Amaprotheni okwehlisa isisindo nokukhula kwemisipha: konke odinga ukukwazi

Bonke abathandi bokuqina nokuqeqeshwa i-axiom eyaziwa: amaprotheni - izinto zokwakha zemisipha. Uma umgijimi ewadla amaprotheni amaningi, uyathuthuka ngokushesha ekusebenzeni kwamandla nasemisipha.

Unalokhu engqondweni, abasubathi banqwabelana ekudleni kwabo emikhiqizweni yamaprotheni nokudla kwezemidlalo okunokuqukethwe okuphezulu kwezinhlobo ezahlukahlukene zamaprotheni. (amaprotheni) nezakhiwo ze-amino acid. Futhi, njengomthetho, qiniseka ukuthi amaprotheni "ayasebenza" ngempela. Ngaphezu kwalokho umphumela we-anabolic lokho amaprotheni anezici zokushisa amafutha - lo mphumela waziwa kancane kancane.

Esihlokweni efomini elidumile, uzofunda ukuthi yiziphi izinhlobo zamaprotheni ezikhona, emikhiqizweni ebaluleke kakhulu nokuthi isetshenziswa kanjani.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Imininingwane ejwayelekile mayelana neprotheni

Amaphrotheni yinto ephilayo, i-molecule empeleni eyi-chain of amino acid (yize i-molecule yamaprotheni ingangena kanye nezinto eziphakanyisiwe zemvelo). Amashumi amabili nambili akhona emvelweni ama-amino acid ezinhlanganisweni ezahlukahlukene futhi enza konke ukwehluka okukhulu kwamaprotheni emvelweni.

Ama-amino acid ayisishiyagalombili: i-leucine, isoleucine, i-valine, i-histidine, I-Litin, i-methionine, i-threonine ne-tryptophan yilezi kubalulekile, okungukuthi kumele zingeniswe ngokudla. Kukhona futhi ngombandela ongabalulekile ama-amino acid - i-tyrosine ne-cysteine, umzimba ungadidiyela kusuka kokusemqoka. Uma ama-amino acid abalulekile angafakwa emzimbeni ngobuningi obanele, futhi "akhiqizi" lutho olunemibandela eguquguqukayo. Kusekhona ukushintshana ngokwengxenye - i-arginine ne-histidine, umzimba ozihlanganisa, kodwa ngobuningi obunganele, okusho ukuthi inani elithile lazo kusamele liqukethe ukudla okudliwayo.

Konke lokhu kuhlukaniswa okuyinkimbinkimbi kuholela entweni eyodwa: akuyona kuphela inani lamaprotheni adliwe, kodwa futhi nekhwalithi yayo. Yingakho ukutshala amaprotheni ukufaka ngokuphelele isilwane ekudleni komuntu kuyinkinga impela.

Amaprotheni aqale atholwa ngusosayensi wase-Italy beccari ekuqaleni kwekhulu le-18 kufulawa kakolweni (gluten - yena, amaprotheni yemifino). Ngesikhathi sekhulu le-19 kwatholakala futhi kwafundwa iningi lama-amino acid, kodwa-ke, ukuqwashiswa okugcwele ngendima yamaprotheni ezintweni eziphilayo kufikile ngekhulu lama-20.

Ama-molecule wamaprotheni angahluka kakhulu ngosayizi. I-protein titin, equkethe ukwakheka kwenkontileka yemisipha, ine-molecule enkulu kunazo zonke. Ngenhloso yokukhiqiza le phrotheni ngabasubathi bomzimba futhi unamathele ekudleni okuneprotheni ephezulu, kusuka kuTitina (kanye namanzi nezinye izinto eziningi) "yisisindo semisipha".

