Kukho iintlobo ezahlukeneyo zeeprotheyini, ngasinye sineenzuzo kunye neengxaki zayo. Kunzima ukuba umqali ukuba akhumbule yonke into umqeqeshi athetha ngayo ngale nto, ngoko ke sikunika inkcazelo yesikhalazo. Apha siza kuqwalasela ukuba zeziphi iiprotheyini, kwaye yintoni injongo yokusetyenziswa kwazo.
Iintlobo zeProtheni
Kuza kube yimhla, zonke iiprotheyini zeprotheyini ezikhoyo zihlukaniswe zibe ngamacandelwana amathathu: ngokukhawuleza, okuphucuthayo kunye nokuxutywa. Siyicinga ngempawu nganye yeli qela.
Ngoko, iintlobo zeeprotheni kunye nenjongo yazo:
- Iprotheni esheshayo yiprotheyini esithatha ngokukhawuleza emzimbeni, emva kwemizuzu eyi-15-20, ukubonelela ngokufanelekileyo kwe-amino acid. Olu hlobo luquka iprotheni ye-whey, kunye nenyama kunye neentlanzi. Le yona khetho engcono kwi-set of muscle mass, ngokukodwa abo bantu abanomzimba onomzimba onobuhle. Faka isicelo seprotheyini kusasa kwaye emva koko uqeqesho, xa kufuneka ukuba amino acid ibe namandla. Kulabo bathabatha ubunzima bunzima, kufuneka udibanise amaqhinga phakathi kokutya kunye ne-1.5 iiyure ngaphambi koqeqesho. Ngomhla, ufumana ama-3-5 ama-30 g ngalinye ixesha. Xa ulahlekelwa isisindo, kungcono ukhethe iprotheni enzima.
- Iprotheni edibeneyo ngumxube weentlobo ezahlukeneyo zeprotheni, ezinika i-protein concentration kunye nangoko emva kokulawula, kunye neeyure ezimbalwa ezizayo (6-8). Olu khetho lukuvumela ukuba uququzelele ukutya okunomsoco kwexesha elide. Ngokwakheko-iprotheni ye-whey, i-casein kunye neqanda, iprotheni epheleleyo kakhulu-kwaye oku kuqinisekisa ukusebenza kakuhle kwemveliso enjalo. Olu kongezo lufanelekile kwabo bafumana ubunzima besisu kunye nalabo abalahlekelwa isisindo. Abantu abaxhomekeke ekuthotheni amafutha bangasebenzisa ngokuphepha lolu hlobo lweprotheni. Kuthatyathwa phambi koqeqesho nangaphambi kokulala.
- Iprotheni encinci yiprothini echithwe kwizinga eliphantsi. Eli qela liquka iphrotheni ye-soy ne-casein. Le yindlela enhle kakhulu kulabo basebenzayo ekunciphiseni umzimba kunye nokunceda. Kuqhelekileyo kuthathwe ngaphambi kokulala, kwaye endaweni yesidlo esiphuthelwayo.
Ukwazi ukuba uluphi uhlobo lweeprotheni, kuya kuba lula kuwe ukukhetha ukhetho kwaye ukhethe ukhetho olufanelekileyo.
Luhlobo luni lweprotheni lungcono?
Abadlali abaninzi badibanisa ukungenisa iintlobo ezahlukeneyo zeprotheni - umzekelo, phambi koqeqesho nangaphambi kokulala ixesha lokulala iprotheni, kwaye emva kwemithwalo yemidlalo - ngokukhawuleza ukubuyisela. Umqeqeshi wakho uya kukunceda ukhethe icebo eliza kulungela kuwe.