Ukuncipha kwesisindo, kanye nokulwa nezicubu ezinamafutha ngesikhathi sokumisa, kuyindlela enesikhathi eside futhi echitha isikhathi esenza umuntu akhiphe imikhuba endala yokudla, ukuzinikela isikhathi esiningi sokuqeqesha nokufaka umsoco ngezinto ezidingekayo. Kulesi sihloko, sizocabangela ukuthi yiziphi amaprotheni ezizokhetha ukulahlekelwa isisindo.
Iyini ukusetshenziswa kwamaprotheni okwehla kwesisindo?
Iprotheyini eyongezelayo ekunakondleni isenza sikwazi ukufeza imisebenzi eminingana ebalulekile eyoxazululwa endleleni eya emgomweni oyinhloko:
- ngokudla okuphansi kwekhalori, okuhambisana nokulahleka kwesisindo, ngokuvamile kukhona amaphutha amaprotheni, okuthinta zonke izinhlelo zomzimba, nokudla kwamaprotheni okukuvimbela;
- ngokudla okwanele, okokuqala, kubhubhisa ubukhulu bomzimba, futhi kufanele kugcinwe ngosizo lwezithasiselo;
- amaprotheni ayinhlangano ebalulekile ekucubungeni kwenhlabathi;
- ukufaniswa kwamaprotheni kudinga izindleko zamandla ezesithathu ezivela emzimbeni, ngokwayo kusiza ukunciphisa isisindo.
Ngaphezu kwalokho, ukusetshenziswa kwamaprotheni amaningi kunciphisa inani lokudla lokudla kweglycemic, kuvimbela ukujula kweshukela legazi futhi ngaleyo ndlela kunciphise ukudla.
Iphi amaprotheni engcono yokulahlekelwa isisindo?
Akuyona imfihlo yokuthi kunezinhlobo ezihlukahlukene zamaprotheni. Phakathi kwabo yilabo abenza ngokushesha (serum), abaphuzi (casin) futhi baxubene (okwakhiwa kokubili).
Ososayensi banqume ukuhlola ukuthi yimaphi amaprotheni ayaphumelela kakhulu ukuphuza isisindo - whey noma casein? Ngenxa yezilinganiso, kwafunyanwa ukuthi ukulahleka kwesisindo esiphume kakhulu kunika i-casein, ethathwe yi-1.5 g ngayinye kilogram yesisindo somzimba womuntu. Ngaphezu kwalokho, ukusetshenziswa kwamaprotheni okwengezelayo lapho ukulahlekelwa isisindo kubonakala kunempumelelo kakhulu kunalokho
Kukholelwa ukuthi ngokufanele ukudla okudingayo ukuze uthole amaphesenti angu-50 ngosuku, kanti abanye bangathola ukudla okunempilo. Ngakho-ke, isibonelo, intombazane enesisindo esingama-60 kg idinga amagremu angu-90 ngosuku (ngokusekelwe ku-1.5 g weprotheyini nge-1 kg yesisindo somzimba). Kulezi zinsuku, i-45 g kufanele itholakale ku-casein (lena yi-1.5 servings), futhi enye i-45 g - kusuka ekudleni, emaqanda, enkukhu, enhlanzi, e- cottage shizi nakweminye imikhiqizo yamaprotheni.
Ukwazi ukuthi ukuthatha amaprotheni uma ulahlekelwa isisindo, kubalulekile ukuthi uhambisane nemithetho yokwamukelwa kwayo: bangcono esikhundleni sokudla, baphuze ngaphambi kokuqeqesha noma ebusuku. Esikhathini sokudla kufanele kukhishwe nje kuphela kusuka kumnandi, amafutha, ukudla okukudla, kepha futhi kusuka ekuphuzweni okudakayo kunoma yikuphi ubuningi nokubonakaliswa.