Kungani udinga amaprotheni

Indima yamaprotheni emzimbeni inkulu futhi iphelele. Ngezansi kunohlu olufushane kuphela lwemisebenzi esemqoka eyenza lokhu leli qembu lezinto ezimangalisayo:

1. Amaprotheni, abizwa ngokuthi ama-enzyme asebenza njengezikhuthazi ekuphendukeni okuhlukahlukene kwamakhemikhali. Ngokubamba iqhaza kwama-enzyme kwenzeka njengokusabela kokubola kwama-molecule ayinkimbinkimbi (catabolism) kanye ne-synthesis (anabolism). Ngaphandle kwamaprotheni akunakwenzeka ukusekela nokwakha imisipha.
2. Umsebenzi wesakhiwo: izinhlobo eziningi zamaprotheni zakha uhlaka lwamangqamuzana, uhlobo "lwe-rebar". Abasubathi abadumile be-collagen protein nayo iyona engeyona eyokwakhiwa, ukuthi iyiSisekelo sezicubu ezixhuma. Amaprotheni agcina uqwanga lwethu, imisipha, amathambo, amalunga enempilo.
3. Izinhlobo ezahlukahlukene zamaprotheni zenza umsebenzi wokuvikela, futhi ukuvikelwa kwenziwa kuzo zonke izindawo: amasosha omzimba, amakhemikhali, ngokomzimba. Lokhu kuthinta isimo esijwayelekile somzimba nokumelana kwawo nezifo.
4. Ngosizo lwamaprotheni ukulawulwa kwezinqubo ezahlukahlukene ngaphakathi kweseli. Ngaphandle kwamaprotheni akunakwenzeka ukuvuselela amaseli nokulungisa izicubu ezilimele.
5. Ingxenye enkulu yamahomoni (kufaka phakathi i-anabolic efana ne-insulin) amaprotheni noma ama-peptides. Amaprotheni enza isimo sibe sesimweni esijwayelekile sohlelo lwamahomoni.
6. Amaprotheni enza umsebenzi we-alamu. Dlulisa uhlobo “lwethimba” emzimbeni wonke, enzani amaseli.
7. Amaprotheni ezokuthutha "anesibopho" sokudlulisa izinto ezahlukahlukene ziye esitokisini, ngaphakathi kweseli, zisuka esitokisini nangohlelo lokujikeleza kwegazi. Lokhu kunikeza ukufinyelela ngesikhathi esifanele kumaminerali abalulekile kuzo zonke izimo eziphuthumayo ezisongela ukuphila kuziphathimandla.
8. Amanye amaprotheni asebenza njengama-amino acid “angeziwe” ayimbangela, uma umzimba ngesizathu esithile noma esinye uzizwa untula. Inikeza ithuba lokuhlinzeka umzimba ngohlobo lokubekisa.
9. Umsebenzi wezimoto: ukusikwa kwemisipha kwenzeka ngenxa yeqembu lama- “motor protein”. Lokhu kunomthelela oqondile ezinqubweni zokuphila ezijwayelekile kanye nenqubo yokuqeqesha.
10. Umsebenzi we-Receptor ungenxa yamaprotheni receptors emzimbeni aphendula umphumela wamahomoni, amakhemikhali ahlukahlukene, izikhuthazi zangaphandle, njll.

Ngubani amaprotheni abaluleke kakhulu

Amaphrotheni ngenani elidingekayo, kunjalo, kufanele abekhona ekudleni kwanoma ngubani, kepha kunezigaba zabantu abangenawo amaprotheni ekudleni ikakhulukazi okuphikisanayo.

Phakathi kwazo kukhona imikhakha elandelayo:

• Abantu abanokuphakama okukhulu, okungaphezu kwesilinganiso, ukuzivocavoca umzimba. Lona nabantu ababamba iqhaza emidlalweni ehlukene, futhi abantu benza umsebenzi osindayo womzimba (abasebenzi bezokwakha, abavukuzi, abathwali, njll.).
• Izingane, intsha kanye nabantu abadala, okungukuthi, bonke labo umzimba wabo usakhula futhi uthuthuka. Kubaluleke kangakanani ukudla kwamaprotheni usemncane, angaqonda, ngokuqhathanisa abantu baseNyakatho naseNingizimu Korea. AbaseNingizimu Afrika ngokwesilinganiso ubude bude kunamakhelwane abo aseNyakatho.
• Abesifazane abakhulelwe nabancelisayo. Lapha konke kucacile: impilo entsha evelayo, udinga umsoco omuhle (kepha-ke amaprotheni shakes awanconyelwe ukusetshenziswa ngesikhathi sokukhulelwa kanye ne-lactation).
• Abantu abake balimala kanzima nezikhathi ezinde zokulamba nokuswela. Amaprotheni azosiza umzimba ukuthi ululame ngokushesha, welaphe amanxeba, uthuthukise impilo ebuthakathaka futhi ubuyele empilweni ejwayelekile.

