Momwe Mungapangire Zakudya Zamapuloteni? Kuchepetsa Kunenepa ndi Mapuloteni Zakudya

Mapuloteni ndi ofunika pa thanzi. Ndi chakudya chomwe chimayenera kudyedwa tsiku lililonse kuti tikwaniritse zosowa za thupi. mapuloteni Kuchuluka komwe kumatengedwa tsiku lililonse ndi 0.8 magalamu pa kilogalamu. Komabe, kafukufuku amasonyeza kuti zambiri kuposa ndalamazi ziyenera kutengedwa kuti muchepetse thupi.

Kodi Protein ndi Chiyani, Chifukwa Chiyani Ndi Yofunika?

mapuloteniNdi imodzi mwama macronutrients atatu, pamodzi ndi chakudya ndi mafuta. Imagwira ntchito zotsatirazi mthupi lathu:

Kukonza ndi kukonza

Mapuloteni ndiye chigawo chachikulu cha minofu, mafupa, khungu ndi tsitsi. Minofu iyi imakonzedwa nthawi zonse ndikusinthidwa ndi mapuloteni atsopano.

Mahomoni

Mapuloteni amithenga a Chemical amathandizira kuti ma cell ndi ziwalo za thupi lathu zizilumikizana. 

michere

Ma enzymes ndi mapuloteni, ndipo masauzande azinthu zomwe zimachitika m'matupi athu zimayendetsa.

Transport ndi kusunga

Mapuloteni ena amathandiza kupeleka mamolekyu ofunika kwambiri kumalo amene akufunika. Mwachitsanzo, puloteni ya hemoglobini imanyamula mpweya kupita ku maselo a thupi.

Mapuloteni amapangidwa ndi timagulu ting'onoting'ono totchedwa amino acid. Mwa ma amino acid 22, 9 amatengedwa kuti ndi "ofunikira", kutanthauza kuti ayenera kupezeka kuchokera ku chakudya; chifukwa matupi athu sangathe kuchita. Chofunika kwambiri, zakudya zina zimapereka mapuloteni abwino kuposa ena kutengera mbiri yawo ya amino acid.

Zogulitsa zanyama zimatengedwa ngati "mapuloteni athunthu" chifukwa amapereka ma amino acid ofunikira pamlingo woyenera womwe thupi limafunikira. Izi ndi monga mazira, mkaka, nyama, nsomba ndi nkhuku.

Mapuloteni amasamba samapereka okwanira amino acid onse ofunika, koma amatha kuphatikizidwa ndi zomera zina kuti apange mapuloteni athunthu. Nyemba, nyemba, mbewu, soya, mtedza ndi njere ndi zitsanzo za zakudya zokhala ndi mapuloteni ambiri.

Ngakhale kuti ubwino wa mapuloteni ndi wofunika, kuchuluka kwa mapuloteni omwe amadya ndikofunikanso.

Kodi Mapuloteni Afunika Bwanji Pakuchepetsa Kuwonda?

chilakolako ndi kukhuta

Kudya zomanga thupi zambiri kumathandiza kuthetsa njala ndi chilakolako kwa nthawi yaitali. Mapuloteni amachulukitsa kupanga kwa mahomoni monga PYY ndi GLP-1, mahomoni awiriwa amakuthandizani kuti mukhale okhuta. Kuonjezera apo, amadziwika kuti "hunger hormone" ghrelin Zimathandiza kuchepetsa mlingo.

Pakufufuza koyendetsedwa kwa amayi athanzi 12, gulu lomwe linali ndi zakudya zokhala ndi mapuloteni ambiri linali ndi milingo ya GLP-1 yayikulu komanso kumva kukhuta poyerekeza ndi gulu lomwe limadya zakudya zochepa zama protein.

Chifukwa cha zotsatirazi pakufuna kudya ndi kukhuta, kudya zakudya zomanga thupi zambiri kumabweretsa kuchepa kwachilengedwe m'kupita kwanthawi.

