Sezvinozivikanwa kubva kubiochemistry, Chero chigadzirwa muunganidzwa wemakemikari. Nekubatsirwa kwekudya, muviri unobvisa zvinhu izvi kubva muzvokudya, uye zvino unozvishandisa kune zvaunoda. Panguva imwecheteyo, zvimwe zvinovaka muviri zvinokanganisa muviri zvakanyanya, zvimwe zvishoma. Tsvagiridzo yakaratidza zvinhu izvo, kana zvisipo kana kushaikwa, zvinokanganisa hutano. Zvinhu izvi zvinonzi "zvakakosha", zvinosanganisira 4 mapoka ezvinhu:
Boka I - macronutrients:
mapuroteni - 8 amino acids (yevana - gumi amino acids);
mafuta - 4 marudzi emafuta acids uye anobva kwavari - cholesterol,
makabhohaidhiretsi - 2 marudzi emacarbohydrates,
II boka - 15 zvicherwa
III boka - 14 mavitamini
Boka IV - dietary fiber
Muchikamu chino, tichatsvaga kuti ndezvipi zvezvinhu izvi zvinowanikwa munyama yemhuka neshiri, uye dzidza maitiro ekuzvitsiva nezvimwe zvigadzirwa - zvitubu zvezvikafu izvi.
Zvimwe zvinovaka muviri zviri muzvokudya zvinokanganisa muviri zvishoma, uye nekushayikwa kwavo kwekuchinja kukuru muhutano hazvina kuonekwa. Vanonzi "zvakakosha" kana zvidiki zvinovaka muviri, isu hatingazvibate pazviri munyaya ino.
Chikamu I. Kutsiva zvigadzirwa zvenyama nema macronutrients (mapuroteni, mafuta, makabhohaidhiretsi)
Ngationei kuti ndezvipi zvakakosha zvinowanikwa muzvigadzirwa zvenyama uye enzanisa neavhareji yemukati yezvinhu zvakafanana muzvigadzirwa zvezvirimwa. Ngatitangei nema macronutrients.
1. Kutsiva zvigadzirwa zvenyama kune mapuroteni
Isu tichaongorora mapuroteni ari muzvigadzirwa zvenyama uye sarudzo dzekuzvitsiva nezvimwe zvigadzirwa. Tafura iri pazasi inoratidza huwandu hwekuenzanisa kwekudya kwakakosha munyama uye nhengo dzemhuka neshiri zvichienzaniswa neavhareji kukosha kwezvinhu zvakafanana izvi mukudya kwezvirimwa. Tsvuku inoratidza kushaikwa kwekudya mukudya kwezvirimwa zvichienzaniswa nezvigadzirwa zvenyama, girinhi inoratidza kuwandisa.
Pano uye pazasi:
Mumutsara 1 - chiyero chemukati chekudya mumhasuru uye nhengo dzemhuka neshiri
Mutsara 2 - huwandu hwehuwandu hwezvinhu zvinovaka muviri zvinogona kuwanikwa kubva kune zvigadzirwa zvenyama
Row 3 ndiyo avhareji yehuwandu hwekudya mukudya kwezvirimwa, kusanganisira zviyo, nyemba, nzungu, mhodzi, michero nemabheri, miriwo nemakwenzi, howa.
Mutsara wechina - huwandu hwehuwandu hwehuwandu hunogona kuwanikwa kubva kune zvigadzirwa zvemiti
Row 5 - shasha yemishonga yemakwenzi ine huwandu hwakanyanya hwekudya kubva muboka remishonga yemakwenzi
Saka tinozviona Paavhareji, maererano nemakoriyori, kudya kwezvirimwa hazvisi pasi pemhuka. Naizvozvo, kana uchichinjira kune chirimwa-chakudya, hapana chikonzero chekuwedzera chikafu nechakanyanya-calorie chirimwa chikafu.
Neprotein mamiriro acho akasiyana: tinoona kuti mavhareji eprotein yemiti mumiti yakaderera katatu pane zvigadzirwa zvemhuka. Saizvozvo, kana ukasatsiva nemaune nyama nezvimwe zvigadzirwa zveprotein, zvino nekuderedza kana kuburitswa kwechikafu kubva munyama, mapuroteni mashoma anotanga kupinda mumuviri uye kune njodzi huru yekuwana zviratidzo zvekushomeka kweprotein.
