Maprotein anozunungusa, maprotein bars, et al, akakwira-protein kudya kunotaurwa nezvakawanda, zvakakwana kuti uzvibvunze, Ndinofanira kudya mapuroteni akawanda sei pazuva? Uye nechikonzero chakanaka zvakare, nekuti protein inhengo yakakosha yemuviri-inoshanda sechivakwa cheganda, ropa, mapfupa neshwashwa, uye tsandanyama; bvudzi rako nezvipikiri zvinogadzirwa neprotein, uye muviri wako unoshandisa mapuroteni kugadzira maenzayimu nemahomoni uye kuvaka nekugadzirisa matishu emuviri.
Sezvo zvingaita sokuti, kudya mapuroteni akawanda sezvaunokwanisa haisi nzira yekudimbudzira kune hutano; kuwanda kwechinhu chero chipi zvacho chakashata, uye ndizvo zvakaita mapuroteni. Saka kana iwe uri kufunga, Yakawanda sei mapuroteni andinofanira kudya pazuva?, ipapo gwaro iri rine mhinduro dzese dzaunoda. Verenga kuti uzive maitiro ekutora mapuroteni ako uye kuti ungadya sei mapuroteni kuti usvike pazvinangwa zvako zvekusimba.
Mufananidzo: 123RF Poshi. Maitiro Ekuverenga Mangani Maprotein Andinofanira Kudya Pazuva?
piri. Yakawanda Sei Mapuroteni Yandinofanira Kudya Pazuva Kuti Ndideredze Huremu?
3. Yakawanda Sei Mapuroteni Yandinofanira Kudya Pazuva Kuti Ndiwedzere Huremu?
Four. FAQs
Maitiro Ekuverenga Mangani Maprotein Andinofanira Kudya Pazuva?
Hapana mhinduro kumubvunzo uyu, uye hapana mutemo mumwe unogona kushanda kune vese. Huwandu hweprotein inodiwa nemuviri wako zvinoenderana nezvinhu zvakasiyana sezera rako uye nhanho yekusimba kana zvinangwa, mhasuru, nhanho dzekuita, nezvimwe. Cherechedza kuti a kudya kwakanaka inogona kuva chero pakati pe10 kusvika 35 muzana mapuroteni.Zvakare, iyo inokurudzirwa kudyiwa kwezuva nezuva kweprotein ndeye 0.8 magiramu pakirogiramu yehuremu hwemuviri wako. Saka kana iwe uchibvunza, Ndeapi mapuroteni andinofanira kudya pazuva?, Mhinduro iri mukungowanza huremu hwako mumakirogiramu neprotein inokurudzirwa kudya mumagiramu.
Zano: Inokurudzirwa kudya kwezuva nezuva kweprotein kunoenderana nezvinhu zvakati wandei sezera, kusimba uye nhanho yekuita, nezvimwe.
Mufananidzo: 123RF Yakawanda Sei Mapuroteni Yandinofanira Kudya Pazuva Kuti Ndideredze Huremu?
Sezvambotaurwa, inokurudzirwa zuva nezuva mapuroteni ekudya anosiyana kubva kumunhu kuenda kumunhu, asi kuwedzera mapuroteni ekudya kunogona kubatsira yako uremu zvinangwa . Heino maitiro:- Protein inopa satiety uye inokuchengetedza iwe wakaguta kwenguva yakareba. Nekuwedzera mapuroteni ekudya, haugone kunzwa nzara, uye nekudaro, kashoma kuti udye chikafu chakawanda kana kudzvinyirirwa pane zvisina kudya. Saka mapuroteni akawanda sei aunofanira kudya kuti uremerwe uremu? Inenge 1.8 - 2.9 magiramu eprotein pakirogiramu yehuremu hwemuviri wako anogona kupa satiety.
- Chikafu chine mapuroteni chinogona kuchengetedza uremu hwemuviri wakaonda panguva yekurambidzwa kwemacalorie. Kuonda kwemuviri kunobatsira sekurwisa kufutisa, kudzivirira kubva kuchirwere cheshuga , kuchengeta mapfupa ane utano , nezvimwewo.
Mufananidzo: 123RF - Mapuroteni inowedzera thermic effect chekudya, zvinoreva kuti muviri wako unopedza simba rakawanda pakupwanya chikafu, kuchigaya, nekuchishandura kuita simba.
- Kana iwe uri kuzvibvunza iwe, Ndeapi mapuroteni andinofanira kudya pazuva? Munguva yekurasikirwa nehuremu, zvakakosha kucherechedza kuti rakawanda sei resimba raunodya, kuburikidza nekudya , inochengetwa semafuta. Paunodya mapuroteni akawanda kupfuura carbs kana mafuta, iwe hausi mukana wekuchengetedza mafuta uye kuwedzera uremu.
Zano: Kudya chikafu chine mapuroteni chinopa zvikomborero zvakawanda kana uri kutarisa kuderedza uremu .
Mufananidzo: 123RF Yakawanda Sei Mapuroteni Yandinofanira Kudya Pazuva Kuti Ndiwedzere Huremu?
