Chifukwa chiyani mapuloteni?
- Ngati zakudya zili ndi mapuloteni ochepa, chitetezo cha mthupi chimachepa. Kuperewera kwa 25 peresenti kokha pa mlingo wa tsiku ndi tsiku kumachepetsa kukana kwa thupi ku matenda. Kafukufuku wasonyeza kuti chifukwa cha kusowa kwa mapuloteni, ma antibodies amapangidwa ochepa omwe amateteza thupi ku matenda, ndipo pali maselo ena ochepa omwe amagwira ntchito mwakhama pa chitetezo cha mthupi.
- Mapuloteni ndizomwe zimamanga thupi. Mapuloteni amagwiritsidwa ntchito popanga ma cell membranes, makoma a mitsempha, mitsempha, cartilage ndi tendon, khungu, tsitsi ndi misomali. Ndipo, zowona, zomanga thupi - kuphatikiza ma enzyme.
- Ndi kusowa kwa mapuloteni, mayamwidwe a mavitamini ndi mchere wina amawonongeka. Phosphorous ndi chitsulo pamtengo wofunikira pa thanzi zitha kupezeka kuchokera ku mapuloteni okha, komanso chitsulo - kuchokera ku nyama.
- Ndi kusowa kwa mapuloteni, chikhalidwe cha khungu chimakula - makamaka pa msinkhu
The kwambiri ndi otsika kalori mapuloteni magwero
mankhwala | Mapuloteni okhutira (kuchokera pa zofunika za tsiku ndi tsiku) | Mtengo wa calorie | |
Kalulu | 43% | 194kcal | |
Ng'ombe | 43% | 219 kcal | |
Nyama yamphongo | 36% | 245kcal | |
38% | 373kcal | ||
nkhukundembo | 33% | 153kcal | |
187kcal | |||
Nsomba yam'nyanja yamchere | 34% | 122kcal | |
Cod | 31% | 85kcal | |
Tuna zam'chitini вomwe madzi | 38% | 96kcal | |
37% | 218kcal | ||
Mazira oyera | 19% | 48kcal | |
Kutsika 5% | 35% | 145kcal | |
Peanut | 43% | 567kcal | |
25% | 654kcal | ||
Nandolo | 18% | 130kcal | |
nyemba | 16% | 139kcal | |
6% | 131kcal | ||
22% | 307kcal | ||
Textured soya mankhwala ("Ndi nyama") | 70 - 80% | 290kcal |
Mfundo izi zidzakuthandizani kupanga chisankho ndikukonzekera chakudya:
- Dzira la nkhuku, poyerekeza ndi zinthu zina, lili ndi mapuloteni okwanira kwambiri, omwe amangotengedwa ndi thupi.
- Nyama ndiye gwero lotsika mtengo kwambiri la mapuloteni athunthu pamlingo wofunikira.
- Mapuloteni a nsomba amatengedwa ndi 93 - 98%, pamene mapuloteni a nyama ndi 87 - 89%.
- Zamasamba, kupatula soya, zilibe mapuloteni athunthu "mu thumba limodzi". Kuti mupeze mapuloteni athunthu kuchokera kuzakudya zam'mera, muyenera kusinthasintha nthawi zonse: ndiye kuti, idyani chimanga, nyemba, mtedza tsiku lililonse (moyenera, kuphatikiza ndi mkaka kapena dzira).
- Mafuta a nsomba, mosiyana ndi mafuta a ng'ombe, nkhumba, mwanawankhosa, ndi gwero la omega-3 fatty acids ofunika kwambiri, choncho sizingakhale zoyenera "kupulumutsa" pa izo.
Nanga bwanji khalidwe?
Koma sizomwe muyenera kudziwa zokhudza mapuloteni kuti mupange zakudya zoyenera. Choyamba, mapuloteni amapangidwa mosiyana. Kachiwiri, onse amapangidwa m'njira zosiyanasiyana.
Mapuloteni amapangidwa ndi ma amino acid, ndipo timachita chidwi ndi ma amino acid omwe amatchedwa ofunikira. Ena ife tokha tikhoza kupanga, ndipo awa - amangolandira ndi chakudya. Kuti muwone kuchuluka kwa mapuloteni a chinthu chilichonse (ndiko kuti, momwe ma amino acid ofunikira amaperekedwa momwemo), chomwe chimatchedwa protein utility factor (CPB) chimagwiritsidwa ntchito. Coefficient imaganiziranso chinthu chachiwiri kuwonjezera pa kapangidwe ka amino acid - momwe mapuloteni ochokera ku chinthu china amalowetsedwa m'thupi. Kuyambira 1993, Protein Utility Factor yakhala ikugwiritsidwa ntchito ndi WHO ndi Food and Agriculture Organisation ya United Nations kuwunika mtundu wazinthu.
Mapuloteni Abwino Kwambiri
mankhwala | CPB | |
dzira | 1,00 | |
Mkaka | 1,00 | |
Chitseko | 1,00 | |
Soya protein ufa | 0,94 - 1,00 | |
nkhukundembo | 0,97 | |
Nsomba za banja la salmon | 0,96 | |
Ng'ombe | 0,92 | |
Nkhuku | 0,92 | |
Mpunga / oatmeal ndi mkaka | 0,92 | |
nyemba | 0,68 | |
Buckwheat | 0,66 | |
Peanut | 0,52 | |
Chimanga | 0,42 |