Futhi noma yikuphi ukudla, okungekho ukudla okuhlukahlukene, kuholela ekuntulekeni kwamaprotheni. Phakathi naleso sikhathi, amathambo, isikhumba, imisipha, amaseli adalwa kusukela amaprotheni. Ngaphezu kwalokho, nakuba umzimba wethu uyisitshalo sangempela sezinto eziphilayo, awukwazi ukwakha ama-carbohydrate noma ama-fat cells. Ngenxa yalokho, amaprotheni afika nokudla akwanele, futhi umzimba udinga njalo, ngoba izidumbu ze-epidermis nezangaphakathi kufanele zivuselelwe njalo. Khona-ke umzimba uqala ukukhipha amaprotheni ngaphakathi, ukubola ekuqaleni lokho okungasetshenziswa kakhulu - imisipha. Kula mafutha angaphansi futhi angaphakathi angakaphenduliwe. Phela, "angashisa" kuphela emicimbini yemisipha eyathunyelwa endaweni yokwakhiwa. Ngaphezu kwalokho, ukuxuba umzimba akusikho izicubu ze-adipose, kodwa kumisipha efanayo. Uma ziba ezincani, izinga lezinqubo ze-metabolic liyancipha. Ngakho-ke, uma udla kancane noma ungadli, umzimba uzonciphisa ukusetshenziswa kwamandla kanti, uma kunemisipha, ngeke ungene ezitolo zakho zamafutha. Yiqiniso, lokhu kuyincazelo enengqondo, kepha isimiso siyilokhu nje. Uma ufuna ukunciphisa isisindo, qaphela imisipha yakho! Khumbula: badinga ukunyakaza namaprotheni. Sizokutshela ukuthi yini eholela ekuswelekeni kwamaprotheni.
Ukubala komuntu ngamunye
Ngakho-ke, kunoma yikuphi ukudla, kufaka phakathi lapho ulahlekelwa isisindo, kufanele kube khona amaprotheni anele. Ngokusho kwezincomo ze-Institute of Nutrition ye-RAMS, amadoda nabesifazane abaneminyaka engaphezu kwengu-18 kufanele badle u-0.75 kuya ku-1.6 g weprotheyini ngayinye ngesisindo somzimba ngosuku. I-1.6 g yabegijimi nalabo abanomthwalo omkhulu ngokomzimba, kanti umuntu omncane u-1 g kuphela. I-dose encane (0.75 g) ngokuvamile ayanele. Iqiniso liwukuthi umuntu ogcwele uhola impilo yokuphila, futhi ngaphandle kokunyakaza, imisipha i-atrophy kancane kancane. Uhlala kakhulu? Ukuze ulahlekelwe isisindo, kufanele ukwandise umfutho we-muscle kancane. Lokhu akusho ukuthi kufanele ugijime njengomakhi womzimba! Ngemuva kokungasebenzi, ukuhamba ngokwanele okuvamile, amanzi aerobics noma uhlobo oluthile lokuzivocavoca kanye nenani elingenhla lamaprotheni ekudleni - kanti imisipha izokuqala kancane kancane. Ngezindleko zabo, ukuguqula umzimba kuzokusheshiswa, futhi umzimba uzoba mnandi futhi unwebe. Ngaphezu kwalokho, imisipha eqinile inciphisa ukubukeka kwe-cellulite.
