Mapuroteni ndicho chivako chemaseru edu, mhasuru uye nyama. Iyo inokonzeresa mabasa mazhinji mumuviri, uye nekudaro mumwe nemumwe wedu anofanirwa kuwana huwandu hwakaringana hweprotein nechikafu mazuva ese.
Nehurombo, pachine chitendero chakapararira chekuti vanhu vanongodya nyama nezvigadzirwa zvemhuka havakwanise kuwana huwandu hunodiwa hweprotein ... Ndinonzwa nezvazvo nguva nenguva maererano nekudya kwangu. Ichokwadi here?
Mhinduro ndeyokuti kudya kwakanyatsorongwa kunogona kuva neprotein yakawanda inochengetedza hutano uye kushanda. Idya zvakasiyana-siyana zvekudya uye uwane kudya kwese kwaunoda. Nechinjo yezvokudya zvemiti, ndakavamba kushandisa zvinhu zvitsva zvakawanda, zvimwe zvacho zvandakanga ndisati ndambonzwa! Uye, hongu, ini ndakanga ndisingazive kuti vanogona kuve kwakanakisa sosi yemapuroteni, mavhitamini nemamineral, semuenzaniso:
- nzungu: 45 gramu yenzungu, zvinoenderana nerudzi, zvine 4 kusvika ku7 gramu epuroteni,
- mbeu (semuenzaniso, hemp): mu 30 magiramu ezviyo, zvichienderana nerudzi, panogona kuve kubva magiramu mashanu kusvika gumi epuroteni,
- green soya: 150 gramu yenyuchi dzakabikwa dzine magiramu gumi nemaviri eprotein,
- chickpeas: 160 gramu epepuru dzakapedzwa dzine 14 magiramu epuroteni,
Lentili: 200 gramu eyinye yakabikwa = 18 gramu eprotein
- nyemba: zvakare zvinoenderana nemhando yetsanga, semuenzaniso, mu150 gramu yenyuchi nhema dzakabikwa, 15 gramu epuroteni,
- chibage changu chandinoda iquinoa: 185 gramu yequinoa yakabikwa ine magiramu masere eprotein,
- mapira: 170 gramu yemapfunde akabikwa ane magiramu matanhatu epuroteni,
- amaranth: 240 magiramu ekupedza amaranth ane 9 magiramu epuroteni,
- tofu: mune magiramu zana nemakumi, magiramu gumi epuroteni,
- Spirulina nedzimwe algae zvakapfuma kwazvo muprotein, maipuni maviri eoma spirudin poda ine 8 gramu eprotein.
Heano mamwe emarepipes angu akavakirwa pamiti iyi: amaranth nemiriwo, red bean lobio, quinoa, mupunga nebhinzi, hummus, lentil soup.
Uye spirulina uye hemp mhodzi dzinogona kuwedzerwa kune smoothies nemajusi.
Kazhinji, zvirimwa zvakawanda zvine mapuroteni mashoma, ndosaka nyanzvi dzezvoutano dzichiti nekudya zvakasiyana siyana zuva rese, unogona kuwana mapuroteni akakwana. Semuenzaniso, 180 gramu yesipinashi yakabikwa ine magiramu mashanu eprotein, uye 5 gramu yebroccoli yakabikwa ine 140 magiramu eprotein.
Mapuroteni anofanirwa kuiswa pekutanga mune chero chikafu, kunyanya chikafu-chakavakirwa kudya. Edza kusanganisa chirimwa-chakavakirwa protein sosi nechikafu chega chega kuti uve nechokwadi chekuti une seti yakazara yeamino acids zuva rese.
Pamberi pemubvunzo wako nezvekuti mapuroteni anodiwa sei nemunhu pazuva, ini ndichati izvi ndezvega uye zvinoenderana nezvinhu zvakawanda: mararamiro ako, zvinangwa, kugaya, huremu, mhando yeproteine yakadyiwa. Muzhinji, iyo RDA, sekureva kweAmerican Academy yeNutrition uye Dietetics, iri 56 magiramu evarume uye 46 magiramu evakadzi. Nekuti vatambi vane mapuroteni akakwirira anodikanwa pane vasiri-vatambi, iyo Canadian Academy yeNutrition uye Dietetics uye neAmerican College yeMitambo Mishonga inoratidza kuti vanoverenga mapuroteni avo ezuva nezuva seanotevera:
- kudzidzira mitambo yemagetsi (Vamhanyi vemagetsi): kubva 1,2 kusvika 1,7 gramu eproteiniti pa1 kilogiramu yehuremu hwemuviri;
- vanoita zvemitambo "kutsungirira" (Vanotsungirira vatambi): kubva 1,2 kusvika 1,4 gramu eproteiniti pa1 kilogiramu yehuremu hwemuviri.
Zvitubu zve:
Yega Nutrition Dhata
Academy of Nutrition uye Dietetics
http://www.vrg.org/nutrition/2009_ADA_position_paper.pdf