Ukunciphisa umthamo, kunye nokulwa nezicubu ezinamafutha ngexesha lokumisa, kuyinkqubo ende kunye nexesha elichitha ixesha elenza ukuba umntu akhiphe umkhuba osemdala wokutya, ukuchitha ixesha elide lokuqeqesha kunye nokongeza isondlo ngezinto ezifunekayo. Kule nqaku, siza kuqwalasela ukuba yeyiphi iprotheni ekhethayo ukulahleka kwesisindo.
Ziyintoni ukusetyenziswa kweprotheyini ekulahlekeni kwesisindo?
Ukuncedisa iprotheni kwisondlo kusenza sikwazi ukufezekisa imisebenzi emininzi ebalulekileyo eya kuxazululwa endleleni eya kwinjongo ephambili:
- nge-calorie ephantsi, ehlala ihamba kunye nokulahleka kwesisindo, ngokuqhelekileyo kukho ukulahleka kweprotheyini, echaphazela zonke iistim zomzimba, kwaye ukufakwa kweprotheni kuyayinqanda;
- ngesondlo esaneleyo, okokuqala, iyonakalisa ubunzima bomzimba, kwaye kufuneka igcinwe ngoncedo lwezongezo;
- Iiprotheni ziyinxalenye efunekayo kwinkqubo yokutshisa amafutha;
- ukufaniswa kweeprotheni kudinga iindleko zamandla ezesithathu ezivela emzimbeni, oko ngokwayo kunceda ukunciphisa umzimba.
Ukongezelela, ukusetyenziswa komlinganiselo omkhulu weeprotheyini kunciphisa isalathisi esipheleleyo sokutya, kukuvimbela ukusa kwi-ushukela wegazi kunye nokunciphisa ukutya.
Yiyiphi iprotheni engcono yokulahlekelwa isisindo?
Akukho mfihlo yokuba kukho iintlobo ezininzi zamaprotheni. Phakathi kwabo yilabo abasenzayo ngokukhawuleza (i-serum), i-slowin (casin) kwaye ixutywe (ihlanganiswe ezimbini zangaphambili).
Iingcali zenzululwazi zenze isigqibo sokujonga ukuba yeyiphi iprotheni ephuze ngakumbi ukusela ngenxa yokulahleka kwesisindo - whey okanye casein? Ngenxa yolu vavanyo, kwafunyanwa ukuba ukulahleka kwesisindo esiphezulu kunika i-casein, ethathwe ngu-1.5 g nganye yeekhigram yesisindo somzimba womntu. Ukongezelela, ukusetyenziswa kweprotheyini ekuncedeni xa ukulahlekelwa ubunzima kubonakala kusebenza ngakumbi kunokuba
Kukholelwa ukuba ngokufanelekileyo kukutya okufuneka ufumane i-50% yeprotheni ngosuku, kwaye abanye bafumane ukutya kwezondlo. Ngoko, umzekelo, intombazana enesisindo esingama-60 ifuna i-90 gram yeprotheni ngosuku (ngokusekelwe kwi-1.5 g yeprotheni nganye nge-1 kg yesisindo somzimba). Kuzo, i-45 g kufuneka ifumaneke kwi-casein (le 1.5 servings), kwaye enye i-45 g - ukusuka kwenyama, amaqanda, iinkukhu, intlanzi, i- cottage cheese kunye nezinye iimveliso zeprotheni.
Ukwazi ukuba iprotheni ukuthatha xa ulahlekelwa ubunzima, kubalulekile ukuthobela imimiselo yokwamkelwa kwayo: ba bhetele endaweni yokutya, baphuze ngaphambi kokuqeqesha okanye ebusuku. Ngethuba lokubanjwa kufuneka lilahlwe kuphela kwi-sweet, fatty, ukutya kokutya, kodwa kunye nokusela kotywala kunoma kukuphi na ukubonakaliswa.