Zvokudya Zvine Mapuroteni - Chii chinonzi Protein? Daily Protein Inoda

Isu tinogovanisa chikafu mu macronutrients uye micronutrients. Micronutrients mavhitamini nemamineral atinowana kubva muchikafu. Macro nutrients mapuroteni, makabhohaidhiretsi uye mafuta. Protein ndeimwe yemacronutrients. Zvokudya zvine mapuroteni zvidyarwa nemhuka zvakaita senyama tsvuku, huku, turkey, hove, mukaka, pizi, broccoli, mhodzi dzeflakisi, mhodzi, chizi, mhodzi dzenhanga, walnuts, yoghurt, oats, bhari uye quinoa. . 

Organic compounds inoumbwa nekuda kweamino acids inobatanidza pamwe chete mumaketani anonzi mapuroteni. Mapuroteni anoumbwa nemazana emaamino acids akabatanidzwa pamwechete mumaketani marefu. Kune marudzi makumi maviri akasiyana emaamino acids kuti protein iumbe. 

Kunyange zvazvo mapuroteni anodiwa zuva nezuva achisiyana kubva kumunhu kuenda kumunhu, paavhareji, munhu anofanira kutora 0.8 magiramu eprotein pakirogiramu yehuremu hwemuviri. Izvi zvakatemwa se46 magiramu evakadzi uye 56 magiramu evarume. Vakadzi vane pamuviri nevatambi vanoda mapuroteni akawanda pazuva.

Chii chinonzi protein?

Mapuroteni zvinhu zvakaumbwa zvakaumbwa semhedzisiro yeamino acids inobatana mumaketani. Inosanganisira mazana ediki amino acids akabatanidzwa pamwechete mumaketani marefu. Kune marudzi makumi maviri akasiyana emaamino acids kuti protein iumbe.

Puroteni ndiyo inovaka muviri. Inoshandiswa kugadzira tsandanyama, tendon, nhengo uye ganda. Inoshandiswawo kugadzira enzymes, mahomoni, neurotransmitters, uye akasiyana mamorekuru madiki.

Mapuroteni anogadzirwa netumamorekuru tudiki tunonzi maamino acids anobatana sebhiza patambo. Yakabatanidzwa amino acids inoumba mapuroteni akareba cheni.

Mamwe emaamino acids anowanikwa muprotein beads anogadzirwa nemuviri. Asi kwete zvose. maamino acids atisingakwanisi kugadzira uye kuti tiwane kubva mukudya zvinokosha amino acids It akadana.

Mapuroteni akakosha nekuti anoita mabasa akakosha mumuviri wedu.

Mabasa eProtein

• Kugadzirisa matishu: Muviri wedu unoda mapuroteni ekukura nekuchengetedza matishu. Iro ibasa reprotein kugadzira matishu matsva uye kuagadzirisa.
• Kutumira mameseji: Mamwe mapuroteni mahomoni, makemikari nhume anogonesa kutaurirana pakati pemasero edu, matishu, uye nhengo. Inogadzirwa ne endocrine tishu kana glands.

• Kugadzira mamwe maseru: Mamwe mapuroteni ane fibrous. Inopa kuomarara uye kusimba kune maseru uye tishu. Aya mapuroteni keratin, ayo anopa kuumbwa kwezvimwe zvimiro mumuviri wedu. collagen uye elastin.

• Kuchengetedza pH level yemuviri: Mapuroteni anoita basa rakakosha muasidhi uye kumwe kurongeka muropa uye mamwe mvura emuviri. Kunyangwe kushanduka kudiki muasidhi uye hwaro pH yemuviri kunokuvadza. Muviri unoda mapuroteni kugadzirisa pH.
• Kuenzanisa zvinwiwa: Mapuroteni anodzora maitiro emuviri kuchengetedza fluid kuenzana. Albumin uye globulin mapuroteni ari muropa anobatsira kuchengetedza chiyero chemvura mumuviri wedu.
• Kupa immunity: Mapuroteni anobatsira kugadzira immunoglobulin kana masoja ekudzivirira chirwere. Masoja ekudzivirira chirwere mapuroteni ari muropa anobatsira kudzivirira miviri yedu kubva kune zvinokuvadza zvakaita sebhakitiriya nemavhairasi.
• Kuchengeta chikafu: Mamwe mapuroteni anotakura zvinhu zviri muropa kupinda kana kubuda musero. Zvinhu zvinotakurwa nemapuroteni aya zvinosanganisira zvinovaka muviri zvakaita sevhitamini nemamineral, shuga yemuropa, cholesterol, uye oxygen.
• Energize: Mapuroteni anopa muviri wedu simba. Mapuroteni ane 4 macalorie pagiramu.

