Samuwar, Sakandare da kuma makarantu
Protein a abinci. Table sunadarai a abinci
Sunadaran daidai da fats da kuma carbohydrates sa up mu abinci. Su duka daidai a muhimmancin a cikin jiki.
Menene gina jiki?
A kimiyya sunan gina jiki - gina jiki, wanda aka fassara daga Girkanci nufin "na farko." Macromolecular kwayoyin halitta aka hada amino acid. Protein ne wani ɓangare na duk, babu shakka duk da jiki. Mafi yawa daga cikin cell da aka yi sama da rabin.
A cikin mutane, 21 amino acid, 8 na waxanda suke da muhimmanci ga yin aiki da kyau. Su ne:
- leucine.
- lysine.
- valine.
- tryptophan.
- methionine.
- threonine.
- isoleucine.
- fenilalalin.
aiki na gina jiki a cikin jiki
Saboda haka, a gare ku, to gani gina jiki - shi ne:
- tsokoki.
- fata.
- hukumomin.
- gashi.
Kuma idan muka yi la'akari a duniya, da furotin da ya ba ka cikakken zama tun:
- Yana kare da ƙwayoyin cuta. A manyan yawan sunadaran a cikin abinci ka hada a rage cin abinci - shi ne tsarin na rigakafi, tun da shi ne hada da gina jiki antibodies cewa tsayayya cututtuka.
- Yana shirya tafiyar matakai a cikin jiki. Sunadaran - da feedstock for dukan abubuwa da cewa samar da wani mutum mai dadi zama. Alal misali, shi ne na ciki da ruwan 'ya'yan itace, haemoglobin.
- Gina. Duk da cewa jerin cewa mun nuna a bisa (gashi, tsokoki, da dai sauransu ...), - mai gina jiki, mafi musamman, myosin da actin.
- Transfers. Haemoglobin - furotin a la "jama'a harkokin sufuri", kamar yadda yake, shi wanda daukawa carbon dioxide zuwa oxygen. Muhimmancin wannan tsari shi kadai ba ya sa hankali domin gaya, tun da ya ke saba wa duk.
- Ciyar. 1 gram na gina jiki - shi ne 4 kcal. Ko da yake mafi makamashi jiki samun daga carbohydrates da fats, da kuma gina jiki a cikin abinci ke zuwa wasu bukatu, amma ya iya wasa na farko goge, idan ya cancanta.
adam da furotin da bukatun
Bayan abin da aka ce game da gina jiki na iya da alama cewa more, da mafi alheri. Me ya sa ba ka ba da jiki a matsayin mai yawa da amfani idan yana yiwuwa? Duk da haka, wannan shi ne wani kuskure ne. Better - maƙiyi ga mai kyau. Ga wani mutum babu wani abu mafi amfani balance, ko na aikace-aikace. A wannan batun, wani dabara, wanda aka lasafta ta ganiya adadin ga wani mutum gina jiki, daidai da rayuwarsa da kuma nauyi. Saboda haka, da talakawan yawan - 0,85 grams na gina jiki da kilogram na jiki nauyi. Wannan lambar maida hankali ne akan kullum gina jiki da ake bukata. The adadin furotin a cikin kayayyakin (ga tebur a kasa) za su taimaka a rubuta mai kyau rage cin abinci.
Kuma yanzu - da cikakken bayani. Idan ka shiryar da wani aiki salon, da adadin furotin ka bukatar da za a tashe su 1.7 grams da kilogram na jiki nauyi. Lokacin da irin wannan rabo ne ta ƙara gina jiki kira a tsoka. Kunna don kwaikwayon na 'yan wasa, da wadannan bayanan:
- ga ci gaban ko tabbatarwa daga tsoka taro data kasance bukatar cinye game 1.5 grams na gina jiki da kilogram na jiki nauyi.
- don rage yawan kitsen jiki , za ka iya dan lokaci kara da ci to 1.9 grams na gina jiki da kilogram na jiki nauyi.
Domin daidaita da ganiya assimilation na furotin, kada ku ƙetare ta amfani fi 30 grams da abinci.
Table sunadarai a abinci na dabba asalin
Animal sunadaran idan aka kwatanta da su kayan lambu takwarorinsu da mafi abun da ke ciki daga cikin mafi muhimmanci amino acid. Ka yi la'akari da jerin sunadaran gina-arzikin abinci na dabba da asali.
kayayyakin | The adadin furotin da 100 gram, grams |
qwai | 12.8 |
kwai foda | 44,8 |
whey | 3 |
Milk na talakawan mai abun ciki | 2.9 |
Kefir talakawan mai abun ciki | 2.7 |
low-mai gida cuku | 18 |
Soya 5% kitsen | 10.1 |
Soya da wani 9% kitsen | 9.7 |
Cuku "Rasha" | 25 |
Cuku "Parmesan" | 36 |
nama | 19 |
ramammu naman alade | 16,5 |
Red kifi (kifi) | 20,9 |
kaza fillet | 22 |
da naman sa hanta | 17.5 |
zuciya | 15 |
turkey fillet | 21,4 |
zomo nama | 21 |
naman maraki | 19,8 |
dafa shi tsiran | 14 |
kyafaffen tsiran | 15.7 |
shrimps | 27 |
tuna | 23 |
kifi | 21 |
squid | 18 |
hake | 17 |
herring | 16.4 |
harshe | 15.8 |
M cream, kirim mai tsami | 2.8 |
Table sunadarai a shuka abinci
Cin ganyayyaki da wuya su sami zama dole samfurin nagartacce don samar da jiki da zama dole amino acid, a mafi yawan lokuta shi wajibi ne don koma ga na musamman abinci Additives.
