Mapuroteni muzvokudya. Tafura yeprotein muzvokudya

Mapuroteni pamwe nemafuta uye makhahydrates anovaka kudya kwedu. Zvose zvavo zvakaenzana nekukosha kwechimiro. Muchikamu chino tichatarisa zvinonzi protein, rongedza urongwa hweprotein mumiti yemichero nemhuka yakabva, ticharatidza kudiwa kwevanhu maererano nehutano hwavo, makore uye rudzi rwebasa.

Chii chinonzi protein?

Zita rezvesayenzi reprotheni ndiro protein, iro muchiGiriki rinoreva "kutanga". A high-molecular substance of organic origin is composed of amino acids. Puroteni inhengo yezvose, zvachose masero emuviri. Mazhinji emasero aya ane hafu yaro.

Mumumuviri womunhu pane 21 amino acids, 8 iyo inokosha kuti uite zvakakwana. Izvi ndezvi:

• Leucine;
• Lysine;
• Valine;
• Tryptophan;
• Methionine;
• Threonine;
• Isoleucine;
• Phenylalaline.

Irreplaceability inoreva kuti muviri hauna simba rokuzvigadzira uri woga uye, saka, unofanira kugamuchira kubva kune dzimwe nzvimbo. Kuti ikubatsire - tafura yeprotein muzvokudya, izvo zvicharatidzwa pasi apa.

Basa reprotini mumuviri

Saka, kutarisa kwauri, protein ndiyo:

• Tsvina;
• Leather;
• Bodies;
• Mvere.

Uye kana tikafunga pasi rose, ipapo protein inokupa hupenyu hwakakwana, nokuti:

1. Inodzivirira zvirwere. Nhamba yakawanda yeprotini muzvokudya zvaunosanganisira mukudya kwako ndeyekusachengetedza, sezvo iine protein ine ma antibodies anodzivirira zvirwere.
2. Rinodzora zvose zvinoratidzira mumuviri. Mapuroteni ndiwo zvipfeko zvemarudzi ose ezvinhu zvinopa hupenyu hwakanaka kune munhu. Somuenzaniso, iri gastric juice, hemoglobin.
3. Inovaka. Izvo zvose zvinyorwa zvatakaratidza pamusoro (bvudzi, masimba, etc.) - ipuroteni, kana kuti myosin uye actin.
4. Kuchinja. Hemoglobin ipuroteni ye "kutakura kwevanhu vose," nokuti ndiye iye anotakura carbon dioxide nemhepo. Pamusoro pekukosha kwegadziriro iyi, hapana chikonzero pakuudza nyaya yacho pachavo, sezvo iye anoziva zvose.
5. Nourishes. 1 gramu yeprotheni i 4 kcal. Kunyange zvazvo muviri wose unogamuchira simba kubva kumakrohydrates nemafuta, uye mapuroteni muzvokudya anoenda mune zvimwe zvido, asi kana zvichidiwa, inogona kutamba violin yokutanga.

Vanhu vanoda zviprotini

Pashure pezvose zvakataurwa pamusoro peprotini, zvinogona kuonekwa kuti zvakanyanya, zviri nani. Uye sei usingaiti muviri unobatsira zvikuru, kana zvichibvira? Zvisinei, ichi chiratidzo chisiri izvo. Iyo yakanakisisa ndiyo muvengi wezvakanaka. Kune munhu, hapana chinhu chinonyanya kukosha kudarika kuenzanisa, pasinei nemunda wekushanda. Muchirevo ichi, chirevo chinotorwa, maererano nezvakakosha zviyero zveprotini zvakatarwa kune munhu maererano nehupenyu hwake uye uremu. Saka, muvhareji wezviyero ndiwo 0.85 magamu eproteine per kilogram yekuyera. Iyi mari inobatanidza zvinodikanwa zvezuva nezuva zveprotheni. Kuwanda kwemapuroteni mumigetsi (tafura iri pasi) inobatsira kunyatsogadzira kudya.

Uye zvino-iyo tsanangudzo. Kana iwe uchitora mararamiro anoshingaira, chiyero chemapuroteni chinofanira kuwedzerwa kusvika ku7 gramu pa kilogram yehuremu. Nechi chikamu ichi chinowedzera mapuroteni mumasumbu. Kana iwe uchitaura nezvemitambo yevatambi, zvino data inotevera:

• Kuti uwedze kana kuchengetedza hutema huripo, unoda kudya anenge 1.5 gramu eproteine per kilogram yekuyera;
• Kuti kuderedze huwandu hwemafuta omuviri, unogona kuwedzera kwekanguva kudyiwa kwe 1.9 gramu eprotein per kilogram yekurema.

Kuti zvive zvakagadzikana uye zvakanakisisa zvinyorwa zveprotini, zvinokurudzirwa kuti zvisapfuure kudyiwa kwayo kupfuura 30 gramu pahupenyu hwose.

Tafura yemapurotini muzvigadzirwa zvezvokudya zvemhuka

Mapuroteni ezvipfuwo mukuenzanisa nemafuta avo anogadzira mimwe mhando yakagadzirwa zvakakwana yeavo inonyanya kukosha amino acids. Funga rondedzero yeprotheni-yakawanda michina yemhuka yakabva.