Pakafukufuku wina, achinyamata 19 athanzi ataloledwa kudya monga momwe amafunira pazakudya zomanga thupi 30%, amadya pafupifupi 10 zopatsa mphamvu zochepa patsiku akamatsatira zakudya zama protein 441%.

mapuloteni pa kuwonda Chofunikira kwambiri ndikuwonjezeka kodziwika kwa kagayidwe kachakudya komwe kumachitika pakagayidwe.

mlingo wa metabolic

Ngati mumadya mapuloteni ambiri, chiwerengero cha ma calories omwe mumawotcha chimawonjezeka. Kugaya mapuloteni kumawonjezera kagayidwe kachakudya ndi 25-30% poyerekeza ndi kugaya chakudya chamafuta ndi mafuta. Kafukufuku wambiri wapeza kuti maola angapo ma calories amawotchedwa kuchokera ku chakudya chokhala ndi mapuloteni.

Pakafukufuku wa atsikana athanzi, kudya chakudya chokhala ndi mapuloteni ambiri kwa tsiku limodzi kumawonjezera kuchuluka kwa kagayidwe kachakudya komwe kumayesedwa pafupifupi kuwirikiza kawiri kuposa kudya chakudya chopatsa thanzi kwa tsiku limodzi.

kapangidwe ka thupi

Kuthekera kwa mapuloteni kuletsa kulakalaka kudya, kukulitsa kukhuta, komanso kufulumizitsa kagayidwe kachakudya kumathandiza kuchepetsa thupi. Maphunziro angapo apamwamba apeza kuti kuchuluka kwa mapuloteni kumawonjezera kulemera ndi kutaya mafuta.

Pakufufuza kwa miyezi isanu ndi umodzi ya zakudya za amayi a 65 olemera kwambiri komanso olemera kwambiri, gulu lapamwamba la mapuloteni linataya 43% mafuta ambiri kuposa gulu lapamwamba la carb.

Nthawi zambiri, ma calorie akachepa, metabolism imachepa. Izi ndi zina chifukwa cha kutayika kwa minofu. Kafukufuku akuwonetsa kuti kudya kwambiri mapuloteni kumatha kuthandizira kutayika kwa minofu ndikuwonjezera kuchuluka kwa metabolic.

zakudya zama protein ambiriNdiwothandiza kwambiri pakuchepetsa thupi, kusunga minofu ndikuletsa kuchepa kwa metabolism poyerekeza ndi zakudya zama protein.

Ubwino wa Mapuloteni

Kuphatikiza pa zotsatira zake zabwino pakuchepetsa thupi, mapuloteni ali ndi maubwino ambiri azaumoyo:

Amachulukitsa minofu

Kafukufuku wasonyeza kuti kudya kwambiri kwa mapuloteni, pamene kuphatikizidwa ndi maphunziro otsutsa, kungapangitse kukula kwa minofu ndi mphamvu.

Amachepetsa kutayika kwa minofu panthawi ya ukalamba

Anthu ambiri amataya minofu akamakalamba. Kafukufuku wina adapeza kuti mwa amuna achikulire athanzi komanso omwe ali ndi vuto la minofu yokhudzana ndi ukalamba, kudya zakudya zama protein tsiku lililonse kumathandizira kukhala ndi thanzi la minofu.

amalimbitsa mafupa

Kudya zakudya zomanga thupi kumawonjezera thanzi la mafupa. Mu kafukufuku wina, amayi achikulire omwe adatenga mapuloteni a nyama anali ndi chiopsezo chochepa cha 69% cha kupasuka kwa chiuno.

amachiritsa mabala

Maphunziro, zakudya zama protein ambiriyasonyeza kuti ikhoza kufulumizitsa kuchira kwa mabala opangira opaleshoni kapena ovulala.

Kodi Muyenera Kudya Mapuloteni Ochuluka Bwanji Patsiku?

