Kodi mumakhala ndi mapuloteni angati tsiku lililonse tikamakula?
Masamba ogulira zakudya ali odzaza ndi zinthu zomwe zimayambitsa mapuloteni awo, mphamvu zamagetsi, tirigu, ngakhale pasitala. Koma ndi mapuloteni angati amene mumafunikira tsiku limodzi? Ndipo ngati mukutsatira chakudya chokalamba chokhazikika, kodi mungapeze chokwanira chofunikira ichi?
Protein Primer
Mapuloteni ndi mchere wofunikira, ndipo timayenera kudya kuchokera tsiku lililonse chifukwa matupi athu samasunga monga momwe amachitira mafuta ndi chakudya .
Mapuloteni amagwiritsidwa ntchito kumanga ndi kusunga minofu, mafupa, ndi khungu. Zimapanganso mapuloteni omwe amalamulira mankhwala omwe amatiteteza. Mapuloteni zikwizikwi amagwira ntchito m'matupi athu tsiku ndi tsiku, amapangidwa ndi mapuloteni otchedwa amino acids. Amino imateteza thupi lathu kuti lisapangidwe limatchedwa amino acid.
Kodi Tiyenera Kupeza Mapuloteni Ambiri Tsiku Lililonse?
Chigwirizano pakati pa mabungwe a zaumoyo, kuphatikizapo US Institute of Medicine, Health Canada, ndi World Health Organization, ndikuti mapuloteni a tsiku ndi tsiku akuluakulu amachokera ku kulemera kwa thupi. Mapuloteni awo amaperekedwa monga masamu: 0,8 g a mapuloteni pa kilogalamu ya thupi tsiku lililonse kwa anthu oposa zaka 20. Malinga ndi chiganizochi, munthu amene akulemera mapaundi 150 amafunika mapuloteni 55 tsiku lililonse:
0,8 g wa mapuloteni x 68 kg (150 lb) = 55 g wa mapuloteni a tsiku ndi tsiku
Malingana ndi Carol Greenwood, Pulofesa mu Dipatimenti ya Sayansi ya Zakudya ku Yunivesite ya Toronto, akuluakulu a zaka zoposa 20 ayenera kuyesetsa kupeza pakati pa 60-70 g mapuloteni tsiku lililonse. Nkhuku ya nkhuku ili ndi pafupifupi 30 g; kapu ya hafu ya yogiti ya ku Greece pafupifupi 15 g.
"Malingaliro awa amakhazikitsidwa ndi mabungwe othandiza, pogwiritsa ntchito sayansi yamakono," akundiuza.
"Kawirikawiri, ku North America, anthu amadya zakudya zamapuloteni zambiri ndipo mapuloteni amafunikira kukhala osamalira okha. Ngakhale ma junkies omwe amadya mwamsanga sangakhale akudya bwino ndipo akhoza kudya mafuta ochuluka kwambiri, koma komabe nthawi zambiri amatenga mapuloteni ambiri. "
Zomwe Zapamwamba
Mitundu ya mapuloteni monga nyama, nkhuku, ndi mkaka nthawi zambiri zimapereka zonse zamtengo wapatali za amino. Zowonjezera zomera monga nyemba ndi nyemba nthawi zambiri zimasowa imodzi kapena zambiri mwa amino acid ofunikira, kotero kupeza zakudya zambiri zamapuloteni monga mpunga ndi nyemba kapena nyemba ndi mbewu kuphatikizapo zinyama ndizobwino.
"Monga momwe simukuyenera kudya zakudya zanu zochepa chabe, musadalire pulogalamu imodzi yokha ya mapuloteni," akuchenjeza Greenwood. "Idyani zinyama ndi zomera zosiyanasiyana zomwe ziri ndi mapuloteni, ndipo komabe, yesetsani kutsatira zakudya za Mediterranean zomwe zimakhala ndi zipatso ndi ndiwo zamasamba."
Ndani ali pangozi yopeza mapuloteni aang'ono kwambiri?
Greenwood akuchenjeza kuti pali magulu awiri akuluakulu omwe sangapeze mapuloteni okwanira tsiku lililonse: akuluakulu ( makamaka omwe ali ndi zaka zoposa 70 ), ndi dieters.
"Zinali kuti .8 g / makilogalamu / tsiku la mapuloteni tsiku ndi tsiku analangizidwa kwa anthu onse akuluakulu, koma kafukufuku waposachedwapa akuti anthu achikulire - oposa zaka makumi asanu ndi awiri (70) - sagwira bwino ntchito pogwiritsa ntchito mapuloteni. chakudya chimene amadya.
