Uye kudya chero kupi zvako, uko kusina zvakasiyana-siyana zvekudya, kunotungamirira pakushaiwa kweproteni. Parizvino, mapfupa, ganda, masimba, masero anoshandiswa kubva puroteni. Uyezve, kunyange zvazvo muviri wedu uri chimiro chaicho chemasikirwo, haugoni kuvaka ma-carbohydrate kana masero ane mafuta. Somugumisiro, puroteni inouya nechikafu haina kukwana, uye muviri unouda nguva dzose, nokuti epidermis uye nhengo dzomukati dzinofanirwa kugara dzakarongedzwa. Zvadaro muviri unotanga kubvisa mapuroteni mukati, uchiputsa panzvimbo yekutanga izvo zvisingashandiswi - misumbu. Muchikamu ichi chemukati uye mukati mechiri chemazhinji chinoramba chisati chawanikwa. Mushure mezvose, anogona "kupisa" chete mumishupa yakatumirwa kunzvimbo yekuvaka. Uyezve, chirwere chemetabolism hachisi muhutu hwemadii, asi mumatumbo mamwechete. Kana zvikava zviduku, muyero wekugadzirisa mishonga inoderera. Saka, kana iwe udya zvishoma kana usingadyi, muviri unoderedza kushandiswa kwesimba uye, apo paine maronda, haazopindi mumafuta ako. Zvechokwadi, iyi inotsanangurwa tsanangudzo, asi iyo inongova iyi chete. Kana iwe uchida kushaya uremu, fungisisa misumbu yako! Yeuka: dzinoda kufamba uye mapuroteni. Tichakuudza zvinotungamirira kushayikwa kweproteni.
Mumwe nomumwe kuverenga
Saka, pane chero kudya, kusanganisira pakurema, kunofanira kunge kune mapuroteni akakwana. Maererano nekurumbidzwa kweSangano reNutrition ye RAMS, varume nevakadzi vanopfuura makore gumi nemasere vanofanira kudya 0.75 kusvika 1,6 g yeproteiniti ne kg yehutemi hwezuva nezuva. Zvakanaka, 1.6 g ndeyevatambi uye avo vane muviri wakakura, uye munhu ane hutete ane g 1 chete chete. Dhani shoma (0.75 g) haigoni. Ichokwadi ndechokuti munhu akazara anotungamirira mararamiro ehupenyu, uye pasina kufamba, mishonga zvishoma nezvishoma atrophy. Iwe unogara zvakawanda here? Nokuda kwekurasikirwa nekurema, iwe unofanira kuwedzera musimba mashoma zvishomanana. Izvi hazvirevi kuti iwe unofanirwa kusvetuka semuumbi wemiti! Mushure mekusakwanisa kuita, kufamba kwakakwana nguva dzose, mvura inonzi aerobics kana imwe rudzi rwekuvhimisa pamwe nemuwandu wepamusoro weprotini muzvokudya - uye mishonga ichakurumidza kuumba. Pamatambudziko avo, metabolism ichakurumidza kuwedzera, uye muviri unowedzera kuoma uye kuwedzera. Mukuwedzera, misimba yakasimba inoderedza kuonekwa kwe cellulite.
Ngozi uye Zviitiko
Kushayikwa kweprotheni hakusi kungova nehutachiona hwehutachiona, asiwo nehutano hwekudya, kuora mwoyo, kuora simba kwehutachiona. Maererano neInstitute of Nutrition ye RAMS, kana munhu achingodya 0,6 g yeprotheni pa kg yehutemi hwemazuva nezuva, njodzi yezvirwere ndeye 50%, uye kana yakagadzirirwa 0.45-0.55 g, 84-98%. Usadye mapuroteni chete. Kuwandisa kwavo kunogona kukanganisa utano hwakakomba, nokuti mapuroteni anorema zvokudya. Kuti ubvise mapuroteni emiti kubva mumuviri, unofanira kushandira itsvo. Kana vakareba vachimanikidzirwa kushanda pakagadziriswa, hosha kukanganisa kungawedzera. Mukuwedzera, mapuroteni anowanikwa muzvokudya zvisina kuparadzana. Avo vanodya nyama zhinji, "vakarongerwa" uye nokuda kwemafuta. Uye pano uye kumatambudziko nemudumbu nemwoyo pedyo. Kuti uverenge mazamu euprotheni ari nyore: kana iwe uine mashekeri makumi manomwe - udye magiramu 70 emaprotheni pazuva, 80 kg - 80 gramu eprotheni. Mukuwedzera, mapuroteni anofanirwa kunge achifanira kubhadharwa nekawandu yemakhahydrates, zvisinei kuti mapuroteni haazogoni kudya. Uye ramba uchifunga kuti chidimbu chekudya hachisi chepuroteni yakachena, iyo yekupedzisira inobva 18 kusvika 23%.
Matanho ekubudirira
Zviratidzo zvepurotini mudumbu uye mumatumbo zvinoparadzaniswa zvakasiyana "zvidhinha" - 20 amino acids. Dzimwe dzadzo dzinotsiviwa: mhuka inogonawo "kuvabatanidza" kubva kune vamwe. Asi pane zvipfumbamwe zvinokosha - zvinofanira kuwanikwa kubva kunze. Kune munhu mukuru, ihetidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan uye valine. Kuti uve nemuviri wakagwinya nemasumbu, hazvina kukosha kwete huwandu chete, asiwo huwandu hweamino acids. Saka, mazuva ano vanhu vanowanzosangana nekushaiwa kwemashoko matatu anokosha amino acid: tryptophan, lysine uye methionine - zvikurukuru yekupedzisira. Nokudaro, vashandi vezvokudya vanoongorora kuenzaniswa kwemiti yakashandisa uchishandisa methionine / tryptophan ratio. Iyo yakakwirira iyo chiyero, iyo inowedzera kuenzanisa. Nechirevo ichi, mapuroteni ndiye mutungamiri pakati peprotheni michina, inoteverwa nekottage cheese, nyama, mazai uye cheese.