Izinga nsuku zonke amaprotheni

Ezemidlalo ezincwadini zeminyaka edlule zazivame ukutholakala ngokulandela imininingwane: ukuze kukhule imisipha, udinga i-2 g yamaprotheni ngekhilogremu lesisindo somsubathi (kwesinye isikhathi kukhonjiswa ububanzi 2-2,5 g), kepha kwanele ukunciphisa isisindo kwaba kuthathwa njengenombolo ecishe ibe ngu-1, ingabe kunjalo ngempela? Ngokuvamile Yebo, kepha konke kuyinkimbinkimbi ngokwengeziwe.

Ngokwezifundo ezimbalwa zakamuva kwezemidlalo "zabangela" imithamo ebanzi ebanzi: kusuka ku-1 kuye ku-1.5 g kuye ku-3.4 g ngekhilogremu lesisindo somzimba somsubathi. Ngesikhathi sokuhlolwa okunye, ababambiqhaza beqembu elilodwa bathola u-3-3,4 g wamaprotheni ngekhilogremu ngalinye lesisindo somzimba futhi bakhombisa imiphumela emihle kakhulu emandleni nasesisindweni semisipha nokwehliswa kwamafutha omzimba. Imiphumela yeqembu lesibili elathola “kuphela” 2-2,2 g wamaprotheni ngekhilogremu ngayinye yesisindo somzimba, yayinesizotha kakhulu. Kodwa-ke imininingwane ngemiphumela engemihle yokuhlala isikhathi eside kulokhu kudla okuphezulu kwamaprotheni (ngaphezu kuka-3 g ngekhilogremu) ababhali besilingo bathi.

Amantombazane adinga amaprotheni aphansi ngokusobala kunawamadoda, ngaphezu kwalokho, akubona bonke abasubathi abalwela i-radical muscle hypertrophy. Ngaphezu kwalokho, iningi labaqeqeshwayo linelisekile futhi liqinile "ngempilo". Ngokunjalo, inani lamaprotheni ekudleni kubantu abahlukahlukene, kuya ngezinhloso zabo kwezemidlalo, ubulili nobudala kuzohluka.

Iprotheyini ejwayelekile ingaholela ezinombolweni ezilandelayo:

• Hhayi ukuqeqesha abantu ngo 1-1. 5 g wamaprotheni nge-1 kg yesisindo, lokho kwanele.
• Lapho ukusebenzisa kugxile ekushiseni amafutha ngokukhula okulinganiselayo kwemisipha: 1.5-2 g (ngemithamo emincane izindawo ezishisa amafutha zeprotheni kungenzeka zingabandakanyi).
• Ukusetha isisindo semisipha futhi wandise amandla: 2-2. 5 g wamaprotheni nge-1 kg yesisindo somzimba.
• Ngamanani aphakeme kakhulu wamaprotheni (ngaphezu kuka-2.5 g) kudingeka uqaphele, kunabadlali abaningi kakhulu abathatha amaprotheni ngokuzibeka wena engcupheni.

Amaphesenti ekudleni komuntu onempilo kufanele abe 15-20% amaprotheni, 25-30% amafutha, 50-60% carbohydrate. Kuyacaca ukuthi abagijimi, okuqukethwe kwamaprotheni ekudleni kufanele kube ngaphezulu - 25-30%. Ukusuka ekwehliseni isisindo esingeqile ukukhuphuka kwephesenti lamaprotheni kufanele kwenzeke ngokunciphisa ukudla kwamafutha kanye nama-carbohydrate "asheshayo" - amaswidi ahlukahlukene, amaqebelengwane, njll.

Yini esongela ukushoda kwamaprotheni ngesikhathi sokudla

Ngesikhathi sokuzivocavoca imicu yemisipha kukhona okuthiwa yi-microtrauma, umane ubeke "izinyembezi" ezincane zezakhiwo zesivumelwano. Ukuze imicu yemisipha ingagcini nje ngokwelapha lokhu kulimala, kepha ifinyelele esigabeni sokuncishiswa ngokweqile, okusho ukuthi iba namandla futhi iqine ezindaweni zokulimala muva nje, sidinga okwakha amaprotheni.

