Kukurukurirana pakati pe "nyama-vanodya" uye zvinomera hazviregi: vekutanga vanofunga kuti mapuroteni anonyanya kukosha kuti kushanda kwemuviri wedu uye yakakurudzirwa 0.5 g ndicho chinhu chaicho. Chechipiri vanotenda kuti isu takagutsikana nechimwe chimiro chemapuroteni emichero, uye, kazhinji, muviri unokwanisa kugadzira zvose zvakakodzera amino acids pachazvo. Hatisi kuzocheka kubva pamapfudzi, tichanzwisisa zviri nani chirevo chega chega, uye panguva imwechete uye taura nezvezvinhu zvine protein.
Miti uye mhuka
Muzvizhinji zvekudya zvekudyara, mapuroteni haasi pasi pekuku kana mukaka. Kunyange zvakadaro, muviri wedu wakagadzirwa nenzira yakadaro iyo chikamu chepuroteni chete chinowanikwa, zvose zvinenge zvakanyanyiswa mumuguta. Pamitengo yemiti, puroteni inodyiwa yakaipisisa kupfuura kubva kumhuka, uye izvi hazvikwanisi kukakavadzana.
Dosage
Pakati pevafudzi vemarudzi akasiyana-siyana ekurasikirwa kwemazana emakore, kubika spores pamusoro pehuwandu hweprotini hunodiwa kuti uwedzere kurasikirwa. Pane imwe nguva takaudzwa kuti purotini yakawanda, zviri nyore kuti uremerwe uremu, uye semugumisiro, vakadzi vazhinji vakapinza mafyvo avo nechiropa.
Kana iwe usati wapindira mune zvemitambo, sarudza chiedza cheerobics, kutambanudza - iwe, zvakakwana zvichava 0.5 g zveprotini pa 1 kg yehutatu hwemuviri. Munyaya yekushanyira kunotyisa kune chikwata chekurovedza, rudo rusingaverengeki rwevimbumburu, bhar uye zvimwe "zviremba", mishonga yako inoda kuwedzera kuyerwa - kusvika 3 g pa1 kg yehutatu hwemuviri.
Uye chimwe chimwe chinhu, kune amino acids iyo inogona kushandiswa (iyo yatinogadzira), uye isingasviki (iyo isu tisingagadziri). Nhengo yekutanga inogona kusika yakazvimiririra, yechipiri-kwete, pasi pemamiriro ose. Iye zvino zvinonzwisisika kutaura pamusoro pezvigadzirwa zvine mapuroteni kuti zvizadzise izvo zvakakosha amino acids.
Animal protein
Ichokwadi chokuti mapuroteni emhuka anochera nyore - tatove tapfuura. Zvino pamusoro pekunyatsozviwana kupi:
- chicken;
- tsvuku tsvuku;
- kudya nyama - turkey uye mbira;
- evha yakachena;
- mukaka;
- cottage cheese;
- hove uye hove;
- zvakaoma cheeses;
- kefir.
Zvose izvi hazvirevi mapuroteni chete, asiwo mafuta, uye kwete mudiki shoma. Usakanganwa kuti mapuroteni anodya anofanira kupa maonero ezvishoma nyama yakakodzwa, nyama isina chivara, uye mishonga yemiti ine mafuta ane ma 2.5-3%. Kana iri cheeses, mafuta anokwana kusvika ku40% inobvumidzwa pano.
Vegetable protein
Sezvo vegetarianism yava kunyatsoziva, zvisinei nokuti haisi iyo yakanakisisa yekudya, isu tinongofanira kutaurira kuti mbeu dzipi dzine mapuroteni.
Ngatitange nutswe:
- nemaruva omuamanda namafuta omuarimondi;
- Greek walnuts;
- matanda emisidhari;
- hazelnuts;
- macadamia nut;
- Brazil nut.
Zvose zvavo zvakakora zvakakwana, saka musakanganwa pamusoro pemafungiro ehuwandu.
Chimwe chakaipisisa, mishonga yemaprotini inodyiwa kubva muzviyo, asi, pamwe nekubatana neproteine yemhuka, iwe unofanirwa kuziva kuti rudzi rwe croup rine protein:
- buckwheat;
- lentils;
- chickpea;
- peas;
- pearl bhari;
- rice;
- oats;
- kynva;
- peanuts.
Inonyanya kusanganiswa ndeye mhuka uye mishonga yemichero pane imwe ndiro. Ndokusaka tinokurudzira kuti uyananise nyama, hove uye mishonga yemiti nemishonga yemaprotheni, somuenzaniso, nemiriwo.
Iyo miriwo ine mapuroteni:
- Asparagus;
- zucchini;
- zucchini;
- pumpkin;
- beet;
- mbatata;
- Brussels inomera.
- Zvakawanda zveprotini mu mbeu:
- pumpkin;
- sunflower;
- sesame;
- sesame;
- werineni.
Muchibereko cheprotheni hachina zvishoma, asi zvakadaro, ndizvo. Saka, hazvisi zvisinganzwisisiki kuziva kuti rudzi rwemichero rine protein:
- avocado;
- maonde;
- kokonati.
Dietology inogona kunzi sainzi inotidzidzisa kuziva chiyero mune zvose. Kushaya kweprotheni kunotungamirira kukuneta kwemasisipo, kupera misoro uye kubhururuka misumari, ganda rakaoma, utera uye zvinetso zvekuona. Uye purotini yakawandisa, sezvatakambotaura, ichakuvadzai itsvo uye chiropa, uyewo zvinotungamirira kudhakwa kwemuviri, sezvo panguva yekuparara kwemaprotinesi kwete amino acids chete asiwo zvinodhaka zvekuora kwezvinhu zvinogadzirwa.