandanyama.
Asi zvakadini kana tikasadya zvigadzirwa zvemhuka kana kuti tiri kuedza kuderedza kuti titarise pane zvakawanda zvekudya-based diet? Nyanzvi dzinobvumirana kuti nekudya zvakasiyana-siyana zvezvirimwa-based protein sources tinogona kuwana maamino acids ose atinoda pakudya kwezvinomera kana vegan. Zvisinei, izvi zvose zviri pamusoro pegakava.
Semuenzaniso, imwe ongororo yakawana kuti hapana misiyano yakakura mumhasuru kana simba muhuwandu hwevanhu hunoenderana nekudya kunodyiwa nevanhu kuti vawane mapuroteni avo. Asi zvimwe zvidzidzo zvinoratidza izvozvo miriwo y zvikweretiVanhu vakura, kunyanya, vangangoda zvishoma zvakazara mapuroteni ezuva nezuva zvichienzaniswa nevakuru vakuru. omnivores kuti unakidzwe neprotein imwechete inobatsira. Izvi zvingadaro nokuti muviri unogona kugaya zviri nyore, kunwa, uye kushandisa mapuroteni asina kukwana.
Zvichakadaro, dzimwe nyanzvi dzinoti kuti tipedze mapuroteni asina kukwana, tinofanira kushandisa mapuroteni akawanda uye chaiwo anopindirana mukati mekudya kumwe chete. Nekudaro, kubata nemusoro kuti ndezvipi zvekudya-zvikafu zvine amino acid akakosha uye muhuwandu hupi hunogona kuve hunyengeri hwehupenyu hwedu hwese.
Sezvineiwo, kunyangwe tikaedza kubatanidza mapuroteni pakudya kwega kwega kana zuva rese, hatifanirwe kunetseka nezve nemusoro maamino acid ese. Tichangotarisa pane zvakasiyana-siyana. Uye zvakare, zvinofanirwa kucherechedzwa kuti mapuroteni anoshandiswa anofanira kuparadzaniswa zuva rese. Miviri yedu inogona kungotora 25 kusvika ku40 gramu eprotein panguva imwe chete.
Tinofanira kutiza mapuroteni asina kukwana here?
Sainzi yazvino inoratidza kuti mapuroteni aya asina kukwana anoita basa rakanaka kwazvo rekukubatsira kuvaka nekuchengetedza tsandanyama. Vatsvakurudzi vanonzwisisa izvozvo muviri wako unogona kubvisa amino acids kubva muzvitoro kuti upedze iyo isina kukwana protein. Chinonyanya kukosha ndeyehuwandu hweprotein yaunodya zuva rese, kwete rudzi rweprotein yaunodya.
Tsvakurudzo yakaratidza nguva nenguva kuti inopedza vashoma 30 gramu epuroteni pakudya zvinogona kukonzera zvose kugutsikana uye kuguta. Uyezve, ndiyo chiyero chakakodzera chekukura kwetsandanyama uye kugadzirisa.
Sayenzi inotsigirawo chokwadi chokuti mapuroteni emiriwo Havagone chete kubatsira kuvaka tsandanyama, asiwo kubatsira kuderedza BP uye kuderedza njodzi yemwoyo chirwere.
Zviitire iwe nekudya kwako kufarira: tanga kuunza mimwe michero nemiriwo pakudya kwega kwega. Pashure pemwedzi ongorora kuti unonzwa sei. Une simba rakawanda here? Unoyera zvishoma here? Iwe unonzwa zvakanyanya mhasuru volume? Kana zvakadaro, saka pamwe iwe uri kuwedzerawo kutenderedzwa. Ramba ngano dzechikafu uye udye zvakasiyana-siyana uye zvine mwero kudya.