Abantu bakuru benshi bakeneye garama 1.2 kugeza kuri 1.6 za proteine kuri buri kiro cy'uburemere bw'umubiri ku munsi. GABANYA uburemere bwawe mu mapawundi kuri 2.205 kugira ngo ugere kuri kiro, hanyuma ugwore. Umuntu mukuru ufite ibiro 150 ni kiro 68, bityo intego ikaba hafi ya garama 82 kugeza kuri 109 za proteine ku munsi.
Kuvuga muri make: Ibintu by'ingenzi
- RDA ya 0.8 g/kg ni hasi cyane, ntabwo ari intego. Abantu bakuru benshi bagomba kuba hejuru yayo.
- Intego y'abantu bakuru benshi: 1.2 kugeza kuri 1.6 g/kg/ku munsi. Umupaka w'ubushobozi: hafi 2.0 g/kg/ku munsi.
- Kugabanya bifite intambwe eshatu: ama pawundi agabanyijwe kuri 2.205, bikagwore ku gipimo cyawe, bikaba bifite igishushanyo cya 5 g.
- SANGANYA ingano yose ya buri munsi mu byo kurya bitatu cyangwa bine, byibuze 25 kugeza 35 g buri gihe.
- Urugero rwo hejuru ruzongera imitsi gusa niba kandi utoza ikintu gikomeye.
Ni ubwinshi bw'inyama nkeneye? Ku bantu bakuru benshi, 1.2 kugeza 1.6 g/kg ku munsi
Ni ubwinshi bw'inyama nkeneye ku munsi? Ku bantu bakuru benshi buzima, garama 1.2 kugeza kuri 1.6 kuri buri kiro cy'uburemere bw'umubiri. Hindura uburemere bwawe ugabanyije ama pawundi kuri 2.205. Umuntu mukuru ufite ibiro 150 ni kiro 68, bishobora gutuma intego ya buri munsi ihagana kuri garama 82 kugeza kuri 109. Ibihumbi 0.8 g/kg ni bike, ntabwo ari intego.
Iyo ngano ya 0.8 g/kg ni RDA yashyizweho n'Inama Nkuru z'Ubuzima binyuze mu AMAJAMA YA RUSANGE Y'IBYO BANYWA, kandi yagiye ikoreshwa ku bikombe by'imirire mu myaka myinshi. Amabwiriza Y'IMIRIRE YA 2025-2030 Y'ABANYAMERIKA yashyize intego y'ubushobozi hejuru, kuri garama 1.2 kugeza kuri 1.6 g/kg/ku munsi.
Hari uburyo bwa kabiri bwo gusuzuma nimero yawe. Urutonde rushushanyije rw'amafunguro rutuma proteine igera kuri 10% kugeza kuri 35% by'ibiryo by'umunsi. Niba intego yawe y'inyama ikubaye hanze y'iyo ngano, ibyo ufungura byose bikenera kugororwa, atari proteine yonyine.
RDA ni hasi utagomba kumanuka, ntabwo ari yo ugomba kwerekeza
RDA yashyiriweho kugira ngo isubize ikibazo kimwe gusa: proteine nke abantu bakuru bakenera badashobora kugira ibibazo byo kubura? Igaragaza ko ibikenewe kuri 97.5% by'abantu bakuru buzima, bityo ikaba ingabo nziza cyane ku buzima bwa rubanda kandi ntabwo ari intego y'umuntu. Ntabwo yigeze ikorwa kugira ngo ikore ku mitsi, kugabanya gusaza neza cyangwa kugenzura ibiro.
Rero "mbese mfite byinshi kuruta RDA?" ni ikibazo kibaze nabi. Yashyize umupaka ku kwiyambaza.
Ikosa rikomeye ni nk'iryo. IBYEMEZO KU RUBYIRUKO NI UGUSHINGIRA KU BWIZA ntibigaragaza ko ibiryo hejuru ya garama 2.0 g/kg/ku munsi bigira akamaro ko kwiyubaka imitsi. Proteine ni igikoresho cyo kubaka, ntabwo ari sinyali. Isubiza ibikorwa byo gutorezwa igihe ukora imyitozo yo kwihanganira; kurya nta gukoreshwa, byose bigatuma biba ibiryo.