Izingozi namanani
Ukuntuleka kwamaprotheni akugcini nje nge-muscle atrophy, kodwa futhi nokuphazamiseka kokugaya, ukucindezeleka, ukwehlisa amandla okuzivikela. Ngokusho kwe-Institute of Nutrition ye-RAMS, uma umuntu edla kuphela u-0.6 g weprotheni ngayinye ngesisindo somzimba ngosuku, ingozi yezifo ingama-50%, futhi uma kulinganiselwa ku-0.45-0.55 g, 84-98%. Ungadli amaprotheni kuphela. Ukweqile kwabo kungalimaza kakhulu impilo, ngoba amaprotheni ayidla ukudla okunzima. Ukuhoxisa imikhiqizo yamaprotheni emzimbeni, kufanele usebenze izinso. Uma isikhathi eside bephoqelelwe ukuba basebenze umkhawulo, ukwehluleka kwezinso kungase kuthuthuke. Ngaphezu kwalokho, amaprotheni akhona ekudleni okungenasici. Labo abadla inyama eningi, "bahlelwe" kanye namafutha. Futhi lapha futhi ezinkingeni ngesisu nangenhliziyo eseduze. Ukubala isilinganiso somuntu siqu samaprotheni silula: uma unesisindo esingama-70 kg - udle amagremu angu-70 ngosuku, ama-80 kg - 80 amagremu amaprotheni. Ngaphezu kwalokho, ukudla okungamaprotheni kufanele kube khona okunye okungeziwe nge-carbohydrates, ngaphandle kwalokho amaprotheni ngeke avule. Futhi khumbula ukuthi ucezu lwenyama aluyona amaprotheni ahlanzekile, lokhu kuvela ku-18 kuya ku-23%.
Izinyathelo zokuphumelela
Ukudla kwamaprotheni esiswini kanye namathumbu kuyahlukaniswa "amatafula" ahlukile - ama-amino acids angu-20. Ezinye zazo ziyashintshashintsha: izinto eziphilayo zingabuye "zibuthe" kwabanye. Kodwa kunezinto eziyisishiyagalolunye ezidingekayo - kufanele zitholakale ngaphandle. Kumuntu omdala, i-histidine, i-isoleucine, i-leucine, i-lysine, i-methionine, i-phenylalanine, i-threonine, i-tryptophan ne-valine. Ukuze umzimba nemisipha enempilo, kubalulekile hhayi kuphela inani, kodwa futhi ibhalansi yama-amino acids. Ngakho-ke, indoda yanamuhla ihlupheka kakhulu ngenxa yokuntuleka kwama-amino acids amathathu: i-tryptophan, i-lysine ne-methionine-ikakhulukazi i-last. Ngakho-ke, izondlo zihlola ukulinganisa kwemikhiqizo besebenzisa i-methionine / tryptophan ratio. Ephakeme isilinganiso, ukulinganisela komkhiqizo. Ngalesi simo, amaprotheni ungumholi phakathi kwemikhiqizo yamaprotheni, elandelwa yi-cottage shizi, inyama, amaqanda kanye noshizi.
Ukudla kukhonjisiwe!
Ngokombono wezakhi zombili zaseRussia nezangaphandle, okungenani isigamu seprotheyini esiphelele ekudleni kufanele sibe yiprotheni yezilwane. Kungakhathaliseki ukuthi yini abalandeli bezitshalo zemvelo, lo muntu ufanelekile kakhulu ukukhipha omnivorousness. Iprotheyini yezilwane ithathwa ngumzimba cishe ngaphandle kwemfucuza - ngo-93-96%. Kodwa iphrotheni yemvelaphi yemifino, isibonelo kusuka okusanhlamvu, isetshenziswe kakhulu kakhulu - kuphela ngo-62-80%, kusukela kumakhowe kukhishwa ngisho nangaphansi - 20-40%. Futhi ngama-amino acids abalulekile lapha kunzima. Ngaphezu kwalokho, okubonakala sengathi icebile amaprotheni, imikhiqizo ye-legume iqukethe ngesikhathi esifanayo nezinto - i-inhibitors yama-proteinase. Uma esiswini esiswini, zivimbela umsebenzi walezo enzyme (amaprotheniase), okuphethwe ukugaya nokufaniswa kwamaprotheni. Ngakho-ke, ama-peas namabhontshisi awagcini kahle kakhulu, kanti abanye baze babangele ukuqhuma. Kodwa ezitshalweni, izithelo nemifino kunezinhlobo ze-carbohydrate eziyinkimbinkimbi kakhulu, ezidinga futhi amaprotheni ukugaya! Ngakho-ke kuvela ukuthi ukudla okunemisipha kumnandi kuyinhlanganisela yamaprotheni wezilwane nezitshalo. Ngendlela, zonke izinto zokudla ezizwe ziye zaqonda lokhu kudala, kwanele ukukhumbula noma yikuphi isidlo sendabuko: i-pie yaseRussia enomzimba, i-sushi yaseJapane noma ingulube yaseJalimane ne-peas.
