Mapuroteni pachawo haave nemigumisiro yakawanda pamashuga eropa, kunyange zvokudya zvinowanikwa muprotini. Kazhinji, vanhu vane chirwere cheshuga havadi chero mapuroteni kupfuura vanhu vasina chirwere cheshuga. Pane, zvisinei, dzimwe nguva apo purotini shoma iri nani.
Mapuroteni uye Utano Hwenyu
Puroteni imwe yematatu anokosha macronutrients; uye mamwe maviri ari mafuta uye makhabhohydrate.
Izvi zvinodiwa zvakakura kuti urambe uine hutano uye hunokosha mabasa.
Muviri unoshandisa mapuroteni kuvaka, kugadzirisa, nekuchengetedza muviri wako wose nhengo nhengo. Mapuroteni anodiwawo mumuviri wekudzivirira muviri uye anobatsira mamwe maitiro ehupenyu.
Daily Protein Intake
Chero bedzi itsvo dzenyu dziine hutano, anenge 15 kusvika ku20 muzana yemakori ako ezuva nezuva anofanira kubva pamaprotheni. Ichi ndicho chiyero chakafanana chinofananidzirwa kuenzanirana kusingabviri kwechirwere cheshuga. Inenge 45 kusvika ku50 muzana yehuori yako inofanira kuibva kumakrohydrates uye vamwe vose vanofanira kuuya kubva kumafuta.
Munhu anoda 2 000 makorikori pazuva anodiwa anenge 75 kusvika ku100 gramu mapuroteni pazuva. Zvinenge zvakanyatsonaka, zvisinei, kushandisa shanduro yakakwana ye 0,8 gramu mapuroteni ne kilogram yehutatu hwemuviri.
Kuti uite kutendeuka kikilogiramu, zviparadzanisa uremu hwako mumapirundi ne 2.2. Somuenzaniso, kana iwe uchiyera mapaundi zana, iyo yakaenzana ne 68 kilogram.
Gurai ne 0.8 uye iwe uwane puroteni chinangwa che 85 gramu.
Maererano neDADA Dietary Guidelines, zvinokurudzirwa kudya 5 1/2 ounces ezvokudya zvine protein-zuva nezuva. Zvokudya zvakakosha mumapuroteni zvinosanganisira nyama, hove, gungwa, nyama, mazai, michero yemiti, maruva, marimu, uye mbeu.
Semuyenzaniso:
- Rimwe hafu yekudziwa chifu ine 29 gramu protein
- Imwe kapu nyemba nyemba ine 15 gramu protein
- Evha ine ma gramu matanhatu emuprotein
- Rimwe mukombe mukaka wakaora-mafuta une 8 gramu maprotheni
- A 3-ounce chikamu che steak ine 26 gramu mapuroteni
Kusarudza Mapuroteni
Paunosarudza mapuroteni ekudya kwekushaya chirwere cheshuga, kunetseka kunowedzera nemafuta uye makhahydrates kuti izvi zvokudya zvine. Mamwe marudzi emakhahydrates, somuenzaniso, anokurumidza kuchinjwa kuva glucose, izvo zvinogona kutungamirira kune spike. Uyezve, njodzi yekuwana uremu hunobva kumafuta akawanda uye yakakwirira-carb inogona kutungamirira kusanyanya kudzora mashiga eropa.
IAmerican Diabetes Association inokurudzira kudya hove seprotini inowanikwa kaviri pavhiki. Vanokurudzirawo kuderedza nyama yakatsvuka uye nyama inoshandiswa sa ham, bhakoni, uye imbwa dzinotonhora nokuti idzi dzinowanzove dzakakwirira mumafuta akazara. Zvokudya zvakaonda ndizvo sarudzo yakanaka yekudya kwakakwana.
High Protein Zvokudya
Kuchinja kune zvokudya zvakanyanya-mapuroteni kunogona kuita sekuti inofanira kuita mutsauko mune mutemo wekushuga kweropa. Zvisinei, protein inenge isingabatsiri zvakanyanya zvachose, kunyanya kwenguva refu.
