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Inonyanya kuzivikanwa se 'maburi ekuvaka emuviri', mapuroteni ndeimwe yezvakakosha zvakakosha izvo zvinodiwa kuti vanhu vachengetedze hutano hwakakwana. Mapuroteni anonyanya kuve nemaamino acids ayo anobatsira mukukura kwemasero uye kugadzirisa [1] .
Nutritionist Karthika anonongedza, 'Makumi maviri amino acid anosungirirwa pamwechete kuti vagadzire puroteni inokwana gumi nerimwe inogadzirwa nemuviri wedu uye mamwe mapfumbamwe anoda kuwanikwa kubva muchikafu nekudaro anoonekwa seakakosha amino acids. Kana vanhu vachitaura nezve protein, ivo vanowanzo shandisa izwi rinodaidzwa kuti 'yakazara mapuroteni'. Chikafu chinonzi chi protein chakazara kana icho chiine zvese zvipfumbamwe zvakakosha maamino acids . '
Mapuroteni anotora nguva yakareba kuti agaywe mumuviri mukuenzanisa nezvimwe zvekudya, nokudaro zvichipa kunzwa kwekuzara uye mukudzoka uchibatsira mukudzikira uremu.
Pane fungidziro yekuti mhuka chete dzinogona kupa mapuroteni anodiwa nevanhu [piri] [3] . Kupesana neizvi, zvinomera-zvinobva muzvirimwa, zvinodyiwa mumubatanidzwa wakakodzera uye kuwanda, zvinogona zvakare kupa mapuroteni mazhinji senge mhuka [4] . Aya maviri mapuroteni marudzi anogayaniswa zvakasiyana mumuviri wedu. Zviri nyore kuwana zuva rega rega reprotein kubva kune vezvinowanikwa masosi chero bedzi iwe ukasarudza iyo chaiyo mhando yezvinomera kana vegan sosi [5] .
Mune ino chinyorwa, isu tinokuunzira iwe mamwe akanakisa uye ari nyore manyuko masosi emapuroteni-akavakirwa mapuroteni, ayo ane vegan-anofarira zvakare. Ngatitarisei.
1. Seitan
Seitan chirimwa chikafu (chakagadzirwa kubva kune hydrated gluten mugorosi) iyo inogona kushandiswa seinotsiva zvigadzirwa zvisiri-zvezvirimwa uye izere nemapuroteni [6] . Inopa zvinopfuura makumi maviri nezvishanu kubva muzana zveprotein mune imwechete inoshumira uye yakanaka sosi yemiti protein yekuvaka mhasuru [7] .
Mapuroteni pa100 g = 75 g (inogona kusiyana zvichienderana nemugadziri).
2. Soyabhinzi
Mbesa soya ndeimwe yezvakanakisa uye zvine hutano sosi yemiti-yakavakirwa mapuroteni [8] . Nepo ma soya achiwanzo kuve akaderera muamino acid methionine, ivo vachiri kutorwa seprotein yakakwana. Izvi zvinokonzerwa nechikonzero ichi, zvigadzirwa zvinoverengeka zvinogadzirwa nesoyabhinzi, senge tofu, mukaka we soy, edamame nezvimwe. [9] .
Mapuroteni pa100 g = 36 g.
3. Hemp Mbeu
Mbeu diki idzi dzakazara mumapuroteni uye zvakare dzine mafuta ane hutano pamwe nemaminerari, izvo zvinovaka muviri kubva mukati [10] . Iyo vhitamini E yezviri mune izvi zvine simba mbeu inowedzerawo kupenya kwakanaka kune kujeka [gumi neimwe] . Mbeu yeHemp inoshandiswa muzvikafu zvakasiyana zvezvirimwa senge mapuroteni mabhawa, smoothies uye zvinhu zvakabikwa.
Mapuroteni pa100 g = 31.56 g.
4. Nzungu
Nzungu ndeimwe yezvakanakisa sosi yemapuroteni-anodyarwa [12] . Hutano uye hwakakwira mumavhitamini akasiyana siyana, zvicherwa, uye zvinomera zvezvirimwa, nzungu dzinogona kudyiwa dzakasviba (mushure mekunyorova mumvura), dzakakangwa kana kukangwa.