Yini esongela ukushoda kwamaprotheni ekudleni ukuqeqesha umsubathi ngentshiseko, kulula ukuqagela. Akukona nje kuphela ukuthi isigaba sokunxeshezelwa ngokweqile ngeke sifezeke, kodwa futhi nobunzima obukhona bemisipha buzoncipha. Umzimba "uyazidla" uqobo. Ukusuka kulesi simo enye indlela yokuqothula. Owokuqala "uzoshibilika" i-CNS nohlelo lwezinzwa. Isisindo, ebesithunyelwa kalula sibonakala sinzima kakhulu emakhazeni, emakhazeni nasemphinjeni kuzokuba ngumlingani oqhubekayo womsubathi. Ngemuva kwalokhu, izinkinga ngohlelo lwezinhliziyo, ukuphazamiseka kwamahomoni nezinye izinkinga.

Ziyini izingozi zamaprotheni amaningi ekudleni

Kunezingozi ezingaba khona zezempilo ngokusetshenziswa isikhathi eside kwamanani aphezulu kakhulu wamaprotheni:

• Amaprotheni amaningi evame kakhulu ukudala ukuphazamiseka kwendlela yokugaya ukudla nokuqunjelwa. Yize umzimba onempilo ungenankinga futhi ungenakugwemeka kalula uma indlela yokudla izolungiswa ngesikhathi esifanele.
• Umdlavuza womgudu wamathumbu kanye nomphimbo. Olunye ucwaningo lukhombisa ukuthi ubungozi obuthile obuhambisana nokudla okuphezulu kwamaprotheni kuyatholakala.
• Ukudakwa (ubuthi) besibindi nezinso imikhiqizo yokuwohloka kwamaprotheni. Lokhu kungenzeka kumuntu ophile kahle odla amaprotheni ngokweqile.
• Kungahle kube nokuxhumana okuthile phakathi kwe-visogliano high-protein diet kanye nengozi ephezulu yokuthola isifo sikashukela sohlobo lwesibili.
• Kunemibono ngemiphumela emibi yokudla okuphezulu kwamaprotheni emathanjeni nasezinso (ingozi yamatshe ezinso), kepha imininingwane iyaphikisana. Lezi zinkinga ezingaba khona zidinga ukuqhubeka nokufundwa.

Amaprotheni ekudleni

Umthombo wemvelo wamaprotheni ekhwalithi ephezulu ngokuyinhloko yimikhiqizo imvelaphi yezilwane:

• izinhlobo ezahlukene zezilwane zenyama nezinkukhu
• inhlanzi
• kwasolwandle
• amaqanda (inkukhu, izigwaca, ihansi, njll.)
• ubisi nemikhiqizo yobisi.

Amaprotheni yemifino incane kakhulu ekubunjweni kwesilwane i-amino acid. Izitshalo ezingasebenza njengomthombo wamaprotheni:

• soy (umthombo oyinhloko wamaprotheni wemifino)
• eminye imifino: udali, ubhontshisi, amantongomane, uphizi
• okusanhlamvu (umholi kumaphrotheni yi-buckwheat)
• izinhlobo ezahlukahlukene zamantongomane nembewu
• ulwelwesi lwe-spirulina
• amakhowe (yize ekhuluma ngokuqinile, amakhowe akuzona izitshalo, kepha iqembu elihluke ngokuphelele lezidalwa eziphilayo)

Imikhiqizo-abaholi kokuqukethwe kwamaprotheni:

