Amaphrotheni aqukethe ama-amino acids abamba iqhaza ezinkambisweni ezibalulekile ze-metabolic, kuhlanganise nokushisa kwamafutha. Umphumela oyinhloko walesi sengezo uhlose ukwandisa nokubuyisela ubukhulu bemisipha. Ukuze uthole imiphumela, udinga ukwazi ukuthi ungasebenzisa kanjani amaprotheni ngendlela efanele, ngaphandle kwalokho ukwamukela kungase kungabi namsebenzi futhi kuyingozi. Kuze kube manje, kunemithetho embalwa ebalulekile okufanele icatshangelwe nakanjani uma uthatha izithako zokudla.
Okokuqala, siphakamisa ukuthi siqonde ukuthi kungani siphuza amaprotheni kumantombazane, okungukuthi, yimiphi imiphumela yalesi sengezo. Ukudla okungeziwe kwama- amino acids kuyadingeka uma umuntu eqeqeshelwa ezemidlalo noma amandla okuqeqesha ngezikhathi ezintathu ngesonto. Amaprotheni ayoba usizo uma inhloso yokuqeqeshwa ukuthola ukuthola ukukhululeka komzimba. Kuyadingeka ukuthatha ama-amino acids engeziwe uma umuntu engathandi imikhiqizo yamaprotheni.
Indlela yokuphuza amaprotheni ngendlela efanele ukuze ulahlekelwe isisindo?
Kubalulekile ukuthi ungasebenzisi imigomo ekhona futhi ubale umthamo ngamunye. Ngaphezu kwalokho, kufanelekile ukucabangela ukuthi kukhona yini ukuphikisana nokuthatha isithasiselo, isibonelo, isifo sezinso noma ukubekezelelana komuntu ngamunye. Ukuze uthole ukuthi kufanele uphuze amaprotheni, sebenzisa ifomula elula yokubala: udinga ukuthatha u-1.8-2 g weprotheni kuwo wonke ama-1 kg wesisindo sakho. Isibonelo, ngesisindo esingama-65 kg ngosuku, 117-130 g amaprotheni kufanele atholakale.
Imithetho yokuthi amantombazane aphuza amaprotheni:
- Inani elibalwa nsuku zonke lokufakelwa kokudla kufanele lihlukaniswe ngama-2-3 amanani, kodwa kubalulekile ukucabangela ukuthi ngesikhathi esisodwa emzimbeni akufanele uthole okungaphezu kuka-30-40 g weprotheyini. Kulokhu, ungakhohlwa ukuthi amaprotheni angena emzimbeni nasekudleni.
- Ngosuku lwamakilasi kunconywa ukuthi basebenzise ingxenye yamaprotheni ekuseni, okwenza i-cocktail esiphundu ye-powder.
- Ama-protein cocktail kufanele adakwe ngaphambi noma emva kokuqeqesha, kodwa uma ngabe efisa, umthamo ungabelana ngezigaba ezimbili.
- Ngezinsuku zokuphumula, i- proteine cocktail kufanele idakwe esikhundleni sokudla noma ukudlala. Lokhu nje ukucabangela ukuthi ngalesi sikhathi umthamo we-powder u-50% wendabuko ngezinsuku zokuqeqesha.
- Kubalulekile ngesikhathi sokudla izithasiselo zokudla ukugcina ibhalansi yamanzi, ukuchitha amanzi amaningi ngosuku. Kubalulekile ukuthi uketshezi akuhlali emzimbeni futhi kubangele ukukhukhumeza.
- Kungcono ukukhetha whey amaprotheni.