Ezimweni zokuphumula okuphelele nokuntuleka kokudla ngosuku, ngokwemvelo silahlekelwa okungenani ama-30 g amaprotheni. Nganoma yimuphi umsebenzi - ngisho nangaphezulu. Lokhu kulahlekelwa kufanele kugcwaliswe njalo. Uma lokhu kungenzeki, umzimba usebenzisa "izinsiza" zayo: uqala ukuhlakaza amaprotheni afinyeleleka kakhulu emisipha, isibindi kanye ne-plasma yegazi ezingxenyeni zayo. Ngakho-ke, uma kunqunywa izidingo zomzimba wamaprotheni, kuthiwa "ubuncane beprotheyini" - izinga lansuku zonke elingezansi lapho kunengozi yokuphila, futhi "amaprotheni optimum" - inani lamaprotheni okudingekayo empilweni. Kodwa-ke, ukudla ngokweqile kwamaprotheni kungaholela ekukhuleni kwezicubu. Ama-amino acids, angafakwanga ohlelweni lokukhiqizwa kwamandla, afakwa ngendlela ye-lipids. Ukuze 'wakhe' umzimba omuhle, ukuqeqeshwa kwamandla kwedwa akuwanele. Kubalulekile ukuthi umzimba wakho uhlale uthola inani elanele lamaprotheni.
Kungakanani ukufaka ama-gram?
Masikhulume masinyane ukuthi i-30 g iyiprotheni ehlanzekile, hhayi isisindo somkhiqizo (ku-100 g yenyama yenkukhu, isibonelo, iqukethe amaprotheni angu-20-22 no-100 g wezinhlanzi - 15-20 g). Futhi lesi sibalo kunalokho kunengqondo. Eqinisweni, izidingo zomzimba zixhomeke kakhulu ezintweni ezihlukahlukene: ubulili, iminyaka, isisindo somzimba, izimo zokuphila, isimo sezempilo kanye nendlela yokuphila. Isibeletho, isibonelo, njengephesenti yomzimba womzimba wamaprotheni, idinga kathathu ngaphezu komuntu omdala, i-teenage double, abadala asebekhulile abangama-20% kuneminyaka engama-30 ubudala, abahlala esiteshini esishisayo ngaphansi kwezifunda ezibandayo. Isidingo samaprotheni omzimba, izakhi zanda emva kokulimala kanye nezifo, kulabo abasebenza njalo emsebenzini wabasebenzi kanye / noma ezemidlalo. Futhi esimweni esilandelayo, siyobe sinqunywa ubude nobukhulu bokuqeqeshwa. Uma owesifazane edinga, ngokwesilinganiso, u-0.80 g weprotheni ngekhilogremu yesisindo somzimba, ngakho-ke ngokuzivocavoca umzimba okulinganiselayo - 1.5 g ngehora elingu-1 kg wesisindo somzimba, futhi ngokujulile - kufika ku-2.5 g ngalinye nge-1 kg yesisindo somzimba. Inani lamaphrotheni ekudleni kwansukuzonke kwendoda eneminyaka enempilo enhle kufanele ibheke -12% yenani lamakholori. Kumuntu ohlanganyela ezemidlalo - 13-15%. Futhi kulabo abafuna ukwakha imisipha, kusuka ku-18 kuya ku-25%, kodwa okwesikhashana.
Ukukhetha okulungile
Kuyinto efiselekayo ukuthayipha "isijwayelekile" sakho ngamaphrotheni aphelele. Iqukethe amino acid abalulekile njenge-valine, isoleucine, i-leucine, i-lysine, i-methionine nezinye. Umzimba ngokwawo awukwazi ukuwenzela, ngeshwa. Njengomthetho, lezi ziyi-proteins ezivela emfuyweni, okuyiyona ndlela eyenziwa kahle: kusukela kumikhiqizo yobisi kanye namaqanda - ngokuphelele, futhi cishe yonke inyama, izinkukhu, kanye nenhlanzi nesibindi. Zonke amaprotheni zemifino ayinaphutha kakhulu. Okuhlukile ngaphandle kwasoya, kodwa kuwo akukhona okwanele i-lysine ne-threonine, futhi isimo sengqondo phakathi kwabesondlo sokudla kuyinto engacabangi. Ukukhishwa kwe-soya njengomthombo ohlukile wemaprotheni yemifino kuye kwaletha imiphumela emibi kwabaseYurophu. I-Soy akuyona umkhiqizo wendabuko kithi, futhi uhlelo lwethu lwe-enzymatic aluhambisani nalo. Ngakho-ke, kaningi kunezinhlobo ezahlukene zokungalingani. Ngaphezu kwalokho, amaprotheni avela ku-soy, kanye nakwamanye okusanhlamvu, aphethwe kahle.
