Amaprotheni yizinto ezibalulekile ezisiza ukuqeda isisindo esiningi nokukwakheka komzimba. Ukuze uthole umphumela oyifunayo, kubalulekile ukwazi ukuthatha amaprotheni ekulahlekeni kwesisindo . Ukunamathela kokudla okunempilo, ukudlala ezemidlalo nokuthatha izingxube zamaphrotheni, ungafinyelela eziphakeme kakhulu ekunciphiseni umzimba.
Yikuphi okungcono ukuthatha amaprotheni?
Kuze kube yimanje, kunezingxube ezihlukahlukene ezahluka ngokubunjwa, kanye nesilinganiso sokufana. Indlela engcono kakhulu yiprotheni eyodwa, equkethe amaprotheni angu-90%. Ochwepheshe abaningi batusa ukunakekelwa kwiprotheni eyinkimbinkimbi, ehlanganisa izinhlobo ezahlukene zamaprotheni, okuvumela ukuba ufeze ibhalansi ngokwemigomo yokugaya. Amaprotheni anjalo azosusa isisindo esiningi futhi athuthukise isimo sesisindo somzimba.
Ungathatha kanjani amasondo amancane kanye nezinye izinhlobo zamaprotheni?
Kusukela ngesikhathi sokulala umzimba ungamukeli ukudla, usebenzisa i-glycogen nama-amino acids, okuqukethwe emisipha, ukugcina umsebenzi obalulekile. Ukuvimbela ukubhujiswa kwabo, kubalulekile ukuthatha ingxenye yamaphrotheni ngokushesha emva kokuvusa. Kule njongo, kubalulekile ukuthatha amaprotheni omzimba , okugcwala imisipha ngejubane elikhulu. Ukuqinisekisa ukukhula komzimba we-muscle mass, kubalulekile ukuba udle ingxenye yamaprotheni (15-20 g) phakathi kokudla okuyinhloko.
Ukuthola ukuthi ungathatha kanjani i-whey protein isolate nezinye izinketho zamaphrotheni zokulahlekelwa isisindo, akufanele uphelelwe isidingo sokuthola umthamo ngaphambi kokuqeqeshwa. Kungcono ukusebenzisa amasondo we-whey, ukuthatha ama-30 amaminithi. ngaphambi kwesigaba. Ngemuva kokuqeqeshwa, kubalulekile ukubuyisela imisipha futhi igcwalise izinto eziwusizo, ngakho ingxenye yeprotheni iyimpoqo. Ukuqinisekisa ukuthi ngesikhathi sokulala umzimba awubhubhisi umzimba we-muscle ukuze uthole izinto ezidingekayo, ingxenye yeprotheni kufanele ingene emzimbeni ngaphambi kokulala. Kungcono ukunikeza okuthandayo ubisi noma i-whey protein.