Indlela yokusebenzisa wamaprotheni kubantu kwesisindo?

Amaphrotheni yilona hlaka eyisisekelo zonke izinhlayiya zamangqamuzana aphilayo. Imane kumele zifakwe ekudleni kwakho kwansuku zonke. amino acid ukuthi ihlinzeka, ivumela ngendlela esifike ngesikhathi ukubuyisela namaprotheni emzimbeni wethu. Amaphrotheni iyisici esibalulekile kakhulu olawula umzimba ngenxa ukugaya yayo umzimba uchitha omkhulu amandla izinqolobane. Indlela ukusiza amaprotheni ukuze ngehlise umzimba?

ukubaluleka amaprotheni - ngezithako zawo

Ukuze uzwisise ukuthi kungani amaprotheni kuzuzisa kangaka futhi kunomthelela kanjani inqubo kwesisindo, kufanele siqonde kuqala ukuthi isakhiwo yayo. Amaphrotheni kuthiwa kuhlelwe zonke izicubu kanye izitho zomzimba, kodwa ukukhiqizwa zabo eziyinhloko e kwemisipha esibindini.

I amaprotheni has a isakhiwo ezintathu ntambo ntathu, zakhiwa ngabanye amino acid. Amine futhi carboxyl iqembu la amabhlogo wokwakha eziyisisekelo axhumene ngu peptide izibopho, ukudala neketanga polypeptide. Side amaketango amino acid angase uxhumane ezindaweni ezihlukahlukene kulolu chungechunge, ngokuqondene ezingavunyelwe elula, nesisontekile simise efana ibhola yoboya noma ezisontekile iphepha ishidi. Ngalesi isakhiwo, eligeleza ngokuqondile ukuze amino acid ekuhlanganyeleni, amaprotheni ozuza imisebenzi ehlukahlukene umzimba.

kwezicubu Human akhiwe acid ezahlukene acid, ingqikithi 21. Kulaba bafundi, ingxenye yomzimba angakhiqiza bebodwa - kukhona acid endogenous acid. Zonke ezinye kumele nokudla, futhi thina isibiza ngokuthi exogenous.

Uyini umthamo amaprotheni umzimba udinga?

Umuntu ngamunye kufanele ukudla amaprotheni umthamo elisekelwe ubudala, ubungako bomzimba, ubulili kanye ezingeni lokuzivivinya. Isidingo amaprotheni nhlobo ezahlukene, ngabe kungcono ingane ngesikhathi yokukhula, bodybuilder oneminyaka engu-30 ubudala, noma triathlete oneminyaka engu-40 ubudala. Njengoba ukungabi khona, futhi ngokweqile kungaba i umzimba ukuze izigigaba ezingezinhle.

izidingo zomzimba ungaxhomeki kuphela ezemidlalo, kodwa futhi ngenjongo ukuqeqeshwa umbuso wezokudla. Isidingo amaprotheni eliphezulu kakhulu emandleni ezemidlalo, ngokukhethekile, ngesikhathi kumiswa umzimba, 'nezinto ezibaziwe'. Fat, amaprotheni, ama-carbohydrate - kwesisindo kungenzeka kuphela uma kwakhiwa kahle nokulinganisela.

Kungani phakathi ukulahlekelwa isisindo kuyadingeka ukuze ikakhulukazi banakekele isilinganiso ezifanele amaprotheni ephezulu grade?

Okokuqala, nokushoda kilojoule imisipha ngesikhathi funa kakhudlwana amaprotheni ngenxa ukusabela catabolic. Umzimba, uma zingakutholi amandla anele evela kweminye imithombo, iqala ukuthatha ama-amino acid esuka kwemisipha izicubu. Ngakho-ke, ngesikhathi ezemidlalo Ukudla umuntu udinga ukuba kubaqede ngaphezulu kokujwayelekile. Okwesibili, amaprotheni kugaywe ngokushesha futhi kubangela "umphumela thermogenic".

