Mugabanye ibiro? Uratekereza kuri kariyeri zose? Iyi ntabwo arimpamvu yo kwigabanya muri poroteyine! Ninde wishingira iterambere rikenewe kubikoresha burimunsi mugihe cya 10-35% byibirimo bya calorie ibirimo. Iki cyerekezo cyemerera gukomeza imikorere isanzwe yumubiri, bivuze kugabanya gukoresha proteine kugirango ushyigikire igishushanyo kikabije cyane.
Kubwamahirwe, hamwe nindyo ya calorie make, kubura poroteyine mumubiri byanze bikunze. Kugabanya karori bigira ingaruka mbi kuri azote agenga azote: poroteyine itangira gukoreshwa numubiri nkisoko yingufu, biganisha ku gutakaza imitsi, ntabwo ari misa yabyibushye gusa. Rero, gutsindishirizwa kwa siyansi kugirango twongere umubare wa poroteyine mumirire ni icyifuzo cyo gutakaza umubiri ntarengwa imirambo ifite umubiri ntarengwa.
Abahanga mukora bakora ubushakashatsi ku ngingo ya poroteyine. Mu bushakashatsi bumwe, urwego rwo guta ibiro mu bantu rwagereranywa, bakoresheje × 0.8 G ya Protegram y'uburemere bw'umubiri, kandi mu bantu bicaye ku ndya 1.4 cya porowiga kuri porogram. Byaragaragaye ko indyo ikungahaye muri poroteyine yatumye bishoboka kubungabunga imitsi myinshi. Mu bundi bushakashatsi, hiyongereyeho kubahiriza imirire, abitabiriye amahugurwa bakoze imyitozo ngororamubiri, kandi itsinda ryakoreshejwe nimirire ya poroine ryagumije misa nyinshi kuruta abitabiriye igipimo cya poroteyine cya buri munsi cyari gito. Rero, abashakashatsi basanze indyo ya poroteyi iherekejwe nimyitozo ngororamubiri itoroshye yo gutakaza ibiro kandi igira ingaruka nziza ku gishushanyo kirenze indyo yoroheje.
Ibisubizo bishimishije byubundi bushakashatsi bunini, bwabaye umwaka urenga. Igihe cyibizamini cyagabanijwemo ibyiciro bibiri: amezi ane - icyiciro cyo gusohora ibiro byinyongera, amezi umunani - icyiciro cyo kubungabunga ibisubizo byabonetse. Indyo kumatsinda y'abitabiriye atandukanye muburyo bwo gukwirakwiza intungamubiri. Rero, itsinda rimwe ryakurikiranye imirire igizwe na 55% bya poroteyine, 15%, ibinure byongeweho abandi bitabiriye 40%, 30% bya poroteyine na 30% ibinure na 30%. Birashimishije kubona ingano yuburemere isohotse yari hafi kimwe mumatsinda yombi, ariko abitabiriye itsinda rya kabiri ryatakaje uburemere bwumubiri. Byongeye kandi, bagaragaje ibyavuye hejuru nyuma yimirire: 64% by'abitabiriye amahugurwa bagumanye ibiro byinshi, mugihe mubitabiriye itsinda rito ryibikoresho byari 45% gusa. Kuvuga bitesha agaciro indyo ya poroteyine, birakwiye ko tumenya ko itsinda ryicaye ku ndyo yo mu rwego rwo hasi itarenze 0,8 g ya poroteyine ku buremere bw'umubiri ku munsi, mugihe indyo yo mu itsinda rya kabiri yafashe kabiri gukoresha ibiciro - 1.6 g ya poroteyine kumubiri kumunsi. Byongeye kandi, abayoboke b'imirire ya poroteyi yatangaje ko adahari kubera inzara mu gihe cy'imirire.
Ibisubizo byubushakashatsi byerekana ko poroteyine yongerera ibyiyumvo byo kwiyuhagira ugereranije nimirire yo hasi. Ubundi budahuye wongeyeho ni caloric yibiribwa bya poroteyine ugereranije ni muto. Ibi birasobanura akamaro k'imirire ya poroteyine. By the way, ibirimo bya poroteyine mu itsinda rya poroteyine ryimirire ni 10-40% yimirire ya buri munsi - kandi ntabwo buri gihe iki cyerekezo kiri hejuru kuruta mubindi bice byose. Kurugero, poroteyine ikubiyemo indyo, bivuze ko yakoreshejwe 1.12 g ya proteine kuri kilo yuburemere bwumubiri.
Dukurikije ubushakashatsi buherutse, ni umutekano wo kwemeza ko umubare wa poroteyine ufite indyo yo hasi ya calorie igomba kuba hejuru ugereranije n'indyo isanzwe. Kandi nubwo ari ngombwa cyane uruhare rwa poroteyine mumikorere yumubiri wumuntu bugabanya ko 1.05 g ya proteine yuburemere nikimenyetso gihagije cyo kubungabunga ibiro byumubiri.