Amaphrotheni noma amaprotheni yisakhiwo sokwakha umzimba wethu wonke. Awekho amaprotheni angasebenza ngaphandle kweseli elilodwa. Uma sicabanga ukuthi singamaprotheni ngokwemvelo - iziphukuphuku ziyoba khona ukuphikisana mayelana nokwahlukana kokudla kwamaprotheni amadoda nabesifazane. Ngaphezu kwalokho, inani lezimpikiswano zezinto eziphilayo ezivela emzimbeni wesifazane njalo ngomzuzwana ziphindwe izikhathi ezingamakhulu kunamadoda. Futhi nganoma iyiphi inqubo, njengoba sishilo, udinga amaprotheni.
Ngeke sikhulume namhlanje mayelana neprotheyini yokuthola amafomu omzimba, sizoxoxa ngokuthi singaphuza kanjani amaprotheni ngokuqeqesha okulinganiselayo, ukuvuselela ukudla okunomsoco, kanye nokudla.
Ukusetshenziswa kwamaprotheni ngesikhathi sokudla
Ukudla okuphansi kwekhalori kuyasebenza ekunciphiseni isisindo, kodwa kuholela eminye imiphumela eminingi. Emva kohlu olufushane lwezinto eziwusizo zamaprotheni ngesikhathi sokudla okuphansi kwekhalori, umbuzo wokuthi kungenzeka yini ukuphuza amaprotheni kumantombazane uzowa ngokwawo.
- Ngesikhathi sokudla okuphansi kwekhalori, ukukhubazeka kwamaprotheni ngokwemvelo kwenzeka, futhi lokhu kuphazamisa uketshezi lonke lwezinqubo ezibalulekile: umsebenzi wokuzivikela omzimba (ama-antibodies nawo amaprotheni), i-enzymatic, i-hormonal, ngaphezu kwalokho, ngenxa yokuntuleka kwamaprotheni, isikhumba silahlekelwa i-collagen, siba nesibhakabhaka, somile futhi sinyanyiswe.
- Ama-enzyme nawo amaprotheni, okusho ukuthi ngaphandle kwamaprotheni, ukugaya ukudla okujwayelekile, kuhlanganise namafutha, akunakwenzeka. Uzoyishisa kanjani?
- Umzimba ungavumelanisa nanoma yini. Uma amaprotheni amancane evela ekudleni, uqala ukuthatha yona emisebenzini yayo ebaluleke kakhulu (ukuhlanganisa i-hemoglobin, isibonelo) kusuka ezindaweni ezingadingekile - amaprotheni omzimba wesivumelwano.
- Ama-proteins adlulisa ukungena kwe-carbohydrates, ngaleyo ndlela anciphise uhlu lwe-glycemic of food, futhi adala izinga elihlala isikhathi eside lenshukela egazini, elikhulula ukuphazamiseka kwendlala.
- Ama-proteine awakwazi ukufaka amafomu ngesimo samafutha angaphansi.
- Ama-proteine agaywa ama-40% amade kunamafutha kanye nama-carbohydrates, futhi ngenxa yokuhlukanisa umzimba uchitha amandla engeziwe.
Ngemuva kohlu olunjalo, kungaba sobala ukuthi uchaze ukuthi ungaphuza kanjani amaprotheni ukuze ulahlekelwe isisindo ngempumelelo.
Ukudla kwamaprotheni
Amaprotheni - ukudla okunemidlalo, okuhlanganisa amaprotheni ngendlela ehlanzekile. Kodwa amaprotheni ayenamaprotheni ahlukene, futhi amaprotheni nawo angancipha futhi asheshe. Ama-proteine aphansi ahlushwa futhi anondliwa isikhathi eside, okusheshayo kuguzwa kalula futhi kugcinwe kusukela ekuthunjweni kokuxoshwa kwemisipha. Iprotheni encane i-casein, ngokushesha is whey protein. Ucwaningo oluphindaphindiwe lubonise ukuthi amaprotheni aphuthumayo angcono kakhulu ukushisa amafutha kunokushesha.
Isikhathi sokwamukela
Ngaphambi kokukhuluma ukuthi kufanele uphuze amaprotheni, ake sikhulume ngemithetho eyisisekelo yokungena.
- Okuqukethwe kwe-caloric kwiprotheni kuthathwa ngokuqukethwe kokuqukethwe kwekhalori yenamba yansuku zonke.
- Ukusebenza kwamaprotheni kungama-gramu angu-30, okuyi-1 scoop.
- Inani elidingekile lamaprotheni ngalinye nge-1 kg yesisindo somzimba - 2 g / kg. Ukungena kokuningi akuthuthukisi ukukhula komzimba noma inqubo yokulahlekelwa isisindo, amaprotheni amaningi ngokweqile ahlukaniswe njengomthombo wamandla. Imikhiqizo yokuqhekeka, okwakhiwa ngenxa yalokho, izonikeza umthwalo osindayo esibindi nasezinso.
- Ama-protein supplements angathathwa nsuku zonke kusukela ku-1 kuya ku-5 izikhathi.
Isikhathi esibaluleke kunazo zonke sokudla kwamaprotheni ngemuva kokuqeqeshwa (emva kwehora elilodwa), nangaphambi kokulala. Ngaphezu kwalokho, amaprotheni angathathwa ngaphambi kwamakilasi (mhlawumbe amasondo amaprotheni, aphethwe kalula), naphakathi kokudla, noma uma ungenalo ithuba lokudla ngokugcwele.
Kuyingozi
Amaprotheni - lokhu amaprotheni, umbuzo wokuthi kuyingozi yini ukuphuza amaprotheni ukuphendula umbuzo - kuyingozi ukudla amaprotheni. Kodwa, njengoba kuyaziwa, ukwedlulele ngokweqile, futhi amaprotheni ngamanani amaningi ngokweqile enza ukuba izinso zibe nzima kakhulu.
Ungakholelwa ukuthi abakhangisi bathi baningi odla amaprotheni, ngokushesha uma ulahlekelwa isisindo noma uthola imisipha. Kukhona isimiso - 2 g kilogram, futhi zingaki izifundo ezikulesi sihloko azizange zenziwe, ukuphumelela komthamo owandile akuzange kuboniswe.
Kuzosiza izinso zakho ukuba zisuse ngokuphepha imikhiqizo ye-protein ekudleni ngamanzi amaningi - ngokudla okunamaprotheni kanye nemidlalo yokudla , isidingo nsuku zonke samanzi okungenani amalitha amabili.