afterburner umzimba

Amaphrotheni zibalulekile ukuze kube nokuphila, kodwa umzimba ukuze kugayeke lezo zinto nzima kakhulu kunalokho nokwenziwa carbohydrate noma amafutha. Ukuze ufunde futhi uwasebenzise kusukela ukudla sidinga amandla. Omunye igremu wamaprotheni inikeza 4 kilojoule, kodwa nokwenziwa yayo kudinga ukusetshenziswa kilojoule afinyelela ku-24! Yingakho high Ukudla amaprotheni ngesivinini umzimba futhi linikeza nomphumela esheshayo ngesimo kwesisindo. Bona letsintsa ngco ukugaya kanye ukumuncwa a ephakeme ngamandla ukusetshenziswa ngisho esikhathini lokuphumula, ngakho amaprotheni isetshenziselwa kwesisindo. Lolu hlobo lokudla kusiza ukuqeda amakhilogremu engadingeki.

Kungakanani amaprotheni ziphele phakathi ekudleni?

Yiqiniso, inkambo efanele zonke izinqubo kwamakhemikhali emzimbeni kudinga umthamo ezithile namaprotheni esikhethiwe ngokukhethekile ngenjongo ethile. Indlela engcono kakhulu yokwenza ukubala efanele izidingo zabo - ukusebenzisa amaprotheni wokubala ukuncika umzimba mass, okungukuthi, umzimba wawo mafutha. Abesifazane ingadonsa ezimbalwa zazo kunabantu, kungekho ukulahlekelwa yemisipha.

Uma emini umsebenzi wakho kuphela iyona aerobic kuphela ngokwanele 1.5-2 g amaprotheni ngayinye 1 kg esisindo, kuyilapho labo ababenza izinkonzo kanye nekuceceshwa isisindo kufanele kudle 2-3, 70 kg umuntu ovamile isikhathi sokuqeqeshwa udinga ukudla 140 amagremu amathathu amaprotheni ngosuku, okulingana ukusetshenziswa 700 amagremu of inyama! Lokhu akuwona umsebenzi olula. Kungcono kakhulu uma amaprotheni zihlobene kwimithombo ehlukahlukene. Kodwa uhlu amaprotheni Ukudla kufanele kukhethwe ngokuhambisana izici ngamunye umzimba.

Ingabe edliwe kangakanani amaprotheni emzimbeni, it is nje isuke ibangelwa degree of comprehensibility, futhi zinciphise isibalo zezinhlamvu amino acid. Egg amaprotheni (ovalbumin) kanye nobisi lwebele (lactalbumin) zifana kakhulu indlela yokwakheka komzimba amaprotheni, ngakho wasebenzisa lizuzise kakhulu ngangokunokwenzeka. Lihlela isilinganiso phakathi kwama-asidi ngabanye acid eziyingxenye lezi amaprotheni kubhekwa elikhulu - standard, okuyinto iqhathaniswa nezinye amaprotheni.

Isidingo amaprotheni

Ukuhlolwa umsoco amaprotheni ezahlukene kanye ukudla kubaluleke kakhulu esisebenzayo, ikakhulukazi kubantu abaku- ukudla futhi ufuna ukuthola ucezu iphupho. Kuyadingeka ukuqinisekisa efanele ukudweba amandla ngokugcwele ukuze amboze ukufunwa yezingxenye ngazinye njengoba ukudla untula kanye nezakhi.

Ngazi kanjani izinga amaprotheni?

Ngenxa yale njongo, igama elithi "acid acid okusheshayo", okusho ihlaziye izinga amaprotheni exogenous idliwe ngesikhathi sakusihlwa, ne ekahle "imodeli." It kukhawulela ukusetshenziswa nezinye amino acid ethathwe amaprotheni ukudla zamagama e ngezinga elingakanani iphesenti efanayo amino acid imodeli amaprotheni. Uma nganoma yisiphi ukudla washisa% 70 kuphela L-methionine, esekelwe 1 g nitrogen, uma iqhathaniswa naso amaprotheni imodeli, okusho ukuthi% 70 kuphela ama-amino acid ke izosetshenziselwa amaprotheni zamagama. Umsoco kanye nekhwalithi yokugcina kulesi sidlo kuyoba, ngakho-ke,% 70 kuphela.

