Protein ndicho chikamu chikuru chesero rega rega riri mumuviri wako, saka zvakakosha kuti uwane yakakwana. Sezvakaratidzwa neongororo dzichangobva kuitwa, muviri wedu ungatoda mapuroteni akawanda kuti ushande zvakanaka kupfuura zvataimbofunga.
Mari inokurudzirwa kumunhu mukuru i0,37 magiramu eprotein pakirogiramu (0,45 kg) yehuremu hwemuviri, kana 15% yemacalorie ako ezuva nezuva. Zvisinei, mamwe mapuroteni anogona kudiwa kune vanhu vari kushingaira mumitambo, pamwe chete nevanhu vakwegura.
Muchidzidzo chevarume nevakadzi vakuru ve855, avo vakadya chete chiyero cheprotein yakakurudzirwa vakaratidza maitiro ekunetseka mukurasikirwa kwepfupa kana vachienzaniswa nevaya vanodya kupfuura mari yezuva nezuva. Avo vakadya zvishoma zvishoma zveprotein vakarasikirwa nemapfupa akawanda - 4% mumakore mana. Uye avo vatori vechikamu vakadya mapuroteni akawanda (anenge 20% emakoriyumu ezuva nezuva) vane kurasikirwa kuduku, pasi pe1,5% pamakore mana. Kunyange zvazvo chidzidzo ichi chakaitwa pakati pevanhu vakwegura, zvigumisiro zvinofanira kutariswa nevose vanocherechedza hutano hwavo.
“Kana uchiri mudiki, unoda mapuroteni anovaka mapfupa akasimba. Mushure memakore makumi matatu, unoda kuti udzivise kurasikirwa kwepfupa. Kuchengeta mapfupa akasimba ibasa rehupenyu,” anodaro Kathleen Tucker, mutevedzeri wepurofesa wezvehutano hwezvirwere paTufts University kuU.S.
“Hapana mubvunzo kuti vanhu vakuru vanoda mapuroteni akawanda. Vachembera vanodya miriwo vakura vanofanira kutarisisa nezvekudya zvine mapuroteni akawanda senge legumes nesoya,” anobvuma kudaro nyanzvi yezvekudya, Reed Mangels, chipangamazano wezvekudya kuVegetarian Resource Group uye munyori pamwe naye weThe Vegetarian Diet Guide.
Kuwanda kweprotein inopedzwa kunofanirwa kubhadhara kune avo vanoda kubvisa uremu hwakawandisa. Kudya mapuroteni akakwana kunobatsira kuwedzera kurasikirwa kwemafuta uku uchideredza kurasikirwa kwemhasuru, chidzidzo chitsva chakawana. “Izvi zvakakosha nekuti kurasikirwa kwemhasuru kunoita kuti metabolism yako inonoke, chiyero icho muviri wako unopisa macalorie. Izvi zvinoita kuti zviome kuchengetedza uremu hune hutano uye kunonotsa kuderera kwemafuta, "anodaro William Evans, mutungamiriri weNutrition, Metabolism uye Exercise Laboratory paYunivhesiti yeArkansas Health Sciences.
Vanhu vazhinji havawane mapuroteni avo ezuva nezuva. Maererano neUSDA nhamba, inenge 25% yevanhu vanopfuura 20 uye 40% yevanhu vanopfuura 70 vanodya zvishoma kudarika zvakakurudzirwa chiyero cheprotein - kureva, kwete zvakakwana kuchengetedza mhasuru nemapfupa mumamiriro akanaka. Zvisinei, ma<em>dieter, vakadzi vatete, uye vakadzi vakura—avo vanonyanyotapurwa nokuparara kwemapfupa netsandanyama—vanowanzocherechedzwa kuva vashoma muzvokudya zveprotein.
Nokudaro, maererano nekutsvakurudza, vanhu vanoshingaira uye vanhu vakwegura vanorayirwa kuti vawedzere huwandu hweprotein muzvokudya zvavo kusvika ku20% yehuwandu hwekoriori, kana kusvika ku 0,45-0,54 gramu paundi yehuremu hwemuviri.
Verenga huwandu hweprotein
Iwe unogona kuverenga huwandu hweprotein yaunoda iwe pachako. Ingobata karukureta wowedzera huremu hwako mumapaundi ne0,37 magiramu emapuroteni.
Ngatitii uremu hwako i150 pounds (anenge 68 kg). Ipapo tinowana:
150 x 0,37 g = 56 g yemapuroteni pazuva
Asi kune vanhu vanoshingaira uye vakuru, zvakakosha kushandisa 0,45-0,54 magiramu eprotein paundi yehuremu hwemuviri mufomu. Zvino, kana uremu hwako huri 150 pounds, zvinobuda:
150 x 0,45 g = 68 g mapuroteni
150 x 0,54 g = 81 g mapuroteni
Izvi zvinoreva kuti iwe unofanirwa kushandisa 68-81 magiramu emapuroteni pazuva.
Saka, inoramba ichifunga kuti ndezvipi zvekudya kuti uwane huwandu hunodiwa hweprotein. Sezvo miriwo yakaderera muprotein, unofanirwa kuziva mamwe mapuroteni. Nokudya zvokudya zvakanyorwa pasi apa nguva dzose, unofanira kunge uchiwana huwandu hwakafanira hweprotein. Edza kubatanidza zvigadzirwa zvakawanda mune imwe resipi - izvi zvichaita kuti zvive nyore kuwana huwandu hwaunoda.
½ kapu yakabikwa kana 1 kapu yemuriwo mbishi = 2 gramu
½ mukombe tofu = 8 magiramu
1 kapu tempeh = 31 magiramu
1 kapu yakabikwa bhinzi = magiramu gumi nematanhatu
2 tsp peanut butter = 8 magiramu
1 tsama yenzungu = 6 magiramu
1 mukombe wakaomeswa muchero = 21 gramu