Nei mapuroteni?
- Kana chikafu chakaderera mumapuroteni, hutachiona hunodzikira. Kupera chete makumi maviri neshanu muzana kushomeka muyero yezuva nezuva inoderedza kuramba kwemuviri kuzvirwere. Zvidzidzo zvakaratidza kuti nekuda kwekushomeka kweprotein, ma antibodies mashoma anogadzirwa anodzivirira muviri kubva kuzvirwere, uye kune mashoma mamwe maseru anoshanda zvakanyanya muma immune system.
- Mapuroteni chivako chemuviri. Mapuroteni anoshandiswa kuvaka masero echitokisi, madziro evascular, ligaments, shwashwa uye tendon, ganda, vhudzi nezvipikiri. Uye, hongu, pachako mapuroteni - kusanganisira enzyme.
- Nekushaikwa kweprotein, kubatwa kwemamwe mavhitamini nemamineral kunoshatisa. Phosphorus uye iron muhuwandu hunodiwa kune hutano hunogona kuwanikwa chete kubva kune zvigadzirwa zveprotein, uyezve, iron - chete kubva kumhuka.
- Nekushomeka kweprotini, mamiriro eganda anowedzera - kunyanya pazera
Iyo inoshanda zvakanyanya uye yakaderera-calori mapuroteni sosi
| chigadzirwa | Mapuroteni ari mukati (kubva pane zvinodiwa zuva nezuva) | Calorie kukosha | |
mbira | 43% | 194kcal | |
Nyama yemombe | 43% | 219 kcal | |
Mbudzi | 36% | 245kcal | |
38% | 373kcal | ||
Teki | 33% | 153kcal | |
| 187kcal | |||
| Halibut | 34% | 122kcal | |
| Code | 31% | 85kcal | |
Tuna yakakanyiwa вpachake muto | 38% | 96kcal | |
37% | 218kcal | ||
| Zai jena | 19% | 48kcal | |
| mafuta 5% | 35% | 145kcal | |
| Peanut | 43% | 567kcal | |
25% | 654kcal | ||
| Peas | 18% | 130kcal | |
| nyemba | 16% | 139kcal | |
6% | 131kcal | ||
22% | 307kcal | ||
| Yakagadzirwa soy chigadzirwa (“Soy nyama”) | 70 - 80% | 290kcal |
Idzi chokwadi chinokubatsira iwe kuita yako sarudzo uye kuronga kudya:
- Zai rehuku, mukuenzanisa nezvimwe zvigadzirwa, rine puroteni yakakwana, iyo inenge yakanyatso kutorwa nemuviri.
- Nyama ndiyo sosi inodhura kwazvo yeproteine yakakwana muhuwandu hunodiwa.
- Mapuroteni ehove akafananidzwa ne93 - 98%, nepo nyama mapuroteni ne87 - 89%.
- Zvigadzirwa zvemiriwo, kunze kwesoya, hazvina kukwana mapuroteni ekuumbwa "mubhegi rimwe". Kuti uwane mapuroteni akazara kubva mukudya kwezvirimwa, unofanirwa kugara uchisiyanisa: kureva, kudya zviyo, nyemba, nzungu zuva rega rega (zvichida, pamwe chete nezvigadzirwa zvemukaka kana zai).
- Mafuta ehove, zvakasiyana nemafuta emombe, nyama yenguruve, gwayana, isosi yakakosha ye omega-3 fatty acids, saka inogona kunge isingakoshe "kuponesa" pairi.
Zvakadii nezvehunhu?
Asi hazvisi izvo zvese zvaunoda kuti uzive nezve mapuroteni kuitira kuti unyatsogadzira chikafu. Kutanga, mapuroteni ane akasiyana maitiro. Kechipiri, ese akagamuchirwa nenzira dzakasiyana.
Mapuroteni akaumbwa nemaamino acids, uye isu tinofarira iwo maamino acids anonzi akakosha. Zvimwe isu isu pachedu tinogona kuzvigadzira, uye izvi - zvinogamuchira chete nechikafu. Kuongorora mapuroteni anobatsira echinhu chimwe nechimwe chigadzirwa (ndiko kuti, zvakanaka uye zvakaenzana zvakakosha amino acids zvinoratidzwa mairi), iyo inonzi protein utility factor (CPB) inoshandiswa. Iyo coefficient inofungawo chechipiri chinhu mukuwedzera kune amino acid yakagadzirwa - kuti mapuroteni kubva kune chimwe chigadzirwa anonyudzwa sei mumuviri. Kubva 1993, Protein Utility Factor yakashandiswa neWHO neFood and Agriculture Organisation yeUnited Nations kuongorora mhando yechigadzirwa.
Mazhinji Mapuroteni Anoshanda Anowanikwa
| chigadzirwa | CPB | |
| zai | 1,00 | |
| mukaka | 1,00 | |
| ChiKedhi | 1,00 | |
| Soy protein poda | 0,94 - 1,00 | |
| Teki | 0,97 | |
| Salmon hove dzemhuri | 0,96 | |
| Nyama yemombe | 0,92 | |
| Chicken | 0,92 | |
| Mupunga / oatmeal nemukaka | 0,92 | |
| nyemba | 0,68 | |
| Buckwheat | 0,66 | |
| Peanut | 0,52 | |
| Chibage | 0,42 |