Kupwanya Egg Nutrition: Egg-cellent mafuta ezvinangwa zvako zvekusimba
Ingave mitambo yehunyanzvi, kusimba kwemunhu kana kuita zvekutandara, zvakakosha kune vanhu vemazera ose kuitira kuti vawane kudya kwakakodzera pamberi uye mushure mekurovedza muviri. Kudya kwakakwana kwevhitamini, zvicherwa uye mapuroteni zvinhu kukura kwemhasuru, kutsungirira uye hutano hwese. Ngationgororei kuti sei mazai ndiyo yakakwana protein package kubatsira kufambisa zvinangwa zvako zvekusimba!
Sei kudya kuchikosha?
Kungofanana nekutambanudza, kudziya uye kutonhora pasi, kuwana chikafu chakanaka i chikamu chakakosha chekurovedza muviri uye kurovedza. Izvi ndezvechokwadi kunyanya kune zvaunodya PASHURE pokurovedza muviri, uko kuwana zvakakosha zvinovaka muviri zvinogona kukubatsira kukurumidza kupora uye kuvaka simba nekukurumidza.
Protein chimwe chezvakanyanya kukosha zvinovaka muviri zvinodikanwa mukudya kwemashure mekurovedza muviri. Kudya yemhando yepamusoro mapuroteni mushure mekurovedza muviri kuchakubatsira gadzirisa tsandanyama, simbisa zvitoro zvesimba uye kurudzira kukura kwetsandanyama, zvichireva kuti uchaona mibayiro yekushanda kwako nesimba nekukurumidza1-5.
Nepo tsandanyama dzako dzichizozvigadzirisa pachadzo, tsvakiridzo inoratidza kuti kudya mapuroteni akakwana mukati maawa maviri ekudzidziswa zvichabatsira muviri kuvakazve uye kukura tsandanyama zvakanyanya uye zvinobudirira6.
Aya mazinga akawedzera eprotein anogona kunyanya kushanda kune kudzidzira kuramba, sekusimudza uremu, neInternational Society of Sports Nutrition ichikurudzira kupfuura 3g yeprotein pakg yehuremu hwemuviri.7. Neimwe nzira, ye kutsungirira-yakatarisana nekurovedza muviri, sekumhanya nekuchovha bhasikoro, vanoraira 1.4-2.0g yeprotein pakg yehuremu hwemuviri7.
Uyezve, nokuda kwemigumisiro yakanakisisa, zvinokurudzirwa izvozvo mapuroteni anotora 20-40g pakudya kugovaniswa zvakaenzana zuva rose, pa nguva dzepakati pemaawa 3-47, inopedzwa pamwe chete nezvokudya zvine makabhohaidhiretsi uye zvinwiwa zvakakodzera8.
"Nekukura kwemaitiro ekusimba kwemunhu uye gym-based resistance training, pane kuwedzera kudiwa kweprotein-rich nutrition inokwanisika uye inowanika,” anotsanangura kudaro Andrew Joret, Sachigaro weBritish Egg Industry Council (BEIC) uye nhengo ye International Egg Nutrition Center's (IENC) Global Egg Nutrition Nyanzvi Boka.
Simba reprotein yezai
Ne 13 zvinovaka muviri zvakakosha, 6g yeprotein, macalorie makumi manomwe chete uye 70g yemafuta, zai guru rine yakasarudzika chikafu chimiro izvo zvakanakira vatambi vemazera ese9! "Mazai ndiwo mubatsiri akakwana wekurovedza muviri," VaJoret vanoti, "Idzo dzakazadzwa nekudya uye mapuroteni, anoshanda zvakasiyana-siyana, uye zvakare anotakurika nyore kune vanhu vari kuenda."
Haisi chete kuti mazai akapfuma muprotein, asi kuti protein yaainayo ndiyo yemhando yepamusoro inowanikwa10.
Hunhu hweprotein inonyanya kuenderana nekuumbwa kwemaamino acids akasiyana muchikafu, uye bioavailability yavo inogayiwa uye kubatwa. Semuyenzaniso, mazai ane ese mapfumbamwe akakosha amino acids, kuvaita 'protein yakakwana'. Uyezve, iyo reshiyo uye pateni umo aya amino acids anowanikwa anovaita kuenzanisa kwakakwana kune zvinodiwa nemuviri.
