Mapuroteni chikamu chekudya kwedu uye zvakakosha kune vese vanhu avo vanotamba mitambo nguva dzose. Basa remamorekuru aya harisi rekupa simba kumuviri wedu, asi kuti riite kurovedza muviri ndiko kuita seanogadzira mumiriri.
Mapuroteni zvakagadzirwa neamino acids anoita seepeptide zvisungo. Maumbirwo uye kurongeka kweaya maamino acids zvinoenderana neiyo genetic kodhi yemunhu wega wega. Hafu chete yehuremu hwemuviri wedu yakaumbwa nemapuroteni sezvazvinowanikwa mumasero ese emuviri wedu.
Iwo makuru mabasa ndeekuchengetedza chimiro uye chimiro chemasero emuviri wedu. Uye kwete izvo chete, asi zvinovabatsira mune ese maitiro avo akakosha senge: kugadzirisa kukanganisa, kugadzirisa mashandiro avo, kuzvidzivirira kubva kune vamiriri vekunze, nezvimwe. Mhedziso iwo akakosha kuti uchengetedze tsandanyama dzakanaka.
Mangani mapuroteni anodiwa nemuviri wedu?
Kudya kwayo kunotipa 4 kilocalories pagiramu. Pakati pegumi negumi neshanu muzana emakoriori atinodya anofanirwa kunge achibva mumapuroteni Semuyenzaniso, Kana tikadya mazana maviri macalorie pazuva, pakati peanosvika mazana maviri kusvika mazana matanhatu macalorie anofanira kunge ari mapuroteni, iyo ingave yakaenzana ne50 kusvika 170 gramu.
Kuti uzvinzwisise neimwe nzira, munhu anorema makirogiramu makumi manomwe anofanirwa kudya anosvika magiramu makumi matanhatu eproteinisi pazuva. Panyaya yevatambi isu taifanira kuwanda ne 1.5 kusvika ku 1.8 gramu pa kilo iyo munhu anorema, mhedzisiro yaro magiramu ndiyo yavanofanira kudya zuva nezuva.
High protein chikafu
Pane runyorwa rurefu rwechikafu muchikafu chedu chine mapuroteni, nekuda kweizvi tichaenda kunyora izvo zvine protein yakawanda. Tinogona kusimbisa izvozvo anowanzo kuwanikwa munyama, mazai, zvimwe zvinogadzirwa nemukaka, nyemba uye hove. Zviyo uye zvimwe zvekudya zvezvirimwa zvine chikamu chakadzika kwazvo.
Mapuroteni akawanikwa kubva munyama yemhuka ane mhando dzakasiyana achienzaniswa nemiriwo. Izvo zvemhuka zvakatangira zvine zvese zvakakosha amino acids uye izvo zvemuriwo mavambo zvine yakaderera misiyano yemamino acids. Saka zvakakosha kuti ubatanidze aya maviri mapoka emapuroteni kuitira kuti mupiro wavo uzadzikiswe.
Dairy
Parmesan cheese ine avhareji ye 38 mapuroteni kwega yega 100 g yechikafu ichi. Icho chimwe chezvigadzirwa zvemukaka zvinopa zvakanyanya, asi kazhinji kune zvimwe zvimwe pane izvo zvinyorwa, senge bhora chizi ine 25,5 g pa100 g. El Burgos chizi ine magiramu gumi nemana and the nyowani manchego chizi inosvika 26 gramu.
Hove
Akanaka Iyo imwe yehove ine protein yakawanda, iine 24,7 g pamazana magiramu. Mu tuna tinowanawo sosi yakakura yeprotein, yatinowana anosvika magiramu makumi maviri nematatu kana nyowani maringe nemagaba nemakiromita angangoita makumi maviri nemana. Izvi zvekudya zvakakosha mukudya nekuda kweye omega 3 yezviri mukati.
Iyo cod inopawo sosi huru yeprotein ine mashoma 21 gramu and in Sarimoni 20,7 gramu and in anchovies anosvika magiramu makumi maviri nemasere.
Mune hove dzegungwa senge iyo prawns tinowana 23 gramu, in prawns 24 gramu uye inokwira kusvika kumagiramu makumi maviri.
Munyama
Tsuro ine magiramu 23 Izvo zvakakosha kune zvekudya nekuda kweayo mashoma mafuta zvemukati. Huku zvakare inopa pedyo ne 22 gramu pa100 gramu uye turkey 24 gramu.
Vevha zvakare ine chikamu chakakwira ne 21 gramu, gwayana rinenge 18 gramu uye nyama yenguruve ine magiramu gumi nemanomwe. Mumaseji iyo serrano ham inotora nyeredzi inosvika kuzopa kumusoro 30 magiramu
Mbesa
Nyemba dzakagwinya chikafu semuchero, inopa icho chikuru sosi yemapuroteni uye maamino acids akakosha zvakanyanya kune kwedu kudya. Chimwe chidimbu cheruzivo rwekupa ndechekuti kunyangwe hazvo chiri chemavambo emiti, zvakaratidzwa izvo iwo akakwana zvakakwana seprotein yemavambo emhuka.
Mapapu ane yakakwira sosi yeprotein, kuuya kuzotora 36,2 gramu pa100 g yechikafu ichi. Mutevere yakaoma soya kuuya kuzopa kune 35 magiramu ylsenzungu ne 23,8 gramu.
Bhinzi Ivo zvakare vari pachiratidziro ine yakakwira kwazvo protein yekudyiwa ne 23,2 gramu inoteverwa nemapizi akaomeswa uye nyemba. MaSoybe ane magiramu makumi maviri nemana uye mumutevere chickpeas uye chena bhinzi nema 21 gramu. Imwe yetsanga inotora zvakanyanya ndeye lupins ine 36 gramu pa100 g yechikafu.
Nuts
Nutsu zvakare ari pane iwo runyorwa rwezvikafu zvine mapuroteni mazhinji. Ndizvo here nzungu ine 25 gramu pamwe pistachios nemaamondi nema18 gramu.
Zvimwe zvekudya zvine protein yakawanda
Kune mazai anosvika kusvika pagumi nematatu pagiramu. Ndeavo ane akanakisa mhando yemapuroteni mukati meiyo piramidhi yekudya. Mazhinji echinhu ichi akaiswa mukati meiyo yolk, kunyangwe vazhinji vezvekudya vachikurudzira kudya chena chete sezvo iine mafuta mashoma, asi zvakadaro inochengetedza yakakwira muzana.
Seitan kugadzirira kwekudya kunobva pagorosi gluten inosvika kuti ive nemagiramu makumi maviri nemaviri. Gelatin ndeimwe yezvikafu zvenyeredzi, zvine kusvika 85% yehuremu hwayo mupuroteni.