Mapuroteni, kana mapuroteni, ndiyo chivako chikuru chezviviri zvemuviri, pamwe chete nezvimwe zvikamu zvaro - zvakadai sezvirwere, maantimu uye mahomoni akawanda. Zvichienderana nezvakabva, mapuroteni akaparadzaniswa kuva mishonga nemhuka.
Zvivako zvemupuroteni maAmino acids, uye nokuda kweprotein yemuviri yedu inowanzoshandisa 20 amino acids. Asi pane zvinenge 8 amino acid iyo muviri wevanhu nemhuka haikwanise kuzvigadzira, uye iyo inogona kuwane chete neprotini inowanikwa mune zvimwe zvokudya.
Kusvika iye zvino, maitiro maviri chete anozivikanwa, anosanganisira ose masere amino acid, uye muchiyero chakakosha mumuviri wedu. Umukaka namazai.
Mapuroteni emhuka yemhuka anonzi mapuroteni ekukosha kwezvakaberekwa zvipenyu, kana azere, sezvo ane zvinyorwa zvinokosha zveamino acids, izvo muviri haukwanise kuzvigadzira woga. Mishonga yemichero inoonekwa sepasina nokuti haidyi amino acids anokosha.
Iyo yakawanda yeprotini inowanikwa muzvokudya zvakadai samazai, nyama, hove, mukaka, mishonga yehuisi nemafuta. Zvishoma nezvishoma mapuroteni anowanikwa mune zviyo, uye kunyange zvishoma mumiriwo.
Ndapota cherechedza zvinotevera:
- Muzviitiko zvose, kuwedzerwa mumakamuri emamino acids muropa kunochengetwa awa imwe mushure mekudya kudya zvine mapuroteni, uye zvinogona kuramba zvakadaro kwemaawa manomwe.
- Chizhinji chemapurotini hachina kuchengetwa mumuviri, asi chinoshanduka kuva urea uye chinobviswa kubva mumuviri.
- Mumamiriro ekugara kwenguva refu kwezvokudya zvakapfuma mumapuroteni, kune ngozi yekukuvadza chiropa netsvo. Nokuda kwechikonzero ichi, vanhu vane chirwere cheshuga nephropathy vanofanira kuderedza kudya kwavo kudya kune zvakakosha zveprotini.
- Muviri womunhu unogona kunwa kusvika 30-35 gramu emuprotini maawa maviri nemaawa matatu nemaviri. Saka, edza kudya kwemaawa matatu ezvokudya zvine protein. Kana iwe ukagovera kudya kwepuroteni muzvikamu zviduku zvishoma, muviri wako uchagamuchira kuenderera mberi kwe "zvivako zvepamakona" kutsigira uye kudzorera musimba wako. Mukuwedzera, cherechedza mupfungwa kuti zvikafu zvakapfuma mumaprotini zvinomutsa rhythm yemetabolism yako.
Ngatitaurirei nezvezvokudya zvakapfuma zvikuru mumapuroteni epamusoro-grade:
- Kumba kottage cheese. Half kapu yekamba yakagadzirwa kumba inogona kupa miviri yedu kusvika 14 gramu yeprotini, inowedzera ma80 calori.
- Low-fat fat meat. Kungofanana nenyama ipi neipi tsvuku, inopa muviri miviri yepamusoro mapuroteni. Yeuka kuti nyama yehupenyu ndiyo yakanaka yezvinhu zviviri zvinokosha zvinotevera - iron uye zinc.
- Puroteni yeii. Muchidimbu, iyi ndiyo puroteni yakachena, iyo isingawaniki kune imwe mimwe midziyo yezvokudya. Mumufananidzo, zvikamu zveii protein zvinotaridzika seizvi: 12% mapuroteni akachena, 0.25% mafuta, 0,7% mahydrohydrates uye zvishoma zve lecithin, cholesterol, enzyme uye mavitamini B.
- Chicken fillet. Yakawanikwa kuti pakati pezvokudya zvinenge zvine proteine, nyama iyi ndechimwe chezvinyorwa zvizere zveprotein - izvo, zvakare, zvinenge zvisina mafuta. Zvinofanira kuonekwa kuti tiri kutaura pamusoro penyama isina zvikopa, nokuti kunze kwekuti mufananidzo wacho wakasiyana zvachose!
- Kutaura nezveprotini muzvokudya, hazvibviri kudzivisa saumoni . Mukuwedzera pane zvakakura zveprotini, salmoni ine mavitamini akawanda, zvigadzirwa zvematare, inotsvaga zvinhu uye, zvechokwadi, inokosha kumitumbi yedu Ω-3 fatty acids.
- Royal jelly. Izvi, nenzira chaiyo yeshoko, ibho rinopa zvokudya! Mukuwedzera kune zvakakosha zvakakosha zvehupenyu zveprotini, izvo zvatisingawani mune zvimwe zvokudya, royal jelly ine mavitamini mazhinji. Nhamba yakakurudzirwa yekugamuchirwa kwejelly royal ndiyo imwe teaspoon pasi peirimi, kusvikira ichigadzirisa. Izvo zvinodikanwa - mangwanani mangwanani musina chinhu.
- Misi. Low-fat (1.5%), pasi-mafuta (0%) uye yose (3.5%) mukaka inenge inenge yakakosha. Nokudaro, kutaura nezvezvokudya zvine proteine, mukaka, panguva imwechete, zvinogona kuva sarudzo yakanaka kune avo vanofarira zvokudya zvakaderera zvine koriori.
Zvokudya zvinotevera zvinowedzerawo mumapuroteni (g / 100 g yezvigadzirwa):
- cheese - 26.0;
- shrimps (yakabikwa, isina shell) - 22.6;
- nyuchi, gwayana, nguruve, huku (pasi-mafuta, yakasvibirira) - 20.5;
- Chiropa (yakasvibirira) - 20.1;
- hove (yakasvibirira) - 17.5;
- Mufaro - 12,9;
- Ezira - 12.3.
Ko mapuroteni akawanda atinoda zuva rega rega?
WHO inokurudzira kudya 0.85 g yeprotini pamakirogiramu ehutano hwemuviri pazuva. Iyi yakawanda yakakwana mumatambudziko iwayo apo munhu anotungamirira mararamiro ekugara uye muviri wake hausi muchero wokukura. Munyaya iyi:
- Vacheche. Zvokudya zvavo kune 43% zvinofanira kunge zvine zvokudya zvinogadzirwa zvine protein yemhuka.
- Vana makore 10-12. Mukudya kwavo kwezuva nezuva, 36% vanofanira kutora zvokudya, vakapfuma mumapuroteni emhuka.
- Vanhu vakuru. Kudya kwavo kwezuva nezuva kunofanira kusanganisira 19% yeproteins inowanikwa mune zvekudya zvezvakabva mhuka.