Ukuze uthole iziphuzo eziphezulu zeprotheyini ukuletha inzuzo enkulu, kubalulekile ukuwasebenzisa, ngokulandela umbuso othile. Ukungena ngokweqile kwamaprotheni akusizi nje kuphela ukuthi akusizi umzimba ukuthi ululame ngemuva kokuqeqesha, kodwa kungabangela nokuwohloka kwempilo.
Kufanele uphuze nini amaprotheni?
Labo ababandakanya kakhulu ezemidlalo, kuyasiza ukwazi uma kungcono ukuphuza amaprotheni:
- Ekuseni . Ngesikhathi sokulala, umzimba uqala ukuzwa ukuntuleka kwezakhi ukuze wakhe imisipha. Ngakho-ke, ngokushesha emva kokuvuka, kunconywa ukuba uphuze ingxenye yeprotheni esheshayo: i-hydrolyzate noma ihlukanise.
- Ntambama . Ekudleni komdlali kufanele kube khona amaprotheni njalo . Uma, ngenxa yezizathu ezithile, ukuntuleka kwamaprotheni kukhona ekudleni, khona-ke kungagcwaliswa ngokusebenzisa i-protein cocktails.
- Ngaphambi kokuqeqeshwa . Ngokuqondene nokuthi uphuze nini amaprotheni: ngaphambi noma ngemva kokuqeqesha, kunezimvo ezihlukene. Kodwa-ke, iqiniso lokuthi umgijimi ngamunye udinga inani eliphakeme lemaprotheni ekwakheni isisindo somzimba esinqunyiwe. Ukugcwalisa izitolo zamaphrotheni kuyasiza ngamaprotheni ama-cocktails. Ngosuku lokuqeqesha, i-whey amaprotheni inconywa ukuthi iphuze amahora amabili ngaphambi kwamakilasi, bese-ke isigamu sehora - ingxenye yama- amino acids ebalulekile (i-BCAA).
- Ngemuva kokuqeqeshwa . Ngemuva kwezemidlalo, umzimba udinge ngokukhethekile inani lemaprotheni. Esikhathini sokuqeqeshwa, umzimba wawudlulisa ama-reserves amakhulu ka-glycogen, ushukela nama-amino acids, okumele abuyiselwe ngesikhathi esifushane. Ingxenye ye-cocktail ye-protein ingagcwalisa lesi sidingo.
Ungaphuza kanjani amaprotheni ukuze ulahlekelwe isisindo?
Ngesikhathi sokudla, umzimba uthola inamba enganeleyo yezakhi zomzimba ezibalulekile, kuhlanganise namaprotheni. Lokhu kuholela ekunciphiseni kwesisindo somzimba kanye nokwehla kwesimo senhlalakahle. Ngakho-ke, ngesikhathi sokulahlekelwa isisindo kusetshenziselwa ukusebenzisa phakathi kokudla okuyisisekelo amaprotheni agubha inani elingu-½ lezinga elijwayelekile.