Mlembi: Carl Weaver
Tsiku La Chilengedwe: 24 Febuluwale 2021
Sinthani Tsiku: 29 Okotobala 2024
Anonim
Chifukwa Chake Mungafune Kunyalanyaza Malipiro Atsiku ndi Tsiku Olimbikitsidwa a Mapuloteni - Moyo
Chifukwa Chake Mungafune Kunyalanyaza Malipiro Atsiku ndi Tsiku Olimbikitsidwa a Mapuloteni - Moyo

Zamkati

Panthawiyi, mwamva kuti mapuloteni amathandiza kuti minofu ipindule. Zomwe sizimveka bwino nthawi zonse ndikuti kaya zakudya zamapuloteni ndizothandiza kwa aliyense - kapena othamanga okha komanso othamangitsa kwambiri. Kafukufuku waposachedwa wasindikizidwa mu Zotsogola Zazakudya akhoza kukhala ndi yankho.

Magulu awiri a anthu, makamaka, akuwoneka kuti akupindula chifukwa chopitilira puloteni yolandiridwa tsiku lililonse (RDA). (Zambiri pazomwe zili pansipa.) Ofufuzawa adayang'ana maphunziro 18 omwe adayerekezera achikulire omwe amadya RDA ya protein ndi achikulire omwe amapitilira malangizowo. Adapeza kuti nthawi zonse, anthu omwe amagwiritsa ntchito mapuloteni ambiri amatha kupeza kapena kugwiritsabe ntchito minofu yocheperako kuposa omwe anali mgululi.

Musanayitanitse burger, pali chenjezo: Kupitilira RDA kumangokhala kopindulitsa kwa anthu omwe ali A) kuchepetsa kuchuluka kwa kalori kapena B) kuphatikiza maphunziro okana. Makamaka, ofufuzawo adapeza kuti anthu omwe amaletsa zopatsa mphamvu zawo amakhala ochepa kutaya minyewa yowonda ngati ipitilira RDA ya mapuloteni, ndipo anthu omwe amaphunzira kukana anali otheka phindu minofu yowonda ikamadutsa RDA. Koma kwa anthu omwe sanali kudula zopatsa mphamvu kapena kukana kuphunzira, kuwononga RDA sikunapange kusiyana pakatikati mwa minofu yawo.


Kodi Recommended Daily Allowance ya protein ndi iti?

Institute of Medicine imakhazikitsa RDA ya protein ku U.S., ndipo pakadali pano ili pa magalamu 0.8 pa kilogalamu ya thupi (pafupifupi magalamu 0.8 pa mapaundi 2.2). Izi zikutanthauza kuti munthu amene amalemera mapaundi 150 amalangizidwa kuti azidya pafupifupi magalamu 54 a mapuloteni patsiku. Bungwe la National Institutes of Health limatanthauzira RDA kuti ndi "chiwerengero cha tsiku ndi tsiku cha kudya kokwanira kukwaniritsa zofunikira za zakudya za pafupifupi onse (97-98 peresenti) omwe ali ndi thanzi labwino." Chifukwa chake sichimaperekedwa ngati mtengo wokwanira kwa aliyense, koma chitsogozo chokhazikika potengera munthu wathanzi.

Mu kafukufuku waposachedwa, komabe, olemba kafukufuku adalemba kuti zotsatira zawo zikuwonetsa kuti "pansi pamavuto monga kuletsa mphamvu zamagetsi (ER) ndikuchita masewera olimbitsa thupi, RDA yamapuloteni sangakhalenso malingaliro oyenera." (Zogwirizana: Ndani Ayenera Kudya Zakudya Zamapuloteni Apamwamba?)

Kodi muyenera kudya mapuloteni ochuluka bwanji ngati mukuchita masewera olimbitsa thupi?

Anthu ambiri odziwika bwino omwe ali ndi kadyedwe kale akupereka lingaliro loti akhale ndi puloteni pamwamba pa RDA kwa makasitomala awo. "Olemba ma dietologist olembetsa amadziwa kuti pali malingaliro osiyanasiyana a mapuloteni kutengera mitundu ndi magwiridwe antchito olimbitsa thupi," akutero a Susan Wilson, R.D.N., L.D.N., Purezidenti wa Kentucky Academy of Nutrition and Dietetics. "Kwa iwo omwe nthawi zambiri amalimbana kapena kuphunzitsa kulemera, kufunikira kumatha kukwera pafupifupi 1.7 magalamu pa kilogalamu ya kulemera kwa thupi." Madokotala ena amalangiza makasitomala omwe ndi othamanga kwambiri kuti adye magalamu awiri pa kilogalamu ya kulemera kwa thupi akamaphunzira kwambiri, akutero. Koma ngakhale akalulu a cardio amafunikira mapuloteni ochulukirapo kuposa momwe amapangira. "Ngakhale kuchita mtundu wina wa zochita zolimbitsa thupi kumawonjezera kufunika kwa mapuloteni," akutero Wilson. "Kawirikawiri, malangizowo ndi 1.0-1.2 magalamu pa kilogalamu ya ntchito zochepa ndi 1.5 za ntchito zochepa, monga kukana kukana ndi kulemera kopepuka komanso kupitilira apo."


Kodi muyenera kudya mapuloteni angati ngati mukufuna kuchepetsa thupi?

Kuwerengera kuchuluka kwa mapuloteni oyenera pamene kudula zopatsa mphamvu kumakhala kovuta kwambiri. "Nthawi zambiri ndimakonda kunena kuti 10 mpaka 15% ya ma calories onse omwe amamwa amachokera ku protein ya munthu wamba," akutero Wilson. Pali zinthu zambiri zomwe zimadya kuchuluka kwa ma calories omwe muyenera kudya mukamayesera kuonda, komabe, monga gawo lanu la ntchito ndi nthawi yomwe mukuyesera kuti muchepetse kunenepa. Wilson akuchenjeza kuti musamasewere ndi manambalawa kwambiri ngati simukudziwa bwino za zakudya. "Kuyang'ana mozungulira ndi metabolism yanu pamene simukudziwa zomwe mukuchita komanso osati motsogozedwa ndi katswiri wodziwa zaumoyo kungakhale ndi zotsatira zosayembekezereka, osati chifukwa cha chiwerengero chanu komanso thanzi lanu lonse. ,” akutero. (Yogwirizana: 20 Maphikidwe Aakulu A Mapuloteni Omwe Adzakudzazeni)

Kodi pali chinthu chonga kudya zomanga thupi kwambiri?

Mulimonse momwe zingakhalire, mukufuna kupewa kupita patali kwambiri ndi RDA, chifukwa kudya mapuloteni ochulukirapo kumabweretsa ngozi. Mapuloteni amasankhidwa kudzera mu impso, chifukwa chake mapuloteni owonjezera amatha kuyambitsa mavuto kwa anthu omwe ali ndi vuto la impso. Chiwopsezo chochepa chowopsa ndi kulemera kosayembekezereka. "Ngati mukudya mapuloteni ambiri kuposa momwe thupi lanu limafunira, thupi lanu lingasankhe kusunga mphamvuzo kuti mugwiritse ntchito mtsogolo," anatero Wilson. Kutanthauza, eya, imasungidwa ngati mafuta.


Mfundo yofunika: Mapuloteni anu amafunika kutengera momwe mumadyera komanso kuchita masewera olimbitsa thupi, komanso zolinga zanu. Ngati mukudula kapena kulimbitsa thupi nthawi zambiri, mutha kupindula ndi kupitirira RDA ya protein.

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