Kwabesifazane abaningi, igama elithi "amaprotheni" lihlotshaniswa ngokushesha nezithako zokudla nezemidlalo. Ngakho-ke, kuyisidingo esibaluleke kakhulu somzimba womuntu ngesikhathi sokuzikhandla ngokweqile ngokomzimba. Kodwa uma kulula ukubuka lokhu okungeziwe, khona-ke ungabona ukuthi lokhu kuyiprotheni evamile. Okufana nokuthi sidla nsuku zonke ukudla. Ivele isakhiwe ngo-powder. Kuvela ukuthi ungakwazi ukulahlekelwa isisindo ngeprotheyini.
"Amaprotheni" igama lesiNgisi, ngokuhumusha - "okubaluleke kakhulu." Ngakho, amaprotheni yiyona ingxenye enkulu yomzimba womuntu. Ngandlela-thile, ngisho nezinsimbi ze-DNA zenziwe ngamaprotheni. Ngakho-ke, kubaluleke kakhulu emzimbeni. Ama-proteine ahlukaniswe ezinye izingxenye ezibalulekile, njenge-amino acids (kunezingu-21 kuphela). Bakha ifomu lesiprotheni emzimbeni.
Abantu abaningi bayazi ukuthi amaprotheni asetshenziselwa ukuzuza isisindo. Kodwa ingasetshenziswa futhi ukunciphisa ama-kilogram amaningi. Abesifazane bayangabaza ngale phrotheni futhi bayibheka njengemikhemikhali evamile eyoletha umonakalo omkhulu kunokuhle. Kodwa lokhu kuyiqiniso, futhi lesi sihloko sizosiza ukuqinisekisa lokhu.
Yehlisa isisindo ngeprotheyini
Ukudla kwanamuhla kuhlinzeka ukunciphisa inani lamafutha kanye nama-carbohydrate ekudleni kwawo, kanye namanye amaprotheni. Kodwa amaprotheni abaluleke kakhulu emzimbeni. Ngakho-ke, izidlo ezingenamaprotheni, eziholele abesifazane ezifweni ezinobungozi kanye nezidakamizwa, ziyingozi kakhulu. Kufanele uqaphele futhi ukhethe ukudla okulinganiselayo, uma ungafuni ukukhokha ngempilo yakho. Ngaphandle kwamaprotheni, izipikili, amazinyo, izinwele ziphuma, isimo sesikhumba sibi kakhulu.
Ama-proteine asiza ukudiliza ama-molecule anemithwalo emzimbeni womuntu futhi awenze. Ama-protein aphuza inqubo yokuguga futhi asize i-collagen, i-elastin (ongazi, yenza isikhumba sibe nesisindo esikhulu nakakhulu), i-keratin (ebaluleke kakhulu izinwele).
Sithinteka kancane ezintweni ezibaluleke kakhulu. Namuhla sinesihloko sokulahlekelwa kwesisindo. Uhlelo oluhle lokulahlekelwa isisindo ngumsoco okufanele. Phakathi nemidlalo, umzimba wethu ulahlekelwa amasheya amakhulu amaprotheni, bese kukhona isidingo esikhulu samaprotheni. Futhi ngaphandle kwamaprotheni, amafutha atshiswa kancane kancane. Ngakho-ke kungacatshangwa ukuthi iphrotheni iyisisusa senqubo yokushisa fat. Ngaphandle kwalo ngeke kulahlekelwe isisindo. Lesi sithako sinqunywa isikhathi eside kunama-carbohydrates namaqanda, kodwa sinciphisa inqubo yokugaya. Futhi umuntu azizwa elambile isikhathi eside.
Izinzuzo Zamaprotheni :
- Ikhuthaza isimiso somzimba sokuzivikela.
- It ngcono umzimba umzimba.
- Iyanciphisa isisindo somzimba.
- Ukwandisa isisindo somzimba.
- Isikhathi eside sinciphisa ukudla.