Kuchuluka kwa mapuloteni omwe amayenera kudyedwa patsiku ndizovuta. 0.8 magalamu a mapuloteni pa kilogalamu akulimbikitsidwa. Pankhaniyi, munthu wolemera makilogalamu 68 adzafunika pafupifupi 54 magalamu a mapuloteni patsiku.

Kuperewera kwa mapuloteni Ngakhale izi ndizokwanira kupewa

Zowonadi, kafukufuku wasonyeza kuti okalamba amafunikira mapuloteni ochulukirapo, pomaliza kuti 1,3 magalamu pa kilogalamu angathandize kupewa kuwonongeka kwa minofu yokhudzana ndi ukalamba.

Kwa kuwonda ndi thanzi lonse zakudya zama proteinayenera kupereka 1.2-1.6 magalamu pa kilogalamu ndi 20-30% ya zopatsa mphamvu tsiku.

Komanso, m'malo modya mapuloteni ambiri pa chakudya chimodzi, m'pofunika kufalitsa mofanana tsiku lonse. Zimenezi zimathandiza kuti thupi lizigwiritsa ntchito bwino mapuloteni.

Momwe Mungapangire Chakudya Cholemera Mapuloteni?

kudya zakudya zama protein ndizosavuta kutsatira ndipo mutha kuzisintha malinga ndi zomwe mumakonda. Mwachitsanzo, mutha kutsatira zakudya zokhala ndi ma carb otsika, omwe ali ndi mapuloteni ambiri kuti muchepetse shuga m'magazi.

pano pulogalamu ya zakudya zama protein Zinthu zofunika kuziganizira popanga:

sungani diary ya chakudya

Yambitsani zolemba zazakudya ndikukhazikitsa zolinga zanu zama calorie pogwiritsa ntchito foni kapena tsamba lawebusayiti lomwe limapereka zakudya zama protein masauzande ambiri.

Werengetsani zomanga thupi zanu

Kuti muwerenge zosowa zanu zama protein, chulukitsani kulemera kwanu ndi 1.2-1.6 magalamu.

Idyani osachepera 25-30 magalamu a mapuloteni pazakudya

Kafukufuku akuwonetsa kuti kudya osachepera 25 magalamu a mapuloteni pazakudya kumathandizira kuwonda, kukonza minofu komanso thanzi.

Idyani mapuloteni a nyama ndi zomera

Kudya kuphatikiza mitundu yonse iwiri kumathandiza kuti zakudya zanu zikhale zopatsa thanzi.

Sankhani magwero a mapuloteni apamwamba kwambiri

M'malo mwa nyama zophikidwa monga nyama yankhumba ndi zophika, yang'anani nyama zatsopano, mazira, mkaka ndi mapuloteni ena.

kudya moyenera

Pachakudya chilichonse, sungani zakudya zamasamba, zipatso, ndi zakudya zina zamasamba.

Mndandanda wa Zakudya Zam'mimba Zambiri

kugunda

Mbeu monga nyemba ndi magwero abwino kwambiri a mapuloteni. Nyemba za impsoZakudya monga nandolo zamaso akuda, nandolo zamaso akuda, mphodza zimatha kupatsa thupi kuchuluka kofunikira kwa mapuloteni, ayironi, fiber ndi calcium. Kuchuluka kwa mapuloteni mu kapu imodzi ya nyemba za nyemba ndi motere;

Soya - 28,6 g

Nkhumba - 17.9 g

nyemba zobiriwira - 14.2 g

Nandolo - 16.3 g

Nyemba zouma - 17.4 g

nyemba za impso - 15.3 g

Nyemba zakuda - 15.2 g

Nyemba za Lima - 14.7 g

nandolo zakuda - 13.2 g

Nkhuku - 14.5 g

Edamame - 17 g

Mtedza ndi Mbewu

Amondi, mbewu za fulakesi, njere za dzungu, nthanga za chia, mtedza, ndi zina zotero. Mtedza ndi njere, monga mtedza ndi njere, zimakhala ndi mapuloteni, magnesium, selenium, mkuwa, zinki, mafuta athanzi komanso fiber.

