Florentina Lewis
Chikafu chine mapuroteni chinosimudzira kukura kwemhasuru uye inowedzera mafuta metabolism. Iprotein yakawanda sei inodiwa nemuviri uye ndinganyatso batanidza chikafu chine mapuroteni mukudya kwangu?
Chii chinonzi high-protein diet?
Nekudya kweprotein yakawanda, zvishoma ne20 muzana yezuva nezuva yekoriori inotorwa inobva kumapuroteni. Zvokudya zvakakwirira-mapuroteni zvinosanganisira kudya kwakaderera-carb uye ketogenic kudya.
Ndezvipi zvinobatsira zvezvokudya zvine mapuroteni akawanda?
Zvokudya zvine mapuroteni akawanda zvinobatsira munzira dzakawanda. Kune rumwe rutivi, inochengetedza shuga yeropa yakaderera, iyo inokurudzira kupisa kwemafuta uye panguva imwechete inodzivirira kushuva. Kune rumwe rutivi, inobatsira pakuvaka nekuchengetedza tsandanyama. Protein inzira yepanyama inodzvinyirira nekuti inokuzadza iwe nekukurumidza uye inotora nguva yakareba kupfuura vese vanopa simba.
Yakawanda Sei Mapuroteni Yandinofanira Kudya?
Sangano reGermany Society for Nutrition (DGE) rinokurudzira kudya kweprotein zuva nezuva kweinenge 0.8 gramu pakirogiramu yehuremu hwemuviri. Saka munhu anorema 70kg anofanira kudya magiramu makumi mashanu nematanhatu emapuroteni pazuva.
Nekudaro, kana iwe uchida kuvaka tsandanyama nenzira yakanangwa, iwe unofanirwa kushandisa zvinopfuura inokurudzirwa huwandu hushoma hweprotein. Zvichienderana nekusimba kwekudzidziswa kwesimba, vatambi vesimba vanoda 1.2 kusvika 2 magiramu eprotein pakirogiramu yehuremu hwemuviri zuva rega rega. Nokuda kweizvi, zvokudya zvakawanda zvine mapuroteni zvinofanira kunge zviri pamenyu. Kunyanya vatambi vanoda kunyatsosimbisa tsandanyama dzavo, mhasuru, uye marunda vanoshandisa mapuroteni zvigadzirwa zvine collagen (semuenzaniso neTriple Perform ine tri-collagen complex). Protein iyi ndiyo inonyanya kuwanikwa mumuviri.
Muganho wepamusoro wekudya kweprotein yemazuva ese magiramu maviri pakirogiramu yehuremu hwemuviri. Pane humwe humbowo hwekuti kudya mapuroteni akawanda kunogona kukurira uye pakupedzisira kukuvadza itsvo, kunyanya kune avo vane matambudziko eitsvo agara aripo.
Idya yakakwira-protein kudya kwezuva: iyo yakakwana protein yekudya chirongwa
Izvi ndizvo zvingaratidzika sezuva rine mapuroteni-akapfuma: Mangwanani anotanga nefruity protein shake. Masikati tinoenderera mberi nesadza yakazara-zviyo uye muto weprotein-rich. Saladhi inokurudzirwa manheru.
Mangwanani: Recipe berry kuzunungusa
Kune 1 girasi (inenge 300 ml): sarudza 30 g raspberries. Shambai 30 g blueberries uye 1 bunch ye currants uye muome. Isa 250 ml pure buttermilk, 1 pinch yeturmeric, uye michero mublender uye puree zvese zvakanaka. Dururira kuzunungusa mugirazi uye unakirwe.
Nguva yekugadzirira approx. 5 maminitsi. Approx. 130 kcal; 12g mapuroteni, 2g mafuta, 11g makabhohaidhiretsi.
Nguva yekudya kwemasikati: recipe yehuku penne
Kwe 1 kushumira: Birai 1 litre yemvura ine munyu. Dab 150 g chicken fillet yakaoma, simmer zvinyoronyoro mumvura ye approx. Maminitsi gumi nemashanu. Bvisa. Gadzirira 15 g wholemeal penne. Wedzera 70 g pizi dzakaomeswa anenge maminitsi matatu isati yapera kubika. Cheka 40 mashanga ebasil uye 3 g yepistachios, uye puree ne 2 teaspoon yemafuta uye 5 tsp yegrated Parmesan. Wedzera zest uye muto we ¼ lime, uye mwaka. Bvisa pasta uye pizi. Geza 1 g purslane, zunza yakaoma, sanganisa ne pasta, pizi, nyama, uye pesto, uye unakirwe.
Nguva yekugadzirira approx. 25 maminitsi. Approx. 440 kcal; 47g mapuroteni, 16g mafuta, 21g makabhohaidhiretsi.
Manheru: resipi yemavara steak saladi
Kune 1 chikamu: Sanganisa 1 tsp mupunga wewaini vhiniga, 1 tsp soy muto, 1 tsp mafuta omuorivhi, 1 tsp sesame mafuta, uye 1 tsp chena miso paste, uye marinate 150 g rump steak nehafu yacho. Geza 30 g yemwana lettuce ne 30 g watercress, uye zunza yakaoma. Cheka zvakatsetseka ¼ hanyanisi dzvuku, magaka 25 g, radish 1, nemadomasi mana echerry. Cheka 4 tsp yenzungu, uye toast. Fry nyama ye approx. 1 maminitsi. Bvisa. Dururira muto wenyama kubva pani mumucheka wakasara, uye simbisa. Cheka nyama kuita zvidimbu. kuronga zvose.
Nguva yekugadzirira approx. 30 maminitsi. Approx. 410 kcal; 38g mapuroteni, 22g mafuta, 12g makabhohaidhiretsi.
