Ichokwadi kuti mapuroteni ndiwo hwaro hwehupenyu hahukwanisi kupokana, nokuti ndiye uyo anotora chikamu pakugadzirwa kwemasumbu emumuviri wemuviri womunhu, anobatsira kuwedzera, kukura uye kunowedzera kugadzika kwevhithamini nemaminera. Mune zvikafu zvekudya ndizvo zvakanyanya kupuroteni, zvichakurukurwa munyaya ino.
Chii chakawanda cheprotein?
Zvichienderana nezvinotangira, mapuroteni ose ezvokudya anogona kugoverwa mumhuka nemiriwo. Zviri nyore kuwana michina yakasiyana-siyana iyo iyo yakawanda yemapuroteni inenge yakaenzana nayo, somuenzaniso, lentiy nemabhondi munyaya iyi zvinogona kuenzaniswa nenyuchi kana yenguruve. Panyaya iyi, vatevedzeri vezvirimwa vanofunga kuti kuchengetedza hupenyu hune huwandu hwakakwana kuti udye chete mapuroteni emiriwo, uye kubva kumhuka unogona kuramba, asi kwete zvose zviri nyore. Zvakawanda zvinoenderana nehuwandu hweprotein digestibility uye chigadzirwa chimwe nechimwe chine zvayo.
Kana iwe uchida kuti zvokudya zvipi zvinowedzera mapuroteni, iwe unofanirwa kutarisa kune urongwa huri pasi apa, hunyorwa maererano nehuwandu hwekuderera kwekugadzirisa:
- mazai nemichero yemisi. Kubvira kumagumo iwe unogona kusiyanisa cheese, cottage cheese, yogurt, kefir , mukaka;
- nyama yemhuka, zvikuku uye hove, uye soy. Kubva kune yekutanga unogona kusiyanisa veal, nyama yehupenyu, hutachi, nyama yemombe, huku, pollock, mazai ehove, salmon, pike, pike perch, flounder;
- nyemba uye marimu;
- zviyo - chickpeas, pasta, pearl bhari, mapira, buckwheat, rizi, nebhari.
Iye zvino zvakajeka mukati mokuti zvinomera zvekurima zvinowanikwa zvakanyanya sei, asi kubva pane izvozvi zvokudya zvinotapudzwa hafu chete. Kana tikafunga kuti vakadzi vanoda 1 g yeprotini pa1 kg yehuremu, uye varume 0,2 magiramu akawanda, zvino inosvika kuti chiyero chemazuva ese chevakadzi chinorema makirogiramu makumi manomwe nemaserenda 105, uye nokuda kwevarume vane chiyero chimwechete, 126 gm . Tichifunga nezvekupi kwezvokudya zvine purogiramu yakawandisa, uye zvakakosha kuita kudya kwako kwezuva nezuva. Muchiitiko ichi, mapuroteni anogona kuenzaniswa zvakafanana muzvokudya zvishanu, uye hachibvumirwi kupa zvakawanda zvekudya kwemasikati, kudya kwemasikati uye kudya kwemanheru, somuenzaniso, 20% kusvika pakudya kwekupedzisira uye kwekupedzisira, 45% kudya kwemanheru, uye 5% kusvika kune matatu inopedza kudya.
Zvigadzirwa zvekudya uye zvehove zvinoshandiswa zvakanakisisa kwemazuva masikati, asi sekudya kwekudya chamangwanani, mazai akakisi-mukaka wakaoma uye mazai. Izvo zvinonaka zvinokonzerwa nemarimu, mbeu, mbeu. Miti inogonawo kuva neprotheni muzvidimbu zvakasiyana. Izvi zvinosanganisira zukini, asparagus, mbatatisi, dzinomera kuBrussels, avocado, makomkoro.