Mhando dzeProtein

Amino acids ndiwo matombo ekuvaka emapuroteni, akaiswa seakakosha kana asina kukosha. Akakosha amino acids anowanikwa kubva kune mapuroteni-akapfuma chikafu chakadai senyama, nyemba, uye huku, nepo izvo zvisina kukosha zvakangogadzirwa mumuviri wedu. 

• Hormonal protein: Mahomoni ndiwo mapuroteni-akavakirwa makemikari akadzivirirwa nemasero eiyo endocrine glands. Muenzaniso werudzi urwu rweprotein insulin, iyo inovanzwa nerwatata kudzora huwandu hweshuga yeropa mumuviri wedu.

• Enzymatic protein: Mapuroteni ane enzymatic anomhanyisa metabolic maitiro mumasero edu, akadai sekushanda kwechiropa, kugaya mudumbu, kugwamba kweropa, uye kushandura glycogen kuita glucose. Muenzaniso werudzi urwu rweprotein; kuputsa zvokudya kuita zvimiro zviri nyore izvo miviri yedu inogona kusveta nyore nyore digestive enzymesd.

• Structural protein: Mapuroteni ekuumbwa, anozivikanwawo sefibrous proteins, anosanganisira collagen, keratin, uye elastin.

• Protein inodzivirira: Masoja ekudzivirira zvirwere, kana kuti immunoglobulin, chikamu chakakosha chegadziriro yezvirwere zvekudzivirira zvirwere uye inochengetedza zvirwere. Masoja ekudzivirira chirwere anoumba mumasero machena eropa. Inorwisa uye inoderedza mabhakitiriya, mavhairasi uye mamwe ma microorganisms anokuvadza.

• Kuchengetedza protein: Mapuroteni ekuchengeta anonyanya kuchengeta mineral ions se potassium mumuviri wedu. Ferritin, puroteni yekuchengetedza, inogadzirisa uye inodzivirira migumisiro yakaipa yesimbi yakawandisa mumuviri wedu.

• Kutakura protein: Mapuroteni ekufambisa anotakura zvinhu zvakakosha kumasero. Semuenzaniso, hemoglobin inotakura okisijeni kubva mumapapu kuenda kumatishu emuviri. Serum albumin inotakura mafuta muropa, nepo myoglobin inotora okisijeni kubva muhemoglobin yozoibuditsa kumamhasuru.

• Receptor protein: Receptor mapuroteni ari kunze kwemasero anodzora zvinhu zvinopinda nekusiya maseru, semvura uye zvinovaka muviri.

• Contractile protein: Contractile mapuroteni, anozivikanwawo semota mapuroteni, anotonga simba uye kumhanya kwemoyo uye tsandanyama kudzvanya. Aya mapuroteni anonzi actin uye myosin.

Daily Protein Inoda

Kuwanda kweprotein inofanira kutorwa zuva nezuva inosiyana zvichienderana nezvinodiwa nemunhu. Semuyenzaniso; Vakadzi vane pamuviri uye vanoyamwisa vanoda anenge 71 magiramu emapuroteni pazuva. Iyi inhamba yekufungidzira.

Iyo yakakurudzirwa kudya kwemazuva ese (RDI) ndeye 56 magiramu evarume uye 46 magiramu evakadzi. Puroteni inofanira kutorwa zuva nezuva maererano nezvinodiwa inosiyana kubva pa 0,8 gramu kusvika 1,3 gramu pa kilogram yehuremu hwemuviri wemunhu.

Ndezvipi Kukuvadza Kweprotein Yakawandisa?

Kushandisa mapuroteni akawandisa kunogona kukonzera mamwe matambudziko ehutano. Semuyenzaniso; yekudya kwakawanda kweprotein Zvinonzi zvinogona kukonzera itsvo kukuvara uye osteoporosis.