Mapuroteni pa100 g = 26 g.
5. Hwamanda yenzungu
Mapuni maviri epeanut butter pazuva anopa anenge 8 g epuroteni [13] . Chinzvimbo chakakwira cheprotein, nzungu ruomba inogona kuwedzerwa kune mapuroteni anozungunusa kana smoothies kune avo vasingakwanise kuidya sezvairi. Zvisinei, chenjera kudya zvakawandisa nzungu ruomba, sezvo iri zvakare rakanyanya calorie dense uye nekudaro inogona kuwedzera chiuno chako kana ikadyiwa muhuwandu hwakawanda [14] .
Mapuroteni pa100 g = 25 g.
6. Muarumondi
Haisi chete iyo yakakwira fiber chikafu, asi zvakare yakanaka yakanaka-mapuroteni-akapfuma chikafu chevanodya nyama [gumi neshanu] . Ichi chikafu chine hutano chakanakira kudya mushure mekunyikwa mumvura. Maamondi anewo akawanda mafuta ane hutano, magnesium uye vhitamini E, izvo zvinogona kubatsira kusimudzira hutano hwako [16] .
Mapuroteni pa100 g = 21.15 g.
7. Mbeu yezuva
Idzi mbeu dzinonaka uye dzine hutano yakanaka sosi yeprotein, iyo inogona kubatsira kuvandudza hutano hwako hwese. Mbeu dzeSonflower zvakare dzakapfuma muinoleic acid, mafuta epolyunsaturated uye vhitamini E [17] . Unogona kuidya iri mbishi kana kuisanganisa mumukombe wemvura, uisiye kwemaminetsi gumi nemashanu uye uinwire iwo mabhenefiti.
Mapuroteni pa100 g = 21 g.
8. Paneer
Kazhinji ichienzaniswa ne tofu, ichi chigadzirwa chemukaka chinhu chakanaka sosi yeprotein. Paneer inoshanda pakuchengeta tsandanyama dzako dzakasimba uye zvakare inobatsira kuchengetedza yako metabolism metabolism yakakwira [18] . Kudya paneer kaviri muvhiki kwakanakira iwe. Ita shuwa kuti iwe unoridya muhuwandu hushoma sezvo paneer ine yakazara yakazara mafuta zvemukati [19] .
Mapuroteni pa100 g = 19.1 g.
9. Chickpeas
Chickpeas, inozivikanwawo seChanna, chimwe chikafu chemuriwo chakazara mupuroteni [makumi maviri] . Izvo zvinouyawo neakakwira fiber uye yakaderera-koriori zvemukati, iri nhau yakanaka kune vese imi vanhu vanoziva hutano kunze uko. Ive iri inozivikanwa 'Channa Batura' (pamwe kubvisa batura) kana chikafu cheMediterranean, 'Hummus', nhokwe dzinokodzera kuve chikamu chekudya kwako kwezuva nezuva. [makumi maviri nerimwe] .
Mapuroteni pa100 g = 19 g.
10. Chia Mbeu
Mbeu dzeChia ipisheni yakanaka yeprotein uye ine zvese zvipfumbamwe zvakakosha amino acids uye nekudaro inoonekwa seyakazara protein [22] . Uyezve, iyo fiber uye mafuta zvemukati membeu idzi zvinoita kuti zvive zvakakwana kukuchengeta iwe uzere kwenguva yakareba, kunyangwe iwe ukangodya chipunu chakasanganiswa nechikafu chako chemangwanani kana yako yemazuva ese smoothie [2. 3] .
Tarira : Mbeu dzeChia dzakasarudzika mune zvakasikwa. Ndokunge, vanonwisa mvura uye vanova makuru egelatinous globules. Saka ita shuwa kuti haupedze kuoma uye kuishambidza nemvura sezvo ichizogadzira bharoki mudumbu rako, izvo zvinoda endoscopic kupindira kuti ubviswe.
Mapuroteni pa100 g = 17 g.