Kushaikwa kweprotein kunozviratidza sei uye kuti ungazviongorora sei? Kuti uite izvi, funga kuti sei muviri uchishandisa mapuroteni - kubva pano tichaona kuti kushomeka kwayo kunozviratidza sei mukuita:
1. Puroteni chinhu chekuvaka.
Chokwadi ndechokuti muviri une makumi emamiriyoni emasero, sero rimwe nerimwe rine nduramo yaro. Upenyu hwesero hunoenderana nebasa raanoita (somuenzaniso, sero rechiropa rinorarama mazuva 300, sero reropa rinorarama mwedzi mina). Masero akafa anofanira kutsiviwa nguva nenguva. Muviri unoda mvura nemapuroteni kuti ugadzire masero matsva. Mune mamwe mazwi, muviri chivako chekusingaperi, uye chivakwa ichi chinogara chichida mvura nesimende. Protein inoshanda sesimende mumuviri. Ikoko hakuna mapuroteni kana kuti haana kukwana - masero haazadziswi, somugumisiro, muviri unoparadzwa zvishoma nezvishoma, kusanganisira misumbu, uye munhu wacho haachakwanisi kuita kuwanda kwekudzidzira kwemuviri kwaakaita kare.
2. Mapuroteni - accelerator yemaitiro.
Chinhu chiri pano ndechekuti metabolic maitiro ari kuenderera mberi mumuviri - zvinhu zvinopinda muchitokisi uye ipapo zvinoshandurwa kuita zvimwe zvinhu, huwandu hwemaitiro aya hunonzi metabolism. Muchiitiko ichi, zvinhu zvisina kushandiswa zvinoiswa munzvimbo yekuchengetedza, kunyanya muadipose tissue. Protein inomhanyisa maitiro ese emetabolism, uye kana protein shoma ichipinda mumuviri, maitiro haakurumidze, anoenda zvishoma nezvishoma, zvichiteerana, mwero wemetabolism unodzikira, huturu husina kushandiswa hunoonekwa, hunowedzera kuiswa muadipose tishu. Kunze, kuderera kwechiyero chemetabolism kunoonekwa mukuremerwa kunopesana nemashure ekushaya kudya kwakakwana, kuneta, kunonoka kuita uye maitiro ese, kusanganisira epfungwa, uye kuneta kwakawanda.
3. Puroteni ndiyo hwaro hwema enzymes ekudya.
Mumamiriro ezvinhu aya, tiri kutaurawo nezvekushaya mapuroteni. Digestion inoitwa kusvika pamwero mukuru nekuda kwema enzymes ekugaya. Digestive enzymes zvakare mapuroteni. Naizvozvo, kana pasina mapuroteni akakwana mukudya, ma enzymes mashoma anogadzirwa, nekudaro, chikafu chinenge chisisagayiwe, izvo zvinotungamira mukusagadzikana kwekudya, kuderera kwemhando dzechikafu mukudya, uye kusabatwa zvakanaka kweiyo kunyange iyo dzakagayiwa.
4. Mapuroteni - kutakura zvicherwa.
Anenge munhu wose anouya kwandiri, ari pakudya-based diet, ndinokumbira kuti ndiite bvudzi rekuongorora kwekutsvaga zvinhu. Kuongorora kwebvudzi kunoratidza huwandu hwezvinhu zvakakosha mumuviri pamusoro pemwedzi 6-8. Sezvineiwo, hazvishamisi kuti chimwe kana zvimwe zvezvinhu izvi zvishaikwe. Kushaikwa uku kunokonzerwa, kune rumwe rutivi, nekushaikwa kwezvinhu izvi pachavo mukudya, uye, kune rumwe rutivi, nekusabatwa zvakanaka. Chii chinotarisa kutorwa kwemaminerari? Semuenzaniso, celery yakapinda mumuviri, kune yakawanda sodium mu celery, digestion yakabudisa sodium uye ikozvino yakagadzirira kupinda muchitokisi, asi sodium haigoni kupinda pachayo, inoda puroteni yekufambisa. Kana pasina mapuroteni, ipapo chikamu chesodium chichapfuura pasina kupinda muchitokisi. Kureva kuti mufambi (chemical element) asvika, asi hapana bhazi (squirrel) rinomuendesa kumba (kune cage). Saka, nekushomeka kweprotein, kushomeka kwezvinhu mumuviri kunoitika.
