Ibindi Byo Gukoresha Kugira ngo Tugire Imbaraga: Ni Byiza Kandi Bikora Neza?

Mu gihe ibyifuzo by’ibiribwa birambye bikomeje kwiyongera, abantu benshi bahindukirira ubundi buryo bwa poroteyine mu rwego rwo kurya neza ari nako bigabanya ingaruka z’ibidukikije. Kuva ku bimera bishingiye ku bimera nka tofu na quinoa kugeza kuri poroteyine zishingiye ku dukoko, ibishoboka biva mu zindi poroteyine biratandukanye kandi ni byinshi. Ariko ubu buryo bushobora kuba bwiza kandi bukora neza? Muri iyi nyandiko, tuzasesengura inyungu, agaciro kintungamubiri, imigani isanzwe, nuburyo bwo kwinjiza ubundi buryo bwa poroteyine mumirire yawe.

Inyungu zo Kwinjiza Ubundi Poroteyine Inkomoko

Hariho inyungu nyinshi zo gushiramo ubundi buryo bwa poroteyine mumirire yawe. Dore zimwe mu mpamvu zituma ugomba gutekereza kubongerera amafunguro yawe:

• Ubundi buryo bwa poroteyine bushobora gutanga intungamubiri zitandukanye za poroteyine gakondo zishingiye ku nyamaswa zishobora kubura.
• Harimo ubundi buryo bwa poroteyine mu mirire yawe birashobora gufasha kugabanya ingaruka z’ibidukikije mu buhinzi bw’inyamaswa.

Agaciro k'imirire yubundi buryo bwa poroteyine

Inkomoko nyinshi za poroteyine zikungahaye kuri acide ya aminide yingenzi, bigatuma iba proteine ​​yuzuye. Amasoko amwe n'amwe ya poroteyine, nka quinoa na tofu, nayo afite vitamine n'imyunyu ngugu.

• Ukungahaye kuri acide ya amine
• Hafi ya vitamine n'imyunyu ngugu

Ibihimbano Bisanzwe Kubyerekeye ubundi buryo bwa poroteyine

Ku bijyanye nubundi buryo bwa poroteyine, hari imyumvire itari yo ishobora kubuza abantu kubinjiza mu mirire yabo. Reka twamagane imigani mike isanzwe:

Ikinyoma cya 1: Ubundi buryo bwa poroteyine ntabwo bukora neza mu kubaka imitsi nka poroteyine zishingiye ku nyamaswa.

Mu gihe poroteyine zishingiye ku nyamaswa zikunze kuvugwa ko zifite proteyine nyinshi, amasoko menshi ya poroteyine nayo akungahaye kuri aside amine ya ngombwa, ikenerwa mu kubaka imitsi no kuyisana. Intungamubiri zishingiye ku bimera nka lentile, soya, na quinoa zirashobora kuba ingirakamaro mu gushyigikira imikurire.

Ikinyoma cya 2: Ubundi buryo bwa poroteyine burigihe buhenze kuruta poroteyine zishingiye ku nyamaswa.

Mugihe arukuri ko ubundi buryo butandukanye bwa poroteyine zishobora kuza hamwe nigiciro kiri hejuru, hariho amahitamo menshi ahendutse arahari. Ibishyimbo, ibinyomoro, tofu, n'ibinyampeke byose ni uburyo buhendutse bushoboka kuri poroteyine zishingiye ku nyamaswa. Hamwe noguteganya gato, birashoboka kugumana indyo yuzuye utarangije banki.

Nigute ushobora guhitamo ubundi buryo bwiza bwa poroteyine

Reba uburyohe, imiterere, hamwe no guteka bitandukanye

Mugihe uhisemo ubundi buryo bwa poroteyine kubiryo byawe, ni ngombwa gusuzuma ibintu nkuburyohe, imiterere, hamwe no guteka bitandukanye. Inkomoko zitandukanye za poroteyine zindi zifite imiterere yihariye yuburyohe hamwe nimiterere, bityo rero shakisha uburyo butandukanye kugirango ubone ibishimishije palate yawe. Ubundi buryo bumwe, nka tempeh cyangwa ibishyimbo byirabura, bifite ubwiza bwumutima bushobora kuba inyongera cyane kubiryo nka stir-fries cyangwa tacos. Ku rundi ruhande, amasoko nka quinoa cyangwa ibinyomoro bitanga uburyo bworoshye bukora neza muri salade cyangwa ibikombe by'ingano.

Reba Ibiranga Organic na Non-GMO

Kugirango umenye ireme kandi rirambye ryibindi bisobanuro bya poroteyine, shakisha ibicuruzwa bifite ibirango kama nibitari GMO. Amahitamo kama yakozwe nta miti yica udukoko cyangwa ifumbire mvaruganda, mugihe ibicuruzwa bitari GMO bidafite ibinyabuzima byahinduwe. Guhitamo ibirango birashobora kugufasha gufata ibyemezo byangiza ibidukikije no gushyigikira ubuhinzi burambye.

Inama zo guteka kubindi bikoresho bya poroteyine

Iperereza hamwe nuburyo butandukanye bwo guteka, nko guteka, gusya, cyangwa gutekesha, kugirango umenye uburyo bushya bwo kwishimira ubundi buryo bwa poroteyine.