11. Mupunga Wemusango
Sadza remusango rinobatsira kusimudzira immune yedu uye zvakare inobatsira mukugaya. Sadza remusango rinosimbisawo pfupa nekuda kwehuwandu hwerunako rwemaminerari arimo [24] . Iyo yakanaka sosi yeprotein, yemusango mupunga haibviswe kubva payo bran, ichiwedzera iyo fiber zvemukati [25] .
Mapuroteni pa100 g = 15 g.
12. Amaranth
Iyo zvakare inonzi rajgira munzvimbo zhinji dzeIndia, amaranth ndechimwe chekare kwazvo chikafu tsanga paPasi. Kunze kwekungove isina gluten zvachose, tsanga iyi yakazadza mapuroteni, kusanganisira akakosha amino acid lysine, ayo anowanzo shayikwa kubva kuzviyo zvakawanda [26] [27] . Mimwe yeakakosha zvinovaka muviri mu amaranth calcium ne iron [28] .
Mapuroteni pa100 g = 13.56 g.
13. Buckwheat
Iyo zvakare inonzi kuttu ka atta muchiHindi, buckwheat idyo isina guten-isina chikafu chinogadzirwa neprotein, fiber uye magnesium [29] . Kudya buckwheat kunogona kubatsira kusimudzira hutano hwemwoyo uye kudzora mashuga eropa [30] .
Mapuroteni pa100 g = 13.25 g.
14. Bhinzi Dema
Nyemba nhema dzinogona kushandiswa mumakosi akasiyana ezvirimwa kuti chikafu chako chiine mapuroteni-akapfuma. Pamwe nemapuroteni, bhinzi dema zvakare ine antioxidants iyo yakakosha mukugadzirisa hutano hwako [31] [32] . Wedzera iyo mumasaradhi ako kana kugadzira bhinzi burrito, chero nzira, yako mapuroteni anodikanwa ezuva anotarisirwa.
Mapuroteni pa100 g = 13 g.
15. Cottage Cheese
Chinhu chakanakisa sosi yeprotein, kottage chizi inobatsira kune hutano hwako. Iyo yakaderera mumacalorie uye yakazara nezvakawanda zvinovaka muviri senge B mavitamini, calcium, phosphorus uye selenium [33] .
Mapuroteni pa100 g = 11 g.
16. Edamame
Edamame isoyabhinzi dzinokohwa nekukurumidza uye ipfuma kwazvo sosi yeprotein [3. 4] [35] . Bhinzi diki idzi dzinowanzo bikwa kana kupiswa muhari. Kana dzangobikwa dzinochengetwa uye dzinoshumirwa pamwe chete nedzimwe huru yekudzidzira ndiro.
Mapuroteni pa100 g = 11 g.
17. Nhema Eyed Peas
Mazai madema ane maziso ane kuburitsa gumi magiramu eprotein pa & frac14 mukombe uye anobatsira kukuzadza iwe ipapo ipapo. Izvi zvakare zvine folate, thiamine uye faibha izvo zvinodikanwa kune hutano kugaya maitiro [36] .
Mapuroteni pa100 g = 11 g.
18. Yoghurt yechiGiriki
ChiGreek Yoghurt imwe yakanaka sosi yeprotein. Yakazara mapuroteni uye yakatakurwa nezvakasiyana zvinovaka muviri, yoghurt yechiGreek inogona kukubatsira kuti unzwe kuzere kwenguva yakareba [37] . Kuishandisa pane yakajairwa asi huwandu hunodzorwa kunogona kubatsira kupa huwandu hunodiwa hweprotein.
Mapuroteni pa100 g = 10 g.
19. Runyemba
Imwe yedzakanakisa sosi yeprotein yevanodya nyama, imwe kapu yemuto weleya ine mapuroteni akawanda semazai matatu akabikwa [38] . Nekuda kwekusiyana-siyana, nyemba dzinogona kuwedzerwa mumidziyo kubva pamasaladhi kusvika kumasobho kusvika kuma curries. Zvakare sosi yemakabohydrate ane hutano, nyemba dzine huwandu hwakawanda hweantioxidants uye zvimwe zvinomera zvinomera zvinobatsira pahutano hwako hwese [39] .
