Iiprotheyini yinto yokwakha yomzimba wethu wonke. Kubalulekile ekuphunyezweni kwanoma iyiphi nayiphi na inkqubo ye-biochemical, kuquka ukuhlanganiswa kweeseli zegazi. Akusiyo imfihlo kunoma ubani ukuba iprotheni iyisiseko semisipha yethu. Iprotheni ngokwayo iqulethe i-chain of amino acids, kwaye xa ukutya kweprotheyini kungena emzimbeni, ezi zikhonkwane ziyahlukana kwaye zihlala zikhona i-amino acid eziza kuchitha umzimba ekwakheni izakhiwo zeprotheni zayo.
Ukulahlekelwa kwesisindo
Zonke iimveliso zeprotheyini eziyaziwayo inyama kunye nobisi . Nangona kunjalo, abaninzi banokuqwalasela le mveliso enzima kakhulu kunye nokutya ukutya kwabo. Njengoko, emva kokutya, kufuneka uhlabe utshani, utywine imifuno kwaye udle iziqhamo. Zonke aziyi kuba nto, nangona kunjalo, emva kokutya okunjalo, ubunzima besinye isizathu sibuya ngokukhawuleza. Kwaye "utshaba" lwethu ekulahlekelweni ubunzima ngumzimba wabo. Ukususela ngexesha lokutya kokuqukethwe kwamaprotheni sinokunciphisa okanye sinqabe ngokupheleleyo iprotheni, kunye neenkqubo zokwakha zenzeke ngekhefu, umzimba wethu kufuneka ukhiphe iprotheni ukusuka kwiimisipha zawo, ngaloo ndlela uzibandakanye "ukuzidla". Ngenxa yoko, silahlekelwa isisindo ngenxa yokulahleka kwemisipha kwaye ngokukhawuleza ukuba ukutya kuphelile kwaye siqala "ukutya ngokuqhelekileyo" umzimba ubuyisela iphrotheni kwisakhiwo semisipha.
Ukutya kwamaprotheni kubaluleke kakhulu ekulahlekeni kwesisindo, kuba sinokulahlekelwa isisindo, sihlula i-fatty or muscle mass. Ukondliwa kweprotheyini kuya kuqinisekisa ukhuseleko lwemizimba yethu.
Midlalo
Mhlawumbi, akukho mdlalo onjalo apho ubunzima bomzimba obungamkelekanga. Ngethuba loqeqesho oluqinileyo, umzimba udla umthamo omkhulu wamandla, udla ukukhupha yonke indawo. Ukuba akukho zikhokelo (kubandakanywa ubunzima bomzimba), kwaye amandla ayadingeka nokuba uqhubeke noqeqesho, okanye ukubuyisela, umzimba uyaqala "ukutya" izihlunu, ngenxa yokukhupha iiprotheni ezivela kubo. Kuye kwenzeka ukuba lonke uqeqesho lwakho lusehla kumanzi kwaye awuyiyo into ongayifaki kwiimisipha, akuyi kuba ne "cube" enye emzimbeni wakho, uqeqeshelwa ukulimaza imisipha yakho.
Kwabadlali, kudla ukutya kwiprotheyini kwindleko eyongeziweyo ukulungiselela yonke inkqubo yoqeqesho ngamandla, ukwenza njenge-anabolic emva kokuqeqeshwa, kwaye ekugqibeleni, ukufaka isandla kwisakhiwo semisipha emitsha, ukuze singaqeqeshwanga kwi-minus, okanye nje kuphela. Kule njongo, ukutya ngokuthe ngqo kokutya kwamaprotheni emva koqeqesho njengoko i-cocktail ye-protein ivumelekile.
Iprotheni echanekileyo
Akwanele ukuba adle inyama okanye ubisi, kubalulekile ukuqonda ukuba yeyiphi iprotheni yokutya inomdla kakhulu kumzimba wethu. Apha, iiprotheni zezilwanyana ziphumelele kuwo onke amanqaku kwiprotheni yemifuno. Ukuxhaswa kweprotheyini yezilwanyana kunye nomxholo weoli ophantsi:
- intsasa yenkukhu;
- yenkomo;
- ubisi ukuya kwi-2.5%;
- i-fat cottage cheese ephantsi;
- iitshizi ukuya kwi-25% yomxholo weoli;
- maqanda;
- turkey;
- intlanzi yolwandle.
Phakathi kweprotheni yemifuno izikhundla eziphambili zihlala zihlala:
- imbotyi;
- zesoya;
- ipeysi;
- buckwheat;
- oatmeal.
Indlela yokulungiselela
Ukunyanga kwamayeza kukhuthaza inkqubo elula yeprotein yokugonywa ngumzimba, kodwa ngexesha elifanayo, ngexesha lokucubungula, isabelo seengonyama seprotheyini silahlekile. Khetha indlela efanelekileyo kakhulu yokulungiselela:
- bhaka ehovini;
- grill kwi grill;
- ukupheka;
- kucima.
Ii-carbohydrates nazo zenza igalelo kwi-protein, kodwa apha kuyimfuneko ukwenza isilungiso kunye
Bhala uluhlu lwemveliso yeprotheni naluphi na olungileyo, luyimveliso eqhelekileyo ebomini bethu, umxholo wayo ekudleni kufuneka ube ngama-40%. Nangona kunjalo, ukwenza lula umsebenzi kunye nokuququzelela ukhetho, sincoma ukuba uzifundele ngeetafile zokutya kwamaprotheni.
Musa ukuyeka iphrotheni, kungcono ukuba ungabandakanyi kwii-chips zakho zokutya, ukutya okumnandi nokukhawuleza. Oku kwandisa ubungakanani ngaphezu kwanoma yikuphi ukutya kwiprotheni.