Kuziva chikafu chakapfuma muprotein kwakakosha sezvo vari chikafu chinoita basa guru mumasero. Iwo akakodzera munenge chero biological basa rezvipenyu.
Tinogona kuwana mapuroteni yekwakabva mhuka nekwakabva zvirimwa. Tichazotaura nezve zvese uye ndezvipi zviri nyore.
Kukosha kwekudya chikafu chine mapuroteni
Zvokudya zvakapfuma muprotein zvakakosha mune chero chikafu. Kana tichitaura nezvemapuroteni tiri kutaura kune glue inoita kuti muviri wedu ushande sezvaunofanirwa. Izvo zvakakosha kune chero munhu mupenyu. Vanobatsira kuchengetedza mapfupa nemisungo zvakasimba, kusimbisa masimba ezvirwere zvemuviri, kugadzirisa basa uye kushanda kwemasero, kutipa simba uye kugadzirisa matishu. Mukuwedzera, kana zviri pamusoro apa zvakanga zvisina kukwana, zvinoumba gastric juices, mahomoni, hemoglobin, enzymes uye mavitamini.
Mapuroteni anogona kuva maviri mavambo, mhuka uye muriwo, kuva avo mhando yepamusoro yemhuka kwakabva nekuva nezvose zvakakosha animo acids kuti muviri wedu haubudi woga.
Kana iwe uri wezvinomera kana usingade nyama nehove zvakare unogona kuwana zvitubu zvemiti yemapuroteni zvemhando yepamusoro.
Kunyanya Nezvekudya zvakapfuma muprotein tinogona kutaura pamusoro pemapoka mana kubva kune mapuroteni masosi:
- Nyama nehove
- mazai nemukaka
- Muriwo
- Nuts uye mbeu
Nguva yekudya mapuroteni?
Zvakakosha kudya mapuroteni muzvokudya zvakawanda zvezuva. Zvakanakira kuvachengeta zvakanaka mupfungwa mukudya kwekutanga kwatinoita kwezuva, ndiko kuti, pakudya kwemangwanani. Kushandisa kwavo panguva iyoyo kunokonzera kugaya kwavo uye kunyura kuita kune rhythm ye circadian rhythm yedu uye inotungamirwa masikati neusiku.
WHO inokurudzira a zuva nezuva kudya kweinenge 0.8 magiramu eprotein pakirogiramu yehuremu muviri. Nekudaro, iyi data inosiyana maererano nezera, zvepabonde, kuita kwemuviri ...
Ndinoziva sei kana ndisina protein?
Zviratidzo zvekushandisa mapuroteni mashoma nde kuneta uye kushaya simba, kurasikirwa kwemhasuru, simba rekudzivirira muviri, matambudziko eganda nebvudzi.
High protein chikafu
Pasi apa tinosiya mazita ezvokudya akaodha kubva pakakwirira kusvika pachikamu chepasi mapuroteni pa 100 gr.
Nechikamu pakati 50 uye 30g:
- Nguruve chiuno
- Zvomumagaba tuna
- Chifuva chehuku
- Nguruve chiuno
nechikamu pakati pe29 ne20gr:
- Fillet yemombe
- Parmesan
- Sausage
- Sausage
- Taa
- Maamondi
- Sardines
- Chickpeas
- Fresh tuna
- Cod
- Nguruve
- soybean
- Pistachios
muzana pakati 19 uye 10gr:
- Mackerel
- Hake
- Tofu
- Salimoni
- Anchovies
- Trout
- Yoga yogati
- Mozzarella chizi
- Walnuts
- Serrano ham
- Mazai
- Calamares
- Mambo prawns
- Mussels
- Broccoli