Mapuroteni pa100 g = 9 g.
20. Lima Bhinzi
Izvi zvine mapuroteni mazhinji, uye mukombe mumwe unonunura 10 g yemhasuru-yekuvaka macronutrient. Lima bhinzi zvakare ine yekuzadza fiber uye potasium ayo akakosha kune hutano hwemwoyo [40] .
Mapuroteni pa100 g = 8 g.
21. Tofu
Tofu, inozivikanwawo se'Bean curd '(sezvo inogadzirwa nesoybean) inopa anosvika gumi nemashanu kusvika makumi maviri magiramu eprotein pahafu yekapu. Akapfuma mune polyunsaturated fatty acids, kusanganisira omega-3 mafuta, tofu chikafu chine moyo-chinofanira kuve chinowanikwa mukudya kwako kwemazuva ese [41] [42] .
Mapuroteni pa100 g = 8 g.
22. Green Peas
Mazai eGreen mapuroteni-akazara mavegi anogona kukubatsira kuzadzisa zvinangwa zvako zveprotein yezuva. Pamwe nemapuroteni, pizi dzakasvibirira zvakare dzakapfuma muleucine (alpha-amino acid) uye mamwe maamino acids akakosha mukugadzirisa muviri. [43] [44] .
Mapuroteni pa100 g = 5 g.
23. Quinoa
Kusiyana nedzimwe tsanga, quinoa yakasarudzika munzira yayo, sezvo ichiuya neanosvika mazana masere magiramu eprotein pamukombe. Inopa ese mapfumbamwe akakosha amino acids ayo anosungirwa kukura uye kugadzirisa kwemuviri uye nekudaro inoonekwa zvakare seyakazara protein [China. Shanu] [46] .
Uyezve, quinoa ine L-arginine, inova yakakosha amino asidhi inosimudzira kukura kwemhasuru pamusoro pekugadzirwa kwemafuta, uye saka yakakwana pakusimudzira metabolism. Iyo bhonasi poindi ndeyekuti, inogona kutorwa sezviyo pakudya kwemangwanani kana inogona kusanganiswa nemavheji kuita saladi inonaka uye ine hutano.
Mapuroteni pa100 g = 4.4 g.
24. Kale
Iyi yakasvibira yemashizha miriwo yakakwana kune avo vari pane yekurema uremu chikafu [47] . Izvo mapuroteni zvirimo mukare zvinozivikanwa kuve akakwirira kupfuura ayo anowanikwa musipinachi uye masardard magidhi [48] . Iyo zvakare yakanaka sosi yecalcium uye nekudaro ipuroteni yakasimwa chirimwa iyo varimi vanofanirwa kusarudza.
Mapuroteni pa100 g = 4.3 g.
25. Brussels Inomera
Bhurusi reBrussels, rudzi rweiyo cruciferous miriwo, ndiyo yakanaka kwazvo sosi yeprotein pakati pekutsvairwa kwemiriwo miriwo. [49] . Iine kuravira kwakada kufanana neiya yekabichi, nhungirwa yeBrussels inogona kunzi sehutano hwakazara [makumi mashanu] .
Mapuroteni pa100 g = 3.4 g.
26. Ndiri Mukaka
Yakakwana kune chikafu chevegan, mukaka we soy wakazara mupuroteni uye unopa kune chezuva nezuva chinodiwa cheprotein [51] . Mukaka weSoy unopawo huwandu hwakawanda hwe potassium iyo inobatsira kune hutano hwako hwese [52] .
Mapuroteni pa100 g = 3.3 g.
27. Chibage
Chigadzirwa chine mutsindo cheprotein, chibage chinogona kuwedzerwa kuchikafu chako kuti unakirwe nezvakanakira protein. Nekudaro, izvo zvine mapuroteni anogona kusiyana zvichienderana nemhando dzakasiyana dzechibage [53] . Vaviridze, vagoge kana kuvasanganisa nazvo sechikamu chekudya kana kungoita sechikafu.
Mapuroteni pa100 g = 3.2 g (chibage cheAmerica).