Nepo kudya mapuroteni akawanda inogona kukubatsira kuderedza uremu, inogonawo kubatsira kuwedzera uremu, kunyanya kana yako calorie yakakwira. Sezvineiwo, imwe ongororo yakawana kuti kuwedzera uremu kwakakosha mu kudya uko macarbohydrates , panzvimbo pemafuta, akatsiviwa neprotein.
Mufananidzo: 123RF Kushandisa 1.5 - 2.2 magiramu eprotein pakirogiramu yehuremu hwemuviri wako zvakakwana kuti uwedzere uremu. Izvo zvinofanirwa kupindura mubvunzo wako, asi iwe unogona kudya mapuroteni akawanda kana yako calori yekudya yakakwira nekuti kudya a high-protein kudya inoita kuti mamwe macalories ashandurwe kuita tsandanyama. Shoko rezano: Mapuroteni anokuzadza iwe uye kunoderedza kuda kudya, saka ita chokwadi kuti uri kudya zvakakwana .
Tarisa iyi infographic kuti uone yako yemazuva ese mapuroteni ekudya.
Zano: Gara uchitaura nachiremba wako kana nyanzvi yezvekudya usati waita chero shanduko huru yekudya.
FAQs
Q. Ndezvipi zvekudya zvine mapuroteni akawanda?
TO. Iwe unogona kuwana mapuroteni ako kubva kuchirimwa pamwe chete nemhuka.High-protein plant foods zvinosanganisira:
- Zvigadzirwa zvemukaka zvakaita semukaka, yoghuti, uye chizi
- Tofu
- Nzungu nemhodzi senge cashews, almonds, walnuts, hazelnuts, pine nzungu, uye mhodzi dzenhanga, sesame, mhodzi dzesunflower.
- Legumes nebhinzi senge lentils, split peas, chickpeas, itsvo bhinzi, nezvimwe.
Mufananidzo: 123RF Zvokudya zvine mapuroteni akawanda kubva kumhuka zvinosanganisira:
- Huku nezvimwe nyama dzakaonda
- Hove nehove
- Mazai
Q. Ndezvipi zvimwe zvinhu zvekuchengeta mupfungwa usati wachinja kune chikafu chine mapuroteni?
TO. Chero zvako hutano uye kusimba zvinangwa zviri, kunze kwekuziva mhinduro yekuti, Ndinofanira kudya mapuroteni akawanda sei pazuva?, takura izvi mazano mupfungwa usati wawedzera kudya kweprotein :
Mufananidzo: 123RF - Haasi mapuroteni ose akafanana; mapuroteni anoumbwa neamino acids uye kuumbwa kwawo uye kugaya zvinhu zvakakosha zvekufunga kana iwe uchida shanduko yekudya kwako kuti ibereke michero.
- Mapuroteni emhuka ane ese akakosha amino acids zvichienzaniswa nemapuroteni ezvirimwa, uye nekudaro, yekutanga inoonekwa semhando yepamusoro. Mapuroteni emhuka zvakare ane huwandu hwakanyanya hweleucine, iyo amino acid inokonzera tsandanyama protein synthesis uye inotamba. chikamu mukuderedza uremu .
- Idya yako yakakurudzirwa yemazuva ese mapuroteni mukati mezuva, kwete mukugara kumwe kana kudya. Izvi hazvingoite kuti urambe uchifuridzirwa uye kuti urambe uchirwadziwa nenzara asi zvakare zvinobatsira muviri wako kushandisa maamino acids zvakanaka, zvichikubatsira kuzadzisa zvinangwa zvako zvekusimba.
Mufananidzo: 123RF Q. Ndezvipi zvakaipira kudya chikafu chine mapuroteni akawanda?
TO. Kuwedzeredza chero chinhu chinouya nenjodzi dzakawedzerwa, kuwandisa kweprotein kunogona kutungamira kune mamwe mamiriro uye kuwedzera njodzi yeimwe hutano nyaya.- Kudya mapuroteni akawandisa kunokonzeresa kuti muviri wako upinde muketosis, chimiro chemetabolism chinoburitsa zvisingafadze makemikari anonhuhwirira anonzi ketone. Izvi zvinoita kuti mweya wako unhuwe zvakaipa, uye kukwesha kana kupuruzira hakubatsire! Iwe unogona kuedza kupikisa mhedzisiro yacho nekunwa mvura yakawanda kana chewing gum.
Mufananidzo: 123RF - Kana iwe uchidya kudya kweprotein uye yakaderera-fibre, zvinogona kutungamirira kukuvhara. Kudya mukaka wakawandisa kunogona kukonzera manyoka, kunyanya kana iwe usingashiviriri lactose. Kurwisa nyaya nekunwa mvura yakawanda uye kudya fibre yakawanda.
- Kudya chikafu chine mapuroteni akawanda kunoita kuti muviri uburitse yakawandisa nitrogen iri chikamu chemaamino acids, ichikusiya usina mvura. Itsvo dzinofanira kushanda nesimba kuti dzibvise nitrogen yakawandisa, saka kusanwa mvura yakakwana r mukati mezuva rinogona kuva dambudziko.
- Kunyanya kudyiwa kwenyama tsvuku kwakabatana nenjodzi yakawedzera yechirwere chemoyo, kenza, uye mamwe mamiriro ehutano.
Mufananidzo: 123RF
