Amaprotheni yizinto zokwakha zomzimba wethu wonke. Kubalulekile ekusetshenzisweni kwanoma yiluphi uhlelo lwezinto eziphilayo, kuhlanganise nokuhlanganiswa kwamaseli egazi. Akuyona imfihlo kunoma ubani ukuthi amaprotheni yisisekelo semisipha yethu. Iprotheyini ngokwayo iqukethe uketshezi lwe-amino acids, futhi uma ukudla kwamaprotheni kungena emzimbeni, lezi zinhlobonhlobo zihlukaniswa futhi zihlale zikhona amino acid ezizosetshenziswa yilapho izakhi zizokwakha izakhiwo zamaprotheni.
Ukulahlekelwa kwesisindo
Zonke imikhiqizo yamaprotheni eyaziwayo yinyama nobisi . Kodwa-ke, abaningi bacabanga ukuthi lezi mikhiqizo zinzima kakhulu futhi zidla ukudla kwazo. Like, kanye nokudla, udinga ukuhlafuna utshani, ubeke imifino bese udla izithelo. Konke ngeke kube lutho, kodwa emva kokudla okunjalo, isisindo ngesinye sezizathu sibuyela ngokushesha. Futhi "isitha" sethu ekunciphiseni isisindo somzimba wabo. Kusukela ngesikhathi sokudla okuqukethwe kokudla kwamaprotheni singakwazi ukunciphisa noma ukulahla ngokuphelele amaprotheni, futhi izinqubo zokwakha zenzeke ngehora, umzimba wethu kufanele ukhiphe amaprotheni emisipha yawo, ngaleyo ndlela uhlanganyele "ekuzidla". Ngenxa yalokho, silahlekelwa isisindo ngenxa yokulahlekelwa kwemisipha futhi ngokushesha nje lapho ukudla sekuphelile futhi siqala "ukudla ngokujwayelekile" umzimba ubuyisela amaprotheni kwisakhiwo semisipha.
Ukudla kwamaprotheni kubalulekile ekulahlekeni kwesisindo, ngoba singakwazi ukulahlekelwa isisindo, ukuhlukanisa amafutha noma isisindo mass. Ukudla okunamaprotheni kuzoqinisekisa ukuphepha kwemisipha yethu.
Ezemidlalo
Mhlawumbe, akukho mdlalo onjalo lapho ubukhulu bomzimba obungamamukeli khona. Ngesikhathi sokuqeqeshwa okujulile, umzimba udla amandla amakhulu, ngokuvamile uvunguza wonke ama-reserves. Uma kungekho amasheya amaningi (kufaka amafutha amaningi), futhi amandla adingekayo ukuze aqhubeke nokuqeqeshwa, noma ukubuyisela, umzimba uyaqala futhi "ukudla" imisipha, ngenxa yokukhipha amaprotheni avela kubo. Kuvela ukuthi konke ukuqeqeshwa kwakho kuncibilikile futhi awukho lokho ongakufaki emisipha, ngeke kube khona "i-cube" eyodwa emzimbeni wakho, futhi uqeqeshelwe ukulimaza imisipha yakho.
Kubantu abagijimi, ukudla okunamaprotheni kuyadingeka ngenani elikhulayo ukumboza yonke inqubo yokuqeqesha ngamandla, ukwenza njengama-anabolic emva kokuqeqeshwa, futhi ekugcineni, ukufaka isandla ekwakheni isisindo somzimba omusha, ukuze singaqeqeshani, noma nje sifinyelele. Ngale njongo, ukudla ngokuqondile kokudla kwamaprotheni ngemuva kokuqeqesha njengoba i-protein cocktail ivunyelwe.
Amaprotheni alungile
Akwanele ukudla inyama noma ubisi, kubalulekile ukuqonda ukuthi yikuphi ukudla kwamaprotheni okuzuzisa kakhulu umzimba wethu. Lapha, amaprotheni wezilwane anqoba wonke amaphuzu emiprotheni yemifino. Ukudla okuphakanyisiwe kweprotheyini yezilwane okunomsoco ophansi:
- isifuba senkukhu;
- inkomo;
- ubisi kufika ku-2.5%;
- i-fat cottage shizi encane;
- ushiya kuze kufike ku-25% okuqukethwe kwamafutha;
- amaqanda;
- i-turkey;
- izinhlanzi zasolwandle olwandle.
Phakathi kwiprotheni yemifino izikhundla ezihola zihlala:
- ubhontshisi;
- i-soybean;
- i-peas;
- ibhukwakhe;
- oatmeal.
Indlela yokulungiselela
Ukwelashwa kwe-thermal kukhuthaza inqubo elula ye-protein yokugaya umzimba, kodwa ngesikhathi esifanayo, ngesikhathi sokucubungula, isabelo sezingonyama seprotheyini selahlekile. Khetha indlela ewusizo kakhulu yokulungiselela:
- bhaka kuhhavini;
- i-grill ku-grill;
- ukupheka;
- ukucima.
Ama-carbohydrate nawo anikezela ekuqaliseni amaprotheni, kodwa lapha kuyadingeka ukwenza isichibiyelo kanye
Bhala uhlu lokudla kwamaprotheni kunoma yikuphi, okuhle, ngumkhiqizo ovame kakhulu emiphilweni yethu, okuqukethwe kwayo ekudleni kufanele kube ngu-40%. Kodwa-ke, ukwenza kube lula umsebenzi futhi wenze lula ukukhetha, siphakamisa ukuthi wazijwayele ngetafula lokudla kwamaprotheni.
Ungayeki amaprotheni, kungcono ukukhipha emakhakheni akho okudla, ukudla okumnandi nokushesha. Lokhu kunesisindo kuwe ngaphezu kwanoma yikuphi ukudla kwamaprotheni.