Mapuloteni mu zakudya

Mapuloteni ndiwo maziko a moyo. Selo lililonse m'thupi la munthu limakhala ndi zomanga thupi. Mapangidwe apuloteni ndi unyolo wa amino acid.

Mumafunikira mapuloteni muzakudya zanu kuti muthandizire kukonza thupi ndikupanga zatsopano. Mapuloteni amafunikanso pakukula ndi chitukuko mwa ana, achinyamata, komanso amayi apakati.

Zakudya zamapuloteni zimagawika m'magawo omwe amatchedwa amino acid panthawi yakudya. Thupi la munthu limafunikira ma amino acid angapo mokwanira kuti akhale ndi thanzi labwino.

Ma amino acid amapezeka munyama monga nyama, mkaka, nsomba, ndi mazira. Amapezekanso m'malo azomera monga soya, nyemba, nyemba, mabotolo a mtedza, ndi mbewu zina (monga nyongolosi ya tirigu ndi quinoa). Simuyenera kudya nyama kuti mupeze zomanga thupi zonse zomwe mumafunikira.

Amino acid amagawika m'magulu atatu:

• Zofunikira
• Zosafunika
• Zoyenera

Amino acid ofunikira sangapangidwe ndi thupi, ndipo ayenera kupereka chakudya. Sifunikira kudyedwa nthawi imodzi. Kulimbitsa tsiku lonse ndikofunikira kwambiri.

Ma amino acid osafunikira amapangidwa ndi thupi kuchokera ku ma amino acid ofunikira kapena kuwonongeka kwa mapuloteni.

Amino zidulo ndizofunikira panthawi yakudwala komanso kupsinjika.

Kuchuluka kwa mapuloteni omwe mumafunikira muzakudya zanu kumadalira zosowa zanu zonse zama kalori. Zakudya zolimbikitsidwa tsiku ndi tsiku zamapuloteni kwa achikulire athanzi ndi 10% mpaka 35% ya zosowa zanu zonse za kalori. Mwachitsanzo, munthu wazakudya zopatsa mphamvu za 2000 akhoza kudya magalamu 100 a protein, yomwe imatha kupereka 20% yama calories onse tsiku lililonse.

Pagulu limodzi lokha (30 magalamu) la zakudya zambiri zamapuloteni muli magalamu 7 a mapuloteni. Mafuta (30 magalamu) ofanana:

• 1 oz (30 g) ya nyama ya nyama kapena nkhuku
• Dzira 1 lalikulu
• ¼ chikho (60 milliliters) tofu
• ½ chikho (65 magalamu) nyemba zophika kapena mphodza

Mkaka wopanda mafuta ambiri umapezanso mapuloteni.

Njere zonse zimakhala ndi zomanga thupi zochulukirapo kuposa zopangidwa zoyera kapena "zoyera".

Ana ndi achinyamata angafunike ndalama zosiyana, kutengera msinkhu wawo. Zina mwazomwe zimapangidwa ndi mapuloteni azinyama ndi awa:

• Turkey kapena nkhuku ndi khungu lochotsedwa, kapena njati (yotchedwanso nyama ya njati)
• Kutsamira kwa ng'ombe kapena nkhumba, monga kuzungulira, top sirloin, kapena tenderloin (chepetsani mafuta aliwonse owoneka)
• Nsomba kapena nkhono

Zina zabwino zomanga thupi ndi monga:

• Nyemba za Pinto, nyemba zakuda, nyemba za impso, mphodza, nandolo zogawanika, kapena nyemba za garbanzo
• Mtedza ndi mbewu, kuphatikiza maamondi, mtedza, mtedza wosakanizika, mtedza, chiponde, mbewu za mpendadzuwa, kapena mtedza (Mtedza ndi wamafuta ambiri choncho kumbukirani kukula kwake kwa magawo. Kudya zopatsa mphamvu zopitilira zosowa zanu kumatha kunenepa.)
• Tofu, tempeh, ndi zinthu zina zamapuloteni a soya
• Mkaka wopanda mafuta ambiri

Buku latsopanoli la chakudya ku Dipatimenti Yachuma ku United States, lotchedwa MyPlate, lingakuthandizeni kusankha zakudya zoyenera.

Zakudya - mapuloteni

• Mapuloteni

National Academy of Sciences, Institute of Medicine, Board ya Zakudya ndi Zakudya Zabwino. Zakudya Zakudya Zakudya Zakudya Zamphamvu, Zakudya Zamadzimadzi, Fibre, Mafuta, Mafuta Amchere, Cholesterol, Mapuloteni, ndi Amino Acids. Nyuzipepala ya National Academy. Washington, DC, 2005. www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf.

Ramu A, Neild P. Zakudya ndi zakudya zabwino. Mu: Naish J, Khothi la Syndercombe D, eds.Sayansi ya Zamankhwala. Wachitatu ed. Philadelphia, PA: Elsevier; 2019: mutu 16.

Dipatimenti ya Zaumoyo ku United States ndi Zaumunthu ndi Dipatimenti Yachuma ku US. Malangizo a 2015-2020 Zakudya kwa Achimereka. 8th ed. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. Idasinthidwa Disembala 2015. Idapezeka pa June 21, 2019.