kayayyakin | The adadin furotin da 100 gram, grams |
bushe Peas | 21,9 |
wake | 23,8 |
waken soya | 26.1 |
lentil | 28 |
gari | 10.8 |
hatsin rai gari | 10.7 |
grits | 11.2 |
buckwheat | 13.2 |
shinkafa | 6.9 |
gero | 12.4 |
semolina | 12 |
lu'u-lu'u sha'ir | 8.7 |
sha'ir groats | 9.8 |
gujiya | 26,4 |
masara | 8.5 |
dankali | 2 |
eggplant | 1.1 |
farin kabeji | 2.6 |
kabeji | 0.6 |
sauerkraut | 1.9 |
albasarta | 1.5 |
kore da albasarta | 1.4 |
karas | 1.3 |
alayyafo | 2.9 |
salatin kore | 1.6 |
gwoza | 1.6 |
radish | 1.9 |
zabibi | 1.8 |
almonds | 58 |
Fi dacewa, kana bukatar ka hada da rage cin abinci sunadarai na biyu dabba da kayan lambu asali, tun karshen - tushen fiber da kuma bitamin. Plus furotin xin kayan lambu ne mai sauki zuwa nike kuma ba ya gudanar tare da su a cikin appendage kitsen da cholesterol, da bambanci ga dabba takwaransa. Table sunadarai a abinci taimaka don kula da sikẽli.
Protein gaira da nasa sakamakon
Domin tunanin sakamakon da tsanaki karancin gina jiki, kawai sake karanta duk da babban ayyuka a cikin jiki da kuma tunani ga akasin haka. A wasu kalmomin, da furotin da rashi - shi ne:
- wani raunana na rigakafi da tsarin.
- gazawar da matakai da samar da dadi aiki na da kwayoyin.
- matsaloli tare da tsokoki, da fata, gashi, cachexia.
- anemia.
gina jiki ragi da nasa sakamakon
Duk da yake mai kyau a cikin moderation, duk wannan da aka sani. A bin tsoka taro, mai kyau taimako da kuma ci gaba a adadi da yawa 'yan wasa ayan overeat gina jiki. Wannan kuma ya shafi waɗanda suka ji dadin wani abinci da low a carbohydrates da kuma samun wata babbar adadin kullum da adadin kuzari a gina jiki da kuma kitse. Yana dole ne a tuna da cewa furotin a cikin kayayyakin tebur zai ba ka damar bi ga dokoki.
- -Din-din wuce haddi na gina jiki nagartacce ne fraught tare da ci gaban koda duwatsu. A hadarin da aka karu da 2.5 sau!
- Wuce haddi gina jiki shi ne iya ta da ci gaban da cututtuka kamar osteoporosis. Idan kana da koda matsaloli, ko da qananan buga gina jiki kashi da suka exacerbate.
- Dehydration. Hakika, lalle ne, shi ne ba da mafi mũnin matsala a bango na sauran, kawai cinye bukata adadin ruwa.
- wuce haddi gina jiki na kara hadarin cutar kansa na narkewa kamar tsarin.
- Lokacin da wani rashin daidaituwa a rage cin abinci tare da wuce haddi gina jiki nagartacce iya ci gaba ketosis. Wannan tsari ne halin da ci gaban da ketone jikuna (mai Kwayoyin nike). Rarar ketones poisons da kwayoyin, haddasa tashin zuciya, amai da wari daga acetone kwayoyin. A cikin matsanancin, irin wannan yanayin na iya haifar da ketoatsitoznuyu wani cewa shi ne mai kai tsaye barazana ga rayuwa. Don kauce wa wannan, daidaita cin abincin nasu cikin hikima (furotin a cikin kayayyakin tebur za ta taimaka a wannan).
Abin da ake ci kari arzikin na gina jiki
Abin da idan wajabta kudi sunadarai ba bai yiwu arri al'ada abinci? Ga zo da taimakon musamman sinadirai masu kari. Kada a bambamce - wannan yana zartuwa da farko da 'yan wasa, kamar yadda da talakawan mutum ba tare da wani matsaloli "ci" ta 0,85 grams da 1 kilogram na jiki nauyi. Kada zama tsoro, yana da ba abinci, ba steroids da sauran tsoro labaru, shi ne m gina jiki. Hakika, kana bukatar wani alhakin tsarin kula da zabi - ba wai kawai cikin yawan sunadaran a kayayyakin (tebur - sama), amma kuma sake dubawa daga cikin manyan kafofin ya kamata ku bauta a matsayin akai. Saboda haka, misali, yana da daraja na musamman ambaci haka rare yanzu BCAA kari - wannan daidai ne a gina jiki da cewa an riga an narkewar a gare ku, da barin uku da muhimmanci amino acid, wanda tsokoki ake yi har na game da 30%. Wannan kari ne nuna ga m jiki aiki, kamar yadda stimulates m dawo daga tsokoki.
sakamakon
Me kuma zan iya ce? Protein - shi ne daya daga cikin uku da ginshiƙai a kan abin da ya dangana da lafiyar dan adam.
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