Nzira yekuita sei Protein Diet? Kuderedza uremu neProtein Diet

Puroteni yakakosha kune hutano. Chikafu chinofanira kudyiwa zuva nezuva kuti chizadzise zvinodiwa nemuviri. Protein Mari inotorwa zuva nezuva ndeye 0.8 magiramu pakirogiramu. Zvisinei, zvidzidzo zvinoratidza kuti zvakawanda kupfuura iyi mari inofanira kutorwa kuderedza uremu.

Chii chinonzi Protein, Sei Ichikosha?

ProteinIcho chimwe chezvitatu macronutrients, pamwe chete nemakhahydrates uye mafuta. Inoita mabasa anotevera mumuviri wedu:

Kugadzirisa uye kugadzirisa

Protein ndiyo chikamu chikuru chetsandanyama, mapfupa, ganda uye bvudzi. Aya matishu anogara achigadziriswa uye anotsiviwa nemapuroteni matsva.

Mahomoni

Makemikari messenger mapuroteni anoita kuti masero uye nhengo dzemuviri wedu dzitaurirane. 

Enzymes

Enzymes mapuroteni, uye zviuru zvemakemikari maitiro anoitika mumiviri yedu yose anoatyaira.

Kutakura uye kuchengetedza

Mamwe mapuroteni anobatsira kuendesa mamorekuru akakosha kwaanodiwa. Somuenzaniso, puroteni hemoglobin inotakura okisijeni kumasero omuviri.

Protein inoumbwa nezvikamu zvidiki zvinonzi amino acids. Pamakumi maviri nemaviri amino acids, 22 anoonekwa se "akakosha", zvichireva kuti anofanira kuwanikwa kubva muchikafu; nokuti miviri yedu haigoni kuzviita. Zvakakosha, zvimwe zvekudya zvinopa mapuroteni ari nani pane zvimwe zvichibva pane yavo amino acid profile.

Zvigadzirwa zvemhuka zvinoonekwa se "mapuroteni akazara" nekuti anopa akakosha amino acids muhuwandu hwakakwana hunodiwa nemuviri. Izvi zvinosanganisira mazai, mukaka, nyama, hove nehuku.

Mapuroteni emuriwo haapi akakwana ega ega akakosha amino acid, asi anogona kusanganiswa nemamwe masosi ezvirimwa kugadzira mapuroteni akazara. Bhinzi, mhunga, zviyo, soya, nzungu nemhodzi mienzaniso yezvokudya zvezvirimwa zvine mapuroteni akawanda.

Kunyange zvazvo hutano hweprotein hwakakosha, huwandu hweprotein inodyiwa hunokoshawo.

Chii Chakakosha Kweprotein Pakurasikirwa Kwehuremu?

kuda kudya uye kuguta

Kudya mapuroteni akawanda kunobatsira kudzvinyirira nzara uye kudya kwenguva yakareba. Protein inowedzera kugadzirwa kwemahomoni akadai sePYY neGLP-1, aya mahomoni maviri anokubatsira kuti unzwe wakaguta. Mukuwedzera, inozivikanwa se "nzara hormone" ghrelin Inobatsira kuderedza chiyero.

Muchidzidzo chakadzorwa chevakadzi gumi nevaviri vane hutano, boka rekudya kweprotein rakakwirira raive nemazinga epamusoro eGLP-12 uye kunzwa kwekuzara kana zvichienzaniswa neboka rekudya kwakaderera-protein.

Nekuda kweizvi zvinokonzeresa pakuda kudya uye kuguta, kudya huwandu hwakawanda hweprotein kunotungamirira kukudzikisira kwechisikigo mukudya kwekudya nekufamba kwenguva.

Mune imwe ongororo, apo 19 vechidiki vane hutano vakabvumidzwa kudya zvakanyanya sezvavaida pa30% mapuroteni kudya, vakadya avhareji ye10 mashoma macalorie pazuva pavakatevera 441% mapuroteni kudya.

protein pakuderedza uremu Iyo inonyanya kukosha mhedzisiro ndeyekuonekwa kwekuwedzera kwemetabolism rate inoitika panguva yekugaya.

metabolic rate

Kana iwe ukadya mapuroteni akawanda, nhamba yekoriori yaunopisa inowedzera. Kugaya mapuroteni kunowedzera mwero wemetabolism ne25-30% zvichienzaniswa nekugaya makabhohaidhiretsi nemafuta. Zvidzidzo zvakawanda zvakawana kuti maawa akati wandei mamwe makoriyori anopiswa kubva pakudya-rakapfuma mapuroteni.