Ikibazo: 1.2 kugeza kuri 1.6 g/kg ni bishya kandi bitizewe kuruta uko bigaragaza neza. Impuguke mu mwaka wa 2026 mu kinyamakuru cyo muri Journal of Nutrition ivuga ko ibimenyetso bibishingiyeho bikomoka ku bushakashatsi ku bantu bafite ibiro byinshi cyangwa indwara, kandi ihumure yo kutabifata nk'ikintu cyiza kuri buri muntu. Bifate nk'uburyo bwiza bwo gutangirira, ntabwo ari ibya fiziyolojia byamaze kwemezwa.
Urashobora kubara nimero yawe mu ntambwe eshatu, ntikeneye porogaramu
Amabwiriza yose yanditswe mu grama za proteine kuri kg y'uburemere bw'umubiri, rero intambwe ya mbere ni guhindura ibisabwa: gabanya uburemere bwawe mu mapawundi kuri 2.205 kugira ngo ugere kuri kiro. Icya kabiri, ugwore kiro ku gipimo cyawe wahisemo, 0.8 nk'ubishoboye gusa, 1.2 kugeza 1.6 nk'intego rusange, kugeza kuri 2.0 nk'umupaka. Icya gatatu, ugere kuri grama eshanu, kuko nta muntu ugira uburemere bw'inkoko kugeza ku ntambwe imwe.
| Uburemere bw'umubiri | Hasi (0.8 g/kg) | Intego (1.2 kugeza 1.6 g/kg) | Umupaka (2.0 g/kg) |
|---|---|---|---|
| 130 lb (59 kg) | 47 g | 71 kugeza 94 g | 118 g |
| 150 lb (68 kg) | 54 g | 82 kugeza 109 g | 136 g |
| 170 lb (77 kg) | 62 g | 93 kugeza 123 g | 154 g |
| 200 lb (91 kg) | 73 g | 109 kugeza 145 g | 181 g |
Ibyo urebamo byombi birakenewe, kandi hafi nta muntu ubivuga. Niba ufite ibiro byinshi bidasanzwe, koresha uburyo ku buremere bwiyongereye cyangwa ku buremere budafite inyama aho kuba ku buremere bwose. Inyama zifite proteine nkeya cyane, rero uburemere bwinshi bushobora kuba burenze intego yawe nyayo, rimwe na rimwe na garama 20 cyangwa 30 ku munsi. Kandi niba ufungura imboga cyangwa vegan, shira amaso ku ruhande rwo hejuru rwa urwo rwo mu rwego uhisemo: proteine z'ibimera zigenda zigabanuka kandi zifite amino asidi nkeya kuruta izikomoka ku nyama, rero ingano imwe igabanya akazi.
Kugabanya proteine ntibishobora kukubwira icyo urimo
Kugabanya proteine bizakugabira nimero, ariko ntibishobora kukubwira ko ugomba gushiramo, kandi icyo ni cyo kintu cyonyine gikomeye. Abantu bakuru benshi bakeneye kuruta RDA. Imyaka n'imyitozo bihindura intego kurushaho.
Niba ufite imyaka 65 cyangwa hejuru, itsinda ry'inzobere rirarengera kugeza kuri 1.0 kugeza kuri 1.2 g/kg/ku munsi, ryiyongeraho 1.2 kugeza 1.5 g/kg/ku munsi cyangwa kurushaho niba urwaye cyangwa ukora imirimo myinshi. Impamvu ni iy'ubuhanga: abantu bakuru bakoresha proteine nke ku mitsi kubera gusaza, rero ibyo kurya bikoresha bike kugira ngo bifate imitsi.
Niba utoza kenshi, cyane cyane ukoresheje ibyuma, 1.4 kugeza 2.0 g/kg/ku munsi birakinguye kandi bifasha kwiyubaka, hamwe n'abanyamwuga mu gukomera no mu kwihuta bakaba bari mu rwego rwo hejuru.