Protein iri mumazai zvakare yakanyanya kugaya - muviri unogona kutora uye kushandisa 95% yayo! Masayendisiti akatoshandisa mazai sechiratidzo chekuongorora kunaka kweprotein mune zvimwe zvekudya11. Verenga chinyorwa chedu paprotein quality kuti uwane zvimwe.
The International Society yeMitambo Nutrition kurudzira kuti vatambi vasarudze chikafu chakazara cheprotein, senge mazai, kukurudzira tsandanyama protein synthesis (MPS)12, chiitiko chinowanzoitika umo mapuroteni anogadzirwa kugadzirisa kukanganisa kwetsandanyama kunokonzerwa nekurovedza muviri kwakanyanya. Vanopikisawo kuti mazai anogona kuva inobatanidzwa nyore muzvokudya muswere wose wezuva sezvo “vanogona kugadzirirwa nesarudzo zhinji dzezvokudya, kungave pamangwanani, masikati kana kudya kwemanheru12. "
Usakanganwa yolk
“Kana totaura nezve zai jena vs zai yolk, vanhu vanowanzofunga kuti kurasa yolk ichava sarudzo ine hutano nekuda kwekusanzwisisa pamusoro cholesterol uye mafuta asina kunaka. " Vanodaro Mr Joret, “Dambudziko nderekuti, ukarasa yolk, unorasa zvizhinji zvezvinovaka muviri zvinokosha uye inenge hafu yemapuroteni.”
Tsvakurudzo yazvino uno inosimbisa izvozvo kudya mazai sechikamu chekudya kune hutano hakuve nemhedzisiro yakakosha pacholesterol yeropa, uye naizvozvo haawedzeri ngozi yehosha yemwoyo muvanhu vazhinji.
Panguva iyi, the puroteni muzai yakakamurwa zvakaenzana pakati peiyo yolk nemuchena, saka zvakakosha kuti uise zvese mukudya kwako kwepashure pekurovedza muviri. Kutaura zvazviri, tsvakurudzo inoratidza mazai akazara anokurudzira kukura kwemhasuru uye kugadzirisa kutonyanya kudya mazai machena ega13.
Takazvitsemura!
Chakavanzika chekutsvaga mapuroteni emhando yepamusoro kutsigira zvinangwa zvako zvekurovedza muviri zviri nyore… the incredible zai! "Chokwadi ndechekuti, haudi chinotevera chinotungamira chekuwedzera kana kuzunungusa kuti uwane iyo yepamusoro-soro protein inowanikwa - unogona kuiwana muzai remusikirwo rakazvininipisa!" Anopfupisa Mr Joret.
"Zvisinei kuti uri padanho ripi parwendo rwako rwekusimba, mazai anogona kuita basa rakakosha mukukura kwemhasuru, kuonda uye hutano hwese!
References
2 VanDusseldorp TA, et al (2018)
4 Kreider RB, Campbell B (2009)
10 FAO
11 Institute of Medicine yeNational Academies
Kurudzira simba rezai!
Kuti ikubatsire kusimudzira simba rekudya rezai, IEC yakagadzira chishandiso chinodhawunirodha cheindasitiri, chinosanganisira mameseji akakosha, huwandu hwemasample social media posts, uye anofananidza magirafu e Instagram, Twitter uye Facebook.
Dhaunirodha zvishandiso zveindasitiri (Spanish)Nezve Andrew Joret
Andrew anga achishanda muindasitiri yezai kweanopfuura makore makumi matatu nemashanu. Iye inhengo yeInternational Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye Sachigaro weBritish Egg Indasitiri Council (BEIC), pamwe neBoka Technical Director kuNoble Foods, rimwe remabhizimusi ezai anotungamira pasi rose. Muchinzvimbo chake saSachigaro weBEIC anomiririra indasitiri yemazai ekuUK pamatanho ese ehukoshi kubva pakuzvara kusvika pakugadziriswa nekushambadzira, pasi peBritish Lion Scheme.