Where mapuroteni vakawanda? Products rurefu mapuroteni kugutsikana

Mapuroteni, pamwe kwemafuta uye makabhohaidhiretsi, ndivo hwaro kwevanhu kudya kunovaka. Zvose Organic zvinhu vanopinda zvezvokudya pamuviri, uchabereka kuchiitirwa basa. Food zvigadzirwa ane yakawanda mapuroteni, zvikuru kune kukura uye kusimbisa, sezvo ndivo Dzokuvaka nyama uye masero. How kuvaka zvaunodya kuitira kuti muviri haana kunzwa havana? Ndezvipi zvekudya akapfuma mapuroteni? Funga ino.

kukosha

shoko "mapuroteni" mumutauro wechiGiriki unorira "mapuroteni." Kana tikafunga shanduro chaiyoiyo, zvinoitika kuti shoko rinoreva "munhu pokutanga." Kanenge pahwaro ichi tinogona vafunga.

Great chinodiwa womunhu muviri zvokudya, apo yakawanda mapuroteni. Zvibereko ichi mhando vanoda haidereri pane mudenga, uye ichi ndicho kusiri kuwedzerera.

Saka, chikuru kushanda mapuroteni mumuviri womunhu:

• Active mubasa dzinotsanagura patsva. Protein zvinopa hwaro kwomuzvarirwo muchitokisi nokupesana.
• Active kuita muviri. Somugumisiro, ine vakasimudzira zvikuru tsinga.

Migumisiro kwokushayiwa mapuroteni

Kana ari mwana uye jaya pahwaro zvechigarire haasi kuwana kwenyu zvaida shoma mapuroteni, inotungamirira kune kusingarapiki nemigumisiro, kusanganisira:

• anononoka kukura, muzviitiko, zvinogona kumisa zvachose;
• hormone kusaenzana;
• dystrophy;
• Low kwevari kutapata;
• matambudziko ndangariro, kukwanisa kugamuchira mashoko;
• yakaderera pamwero kunyatsoshanda.

Maererano mashoko aya, munhu asingateereri zvigadzirwa apo yakawanda mapuroteni, njodzi pamusoro nguva kuva "miriwo", nokunyima pachavo mukana noupenyu zvizere.

The Zvinoumba mapuroteni

Izvi Organic zvinhu riine amino acids, izvo rakakamurwa mhando mbiri:

• Kuchinjaniswa. Ndivo yekudyidzana zvakawanda - 80% of total. Izvi kwakadai amino acids muviri utano munhu hwapedyo dzavo, pasina nezvokupindira anopa "kwokunze".
• Essential. More shomanana waivako - 20%. Pano muviri simba - acids avo amino inogona kuwanikwa chete kubva zvokudya, apo yakawanda mapuroteni (ona tafura pazasi).

chikafu

Chinonyanya kukosha paumbwe yevanhu kudya dzakazara ndivo mapuroteni kuti vari mhuka mavambo. Inosanganisira yakawanda amino acids zvisingagoni kutsiviwa. vari zvakare kunyura zvizere pachitunha.

Uyezve, unogona kuwana zvibereko miriwo mavambo, apo yakawanda mapuroteni.

More zvakadzama matafura pazasi.

Zvokudya zvakawanda mapuroteni mhuka mavambo:

Zvokudya zvakawanda mapuroteni pamusoro muriwo mavambo:

Nokudaro, hatina akaratidza kwazvo dzakakurumbira zvokudya pamwe yakawanda mapuroteni. Zviri pamusoro miriwo mapuroteni, sezvaungaona, kunyange kupfuura "mhuka", asi vari kunyura nezvishoma kubudirira.

muviri zvinodiwa

Ose chikafu chigadzirwa zvinosanganisira mapuroteni kuti inonanga kuisa pamusoro amino acids. Zvakakosha kuti kukwira Muterere yako kuitira kuti vose zvakafanira akagamuchira zvakawanda. Unofanirawo kunzwisisa kuti zvokudya patafura yako inofanira kusanganisira zvibereko mhuka mavambo, apo mamwe mapuroteni (nyama, mazai, hove, uye zvichingodaro). "Meat" iri zvachose mapuroteni reshiyo anofanira kuva asina asingasviki imwe hama wechitatu kuti "muriwo".

Zvinodiwa nomuviri nokudaro dzaona nomumwe kwakavakirwa parameters akadai:

• kukura;
• uremu;
• zera;
• kurovedza muviri;
• mupfungwa basa.

In nemambure kune slozhnosochinennogo zvokuimba nawo munhu anogona kuverenga chaiyo kudiwa mapuroteni. Asi kana tikatora zvavo, ukama inotevera rakakodzera, pahwaro izvo unenge kusarudza zvokudya ane zvakawanda mapuroteni, pana zvaunoda:

• mwana kusvika 1 gore - 25 magiramu;
• kubva 1 gore 1.5 makore - 47,8 magiramu;
• kubva 1.5 3 makore - 53,1 magiramu;
• 3 4 Makore - 62,9 magiramu;
• makore 5 kusvika 6 kare - 72,1 magiramu;
• kubva 7 kusvika 10 makore - 79,8 magiramu;
• kubvira 11 kusvika 13 makore - 95,8 magiramu;
• kuyaruka kubvira 14 kusvika pamakore 17 - 98 magiramu;
• vakadzi panguva gestation - 110 magiramu;
• vakadzi panguva lactation - 125 magiramu;
• vakadzi vakura - 97 magiramu;
• vanhurume zvepabonde akura - 120 magiramu;
• vakadzi vakura basa rinorema remaoko - 135 magiramu;
• Varume vakura basa rinorema remaoko - 160 magiramu;
• Men kusvika makore 70 - 82 magiramu;
• vakadzi kusvika makore 70 - 69 magiramu;
• murume pashure pemakore 70 - 76 magiramu;
• vakadzi pashure pemakore 70 - 66 magiramu.