28. Howa
Iyo inonaka uye ine hutano sosi yeprotein, iyi fungus siyana kuwedzera kukuru kune kwako kudya. Vanogona kunge vachishaya ruvara asi chikafu chacho hachisi chidiki zvishoma [54] . Imwe kapu yakakoshwa howa hunogona kukupa iwe unosvika 3.9 g weprotein.
Mapuroteni pa100 g = 3.1 g.
29. Sipinachi
Iyo yakanaka sosi yeprotein, sipinashi ine yakawanda huwandu hwesimbi, vhitamini A uye vhitamini K [55] . Kuwedzera sipinashi pakudya kwako kunobatsira mukuwedzera immune system yako, pamwe nekusimudzira hutano hutano mashandiro uye mapfupa ane hutano [56] .
Mapuroteni pa100 g = 2.9 g.
30. Broccoli
KuIndia, broccoli inogona kunge yanga isingawanzo kuve yekudya, asi ndeimwe yemiriwo ine mapuroteni akanaka uye iri kutora nzvimbo muIndia chikafu mazuva ano. Mukombe we broccoli une 2.5 magiramu e fiber uye protein imwe neimwe. Broccoli zvakare yakasarudzika sosi yekurwisa kenza phytonutrients uye vhitamini C [57] .
Mapuroteni pa100 g = 2.8 g.
31. Guava
Chimwe chezvakanakisa michero yemapuroteni, gwavha ine mapuroteni akawanda kupfuura chero mumwe muchero [58] . Chibereko chinopa kakapetwa kana zuva nezuva Vitamin C yako mukushumira kamwe chete [59] uye inogona kubatsira kuvandudza hutano hwako hwakawanda munzira dzinoverengeka.
Mapuroteni pa100 g = 2.6 g.
32. Oatmeal
Inowanzo shandiswa sechikamu chekudya chamangwanani, oatmeal ndeimwe sosi yeprotein iyo ine katatu protein iyo iripo mune mupunga wakasviba [60] . Inokurudzirwa zvakare kuti udye oatmeal usati wadzidzira kuti simba rako riwedzere uye riende.
Mapuroteni pa100 g = 2.4 g.
33. Prune
Kudya michero kunogona kubatsira kuzadza kushayikwa kwemapuroteni mumuviri wako nekuda kwehuwandu hwakawanda hwemuviri muchero [61] . Prunes zvakare inobatsira zvakaenzana kune rako pfupa hutano uye BP [62] .
Mapuroteni pa100 g = 2.2 g.
34. Asparagasi
Imwe yeakanakisa manyoro masosi epuroteni-yakavakirwa mapuroteni, asparagus ine moyo-hutano folate uye insulin yekutsigira maitiro ekugaya uye kuva nehutano hwakanaka [63] .
Mapuroteni pa100 g = 2.2 g.
35. Avocado
Chinhu chakadzikama uye chine hutano sosi yeprotein, avocados inogona kuwedzerwa kune zvako zvekudya zvine protein-yakawanda chikafu. Kunyangwe kupihwa kweavocado kuchipa isingasviki gramu rimwe remapurotini, kushandisa imwe yese kunogona kubatsira kune hutano hwako [64] .
Mapuroteni pa100 g = 2 g.
36. Mbatatisi
Hapana chimwe chikafu zvirokwazvo chine huwandu hwemapatata edu anodikanwa. Kubva pamashedhi kusvika pakubikwa, mbatatisi dzakazara nemapuroteni uye haina mafuta [65] .
Mapuroteni pa100 g = 2 g.
37. Chibereko
Akapfuma mumapuroteni, jackfruit ine huwandu hwakakura hwefetabha yekudya, vhitamini A, vhitamini C uye akawanda akasiyana antioxidants [66] .
Mapuroteni pa100 g = 1.72 g.
38. Mbatatisi
Mbatatisi dzakasiyana siyana, mbatatisi ine zvinovaka muviri zvakasiyana senge mvura, faibha, magnesium, uye vhitamini B6 inoita seyakasarudzika laxative [67] . Mbatatisi ine sporamin, mhando yemapuroteni akasarudzika anodarika makumi masere muzana muzana ehuwandu hweprotein yavo.
Mapuroteni pa100 g = 1.6 g.