Tafura yepuroteni muzvokudya zvemiti yakabva

Vagari vemizambiringa vanozviwana zvakaoma kuwana chikafu chakakosha chezvokudya kuitira kuti muviri uwane amino acids anodiwa, muzviitiko zvakawanda vanofanira kushandiswa kune zvakakosha zvinowedzera. Funga rondedzero yeprotheni-yakawanda michina yemiti yakabva.

Zvakanaka, unofanirwa kusanganisa mukudya kwepuroteni yemhuka nemhuka yemichero, sezvo iyi yekupedzisira inobva kune fiber uye mavitamini. Uyezve, mapuroteni emiti anonyoresa kudya uye haatakura mafuta uye cholesterol muzvipfeko, kusiyana nemumwe munhu wemhuka. Tafura yepuroteni muzvokudya ichabatsira kubhadhara.

Zvirwere zvepurotini nemigumisiro yaro

Kuti ufanane nemigumisiro yekugadzikana kwepuroteni yakagadziriswa, zvakakwana kuti uverenge zvose zvayo zvinokosha mumutumbi uye funga kubva kune zvakasiyana. Mune mamwe mazwi, mapuroteni anoshaya ndeokuti:

• Yakaneta yakasimba;
• Kusakwanisa kwehutano hunoita kuti hupenyu hwakanaka hwehupenyu huvepo;
• Matambudziko nemasumbu, ganda, vhudzi, kushaya simba;
• Anemia.

Zvirwere zvepurotini nemigumisiro yaro

Zvose zvakanaka mumwero, munhu wese anoziva izvi. Mukutsvaga misi miviri, kuponeswa kwakanaka uye chimiro chakagadzirwa, vatambi vakawanda vanowanzodya kudya kweprotein. Izvi zvinoshandawo kune avo vanofarira kudya kwema-carbohydrates uye vanowana huwandu hwezuva regaori inowanikwa nemaproteine nemafuta. Inofanira kurangarirwa kuti puroteni tafura muzvigadzirwa zvinokubvumira kuti ubatisise pane zvinodiwa.

1. Kuwedzerwa kweprotheni yakawanda kunokonzerwa nekugadzirwa kweminyo yemabwe. Ngozi inomuka ka2,5 nguva!
2. Kuwedzera kweprotini kunogona kukurudzira kukura kwechirwere chakadai sewasteoporosis. Kana uine zvinetso zvepvo, kunyange zviduku, chirwere chinotyisa cheprotini chichavawedzeredza.
3. Kuderedza mvura. Hungu, chokwadi, kwete dambudziko rinotyisa kupfuura mamwe ose, kune zvakakwana kungodya chidimbu chaidiwa chemvura.
4. Mapuroteni akawanda anowedzera mukana wekenza yemagetsi.
5. Nekusaenzana mune zvekudya nekuwandisa kwemapuroteni, ketosis inogona kukura. Izvi zvinoratidzwa nekukura kwemaketone emakone (chibereko chekuparadzaniswa kwemafuta masero). Kuwedzera kweketone kunopisa muviri, zvichikonzera kushungurudza, kurwisa kwekurutsa uye kunhuwa kweacetone kubva mumuviri. Mumamiriro ezvinhu akaipisisa, izvi zvinogona kutungamirira kune ketoacitosis kune avo, izvo zvinotyisa kuupenyu. Kuti udzivise izvi, gadzirisa kudya kwako nepfungwa (iyo puroteni tafura muzvigadzirwa zvichabatsira mune izvi).

Zvokudya zvinowedzera kuwanda muprotheni

Ko zvakadini kana chirongwa cheproteiniti chakanyorwa chisingawaniki nezvokudya zvakajairika? Pano nhengo dzakakosha dzakakwana dzinouya pakununura. Usatya - izvi zvinoshanda zvikuru kune vatambi, sezvo munhu akawandisa asina matambudziko "achadya" 0.85 gramu pa kilogi yehuremu. Usatya, hachisi chikafu, kwete steroids nedzimwe nhau dzinotyisa, iyo ipuroteni yakachena. Zvinonzwisisika, zvakakosha kuswedera pamwe nezvose zvinotarisirwa kusarudzo - kwete chete mapuroteni mune zvigadzirwa (tafura - pamusoro), asiwo maongorori kubva kunzvimbo dzakakosha inofanira kunge yakavakirwa kubva pachikonzero. Saka, semuenzaniso, zvakakosha kuti tinyatsocherechedza zvakananga izvo zvakakurumbira BCAA kuwedzera nhasi ndiyo puroteni imwechete yakatorerwa iwe, ikasiya zvitatu zvinokosha zveamino acids, iyo musero inenge 30%. Ichi chiwedzere chinoratidzwa nokuda kwekunyanyisa kwemuviri, sezvo inokurudzira mushure mutsva kupora.

Mugumisiro

Ndezvipi zvimwe zvandingareva? Mapuroteni ndechimwe chemaswatu matatu apo hutano hwevanhu hunoitwa. Kuumbwa kwemapuroteni muzvokudya kunokosha zvakanyanya pakugadzira kuvaka kudya kwakanaka. Hapana chikonzero chekushingaira kutarisa magiramu akapiwa maproteine per kilogram yehuremu - huwandu hwahwo hunogona kuchinja zuva nezuva maererano nezvamunofarira, asi huwandu hwekushanda hunofanirwa kunge hunoenderana nemirairo.