Protein apo kuderedza uremu

Zvakaoma kuona basa ane zvokudya, nekuti:

• Products, rine zvakawanda mapuroteni haana yakakwirira mafuta kugutsikana.
• Kugona nokukurumidza uye zvechigarire zvine. Protein kudya achagutsa iwe pa 4:00, apo carbohydrate anokwevera vaifanira kubva 1.5-2.
• Zvinosimudzira muviri, saka refu sezvazvakanyorwa ozeyewa, umo muviri anopedza simba. Uyezve, anopa tsandanyama iyo, akavapindurawo, nokushingaira kunopisa macalorie.
• Zvinobatsira kuvandudza ganda, anovandudza uye zvakakodzera tiine elasticity.
• It unopikisa kuchembera, kupa masero uye kupa chivakwa zvinhu.

Panguva iyoyowo, achiita zuva nezuva Muterere, anofanira akaswedera aine pfungwa kunyange kune mishonga kuti akapfuma mapuroteni. Somuenzaniso, imwe zai. Apo ari zai zvikuru mapuroteni? Mhinduro yacho iri pachena. Nokudaro mondo rine anenge 6 magiramu mafuta. Saka, kunyange kubika omelette nemiriwo mangwanani, "kugurwa" kuti 1 mondo uye kare ichi waita dhishi dietichnee.

Light zvokudya akapfuma mapuroteni

Chokwadi, yakavakirwa pamabwendefa kumusoro nyore kunzwisisa chii zvekudya akapfuma mapuroteni. Asi sei chokubatanidza kwavari kuitira kuti rinonaka kwete chete, asiwo kubatsira? Ngationei kupa Quick shoma.

Spicy scrambled mazai pamwe chizi muchoto:

• Chicken zai - 1 yori;
• zai nevachena - 2 inokwana zviyero;
• yakaderera mafuta koteji chizi namatidza - 100 giremu;
• munyu, mhiripiri, Spicy hanyanisi - yokuravira.

Preheat muchoto kusvika 180 ^° C

Whisk kuti zai nevachena, nezvinonhuhwira, makwenzi uye koteji chizi kusvikira pachaenzaniswa. Pakutanga, chizi achapiwa rakadimburirwa - kuramba kupindira. Dururai guru iri asiri rutanda chimiro uye kuzvibika kwemaminitsi 20 kana kuti chero bedzi pakati omelet rinomira kudedera.

Saka une dhishi ane yakawanda mapuroteni - vanenge 30 magiramu por kushumira ichifamba, uye saka vaifanira kubva 170 macalorie.

Cheesecakes Coconut:

• yakaderera-mafuta koteji chizi pasty - 200 magiramu;
• Chicken zai - 1 yori;
• furawa mupunga - 30 magiramu;
• kokonati - 12 magiramu;
• shuga kuravira (iripo Stevia);
• kubikira upfu - kwekushinywa.

Preheat muchoto kusvika 180 ^° C

Sanganisa kusvikira kwakanaka hafu womukokonati pamwe nezvimwewo (apo yakawanda mapuroteni, sezvaungaona). Isai mukanyiwa muchimiro flattened balls pamusoro kubika, kuti vakaisa bepa kubika, mwaya asara chips bheka kusvikira vakagadzirira (anenge chetatu kweawa). Inogona kushumirwa.

zvakawandisa kukuvadza

Pasinei nokuti mapuroteni - chinokosha che kwevanhu zvokudya, kuti kuwanza kwavo anogona yekudyidzana zvakaipa. Kunoratidza pacharo kwese, pasi pokudzora akakurumbira saka nhasi mapuroteni zvokudya, uyo akagura rokumavirazuva uwandu kwemafuta uye makabhohaidhiretsi zvokudya kudyiwa. Zvechokwadi, akadaro simba hurongwa, zvakawanda zvakanakira mumaziso vateveri - vanogona kudya, pasingaverengwi macalorie kuti nguva dzose zvokudya uye nokudaro uremu. Zvisinei, zvose zvinofadza izvi pane marapirwo, zita iro - ketosis. Nemamwe mashoko, nezvakwakaipira kunyanya wokushingaira Supermarket echiShinto wokusarudza zvokudya, apo mapurotini zhinji. Zvibereko mhando iyi yokushaya preservatives uye yokuvirisa kuti anopa zvinodiwa manakiro apo kuderedza kudya kuti makabhohaidhiretsi kuti mafuta. Kana simba iri richava nzira youpenyu, dzose Kuparara kwemafuta kutungamirira kuparadzana acetone, izvo zvichaita kuchetura muviri wose. In Muzviitiko zvakaipisisa, kunyange rufu zvinokwanisika.

Kuti vazvidzivirire kubva zvakadai nyore chaizvo - chete kunamatira zvinokosha utano zvokudya nokudzikama.