1. Phakathi kwemikhiqizo yenyama ihola inyama yenkomo nenyama yenkomo (28-30 amagremu wamaprotheni nge-100 g yomkhiqizo ngamunye); inkukhu neTurkey (cishe ama-25 g amaprotheni nge-100 g) nonogwaja (24-25 g / 100 g).
2. In i-caviar ebomvu ngaphezu kwama-30 g wamaprotheni nge-100 g yomkhiqizo ngamunye.
3. Phakathi kwabaholi kukhona izinhlanzi ituna ne-tuna - 23 amagremu wamaprotheni nge-100 g yomkhiqizo ngamunye.
4. Ezinhlobonhlobo eziqinile ushizi cishe angama-30 g wamaprotheni nge-100 g ngayinye (i-Parmesan 33 g, ku-Emmental 29 g).
5. Amafutha aphansi ushizi iqukethe amagremu angama-22 wamaprotheni nge-100 g yomkhiqizo ngamunye.
6. Phakathi kwemidumba ehamba phambili ubhontshisi (36 g nge-100 g nakwezinye izinhlobo ezithile kuze kufike ku-50 g)
7. Udali iqukethe amagremu angama-25 wamaprotheni nge-100 g yomkhiqizo ngamunye.
8. Nuts amakhekhe 25 g ngaphakathi namantongomane 26 g ku-100 g womkhiqizo ngamunye.
9. In unamathisele amakinati 25 g amaprotheni nge-100 g yomkhiqizo ngamunye.
10. Algae i-spirullina inamaprotheni angama-70%, le protein ithengiswa ngamaphilisi namaphilisi.

Vele, inani lamaprotheni alinqunywa akubona bonke, ikhwalithi yalo ebaluleke kakhulu ukwakheka kwe-amino acid. Futhi kule nkomba amaprotheni ezitshalo alahlekelwa kakhulu amaprotheni emvelaphi yezilwane.

Yini ukudla kwamaprotheni okungcono kakhulu

Ngokudla kwezemidlalo, okubandakanya ukukhulisa amandla nobukhulu bemisipha nokushisa amafutha, amaprotheni ezilwane nakanjani angcono. Njengamanje, leli qiniso lingabhekwa njengokufakazelwa. Cishe ukwakheka kwe-amino acid okuphelele nokugayeka okuhle kunamaqanda amhlophe, nenhlanzi, amaqanda nenyama emhlophe. Ekudleni komsubathi kufanele futhi kube khona ushizi namantongomane ahlukahlukene. Umthombo omuhle wamaprotheni we-casein - i-cottage shizi enamafutha aphansi, futhi ayigaye kancane. Kusuka kuma-casein enza “amaprotheni asebusuku” okondliwa kwezemidlalo.

Omunye wabaholi kokuqukethwe kwamaprotheni ekudleni kwezitshalo yi-soy. Ngalesi sizathu, kuphakathi nendawo kwimenyu yabantu abadla imifino kuphela, engenawo amaprotheni ezilwane. I-Soy protein, esetshenziselwa ukwenza ezinye izinhlobo zemidlalo yokudla okunempilo ine-antioxidant kanye ne-protivoopujolevy effect. Kepha ukwakheka kwe-amino acid kwamaprotheni we-soy kubi kakhulu kunalokho kwamaprotheni ezilwane.

Ukudla kwamaprotheni okuwusizo okuphezulu okungu-6 kokuncipha kwesisindo

Yidla ukudla kwamaprotheni futhi wehlise isisindo? Yebo, lokhu kungenzeka! Yonke le ndaba ekuqondeni okulungile kwesisindo. Ukuzilambisa ngokudla okunama-khalori aphansi uze ukhathale, kepha ukungazibandakanyi emdlalweni akulungile. Futhi ukulunga kufanelekile, ngokudla okulinganiselayo nokwanele futhi uthole umphumela ngomzimba osebenza kahle. Le ndlela iyiqiniso nakanjani kwabesilisa nabesifazane.

Nakhu ukudla kwamaprotheni okuyisithupha okusiza ukunciphisa umzimba, nokuthola injabulo ekudleni:

