ari Mapuroteni haawanikwe chete muzvigadzirwa zve nyama kana zvigadzirwa zvavo senge mazai nemukaka, asi zvakare muzviyo zvakaita semupunga, uyo unomiririra hwaro hwekuvaka muEast.
Kudya zvakakwana zvakakwana protein Izvo zvakakosha pakuita kwakanaka kwemuviri uye isu tinowana izvi kubva kune dzakasiyana siyana zvekudya, kunyange zvichisiyana muhuwandu hwe amino acids ane maketani emakemikari anoumba chimiro chepuroteni.
Ichi chikafu chakakosha chinowanikwa mumasero ese emuviri uye chinofanira kudyiwa pasina kusarudzika pane chakakodzera kukura kwesero, kugadzirisa uye kukura kwetishu. Muviri hauchengetedze mapuroteni nenzira yainoita mafuta uye makabhohaidhiretsi, iyo inokwana huwandu hunofanirwa kudyiwa zuva rega rega, kubvira Mapuroteni anoita basa rekutanga musero mashandiro, hutano hwepfupa, ganda, uye mhasuru kukura.
Kana chikafu chiine iyo mapfumbamwe amino acids anoonekwa akakosha, mhando yeprotein inoonekwa seyakakwana uye izvi zvinopa muviri zvemhando yepamusoro zvinovaka muviri, inowanikwa kunyanya pakati pezvigadzirwa zvemhuka uye zvigadzirwa zvavo, zvisinei pakati pezvigadzirwa zvemuriwo soy zvakare ine izvo, asi zvakasara zveiri boka rezvikafu hazviite.
Para tora protein yakazara kubva mumiriwo inofanira kusanganiswa, Semuyenzaniso; nzungu ruomba pachingwa, mac n cheese nemuchibage matirosi ane bhinzi.
Mupunga seprotein sosi
El mupunga une huwandu hwakanaka hweprotein, iyo inogona kupedzwa zviri nyore nezvimwe zvinomera zvemiti, senge kudya chikafu chemupunga uye nekuwedzera bhinzi kwairi, inoshanduka kuita mhando yepamusoro yakakwana yeprotein sosi. Mukombe wemucheka mutsvuku wakareba une 15 g yeprotein, uye 1 mukombe webhinzi nhema ine 15,2 g, nekudaro inopfuura 30 g yeprotein yemhando yepamusoro inogona kuwanikwa kubva mukubatanidzwa uku, sezvo iine zvese akakosha amino acids.
Kufunga nezvazvo: muviri wedu unoda pakati pe50 ne60 g yemapuroteni pazuva kana uchiita zvakajairika, nekudaro musanganiswa wemupunga nemaguru inzira yakanaka kwazvo, kana uchifunga kutsiva kana kushandura zvigadzirwa zvemhuka mune dhayeti. Nezve mhando yemupunga, yakanaka ndeyebhuru kana shava, sezvo iine kukosha kwakanyanya kwehutano pane mupunga chena kana wakanatswa.
Image: MF