Maitiro Ekusarudza MaProtein Bhara Akakodzera

Kune vanhu vari kuedza kugadzirisa mararamiro ane hutano, kuwedzera maprotein bars mukudya kwavo kunogona kubatsira kuzadzisa zvinangwa zvehutano?

Protein Bhawa

Maprotein mabhawa anopa kukurumidza kwesimba simba pakati pekudya izvo zvinogona kubatsira kudzikisira havi yekudya uye kudzivirira kuzara nemafuta akawandisa, ane sodium-packed snacks kune vanhu vari kuedza kuderedza uremu. Ivo vanogona zvakare kuwedzera macalorie ekudya kune vanhu vakaita sevatambi vari kuyedza kuwedzera tsandanyama. Maprotein mabhawa anogona kusiyana maererano nezvinhu zvakaita sezvinowedzera, makoriyori, mafuta, shuga, uye zvimwe zvinongedzo. Mapepa anoda kuverengwa nokungwarira; kana zvisina kudaro, bhari inogona kuva yakawanda ye candy bar pane ine utano, inovaka muviri mini-kudya kana snack. Zvakakosha kuve neruzivo rwekuti iprotein yakawanda sei inodiwa zuva rega rega, uye huwandu hunosiyana zvichienderana nechinhu chimwe nechimwe.

Yakawanda Sei Mapuroteni Anodiwa

Mapuroteni akakosha kumabasa mazhinji emuviri, asi muviri haugone kuburitsa iyi macronutrient, uye inofanirwa kubva muchikafu. Mapuroteni ekudya anoputsika panguva yekugaya, uye makomisheni anozivikanwa seamino acids anoumbwa:

• Aya ndiwo matombo ekuvaka ayo muviri unoshandisa kuvaka nekuchengetedza tsandanyama uye nhengo.
• Izvo zvakakosha pakugadzirwa kweropa, kubatanidza tishu, masoja ekudzivirira chirwere, ma enzymes, uye bvudzi. (Marta Lonnie, et al., 2018)
• Sezvo mapuroteni achidikanwa pakuvaka tsandanyama, vatambi kana vanhu vane mabasa anorema vanokurudzirwa kudya zvakanyanya.
• Zvimwe chetezvo ndezvechokwadi nezvevakadzi vane pamuviri kana kuti vanoyamwisa. (Trina V. Stephens, et al., 2015)
• Bodybuilders vanodya kunyange mapuroteni akawanda kupfuura avhareji munhu kutsigira tsandanyama kukura.

Protein Calculator

• A Calculator kubva kuUS Department of Agriculture inogona kubatsira kuona mapuroteni emazuva ese uye akakurudzirwa huwandu hwezvimwe zvinovaka muviri zvinoenderana nebonde, zera, chiitiko chebasa, uye zvimwe zvinhu.
• Iyo yakakodzera mapuroteni ekutora anofunga kuti yakawanda sei inodyiwa pakugara kwega. Wepakati munhu anokurudzirwa kushandisa pakati pe25 ne35 magiramu emapuroteni pakudya kwega kwega. (Emily Arentson-Lantz, et al., 2015)

Sources

Iwo akapfuma masosi ezvekudya mapuroteni anosanganisira:

• Nyama
• Puchi
• Hove nehove
• Eggs
• Mukaka uye zvimwe zvigadzirwa zvemukaka

Mamiriro ezvirimwa anosanganisira:

• Nyemba
• Legumes
• Nuts
• Mbeu
• Whole grains

Izvi ndizvo zvikafu zviri nyore kuisa mukudya kwakaringana, saka kudya kwakasiyana-siyana muhuwandu hwakakwana zuva nezuva kuchaenzana nehuwandu hunokurudzirwa hweprotein. Kurudziro ndeyekunamatira kune ayo akaderera mumafuta akazara uye akagadzirwa carbs uye akapfuma mune zvinovaka muviri. Zvisinei, kudya mapuroteni akawanda kunogona kukonzera matambudziko eitsvo. Naizvozvo, vanhu vanofarirwa nechirwere cheitsvo vanokurudzirwa kuti vangwarire kutora mapuroteni. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020)