Muchidzidzo chemukadzi wechidiki ane hutano, kudya chikafu chine mapuroteni akawanda kwezuva rimwe kwakawedzera mwero wemetabolism wakayerwa nekaviri kupfuura kudya chikafu chakawanda chezuva rimwe.

body composition

Kugona kweprotein kudzvanyirira kudya, kuwedzera kuguta, uye kukurumidza metabolism kunobatsira kuonda. Tsvakurudzo dzinoverengeka dzepamusoro-soro dzakawana kuti kuwedzera kweprotein kudya kunowedzera uremu uye kurasikirwa kwemafuta.

Mumwedzi mitanhatu yekudzidza yekudya kwevakadzi makumi matanhatu neshanu vanorema uye vakafutisa, boka repamusoro-puroteni rakarasikirwa ne65% mamwe mafuta kupfuura boka repamusoro-carb.

Kazhinji, kana kudya kwekoriori kunoderera, metabolism inononoka. Izvi zvinokonzerwa nekurasikirwa kwetsandanyama. Tsvagiridzo inoratidza kuti mapuroteni epamusoro anogona kubatsira kuchengetedza kurasikirwa kwemhasuru uye kuwedzera metabolic rate.

high protein kudyaInonyanya kushanda mukuderedza uremu, kuchengetedza tsandanyama uye kudzivirira kunonoka kwemasabolism kana ichienzaniswa neyakajairwa mapuroteni kudya.

Zvimwe Zvinobatsira Zvikonzero zveProtein

Pamusoro pemhedzisiro yayo yakanaka pakurasikirwa uremu, mapuroteni ane akawanda mabhenefiti ehutano:

Inowedzera mhasuru

Zvidzidzo zvakaratidza kuti mapuroteni epamusoro, kana asanganiswa nekudzidziswa kwekudzivirira, anogona kuwedzera saizi yemhasuru uye simba.

Inoderedza kurasikirwa kwemasuru panguva yekukwegura

Vanhu vazhinji vanorasikirwa nemhasuru sezvavanokura. Imwe ongororo yakawana kuti muvarume vakuru vane hutano uye avo vane zera-ane mhasuru kupera, kudya kwezuva nezuva kweprotein kunobatsira kuchengetedza hutano hwetsandanyama.

inosimbisa mapfupa

Kudya kwakanyanya kweprotein kunovandudza hutano hwemapfupa. Mune imwe ongororo, vakadzi vakura vakatora mapuroteni emhuka vaive ne69% yakaderera njodzi yekutyoka kwehudyu.

anoporesa maronda

Zvidzidzo, high protein kudyayakaratidza kuti inogona kukurumidza kuporeswa kwemaronda ekuvhiya kana kukuvara.

Yakawanda Sei Mapuroteni Unofanira Kudya Pazuva?

Kuwanda kweprotein inofanira kudyiwa pazuva kune imwe nharo. 0.8 magiramu eprotein pakirogiramu inokurudzirwa. Muchiitiko ichi, munhu anorema 68 kg achada anenge 54 gramu eprotein pazuva.

Kushaikwa kweprotein Kunyange zvazvo izvi zvakakwana kudzivirira

Zvechokwadi, zvidzidzo zvakaratidza kuti vanhu vakuru vanoda mamwe mapuroteni, vachigumisa kuti 1,3 gramu pa kilogram inogona kubatsira kudzivirira kurasikirwa kwemhasuru kwezera.

Kurasikirwa nekurema uye hutano hwese high protein kudyainofanira kupa 1.2-1.6 magiramu pakirogiramu uye 20-30% yemacalorie ezuva nezuva.

Uyewo, panzvimbo yekudya mapuroteni akawanda mukudya kumwe chete, zvakakosha kupararira zvakafanana zuva rose. Izvi zvinobvumira muviri kushandisa mapuroteni zvakanyanya.

Nzira yekugadzira Protein-Heavy Diet?

kudya kweprotein yakawanda zviri nyore kutevedzera uye unogona kuzvigadzirisa zvinoenderana nezvaunofarira zvekudya. Semuenzaniso, unogona kutevera kudya kwakaderera-carb, high-protein kuti uchengetedze shuga yako yeropa.

pano chirongwa cheprotein-rich diet Zvinhu zvekufunga nezvazvo pakugadzira:

chengeta diary yezvokudya

Tanga dhayari rechikafu uye gadza yako makoriori zvinangwa uchishandisa foni app kana webhusaiti inopa mapuroteni ezviuru zvezvikafu.

Verenga zvaunoda mapuroteni

Kuti uverenge zvaunoda mapuroteni, wedzera uremu hwako ne 1.2-1.6 gramu.