Amathandiza kuchepetsa kutupa, kuchepetsa chilakolako cha kudya, komanso kupereka mphamvu. Nayi kuchuluka kwa mapuloteni mu mtedza ndi mbewu zina:

Walnuts - 4.3 g

Amondi - 6 g

Mtedza - 7 g

Flaxseed - 5 g

Mbewu za dzungu - 5 g

Mbeu za Chia - 4.7 g

Mtedza wa Macadamia - 2.2 g

Mtedza wa pine - 3.9 g

Pistachios - 6 g

bowa

XMUMX gramu bowa Lili ndi 3 g mapuloteni. Atha kukhala njira yosavuta yopangira nkhuku kapena Turkey. Ngati muli ndi ziwengo, muyenera kupewa kudya bowa.

humus

supuni humus Muli 1.2 g mapuloteni. Ndiwonso gwero labwino kwambiri la manganese, zinki, chitsulo, calcium, mavitamini K ndi E, folate ndi thiamine, 20 amino acid ofunikira ndi omega 3 fatty acids.

Spirulina

SpirulinaNdi algae wobiriwira wa buluu yemwe ali ndi thanzi labwino komanso gwero labwino kwambiri la mapuloteni. Supuni imodzi ya spirulina imakhala ndi 4 g mapuloteni. Imapezeka mu piritsi kapena mawonekedwe a ufa ndipo ndi imodzi mwazowonjezera zachilengedwe zowonda.

Dzira

Mazira oyera ndipo ngakhale mazira athunthu amathandiza kumanga minofu ndikuwonjezera mphamvu. Zimanenedwa ndi ofufuza ena kuti kudya mazira a 3 patsiku kumathandiza kuonjezera minofu.

Pisces

Salimoni, tuna, nsomba ya makerele, carp, haddock nsomba zili ndi mapuloteni ambiri. Ndiwonso magwero abwino a omega 3 fatty acids.

Omega 3 fatty acids amathandiza kuchiza kutupa, kulimbikitsa chitetezo cha mthupi, komanso amatha kuteteza kuyambika kwa mitundu ina ya khansa.

Ndikofunikira pakugwira ntchito zambiri zathupi ndikuthandizira kupeza minofu chifukwa cha kupezeka kwa ma amino acid ofunikira. 

Mkaka wa Soya

Mkaka wa soya ndi njira yabwino kwa iwo omwe amakonda mkaka wamasamba. Lili ndi mapuloteni ambiri - pafupifupi 7 g pa kutumikira.

Popeza odya zamasamba akulimbikitsidwa kuti azikhala ndi mapuloteni 2-3 patsiku, mkaka wa soya ndi zinthu zina za soya zimakwaniritsa zosowa zawo za tsiku ndi tsiku mosavuta. Mkaka wa soya umaperekanso potaziyamu.

sipinachi

XMUMX gramu sipinachi Lili ndi 2.9 g mapuloteni. Komanso ndi gwero labwino kwambiri la mavitamini A, C ndi K, folate, calcium, magnesium, phosphorous, potaziyamu, omega 3 fatty acids ndi fiber fiber.

Mndandanda wa Zakudya Zam'thupi Zambiri

pansipa mapuloteni zakudya mndandanda chitsanzo kupatsidwa. Mndandandawu ndi chitsanzo ndipo mukhoza kusintha mndandanda malinga ndi zosowa zanu.