Kodwa kuthiwani ngamakhalori?
Ngakho-ke, isimiso esiyinhloko sokudla kwemisipha kudla okuhlukahlukene. Amafutha kuphela anqunywe (bese kufanele ushiye okungenani ama-20-40 amagremu ngosuku) namaswidi ngesimo soshukela, amaswidi. Yebo, izingxenye akufanele zibe mkhulu kakhulu. Izakhamuzi zincoma ukuthi kunganciphisi okuqukethwe kwe-caloric yokudliwa ngokweqile, futhi ukusika konke ngo 200-300 kcal ngosuku. Lokhu kuzokhipha ukulahlekelwa okuqinile okufika ku-0.5 kg wamafutha ngesonto ngenkathi kugcinwa ubuhlungu besisindo. Yebo, kubonakala kungekho okuningi, kepha ngamasentimitha ukulahlekelwa kwesisindo okunjalo kuzobonakala kakhulu ngokuqinile, kunezilinganiso! Ungalahlekelwa u-2 kg kuphela ngezindleko zamafutha, kodwa ngesikhathi esifanayo isihlalo sinciphisa ngo-3-4 cm. Abantu abaningi bacela ukuthi bangabhekana kanjani nokuqukethwe kwekhalori ngalezo zinsuku uma usebenza kahle. Kulolu suku, isilinganiso sakho esivamile singakhuphuka ngo-100-200 kcal ngenxa yamaprotheni kanye ne-carbohydrate eyinkimbinkimbi. Okufanelekile, imikhiqizo yokudla kufanelekile lokhu: okusanhlamvu, i-muesli, isinkwa sokusanhlamvu, - isongezwa ubisi noma i-yoghurt.
Nini futhi kanjani?
Mhlawumbe into yokugcina ehlala ingacacile ukuthi yikuphi ukudla kahle amaprotheni? Indlela enengqondo kakhulu yokusakaza ngayo yonke ukudla idinga ukufana. Ngesikhathi esisodwa, umzimba ukwazi ukugaya okungaphezu kuka-30 amagremu amaprotheni. Uma udla ngokushesha inyama enkulu, malasini, amaprotheni amaningi azoya e-rectum. Ukuze uthole isidlo sakusihlwa, qiniseka ukuthi ukhonza ukudla okunamaprotheni okuphansi (inkukhu ngaphandle kwesikhumba, inhlanzi, i-veal) nemifino: lokhu kuzosiza ukugwema ukulamba isikhathi eside, njengoba amaprotheni ahlungwa amahora angu-4-6. Noma kunjalo, le ndawo efanayo yamaprotheni yenza inyama nenhlanzi kudle ukudla okungathandeki kokudla ngaphambi kokuqeqeshwa. Zahlulela wena: isisu okungenani amahora angu-4 uzoba matasa ukucubungula ukudla - ngaphambi kokuqeqesha? Kodwa ngemva kokufunda ukudla okunjalo kufanelekile. Kodwa uma imisipha ibuthakathaka kakhulu, zama ukusebenzisa amaprotheni kalula ngamaminithi angu-30-60 ngaphambi kwamakilasi. Ukwenza lokhu, i-yogurt ne-banana nge-blend-re, noma uphuze amaprotheni agubha (angasetshenziswa futhi uma ulambile kakhulu ngemuva kokuqeqeshwa). Kodwa ukufaka isidlo se-cocktail esijwayelekile noma isidlo sakusihlwa akudingekile: masinyane kuyoba nomuzwa wendlala, okwenzela ukudla enye into.