Iiprotheni (iiprotheni), kunye ne-carbohydrate kunye namafutha, ziyinxalenye ebalulekileyo yexabiso lamandla lokutya. Ukusebenzisa kwabo okukuvumela ukuba ugcine kwaye ukwandise ubunzima be-muscle, ngoko kubalwa kwabo kubaluleke kakhulu kubadlali. Imida yeprotheyini yansuku zonke yelinye iprotheni yomntu ibonakaliswa kakhulu, ngoko ke lo mfanekiso ubonakalisiwe kuwe.
Indlela yokubala isantya somhla weprotheni?
Ngokuxhomekeka kwimizimba yomzimba, ukunyameka komzimba kunye nezinye izinto ezininzi, imfuneko yeprotheni ingaba ngaphezulu okanye ngaphantsi kweqhelekileyo. Kukho iindlela ezininzi ezahlukileyo zokubala okulungileyo kuwe.
Indlela elula yokukwazi isantya sakho seprotheni ngosuku kukunyusa ubungakanani bakho ngesilinganiso esithile. Kukholelwa ukuba umntu onomdla wokuhlala efuna i-1 g yeprotheni ngosuku ngalunye iikhilogram, abo banemisebenzi yokukhanya emzimbeni - 1.5 amagremu kunye nabadlali - zonke iigramu ezi-2. Nangona kunjalo, lo mgaqo ungasetyenziswe kuphela ngabantu abanomzimba oqhelekileyo - kungekhona encinci okanye kakhulu.
Isiqhelo sesondlo seprotheni ngosuku
Ukuba unokungabaza ukuba ubunzima bakho buqhelekileyo, unokubala ubungakanani "ubunzima obuqhelekileyo" kumntu onomzimba wakho, kwaye kuye kuye ukukhetha intswelo yansuku zonke yeprotheni.
Masizithathele ifom yeBork elula, enceda ukuqonda ubunzima obuqhelekileyo ngokusekelwe kukukhula:
- Ukuba ukuphakama kwakho kungaphantsi kwama-165 cm: shenxisa ukusuka ekuphakameni kwe-100.
- Ukuba ukuphakama kwakho kungaphantsi ko-175 cm: shenxisa ukusuka ekuphakameni 105.
- Ukuba ukuphakama kwakho kungaphezulu kwe-175 cm: shenxisa ukusuka ekuphakameni kwe-110.
Ukuqhubela phambili kule fomyula, ukuba uyintombazana ye-170 cm, ngoko ubunzima bakho obuqhelekileyo bork ngu-170 - 105 = 65 kg. Nangona kunjalo, le fomula ibonisa izilungiso, kuxhomekeke kububanzi besithambo. Ukulinganisa lesi sibonakaliso kulula. Thatha i-tape yesentimitha eqhelekileyo uze ulinganise umjikelezo wesikhumba - kwindawo apho umlindo udlala khona.
Khumbula umphumo, kwaye ujonge uhlobo oluthile lomzimba:
- Umgca wesikhumba ngaphantsi kwama-16 cm - uyena-asthenic (obunqabileyo-boned, aqhelekanga ukuba azaliswe ngabantu abapheleleyo);
- Ukubhinqa kwesikrini 16-18 cm - ungumntu ongenanto (ubukhulu bendoda ebanzi ububanzi, obufanelekile ukulandela ukutya, kuba kukho iingxaki ezingenakulungeleliseko zesondlo);
- I-Wrist ibhinqa ngaphezu kwe-18.5 cm - ungumxhasi (umntu onothambo olubanzi, olunzima, kwaye, njengommiselo, ukutyekela ukuzaliseka).
Isalathisi seBorka sidinga ukulungiswa kumzimba womzimba: ii-normostenics zihamba kuloo nombolo, i-asthenics ithatha enye i-10%, kwaye i-hypersthenics yongeza i-10%. Ngaloo ndlela, kuxhomekeke kule nqondiso, intombazana engama-170 cm ukuphakama ingaba nezisindo ezahlukeneyo:
- ukuba unesifo se-asthenic esinezandla ezincinci, ngoko ubunzima bakhe obuqhelekileyo ngokweBork (170 - 105) - 10% = 65 - 10% = 65 - 6.5 = 58.5 kg;
- I-Normostenic ishiya umlinganiselo oqhelekileyo weBolku: 170 - 105 = 65 kg;
- i-hypersthenic (ngesithambo esinzima) sinquma ubunzima obuqhelekileyo ngolu hlobo: (170 - 105) + 10% = 65 + 10% = 65 +6.5 = 71.5 kg.
Olu nani kufuneka lwandiswe inani legrama zeprotheni, ezibekwe kwisantya somntu ngosuku. Kulabo abangadlala imidlalo kunye nokuphila ngendlela yokuphila, lo mfanekiso u-1-1.2 g weprotheni nganye ngeekhilogram yesisindo somzimba. Ngoko sifumana iprotheni yemihla ngemihla, ibalwa ngabanye.
Iprotheyini yansuku zonke kumdlali
Ngaloo ndlela, ukubaluleka kobunzima obuqhelekileyo obufunyenwe ngefomula yeBork (kunye kunye nokulungiswa kohlobo lomzimba) lwandiswe ngumlingana ofanelekileyo:
- xa uqeqesho kathathu ngeveki - 1.6 g yeprotheni nge-1 kg;
- xa uqeqesha ama-3-5 amava ngeveki - 1.8 - 2 g yeprotheni nganye ye-1 kg.
Wena. ukuba intombazana ye-normostenic ene-height ye-170 kunye nobukhulu obuqhelekileyo buka-65 kg (kungakhathaliseki ubunzima boqobo), ukubala kuya kuba ngale ndlela: 65 * 1.6 = 104 amagremu weprotheni ngosuku.