Ngokwabo, amaprotheni ayenamaprotheni agxila kakhulu anezinto eziphilayo eziphakeme kakhulu nezomsoco. Ama-protein ayimveliso yokudla kwezemidlalo. Futhi izinhlobo zabo zokuzuza isisindo zikhulu. Noma yiluphi uchwepheshe uzokutshela ukuthi ukuze uthole isisindo kungcono ukunaka ukwanda kwezinga lemisipha.
Iyini umphumela wama-protein?
Akuyona imfihlo ukuthi amaprotheni yisidlo esibaluleke kakhulu emzimbeni, owenza imisebenzi eminingi. Ngokuvamile konke okusemzimbeni womuntu kunesakhiwo esihlukene semaphrotheni. Ngokuba imisipha, ngakho-ke, ukuze uthole isisindo, amaprotheni iyisakhiwo sokwakha. Emenyu yemidlalo, amaprotheni ahlala endaweni ekhethekile. Ngemithwalo ehlukahlukene yemvelo, izakhiwo zamaphrotheni zomzimba zibhujiswa. Ngakho-ke, ngemva kokuzikhandla ngokomzimba, amaprotheni asiza ukubuyisela izakhiwo zomzimba ezilahlekile.
Ngokwabo, amaprotheni angena emzimbeni awasetshenziswanga ngokuqondile ukukhulisa imisipha. Zingena emzimbeni, zifakwe ohlelweni lokugaya, zihlukaniswe zibe amino acid, ezisetshenziselwa ukwakha amaprotheni adingekayo emzimbeni. Ama-proteins okuthola isisindo alula nje adingekile kumuntu.
Amaprotheni wokuzuza umzimba
Zonke izidingo zomzimba womuntu, ezibhekana nokuzikhandla okukhulu, emaprotheni zisenza sikwanelise amaprotheni. Ngokusho kocwaningo, okungenani amaphesenti angu-30 okudla okuphelele kufanele abe amaprotheni, futhi angaphansi kuka-2-4 amagremu amaprotheni ngekhilogremu yesisindo. Lesi isilinganiso esibi kakhulu, esingenakutholakala ngosizo lwemikhiqizo yokudla evamile. Ngaphezu kwalokho, inani elikhulu lemikhiqizo aligcini ngokugcwele emzimbeni. Amaprotheni aklanyelwe ngqo labo abahlanganyela emsebenzini ophezulu (abadlali, abagibeli, njll). Amaprotheni aklanyelwe ukuzuza isisindo, noma kunalokho, izicubu zomzimba. Lezi zithako zokudla okunomsoco kalula futhi ziyashesha ngokushesha, zifaka isandla ekusheshiseni izinqubo zokutakula. Ngaphezu kwalokho, izinhlobo eziningi zamaprotheni zingatholakala kuphela ngosizo lobuchwepheshe obukhethekile.
Yiziphi izinhlobo eziyinhloko zamaprotheni okwenyuka kwesisindo
Enye yezingxenye ezithandwayo kakhulu ze-protein supplements is whey protein. Uma kuqhathaniswa namaprotheni wesimiso semvelo nesilwane, le phrotheni inothile kakhulu ku-BCAA amino acid. Iprotheni ye-Whey inezinga eliphezulu kakhulu lokuhlanza, elihlobene namanye amaprotheni wonke, ngokushesha ngangokunokwenzeka ikwazi ukunikeza amino acid edingekayo emisipha. Lokhu kubalulekile ikakhulukazi emzimbeni emva kokusebenza komzimba, futhi ngemuva kokulala.
I-Casein yiprotheni enesakhiwo esiyinkimbinkimbi. Le phrotheni ikhiqizwa ukukhishwa ubisi ngaphansi kwethonya lama-enzyme. Emzimbeni, i-casein yenza i-curd mass, futhi iyancipha isikhathi eside, inikeza umzimba nge-amino acids isikhathi eside. Kungase kuqaphele ukuthi lolu hlobo lwamaprotheni olwenziwe ngesisindo lungcono ngaphambi kokuba ulale futhi lapho kudingeka khona ukuqinisekisa ukudla okunomzimba okwesikhashana.
Iprotheni yamanzi iyinhlanganisela ye-casin (cishe i-80%) ne-whey (cishe 20%) amaprotheni. Kuye kwenezelwa ama-carbohydrates yobisi.
Iprotheyini yeqanda ingabhekwa njengeprotheni yokubhekisela. Ngokuphathelene nalo, inani lamanye amaprotheni anqunywa. I-protein ye-egg yiyona yokugaya kakhulu.
I-protein ye-Soy iyi-protein ehlelekile kakhulu ekubunjweni kwe-amino acid. Ivumela ukufezekisa ukunciphisa, futhi kubalulekile, ezingeni legazi le-cholesterol. Lolu hlobo lwamaprotheni lungcono kubantu abangenakubekezela ukudla kokudla. Esilinganisweni seprotheni ye-soy kufanele siphathwe ngokucophelela, ngoba kukholelwa ukuthi ukudlula ngokweqile kunomthelela omubi emathunjini.
Iprotheni ye-Collagen yiprotheni enesakhiwo esihle kakhulu se-amino acid esadingeka ukuze kulungiswe futhi kwakhiwe izicubu ezihlangene, amalunga, umgogodla, isikhumba futhi ngokuvamile isetshenziselwa ukwesekwa kwamaphrotheni.
Amaprotheni angenhla angcono ekuzuzeni isisindo, ukukhanda izicubu zomzimba. Kodwa, udinga ukwazi ukuthi le mikhiqizo ifanele abantu abahlanganyela ekuzikhandla okukhulu ngokomzimba.