Ngumuphi amaprotheni ongcono uma umgomo ukwakha imisipha?

Ama-proteins athola ukuthandwa kakhulu nokufika kwemidlalo yokudla. Yiprotheni eyisisekelo esiyisisekelo ekudlaleni komdlali. Umkhiqizo okhethekile onokuqukethwe kwamaprotheni amaningi (70-95%), futhi amaprotheni ayaziwa ukuthi iyisici esiyinhloko ekwakheni isisindo somzimba. Ngesinye isikhathi emzimbeni, amaprotheni ahlukaniswa ngama-amino acids, ahlanganyela ngqo ekubunjweni kwamangqamuzana omzimba. Ngakho-ke, ukukhula kwemisipha ngokuqondile kuncike ekutheni inani lamaprotheni ayidliwe. Kodwa, kunezinhlobo eziningi kakhulu zama-protein. Ngakho-ke amaprotheni angcono kakhulu?

Amaprotheni ama-digestible ("fast") kalula anama-protein ase-Whey. Le phrotheni ingathathwa nganoma yisiphi isikhathi - ngaphambi kokuqeqeshwa nangemva, ekuseni noma ntambama. Kukhona amaprotheni ahlanzekile - "ukuhlukanisa" namaprotheni, okungeziwe okuningi kwama-carbohydrate - "geyner".

Amaprotheni aphansi noma asemaphileni angama-protein ase-Casein. Amaprotheni anjalo kufanele athathwe ebusuku noma phakathi kokudla esikhathini esiningi, ngakho-ke amaprotheni, angena esiswini "aphenduka" abe "i-gel." Lokhu kusho ukuthi ngenxa yokwehlukanisa nokuqhubeka nokugaya, kuthatha isikhathi eside kunaprotheni.

Ingabe iGainer iyayifanele?

Igama elithi "geyner" livela esenzweni sesiNgisi ukuthola, okuhunyushwa kusho ukuzuza noma ukwandisa. I-gainer iyiprotheni elula kalula (ubisi noma iqanda), lapho ama-carbohydrate asheshayo afana noshukela noma i-fructose enziwe. Kwezinye izimo, engeza i-creatine. Indima ye-creatine ikhula ekubukeni kwe-muscle.

Imisebenzi yalo mkhiqizo iwukugcwalisa amandla emisipha emva kokuqeqesha futhi ukusheshisa amaprotheni phakathi kwama-muscle tissue. Kodwa-ke, inzuzo ayincomo kubadlali ababenze ekusizeni noma belahlekelwe isisindo. I-gainer ayikhulumi nje kuphela izicubu zomzimba, kodwa futhi inamafutha, njengoba inomsoco kakhulu.

Amanani we-protein amanani

Kubantu abangazivocavoti, isilinganiso se-protein sokudla singama-1.5 g kilogram ngayinye yesisindo somzimba ngosuku, kanti abagijimi lokhu kulinganiselwa ngaphezulu - 2-2.5 g kilogram. Isibonelo, uma umuntu ehlose ukukhula kwemisipha futhi isisindo salo singaba ngu-75 kg, bese kuthi amaprotheni angu-150-200 g ngosuku adingekayo.

Ama-gramu ayi-100 enyama aqukethe cishe ama-20-25 amagremu amaprotheni futhi cishe ama-gram angu-80 amaprotheni ngosuku adliwa ngumuntu onokudla. Ngakho-ke, ayikho i-70-120 g, okumele igcwaliswe ngamaphrotheni.

Imithetho yokuphatha amaprotheni

Amaprotheni athathwa ngendlela yokugqoka, okungenziwa kalula ngokwakho. Ngokuvamile, zihlanganisa amaprotheni, ubisi noma amanzi kanye nezithako ezengeziwe, njengezithelo. Nge-blender, zonke lezi izithako zihlwithwa emasimini ahlukahlukene. Kunzima ukusho ukuthi yiziphi amaprotheni ezingcono, ngoba zonke zinenhloso ehlukile. Uma umuntu esebenza ngokukhululeka, kuyadingeka ukuthatha amaprotheni ahlanzekile ngemuva kokuqeqeshwa. Uma ubukhulu, ke i-geyner. Amaprotheni ahlanzekile kufanele athathwe ekuseni, ngaphambi kokuzivocavoca kanye nosuku lonke. Casein noma amaprotheni amancane kufanele athathwe ebusuku. Njengoba umzimba womuntu ngesikhathi esisodwa ukwazi ukuhlanganisa ama-40 g amaprotheni, ngakho-ke kubalulekile ukuhlukanisa ukungena kwamaprotheni - 1 noma 2 amakhodi wokulinganisa ukuthatha enye isipuni ngesikhathi sosuku nangesikhathi sokudla.

Izinqubo zokukhetha amaprotheni

Ukwakhiwa kwamaprotheni yiyona eyisizayo kakhulu ekukhethweni kanye nendlela yokuthola ukuthi iyiphi amaprotheni engcono. Izingxube ezahlukene zamaprotheni ziqukethe amaprotheni ahlanzekile angu-40 kuya ku-85, futhi ngokuvamile umuntu uthenga ushukela ovamile. Intengo ephansi akufanele ibe umgomo oyinhloko ekukhethweni.

Kubalulekile ukutadisha ukubunjwa kanye nendlela yesicelo esiboniswe kule ilebula ngaphambi kokunquma ukuthi iyiphi amaprotheni engcono. Omunye weproteinyini enhle yekhwalithi, 30 g ngobukhulu, iqukethe amagremu angu-24 amaprotheni.

Amaprotheni okukhula kwemisipha ngenxa yokuqukethwe kwamaprotheni aphezulu yisisekelo sokukhula kwawo. Ngaphandle kokusetshenziswa kwamaprotheni, kunzima ukufeza imiphumela ebalulekile ekuqeqesheni. Kudingeka ukuthatha amaprotheni ngendlela efanele. Ukuze wazi ukuthi iyiphi iprotheni engcono kuwe, kufanele uxhumane nodokotela wakho.