Vanhu vazhinji vanoziva vasingazivi kuti mapuroteni inokosha yemakemikari anowedzera ane protein . Ichokwadi, mapuroteni nemaprotheni anoenderana, ndiwo mazwi ane tsanangudzo imwechete. Tichakurukura, sei kutora mapuroteni, kuti angabatsira sei mukurasikirwa, uyewo kuti mapurotini anopfuura sei kuvasikana.
Inobatsira zvakadini puroteni yevasikana?
Pane pfungwa yokuti muviri wemukadzi uye murume ane kusiyana kwakadaro apo mapuroteni anomanikidza ose anofanira kusarudzwa zvakasiyana. Muzvokwadi, kufanana pakati pevatumi vemakonde akasiyana-siyana zvakanyanya kudarika kusiyana. Funga kuti mapuroteni anokanganisa sei vasikana.
Mapuroteni evarume nevanasikana anodiwa nokuda kwezvinangwa zvakafanana:
- nokuda kwekukura kwemashuga emisumbu;
- kwekuvandudzwa nekugadziriswazve kwechigunwe chemuviri maviri mukati;
- kubatanidzwa mukugadzirisa kwevane enzymatic, i.e. panguva yekufananidzwa kwezvokudya;
- nokuda kwekuchengetedzwa kwekuchengetedza kwezvinhu zvinobatsira kune nhengo nemaviri;
- kusimbisa masimba emuviri;
- nokuda kwekusimudzira kwemashure ehomoni.
Zvose izvi zvinokonzera izvo zvakakosha zvakaenzana zvevarume nevakadzi. Mukati yemitambo, mishonga yemaviri inokuvara, asi panguva yekudzoka inosimbiswa uye inowedzera. Ndicho chikonzero nei zvakakosha kupa muviri muviri wakakwana weprotini. Pane zvingasarudzwa zviviri: kana katatu pazuva, idya zvikamu zvakawanda zvekudya, cottage cheese, mazai, hove, huku, nekushambidza zvose pasi nemukaka, kana nguva shomanana pazuva kuti unwe kutora kunakidza kweprotekta cocktail.
Mapuroteni kuvasikana: zvakadini kutora?
Munhu chero upi zvake, kunyange mumwe asingaendi mumitambo, anofanira kugamuchira zuva rimwe nerimwe gramu yeprotheni pa kilogiramu yehutatu hwemuviri (musikana anorema 50 kg - 50 gramu eprotini pazuva). Vaya vanoita zvemitambo zvakasimba, mapuroteni anoda mamwe - 1.5 g kirogiramu (musikana anorema makirogiramu 50 - 75 gmprotini pazuva). Avo vanobatanidzwa zvakananga mukugadzira muviri uye vanoshanda pakuwedzera kwemaviri emasumbu, zuva nezuva inofanirwa kutora 2 g eprotheni per kilogram yekurema - (kumusikana anorema 50 kg - 100 gramu eprotini pazuva). Sezvo madhawiti makuru ari kuoma kugovera zvokudya zvisiri nyore, puroteni yakasara seprotein supplement inouya pakununura.
Iyo yakanakisisa protein yevasikana
Hapana puroteni yakakosha yekuwedzera yepabonde yakanaka - iyo yose yakagadzirwa neproteiniti, uye kana iyo puroti ichitaura zvakasiyana, zvino iwe unoziva-inongova kungovhiringidza.
Mapuroteni anowedzera anovuya nenzira dzakasiyana-siyana: soy, whey, mukaka, mazai, akavhenganiswa. Funga nezvezvinhu zvazvo: Whey protein ndiyo inokurumidza, inotorwa kanoverengeka mukati mezuva, uyewo mberi uye shure kwekudzidziswa, nokuda kwekukurumidza kugovera amino acids kumisungo.
Puroteni yehuchi, kana casinini, inenge iri pfupa ine puroteti inononoka iyo inogona kutora chingwa chisina kukanganisa, kana kungoitora nguva isati yarara kuitira kuti misi miviri ishandurwezve muviri uchizorora.
Mazai eprojekti ndeyekusiyana-siyana pakati pekutanga nechechipiri - ine mazinga akaenzana ekufananidzwa
Mixed protein (multicomponent) protein is a variant that combines the benefits of all above types of protein. Soy inodhura kudarika mamwe ose, asi kukosha kwayo kwehupenyu kwakaderera, saka hazvikurudzirwi kuishandisa.
Zvose zveizvi mapuroteni zvinogona kushandiswa nemusikana uye nechinangwa chekuwana masimba akawanda, uye nechinangwa chekuderedza uremu nemafuta interlayer. Mubvunzo wokuti ungatora sei mapuroteni kuvasikana unogadziriswa uri woga, zvichienderana nemhando ipi yeprotini yakasarudzwa.