Kunyanya kushandiswa kweprotein kunokonzera urinary calcium excretion. Inowedzera njodzi yekugadzirwa kwematombo muitsvo. Inoisa dambudziko rakawanda paitsvo uye chiropa. Nokudaro, inogona kukonzera kukwegura kusati kwasvika kwetsvo uye kuparara kwebasa rayo. Inogonawo kukonzera gout mumajoini.

Ndeapi Maprotein Sources?

Nzvimbo dzakanakisa dzemapuroteni nyama, hove, zai uye zvigadzirwa zvemukaka. Ese akakosha amino acids anodiwa nemuviri wedu ari mune izvi zvekudya. Kune zvakare zvirimwa zvekudya zvine mapuroteni akawanda, semuenzaniso, quinoazvakadai semarimu nenzungu. Pamusana pezvakasiyana-siyana zvezvokudya zvine mapuroteni, hazvibviri kuwana mapuroteni akakwana kubva muzvokudya.

Zvokudya Zvine Mapuroteni

Kuti usangane neprotein yezuva nezuva inodiwa, zvinodikanwa kudya chikafu chine mapuroteni. Protein inowanikwa muzvikafu zvemhuka uye zvimwe zvekudya zvezvirimwa. Zvokudya zvine mapuroteni ndezvi:

• zai
• Almond
• Pistachio
• Walnut
• cashews
• Zamu rehuku
• Oat
• bhari
• Curd cheese
• Yogati
• mukaka
• broccoli
• Nyama tsvuku
• Tuna nemhando dzose dzehove
• Quinoa
• Lentil
• Bean bhinzi
• Nhanga mbeu
• chia mbeu
• Turkey nyama
• Shrimp
• Brussels inomera
• pizi
• konifurawa
• Nzungu
• apricots
• Mandarin
• mabhanana
• yekotapeya

Zvino ngatitarisei kuti mapuroteni ezvokudya ane zvakawanda sei.

• zai

zai Ndicho chimwe chezvokudya zvinovaka muviri zvikuru. Kune mavhitaminzi, zvicherwa, mafuta ane hutano, anodzivirira maziso anodzivirira antioxidants ayo vanhu vazhinji vanoshaya. Yakapfuma muprotein. Muchena ipuroteni yakachena.

Mapuroteni ari muzai: 35% yezai ipuroteni. 78 zai guru re1 gramu rine magiramu matanhatu emapuroteni.

• Almond

AlmondInotakurwa nekudya kwakakosha senge fiber, vhitamini E, manganese uye magnesium.

Protein content: 13% yemaarumondi mapuroteni. Kune magiramu matanhatu emapuroteni mu28 magiramu e161 makorikori emaarumondi.

• Pistachio

PistachioIyo yakanaka sosi yefiber inotsigira kugaya hutano. Iyo ine nutrient-dense uye ine antioxidant makomisheni ayo akanakira hutano.

Mapuroteni ane pistachios: 1 kapu yepistachios ine magiramu makumi maviri nemashanu eprotein uye 25 macalorie.

• Walnut

Kugara kunwa walnuts kunodzivirira gallstones. Iyo zvakare yakanaka sosi yemhangura, iyo inowedzera bone mineral density uye inodzivirira osteoporosis. 

Mapuroteni ane walnuts: 1 kapu yewalnuts yakachekwa ine magiramu 18 eprotein uye 765 macalorie.

• cashews

cashewsMhangura nesimbi zviri mairi zvinobatsira mukuumbwa kwemasero matsvuku eropa. Inobatsira zvakanyanya kune hutano hwemaziso. Iyo yakanakisa sosi ye magnesium, yakakosha mineral kune maitiro emuviri.

Mapuroteni ane cashew nzungu: 30 magiramu emacashews ane 5.1 magiramu emapuroteni uye 155 makorikori.

• Zamu rehuku

Chifuva chehuku chimwe chezvokudya zvine mapuroteni akawanda. Inofanira kupedzwa pasina ganda.

Chicken breast protein content: Inosanganisira 80% mapuroteni. Zamu rehuku 1 risina ganda rine 284 makorikori uye 53 magiramu emapuroteni.

