John Myers
Carbohydrates ugh, protein hui: Vanhu vazhinji vanotevedzera iyi musimboti kana zvasvika pakudya kwavo. Asi izvozvo ndezvechokwadi here? Uye kubva muhuwandu hupi huri mapuroteni pane asina hutano?
Unogona kudya mapuroteni akawandisa here?
Mapuroteni uye matombo avo ekuvaka, iwo amino acids, akakosha kumuviri: mapuroteni anoita basa rakakosha muhuwandu hukuru hwemaitiro mumuviri, kusanganisira kuvaka tsandanyama. Nechikonzero ichi, vanhu vakagwinya kunyanya vanofarira kudya mamwe mapuroteni. Ichokwadi chokuti vatambi vanoda mapuroteni akawanda haisi nguva dzose, nyanzvi yezvokudya zveEDEKA inotaura. Vatsigiri vekudya kwakaderera-carb zvakare vanovimba nekudzikisa kudyiwa kwemacarbohydrates uku vachiwedzera mapuroteni nemafuta zviri muchikafu. Zvisinei, zvichienderana nehuwandu, kunyanya kushandiswa kweprotein kunogona kuva nemigumisiro. Dzidza zvakawanda nezve mhedzisiro yeamino acids mune yedu yekuongorora chinyorwa.
Zviratidzo zvekunyanya kushandisa mapuroteni
Yakawanda sei inotsamira pane imwe nyaya. Kurudziro yeGerman Society for Nutrition (DGE) inogona kushanda seyekutarisisa tsika. Zvinodiwa zuva nezuva zvevanhu vakuru saka 0.8 gramu pa kilogiramu yehuremu hwemuviri, kubva pazera re65 inofungidzirwa kukosha kwe1.0 gramu inoshanda. Mari yakakurudzirwa muGermany inowanzosvika nyore uye dzimwe nguva inodarika. Kazhinji, puroteni yakawandisa inobudiswa muweti. Zvisinei, kana kushanda kweitsvo kwakaremara, zvinetso zvinogona kumuka uye itsvo dzinogona kukuvadzwa zvachose. Kunyangwe vanhu vane chiropa chisina simba havagone kugadzira mapuroteni akawandisa kubva kumhuka kana vegan mapuroteni masosi zvakanaka: nhengo yacho zvakare yakaremara uye kukosha kwechiropa kunoderera. Zvadaro kudya kwakaderera-protein kunokurudzirwa zvikuru. Zvimwe zviratidzo zveprotein yakawandisa zvinogona kusanganisira kurwadziwa kwepamuviri, kuvimbiswa, kuwedzera uremu, uye kuchengetedza mvura. Zvakare, verenga matipi edu pane zvaunofanira kufunga kana iwe uchida kuwedzera uremu zvine hutano.
Ngwarira kune mapuroteni sosi
Kune vanhu vane hutano, njodzi yeprotein ine njodzi overdose ishoma. Saka iwe unogona kuedza yedu mapuroteni mabikirwo kune zviri pamoyo wako. Kunyange kuzununguka kunowanzoitika neprotein powder kazhinji hakukuvadzi. Mukuwedzera kune chiyero, rudzi rweprotini runoita basa mukudya kwakakwana. Iyo DGE inokurudzira kubatanidza mapuroteni emhuka kubva munyama uye masoseji kuita chikamu chimwe muzvitatu chekudya uye kushandisa chirimwa-based mapuroteni masosi kune maviri-matatu. Izvi zvinovandudzawo kushandiswa kweprotein mumuviri. Kutarisa kwedu pane amino acid chikafu chinopa mazano ekubatana kunonzwisisika.