Mndandanda wa Zakudya Zamapuloteni

1.Gün

Sabah: 1 dzira yophika, 1 kagawo tchizi, 2 magawo a mkate wholemeal

Masana: Yoghurt yopepuka ya zipatso, saladi yopanda mafuta

madzulo: Nyama yowotcha, saladi yowonda

ndi xnumx.g

Sabah: Mazira 2 owiritsa, magawo 2 a mkate wa rye, tiyi (atha kukhala tiyi wobiriwira kapena wakuda)

Masana: Yoghurt yopepuka ya zipatso, saladi yopanda mafuta

madzulo: Nkhuku yowotcha, saladi yowonda, yoghurt yopepuka

ndi xnumx.g

Sabah: 1 dzira yophika, 1 kagawo tchizi, 2 mkate wholemeal

Masana: Yoghurt yopepuka ya zipatso, saladi yopanda mafuta

madzulo: Msuzi, nkhuku yokazinga, saladi yopanda mafuta ambiri

ndi xnumx.g

Sabah: Mazira 2 owiritsa, magawo 2 a mkate wa rye, tiyi (atha kukhala tiyi wobiriwira kapena wakuda)

Masana: Yoghurt yopepuka ya zipatso, saladi yopanda mafuta

madzulo: Nyama yowotcha, saladi yowonda

ndi xnumx.g

Sabah: Mazira 2 ophwanyidwa, magawo awiri a mkate wa rye, tiyi (akhoza kukhala tiyi wobiriwira kapena wakuda)

Masana: Yoghurt yopepuka ya zipatso, saladi yopanda mafuta

madzulo: Nyama yowotcha, saladi yowonda

ndi xnumx.g

Sabah: Dzira lophika 1, chidutswa chimodzi cha tchizi, 1 mkate wathunthu wa tirigu, saladi yowonda 

Masana: Yoghurt yopepuka ya zipatso, saladi yopanda mafuta

madzulo: Nyama yowotcha, saladi yowonda

ndi xnumx.g

Sabah: 1 dzira yophika, 1 kagawo tchizi, 2 mkate wholemeal.

Masana: Yoghurt yopepuka ya zipatso, saladi yopanda mafuta.

madzulo: Nkhuku yowotcha, yoghuti yopepuka, saladi yowonda

Kodi Zoyipa Zazakudya Zamapuloteni Ndi Chiyani?

zakudya zama protein ambiri Ndizotetezeka komanso zathanzi kwa anthu ambiri. Komabe, ikhoza kukhala yosayenera kwa anthu omwe ali ndi matenda enaake.

Ndi malingaliro olakwika kuti kudya kwambiri mapuloteni kumayambitsa mavuto a impso mwa anthu omwe ali ndi vuto la impso. Kafukufuku wina adapeza kuti anthu onenepa kwambiri omwe ali ndi matenda a shuga komanso matenda a impso oyambilira analibe ntchito yoyipa ya impso pomwe anali ndi 12% yazakudya zochepetsa thupi kwa miyezi 30.

Kumbali inayi, anthu omwe ali ndi matenda a impso apakati kapena ovuta kwambiri ayenera kuchepetsa kudya kwa mapuloteni kuti apitirize kugwira ntchito kwa impso.

zakudya zama protein ambiri, imathanso kulimbikitsa miyala ya impso ya anthu okhudzidwa. Kafukufuku wina anapeza kuti izi zinali zoona pa kuchuluka kwa mapuloteni a nyama osati mapuloteni a masamba.

Kuphatikiza apo, anthu omwe ali ndi matenda a chiwindi kapena matenda ena oopsa, pa zakudya zama protein ayenera kufunsa dokotala asanayambe.

Chifukwa;

Mapuloteni ndi michere yapadera komanso yofunika. Kudya kwambiri kwa mapuloteni kumapindulitsa pa chilakolako, kulemera, thupi, ukalamba ndi thanzi labwino.

Kuchokera ku zakudya zama protein Kuti mupindule kwambiri, ndikofunikira kufalitsa mapuloteni tsiku lonse, sankhani magwero apamwamba kwambiri a mapuloteni ndikuwongolera kudya kwamafuta abwino ndi chakudya.