Hari ibindi bikorwa bihindura nimero hejuru. Kwihuta gutakaza ibiro bihindura intego kugira ngo bifate ibiro bidafite inyama, bikwiye kwitabwaho byihariye aho kuba akantu gato hano. Guhutana gutakaza ibiro, harimo no muri progaramu ya GLP-1 nka Ozempic, bikomeza muri icyo cyiciro. N'indwara zikomeye cyangwa inkovu bihindura ibikenewe cyane kuruta urwego ruri hano, nk'uko imibare y'ibikenewe ku mitsi mu gihe cyo gukira inkovu imbazi ihagije.
SANGANYA ingano yawe mu byo kurya: 25-35 g icyarimwe byaruta ifunguro rimwe rikomeye
Ni ubwinshi bw'inyama burya kurya ni bwo bugaragaza ingano yose yawe y'umunsi koko ikoreshwa. Kwica garama 110 mu ifunguro rimwe rikomeye ntabwo bifitanye isano no kugabanya ibyo byose mu gihe cy'umunsi, kuko imitsi ikora igisubizo ku ifunguro rimwe na rimwe aho kuba ku ngano y'amasaha 24.
Uburyo ni bworoshye. Gabanya ingano yawe y'umunsi kuri gatatu cyangwa kane, ibyo bigatuma abantu benshi bakoresha garama 25 kugeza 35 ku ifunguro. Gukoresha urugero rw'uwabanjirije, 109 g/ku munsi ku byo kurya bine ni hafi ya 27 g buri kimwe. Niba utoza cyane cyangwa uhangana, 9 kugeza 40 g buri gikorwa ni urwego rw'ubushobozi, kandi ISS n'umwanya wo kwicara bizaterana nk'ibintu by'ingenzi byo gufata igihe cyo mbere, mu gihe cyo no nyuma yo gukora imyitozo aho kuba ikintu cyiyongera.
Ibyo twabonye ku bantu barimo babigerageza: ifunguro rya mugitondo niho gahunda ihagarara kandi ifunguro rya nimugoroba niho rikora neza cyane. Imigati, imbuto na kawa ntacyo bitanga, rero gukosora ifunguro rya mbere ry'umunsi bikora byinshi kuruta ibindi byose ukora.
Hejuru ya garama 2, proteine yiyongereye ni ibiryo bihenze gusa
Ni ubwinshi bw'inyama buruta he? Hafi 2.0 g/kg/ku munsi ni umupaka w'ubushobozi, ni kabiri RDA, cyangwa hafi garama 135 ku muntu ufite ibiro 150. Hejuru y'iyo mbaraga, ISSN ntibona akamaro ko kwiyubaka imitsi, rero urishyura ibyo kurya bidafite icyo bitanga.
Hari kandi akamaro ko gutakaza. Ibiryo bya proteine bikuraho carbohydrates, amavuta n'ibyatsi, ari yo mpamvu AMDR ihagarika proteine kuri 35% by'ibiryo by'umunsi. Ibyo kurya byuzuye inkoko n'ibinyobwa bikunda kuba ibyo kurya by'ibiryo bibyimbye.
Ganira n'umuganga mbere yo gutangira niba:
- Ufite indwara z'impyiko cyangwa utagikoresha neza impyiko
- Uri kuri dialysis
- Ufite amateka yo kwirara ibuye ku mpyiko
- Ufite indwara y'umwijima
- Urasama cyangwa usama amata
- Ugiye gutangira gutakaza ibiro cyangwa porogaramu ya GLP-1
Niba bimwe muri ibyo bikurikiranwa kandi ushaka gusuzuma neza mbere yo guhindura ibyo kurya byawe, Urugero rwa gatanga ni $39 kuri muganga ukoresha internet ikwihuza n'umuganga wemewe muri Leta Zunze Ubumwe za Amerika wemeza niba ibizamini, imiti cyangwa ibisabwa bikwiye. Komeza usobanuke ko bitari: urugendo ruto rwa muganga ntirushobora kugufasha gahunda y'ibiryo byawe kandi ntibigaragaza umuganga w'ibiryo cyangwa umuhanga mu mpyiko. Ni intambwe yo guhuza, kandi birakwiye kumenya uko urugendo rwa muganga rugira igiciro ahandi mbere yo kwiyandikisha.
Ibibazo bisubirwamo cyane
Mbese ndakeneye proteine nyinshi mu gihe cyo gusama cyangwa kumpeka?
