Ngeziphuzo eziphezulu zeeprotheyini ukuzisa inzuzo enkulu, kuyimfuneko ukuyisebenzisa, emva kolawulo oluthile. Ukungena ngokungafanelekanga kwiprotheyini kungekuphela nje kukunceda umzimba uphucule emva koqeqesho, kodwa kunokukhokelela ekudakaleni kwezempilo.
Ufanele uphuze nini iprotheni?
Abo babandakanyeka kakhulu kwimidlalo, kunceda ukwazi ukuba kulungile ukusela iprotheni:
- Ngentsasa . Ngexesha lokulala, umzimba uqala ukufumana ukungabikho kwezondlo zokwakha imisipha. Ngoko ke, ngokukhawuleza emva kokuvuswa, kucetyiswa ukusela isahlulo seprotheni esheshayo: i-hydrolyzate okanye ihlukanise.
- Ngemva kwemini . Ekudleni komdlali kufuneka kube neprotheni rhoqo . Ukuba, ngenxa yesizathu esithile, ukusilela kweprotheni kukhoyo ekudleni, ngoko kuya kuzaliswa ngokusebenzisa iiprotheyini zokugcoba.
- Ngaphambi koqeqesho . Ngokuphathelele ixesha lokusela iprotheni: ngaphambi okanye emva kokuqeqesha, kukho imibono eyahlukileyo. Nangona kunjalo, ukuba umqhubi ngamnye ufuna iimali zeeprotheyini zokwakha isistim isisindo esingenakuphikiswa. Gcwalisa izitolo zeprotheni zisebenziseka ngeeprotheyini zokugcoba. Ngomhla woqeqesho, iprotheni ye-whey iyacetyiswa ukuba iphuze iiyure ezimbini ngaphambi kweeklasi, kwaye emva kwesiqingatha seyure-inani le- amino acids (BCAA).
- Emva koqeqesho . Emva kwezemidlalo, umzimba ufuna ngokukodwa inani leeprotheni. Kwinkqubo yoqeqesho, umzimba wachitha iindawo ezininzi ze-glycogen, ushukela kunye nama-amino acids, okumele kubuyiselwe ngexesha elifutshane. Ingxenye ye-cocktail ye-protein inganelisa le mfuneko.
Ukusela njani iprotheni yokulahleka kwesisindo?
Ngexesha lokutya, umzimba ufumana inani elaneleyo lezondlo ezibalulekileyo, kuquka iiprotheni. Oku kukhokelela ekunciphiseni ubukhulu bemisipha kunye nokunyuka kokuzinzileyo. Ngoko ke, ngexesha lokulahleka kwesisindo kuncedo ukusetyenziswa phakathi kokutya okuyisiseko kwiprotheni eguguzela kwisixa se ½ somyinge ophantsi.