• Oat

OatNdiyo imwe yezviyo zvine hutano. Iine hutano hwakanaka, magnesium, manganese, vhitamini B1, uye zvimwe zvinovaka muviri.

Mapuroteni ane oats: Inosanganisira 15% mapuroteni. Hafu yekapu yeoat mbishi ine 303 macalorie uye 13 magiramu emapuroteni.

• bhari

yakapfuma mufiber bhariInobatsira kuchengetedza shuga yeropa uye cholesterol pasi pekutonga. Inodzivirirawo kubva kugomarara.

Protein yebhari: 1 kapu yebhari inopa 23 magiramu eprotein uye 651 makori.

• Curd cheese

Curd cheese yakaderera zvikuru mumafuta uye macalorie. Yakapfuma mune zvinovaka muviri senge calcium, phosphorus, selenium, vhitamini B12, vhitamini B2.

Mapuroteni ane curd cheese: 59% ine mapuroteni. 22 gramu ye curd cheese ine 226% mafuta ndeye 194 makorikori uye inopa 27 magiramu emapuroteni.

• Yogati

Idya yogati, iyo yakapfuma mune zvakawanda zvinovaka muviri, isina shuga yakawedzerwa. Yakazara-mafuta yogati ine yakakwira mapuroteni asi zvakare ine macalorie akawanda.

Mapuroteni ane yogati: Yoghurt isiri-mafuta ine 48% mapuroteni. 170 magiramu enonfat yogati i100 makorikori uye ine magiramu gumi nemanomwe eprotein.

• mukaka

mukakaNdechimwe chezvokudya zvine mapuroteni emhando yepamusoro. Rine chinenge chikafu chose chinodiwa nemuviri wemunhu. Iyo inonyanya kukwira mu calcium, phosphorus uye vhitamini B2.

Mapuroteni ane mukaka: 21% yemukaka ine mapuroteni. 1 kapu yemukaka ine 149 makorikori uye 8 magiramu emapuroteni.

• broccoli

broccoliIcho chikafu chine hutano chakatakurwa nevhitamini C, vhitamini K, fiber uye potassium. Iine zvakasiyana-siyana bioactive zvinovaka muviri zvinofungwa kudzivirira kubva kugomarara. Iyo ine mapuroteni akawanda kana ichienzaniswa nemimwe miriwo yakawanda.

Zvinovaka muviri zve broccoli: 20% yemuriwo ine mapuroteni. 1 kapu (96 gramu) ye broccoli yakachekwa ine 31 makorikori uye 3 magiramu emapuroteni.

• Nyama tsvuku

Nyama tsvuku ine mapuroteni akawanda. Iine iron, vhitamini B12 uye zvimwe zvakawanda zvinovaka muviri.

Mapuroteni ane nyama tsvuku: Iyo ine 53% mapuroteni. 85 magiramu enyama tsvuku ine 184 makorikori uye 22 magiramu emapuroteni.

• Tuna

Kunyangwe iri hove ine mafuta, ine macalorie mashoma. Ndicho chikonzero nyama yayo yakawanda ine mapuroteni. Tuna ine zvakawanda zvinobatsira zvinovaka muviri zvakaita se omega 3 fatty acids.

Mapuroteni ari mu tuna: 94% yetuna yemumagaba mumvura iprotein. 154 magiramu e tuna ine 179 macalorie uye 39 magiramu emapuroteni.

• Quinoa

QuinoaIcho chimwe chezviyo zvinonzi superfood. Yakapfuma mune zvakawanda mavitamini, zvicherwa, antioxidants uye fiber.

Mapuroteni ane quinoa: Inosanganisira 15% mapuroteni. 1 kapu (185 gramu) yequinoa yakabikwa inopa 222 macalorie uye 8 magiramu emapuroteni.

• Lentil

Lentil Iine yakakwira fiber, magnesium, potasium, iron, folic acid, mhangura, manganese uye zvimwe zvakasiyana zvinovaka muviri. Ndiyo imwe yeakanakisa masosi emiti-based protein. Icho chinhu chakanakisa cheprotein kune vanodya miriwo.

Mapuroteni ane lentils: 27% yemacalorie ayo ane mapuroteni. 1 kapu (198 gramu) yemhashu yakabikwa ine 230 macalorie uye ine magiramu gumi nemasere emapuroteni.

