John Myers
Protein bụ ezigbo ihe na-agba gburugburu ma dị mkpa maka inye nri nke ahụ anyị. Mana kedu nri nwere protein na kedu ka m ga-esi hụ na enwetara protein protein ọbụlagodi na nri vegan? Ebe ị ga-ahụ azịza ya.
Gịnị bụ protein?
Kemịkalụ, protein, makwaara dị ka protein, bụ ogologo agbụ nke amino acids. Enwere ngụkọta nke amino acid iri abụọ dị iche iche, asatọ n'ime ha dị mkpa, ntụgharị dị mkpa. Ebe ọ bụ na ahụ́ enweghị ike iwuli onwe ya elu, a ga-eji nri rijuo ha. Mgbe mmiri gasịrị, protein bụ isi akụkụ nke ahụ anyị (mmiri 60%, protein 17%, abụba 14%, carbohydrates 1-2%, izu ike ndị ọzọ). Protein na-ekere òkè dị mkpa n'iwulite akwara. Protein na-ekerekwa òkè n'usoro ahụ́ ji alụso ọrịa ọgụ, imeghachi mkpụrụ ndụ, mkpụkọ ọbara, na ibuga ihe ndị dị mkpa n'ime ahụ́. A na-emepụta enzymes na homonụ site na protein. Dị ka otu n'ime nri atọ bụ isi na-esote carbohydrates na abụba, protein bụkwa isi iyi dị mkpa nke ume. Gram nke protein ọ bụla na-enye 4-5 kilocalories, dị ka otu gram nke carbohydrates. Nke ahụ bụ ọkara calorie dị na gram nke abụba kilo itoolu. Ya mere, protein na-adịwanye mkpa ma a bịa n'ịtulata ibu mgbe ihe mgbako BMI na-egosi oke ibu. Ọzọkwa, gụkwuo maka mmetụta ndị ọzọ nke amino acids.
Protein nile hà bụ otu?
Ihe atụ nke ogo protein dị na nri bụ uru ndu ha (BV). A na-atụle nke a site na ọnụọgụ na oke nke amino acid dị iche iche na ibe ha. Ka BW dị elu, ka protein na-esi na nri - ma sitere na isi mmalite protein anụmanụ ma ọ bụ vegan - nwere ike gbanwee ka ọ bụrụ protein endogenous.
A kọwapụtara Egg dum na DP nke 100. Ụkpụrụ ndụ nke ihe oriri ndị ọzọ nwere protein dị n'okpuru: beef (BV = 92), tuna (BV = 92), mmiri ara ehi (BV = 88), soy (BV = 85), cheese (BV = 84), osikapa (BV = 81), nduku (BW=76-98), Agwa (BW=72), ọka (BW=71), Wheat (BW=57).
Otu nwere ike ịbawanye DP site na ijikọta nri: 36% akwa + 64% poteto (DP = 136) ma ọ bụ 75% mmiri ara ehi + 25% ntụ ọka ọka (DP = 125) ma ọ bụ 51% mmiri ara ehi + 49% poteto (DP = 101). Nke a na-adị mkpa karịsịa ma ọ bụrụ na ị na-ezere nri anụmanụ nwere BW dị elu - dịka na nri onye anaghị eri anụ ma ọ bụ nri vegan - ma ọ bụ na-ahọrọ nri protein dị ala.
Zuru oke ma dị gịrịgịrị na protein
Mmetụta satiety nke ụbụrụ na-aghọta na-akawanye mma mgbe a risịrị nri nwere protein karịa ka ị richara nri carbohydrate bara ụba ma ọ bụ abụba abụba. Ihe kpatara nke a ka emechabeghị doo anya na sayensị. Otú ọ dị, ihe e ji n'aka bụ na mgbaàmà dị n'ime nke amino acids na-ezigara ụbụrụ na-esi ike nke na mmetụta nke satiety na-adịru ogologo oge.
Ebe ọ bụ na protein, n'adịghị ka carbohydrates, na-eme ka ọkwa shuga dị n'ọbara dị ala, nke a na-enyekwa aka na satiety, ntụgharị enweghị agụụ. Na mberede, ntọhapụ insulin dị elu, nke dị mkpa iji belata ọkwa shuga dị elu mgbe nri nwere carbohydrate na-eri nri, a na-egbochikwa hypoglycemia nke kpatara ya. Ọchịchọ ndị na-atụ egwu na-anọpụ, nke dị mkpa karịsịa mgbe ị na-efunahụ ibu. Tinyere ihe ndị ọzọ, nri dabere na usoro Montignac na-eji mmetụta a.
Na mgbakwunye, nri nwere protein dị ka anụ ma ọ bụ azụ nwere ike dị ala. Nke a pụtara na ha na-enye obere calorie ole na ole kwa 100 g, ya mere ọ dị mma maka ifelata. Ndụmọdụ: Ọ bụrụ na ị na-eme egwuregwu ntachi obi, yoga, ma ọ bụ Pilates n'otu oge, ị na-egbochi mmetụta yo-yo!
Ọ dịkwa mma maka ndị na-arịa ọrịa shuga iji nri nwere protein dochie nri ndị nwere carbohydrate n'ihi na nke a nwere ike ibelata oke insulin achọrọ n'ime ọbara.
Ezi ntụziaka nke nwere protein: oge ochie na ọhụrụ!
Mgbe ị na-achọ nri na nri nwere protein, ngwaahịa anụmanụ (dịka tuna, ọkụkọ, cheese dị ka Emmental ma ọ bụ Maasdammer) na-agakarị n'ihu n'ịdị mma na oke. Mana isi mmalite protein vegan dị ka mkpụrụ, mkpụrụ na mkpụrụ yana mkpo (chickpeas, soybean ma ọ bụ ahụekere) nwekwara ike ịnwe nnukwu protein. Ya mere, ọ bụghị naanị na ha dị mkpa maka nri onye anaghị eri anụ na nri protein vegan. Ị nwere ike ime ka ntụ ọka na mkpụrụ akụ na-eme ka nri sie nri n'ime mgwakota agwa ka ọ nwee protein.
N'afọ ndị na-adịbeghị anya, anyị ahụla nri mgbede nwere obere carbohydrate na sandwiches protein na shelves na n'ebe ndị na-eme bred. Ngwongwo ndị a na-eme protein na-ewere ozizi na carbohydrates na-ahapụ insulin na mgbede ma si otú a na-egbochi ọkụ nke abụba. Otú ọ dị, onye ọ bụla nke na-adabere na achịcha protein mgbe ọ na-efunahụ ibu kwesịrị ịkpachara anya. N'ihi na mbelata carbohydrate ụkpụrụ na-esonyere a elu abụba ọdịnaya na otú ọtụtụ calorie. Ndị na-arịa ọrịa shuga kwesịrị izere achịcha protein, n'ihi na ọ nwere protein ọka (gluten), linseed ma ọ bụ mkpụrụ sunflower yana protein soy na lupine.
Mgbakwunye ntụ ọka dị iche iche dịka aki oyibo, linseed, ma ọ bụ ntụ ọka walnut na-ebutekwa nnukwu protein nkwalite mgbe ị na-esi nri na isi nri ndị ọzọ.
