Kodi pali kusiyana kotani pakati pa zomanga thupi ndi zomanga thupi zamasamba?

Mapuloteni, aka protein (ochokera ku protein ya Chingerezi) ndichinthu chovuta kupanga, unyolo wama amino zidulo zolumikizana motsatana, zopindika mozungulira ndikukhazikitsa mawonekedwe azithunzi zitatu. Mapuloteni ndiye msana wamapangidwe amitundu yambiri yamthupi. Amakhudzidwa pafupifupi ndi zochitika zonse zathupi.

Kuti mugwire bwino ntchito, munthu ayenera kulandira kuchuluka kwa mapuloteni ndi chakudya, kuyambira 1 mpaka 1.5 g wa protein pa 1 kg yolemera thupi. Kupeza kuchuluka kwa mapuloteni ndikofunikira kuchokera ku chakudya chachilengedwe (makamaka). Mitundu ya mapuloteni imadalira komwe imachokera. Mapuloteni amagawidwa m'maproteni azomera ndi nyama. Kodi pali kusiyana kotani pakati pa mapuloteni azinyama ndi zomanga thupi zamasamba, tiona pansipa.

Mitundu ya mapuloteni

Thupi limapeza zomanga thupi kuchokera kuzinthu zanyama ndi zomera, zomwe zimatsimikizira kugawidwa kwa mapuloteni kukhala mitundu.

Pogwiritsira ntchito gramu 1 ya mapuloteni, 4 kcal ya mphamvu imapangidwa.

Kuti muwone bwino zakudyazi, muyenera kutsatira magawo otsatirawa:

1. Kuchuluka kwa mapuloteni mu chakudya.
2. Kukhalapo kwa amino acid, omwe amapanga phindu lachilengedwe la chakudya. Ndi chifukwa cha ma polypeptides omwe amabwera mthupi - nyama ndi / kapena zomera.
3. Complete mayamwidwe mapuloteni mundawo m'mimba.

Tilankhula zakusiyana pakati pa mitundu iwiri iyi ya mapuloteni pansipa, m'chigawo chino tikupatsani magwero ofunikira kwambiri am'mapuloteni, onse mbewu ndi nyama:

1. Magwero a mapuloteni azinyama: mkaka, mazira, kanyumba tchizi, nyama, nkhuku, nsomba, zopangidwa ndi nyama (impso, mitima, chiwindi, ndi zina zambiri).
2. Zotsatira za mapuloteni a masamba: nyemba, nandolo, tirigu, rye, quinoa, buckwheat, mitundu ina ya mtedza (amondi, walnuts).

Momwe mungawerengere zofunikira zanu zamapuloteni

Kuti mudziwe ndendende kuchuluka kwa mapuloteni omwe amafunikira pakukula kolimba, ndi bwino kuganizira zinthu zingapo zomwe nthawi zambiri zimanyalanyazidwa:

1. Kulemera konse popanda mafuta amthupi. Manambala osangalatsa adzasandulika kukhala ovomerezeka. Kulemera konse kumawerengedwa pogwiritsa ntchito chilinganizo: kulemera kwathunthu -% mafuta amthupi. Ndipo kuchokera pamenepo, kuwerengera kwathunthu kwa mapuloteni kumawerengedwa.
2. Mlingo wamagetsi. Anthu omwe ali ndi metabolism yocheperako amafunikira pafupifupi 30% ochepa mapuloteni kuposa omwe ali ndi njira zamagetsi zamagetsi.
3. Mapuloteni amino acid zikuchokera. Ngati mumadya mapuloteni ovuta, werengani zomwe zili patebulo. Koma ngati mukudya zakudya zopanda nyama ndipo mukugwira ntchito ndi mapuloteni obzala mbewu, yesetsani kudzaza mawonekedwe amino acid. Kuti muchite izi, werengani theka lokha la mapuloteni omwe akubwera kuchokera patsamba lililonse la amino acid.

Gome likuwonetsa kufunikira kwa mapuloteni, kutengera zochitika zolimbitsa thupi:

Tiyeni tisungitse malo nthawi yomweyo kuti kumwa mapuloteni opitilira 2 g pa kg ya kulemera kwa thupi kumafunanso kumwa madzi - 30 ml pa gramu iliyonse ya protein.

Timalimbikitsa zinthu zosangalatsa pa zakudya zamapuloteni!

Kodi pali kusiyana kotani pakati pa Mapuloteni a Zomera ndi Zanyama

Kuti tiyankhe funso, kodi pali kusiyana kotani pakati pa mapuloteni azinyama ndi masamba, tiyeni tibwerere kumatanthauzidwe a mapuloteni. Mapuloteni amapangidwa ndi amino acid. Ndi mtundu wa amino acid womwe umatsimikizira kuti protein ndi chiyani (gwero - Wikipedia).

Amino acid amagawika kukhala osafunikira komanso osafunikira. Ali ndi malowa pokha pokha pokhudzana ndi thupi la munthu. Zosintha zimatha kupangika ndi thupi lathu, zosasinthika - ayi, mutha kuzipeza ndi thandizo la zakudya zosiyanasiyana.

