Ama-proteine (amaprotheni), kanye nama-carbohydrate namafutha, ayingxenye ebalulekile yenani lamandla lokudla. Ukusebenzisa kwabo okukuvumela ukuthi ulondoloze futhi ukwandise ubukhulu bemisipha, ngakho ukubala kwabo kubaluleke kakhulu kubadlali kanye nokunciphisa. Imingcele yesikhombimkhuba sokujwayelekile samaprotheni yansuku zonke kumuntu ukhululekile kakhulu, ngakho-ke lesi sibalo singcono kakhulu sibalwa kuwe.
Indlela yokubala izinga lansuku zonke lamaprotheni?
Kuye ngohlobo lomzimba, ukuzikhandla ngokomzimba kanye nezinye izici eziningi, isidingo seprotheyini singase sibe ngaphezulu noma esingaphansi kokuvamile. Kunezindlela eziningi ezahlukene zokubala okukhethwa kukho okungcono kakhulu.
Indlela elula yokwazi isilinganiso sakho samaprotheni ngosuku kumele ukwandise isisindo sakho ngesilinganiso esithile. Kukholelwa ukuthi umuntu onokuphila ngokwemvelo udinga cishe 1 g amaprotheni ngosuku ngalunye kilogram, labo abanemisebenzi yokukhanya ebonakalayo - 1.5 amagremu, nabagijimi - wonke ama-gramu angu-2. Noma kunjalo, lo mthetho ungasetshenziswa kuphela abantu abanesisindo esivamile - hhayi encane noma enkulu kakhulu.
Ukujwayelekile kokudla kwamaprotheni ngosuku
Uma ungabaza ukuthi isisindo sakho sivamile, ungakwazi ukubala isilinganiso "isisindo esivamile" somuntu onomzimba wakho, futhi kuye kuye ukukhetha isidingo samanje samaprotheni.
Ake sithathe ifomula elula e-Bork, esiza ukunquma isisindo esivamile esekelwe ekukhuleni:
- Uma ukuphakama kwakho kungaphansi kuka-165 cm: khupha kusukela ekuphakameni kwe-100.
- Uma ukuphakama kwakho kungaphansi kuka-175 cm: khupha kusuka ekuphakameni 105.
- Uma ukuphakama kwakho kungaphezulu kwe-175 cm: khupha kusukela ekuphakameni kwe-110.
Ukuqhubeka kule fomula, uma uyintombazane engu-170 cm, isisindo sakho esivamile sikaBork singama-170 - 105 = 65 kg. Noma kunjalo, le fomula iphakamisa izilungiso, kuye ngokuthi ububanzi bethambo. Ukulinganisa le nkhomba kulula. Thatha itekisi evamile yamentimitha futhi ulinganise isiyingi somkhonto - endaweni lapho iwashi livame ukugqoka khona.
Khumbula umphumela, futhi ubheke uhlobo luni lomzimba:
- Isimiso sesibindi esingaphansi kwezingu-16 cm - ungo-asthenic (obuncane-obhekiwe, ngokuvamile obengakahlelwa ngabantu abagcwele);
- ukubhinca kwesihenqo 16-18 cm - ungumuntu we-normostenic (indoda enesisindo somzimba ojwayelekile, okufanelekile ukulandela ukudla, ngoba kunenkinga engafanele yokudla okunokwenzeka);
- Isibhande se-Wrist esingaphezu kwe-18.5 cm - ungumuntu we-hypersthenic (umuntu onothambo olubanzi, elinamandla, futhi, njengomthetho, ukuthambekela kokugcwala).
Inkomba ye-Borka idinga ukuchibiyela uhlobo lomzimba: ama-normostenics ashiya inombolo njengoba kunjalo, ama-asthenics athatha elinye i-10%, futhi ama-hypersthenics afaka u-10%. Ngakho-ke, kuye ngokuthi lesi sibonakaliso, intombazane eyi-170 cm ukuphakama ingaba nezisindo ezahlukene:
- uma i-asthenic enezinsipho ezincane, isisindo sayo esivamile sikaBork (170 - 105) - 10% = 65 - 10% = 65 - 6.5 = 58.5 kg;
- I-Normostenic ishiya uphawu olujwayelekile lwesi-Borku: 170 - 105 = 65 kg;
- i-hypersthenic (ngesithambo esindayo) sinquma isisindo esivamile kanje: (170 - 105) + 10% = 65 + 10% = 65 +6.5 = 71.5 kg.
Lesi sibalo kufanele sandezwe ngenani lamagramu weprotheni, abekiwe ngesilinganiso somuntu ngosuku. Kulabo abangadlala imidlalo futhi bahola impilo yokuphila, lesi sibalo singu-1-1.2 g weprotheyini ngekhilogremu yesisindo somzimba. Ngakho sithola iprotheni yansuku zonke, ibalwa ngabanye.
Iprotheyini yansuku zonke yomdlali
Ngakho-ke, inani le-mass evamile elitholakala ngefomula leBork (kanye nokulungiswa kohlobo lwezinto zomzimba) landa nge-coefficient efanelekile:
- lapho uqeqesha izikhathi ezintathu ngesonto - 1.6 g weprotheyini nge-1 kg;
- lapho uqeqesha izikhathi ezingu-3-5 ngesonto - 1.8 - 2 g amaprotheni kuwo wonke ama-1 kg.
Yebo. ngokuba intombazane ye-normostenic edlala ngokulinganayo enokuphakama kwe-170 kanye nesisindo esivamile esingu-65 kg (kungakhathaliseki ukuthi isisindo sangempela), ukubalwa kuzoba kanje: 65 * 1.6 = 104 amagremu amaprotheni ngosuku.