1. Isifuba senkukhu esibhakwe kuhhavini. Marinate inyama nge-yogurt noma i-soy sauce, engeza izinongo bese uthumela kuhhavini imizuzu engama-30-40. Ungenza ukusikeka emabeleni bese ufaka utamatisi noshizi.
2. Inkukhu ethosiwe (izigwaca ezingcono) amaqanda. Udinga ukupheka kubhayela kabili noma i-multivarki ku- "baking", kepha hhayi gazinga.
3. Isaladi le-tuna. Thatha i-tuna ekheniwe, imifino emisha, utamatisi, ukhukhamba bese ulungisa isaladi lamaprotheni eliwusizo.
4. Isobho loshizi ngezicucu zenyama (inyama yenkomo noma inkukhu). Kubathandi besobho - engeza umhluzi 50 g ushizi ogayiwe namaqanda aqoshiwe 3-4 abilisiwe. Lokhu kuzokwenza isidlo sibe amaprotheni ngempela.
5. I-curd yezithelo. Ku-cottage shizi onamafutha aphansi, engeza amajikijolo nezithelo eziqoshiwe, noma amantongomane amancane.
6. Ubisi lwamantongomane. Imvuthuluka ye-Walnut (ungasebenzisa izinhlobo ezahlukahlukene zamantongomane) ku-blender enobisi olunamafutha aphansi. Kubukeka okufana nobisi olujwayelekile, kepha kunambitheka "okuthakazelisayo" okuningi.

Ukusetshenziswa kwamaprotheni wezindinganiso zemidlalo

Ukuthola inani elifanele lamaprotheni emikhiqizweni yemvelo kungaba nzima ngokwezimali nangokomzimba. Lapha kufika uhlobo olukhethekile lokudla okunempilo - amaprotheni enzelwe ukwelekelela ekudleni kwamaphrotheni omsubathi.

Amaprotheni alezi zinhlobo ezilandelayo:

• Amaprotheni we-Whey (ubisi) uhlobo oluthandwa kakhulu lwamaprotheni. Ilungele ukusetshenziswa ngemuva kokuqeqeshwa naphakathi kokudla. Kungathengwa ngokugxila (okuqukethwe kwamaprotheni kuze kufike ku-85%), noma ukuhlukanisa kungumxube ohlanzeke kakhulu (okuqukethwe kwamaprotheni angama-90-95%).
• I-Casein nayo ingumsuka wobisi wamaprotheni, kepha itholwe kusetshenziswa ubuchwepheshe obuhlukile, ngosizo lwe-enzyme selugobile futhi lwahlushwa ubisi. Uhlobo lwe-melanosomal lwamaprotheni, alungele ukusetshenziswa ngaphambi kokulala.
• Amaprotheni amaqanda awalungile nje kuphela, kepha amahle kakhulu ukwakheka kwe-amino acid, kepha akushibhile.
• Amaprotheni e-soya ahlukanisiwe anezindleko ezingabizi kakhulu futhi alungele abadla imifino kuphela kodwa anephrofayili ye-amino acid “embi”.

Funda kabanzi mayelana nezinhlobo zamaprotheni

Yimaphi amaprotheni amuncwa kakhulu

Ukugaya okuhle kakhulu kunakho amaqanda amaprotheni kuholela kule nkomba. Futhi phakathi kwabaholi be- amaprotheni enkomo, cod. Ngaphezu kwalokho, yiba nokugayeka okuhle kokugayeka kokudla amaprotheni obisi, ikakhulukazi amaprotheni avela ku- imikhiqizo yobisingoba sezivele zibolile zaba ngama-amino acid.

Ngokuphathelene nokudla okunempilo, kungcono ukuthenga amaprotheni we-whey - ngokuya ngekhwalithi, ukugaya, amanani kanye nezemidlalo ukusebenza kwalolu hlobo lweprotheyini kungcono kakhulu. Amaprotheni amaqanda mahle kakhulu, kepha ayabiza.

Amaprotheni okwehlisa isisindo

Isayensi ikufakazele ngokuqinile ukuthi amaprotheni anezinto zokushisa amafutha. Ukwamukelwa kwamaprotheni kudinga ukusetshenziswa kwamandla okukhulu, cishe okungokwesithathu ukwedlula ukugaywa kwama-carbohydrate ukukhokhela le ndleko yamandla, umzimba uqala ukudla amanoni. Ngaphandle kwenqubo yokugaywa kwamafutha nokuthola amandla kuwo kuyaqhubeka ngokubamba iqhaza kwama-amino acid.

Imiphumela engaqondile yokudla kwamaprotheni ekwehliseni isisindo ukuthi ukusebenza kuzokhula kakhulu, okuzophinde kuholele "ekushiseni" amafutha.