• itsvo bhinzi

Bean bhinziYakapfuma mu vitamini B1, iyo inovandudza chiyeuchidzo. Iine zvakare molybdenum, iyo inobvisa huturu mumuviri.

Mapuroteni ari muitsvo beans: 1 tablespoon yebhinzi yeitsvo ine 1 gram yeprotein uye ine macalorie gumi nemana.

• Nhanga mbeu

Nhanga mbeu, Inopa zvinoshamisa zvemhando yepamusoro maererano nezvinovaka muviri zvakaita se iron, magnesium, zinc.

Protein content: 14% ine mapuroteni. Magiramu 28 emhodzi dzenhanga ane 125 makorikori uye 5 magiramu emapuroteni.

• chia mbeu

Yakapfuma mufiber uye omega 3 fatty acids uye inopa akawanda mabhenefiti. chia mbeu inopa simba.

Protein content: Magiramu makumi matatu embeu dzechia ane 30 magiramu emapuroteni uye 4.4 makorikori.

• Turkey breast

Nyama yeTurkey yakafanana nezamu rehuku mune zvimwe zvinhu. Inosanganisira zvakanyanya mapuroteni, mashoma emafuta uye macalorie.

Mapuroteni ari muTurkey mazamu: Inosanganisira 70% mapuroteni. 85 magiramu eTurkey mazamu ane 146 makorikori uye ane 24 magiramu emapuroteni.

• marudzi ose ehove

Hove dzakapfuma mukudya kwakakosha senge omega 3 fatty acids, iyo yakakosha pahutano hwemoyo.

Protein content: Inosiyana kubva pahove kuenda kune hove. Semuyenzaniso; Salmon ine 46% mapuroteni. 85 magiramu ndeye 175 macalorie uye ane 19 magiramu emapuroteni.

• Shrimp

Shrimp Imhando yezvokudya zvegungwa. Iyo ine macalorie mashoma uye ine zvinovaka muviri zvinobatsira senge selenium uye vhitamini B12. Kufanana nehove, shrimp yakapfuma mu omega 3 fatty acids.

Mapuroteni ane shrimp: Inosanganisira 90% mapuroteni. 85 magiramu e shrimp ane 84 macalorie uye 18 magiramu emapuroteni.

• Brussels inomera

Brussels inomeraMuriwo une mapuroteni akawanda, se broccoli. Iine fiber, vhitamini C uye zvimwe zvakakosha zvinovaka muviri.

Mapuroteni ari muBrussels anomera: 17% ine mapuroteni. 78 magiramu eBrussels anomera ane 28 makorikori uye 2 magiramu emapuroteni.

• pizi

pizi Yakapfuma mune zvakawanda zvinovaka muviri, zvinosanganisira iron, mhangura, zinc, calcium, manganese uye vhitamini K. Iyo fiber mumiriwo inobatsira pahutano hwemimba.

Mapuroteni ane peas: 1 kapu yepizi inopa 9 magiramu eprotein uye ine 134 macalorie.

• konifurawa

konifurawaMushonga unokosha wakapfuma mucholine ndiyo choline. Ichi chikafu chinovandudza chiyeuchidzo nekudzidza, chinovandudza kurara uye chinobatsira kufamba kwemhasuru. 

Mapuroteni ane cauliflower: 1 hombe hombe inopa 16.6 magiramu eprotein uye ine 210 macalorie.

• Nzungu

Nzungu Yakapfuma muprotein, fiber uye magnesium.

Protein content: 16% ine mapuroteni. 28 magiramu enzungu ane 159 makorikori uye 7 magiramu emapuroteni.

• apricots

apricotsYakapfuma mune iron, pamwe chete ne potassium uye fiber. 

Protein content: 1 apricot inopa 0.5 magiramu eprotein uye ine macalorie gumi nemanomwe.

• Mandarin

MandarinInotakurwa neflavonoids, inosanganiswa ne anticancer properties. Iyo folate mumuchero inochengetedza hutano hwemasero emuviri. Mukuwedzera, potassium mumuchero inodzivirira osteoporosis.