Uma uhlela Ukudla, kufanele kukhunjulwe ukuthi amaprotheni eziqukethwe imikhiqizo neminye, ezifana amaqanda, inyama, inhlanzi, kanye nezakhi ezondla umzimba ukuthi abe aphelele amino acid kanye zinezikhathi bioavailability okusezingeni eliphezulu.

Amaphrotheni - kuyingxenye ebaluleke kakhulu umsoco. ukusetshenziswa kwabo kusiza ashise kilojoule futhi kusiza ekwakheni imisipha, okwenza kube ebalulekile nanoma yokudla. It kunezinzuzo eziningi, okuyinto nakanjani nomthelela ekusebenzeni umzimba. A amaprotheni ehilelekile umzimba futhi kuqinisekisa ukusebenza kuhle kwe-zonke izinhlelo isitho. Kuyinto ngiyabonga kuye ungalungisa ukukhula nokuthuthuka kwabantu, kanye nokuvulwa umonakalo.

Yini aqukethe amaprotheni? Uhlu imikhiqizo neminye

Kusukela izithelo nemifino kuyinto isipinashi, ugwava sasigaya upopo, utamatisi ifomu, uphizi oluhlaza futhi artichoke. Inyama: yenkomo, inyama yengulube, nentshe. Fish uzinake salmon, i-halibut, tuna okusemathinini, Pacific cod. Rich in amaprotheni amaqanda, inkukhu, umqondo kancane. Futhi ekudleni kwakho kuyadingeka ukwethula imidumba nokusanhlamvu.

Kufinyeta

Isitatimende ukuthi "amaprotheni imisipha ukusikeka" kuyinto impumelelo! Imikhiqizo equkethe umthamo enkulu-ke, ukunikeza umuzwa satiety, nokuzokwenza ukulawula ukusetshenziswa izinto ezifana amanoni wamaprotheni kubantu kwesisindo. Inani elifanayo kilojoule ngesimo iprotheni kunikeza umuzwa ukugcwalisa isisu kuthatha isikhathi eside kunalokho esimweni carbohydrate.

Nazi ezinye izizathu kubalulekile unquma ukusebenzisa wamaprotheni kubantu kwesisindo:

• Lokhu Ukudla kuyasiza ukwakha yemisipha. Amaphrotheni okuyisisekelo yokwakha adingwa yimisipha, ngakho uma thina dream mayelana bodybuilder sibalo - esinalo ukuthatha esibalulekile amaprotheni.
• Ukuqhathanisa amaprotheni kanye carbohydrate elisetshenziselwa ukunciphisa umzimba, singasho kugcwale umlomo ukuthi sokuqala nakanjani kangcono te kuka carbohydrate.
• Amaphrotheni ngesivinini ukushiswa izicubu fat.
• Nokudla, kuba umthombo owusizo zamandla.
• Amaphrotheni ekudleni kunomphumela omuhle libido.
• Kuyasiza ekulondolozeni ukuzinza acid-base futhi ibhalansi amanzi.
• amino acid zinengxenye biosynthesis zemizimba mzimba ukuze ziqinise futhi zivikele umzimba emagciwaneni.

Ukudla ngokuqukethwe amaprotheni eliphezulu ukunciphisa ukusetshenziswa amanoni ngenkathi yokuqinisekisa semali amaprotheni umzimba. Le ndlela of kwesisindo, kodwa, kufanele kuqashelwe ngokuqapha, okungcono ayisekho kuka 3-4 amasonto. Kungenjalo kungenzeka umonakalo isicelo, okuyoholela ukwanda asidi yomzimba, futhi ngenxa yalokho - ukwanda umthwalo kwamanyikwe, nezinso. Umphumela lokhu kungaba isifo sokuqaqamba kwamalunga, ngakho ochwepheshe batusa ukudla inyanga ukufaka esikhundleni salo esiku-kilojoule amaningi yokudla. Kuphephe ukusebenzisa ukudla amaprotheni cishe isonto.