Izi zikutanthauza kuti iwo sangakhale okwanira, ngakhale akudya mofanana tsiku lililonse monga momwe anachitira ali aang'ono. "
Akonzekere, akuti, ndi achikulire mu gulu la zaka zopitirira makumi asanu ndi awiri (70) kupititsa patsogolo chakudya chawo choposa 1 g / makilogalamu / tsiku - zomwe zimapangitsa zosowa za tsiku ndi tsiku za munthu wamkulu wa makilogalamu 150 mpaka 68 g kuchokera 55 g.
Okalamba achikulire omwe ali ndi chilakolako chochepa (komanso dieters pofuna kuthetsa makilogalamu) ayenera kuyang'anira mapuloteni awo, malinga ndi Greenwood. Akuti kamodzi kalokosi kamodzi katsiku kamene kamakhala pansi pansi pa 1200, ndi kophweka kuti musamangopatsa mapuloteni anu kudya.
Kudzisunga ndi mapuloteni ngati muli oposa 70
Okalamba ambiri amadya mapuloteni okha pa chakudya chamadzulo kapena chakudya chamadzulo, koma Greenwood akulangiza kukhala ndi mapuloteni pa chakudya chirichonse.
"Sizomwe anthu ambiri achikulire amadya," akutero. "Amafuna kukhala ndi toast komanso kupanikizana kwa kadzutsa, koma ndibwino kuwonjezera dzira kapena yogurt, kupeza mapuloteni pa chakudya chilichonse. Akuluakulu amafunika kuchepetsera mawindo a chakudya pakati pa mapuloteni poyerekeza ndi achinyamata . "
Kodi Mungapeze Mapuloteni Wambiri?
Malingana ndi US Institute of Medicine, palibe malire apamwamba a mapuloteni omwe apezeka mufukufuku; ndiko kuti, sakudziwika kuchuluka kwa mapuloteni. Komabe, asayansi monga Greenwood akuchenjeza kuti kudalira kwambiri mapuloteni mu zakudya zanu - monga zakudya zina zotsika kwambiri zamagulu - zimayambitsa kugwiritsira ntchito zakudya zina monga zipatso zabwino ndi ndiwo zamasamba, ndi mavitamini, minerals, ndi matenda ena onse -kugwiritsira ntchito zakudya monga fiber zomwe zili nazo.
Komanso, akuti, vuto lingakhale chomwe chimabwera ndi mapuloteni.
Zakudya zamapuloteni monga nyama zomwe zimakonzedwa nthawi zambiri zimakhala ndi zakudya zambiri zotchedwa sodium ndi zofiira nthawi zambiri zimakhala ndi mafuta ochulukirapo, zomwe zimagwirizanitsidwa ndi matenda ena a mtima ndi matenda a mtima. "
Pomaliza, kudya zakudya zopangidwa ndi mapuloteni kumakhudzana ndi matenda a gout, omwe amachititsa kuti nyamakazi ikhale yopweteka kwambiri.
M'munsi:
Kupeza mapuloteni okwanira tsiku lililonse kungakuthandizeni kukhalabe ndi minofu yotsitsimutsa, komanso kukuthandizani kuti mukhale okhutira kwambiri, monga zakudya zamapuloteni zomwe zimadya kwambiri kuposa zomwe zili muzakudya. Mwayi ndi choncho, komabe, mutalandira kale mapuloteni okwanira mu chakudya chanu cha tsiku ndi tsiku popanda kusowa zakudya zowonjezera kapena zolimbikitsidwa - ngakhale malonda akunena mosiyana.
Zotsatira:
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http://ajcn.nutrition.org/content/88/5/1322.full.pdf
Carol Greenwood, Pulofesa. Dipatimenti ya Sayansi ya Zakudya, Yunivesite ya Toronto. Kuyankhulana kochitidwa ndi foni April 1, 2014.
Zowonjezera Zowonjezera Zakudya (Ma CDI): Intakes Yotchulidwa kwa Anthu, Macronutrients. Chakudya ndi Chakudya Bungwe, Institute of Medicine, National Academy Guidelines.
http://www.dsld.nlm.nih.gov/dsld/docs/Dietary_Reference_Intakes_Recommended_Intakes_for_Individuals.pdf
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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509388/
Mapuloteni ndi amino acid amafuna kudya zakudya za anthu. Lipoti la bungwe logwirizana la FAO / WHO / UNU, lokonzedwa ndi bungwe la World Health Organization, Food and Agriculture Organization la United Nations, ndi United Nations University. 2007.
http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
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