Iiprotheyini okanye iprotheni yindawo ebalulekileyo yomzimba wethu wonke. Akukho prothini inokusebenza ngaphandle kweseli enye. Ukuqwalasela into yokuba siyiprotheni yendalo - isisithakazelo kuya kuba nayiphi na ingxabano malunga nokwahlukana kwindlovu yamadoda kunye nabasetyhini. Ngaphezu koko, inani leempatho zezinto ezinokwenziwa kwezinto eziphilayo ezivela emzimbeni wesibhozo ngalunye lwesibini zikhulu ngamanqanaba aphezulu kunezo madoda. Kwaye nayiphina inkqubo, njengoko sithethi, ufuna iprotheni.
Asiyi kuthetha namhlanje malunga neprotheni yokufumana iifom zokwakha umzimba, siza kuthetha malunga nokusela iiprotheni kunye noqeqesho olulinganisiweyo, ukulungelelanisa ukutya, kunye nokutya ngexesha lokutya.
Ukusetyenziswa kweprotheni ngexesha lokutya
Iidlo ze-calori ezisezantsi zisebenza ngokulahlekelwa ubunzima, kodwa zikhokelela kwimiphumo eminye eminye. Emva kwoluhlu olufutshane lwezinto eziphathekayo zeprotheni ngexesha lokutya okuphantsi kweekhalori, umbuzo wokuba unako ukusela isiprotheyini kumantombazana uya kulahla ngokwawo.
- Ngexesha lokutya kweekhalori eziphantsi, i-protein ye-lack of nature inokuvela, kwaye le nto ibangela ukuba kuqhutywe iinkqubo ezibalulekileyo: i-immune function (iintsholongwane nazo iprotheni), i-enzymatic, i-hormonal, ukongeza, ngokungabikho kwiprotheyini, isikhumba sishiya i-collagen, siba lukhuni, sisomile kunye ne-wrinkled.
- Ii-enzyme nazo iiprotheni, oko kuthetha ukuba ngaphandle kweprotheni, ukutya okuqhelekileyo kokutya, kuquka i-fat, akunakwenzeka. Uyakushisa njani?
- Umzimba unokuzivumelanisa nantoni na. Xa iprotheni encinci ivela ekudleni, iqala ukuyithatha kwimisebenzi yayo ebalulekileyo (ukuhlanganiswa kwe-hemoglobin, umzekelo) kwiindawo ezingabalulekanga - iiprotheni ze-contractual muscle.
- Iiprotheni zandisa ukunyuselwa kwe-carbohydrates, ngokunciphisa i-index glycemic of food, nokudala inqanaba elihlala ixesha elide lokushukela egazini, elikhupha ukuphazamiseka kwendlala.
- Iiprotheni azilungele ukufaka iifom yefomathi.
- Ama-proteins agciniwe ama-40% ngaphezu kwamafutha kunye ne-carbohydrates, kwaye ukuhlukanisa umzimba kuchitha amandla angaphezulu.
Emva kwoluhlu olunjalo, kuya kucaca ukuba uchaze indlela yokusela amaprotheni ukwenzela ukuba unciphise umzimba.
Iiprotheyini zokudla
Iiprotheyini-ezemidlalo zondlo, eziqukethe iprotheni kwifomu yayo ecocekileyo. Kodwa iprotheni yiprotheyini eyahlukileyo, kwaye iiprotheni nazo zinganciphisa kwaye zikhawuleze. Iiprotheni ezincinci zithathwa kwaye zondliwa ixesha elide, ezikhawulezileyo zitsalwa kwaye zigcinwe kwithuba lokuqeqesha ukuxhatshazwa kwemisipha. Iprotheni encinane i-casin, i-whey protein ngokukhawuleza. Uphando oluphindaphindiweyo lubonise ukuba iprotheni ephuculwayo ihamba ngokugqithiseleyo ukushisa kwamafutha kunokukhawuleza
Ixesha lokufumana
Ngaphambi kokuthetha malunga nexesha lokusela amaprotheni, makhe sixoxe ngemigaqo eyimfuneko yokwamkelwa.
- Umxholo wekhalori weprotheni uthathelwa ingqalelo kwi-calorie yenkcazo ye-calation yansuku zonke.
- Enye yeproteinyini i-30 gram, i-1 scoop.
- Umlinganiselo ofanelekileyo weprotheni nge-1 kg yesisindo somzimba - 2 g / kg. Ukwamkelwa kwezinto ezingakumbi akuphuculisi ukukhula kwemisipha okanye inkqubo yokulahlekelwa ubunzima, iprotheni eyongeziweyo iyahlukana njengomthombo wamandla. Iimveliso zokuphazamiseka, ezakhiwe ngenxa yoko, ziya kunika umthwalo onzima kwisibindi kunye neentso.
- Iiprotheni zongezelelo zingathathwa rhoqo imihla ukususela kuma-1 ukuya kuma-5 amaxesha.
Ixesha elibaluleke kakhulu kwi-protein intake emva kokuqeqesha (emva kweyure eli-1), nangaphambi kokulala. Ukongeza, iprotheni ingathathwa phambi kweeklasi (mhlawumbi i-whey protein, elula ngokulula), kunye nokutya, okanye xa ungenalo ithuba lokutya ngokugcwele.
Ziyingozi
Iprotheni - le protein, umbuzo wokuba kungonakalisa ukusela amaprotheni ukuphendula umbuzo - kuyingozi ukutya iprotheni. Kodwa, njengoko kwaziwa, kuninzi kwingozi, kunye neprotheyini ngamanani amaninzi atyhola iinjongo ezinamandla.
Musa ukukholelwa abathengisi abathi baninzi udla iprotheni, ngokukhawuleza ulahlekelwa isisindo okanye ufumane ubuninzi bomzimba. Kukho isiqhelo - 2 g nganye nge kilogram, kwaye ziingaphi izifundo malunga nesi sihloko azange zenziwe, ukuphumelela kwenzalo eyandisiweyo akuzange kuboniswe.
Kuya kunceda iinjongo zakho ukuba zisuse ngokukhuselekileyo iimveliso zeprothini ezilahlayo kunye nokutya okuphezulu kwamanzi - kunye nokutya kwiprotheni kunye nemidlalo yokutya , imfuneko yansuku zonke yamanzi okungenani ii-2 ilitha.