Kuti urege kuunza kuperevedza kweprotein paunenge uchisunungura chikafu kubva kune zvigadzirwa zvenyama, shandura mapuroteni kubva munyama nemapuroteni kubva kune zvimwe zvigadzirwa. Ndezvipi zvekudya zvine mapuroteni akakwana kutsiva nyama?
Mapuroteni ane mhando yechikafu
Inogona kuonekwa kubva pamufananidzo kuti Kune mapuroteni akawanda muhove, cottage cheese, mazai machena uye nyemba. naizvozvo pachinzvimbo chezvigadzirwa zvenyama, idya izvo zvigadzirwa zveprotein zvinoenderana nerudzi rwako rwekudya panguva ino, zvirinani muhuwandu hwakafanana newawakadya nyama. Chizi, nzungu, uye mhodzi (kunyanya mhodzi dzemanhanga) dzinewo mapuroteni akawanda, asiwo ane mafuta akawanda, saka kana iwe ukazadza mapuroteni nemhando idzi dzezvokudya, nekufamba kwenguva, mafuta anozoungana mumuviri pamwe chete neprotein, iyo inotungamira. kurema.
Iprotein yakawanda sei yaunoda kudya pazuva kuti uite basa rakajairwa? Kudzidzira uye kutsvakurudza kunoratidza kuti, pasinei nemhando yezvokudya, huwandu hwakanaka kune mukuru 1 g yeprotein (kwete chigadzirwa cheprotein, asi chinhu) pa 1 kg yehuremu hwemuviri, yevana nevatambi - nhamba iyi yakakwirira.
Kuti uwane huwandu uhu hweprotein, uchifunga nezvezvimwe zvikafu zvinodyiwa pazuva, zvinoshanduka Idya kanenge kamwe puroteni chigadzirwa zuva rega rega, semuenzaniso, kana iri cottage cheese, ipapo muhuwandu hwe150-200g, kana maruva, ipapo muhuwandu hwe70-150g. muhuremu hwakaoma. Mhinduro yakanaka ingave yekuchinjana mapuroteni ezvokudya - somuenzaniso, rimwe zuva kune cottage cheese, imwe - lentils.
Zvinowanzonyorwa kuti pakudya kwezvinomera hapana chikonzero chehuwandu hwakawanda hweprotein sepakudya kwechinyakare. Zvisinei, ruzivo rwangu pachangu uye ruzivo rwevanhu vanondibata zvinonyatsoratidza kusava nechikonzero kwekutaura kwakadaro. Kuwanda kweprotein pazuva hakubvi pamhando yezvokudya. Kana munhu asina chokwadi chekutsiva nyama nezvimwe zvigadzirwa zveprotein zuva rega rega uye muhuwandu hwakakodzera, ipapo nekukurumidza kana kuti gare gare munhu akadaro achaita zviratidzo zvekushomeka kweprotein.
Izvo zvakare zvine musoro kufunga kwete chete huwandu hwese hwepuroteni iyo chigadzirwa ichi chine, asiwo protein yakagadzirwa.
Muviri, wagamuchira puroteni, unoiparadzanisa kuita amino acids, sekuita macube, kuitira kuti gare gare aya amino acids anogona kusanganiswa mumubatanidzwa wakakodzera. Maitiro acho akafanana nekuvaka imba ine Lego blocks. Somuenzaniso, unofanira kuvaka imba kubva 5 tsvuku cubes, 2 bhuruu uye 4 girini. Muchiitiko ichi, chikamu chemuvara mumwe hachigoni kuchinjwa nechikamu cheimwe ruvara. Uye kana tiine zvidhinha zvitsvuku zvitatu chete, ipapo 3 ichashaikwa, uye hauchakwanisi kuvaka imba. Zvimwe zvese zvicharara zvisina basa uye hazviunze chero pundutso. Kune muviri, 2 cubes, kureva, 8 amino acids, inonyanya kukosha. Kubva kwavari, muviri unovaka marudzi ese emasero aunoda. Uye kana imwe mhando yemakubhi isina kukwana, ipapo muviri hauzokwanisi kushandisa zvizere mamwe ese amino acids. Huwandu hweamino acids uye huwandu hwavanobatanidzwa pamwe chete hwakakosha zvakare. Nekuti maamino acids akaenzana sei kune mumwe nemumwe, vanotonga nezvekubatsira kweprotein chigadzirwa.
