Kutheni iiprotheni zikulungele ukulahlekelwa isisindo? Iprotheni yiprotheyini, kunye nokufana nokusetyenziswa kweeprotheni umzimba wethu udinga amandla amaninzi kunokuba ifake amafutha okanye i-carbohydrate. Ukuze kuhlawulelwe ukusetyenziswa kwamandla okongeziweyo okuvela xa iprotheni idliwe, umzimba kufuneka ujike uncedo lwe-depot yamandla - oko kukuthi, ukugcinwa kwamanqatha - kwaye uqala ukusebenzisa izicubu ezinamafutha.
Ngaloo ndlela, iiprotheyini zikhuthaza ukulahleka kwesisindo ngenxa yokuba iphosa umzimba ukuba uvuthe amaninzi amaninzi. Ukongezelela, iprotheni icebile kuma-amino acids, okungafani ne-carbohydrates-ingabhubhisi ngokukhawuleza.
Iprotheni kunye nokulahleka kwesisindo
Okokuqala, qaphela ukuba nayiphina iprotheni iya kusebenza ekulahlekeni kwesisindo kuphela xa udla usuku olungaphezu kwama-120-150 amagremu e-carbohydrates.
Kucingelwa ukuba ekudleni kwakho akukho nhlobo i-pastries, iilekese kunye ne-dessert, ephekwe ngoshukela-oko kukuthi, i-carbohydrate ekhawulezayo. Kwaye kungenxa yokuba ukusetyenziswa kwama-carbohydrate okukhawulezayo, kunye neprotheni, akunakunceda ukulahlekelwa ubunzima. Ngokuphambene noko, baya kudala iindawo zokugcina amafutha ngenxa yobuninzi beshukela kwiimveliso ze-carbohydrates.
Ukongezelela, qiniseka ukuba ukulahleka kwekhalenda yansuku zonke ngu-20%. Ungakulibali ukuba ukutshiswa kweoli kunomzimba kungenziwa ngezinto ezimbini:
- landela ukutya-ukubonelela ubuninzi beekhalori ukusuka kokutya;
- ukuqhuba rhoqo kunye nokunyuka komzimba kudla iikhalori ezininzi.
Indlela yokuthatha i-whey protein xa ulahlekelwa ngumzimba?
Namhlanje, imarike yezemidlalo yondlo inikeza umenzi wesicelo iindidi ezimbini eziphambili zeeprotheni - i-whey (zibizwa ngokuba zikhawuleza, njengoko zikhawuleza zithathwa ngumzimba) kwaye ziyinkimbinkimbi (eziyimxube yeendidi ezahlukeneyo zeprotheni kwaye zibizwa ngokuba ziphuzi, kuba ziqulethe iiprotheni ezincinci).
Ukuba yimithombo epheleleyo yeeprotheyini kunye ne-amino acid ebalulekileyo, i-whey amaprotheni ifanelekile kwezi zilandelayo:
- ukulahleka kwesisindo;
- ukuphuhliswa koxinzelelo lwe-muscular;
- isistim of muscle mass;
- ukucebisa ukutya kokutya.
Ixabiso eliphezulu le-biological yi-whey protein yodwa. Iimpawu eziphambili ze-protein ezihlukeneyo ziqondo eliphezulu lokuhlanjululwa, kunye nomxholo omncinci we-carbohydrate kunye namafutha. Kulabo bahlupheke ngokupheleleyo kwi-lactose, iprotheni ye-soy isolate iyafaneleka.
Ndingayithatha njani iprotheni yodwa? Okokuqala, phawula ukuba ngexesha lokulahleka kwesisindo, omnye umkhonza kufuneka abe ngama-20-25 amagremu. I-protein ye-Whey iyodwa iphakanyiswa ngaphambi nangemva kokuqeqeshwa, kwaye ngeeyure zasekuseni - xa isidingo somzimba se-amino acids sisinakwenzeka.
Iyiphi iprotheni engcono kakhulu yokulahleka kwesisindo?
Yilokho uphando olwenziwa ngabosayensi be-America:
- iprotheni ngokukhawuleza ikulungele ukunciphisa ubunzima kunokugqithisa;
- Iprotheni ye-Whey iyasebenza kakhulu ekulahlekeni kwesisindo kunokuba i-soya;
- Iprotheni ye-Whey iyanciphisa inani lamanqatha emzimbeni mkhulu kunexabiso elinganayo lezilwanyana ezibomvu.
Ekugqibeleni, songeza ezi zilandelayo:
Ukuze ulahlekelwe isisindo, landela iingcebiso zemveli zengcali: ngexesha lokutya ukutya okuncinci, kodwa kaninzi. Khumbula ukuba ukutya okondla rhoqo kugcina imetabolism kwinqanaba eliphakamileyo kwaye aliyichukumisi umzimba ukuba lenze ivenkile zokuthengisa.