Yego. Ibikenewe byiyongeraho mu buryo bugaragara mu bihe byombi. RDA y'umwuga iherereye kuri 1.1 g/kg/ku munsi mu gihe cyo gusama na 1.3 g/kg/ku munsi mu gihe cyo kumpeka, ariko ibipimo bishya biyashyira ku by'ukuri ku bihumbi 1.2 kugeza 1.52 g/kg/ku munsi mu gihe cyo gusama na 1.7 kugeza 1.9 g/kg/ku munsi mu gihe cyo kumpeka. Garagaza intego yawe na muganga ushinzwe gusama kwawe aho kuba ku bipimo rusange.
Mbese ifu ya proteine irabarwa kuri intego yanjye ya buri munsi?
Yego. Grama ya proteine yo mu ifu ya whey irabarwa kimwe n'igiteranyo cyawe nka grama y'amagi cyangwa ibihumyo. Ifu ni uburyo bwo kworoha, ntabwo ari ikindi kintu, kandi ikoreshwa cyane mugitondo cyangwa nyuma yo gukora imyitozo igihe ibiryo by'umubiri bigoye. Soma ikibaho cyerekana grama kuri scoop, kuko scoops ziva kuri 15 kugeza 30 grama.
Mbese umubiri wanjye ushobora gukoresha gusa garama 30 za proteine icyarimwe?
Oya. Ibi ni kimwe mu byamafuti bikomeye cyane mu biryo. Umubiri wawe ugaburira kandi ugira ibiryo hejuru ya garama 30 mu gihe kimwe; proteine ntikoreshwa. Ingano ya garama 25 kugeza 35 igaragaza aho imitsi itangira kugenda gahoro, kandi ni ibindi bivugwa ku birenze kwiyongera.
Mbese abana n'ingimbi bakeneye proteine nyinshi kuri buri kiro kuruta abakuru?
Yego. Ibikenewe kuri buri kiro byarenze mu buto, igihe umubiri ukurira vuba, kandi bigabanuka mu gihe cyose mu busore bwegereye umupaka w'abakuru wa 0.8 g/kg. Mu grama nyayo, ariko, ingimbi ikura ikunze kurya kuruta umukuru. Ibikenewe kuri buri myaka ni ibya muganga wawe, washobora kubona ko bireshya n'ibipimo by'umubiri n'imyambarire yawe.
Mbese igice cya 100g cy'inkoko gitanga 100g ya proteine?
Oya. Urabara grama za proteine, ntabwo ari grama z'ibiryo, kandi izo ntabwo zihwanye. Inyama n'amafi menshi bigenda biba kimwe cya kane kugeza ku gice cya gatatu cy'ibiro by'inyama nyuma yo kubara amazi, rero igice cya 100g cy'inkoko cyakomeje kibereye hafi ya garama 30 za proteine. Soma ikibaho cyerekana ko uri kure cyane.
Igishushanyo cy'umwanya: nimero imwe, hanyuma akamenyero kamwe
Ni ubwinshi bw'inyama nkeneye, mu murongo umwe: uburemere bwawe mu mapawundi bugabanyijwe kuri 2.205, bukorewe kuri 1.2 kugeza kuri 1.6, bukaba bufite igishushanyo cya 5 grama.
Fata ibintu bitatu mu bitekerezo. 0.8 g/kg ni hasi, 1.2 kugeza 1.6 g/kg ni intego y'ubushobozi, kandi hafi 2.0 g/kg ni umupaka.
Hanyuma ujye mu byo kurya bitatu cyangwa bine by'igiteranyo cya garama 25 kugeza 35, kuko kugabana ni akamenyero kemeza ko nimero irimo.
Kandi shyiramo urwego rwo hejuru hamwe no kwihanganira imitsi. Bidakoreshejwe, proteine yiyongereye ntacyo itanga ku mitsi yawe.
Kumenyesha: In article iyi ni impamvu zo kumenya gusa kandi ntabwo ari inama za muganga. Bahora baganira n'umuganga ufite uburenganzira bwo kubona igisubizo n'ubuvuzi. Niba ufite ikibazo cy'ubuvuzi, hamagara 911 cyangwa ugere ku bitaro by'ihutirwa byegereye ubuzima.