Kutsvakurudza kwakaratidza kuti kuwedzera kweprotein yekudya hakuratiki kunobatsira kunogadzirisa kuti shuga yako inogadzirwa sei kana kuti inogadzirwa. Uye hazvina matambudziko anogara kwenguva refu pamushuga weropa kana kuti insulin .
Izvi zvinoreva kuti kana munhu ane chirwere cheshuga achishandura kudya kwepuroteni yakakura, chero rubatsiro rwekurapa runogona kunge rwakakonzerwa nekuderedzwa kwepakati pfupi uye kurongeka kwakanyanya kwemakinhydrate kushandiswa, kwete kune chero upi zvawo hwepuroteni. Ichi ndicho chikonzero chakakosha chekudya kwakagadzirwa nemakinhydrate , izvo zvinogona kubatsira kudzora rudzi rwechipiri chirwere cheshuga.
Izvozvo hazvirevi kuti mapuroteni epamusoro-soro akanaka kune munhu wose. Iwe unofanirwa kutora mamiriro ako ega uye tsika yekudya inofunga.
Semuenzaniso, zvidzidzo zvakaitwa pazvokudya zvakakwirira mumafuta ose uye mapuroteni. Muvanhu vane chirwere cheshuga chechirwere, chirwere cheshuini yavo inoda kuwedzerwa mushure meimwe yezvokudya izvi.
Pamusana peizvi, vatsvakurudzi vanokurudzira kuvhara kwakasimba kwemazinga emaglucose.
Diabetic Nephropathy
Vanhu vane chirwere cheshuga nephropathy , iyo chirwere chepfungwa chinokonzerwa nechirwere cheshuga, kazhinji chinoda kudya mapuroteni mashoma. Muchiitiko ichi, chirongwa cheprotein chinorayirwa chinenge giramu imwechete (kana pasi) kilogiramu yehutatu hwemuviri.
Iwe unoda kushanda pamwe nemupi wako wehutano wehutano kuti uone kuti mapuroteni akawanda aunoda zuva rega rega. Puroteni yakawanda inogona kunge yakashata kuitsvo dzako, asi puroteni shoma shomanana inogona kukonzera kushaya zvokudya zvinovaka muviri uye kutadza kushaya kurasikirwa.
Personalized Protein Intake
Ani naani ane chirwere cheshuga anogona kubatsirwa kubva kumaprotini akazvimiririra achida kukurudzirawo zvakare. Kune zvinhu zvakawanda zvinoita basa mukudya kwakanyatsonaka uye zvido zvako zvinogona kunge zvakasiyana nezvinodiwa zvachose.
Zvakanakisisa kutaura nemutarisiri wako wehutano nezveprotein yako inoda. Iwe unogonawo kurukurukura nemudzidzisi ane chirwere cheshuga kana unyanzvi wezvokudya kana wezvokudya anonyanya kukosha mune zvekurapa kunorapwa kwevanhu vane chirwere cheshuga.
Shoko Rinobva
Kunyange zvazvo mapuroteni asingaoneki anonyatsopindira mazinga eropa rehuga, zvimwe zvikamu zve high-protein foods zvinogona. Chengetedza izvi mupfungwa uye edza kuderedza mapuroteni ako kumari yakarongedzwa zuva rega rega uye kune zvekudya zvakaderera mumafuta nemakhahydrates.
> Sources:
> American Diabetes Association. Protein Foods. 2017.
> American Diabetes Association. Lifestyle Management: Maitiro eUkurapa muShuga-2018. 2018; 41: S38-S50. Chirwere cheshuga . doi: 10.2337 / dc18-S004.
> Bell KJ, et al. Kukanganisa kwemafuta, mapuroteni, uye glycemic Index pane Postpradial Glucose Control muTsika 1 Chirwere cheshuga. Chirwere cheshuga . 2015; 38 (6): 1008-1015. doi: 10.2337 / dc15-0100.
> United States Dhipatimendi Rezvekurima. Dietary Guidelines for Americans 2015-2020. 2015.