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Kudya kwemadzimai panguva yekuzvitakura kwakakosha, kunyanya kudyiwa kwezvakakosha zvinovaka muviri kunge mapuroteni. Ichi chikafu chakakosha chinhu chakakosha mukupona kwemwana nekukura uye kukura.
Mufananidzo wechikafu wakagadzirwa nesenivpetro Kushomeka kweprotein panguva yekuzvitakura kunogona kukonzera kupererwa nemimba, kuderedzwa kwekuzvarwa mushure mekuberekwa uye intrauterine kukura kurambidzwa. Zvakare, kudya kweprotein kwakakwira kunogona kukonzera ammonia chepfu uye kufa kweembryonic. Naizvozvo, huwandu hwakaringana hweprotein hunoratidzwa nenyanzvi dzehutano hwepamuviri hwakanaka. [1]
Zvinoenderana neongororo, chiyero chinodiwa cheprotein pamatanho ese epamuviri ndi0,88 uye 1.1 g / kg / d. [piri]
Muchinyorwa chino, isu takanyora pasi zvimwe zvezvikafu zvine mapuroteni-akapfuma izvo vakadzi vane nhumbu vanofanirwa kusanganisira mukudya kwavo vasingatadze. Tarisa.
1. Salmoni
Zvokudya zvegungwa zvakaita salmoni zvine mapuroteni uye zvakachengeteka kudyiwa chero bedzi zvichibikwa zvine hungwaru. Ichi chikafu chegungwa chine moyo-hutano uye zvakare chakatakurwa ne omega-3 fatty acids, inova imwe yakakosha mimba noutano. Sekureva kwechidzidzo, avhareji yezvokudya zvegungwa zvinodyiwa zvakapoteredza 29 g / zuva zvinogona kudzora njodzi yediki kune zera rekubata muvacheche. [3] Naizvozvo, icho chinofanirwa-kuve nechikafu mukuzvitakura kwekudya.
Mapuroteni musalmoni: 20.5 g (100 g)
2. Chipfuva Chehuku
Nyama yakasendama senge zamu rehuku ine mapuroteni akawanda achienzaniswa nekucheka kwenyama. Ivo vanozadzisa kutenderedza chetatu chezuva nezuva mapuroteni anodikanwa. Kuwedzera nyama yakaonda pakudya kunoratidzirwa panguva yepamuviri kutsigira kukura kwemwana uye kukura.
Mapuroteni muzamu rehuku: 19.64 g (100 g)
3. Mukaka
Mazhinji ehutano hunobatsira hwemukaka hwakabatana nemapuroteni awo. Chidzidzo chinoti iyo antihypertensive, anticarcinogenic uye immunomodulation zvimiro zvemukaka zvinokonzerwa nemapuroteni emukaka. Zvakare, kunwa mukaka panguva yekuzvitakura kunobatsira mukukura kwakanaka kwemapfupa nemeno emwana. [4]
Mapuroteni mumukaka: 3.28 g (100 g)
4. Beans Yeitsvo
Mbesa dzakadai seitsvo bhinzi ndiwo manyuko eprotein. Ivo vanogadzirira hutano hwakanaka uye hunonaka nhumbu yekudyira sezvo ivo vachigona kuwedzerwa kune chero makari, masaladi kana masobho. Chidzidzo chakaratidza kuti kudya kwemadzimai kunwiwa kwehosi yeitsvo kunogona kudzikisa njodzi yekuzvarwa kwehuremu uye diki kune zera rekubata muvacheche. [5]
Mapuroteni mumabhinzi etsvo: 22.53 g (100 g)
5. Mazai
Mazai ane huwandu hwakawanda hweprotein yemhando yepamusoro pamwe nezvimwe micronutrients senge choline, calcium, magnesium, folate uye mavitamini. Chidzidzo chinotaura kuti mapuroteni ezai ane antioxidants pfuma inodzivirira njodzi yekuzvarwa nekuremara uye kubatsira mukukura kwepasita. Mazai anobatsirawo kutarisira cholesterol mazinga uye kudzivirira kuwedzera huremu panguva yepamuviri. [6]