Futhi ekugcineni, lesi siko sivunyelwe ukuguqulwa kwezakhi zofuzo. " Ukulinganisela ukudla kokudla kwamaprotheni, izitshalo nezitshalo ikakhulukazi, kuyadingeka ukwazi ukubunjwa kwe-amino acid kokudla okukudlayo: zonke izitshalo zokutshala ziqukethe i-lysine encane; kummbila, ubhontshisi namantongomane, i-tryptophan ayanele; ku-oatmeal ne-lentil, i-methionine. Ngaphezu kwalokho, kufanele kukhunjulwe ukuthi amaprotheni asetshenziswayo awagcini ngokugcwele. Ngakho-ke, okokuqala, ukudla kwakho kufanele kube okuhlukahlukeneyo, ukuhlanganisa ukudla kwemifino nesilwane, futhi okwesibili, kunezinhlobo zemifino enamaprotheni enenani elanele. Inani lemvelo lamaprotheni lithathwa ngendlela yokulungiselela. Lapho inyama ephathekayo, ikakhulukazi, inciphisa okuqukethwe kwesici esibalulekile kubantu - i-lysine.
Izithasiselo azidingi
Ukuze uqinise ngokushesha imisipha, abadlali abaningi abasemuva bavivinywa ukuba bathathe ama-protein supplements. Zakhiwa ngendlela ye-cocktails ehlukahlukene, "imigoqo", ama-powders ... Futhi, ukudla okuneziwe okwenziwe ngamaprotheni kukhiqizwa. Kodwa kufanele ubaphathe ngokucophelela. Njengomthetho, lokhu kuyizinto zokukhiqiza ezimbonini eziqukethe izithasiselo ezingezona ukudla: ama-preservatives, ama-flavour, ama-agent ahlukanisayo, ama-sweeteners. Ama-protein supplement akhiqizwa kaningi ngesisekelo samaprotheni we-milk and soy, ngezinye izikhathi amaqanda. Ukusetshenziswa kwezithako ezinjalo esikhundleni semikhiqizo yemvelo kunciphisa ukukhethwa kwemithombo yamaprotheni. Futhi, ngaphandle kwalokho, kungani kukhona i-powder esekelwe ubisi noma amaqanda ngokungezwa kwe-chemistry, lapho le mikhiqizo itholakala ngomusa? Inani lezinto eziphilayo zeprotheni alincike kuphela ekutheni livelaphi, kodwa nakwezinga lomthombo uqobo. Ngokunye, ngokwesibonelo, ekudleni kwamafayili ahlangene, ukwehlisa inani lezinto eziphilayo zamaprotheni alo.
Hlukana futhi uhlanganise
Ukuze uqinisekise ukuthi amaprotheni ahle kahle, kubalulekile ukugcina imithetho eminingana eminye. Okokuqala, ungadli ingxenye yosuku lonke ngesikhathi esisodwa, uhlezi esisodwa, futhi usakaze phakathi kokudla okumbalwa. Ipheshana lezinsipho alinakukwazi ukugaya ama-gramu angu-30 amaprotheni ngesikhathi ngasinye. Ama-enzyme akakwazi ukubhekana nabaningi. Okwesibili, bahlanganise nemifino kanye nama-carbohydrate enzima. Kuvunywa: yilokho ama-proteine ayengcono kakhulu okugaywe. Njengoba ihlukaniswa ngokwehlukana, iyasheshisa inqubo yokubhujiswa kwamaprotheni omzimba, futhi ngokuhambisana nama-carbohydrate, ngokuphambene nalokho, le nqubo ivimbela. Futhi ekugcineni, uma ukwandisa amaprotheni ekudleni, udinga ukwandisa nokusebenzisa amanzi futhi. Uma kungenjalo, ukuphelelwa amandla kwamanzi kungase kwenzeke, ngoba ama-molecule e-nitrogen ngeke asuswe emzimbeni futhi azoqala ukuwaheha amanzi avela ezicukheni.