Yini ongayisho ngomphumela wamaprotheni ekukhuleni kwemisipha? Amaphrotheni yinto yokwakha yemisipha (noma kunalokho izakhiwo zayo zenkontileka), lapho imisipha ilulama ngemuva kokuqeqeshwa kwe-micro futhi ifinyelela esigabeni sokuncishiswa ngokweqile. Vele, ukusetshenziswa kwamaprotheni kukodwa akuqinisekisi ukukhula okuzenzakalelayo kwemisipha, ngoba lokhu sidinga umthwalo wokuqeqeshwa ofanele ngokwengeziwe.

Ukuhambisana kwamaprotheni nama-carbohydrate namafutha

Kukholakala ukuthi ukubambeka esiswini kwandisa i-asidi yeprotheyini "ekhiya" ukugayeka kwama-carbohydrate, adinga imvelo ene-alkaline. Akuthandeki ukuhlanganisa amaprotheni nezithelo ezine-asidi.

Emcabangweni wokwahlukaniswa kwamandla kuphelele futhi akunaphutha. Kodwa-ke, umuntu ungumuntu omnivorous, futhi kukho konke ukuziphendukela kwemvelo, uhlale egcina ukudla okuhlanganisiwe. Uma zingekho izinkinga ezithile zokugaya ukudla, ukudla okuyinkimbinkimbi kuhlukaniswe ukudla akunangqondo. Ukudla “okumsulwa” “nokufana” ekudleni okujwayelekile akwenzeki noma kanjani - ngisho nenyama enamafutha iqukethe inani elincane lamafutha, ngisho neprotheyini yenkomo ehlukanisiwe iqukethe cishe i-1% ye-lactose. Yini esingayisho ngesidlo sasemini sokuqala, sesibili nesesithathu. Kusobala ukuthi kuzoxubana nokwethula amaprotheni namafutha, nama-carbohydrate.

Isikhathi esihle sokudla amaprotheni? Sula ukubopha kokusetshenziswa kwamaprotheni ngesikhathi sosuku ngokujwayelekile, lapho-ke cha, ungavele uqokomise ezinye izincomo:

• Lonke inani lamaprotheni nsuku zonke linconywa ukuthi lihlukaniswe libe ukudla okuncane ukuze kumuncwe kahle.
• Isisekelo seBhulakufesi kufanele sibe ama-carbohydrate ayinkimbinkimbi, kepha amaprotheni kufanele futhi abe khona esidlweni sokuqala (ngokwesibonelo, ungadla amaqanda, ushizi).
• Kwasemini kungcono ukudla ama-carbohydrate + ayinkimbinkimbi + (ngokwesibonelo, isitsha eseceleni + inyama noma inhlanzi).
• Ukudla kwakusihlwa kungcono ukudla amaprotheni + imifino engeyona yesitashi (isb., Isaladi elinamaqanda nesifuba senkukhu).
• Okuhle kakhulu ukudla ebusuku yi-cottage shizi, equkethe amaprotheni "ahamba kancane": amahora ambalwa izonikeza umzimba ama-amino acid.
• Uma usebenzisa ukudla okulula kungukudla kwamaprotheni okufana noshizi namantongomane, khumbula ukuthi aqukethe inani elikhulu lamaprotheni, kodwa futhi namafutha (futhi kungukudla okunekhalori eliphezulu kakhulu).
• Ngemuva kokuzivocavoca phuza iprotheni egayekayo esheshayo (whey) lapho umzimba udinga ukunikezwa okwengeziwe kwama-amino acid.

Funda kabanzi mayelana ne-whey protein

Ukudla kwamaprotheni: kuyasebenza noma kuyingozi?

Umbuzo obuzwe esihlokweni salesi sigaba esifushane ungathathwa njengobumbulu. Ukudla kwamaphrotheni kufakazele ukusebenza kwawo kahle uma kusetshenziswa kwezemidlalo futhi ukuze kushiswe amanoni, kodwa futhi nezingozi ezithile zempilo, esezishiwo ngenhla, nazo ziyatholakala.

