Kupwanya Egg Nutrition: Mapuroteni emhando uye nei zvichikosha
Zai rinozivikanwa zvakanyanya kuve simba rekudya kana zvasvika kune mapuroteni uye zvimwe zvakawanda zvakakosha zvinovaka muviri! Muchokwadi, zai rimwe chete rakakura rine 6g yeprotein, pamwe ne13 yakakosha mavhitamini nemamineral. Izvo zvishoma vanhu vanoziva ndezvekuti mazai ndeimwe yenzvimbo huru dze mapuroteni emhando yepamusoro zviripo1. Asi tinorevei kana tichiti 'protein yemhando yepamusoro' uye nei zvine basa?
Chii chinonzi protein uye nei ichikosha?
Mapuroteni ndiwo matombo makuru ekuvaka emuviri, kugadzirisa matishu uye kubvumira masero edu kuti ashande nemazvo. Izvo zvakakosha pakukura kwemhasuru, zvinotsigira immune system yedu, uye zvinobatsira kukura kwemwana.
Muzvinafundo, MD, DMSc Arne Astrup, nhengo yeInternational Egg Nutrition Center's (IENC) Global Egg Nutrition Expert Group uye Director weHealthy Weight Center, Novo Nordisk Foundation muCopenhagen, anotsanangura kuti mapuroteni anogona kubatsira sei mapoka emazera akasiyana. zvinokosha pakukura kwevana, kutsigira kukura kwavo, uye vakwegura nevaya vanorwara, sezvo zvichibatsira kuchengetedza nhengo dzinokosha uye nyama.”
Protein ine amino acids - asi kwete nguva dzose misanganiswa yakafanana uye reshiyo. Muviri unoshandisa zvakapoteredza 21 amino acids kugadzira mapuroteni akasiyana. Zvipfumbamwe zveizvi hazvigone kugadzirwa nemuviri wega, saka zvinofanirwa kuwanikwa kuburikidza nekudya - izvi zvinozivikanwa se akakosha amino acids.
Protein inogona kuwanikwa mumhando yezvikafu - kubva kubhinzi kusvika kune yemombe - asi iyo unhu yeprotein inogona kusiyanisa zvakanyanya kubva kunobva kune kwakabva.
Tinorevei ne 'protein quality' uye inoongororwa sei?
Purofesa Astrup anotsanangura kuti: “Kunaka kweprotein kunonyanya kutsamira pakuumbwa kwemaamino acid akasiyana-siyana muchikafu, uye kuvapo kwawo kunofanira kugaya nokunyudzwa.”
Semuenzaniso, mazai ane ese mapfumbamwe akakosha amino acids, achiaita a protein yakakwana. Uyezve, reshiyo uye pateni umo aya amino acids anowanikwa anoita kuti ive yakanyatsoenderana nezvinodiwa nemuviri.
Puroteni mumazai zvakare inogayiwa zvakanyanya - muviri unogona kutora uye kushandisa 95% yayo!
Zvinhu zviviri izvi zvinoreva kuti mazai imwe chete zvitubu zvemhando yepamusoro zveprotein iripo. Masayendisiti akatoshandisa mazai sechiratidzo chekuongorora kunaka kweprotein mune zvimwe zvekudya2.
Ndezvipi zvakanakira kudya mapuroteni emhando yepamusoro?
Nepo mapuroteni ari muzvikafu zvese achipa hutano hwakanaka, iyo yakakwira mhando yeprotein, zviri nyore kugaya uye kugadziriswa nemuviri.3. Izvi zvinoreva kuti muviri wako unogona kuwana zvikomborero zvakawanda kubva pakuruma kwese kwaunotora.
Purofesa Astrup anotsanangura kuti huwandu hwakakwana hweprotein yemhando yepamusoro hunokosha kune hutano hwakanaka: "Inotsigira mapfupa akasimba, tsandanyama, uye nhengo dzinokosha, pamwe chete nekugadzirwa kwehomoni uye kudzivirira zvirwere, kusanganisira maitiro ekudzivirira zvirwere.
“Protein inobatsirawo kuchengetedza huremu hwemuviri hune hutano nekuda kwekuguta. Kusanganiswa kweprotein nemafuta ekudya kunoita kuti unzwe wakaguta kwenguva yakareba, zvichibatsira kudzivirira kuwandisa uye kufutisa. "
Takatsemura
Tagara tichida mazai nekuda kwekunaka kwavo uye kugona kwavo kwakasiyana-siyana ... uye ikozvino tine chimwe chikonzero chinoshamisa! Haasi mazai akazara neprotein chete, asi puroteni yaainayo ndeyepamusoro-soro - inogayiwa nyore nekuumbwa kwakakodzera kwezvipfumbamwe zvakakosha amino acids.
“Mazai ane mapuroteni emhando yepamusoro,” anopedzisa kudaro Muzvinafundo Astrup, “izvo zvakanakira kudyiwa nevanhu uyewo zviri nyore kuzvibatanidza muzvokudya zvose zvitatu zvezuva nezuva.”
Nguva inotevera paunofunga kuti ndeapi mapuroteni ekuisa mukudya kwako, yeuka kuti haisi yehuwandu chete, asi kunaka zvakare!
References
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 Muzvinafundo Arne Astrup
Muzvinafundo Arne Astrup inhengo yeInternational Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye Mutungamiriri weHealthy Weight Center, Novo Nordisk Foundation, Copenhagen. Ane makore anopfuura makumi matatu ane ruzivo rwekutsvagisa kwekiriniki uye akatarisisa zvakawanda zvetsvakiridzo yake pamusoro pekutonga kwechido, kudzivirira uye kurapwa kwekufutisa, rudzi rwechipiri chirwere cheshuga, chirwere chemoyo, uye zvirwere uko kudya uye kuita basa remuviri kunobata basa. Muna 30 Muzvinafundo Astrup akatumidzwa muClarivate's (Webhu yeSainzi) runyorwa rwevanonyanya kutaurwa vatsvakurudzi munyika.
Sangana nevamwe vese veBoka redu Nyanzvi