Ndechipi chigadzirwa cheprotein chakanyanya kuenzana uye chine ese 8 amino acid muchikamu chakakodzera? Sangano reWorld Health Organisation (WHO) kuburikidza netsvagiridzo yakaburitsa fomula yeprotein yakanaka. Iyi fomula inoratidza kuti yakawanda sei uye rudzii rweamino acid inofanira kunge iri muchigadzirwa chemunhu. Iyi fomula inonzi amino acid mamakisi. Pazasi pane tafura yetsamba pakati peiyo amino acid kuumbwa kweakasiyana mapuroteni zvigadzirwa uye iyo WHO amino acid mamakisi. Tsvuku inoratidza kushomeka kana ichienzaniswa neiyo WHO yakakurudzirwa huwandu.
Relative content of amino acids muprotein products
Mhedziso yemukati yeamino acids mune mapuroteni zvigadzirwa
Inogona kuonekwa kubva pamatafura kuti:
1. Kana chirimwa kana zvigadzirwa zvemhuka hapana mapuroteni akanakira vanhu, mhando imwe neimwe yeprotein ine "simba uye kushaya simba" kwayo;
2. Hazvibviri kuwana iyo yakakodzera amino acid formula kubva kune imwe mhando yeprotein chigadzirwa, saka zvine musoro kugadzira kudya kwakasiyana-siyana kweprotein uye kushandura marudzi akasiyana ezvigadzirwa zveprotein. Semuenzaniso, kana muviri usingakwanisi kutora lysine yakakwana kubva kumbeu yemanhanga, ipapo ichava nemukana wekutora lysine kubva, semuenzaniso, lentils kana cottage cheese;
3. Nyama maererano neamino acid yakakosha haina hunhu hwakasiyana, zvichiteerana, ine nzira inonzwisisika. zvigadzirwa zvenyama zvinogona kutsiviwa nemusanganiswa wemamwe marudzi ezvigadzirwa zveprotein, izvo zvinosimbiswa nekuita.
4. Nyama inogona kunzi inobudirira puroteni chigadzirwa kana yakanga isina zvipingamupinyi zvakawanda mumhando yehomoni, kuora mumatumbo, zvinodhaka zviri munyama, uye mararamiro emhuka neshiri mumapurazi, naizvozvo. kuregererwa kubva munyama, zvichienderana nekutsiviwa kwayo kwakazara kwechimwe nechimwe chinhu chakakosha chekudya, inochenesa muviri, inobatsira hutano uye kuziva.
Muviri hauna hanya nechimiro, unoda mishonga, munyaya yeprotein, aya amino acids. Ndosaka zvisarudzire izvo zvokudya zvinogamuchirwa kwauri uye uzvidye zuva nezuva muchiyero chakafanira.
Zviri nani kutsiva chimwe chigadzirwa nechimwe zvishoma nezvishoma. Kana usati wadya mbambaira dzakakwana kare, muviri wako unoda nguva yekudzidza mawaniro eamino acids kubva mumbesa. Ipa muviri wako nguva yekudzidza kuita basa rawo idzva. Zviri nani kuderedza zvishoma nezvishoma huwandu hwezvigadzirwa zvenyama, uchiwedzera huwandu hwezvigadzirwa zvinotsiva ivo. Zvinoenderana nezvidzidzo, shanduko yemetabolism inotora mwedzi mina. Panguva imwecheteyo, pakutanga, zvigadzirwa zvitsva hazvizoiti sezvinofadza. Izvi hazvireve nekuti kuravira kune mediocre, asi nekuti muviri hauna kujaira, haukurudzire chishuwo chako chehomoni. Iwe unongoda kupfuura panguva ino, mushure memavhiki maviri, zvigadzirwa zvitsva zvinotanga kuita sezvinonaka. Nokuita uchifunga uye nguva dzose, uchabudirira.
Verenga pamusoro pekutsiviwa kwezvigadzirwa zvenyama kune zvimwe zvinovaka muviri zvakakosha kune hutano muzvikamu zvinotevera zvechinyorwa.