39. Mulberry
Mulberries michero inotapira iyo inorumbidzwa zvakanyanya nekuda kweakasarudzika flavour uye inonakidza kuumbwa kwevakavaka muviri [68] . Mulberries anowanzo kudyiwa akaomeswa, akafanana namazambiringa akaomeswa uye ane yakanaka yezvinyorwa zveprotein, zvichienzaniswa nemamwe marudzi eberry [69] .
Mapuroteni pa100 g = 1.4 g.
40. Blackberry
Imwe yeakanakisa sosi yeprotein, mablackberries ane akakwira mazinga e antioxidants uye fiber [70] . Zvidzidzo zvakasimbisa kuti mablackberries ndechimwe chezvikafu zvine hutano uye akazara nezvakawanda zvinovaka muviri zvinobatsira pahutano hwako hwese [71] .
Mapuroteni pa100 g = 1.4 g.
41. Apurikoti
Imwe sosi yakakura yeprotein-based protein, maapricot kuwedzera kwakanaka kuchikafu chako [72] . Kunze kweprotein, apricots akapfuma zvakanyanya muvitamin A uye C inodzivirira muviri wako kukuvara kwakasununguka kwakanyanya [73] .
Mapuroteni pa100 g = 1.4 g.
42. Nectarine
Nectarines akarongedzwa nezvinovaka muviri uye antioxidants uye ndeimwe yezvakanaka manyuko epuroteni muzvibereko [74] . Huwandu hweprotein yemhando dzakasiyana siyana uye anoshandira saizi asi kwete nezvakawanda.
Mapuroteni pa100 g = 1.1 g.
43. Banana
Chitubu chakanaka cheprotein, mabhanana akanaka kune hutano hwako hwese [75] . Chinyoro chiri nyore cheuwandu hunodiwa hwechikafu ichi, mabhanana anobatsira kuchengetedza huremu hune hutano uye zvakare mukuvandudza kugaya kwako [76] .
Mapuroteni pa100 g = 1.1 g.
44. Kiwi
Yakapfuma muvitamin C, potasium, phytochemicals uye zvinovaka muviri zvinoverengeka, uyu muchero wakasvibira-une nyama ine protein yakanaka [77] .
Mapuroteni pa100 g = 1.1 g.
Tarira : Mazhinji michero nemiriwo zvinopa chero pakati pe 1-3 g protein ne100 g. Kunyangwe isiri iyo 'yakapfuma' sosi yeprotein, kusanganisira ivo muchikafu chako pamwe nezvimwe zvekudya zvine mapuroteni zvinogona kubatsira kupa huwandu hunodiwa hweprotein, muviri wako unoda.
Kudyara-kwakavakirwa Protein vs Animal Mapuroteni
Tisati tapinda mukuenzanisa mhando mbiri dzemapuroteni sosi, ngatitangei tizive kuti mapuroteni emhuka-akapi. Zvigadzirwa zvemhuka zvakaita senyama, mazai, uye hove zvimwe zvezvinhu zvakanakisa zvemapuroteni-ane mhuka [77] .
Zvigadzirwa zvemhuka mapuroteni akazara, ndiko kuti, ane ese maamino acids. Musiyano uripo pakati pemapuroteni emhuka nemiti arimo mune huwandu hweamino acids aripo mavari [78] . Nekudaro, zvigadzirwa zvakawanda zvezvirimwa zvinoshaya mune imwe kana chimwe chinodikanwa chakakosha amino acid, ichiita kuti isanyanya kushanda mukupa yakakwana protein protein.
Pane musiyano wemafungiro kana zvasvika kune mabhenefiti epuroteni-yemhuka uye mapuroteni-ane vanhu vanonongedza kuti maamino acids aripo mune zvinomera-zvakadzika zvishoma zvekuti maitiro acho anenge asingabatsire [79] .
Ndokunge, nepo zvese zviri zviviri mhando yezvinhu zveprotini zvichibatsira, mumwe anofanirwa kugara achisanganisa mhando dzakasiyana dzezvikafu zvinovaka muviri zvakakwana.
Pane Yekupedzisira Chiziviso ...