Noma ngubani onqume ukuzama ukudla okunamaprotheni aphezulu, kungakhathalekile ukuthi isetshenziselwe ini, kufanele uqonde: ukusebenzisa ingqondo nokuqapha akukwazi "ukushumeka" ngokuzenzakalela uhlelo lokudla nokuqeqesha. Abasubathi kufanele benze ukuhlolwa okuzimele ngokweqile kwesimo sangempela sempilo yakhe nezingozi ezingaba khona ezingadla ukudla kwamaprotheni.

Ukudla kwamaprotheni kuphikisiwe nakancane ezimweni ezilandelayo:

• Ukukhulelwa nokuncelisa ukuncelisa amaprotheni okulingene kuzosizakala kuphela, kepha ukudla okunamaprotheni amaningi kuyaphikiswa.
• Izifo ezahlukahlukene zesibindi nezinso, isifo se-gallstone kungukudla okuphezulu kwamaprotheni kungandisa inkinga ekhona.
• Izinkinga ezingapheli zomgudu wamathumbu.
• Izicubu ezahlukahlukene kanye nama-neoplasms, kufaka phakathi i-Oncology, ukudla okunamaprotheni amaningi kungasheshisa ukukhula kwezimila.

Nakulokhu futhi sigcizelela ukuthi yonke ibhalansi edingekayo. Uma ufuna ukunciphisa isisindo, kungcono ukuqala ukubala ama-calories bese udla ngokushoda okuncane nokusatshalaliswa okufanayo kwamaprotheni, ama-carbohydrate namafutha. Uma ulungiselela ukuncintisana noma amarekhodi ezemidlalo, kepha umane ufuna ukunciphisa amafutha omzimba futhi uthuthukise ifomu lakho, kungcono ukukhohlwa ngokudla okunama-protein amaningi. Ngokuhamba kwesikhathi lokhu akunangqondo. Ngaphezu kwalokho, ubeka engcupheni yokuphazamiseka okukhulu kwamathumbu, izinso nesibindi ngenxa yamaprotheni amaningi. Ukudla okulingene nokuzivocavoca umzimba njalo kuzokusiza ukuthi uchithe amakhilogremu amaningi futhi uthuthukise ikhwalithi yomzimba ngaphandle kokudlulela ekudleni.

Funda kabanzi mayelana nokubala ama-calories ne-PFC

Imininingwane eyi-10 mayelana neprotheyini nomphumela wayo emzimbeni

1. Amaprotheni ayinto ebalulekile eqinisekisa ukusebenza okujwayelekile komzimba.
2. Ukudla kwamaphrotheni yizakhi zokwakha ukukhula nokwesekwa kwemisipha.
3. Ukuntuleka kwamaprotheni kumenyu yansuku zonke kusongela ukulimala kwemisipha nokuqothulwa ngokweqile.
4. Ukugcwala kwamaprotheni kwimenyu yansuku zonke kungadala izinkinga ngomgudu wamathumbu, izinso nesibindi.
5. Amaprotheni amaningi atholakala ezinhlanzi, inyama, amaqanda, imikhiqizo yobisi, izilwane zasolwandle, amakhowe, amantongomane, imikhiqizo kabhontshisi.
6. Amaprotheni ezilwane aphakeme kakhulu kunokwakheka kwe-amino acid yemifino.
7. Ukudla kwansuku zonke kwamaprotheni kwe-necronemesis 1-1,5 g ku-1 kg wesisindo, ukuqeqeshwa kwe-1.5-2.5 g nge-1 kg yesisindo somzimba.
8. Ukuze uqoqe izidingo zansuku zonke zamaprotheni, ungadla amaprotheni ezemidlalo.
9. Kungcono ungahlali ekudleni okuphezulu kwamaprotheni, futhi unikeze ukukhetha ukusatshalaliswa okufanayo kwamaprotheni, ama-carbohydrate namafutha kwimenyu.
10. Uma ufuna ukwandisa noma okungenani ugcine isisindo somzimba, akufanele ube namaprotheni kuphela, kodwa nokuzivocavoca umzimba njalo.

Funda futhi izindatshana zethu ngokuqeqeshwa okusebenzayo:

• Ukuzivocavoca ngeTABATA: umhlahlandlela ophelele
• Ungakufunda kanjani ukuthola kusuka ekuqaleni namathiphu
• Ilungele ukuqeqeshwa ikhaya lamantombazane imizuzu engama-30-45 ngaphandle kwemishini