Yiyiphi iprotheni engcono yokomisa?

Ukucwina yinkqubo enenjongo yokunciphisa umxhasi womnqatha onqamlekileyo kwaye unike umzimba uncedo ngakumbi, ngelixa ugcina ubunzima bomzimba. Indlela efanelekileyo yokumisa yinkqubo efanelekileyo yokutya kunye nemithwalo yoqeqesho. Ekubeni ukutya kukubandakanya ukunciphisa kokutya kwekharori, umzimba ufuna ukwakheka okongezelelweyo ngendlela yeprotheni ukugcina okanye ukwandisa ubunzima besisu.

Iintlobo zeProtheni

Iprotheni yintlobo ezintathu:

1. Iprotheni e- Whey- fast, efanelekileyo emva kokuqeqeshwa, xa umzimba ufuna ukukhawuleza ukubuyisela izinga lamaprotheni emzimbeni.
2. I-Casein yiprotheni epholileyo, inokubakho ekuseni kwaye ngexesha lokulala, inika iiprotheni ixesha elide, ekubeni lixakeka ixesha elide.
3. I-Soy yiprothini efanelekileyo kubafaki kunye nabantu abanexholongwane lactose.

Njengoko kuboniswe kwisifundo esenziwe eMelika ngo-2006, iprotheni efanelekileyo ngexesha lokumisa yi-casein. Uyabonga ngokuqhubekayo ukugaya i-digestion ngokunyanisekileyo kunika umzimba umzimba ngamaprotheni kwaye kufuna amandla angakumbi ukugaya, okubangela ukutshiswa kwamafutha angaphantsi.

I-Practice ibonisa ukuba kukulungele ukudibanisa i-casein kunye ne-protein ye-whey. Oku kuya kukwandisa iphrotheni yomzimba kwaye kugcine izihlunu xa ubunzima buncitshiswa.

Imisebenzi yamaprotheni ngexesha lokumisa

Iiprotheyini ngexesha lokumisa lenza imisebenzi emininzi ebalulekileyo:

• kuphucula umzimba kunye neprotheyini efunekayo ukugcina isisipha ngexesha lokutya;
• likhawuleza ukutshiswa kwamathambo angaphantsi, kuba ngenxa yokufana kwayo umzimba uchitha amaxesha amathathu amandla ngaphezu kokugaya i-carbohydrates namafutha;
• ukwandisa ixesha lokugaya i-carbohydrate, okuye kwanciphisa ukuvalelwa yindlala, ebonakalayo ngokukodwa ngexesha lokumisa.

Imithetho yolawulo lweprotheyini

Ukufumana umphumo ophezulu kwinkqubo yokomisa xa uthatha iprotheni kuyimfuneko ukuthobela imithetho emininzi.

1. Umthamo wesahlulo seprotheni ibalwa ngolu hlobo: 1.5 g yeprotheni nge-1 kg yesisindo somzimba.
2. Inxalenye enye yeprotheni ayifanele ibe ngaphezu kwama-30-40 g, kuba umzimba awukwazi ukugawula isabelo esikhulu ngexesha.
3. Iprotheni ekudleni kwansuku zonke akufanele ibe ngaphezu kwama-50%, kuba umzimba uphinde ufune i-fiber, iivithamini kunye neemaminerali, ingakumbi kwinkqubo yokumisa.
4. Ngokudibanisa i-casein kunye ne-whey protein, i-casein kufuneka isetyenziswe kusasa nangesikhathi sokulala, kunye ne-whey protein emva kokuqeqesha, oku kuza kufumana umphumo omkhulu.