Mapuroteni ane mandarin: 1 hombe tangerine inopa 1 gramu yeprotein uye ine 64 macalorie.

• banana

mabhananaIyo yakanaka kwazvo sosi ye potassium. Inozorodza madziro etsinga uye inoderedza BP. Banana, ine fiber yakawanda, inodzivirira chirwere chemwoyo uye chirwere cheshuga. Iyo zvakare yakapfuma mune amino acids.

Mapuroteni ari mubhanana: 1 bhanana hombe inopa 1.5 magiramu eprotein uye ine 121 macalorie.

• yekotapeya

yekotapeyaYakapfuma mu folate, chikafu chakakosha panguva yekuzvitakura. Inoderedza njodzi yekubva pamuviri. Kushandiswa kweavocado kunovandudza hutano hwemoyo.

Mapuroteni ane avocado: 1 avocado inopa magiramu mana eprotein uye ine 4 macalorie.

Chii chinoitika kana tikasawana mapuroteni akakwana?

Kana mapuroteni akakwana asina kutorwa, njodzi yekushayikwa kweprotein inomuka nekufamba kwenguva. Tsandanyama dzinotanga kunyunguduka uye metabolism inokanganiswa. chiratidzo chekusawana mapuroteni akakwana kushaikwa kweproteinZviratidzo zvacho zvinotevera;

• kunzwa kunetseka uye kugumbuka kazhinji: Mapuroteni ane amino acids, ayo ari matombo ekuvaka kune neurotransmitters. Vanogadzirisa mafungiro. Muchiitiko chekushayikwa kweprotein, kushushikana uye kutsamwa kunoonekwa.
• Kushaya hope: Mukushomeka kweprotein, kugadzirwa kweserotonin kunononoka, izvo zvinokonzera matambudziko ekurara.
• High cholesterol: Nekuda kwekushaikwa kweprotein mumuviri, kuzvimba kunowedzera uye cholesterol inokwira.
• Kushaya hanya: Mapuroteni asina kukwana zvinoreva kusakwana kwemaamino acids. Izvi zvinoreva kuderedza neurotransmitters. Muchiitiko ichi, kusava nehanya uye kutarisa matambudziko anomuka.
• kusakwana kwekuenda kumwedzi: Izvi zvinokonzerwa nechirwere chinonzi polycystic ovary syndrome (PCOS). Neimwe nzira, yakabatana nekushomeka kweprotein.
• Kukuvara kazhinji uye kunonoka kupora kwemarondaProtein chinhu chinovaka muviri. Kushaikwa kwayo kunonotsa kupora.

Chii Chinonzi Mhuka uye Mapuroteni Emiti?

Inenge 20% yemuviri wemunhu inoumbwa neprotein. Muviri wedu protein Tinofanira kuwana zvakakwana kubva muzvokudya zvine mapuroteni zvatinodya mazuva ose. Mapuroteni emhuka nemiriwo ndiwo akanyanya kukosha kudya kwatinogona kuwana kubva muchikafu. Imwe yemisiyano pakati peprotein yemiriwo uye mapuroteni emhuka ndeye amino acid yavo. 

Mapuroteni emhuka anosanganisira:

• Pisces
• zai
• Zvigadzirwa zvemukaka zvakadai sechizi, mukaka, uye whey
• nyama dzvuku
• Nyama chena dzakadai sehuku, turkey, nezvihuta

Zvikafu zvakawanda zvezvirimwa zvinoshaya kana imwe yeamino acids inokosha. Asi quinoa ve buckwheat Zvimwe zvekudya zvezvirimwa zvakadai se phytonutrients ndiwo mapuroteni akakwana.

Mapuroteni anobva kumiti anosanganisira:

• bota
• Lentil
• Nuts
• muriwo
• Mimwe michero, yakadai semakotapeya
• soybean
• Hemp
• mupunga
• pizi

Musiyano pakati pemuriwo nemapuroteni emhuka

Kazhinji, mapuroteni emhuka anonzi mapuroteni akakwana. Nekuti ine ese mapfumbamwe akakosha amino acids. Nepo mamwe mapuroteni ezvirimwa ariwo akazara masosi eprotein, zvimwe zvidyarwa zvekudya zvinoshomeka mune imwe yeakakosha amino acids. Naizvozvo, iwo haana kukwana manyuko eprotein. Tinogona kuisa mutsauko pakati pechirimwa neprotein yemhuka sezvinotevera:

Amino acid profile

• Protein inoputsika kuita amino acids. Mapuroteni uye amino acids anoshandiswa kune anenge ese metabolic maitiro ari mumuviri.
• Iyo amino acid profile yemhuka nemiriwo mapuroteni akasiyana. 
• Mapuroteni emhuka anopa ese amino acids atinoda, nepo mapuroteni ezvirimwa ari mashoma mune mamwe amino acid. semuyenzaniso methionine, tryptophan, lysine uye ine mashoma amino acids akadai se isoleucine.

Amino acid chiyero

• Kune anenge makumi maviri amino acids mumuviri wedu anorongwa seakakosha uye asina kukosha. Mamwe anogadzirwa nemuviri, nepo mamwe anofanira kuwanikwa kubva mukudya.
• Mapuroteni emhuka akazara mapuroteni masosi sezvo aine ese amino acids anodiwa kuti muviri wedu ushande nemazvo.
• Miriwo mapuroteni masosi anoonekwa seakashomeka nekuti haana imwe kana anopfuura akakosha amino acids inodiwa nemiviri yedu.

Nutrient content

Mapuroteni emhuka anowanzo ane zvinovaka muviri izvo zvisingawanikwe mumapuroteni ezvirimwa. Mapuroteni emhuka anofananidzwa nemapuroteni ekudyara maererano neanotevera chikafu: mupfumi kupfuura:

• Vitamin B12
• Vitamin D
• DHA
• zen'e

Saka, tinofanira kudya mapuroteni emiti kana mapuroteni emhuka here?

Kune mamwe macompounds ezvirimwa mukudya kwezvirimwa zvisiri mukudya kwemhuka. Nokuda kwekudya kune utano, mapuroteni ose maviri anofanira kupedzwa nenzira yakaenzana.

Benefits yemapuroteni emiriwo

Zvimwe zvakanakira nzira yekudya nezvirimwa, izvo zvinodaidzwa kuti zvinovaka muviri, zvakatemwa netsvakiridzo.

• Kudya kwemishonga kunobatsira kuderedza uremu.
• Inochengetedza BP.
• Inoderedza cholesterol.
• Inoderedza njodzi yekufa negomarara uye chirwere chemoyo.
• Inoderedza njodzi yekuva nechirwere cheshuga nekupa kutonga shuga muropa.

Benefits yeprotein yemhuka

Kunyange zvazvo mapuroteni emhuka anowanzoonekwa seasina hutano kana achienzaniswa nemapuroteni ezvirimwa, anobatsira chero bedzi achidyiwa zvine mwero.

• Inoderedza njodzi yechirwere chemoyo.
• Vanhu vanogara vachidya hove vane njodzi yakaderera yekurwadziwa nemoyo, sitiroko uye kufa nechirwere chemoyo. 
• Kudya mazai kunobatsira kuderedza uremu nekupa satiety. 
• Inobatsira kuvaka mhasuru dzakaonda. Nokudaro, inoderedza kurasikirwa kwemhasuru kunoitika nezera.

Kupfupikisa; 

Protein izita rakapihwa kune organic compounds inoumbwa semhedzisiro yemaamino acids akabatana pamwechete mumaketani. 20 akasiyana amino acids anodiwa papuroteni ine mazana emaamino acids akabatanidzwa pamwechete mumaketani marefu.

Mapuroteni ezuva nezuva anosiyana pamunhu nemunhu. Paavhareji, munhu anofanira kuwana 0.8 magiramu eprotein pakirogiramu yehuremu hwemuviri. Mapuroteni ezuva nezuva anodiwa evakadzi vane pamuviri nevatambi vakawanda kupfuura kukosha uku.

Zvokudya zvine mapuroteni zvinosanganisira zamu rehuku, nyama tsvuku, turkey, hove uye hove dzegungwa, mukaka, yogati, chizi, pizi, broccoli, mhodzi dzechia, mhodzi dzeflakisi, nyemba, mhodzi dzenhanga, walnuts, oats, bhari, uye quinoa.

Kwakabva: 1, 2, 3, 4, 5