Idya zvishoma 25-30 magiramu emapuroteni pakudya

Zvidzidzo zvinoratidza kuti kudya mashoma e25 magiramu emapuroteni pakudya kunovandudza uremu, kuchengetedza tsandanyama uye hutano hwese.

Idya mapuroteni emhuka nezvirimwa

Kudya musanganiswa wemhando mbiri idzi kunobatsira kuita kuti kudya kwako kuve kunovaka muviri zvachose.

Sarudza mapuroteni emhando yepamusoro

Panzvimbo pekudya nyama dzakagadzirwa senge bhekoni uye nyama yekudya, tarisa nyama nyowani, mazai, mukaka uye mamwe mapuroteni.

idya zvakadzikama

Kuenzanisa kudya kweprotein yakawanda nemiriwo, michero, uye zvimwe zvekudya zvezvirimwa pakudya kwega kwega.

Rondedzero yeHigh Protein Foods

muriwo

Mbeu dzakaita sebhinzi dzine mapuroteni akanaka kwazvo. Bean bhinziZvokudya zvakaita sepezi dzine maziso matema, peas ane maziso matema, nyemba zvinogona kupa muviri muviri unodiwa weprotein, iron, dietary fiber uye calcium. Mapuroteni anowanza mu-kapu imwe chete yekudyara ma legumes ndeaya anotevera;

Soya bhinzi - 28,6 g

Nyemba - 17.9 g

bhinzi - 14.2 g

Pezi - 16.3 g

Bhinzi yakaoma - 17.4 g

itsvo bhinzi - 15.3 g

Bhinzi nhema - 15.2 g

Lima bhinzi - 14.7 g

Peas ane maziso madema - 13.2 g

Huku - 14.5 g

Edamame - 17 g

Nzungu neMbeu

Almond, mhodzi dzeflakisi, mhodzi dzenhanga, mhodzi dzechia, nzungu, nezvimwe. Nzungu nemhodzi, senge nzungu nembeu, zvakapfuma mapuroteni, magnesium, selenium, mhangura, zinc, mafuta ane hutano uye fiber yekudya.

Vanobatsira kuderedza kuzvimba, kudzvinyirira chido, uye kupa simba. Heino huwandu hweprotein mune dzimwe nzungu nembeu:

Walnuts - 4.3 g

Almond - 6 g

Nzungu - 7 g

Flaxseed - 5 g

Mbeu dzenhanga - 5 g

Mhodzi dzeChia - 4.7 g

Macadamia nuts - 2.2 g

Pine nzungu - 3.9 g

Pistachios - 6 g

howa

100 gram howa Iine 3 g yeprotein. Vanogona kuva imwe nzira iri nyore kune huku kana turkey. Kana uine allergies, unofanira kudzivisa kudya howa.

humus

chipunu manyowa Iine 1.2 g yeprotein. Iyo zvakare yakanaka sosi yemanganese, zinc, iron, calcium, vhitamini K uye E, folate uye thiamine, 20 yakakosha amino acids uye omega 3 fatty acids.

Spirulina

SpirulinaIro iblue-green algae ine hutano hwakanyanya uye yakanaka kwazvo sosi yemapuroteni. Imwe spoon ye spirulina ine 4 g yemapuroteni. Inowanikwa muhwendefa kana fomu yehupfu uye ndeimwe yezvakanakisa zvechisikigo zvekuwedzera uremu.

zai

Zai jena uye kunyange mazai akazara anobatsira kuvaka tsandanyama uye kuwedzera simba. Zvinotaurwa nevamwe vatsvakurudzi kuti kudya mazai matatu pazuva kunobatsira kuwedzera mhasuru.

Pisces

Salmoni, tuna, mackerel, carp, haddock hove dzakapfuma muprotein. Iwo zvakare masosi makuru e omega 3 fatty acids.

Omega 3 fatty acids inobatsira kuporesa kuzvimba, kuwedzera hutachiona, uye inogona kudzivirira kutanga kwemamwe marudzi egomarara.

Izvo zvinodiwa pamabasa mazhinji emuviri uye zvinobatsira mukuwana tsandanyama nekuda kwekuvapo kweakakosha amino acids. 

Soy Mukaka

Soy mukaka isarudzo huru kune avo vanoda kudyara mukaka. Yakapfuma muprotein - inenge 7 g per serving.