Koresha ibirungo, marinade, hamwe nisosi kugirango wongere uburyohe bwamasoko ya poroteyine kandi ube mwiza.

Ingaruka ku bidukikije zindi nkomoko ya poroteyine

Guhitamo ubundi buryo bwa poroteyine bishobora kugira ingaruka nziza kubidukikije. Mugabanye gushingira kubuhinzi bwinyamanswa gakondo, urashobora gufasha kugabanya ibyuka bihumanya ikirere no kugabanya ingufu zumutungo kamere nkamazi nubutaka.

Gushyigikira uburyo burambye bwo guhinga kubindi bikoresho bya poroteyine ni ingenzi mu kwemeza ingamba zo kubungabunga ibidukikije igihe kirekire. Shakisha ibirango kama na bitari GMO kugirango uhitemo ibidukikije mugihe uhitamo proteine ​​yawe.

Ingaruka zubuzima zifatanije nubundi buryo bwa poroteyine

Ubundi buryo butandukanye bwa poroteyine bushobora kuba burimo allergène, ni ngombwa rero kumenya ibibujijwe mu mirire cyangwa ibyiyumvo.

Kurya ibicuruzwa byinshi bya protein bitunganijwe bishobora gutera ibibazo byubuzima nka sodium nyinshi cyangwa ibinure byuzuye.

Kugereranya Ibimera-bikomoka ku nyamaswa zishingiye kuri poroteyine

Ku bijyanye no guhitamo hagati y’ibimera n’ibikomoka kuri poroteyine, hari ibintu byinshi byingenzi tugomba gusuzuma.

Intungamubiri zishingiye kuri poroteyine Inkomoko:

• Ukungahaye kuri fibre na antioxydants
• Hasi mu binure byuzuye
• Birashobora gufasha guteza imbere ubuzima bwiza muri rusange

Inkomoko zishingiye kuri poroteyine:

• Hejuru mu binure byuzuye na cholesterol
• Irashobora kugira uruhare mu kongera ibyago byo kurwara umutima
• Tanga intungamubiri zingenzi nka vitamine B12 na heme fer

Ubwanyuma, guhitamo hagati yintungamubiri zishingiye ku bimera n’inyamaswa zishingiye kuri poroteyine biterwa n’ibyo umuntu akunda kurya ndetse nintego zubuzima.

Kwinjiza Ubundi buryo bwa poroteyine Inkomoko yawe

Urashaka kongeramo ibintu byinshi kandi birambye mumirire yawe? Hano hari inama zuburyo bwo kwinjiza ubundi buryo bwa poroteyine mu mafunguro yawe:

1. Tangira Ntoya

• Tangira usimbuza proteine ​​imwe cyangwa ebyiri zishingiye ku nyamaswa hamwe n’ibindi bimera bishingiye ku bimera buri cyumweru.
• Gerageza gushiramo ibinyomoro, inkeri, tofu, cyangwa quinoa mubyo ukunda.

2. Shakisha guhanga hamwe na resept

• Iperereza hamwe na proteine ​​zitandukanye zishingiye ku bimera mu masahani, isupu, salade, ifiriti, hamwe no gupfunyika.
• Kuvanga ibishyimbo muburyo bworoshye cyangwa guteka hamwe nifu ya almond kugirango wongere proteine.

3. Gutegura ifunguro no gutegura

• Tegura poroteyine zitandukanye zishingiye ku bimera mbere yigihe, nka soya zokeje cyangwa tofu ya marine, kugirango utegure ibyokurya byoroshye mugihe cyicyumweru.
• Kora gahunda yibyo kurya birimo kuvanga ubundi buryo bwa poroteyine kugirango umenye imirire yuzuye.

Mugihe ugenda uhindura buhoro buhoro, urashobora kwishimira ibyiza byubundi buryo bwa poroteyine mugihe wongeyeho uburyohe bushya hamwe nuburyo bwimirire yawe. Wibuke kumva ibyo umubiri wawe ukeneye kandi ubaze inama zita kubuzima cyangwa umuganga w’imirire niba ufite impungenge zo kwinjiza izindi poroteyine mu mirire yawe.

Umwanzuro

Kwinjiza ubundi buryo bwa poroteyine mu ndyo yawe birashobora gutanga inyungu nyinshi, uhereye ku gaciro k’imirire kugeza kugabanuka kw’ibidukikije. Nubwo imigani isanzwe hamwe nibitari byo, ubundi proteine ​​zishobora kuba umutekano kandi neza mugutanga intungamubiri zingenzi no gushyigikira ubuzima muri rusange. Muguhitamo uburyo bwiza no gutekereza kubintu nkuburyohe, kuramba, no guteka bihindagurika, urashobora kwishimira amoko atandukanye ya poroteyine zishingiye ku bimera bishobora kugira ingaruka nziza kubuzima bwawe ndetse nisi. Hitamo neza, gerageza hamwe nuburyo butandukanye, hanyuma buhoro buhoro winjize ubundi buryo bwa poroteyine mu mafunguro yawe kugirango ubone ibyiza byinshi batanga.