Sezvaunoziva, mapuroteni, mafuta uye makhahydrates ndezvimwe zvikamu zvitatu zvekudya kwevanhu. Vanoita basa rinokosha mukugadzirwa kwemagetsi, kuvaka masero matsva nekuchengetedza mabasa anokosha emuviri wedu. Zvisinei, zvakasikwa zvakarongeka kuitira kuti masetabolism edu asakwanisa kuzvimiririra kuita puroteni. Ndicho chikonzero, apo iwe uchigadzira kudya kwako kwezuva nezuva, unofanirwa kutarisira kuti uve wakakwana, ndiko kuti, yakanga ine zvigadzirwa zvakazara muprotheni.
Zvakakosha kuziva kuti havasi mapuroteni ose anogadzirwa nenzira imwecheteyo. Semuenzaniso, mapuroteni emhuka uye yemichero ane maitiro akasiyana ehupenyu. Izvi zvinofanira kuverengerwa, kunyanya kune avo vanoda kupa muviri mutsauko unonyengera. Iyo inonyanya kukosha mapuroteni emishonga yemisumbu, sezvo ichivabatsira kukura nekugara mu tonus kwenguva refu.
Kana tichitaura nezvekudya kwakagadzikana, ipapo urongwa hweprotini michina hunowanzobatanidzwa:
- evha yakachena;
- cottage cheese uye cheese;
- kwete mafuta ane nyama:
- hove uye hove;
- mukaka wechisikigo;
- soy and soy cheese (tofu);
- Asparagus;
- michina yakawanda (kunyanya lentils uye nyemba nyemba);
- nuts.
Miti, michero uye mushwawo zvinewo amino acids, yakaenzana nemapurotini, asi kune zvishoma. Kune avo vanoda kushayiwa uremu, zvakakosha kusarudza zvakaderera-calori-protein products. Muchiitiko ichi, mafuta mashoma ekottage cheese kana chifu chekuku, yakagadzirirwa vaviri, yakakwana. Asi, kushandiswa kwemiti kunofanira kuderedzwa. Izvi zvinosanganiswa, kutanga kwezvose, nehuwandu hwemafuta, pamwe nepamusoro-caloric zvakagadziriswa (avhareji ye500 kcal pa100 g).
Dietary Protein Products
Vatambi vanobatana muightlifting, vanowanzotanga kudya kwemakinhydrates kana, zvinonzi, "kuoma muviri." Chinokosha chaicho chiri muchokwadi chokuti pane imwe nguva muzvokudya zvinongodya mapuroteni chete, zvachose kubvisa makhahydrates uye mafuta kubva pakudya. Mukuwedzera kune zvigadzirwa zvakasarudzika, mapuroteni anozununguka anowedzera. Sangano rakadaro rinobatsira munguva yakaita nguva yakareba kuti ibvise mafuta akawanda, kusimbisa mufananidzo panguva yemakwikwi. Nokufananidza, kudya kwakakurumbira kwaDkt Dukan, kana muvakidzani wake wekumba, Kremlin Diet, iko zvino yakarongeka.
Kana ukasarudza kuora muviri nenzira iyi, usakanganwa kuti zvakakosha zvikuru kuti muviri uve nezvokudya zvakaringana, saka usabatanidzwe nenzira dzakadai dzokuderedza uremu. Zvakakwana kupedza kusunungura mazuva kamwe pavhiki, kunamatira kumadha-ehydrate yemenyu. Caloric zvakagadzirwa nemapurotini michina, sekutonga, haisi yakakwirira. Nzira yakanaka ndeipi apo mapuroteni anoshandiswa kunyanya muhafu yepiri yezuva, pamwe nekuwedzera kwemiriwo.
Protein Products for Vegetarians
Kune vatsigiri vezvinomera, kunewo nzira dzakakwana dzekuchengetedza kuenzanisa kwezvibereko. Kunyanya, kupiwa kweprotheni kunopa mishonga yemaprotheni michina .