Kudya kunoshandiswa!
Mukuona kwezvinhu zvose zveRussia uye zvekune dzimwe nyika, inenge hafu yeproteine yose muzvokudya inofanira kunge iri puroteni yemhuka. Chero chero vatsigiri vezvokudya zvezvirimwa, biologically munhu wacho anonyatsokodzera omnivorousness. Puroteni yemhuka inobatwa nemuviri inenge isina kuparadza - ne 93-96%. Asi puroteni yemiti yemichero, somuenzaniso kubva kune zviyo, inoshandiswa yakaipa zvikuru - chete ne 62-80%, kubva mushwa inotorwa uye zvishoma - 20-40%. Uye neavo anokosha amino acids pano yakaoma. Mukuwedzera, zvinoratidzika zvakapfuma mumapurotini, mazvigadzirwa zvemagetsi ane panguva imwechete uye zvinhu - inhibitor yeproteasesases. Kamwe kamwe mudumbu, vanovhara basa reavo enzyme (proteinases), iyo inokonzerwa nekudya uye kufanana kweprotini. Nokudaro, mapea nemabhandi haatonywi zvakanaka, uye zvimwe zvinokonzera kubhururuka. Asi muzviyo, michero nemiriwo kune iyo yakaoma kwazvo makhahydrates, ayo anodikanwawo neproteine digestion! Saka zvinoshanduka kuti chikafu chakanaka chemisumbu ndeyekubatanidzwa kwemhuka nemaproteti emaprota. Nenzira, marudzi ose emarudzi akazvinzwisisa kare kare, zvakakwana kuyeuka chero chidimbu chechidimbu: chikafu cheRussia chinodya nyama, sushi yeJapan kana chiGerman chigorosi nemaperesi.
Asi zvakadini nezvikori?
Saka, nheyo huru yekudya kwemasumbu ndeyekusiyana kwezvokudya. Mafuta chete anogurwa (uye zvino unofanira kusiya masendimita 20-40 pazuva) uye masapire muchimiro cheshuga, sweets. Zvakanaka, zvikamu hazvifaniri kunge zvakakura. Nutritionist vanokurudzira kuti vasaderedza huwandu hwekodori yezvokudya ndeyekunyanyisa, uye uidye yose kusvika 200-300 kcal pazuva. Izvi zvichapa kurasikirwa kwakasimba kunosvika ku 0.5 kg yemafuta pavhiki nekuchengetedza misi mizhinji. Hongu, inoratidzika isinganyanyi, asi pamamita masentimita kurasikirwa kwakadaro kucharatidzwa zvakanyanya zvakasimba, pane zviyero! Iwe unogona kurasikirwa 2 kg chete pamutengo wemafuta, asi panguva imwechete chiuno chichaderera ne 3-4 cm.Vanhu vazhinji vanobvunza kuti ungagadzirisa sei koriori zvinyorwa mumazuva iwayo apo uri kutora muviri. Pazuva rino, chiyero chenyu chinogona kuwedzerwa ne100-200 kcal nekuda kweproteine uye yakaoma makhahydrates. Zvakanaka, zvigadzirwa zvezviyo zvakakodzera izvi: zviyo, muesli, chingwa chezviyo, - kuwedzerwa nemukaka kana yoghurt.
Nguva uye sei?
Zvichida chinhu chekupedzisira chinoramba chisina kujeka ndechipi kunyatsodya kudya mapuroteni? Nzira yakanakisisa yekugovera iyo yezvokudya zvose yakafanana. Mune imwe yakagara, muviri unokwanisa kugadzira zvishoma kudarika 30 gramu eprotini. Kana iwe ukakurumidza kudya chiduku chikuru che nyama, malas, mapuroteni mazhinji achaenda kune rectum. Kwekudya kwemasikati, iva nechokwadi chokuti unoshandisa mafuta ane mapuroteni asina kuchena (huku isina ganda, hove, veal) nemiriwo: izvi zvichabatsira kuti urege kunzwa uchinzwa nzara kwemazuva mazhinji, sezvo puroteni inogadzirwa kwemaawa 4-6. Zvisinei, iyo iyo pfuma yemapurotini inoita kuti nyama nehove zvipfeke zvisingadi kuti chidya chisati chadzidziswa. Zvitongere iwe pachako: mudumbu maawa masere mana ichave yakabatikana kugadzira zvokudya - isati yadzidzira? Asi mushure memakirasi kudya kwakadaro kwakakodzera chaizvo. Asi kana mishonga yacho isisina simba, edza kushandisa mapuroteni nyore nyore kwema 30-60 maminitsi musati mapoka. Kuti uite izvi, chikwapu yogurt nebhanana mu-blend-re, kana kunwa puroteni inogunzva (inogona kushandiswa zvakare kana iwe uine nzara mushure mokudzidziswa). Asi kunotora cocktail inowanzopedza kudya kwemanheru kana kudya kwemanheru hazvidiwi: nokukurumidza kuchava nekunzwa nzara, zvichiita kuti udye chimwe chinhu.