Phakathi kwezinye izinto, amaprotheni alwela ngamandla ukucindezeleka. Ilawula i-cortisol egazini futhi isiza ukujwayelekile amazinga we-serotonin. Ngakho-ke, uyohlale uhlezi kahle kungakhathaliseki isimo.
Ezihlukahlukene zamaprotheni
Namuhla ukhetho lwezokudla kwezemidlalo lukhulu kakhulu. Futhi kunzima ukwenza ukhetho olufanele, ikakhulukazi uma uqala kulokhu. Kodwa sizosiza ukukhetha ukwesekwa okulungile kokulahlekelwa isisindo. Yini ezoba ngcono?
- Amaprotheni ayedwa ayibhekwa njengomkhiqizo owuthandwa kakhulu. Ekubunjweni kwayo kunamaprotheni amakhulu, cishe angu-90%. Intengo yomkhiqizo iyamukeleka, ngakho kuthathwa kaningi.
- Amaprotheni we-Whey. Ihlanganiswa kusukela ebusini bemvelo. Umkhiqizo uqukethe i-lactose, amaprotheni, amaminerali. Lena amaprotheni aphansi kakhulu angabizi kakhulu esigabeni samanani. Iphesenti lamaphrotheni kulo lihluka kusuka kuma-50 kuya ku-80%.
- I-Whey Protein Hydrolyzate. Ibiza kakhulu kunawo wonke izinhlobo zamaprotheni. Kodwa iqukethe amaphesenti aphakeme kakhulu amaprotheni - ama-95%. Kulokhu kungaphethelelwa ukuthi cishe akukho mafutha e-ilactose kule nkengezo. Akusijabulisi ngempela ukunambitha, okuncane okubabayo.
Luthisa isisindo ngeprotheyini: kanjani ukuyisebenzisa?
Konke kuxhomeke endleleni yokuphila yowesifazane, iminyaka yakhe kanye nempilo yakhe. Ngakho-ke, ngaphambi kokuyithatha, kufanele uxhumane nodokotela wakho. Ngokujwayelekile thatha i-1 g ngalinye nge-1 kg yesisindo. Labo abahlanganyela ngokweqile emidlalweni, bathathe ama-2.5 g. Ukulahlekelwa isisindo, kungcono ukwenza i-protein cocktail. Iqukethe 15 g amaprotheni. Thatha kufanele kube ihora ngaphambi kokudla noma ngemuva kokuzivocavoca.
Iresiphi yesitolo se-protein esincane
Ku-blender, engeza inkomishi yobisi oluhle, bese u-yogurt nesitsha se-cottage shizi. Emalangeni, kukhona into efana ne-casein. Iphuza inqubo yokugaya futhi ivimbela ukubhujiswa kwamangqamuzana omzimba. Futhi i-yogurt ingaziqhayisa amabhaktheriya angenamsebenzi athuthukisa impilo yabesifazane. Esikhathini, faka amaprotheni (amapuniko amabili), esikhundleni se-powder, ungafaka ushizi we-ricotta. Konke kuxubene kahle ku-blender kuya emzimbeni omkhulu.
Ukunikeza ukunambitheka kwangempela ku-cocktail, udinga ukwengeza isipuni esingu-1 se-fat-fat cream. Ukunambitha, ungafaka izithelo ezintsha (isibonelo, i-grapefruit, i-orange noma i-kiwi, ngaphandle kwebhanana). Ekupheleni kokupheka kunconywa ukuthi wengeze izinkezo ezimbili zamafutha omnqumo noma i-linseed. Thatha i-cocktail ngokushesha emva kokulungiselela. Uma kuvele okuningi, khona-ke kungathululelwa esitsheni sokuvala esiseduze futhi sigcinwe esiqandisini.
Manje ungathenga amaprotheni okwenziwe ngomumo oshayisana ngokuthanda okuhlukile. Uma wenza imidlalo, kuyimfuneko nje. Ngakho-ke usheshe ulahlekelwe isisindo bese usho amafutha akho. Finyelela umgomo wakho!