Izinzuzo nokulimala kwamaprotheni: izinzuzo ze-15 kanye ne-5 cons

Iningi lababandakanyeka kungekudala noma kamuva umbuzo wokwamukelwa kwezithasiselo zemidlalo. Namuhla sizokhuluma ngezinzuzo nezingozi zamaprotheni, okuwumkhiqizo othandwa kakhulu phakathi kwabathanda ukuqina.

Amaprotheni ayimpuphu enamaprotheni amaningi (ngokuvamile angama-60-90%) futhi anamafutha amancane ne-carbohydrate. Into ebaluleke kakhulu ngama-protein agayekayo yingakho ithandwa kangaka kubantu ababandakanyeka kwezemidlalo. Amaphrotheni umsizi ophelele wemisipha yakho ngoba adinga ukudla nezinto zokwakha ngesikhathi sokulayisha.

Bona futhi:

• Amaprotheni aphezulu kakhulu we-10 we-whey: isilinganiso 2019
• Abazuzi abaphezulu abayi-10 abaphezulu kakhulu bokubeka isisindo: ukukala u-2019

Ubuhle nobubi beprotheyini

Kepha njenganoma imuphi umkhiqizo, i-protein powder inobuhle nobubi bayo. Ake sibheke izimpikiswano mayelana nezinzuzo nobungozi bamaprotheni.

15 izinzuzo ezinkulu zamaprotheni

Akunakwenzeka ukuthi iphrotheni ibingathola ukuthandwa okunjalo, uma kungengenxa yezimpikiswano ezithile ezikholisayo mayelana nezinzuzo zayo:

1. amaprotheni ikhuthaza ukukhula kwemisipha, ngakho-ke ukuthola imiphumela ephezulu.
2. Lo ngumkhiqizo ohlukile ngoba uphethe iphrotheni ngaphandle kwenqwaba yama-carbohydrate namafutha.
3. Isiza ukucindezela isifiso sokudla ngokunciphisa izinga likashukela egazini futhi inyuse izinga lama-amino acid wamahhala.
4. Ungadla okuhle emsebenzini noma ekhaya.
5. Ungathola kalula inani lamaprotheni nsuku zonke, ikakhulukazi abadla imifino futhi hhayi abalandeli benyama nenhlanzi.
6. Amaprotheni powder kulula ukuwadla. Okwanele ukuhlambulula ngamanzi noma ubisi, kanye nokudla kwamaprotheni ngomumo.
7. Ngokushesha futhi kalula imuncwe cishe yi-100%, ayibangeli isisu esiswini.
8. Inika umzimba uhla oluphelele lwama-amino acid.
9. Jwayelekile amazinga e-insulin, kubantu abaphilile nasezigulini ezinesifo sikashukela sohlobo lwesibili.
10. Isiza abasubathi ukwandisa ukukhuthazela kwabo, amandla kanye namandla.
11. Ekugcineni uvala umbuzo wokuthi uzodlani ngemuva kokuzivocavoca. Amaprotheni agayeka kalula ayisixazululo esihle ngemuva kwezemidlalo.
12. Impuphu kulula ukuyigcina futhi ungahlala uhamba nayo. Ngokungafani nobisi noshizi, akuwona umkhiqizo obolayo.
13. Amaprotheni avame ukuthengiswa ngezithasiselo, ngakho-ke ungakhetha ukunambitheka okuthandwa kakhulu: ushokoledi, sitrobheli, i-vanilla, njll.
14. Amaprotheni atholakala kwizithasiselo zemidlalo, konke kungokwemvelo futhi kuphelele ngokomzimba maqondana nomzimba womuntu.
15. Amaphrotheni aphephile empilweni, uma kungenjalo angeqi umthamo futhi enze ezemidlalo.

5 yokuntula main amaprotheni

Kepha i-cons ine-protein efana nanoma yimuphi omunye umkhiqizo nayo inezici:

1. Amaprotheni angadala ukuphazamiseka kokudla. Abasengozini ikakhulukazi abantu abahlukunyezwa yi-lactose. Kepha lokhu kungagwemeka uma uthenga i-Supplement ngaphandle kokuqukethwe kwale nto. Isibonelo, i-whey protein ehlukanisiwe noma ene-hydrolyzed.
2. Umthamo owengeziwe wamaprotheni kungaba nomthelela omubi esibindini nezinso. Uma uhlushwa izifo zalezi zitho, ukwamukelwa kokudla okunomsoco kwezemidlalo kungcono ukukhawulela.
3. Amaprotheni powder cishe "awunalutho" umkhiqizo ongenawo amavithamini namaminerali. Kodwa-ke, kukhona okuhlukile, ikakhulukazi lapho abakhiqizi bekucebisa ngezakhi zomzimba.
4. Kufanele ngezindleko eziphakeme okungezona zonke izitshudeni ezingakwazi ukuzikhokhela ukuthengwa njalo kwezithasiselo zemidlalo.
5. Amaprotheni amsulwa akuwona umkhiqizo wokunambitha omnandi kakhulu. Ukwenza ngcono ukunambitheka, abakhiqizi bengeza ama-sweeteners, banambitha okwenziwe nodayi.

Amathiphu wokudla kwamaprotheni

Njengakunoma iyiphi enye, ngisho nemikhiqizo yemvelo kakhulu, udinga ukwazi isilinganiso. Sikunikeza izeluleko ezilula zokuthi ungasongi kanjani iphrotheni yomkhiqizo ebaluleke kakhulu ngokulimaza impilo yabo.

1. Zama ukucabanga ngokujwayelekile kwamaprotheni afakiwe anikezwe amaprotheni. Inani akufanele leqe ku-2 g nge-1 kg yesisindo somzimba (isibonelo, ubukhulu obungu-120 g wamaprotheni nge-60 kg yesisindo somzimba).
2. Akudingekile ukufaka esikhundleni se-protein powder isidlo sasemini nesidlo sakusihlwa. Lesi ukuphela kwesithako sokudla samaprotheni.
3. Kungcono ukusebenzisa izithasiselo kuphela esikhathini lapho usebenza khona kwezemidlalo. Ngaphandle kwalokho, amaprotheni ngeke nje afundwe.
4. Uma unezinkinga ngezinso zakho noma isibindi, ngaphambi kokudla amaprotheni thintana nodokotela wakho.
5. Ungadluli umthamo ophakanyisiwe, okungukuthi u-20-30 g wamaprotheni ngesikhathi esisodwa.

Bheka futhi: Izinhlobo zokufana kwamaprotheni, umehluko kanye nezici zohlelo lokusebenza.