Gulu loyamba limaphatikizapo arginine, alanine, asparagine, tyrosine, glycine, proline, glutamine, glutamic acid, aspartic acid, cysteine, ndi serine. Zinthu zofunika monga valine, leucine, isoleucine, lysine, tryptophan, threonine, methionine, phenylalanine, histidine.

Izi zidzakuthandizani kumvetsetsa kuti mapuloteni onse ndi otani. Ndi mapuloteni okha omwe ali ndi amino acid wathunthu omwe amawawona ngati amenewa. Chifukwa chiyani munthu amafunika kukhala wathunthu? Chowonadi ndichakuti timafunikira mapuloteni monga momwe amathandizira ma amino acid. Ndi mapuloteni okhawo omwe amawonongedwa kukhala ma amino acid omwe amagwiritsidwa ntchito ndi thupi ngati kapangidwe kake.

Ma asidi amino omwe amapangidwa pakutha kwa mapuloteni "achilendo" adzagwiritsidwa ntchito popanga mapuloteni amthupi - zopindika, mahomoni, ma enzyme, ma cell a ma cell, ndi zina zambiri.

Kotero, masamba mapuloteni - zosalongosoka mapuloteni... Amatha mu ma amino acid ofunikira ndipo alibe mankhwala osiyanasiyana ofunikira anthu. Ichi ndichifukwa chake othamanga zamasamba amafunika kudziwa bwino kuti ndi zakudya ziti zomwe zimakhala ndi amino acid kuti apange zakudya zomanga thupi zomveka bwino mwa "kusakaniza" magwero osiyanasiyana am'mapuloteni azitsamba (gwero - NCBI - National Center for Biotechnology Information).

Mapuloteni azakudya zosiyanasiyana

Nthawi zambiri mumatha kumva kuchokera kwa omwe amayimira olimba kuti pakati pa zakudya zabwino kwambiri zamapuloteni, pali nkhuku ndi nkhuku zokha. M'malo mwake, izi sizili choncho.

Mapuloteni ambiri amapezekanso muzinthu - makamaka, m'matumbo a nkhuku (17 g pa 100 g ya mankhwala), mu chiwindi cha ng'ombe (18-20 g pa 100 g ya mankhwala).

Kwa anthu opanda tsankho, mayeso a ng'ombe ndi abwino - mapuloteni omwe ali nawo ndi magalamu 13 pa magalamu 100 a mankhwala. Impso za ng'ombe zimayenera kutchulidwa - 15.2 g wa mapuloteni pa 100 g wa mankhwala. Chifukwa cha zovuta zachuma mdzikolo, kungakhale kupusa kunyalanyaza zotsika mtengo za mapuloteni.

Musaiwale kuti nyama ya nkhuku imangokhala osati bere lokha - miyendo ndi ntchafu sizotsika kwambiri pagawoli malinga ndi mapuloteni - pafupifupi 16 ndi 20 g motsutsana ndi 23-27 m'mabere, motsatana.

Nyama

Pomaliza, tiyeni tisunthire ku nyama yomwe. Mitundu yotchuka kwambiri ku Russia ndi nkhumba ndi ng'ombe.

Pankhani ya nkhumba, akatswiri ambiri olimbitsa thupi amakwiya pamphuno polangiza kuti achotsedwe pachakudya. Ndipo pachabe! Mapuloteni omwe amapezeka mu nkhumba yopyapyala ndi 19.4 g wa mapuloteni pa 100 g ya mafuta, okhala ndi mafuta ochepa - ma 7-9 g okha.Tisaiwale kuti kusankha ndi kuphika nkhumba ndikosavuta kuposa ng'ombe. Kuphatikiza apo, nyama yopanda nkhumba imathandizira othamanga:

• kosavuta kuphatikizira mapuloteni ndi chakudya, kusintha kutulutsa kwa oxygen ku minofu chifukwa cha mavitamini B1 ndi B6 mmenemo;
• konza kagayidwe ndi magetsi, kuwonjezera kupirira pa masewera olimbitsa thupi, omwe amathandizidwa ndi vitamini B3;
• kusintha kagayidwe kachakudya, kukondoweza kwa minofu ya minofu ndikufulumizitsa kukula kwa minofu chifukwa cha vitamini B2.

Ndikofunikanso kuti mafuta a nkhumba, mosiyana ndi mafuta a ng'ombe, ndi othandiza kwambiri pamtima.

Tiyeni tisunthirebe ng'ombe. Mapuloteni omwe amakonda kwambiri ndiwo mtundu wa nyama. Lili pafupifupi 19 g mapuloteni pa 100 ga mankhwala. Monga mukuwonera, palibe chokongoletsera - komabe, amakhulupirira kuti ng'ombe ndimomwe amapangira mapuloteni kuposa nkhumba. Mwachidziwikire, mawuwa sagwirizana ndi zenizeni (gwero - buku "Dietetics: A Guide for Physicians", Mkonzi. A. Yu. Baranovsky. - St. Petersburg: Peter, 2008).

