Kugwiritsa ntchito kwambiri mapuloteni ndikoyipa ndipo kumatha kuwononga impso

Zamkati

• Zizindikiro za kuchuluka kwa mapuloteni
• Nthawi yogwiritsira ntchito zowonjezera mavitamini
• Ngati mukufuna kukonza thupi lanu, nayi momwe mungagwiritsire ntchito mapuloteni kuti mupindule:

Kuchuluka kwa mapuloteni ndikoyipa, makamaka impso. Pankhani ya anthu omwe ali ndi mavuto a impso, kapena mbiri yakubadwa ya matenda a impso, ndikofunikira kudziwa, chifukwa zomanga thupi zomwe sizigwiritsidwa ntchito ndi thupi zimachotsedwa ndi impso, zimachulukitsa ntchito zawo.

Kwa munthu wamkulu wathanzi, malangizo a protein ndi 0,8 g wa protein pa kilogalamu yolemera thupi, yomwe imafanana ndi 56 g wamapuloteni mwa 70 kg payekha. 100 g yophika nyama yang'ombe ili ndi 26.4 g wamapuloteni, chifukwa chake ndi ma steak awiri mutha kufikira malangizowo. Kuphatikiza apo, zakudya zina zokhala ndi zomanga thupi zambiri, monga mkaka ndi mkaka, nthawi zambiri zimadyedwa tsiku lonse.

Chifukwa chake, anthu omwe amadya nyama, tchizi ndikumwa mkaka kapena yogurt tsiku lililonse safunika kutenga zowonjezera mavitamini ndi cholinga chokulitsa minofu. Nthawi zina zimakhala zokwanira kudya chakudya chokhala ndi mapuloteni nthawi yoyenera, chomwe chimachitika ndikangolimbitsa thupi. Onani zitsanzo za zakudya zokhala ndi zomanga thupi zambiri.

Zizindikiro za kuchuluka kwa mapuloteni

Zizindikiro za mapuloteni owonjezera m'thupi itha kukhala:

• Kukula kwa matenda a atherosclerosis ndi matenda amtima;
• Osteoporosis, chifukwa kuchuluka kwa mapuloteni kumatha kuyambitsa kuchuluka kwa calcium;
• Impso mwala;
• Kunenepa;
• Mavuto a chiwindi.

Anthu ambiri omwe amakhala ndi zizindikilo za kuchuluka kwa mapuloteni nthawi zambiri amakhala ndi vuto lobadwa nalo, mavuto ena azaumoyo kapena amagwiritsa ntchito zowonjezera mosayenera.

Nthawi yogwiritsira ntchito zowonjezera mavitamini

Zowonjezera monga protein ya Whey, zitha kuwonetsedwa kwa anthu omwe amachita masewera olimbitsa thupi omwe akufuna kuwonjezera minofu yawo ndikukhala ndi tanthauzo la minofu, monga omanga thupi, chifukwa mapuloteni ndiwo 'zomangira' zomwe zimapanga minofu.

Kwa iwo omwe amachita masewera olimbitsa thupi, kuchuluka kwa mapuloteni omwe angayamwe kumatha kusiyanasiyana pakati pa 1 ndi 2.4 g wa protein pa kg ya kulemera kwa thupi patsiku, kutengera mphamvu ndi cholinga cha maphunzirowa, motero ndikofunikira kufunsa katswiri wazakudya kuti awerenge zosowa zenizeni.

Ngati mukufuna kukonza thupi lanu, nayi momwe mungagwiritsire ntchito mapuloteni kuti mupindule: