Amaqanda - enye yemithombo ejwayelekile kakhulu futhi ejwayelekile yamaprotheni ekudleni komuntu. Zonke izakhi zeqanda, futhi phakathi kwazo kukhona amaprotheni, amafutha, izakhi zokulandelela kanye nama-amino acids, afakwa ngokuphelele ngabantu abaningi. Ngakho-ke, akekho omangalisa ukuthi ngenxa yezemidlalo ukudla okwesibhakabhaka amaqanda sekuyisiqalo esibalulekile ekukhiqizeni amaprotheni.
I-egg protein - iyini?
Amaqanda angafakwa njengomkhiqizo wokudla, aqukethe isamba esikhulu samaprotheni angama-digestible, inani elincane lamafutha futhi angakulungela ukudla kwemidlalo, kodwa njengemikhiqizo eminingi, ukuze uthole inani elidingekile lamaprotheni abalulekile, kuzodingeka udle amaqanda amaningi futhi ungatholi amaprotheni kuphela, Ngakho-ke kusetshenziselwa ukudla okunomsoco weqanda ezimhlophe.
Iyini amaprotheni amaqanda umkhiqizo ophuziwe otholakala kumaprotheni eqanda lawo ama-albin, ekhululiwe kwezinye izakhiwo, empeleni, amaprotheni ahlanzekile ahlungiwe. Uma kusetshenziselwa amaprotheni amaqanda avela kuwo, okokuqala, amafutha asusiwe, zonke izinambuzane ezikhona zibhujiswa ngaphansi kwethonya lokushisa okuphezulu. Ngenxa yalokho, kutholakala amaprotheni amaqanda, okwakhiwa kuwo wonke amaprotheni. Ngalokhu ukwelashwa, amaprotheni amaqanda agcina ngokuphelele ama-amino acids kanye nezakhi zokulandelela, njengamaphrotheni aluhlaza.
Amaqanda amaprotheni - pluses namaminithi
I-protein yamaprotheni inezici zonke ezidingekayo zokusetshenziswa emdlalweni wezemidlalo. Iqukethe i-leucine engu-9% ye-amino acid ephezulu, ehlasela ngqo amaprotheni emisipha. Kodwa lokhu akuyona kuphela ukuhlanganisa kwayo, ngaphezu kwalokho:
- ine-anabolism ephezulu;
- okungcono kunamanye amaprotheni ukwandisa isisindo somzimba osomile, okuvumela ukusetshenziswa okuphumelelayo kwamaqanda amaqanda ekusomweni:
- i-protein enjalo ayinakho ngokuphelele kumafutha, evikela imithwalo yegazi kusuka ku-cholesterol;
- ibanjwa ngokushesha futhi cishe ngokuphelele (kuze kube ngu-93%);
Kukhona amanye amaphuzu okufanele uqaphele uma usebenzisa amaprotheni anjalo:
- kuyadingeka ukubala ngokucacile umthamo wokungeniswa, ngaphandle kwalokho kukhona ingozi yokukhulula isibindi nezinso;
- uma umthwalo ongokwenyama unganele uma amaprotheni ethathwa, ukunikezwa kwamandla ngokweqile kuyothathwa ngendlela yezicubu ze-adipose;
- kukhona ukubekezelelana komunye amaprotheni amaqanda.
Iphi amaprotheni engcono - iqanda noma amasondo?
I-egg protein iyisixazululo esihle kakhulu uma kungenakulinganiswa neprotheni yobisi lwe-lactose, lapho kungenakwenzeka ukuthatha amaprotheni. Kuvela ukuthi ukukhetha kolunye uhlobo noma olunye uhlobo lweprotheyini kufanele lusekelwe ekuthandeni komuntu siqu, amathuba okubonakala, ukuqonda komunye umkhiqizo. Uma kukhona ukukhetha, bese uqhathanisa okungcono - amaprotheni amaqanda noma amasondo, ungabona ukuthi:
- okuqukethwe kwe-leucine emaqandeni amaqanda kunama-9% kancane kuneprotheni ye-whey - 11%;
- kodwa ama-amino acids amaprotheni amaqanda ahlungwa isikhathi eside futhi igazi ligcwele isikhathi eside ngamamino acid;
- Ngokungafani neqanda, i-whey amaprotheni ayisuswanga ngokuphelele amafutha kanye nama-carbohydrate;
- Iprotheni ye-serum idonswa ngokushesha, kufanele ithathwe kaningi;
- ngoba konke okufanelekayo, ngezindleko, amaprotheni amaqanda amakhulu kakhulu adlula i-serum.
Ungathatha kanjani amaprotheni amaqanda?
Ukwamukela amaprotheni amaqanda kubalwa ngabanye. Lolu hlobo lwamaprotheni lunendawo yokuthinta izinso nesibindi ngokweqile. Ukubalwa kwesilinganiso sansuku zonke kusekelwe esisisindo, umsebenzi womzimba, kuthathwa ngendlela ehlanzekile, kodwa njalo kaningi ekubunjweni okuyinkimbinkimbi kwezinye izinhlobo. Cishe 1.5-2 g ngesisindo sika 1 kg sithathwe. Umthamo owutholiwe uhlukaniswe ngo 3-4 amanani. Ucwaningo luye lwabonisa ukuthi amaprotheni ayamukelwe ngemva kokuqeqeshwa, ngisho nomthamo we-5 g, avuselela ngokuphelele imisipha. Izinga eliphezulu lokudla emva kokuqeqeshwa ngu-20-40 g.
I-egg protein ene-weight loss
Enye yezinzuzo zamaqanda amhlophe yikhono layo lokukhuthaza ukulahleka kwesisindo. Kule ndawo, ezinye izidlo zisekelwe. Kodwa ngezidlo ezinjalo kunconywa ukuba udle amaprotheni kuphela ngaphandle kwe-yolk, ngakho-ke indlela engcono kakhulu yokuphuma ukuthatha amaprotheni weqanda ukuze ulahlekelwe isisindo. Lokhu kungachazwa yizindawo zayo ezifana:
- Ama-protein amaqanda akhululekile kwamafutha ne-cholesterol;
- ukwamukelwa kwamaprotheni kunciphisa umuzwa wendlala ngesikhathi sokudla okuqinile:
- ama-amino acids amaprotheni amaqanda ahlala isikhathi eside egazini, ethuthukisa ukusimama okuhle komzimba, futhi agcina izinga elifunwa ushukela egazini;
- kuvimbela ukwehlisa amandla okuzivikela ngesikhathi sokudla okuphansi kwekhalori .
I-egg protein-rating
Ukukhiqiza amaprotheni amaqanda kunzima, ngenxa yalokhu intengo yomkhiqizo onjalo ayikwazi ukuphansi. Kungachazwa ukuthi izinkampani ezimbalwa zikhiqiza amaqanda ahlanzekile amaqanda. Ngokuvamile kungumkhiqizo wezwe wokudla kwezemidlalo. Ukulinganisa kwabo kungokulandelayo:
- Ukudla okunomsoco.
- Dimatyze.
- Iprotheyini ehlanzekile.
Uma uthenga amaprotheni amaqanda, udinga ukukhumbula ukuthi lo mkhiqizo awukwazi ukushayiswa futhi ungangenwa yiqhinga labanye abakhiqizi abahlinzeka ngemikhiqizo ngenani elincishisiwe. Uma unquma ukusebenzisa i-prototype yamaqanda amahle kakhulu, ungazami ukugcina nokuthenga imikhiqizo evela kubakhiqizi abaziwayo abahlinzeki abathembekile.
Amaqanda amaprotheni - okungafani
I-contraindication eyinhloko yokwamukela amaprotheni amaqanda ukubekezelelana komuntu ngamunye. Kulesi simo, kungenzeka ukuthi amaprotheni amaqanda angabangela ukulimala ngendlela yokuzizwa. Izimpawu zokuphendula okunjalo zingaba yisifo sohudo, ukukhiqizwa kwegesi okwandisiwe, ukwanda kwe-flatulence. Umthelela omubi weqanda elimhlophe lingabonakalisa iphunga elimnandi lamagesi akhishwe, lokhu kungenxa yokuqukethwe kwesibhulabhaksi. Uma kungekho ukungezwani, khona-ke awekho eminye imiphumela emibi ekudleni kwamaqanda amaqanda.