Sizingatheke kutchula mtundu wapamwamba kwambiri wa mapuloteni monga mapuloteni a nsomba. Nsomba zofiira kapena zoyera sizofunikira kwenikweni. Hake (16 g mapuloteni pa 100 g), nsomba (18.5 g) kapena cod (17.5 g) imakhala ndi mapuloteni apamwamba kwambiri ngati pinki nsomba (21) kapena nsomba (21.6).

Mazira

Tisaiwale kutchula dzira loyera - losavuta kudya, limakhala ndi amino acid ochulukirapo, okhala ndi ma amino acid (BCAAs) ambiri. Dzira limodzi la nkhuku limasunga 3-7 g wa protein pafupifupi, kutengera gulu.

Magwero a mapuloteni adatchulidwa pamwambapa, popeza sizovuta kuyerekezera, awa ndi mapuloteni azinyama.

Mbali yawo ndi kupanda pafupifupi chakudya mu 100 g ya mankhwala - mwa kuyankhula kwina, iwo amakhala ndi mafuta, madzi ndi mapuloteni.

Kumbali imodzi, izi ndizophatikiza kwa iwo omwe amatsata zakudya zamapuloteni kwambiri okhala ndi chakudya chochepa pazakudya. Mbali inayi, palibe amene anathetsa kufunikira kwa fiber. Osachepera anthu okhala mdera la Europe ku Russia amafunikira. Ndipo apa tipeze magwero a zomanga thupi, makamaka mapira, amatipulumutsa.

Mbewu

Ponena za chakudya chamagulu, buckwheat ndi oatmeal nthawi zonse zimawonekera. Ndipo izi sizangochitika mwangozi - yoyamba ili ndi 12.6 g wa mapuloteni pa 100 g ya mankhwala, wachiwiri - 11 g, ndipo pamenepo pafupifupi 60 g ya chakudya chokhala ndi mafuta ochepa (ochepera 5 g). Ndipo ngakhale mapuloteni omwe amapezeka m'matunduyu ndi ochepera kupangidwa ndi amino acid, ndikugwiritsanso ntchito mapuloteni amtundu wa nyama, chimanga chimakwaniritsa bwino chakudyacho, chimakhala chopangira mphamvu komanso mphamvu.

Kunena zowona, tiyeni tipange ndemanga. Palibe michere yambiri m'maphala. Gwero labwino kwambiri ndi masamba obiriwira obiriwira. Musaiwale kuti kudya mapuloteni ambiri azinyama kumafuna kuphatikizira zowonjezera zowonjezera pazakudya.

Ubwino ndi zoyipa zamtundu uliwonse

Ndi zachilendo kulankhula za kuopsa kapena phindu la mtundu uliwonse wa mapuloteni, koma zina mwazinthuzo ziyenera kutchulidwa. Chowonadi ndi chakuti thupi lathu, chifukwa cha chisinthiko, lasintha kugwiritsa ntchito mapuloteni enaake okha.

Kusazolowera kwa ife magwero a mapuloteni mosiyanasiyana kumatulutsa ma metabolites omwe amatha kuvulaza kapena kuchepetsa kupita patsogolo kuti akwaniritse gawo lina.

Choyamba, izi zimakhudza kubzala mapuloteni, makamaka, zinthu za soya. Mapuloteni a soya amakhala ndi amino acid omwe thupi limasandulika kukhala phytoestrogens. Izi zimayambitsa kuchepa pakukula kwa zisonyezo zamphamvu, mawonekedwe a mafuta achikazi, ndipo akagwiritsidwa ntchito kwakanthawi, amatha kuyambitsa gynecomastia.

Zindikirani: Chogulitsa china chomwe chili ndi phytoestrogens ndi yisiti ya brewer, yomwe nthawi zina imagwiritsidwanso ntchito ndi othamanga chifukwa chokhala ndi mapuloteni ambiri.

Koma izi sizitanthauza kuti simuyenera kudya zomanga thupi zamasamba - ndikwanira kuti musankhe magwero oyenera ndikuchepetsa kuchuluka kwa chakudya mpaka 15-20% ya protein yonse.

Tsoka ilo, mapuloteni azinyama nawonso siabwino. Puloteni yomwe imapezeka munyama yofiira imakhala ndi D-carnitine ndi zina zotengera amino acid momwe zimapangidwira. Akalowa m'thupi limodzi ndi matupi a adipose, amatulutsa mafuta m'thupi mwawo. Yoyambayi imasinthidwa mwachangu kukhala ma cholesterol, omwe amawononga thanzi la ziwiya zamagulu. Madipoziti amenewa ndi owopsa makamaka kwa othamanga opitilira zaka 35.

Mapeto

Kuti tipeze mapuloteni athunthu, timafunikira ma amino acid osiyanasiyana. Timachipeza kuchokera kuzipangizo zama protein azinyama kapena posinthana ndi mitundu yosiyanasiyana ya zomanga thupi zamasamba. Njira yomwe mungasankhe imadalira pa inu nokha. Zotsatira zakudya koyenera kwamapuloteni ndikhungu labwino, misomali yolimba, khungu labwino ndi tsitsi, mafuta ochepa mthupi, komanso thanzi labwino. Chitani zakudya zanu mosamala! Khalani wathanzi!

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