Zvekutarisira

Kubatanidza maprotein bars mukudya, kungave pakati pekudya-snack, sekutora-uye-kuenda sarudzo kana pasina nguva yekudya kwakakwana, kana sechikamu chekuderedza uremu kana kuwedzera uremu, vanhu vanoda. kuverenga uye kunzwisisa zvinosanganiswa pamhando dzakasiyana dzemabhawa pakusarudza sarudzo dzine hutano. Mimwe nhungamiro yakajairika yekufunga nezvayo:

Protein Content

• Pakati pekudya kana pre-post-snack yekurovedza muviri, tsvaga bhari rine magiramu makumi maviri emapuroteni.
• Mabhawa ekutsiva chikafu anofanirwa kunge aine magiramu makumi matatu emapuroteni.
• Imwe nzira shoma kune iyi nhungamiro inokurudzirwa, sezvo muviri unogona kugaya pakati pe20 ne40 magiramu eprotein mune imwe chete. (Brad Jon Schoenfeld, Alan Albert Aragon. 2018)

Mapuroteni Type

• Protein inowanzobva mumukaka kana zvirimwa.
• Zvinonyanyozivikanwa zvinosanganisira mazai, mukaka, mupunga, whey, soya, pizi, uye hemp.
• Vanhu vane allergies kana sensitivities vanofanirwa kusarudza bhawa rine mhando yeprotein yakachengeteka kudyiwa.

Calories

• Kuti bhaa ridye pakati pekudya, kurudziro ndeaya ane anenge 220 kusvika 250 macalorie.
• Iprotein bar inotsiva kudya kwakakwana inogona kuva ne300 kusvika ku400 makori.

mafuta

• Gumi kusvika ku15 magiramu emafuta akazara uye hapana anopfuura maviri magiramu emafuta akazara akakodzera.
• Bvisa mafuta asina hutano anowanikwa mumafuta ane hydrogenated.

faibha

• Fiber iri kuzadza, saka iyo faibha yakawanda, zvinonyanya kuita kuti nzara irambe ichiguta kusvika chikafu chinotevera kana kudya.
• Zvinokurudzirwa kusarudza izvo zvine anopfuura matatu kusvika mashanu magiramu efiber.

shuga

• Mamwe maprotein bars ane shuga yakawandisa senge candy bars.
• Vamwe vane magiramu makumi matatu eshuga yakawedzerwa.
• Huwandu hwakakodzera hunosvika magiramu mashanu kana pasi.
• Zvekugadzira zvinotapira senge erythritol, sorbitol, uye maltitol hazvisi nani sarudzo sezvo zvinogona kukonzera kuputika uye gasi.

Zvinokurudzirwa kushanda nenyanzvi yezvekudya kuti uone mhando inoshanda zvakanyanya kuitira kuti igone kuisirwa mukudya kwemunhu kuzadzisa uye kuchengetedza zvinangwa zvehutano.

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Nutrition Basics

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References

Lonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Mapuroteni eHupenyu: Ongororo yeOptimal Protein Intake, Sustainable Dietary Sources uye Mhedzisiro paChido muVakuru Vakuru. Nutrients, 10(3), 360. doi.org/10.3390/nu10030360

Stephens, TV, Payne, M., Bhora, RO, Pencharz, PB, & Elango, R. (2015). Mapuroteni anodiwa evakadzi vane pamuviri vane hutano panguva yekutanga uye kunonoka kubata pamuviri akakwira kupfuura zvinokurudzirwa zvino. Nyaya yezvokudya zvinovaka muviri, 145 (1), 73-78. doi.org/10.3945/jn.114.198622

Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Protein: Chikafu chiri mukutarisa. Applied physiology, nutrition, uye metabolism = Physiologie appliquee, nutrition et metabolisme, 40 (8), 755-761. doi.org/10.1139/apnm-2014-0530

Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Kudya kweprotein kwakashata kune hutano hweitsvo: kusunungura taboo. Nephrology, dialysis, transplantation: kuburitswa kwepamutemo kweEuropean Dialysis uye Transplant Association - European Renal Association, 35 (1), 1-4. doi.org/10.1093/ndt/gfz216

Schoenfeld, BJ, & Aragon, AA (2018). Iprotein yakawanda sei inogona kushandiswa nemuviri mukudya kumwe chete pakuvaka tsandanyama? Mhedzisiro yekugovera mapuroteni ezuva nezuva. Chinyorwa cheInternational Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1