Nei mapurotini akanaka pakurasikirwa? Mapuroteni mapuroteni, uye kuti kufanana kweprotein muviri wedu unoda simba rakawanda pane kuenzanisa mafuta kana makhahydrates. Kuti uwane mari yekuwedzerwa kwesimba rinoshandiswa apo mapuroteni anopedzwa, muviri unofanirwa kutendeukira kune rubatsiro rwemagetsi ayo - kureva, mafuta anochengeterwa - uye anotanga kushingaira kushandisa mavara emafuta.
Nokudaro, mapurotini anokurudzira kurasikirwa kwemazivi nokuti inokanda muviri kune mafuta akawanda anopisa. Mukuwedzera, puroteni yakazara mune amino acids, iyo-isina kusiyana nemahydrohydrates - haigamuchiri kukurumidza kuwedzera mafuta.
Mapuroteni uye kuora kurasikirwa
Kutanga, cherechedza kuti chero puroteni ichave yakagadzirisa kushaya kurasikirwa chete kana iwe uchidya zuva risina kudarika 120-150 gramu yemakhahydrates.
Zvinofungidzirwa kuti mukudya kwako kune zvakakwana zvachose zvekudya, sweets nemadhishi, zvakabikwa neshuga - ndiko kuti, ma carbohydrates zvakasimba. Uye izvi ndezvokuti kushandiswa kwezvokudya zvakagadzirwa nemakrohydrates, kunyange neprotheni, hazvibatsiri kutapudza uremu zvachose. Pane zvakasiyana, ivo vachagadzira zvitsva zvitsva zvinokonzerwa nekuvapo kweshuga mune zvigadzirwa nemakrohydrates.
Mukuwedzera, iva nechokwadi chekushaya kwekodori kwezuva rimwechete 20%. Usakanganwa kuti mafuta anopisa mumuviri anogona kuwanikwa nezvinhu zviviri:
- tevera kudya - kupa zvakakosha zvekoriyamu kubva pane zvokudya;
- kugara uchirovedza muviri uye kuburikidza nekuwedzera basa remuviri rinopedza mamwe makoriyori.
Nzira yekutora whey protein kana uchirasikirwa?
Nhasi, mutambo wemitambo yezvokudya inoita kuti munhu anenge akakumbira awane miviri miviri yemapurotini-whey (anonziwo anotsvaga, sezvaanochimbidzika zvakanyanya mumuviri) uye yakaoma (iyo inosanganiswa yemhando dzakasiyana dzemapuroteni uye inonzi kunonoka, nokuti ine zvishoma zvishoma zvinokonzerwa nemaproteni).
Kuva wakakwana-mapoka emaprotheni uye anokosha amino acids, whey mapuroteni akakodzera kune zvinotevera:
- kurasikirwa nokurema;
- kukura kwekusununguka kwemisimba;
- chitubu chemasimba;
- kuwedzera kwezvokudya zvekudya.
Inonyanya kukosha yezvakaberekwa ndeye whey protein isolate. Izvo zvakanyanya maitiro eprotheni yakagadzikana ndeyezinga rakakura rekunatswa, pamwe chete nehuwandu hwehuwandu hwemakrohydrates nemafuta. Kune avo vanotambura nekusawirirana kwakakwana kwe lactose, protein ye soy isolate ichave yakakodzera.
Ndinofanira kutora sei mapuroteni akasiyana? Chokutanga, cherechedza kuti panguva yekurasikirwa, rimwe kushumira rinofanira kuva 20-25 gramu. Gorozi Mapuroteni ari oga anowanzotaurirwa mberi uye shure kwekudzidziswa, uye mumangwanani emazuva - apo muviri unoda amino acids unogona kunyanya kumira.
Ndeipi inonyanya kupuroteni yekurema kwekuora?
Izvi ndizvo zvakatsvakurudzwa nemasayendisiti eAmerica:
- puroteni yakakurumidza zviri nani kuderedza uremu kupfuura kunonoka;
- Girafu yeprotheni inonyanya kukosha kushaya kurasikirwa kupfuura soybean;
- Whey protein inoderedza huwandu hwemafuta mumuviri mukuru kudarika imwe yakaenzana yemhuka yakatsvuka.
Mukupedzisa, tinowedzera zvinotevera:
Nokuda kwekurasikirwa kwemazivi, tevera maitiro ezvakagadzirwa eyanzvi: panguva yekudya zviduku zvishoma, asi kazhinji. Yeuka kuti chikafu chinowanzochengetedza kushandiswa kwemagetsi kwepamusoro uye hakumutsamwisi muviri kuti ugadzire zvitoro zvemafuta.