Sekureva kweInsider, ichitaura nezveSports Medicine Vhura, kudya chete anenge 1.5 magiramu eprotein pakirogiramu yehuremu hwemuviri pazuva kunogona kubatsira kuvaka muviri nekusimbisa tsandanyama. Somuenzaniso, munhu anorema makirogiramu 68 anofanira kudya magiramu 105 eprotein pazuva.

Minimum Inokurudzirwa

Sekureva kwenyanzvi yezvekudya kwemitambo Angie Ash, mhedzisiro yechidzidzo chitsva hazvishamise, sezvo zvichiratidza kuti zvishoma zvinokurudzira zveInternational Society of Sports Nutrition, iyo inokurudzira kudya pakati pe1.4 uye 2 magiramu eprotein pakirogiramu yehuremu hwemuviri, inogutsikana. .

"Zvinosimbisa zvatagara tichiziva," Ash akaudza Insider. “Zvinofadza kuona kuti zvakawanda hazvingounze mamwe mabhenefiti. Asi zvinoenderana nemunhu uye zvinangwa zvake.

kuwana simba

Ash akati huwandu hwakakwana uye masosi eprotein kumunhu wega wega achasiyana zvichienderana nezvinangwa zvavo zvemuviri, uye kana munhu ari kutsvaga kuvaka mhasuru, kupisa mafuta kana kutsigira mutambo wemitambo.

Ash akawedzera kuti kudya mapuroteni akawanda kunogona kubatsira nekurasikirwa kwehuremu kana kuwedzera kwemhasuru, achicherechedza kuti chidzidzo chechangobva kuitika chakatarisa chiyero chakanaka cheprotein kuti chitsigire simba rekuwana simba, asi mazano akafanana angasashanda kune nyaya dzinoda kuwedzera kukura kwemisumbu, kana kuchinja. maumbirwo emuviri.muviri pazvose.

Wedzera mhasuru

Ash anotsanangura kuti kana munhu achida kuwana kana kuti tone muscle mass paanenge achirasikirwa nemafuta emuviri panguva imwe chete, inozivikanwa sekugadzirisa, zvingava zvine musoro kudya mapuroteni akawanda nokuti inogutsa zvakanyanya, iyo inobatsira kuchengetedza kushaya koriori kunodiwa pakurasikirwa kwemafuta. .

"Satiety chinhu chakakosha," Ash akadaro. Kana chinangwa chako chiri simba remhasuru uye uchida kuderedza mafuta, zvinogona kubatsira kuwedzera huwandu hwemafuta aunodya, "anotsanangura kudaro, achitsanangura kuti mapuroteni anotorawo simba rakawanda kugaya kupfuura zvimwe zvekudya, izvo zvinogona kupa diki kuwedzera mukana. kana uri kuedza kuderedza uremu.

Exercise

Kungodya mapuroteni chete hakuzovaka tsandanyama, sezvo munhu achazoda kuita maekisesaizi, kunyanya izvo zvinozivikanwa sekudzidziswa kwesimba senge weightlifting. Chinhu chakakosha muchidzidzo ndechekuti mapuroteni anongobatsira kuvaka tsandanyama kana munhu ari kudzidzira uremu uye kufambisa huremu hwemuviri izvo zvinoisa tsandanyama pasi pekunetsekana kuti ikurudzire kukura nekusimba.

Nzvimbo dzakanakisisa dzeprotein

Kurudziro yekudzidza inosanganisira kuti pamhedzisiro yekuvaka tsandanyama, masosi eprotein yechikafu anofanirwa kusarudzwa, uye kuti hapana chikonzero chekuvimba nezvinowedzera zvakaita seprotein shakes kana mabhawa, kana kuwedzera protein mukudya zvakaita semachipisi, ice cream nepizza. .

Mapuroteni ekuwedzera anogona kuve akakodzera, anodaro Ash, asi chikafu senge nyama, hove, bhinzi uye yogati zvakangogara zvakapfuma muprotein pamwe nezvimwe zvinovaka muviri sevhitamini nemaminerari, saka ivo vanofanirwa kuve sarudzo yekutanga.

YAMBIRO INOKOSHA

Ash akanyevera kuti chave "chikuru chekutengesa scam," achicherechedza kuti "kune kumanikidzwa munzira dzakawanda kudya mapuroteni nenzira yezvokudya zvakagadziriswa zvakanyanya, asi imhando yemaitiro evanhu nenzira isiri iyo nokuti kungowedzera mapuroteni kwakakunda. kusandura chimiro chemuviri." Protein inofanira kuwanikwa kunyanya kubva mukudya kwakakwana uye inofambirana nekudzidziswa kwesimba.