Mapuloteni ndiye chigawo chachikulu cha cell iliyonse m'thupi lanu, ndiye ndikofunikira kuti mutenge mokwanira. Monga momwe kafukufuku waposachedwapa wasonyezera, thupi lathu lingafunike zomanga thupi zambiri kuti ligwire ntchito bwino kuposa mmene timaganizira poyamba.
Mlingo wovomerezeka wa munthu wamkulu ndi 0,37 magalamu a mapuloteni pa paundi (0,45 kg) ya kulemera kwa thupi, kapena pafupifupi 15% ya zopatsa mphamvu zanu za tsiku ndi tsiku. Komabe, mapuloteni ochulukirapo angafunike kwa anthu omwe amachita nawo masewera olimbitsa thupi, komanso okalamba.
Pakafukufuku wa amuna ndi akazi achikulire a 855, omwe adangodya zomanga thupi zovomerezeka adawonetsa kuti ali ndi nkhawa pakuwonongeka kwa mafupa poyerekeza ndi omwe amadya kwambiri kuposa ndalama zatsiku ndi tsiku. Omwe amadya mapuloteni ochepa kwambiri adataya mafupa ambiri - 4% m'zaka zinayi. Ndipo ophunzira omwe amadya mapuloteni ambiri (pafupifupi 20% ya zopatsa mphamvu za tsiku ndi tsiku) anali ndi zotayika zazing'ono, zosakwana 1,5% pazaka zinayi. Ngakhale kuti kafukufukuyu adachitidwa pakati pa anthu okalamba, zotsatira zake ziyenera kuganiziridwa ndi onse omwe amawunika thanzi lawo.
“Mukadali wamng’ono, mumafunika mapuloteni kuti mukhale ndi mafupa olimba. Pambuyo pa zaka 30, muyenera kupewa kutaya mafupa. Kukhalabe ndi mafupa olimba ndi ntchito ya moyo wonse, "atero a Kathleen Tucker, pulofesa wothandizira wa matenda okhudzana ndi zakudya pa yunivesite ya Tufts ku US.
“N’zosakayikitsa kuti okalamba amafuna mapuloteni ambiri. Odya zamasamba achikulire ayenera kulabadira zakudya zokhala ndi mapuloteni ambiri monga nyemba ndi soya,” akuvomereza motero katswiri wa zakudya Reed Mangels, mlangizi wa kadyedwe kake ku Vegetarian Resource Group komanso wolemba nawo buku la The Vegetarian Diet Guide.
Kuchuluka kwa mapuloteni omwe amadya ndikofunikira kulabadira kwa iwo omwe akufuna kuchotsa kunenepa kwambiri. Kudya mapuloteni okwanira kumathandiza kuonjezera kutaya kwa mafuta pamene kuchepetsa kutaya kwa minofu, kafukufuku watsopano wapeza. "Izi ndi zofunika chifukwa kutayika kwa minofu kumachepetsa kagayidwe kanu, mlingo umene thupi lanu limawotcha ma calories. Izi zimapangitsa kuti zikhale zovuta kukhalabe ndi thanzi labwino komanso kuchepetsa kuchepa kwa mafuta, "anatero William Evans, mkulu wa Nutrition, Metabolism and Exercise Laboratory ku yunivesite ya Arkansas Health Sciences.
Anthu ambiri samapeza zomanga thupi zomwe amafunikira tsiku lililonse. Malingana ndi ziwerengero za USDA, pafupifupi 25% ya anthu oposa 20 ndi 40% a anthu oposa 70 amadya zochepa kuposa mapuloteni ovomerezeka - ndiko kuti, osakwanira kusunga minofu ndi mafupa abwino. Komabe, zakudya zopatsa thanzi, akazi ochepa thupi, ndi akazi okalamba—omwe ali pachiopsezo chachikulu cha kuwonongeka kwa mafupa ndi minofu—amawonedwa kaŵirikaŵiri kukhala osadya zomanga thupi.
Choncho, malinga ndi kafukufuku, anthu ogwira ntchito ndi okalamba akulangizidwa kuti awonjezere kuchuluka kwa mapuloteni muzakudya zawo pafupifupi 20% ya zopatsa mphamvu zonse, kapena mpaka 0,45-0,54 magalamu pa pounds la kulemera kwa thupi.
Werengani kuchuluka kwa mapuloteni
Mukhoza kuwerengera kuchuluka kwa mapuloteni omwe mukufunikira nokha. Ingotengani chowerengera ndikuchulukitsa kulemera kwanu mu mapaundi ndi 0,37 magalamu a mapuloteni.
Tiyerekeze kuti kulemera kwanu ndi mapaundi 150 (pafupifupi 68 kg). Kenako timapeza:
150 x 0,37 g = 56 g ya mapuloteni patsiku
Koma kwa anthu achangu ndi okalamba, ndi bwino kugwiritsa ntchito 0,45-0,54 magalamu a mapuloteni pa paundi ya kulemera kwa thupi mu chilinganizo. Ndiye, ngati kulemera kwanu ndi mapaundi 150, zimakhala:
150 x 0,45 g = 68 g mapuloteni
150 x 0,54 g = 81 g mapuloteni
Izi zikutanthauza kuti muyenera kudya 68-81 magalamu a mapuloteni patsiku.
Chifukwa chake, zimatsalira kuti mudziwe kuti ndi zakudya ziti zomwe zimafunikira kuchuluka kwa mapuloteni. Popeza masamba ali ndi mapuloteni ochepa, muyenera kudziwa magwero ena a mapuloteni. Mukamadya zakudya zomwe zalembedwa m'munsimu pafupipafupi, muyenera kupeza mapuloteni oyenerera. Yesani kuphatikiza zinthu zingapo mu Chinsinsi chimodzi - izi zipangitsa kuti zikhale zosavuta kukwaniritsa kuchuluka komwe mukufuna.
½ chikho chophika kapena 1 chikho cha masamba osaphika = 2 magalamu
½ chikho tofu = 8 magalamu
1 chikho tempeh = 31 magalamu
1 chikho chophika nyemba = 16 magalamu
2 tbsp batala wa mtedza = 8 magalamu
Mtedza umodzi wodzaza dzanja = 1 magalamu
1 chikho chouma zipatso = 21 magalamu