Sezvo vanodya miriwo vanokurudzirwa kuve ne 2-3 sevhisi yeprotein pazuva, mukaka wesoya uye zvimwe zvigadzirwa zvesoya zvinosangana zviri nyore zvavanoda zuva nezuva. Mukaka wesoya unopawo potassium.

sipinachi

100 gram sipinachi Iine 2.9 g yeprotein. Iyo zvakare yakanaka sosi yemavhitaminzi A, C uye K, folate, calcium, magnesium, phosphorus, potassium, omega 3 fatty acids uye kudya fiber.

Yakakwira Mapuroteni Diet Rondedzero

pazasi protein diet list muenzaniso kupiwa. Rondedzero iyi muenzaniso uye unogona kugadzirisa rondedzero zvinoenderana nezvaunoda.

Mapuroteni Diet List

1.Zuva

Sabah: 1 zai rakabikwa, 1 chidimbu chechizi, 2 zvimedu zvechingwa chekudya

Masikati: Fruity light yogurt, mafuta-isina saladi

manheru: Nyama yakagochwa, saladhi yakaonda

ari xnumx.g

Sabah: 2 mazai akabikwa, 2 zvimedu zvechingwa rye, tii (inogona kuva yegirini kana nhema tii)

Masikati: Fruity light yogurt, mafuta-isina saladi

manheru: Huku yakakangwa, saladhi yakaonda, yoghuti yakareruka

ari xnumx.g

Sabah: 1 zai rakabikwa, 1 chidimbu chechizi, 2 chingwa chekudya

Masikati: Fruity light yogurt, mafuta-isina saladi

manheru: Muto, huku yakakangwa, saradhi yakaderera-mafuta

ari xnumx.g

Sabah: 2 mazai akabikwa, 2 zvimedu zvechingwa rye, tii (inogona kuva yegirini kana nhema tii)

Masikati: Fruity light yogurt, mafuta-isina saladi

manheru: Nyama yakagochwa, saladhi yakaonda

ari xnumx.g

Sabah: Mazai maviri akakweshwa, 2 zvimedu zvechingwa che rye, tii (inogona kuve yegirinhi kana dema tii)

Masikati: Fruity light yogurt, mafuta-isina saladi

manheru: Nyama yakagochwa, saladhi yakaonda

ari xnumx.g

Sabah: 1 zai rakabikwa, 1 chidimbu chechizi, 2 chingwa chegorosi, saladhi yakaonda 

Masikati: Fruity light yogurt, mafuta-isina saladi

manheru: Nyama yakagochwa, saladhi yakaonda

ari xnumx.g

Sabah: 1 zai rakabikwa, 1 chidimbu chechizi, 2 chingwa chekudya.

Masikati: Fruity light yogurt, mafuta-isina saladi.

manheru: Huku yakagochwa, yoghuti yakareruka, saladhi yakaonda

Ndezvipi Kukuvadza Kweprotein Diet?

high protein kudya Yakachengeteka uye ine utano kuvanhu vakawanda. Zvisinei, inogona kunge isina kukodzera kune vanhu vane zvimwe zvinetso zvehutano.

Ipfungwa isiriyo yekuti kudya kwakawanda kweprotein kunokonzera matambudziko eitsvo muvanhu vane hunhu hweitsvo. Chimwe chidzidzo chakawana kuti vanhu vane uremu hwehuremu vane chirwere cheshuga uye chirwere cheitsvo chepakutanga vakanga vasina kunyanya kushanda kwetsvo pavakanga vari pa12% mapuroteni ekurasikirwa kwekudya kwemwedzi gumi nemiviri.

Kune rumwe rutivi, vanhu vanotova nepakati kusvika kune yakaoma itsvo chirwere vanofanira kuderedza kudya kwavo mapuroteni kuchengetedza kushanda kwetsvo dzavo.

high protein kudya, inogonawo kukurudzira matombo eitsvo evanhu vane hanya. Imwe ongororo yakawana kuti izvi zvaive zvechokwadi kune yakakwira mapuroteni emhuka pane mapuroteni emiriwo.

Mukuwedzera, vanhu vane chirwere chechiropa kana mamwe mamiriro akakomba ehutano, pakudya kweprotein yakawanda vanofanira kubvunza chiremba wavo vasati vatanga.

Semagumo;

Protein chinhu chakasiyana uye chakakosha chekudya. Kudya kwakanyanya kweprotein kune mhedzisiro inobatsira pakuda kudya, uremu, kuumbwa kwemuviri, kuchembera uye hutano hwese.

Kubva pakudya kweprotein yakawanda Kuti uwane rubatsiro rwakanyanya, zvinodikanwa kuparadzira mapuroteni ekudya kwezuva rose, sarudza mapuroteni emhando yepamusoro uye kuenzanisa kushandiswa kwemafuta ane hutano uye makabhohaidhiretsi.