Mapuroteni mumazai: 12.4 g (100 g)
6. Walnuts
Yenguva refu -kukura kweurourodevelopmental kuvandudza kuvana kunoenderana neyaamai yekudyiwa nzungu. Nutsu senge walnuts akazadzwa nemapuroteni uye zvimwe zvakakosha micronutrients senge magnesium, vitamini E, fiber, calcium uye iron. Chidzidzo chakaratidza kuti kunwa kwemaamai kwema walnuts panguva yekuzvitakura kunobatsira kuvandudza kudzidza nekurangarira muvacheche. [7]
Mapuroteni mumapurnuts: 15. 23 g (100 g)
7. Soyabhinzi
Soybeans dzakazara ne soy mapuroteni uye mashandisiro ayo anokurudzirwa kune vakadzi vanotarisira, kunyanya avo vari varimi. Ivo vakaderera mucholesterol uye mafuta akazara ayo anobatsira mukutarisira uremu panguva yekuzvitakura. Soybeans dzinoonekwa seye chete chikafu chemidziyo sezvo chiine ese masere marudzi amino acids. [8]
Mapuroteni mumasoya: 12. 95 g (100 g)
8. Yoghurt yechiGiriki
Pamusoro pe prebiotic, yoghurt yechiGreek yakazara zvakare nemapuroteni uye akawanda bioactive macomputer uye zvakakosha mishonga. Aya makomputa akakosha anogona kubatsira mukukudziridzika kwepfupa kweanokura fetus uye kudzivirira njodzi yesikarudzi yeshuga uye nezvirwere zvemwoyo zvinoenderana. [9]
Mapuroteni muchigreek yoghurt: 8.67 g (100 g)
9. Chickpeas
Kune vegan kana amai vezvinomera vemberi, chickpeas kana garbanzo bhinzi inogona kuve yakanyanya kudyara-yakavakirwa mapuroteni sosi. Ivo vanopa zvezuva nezuva mapuroteni zvinodiwa, yakakwira simba uye zvakare kugadzira kune yakanakisa tudyo. Kunyangwe mapuroteni ari mavari ari mashoma pakushanda achienzaniswa nemapuroteni emhuka, kudya kwavo kwakanyanya kunogona kuzadza mukaha. [10]
Mapuroteni mu chickpeas: 20.47 g (100 g)
10. Soymilk
Soymilk ndechimwe chigadzirwa che soy chakapfuma mumapuroteni e soya. Kwete chete kune hutano hwaamai, asi kunwiwa kwehuswa zvinokurudzirwawo kune vacheche vanozvarwa vasina lactose kusawirirana. Soymilk inobatsira kudzikisa njodzi yekukura kwematambudziko muvacheche uye inovandudza kutenderera kwemucheche [gumi neimwe]
Mapuroteni mune soymilk: 2.92 g (100 g)
11. Nhanga Mbeu
Harisi iro chete manhanga, asi zvinoenderana neongororo, zvikamu zvakasiyana zvemanhanga zvakaita semhodzi mhodzi zvakare zviwanikwa zvine hunyanzvi hweprotein pamwe nezvimwe zvinovaka muviri zvakaita semafuta acids uye vhitamini C. Kunyangwe yakati wandei mbeu yemanhanga inogona kukupa iwe mapuroteni anodiwa izvo zvinogona kubatsira mukukura kwe fetal kukura.
Mapuroteni mumbeu dzemanhanga: 19. 4 g (100 g)
12. Maarumondi
Kuwedzera kweropa panguva yetatu trimester inogona kuve njodzi panjodzi yekusimudzira hosha yemoyo mumashure mehupenyu. Maarumondi akapfuma mumapuroteni anogona kubatsira kuvandudza lipid chimiro uye kudzivirira njodzi yemamwe matambudziko epamuviri. [12]
Mapuroteni mumaarumondi: 19. 35 g (100 g)
