- pamusoro pezvipo zveprotheni kuvanhu;
- chii chichaitika kana iwe usingabviri mapuroteni zvokudya kubva kune zvekudya kana, zvakare, kuwandisa kudya kweprotein;
- nzira yekuverenga puroteni chiyero nechiyero;
- Ndezvipi zvinowanikwa muproteinini (tafura);
- zvisingagadziriswi zvigadzirwa zveproteine kudya;
- imwe yenzira yekutengesa.
Kupfuura puroteni inobatsira here?
Mapuroteni ndiro chivako chikuru chekuvaka mumuviri. Izvi zviduku-zvidhori-molecules zvinobatanidzwa pakuvakwa kwemasero neDNA, zvinoita kuti kugadzirwa kwemakemikari, zvive nechokuita nekusimba kweganda (collagen), kuparadza zvinokonzera uye mabhakitiriya, kutumira okisijeni (hemoglobin) kuburikidza nomuviri, uye kuputsika mune amino acid anokosha. Uye iyi inongova shoma shomanana yezvinoitwa neprotheni kumunhu.
Kune vatambi, mapurotini anobatsira mukuvaka mishonga yemasumbu, kurasikirwa kunopa hutano hwakareba hwekudya, izvo zvinopedza simba rakawanda. Pamusoro pekufananidzwa kwekudya kwekuku, muviri unotora 10-12% emasimba, pa keke chete 5%.
Ndeipi inopisa isiri-normalized kudya kweproteiniti kumunhu?
Izvo zvose kuperevedza kwenguva refu uye kuwandisa kwemapuroteni mumuviri kunokanganisa hutano hwevanhu.
Kupera:
- Kurasikirwa kweganda elasticity (cellulite, kutambanudza mararamiro, kusununguka);
- Kuderedza musimba kukura, atrophy (kusagadzikana kwakasimba mumaproteni kuchaita kuti mushushi shrinkage, muenzaniso unotyisa ndeye anorexic mishonga);
- Kurasikirwa kwembambo, kurasikirwa kwevhudzi;
- Kuora kwevascular tone, valvular uye muscular apparatus yemwoyo.
Kuwedzerwa:
- Kupindwa muropa (chepfu) chechiropa netsvo nezvibereko zveprotini kuputsika;
- Zvinetso nemudumbu;
- Kuwedzera kwechiropa (mafuta hepatosis);
- Zvinetso zvemwoyo.
Neprotini zviri nani kuti usaseke: usatsire kana kuwedzera chiyero chezuva nezuva iwe pachako.
Nzira yekuverenga sei zuva rega rega reproteine rinorema?
Kuverenga mapuroteni ezuva nezuva zvakajeka.
Nokuda kwemararamiro ehupenyu - 1 g yeprotheni pa 1 kg yehutatu;
Pamusana pekuita mabasa - 1.5 g yeprotini pa kg yehukuru;
Nokuda kwoupenyu hunoshingaira uye uchida kuwedzera uremu - 2-2.5 gramu yeprotini pa 1 kg yehuremu.
Asi panguva imwe chete, mapuroteni mazvigadzirwa haafaniri kutora zvinopfuura 15-20% zvezvisikwa zvezuva nezuva.
Muna 1 g yeprotheni ine 4 kcal. Kuti uverenge mararamiki emaprotheni emiti, wedzera puroteni (gramu) ne4.
Nzira yekuverenga makamori kuti uremerwe uremu, verenga pano .
Rwendo rwePurotini Products
Vatungamiri venyama chaivo veprotheni yezvokudya ndeyekuku, veal uye nyama yehutu. Zvadaro kuuya kwezvokudya, hove uye huku mazai. Pasina ivo, kudya kwezuva nezuva kwezvokudya zvakagwinya hakugoni kufungidzirwa. Iwe haugoni kunwa mukaka, usadya cottage cheese, asi pane 150 gramu e nyama kana hove - vatengesi vezvinhu zvinodiwa amino acids - zvinongodiwa chete.
Zvokudya uye marimu zvinokonzerawo mapuroteni, asi ndeaya eprotein-carbohydrate foods. Zvinyorwa zve amino acids mavari zvinowanikwa zvishoma. Itai kuti mapuroteni emhuka uye yemichero awirirane muhutengo hwe 60/40%, zvino muviri unenge wakagadzikana nezvinhu zvakakosha zvikuru.
Nenzira, macaroni neprotein yepamusoro yakakwirira kupfuura 11 g pa100 g yakaenzana nemiriwo mapuroteni. Inzwa wakasununguka kutenga.
Ndezvipi zvekudya zviri puroteni yekudya manheru? Mishonga yemazi yakadzika-mafuta uye zvishoma zvezvibereko - iyo yakadya kudya kwemanheru.
Mapuroteni emichero ekurasikirwa nekurema, matafura
Kwemazuva masikati, idya zvokudya zvine mapuroteni akawanda ane 12-15 gramu, kuti udye 10 kusvika ku15 gramu yemapuroteni uye nekudyiwa kwemajiramu mashanu kusvika ku10 emapuroteni.
Kuti uone kuti kudya kwako kwakasiyana uye kunobatsira, tinopa urongwa hwe "100 mapuroteni ezvokudya zveDukan".
Mahwendefa anotevera anoratidza mapuroteni, mafuta uye ehydrohydrate yehuwandu, pamwe chete nekoriki yehuwandu hwemazana zana emakungwa uye nyama yemiti.
Iyi tafura ine mativi e-TOP-12 ane mapuroteni emiriwo.
| Zita remagetsi | Mapuroteni, g | Mafuta, g | Carbohydrates, g | Simba rinokosha pa100 g, kcal |
| Gorosi | 11th | 1.2 | 68.5 | 329 |
| Oatmeal | 12.3 | 6.1 | 60 | 342 |
| Rice | 7th | 1 | 74 | 333 |
| Buckwheat | 12.6 | 3.3 | 57.1 | 308 |
| White nyemba | 7.0 | 0.50 | 16.90 | 102 |
| Lentils | 24 | 1.5 | 46 | 295 |
| Walnuts | 16.2 | 61 | 11.1 | 656 |
| Peanuts | 26.3 | 45 | 45 | 690 |
| Rye | 10.7 | 2 | 56 | 276 |
| Chibage | 8.3 | 1.2 | 7.5 | 74 |
| Peas | 23 | 1.6 | 58 | 648 |
| Soybean | 35 | 17.3 | 26.5 | 402 |
Menyu yezuva rekudya zvine utano
Mangwanani:
- oatmeal pamukaka + 1/3 bhanana - 150 gramu;
- cottage cheese 1% + mazambiringa + 1 tsp. fiber - 150 gramu;
- apple-oatmeal pancakes neuchi - 3-4 pcs.
Snack: michero kana yemiriwo saladhi
Kudya: (zvikamu zve 100 gramu)
- buckwheat + chicken drumstick for a couple + sauerkraut;
- pearl / rice soup pazasi-mafuta muto + mbiriso kubva kune chingwa chine mutsvuku;
- mishonga yemiti isina mbatatisi + chicken fillet mu garlic sauce (150-200 g) + slice yechingwa chine mutsvuku.
Snack : michero kana yemiriwo saladhi
Kudya: (kushandiswa kwema gramu 100)
- hove dzakasvibirira kune vakaroorana, vakafukidzwa nemiriwo;
- yemiti casserole kudya;
- cottage cheese nekisiki yakasviba 15% uye yakaomeswa apricots.