Vegetarian mapuroteni sosi anogona kuve makuru mamwe maitirwo kune mhuka mhuka kana akasarudzwa zvine hungwaru. Iyo reshiyo ingangoita zvishoma zvishoma ichienzaniswa nenyama asi ivo vakaenzana zvakaenzana. Nekudaro, kana zvasvika kune protein, chikafu chemuriwo chiri kuwedzera kubatsira nekuda kwenzira iyo inokanganisa muviri wedu kuburikidza neiyo phytonutrient yezvinyorwa mukuwedzera kune protein protein [80] . Usavimbe nehuku uye unyore nguva dzese, sanganisa chikafu chako nemimwe miriwo ine hutano.
Frequenlty Inobvunzwa Mibvunzo
Q. Vezvinomera vanowana sei mapuroteni akakwana?
TO. Kudya chikafu chakazara muprotein, senge izvo zvataurwa pamusoro zvinogona kubatsira kupa huwandu hunodiwa hweprotein mune yezvinomera kana vegan chikafu (dzivisa zvigadzirwa zvemukaka).
Q. Vezvinomera vangawana sei magiramu zana nemakumi mapuroteni pazuva?
TO. Kudya chikafu chakazara muprotein senge soya, nyemba, kottage chizi, mhodzi dzemanhika nezvimwe zvinogona kubatsira.
Mubvunzo.Ndinoda mapuroteni mangani pazuva?
TO. Iyo DRI (Dietary Reference Intake) ndeye 0.8 gramu eprotein pa kilogiramu yehuremu hwemuviri. Ndokunge, 56 g pazuva kune wepakati murume akagara uye 46 g pazuva kune wepakati mukadzi anogara.
Mubvunzo: Kushaya mapuroteni kunogona kukunetesa here?
TO . Ehe. Zvinogona kukonzera kushaya simba uye kuneta uye nekufamba kwenguva, kushomeka kweproteinini kunogona kukuita kuti urasike mhasuru, izvo zvinobva zvadambura simba rako, zvinoita kuti zvive zvakaoma kuchengetedza mwero, uye zvinononoka metabolism.
Q. Ndeipi Dal yakanaka sosi yeprotein?
TO. Moong kubva
Q. Mafuta mangani ari mu100g paneer?
TO. 25 g
Q. Chii chinoitika kana iwe ukasimudza masimbi asi usingadye zvakakwana mapuroteni?
TO. Kana iwe usingagone kudya mapuroteni akakwana, mukati mevhiki, zvinogona kukonzera kurasikirwa kwemhasuru.
Q. Chii chinoitika kana iwe ukadya zvakawandisa mapuroteni?
TO. Paunodya mafuta akawandisa, anowanzo chengetwa semafuta, nepo zvakasara zveamino acids zvaburitswa. Izvi zvinogona kutungamira mukuwedzera uremu nekufamba kwenguva, kunyanya kana iwe ukadya macalorie akawandisa paunenge uchiedza kuwedzera mapuroteni ako.
Kunyangwe pasina zvidzidzo zvikuru zvakabatanidza mapuroteni akakwirira kudya mukukuvara kweitsvo muvanhu vane hutano, kuwanda kweprotein kunogona kukonzera kukuvara kune vanhu vane chirwere cheitsvo chavepo. Izvi zvinokonzerwa neakawandisa nitrogen inowanikwa mune maamino acids ayo anogadzira mapuroteni.
Q. Peanut butter ipuroteni yakakwana here?
TO. Kwete, asi unogona kuutambanudzira pachidimbu chechingwa kuti uve puroteni yakakwana.
Q. Ko broccoli ine mapuroteni akawanda kupfuura emombe here?
TO. Broccoli ine mapuroteni mazhinji pakoriori kupfuura nyama, uye pakoriori, sipinashi inenge yakaenzana nehuku nehove.
Q. Chizi mafuta here kana kuti protein?
TO. Iyo mafuta uye mapuroteni. Chiyero chinosiyana zvichienderana nerudzi rwechizi.
Karthika ThirugnanamClinical Nutritionist uye DietitianMS, RDN (USA) Ziva zvimwe
