Kungani amaprotheni enhle ukulahlekelwa isisindo? Amaphrotheni amaprotheni, futhi ukufaniswa kwamaprotheni umzimba wethu udinga amandla amaningi kunokuba uhlanganise amafutha noma ama-carbohydrate. Ukuze kuvuselelwe ukusetshenziswa kwamandla engeziwe okuvela lapho amaprotheni ayidla, umzimba kufanele uvukele usizo lwe-depot yamandla - okungukuthi, ukugcinwa kwamafutha - bese uqala ukusebenzisa izicubu zamafutha.
Ngakho-ke, amaprotheni akhuthaza ukulahleka kwesisindo ngoba uphonsa umzimba ekushiseni kwamafutha asebenzayo. Ngaphezu kwalokho, amaprotheni anesisindo sama-amino acids, okungafani nama-carbohydrates - angaqhubeki amafutha asheshayo.
Amaprotheni nokulahlekelwa kwesisindo
Okokuqala, phawula ukuthi noma yikuphi amaprotheni azosebenza kahle ekulahlekeni kwesisindo kuphela uma udla usuku olungaphezu kuka-120-150 amagremu ama-carbohydrate.
Kucatshangwa ukuthi ekudleni kwakho akunawo wonke ama-pastries, amaswidi nama-dessert, okuphekwe ushukela - okungukuthi, ama-carbohydrate okusheshayo. Futhi lokhu kungenxa yokuthi ukusetshenziswa kwama-carbohydrate okusheshayo, ngisho neprotheyini, akusizi ukulahlekelwa isisindo nhlobo. Ngokuphambene nalokho, bayodala amafutha amasha ngenxa yokuba noshukela emikhiqizo ene-carbohydrate.
Ngaphezu kwalokho, qiniseka ukuthi ukulahlekelwa kwekhalenda yansuku zonke ku-20%. Ungakhohlwa ukuthi ukushisa kwamafutha emzimbeni kungatholakala ngezici ezimbili:
- landela ukudla - ukuhlinzekela ukulahlekelwa kwama-kilojoule okuvela ekudleni;
- ukuzivocavoca njalo futhi ngokusebenzisa umsebenzi owenziwe ngokomzimba sebenzisa ama-khalori amaningi.
Ungathatha kanjani i-whey protein uma ulahlekelwa isisindo?
Namuhla, imakethe yokudla yemidlalo inika umfakisicelo izinhlobo ezimbili eziyinhloko zamaprotheni - whey (abizwe nangokushesha, njengoba zisheshe zithathwa ngumzimba) futhi ziyinkimbinkimbi (okuyingxube yezinhlobo ezahlukene zamaprotheni futhi kuthiwa zihamba kancane, ngoba ziqukethe amaprotheni angama-slowly).
Ukuba yimithombo ephelele yamaprotheyini nama-amino acids abalulekile, amasondo omzimba anesifiso kulezi zinhloso ezilandelayo:
- ukulahlekelwa kwesisindo;
- ukuthuthukiswa kwemizwa emisipha;
- isethi yemisipha yomzimba;
- ukucebisa ukulinganisa ukudla.
Inani eliphakeme kakhulu lezinto eziphilayo liyi-whey protein isolate. Izici eziyinhloko zeprotheni ezihlukanisiwe ziyizinga eliphezulu lokuhlanzwa, kanye nokuqukethwe okungenani kwama-carbohydrate namafutha. Kulabo ababhekene nokungahambisani ngokuphelele ne-lactose, amaprotheni we-soy isolate azofaneleka.
Kufanele ngithathe kanjani amaprotheni ahlukaniswe? Okokuqala, phawula ukuthi ngesikhathi sokulahlekelwa isisindo, ukukhonza okufanayo kufanele kube ngu-20-25 amagremu. Ama-protein ase-Whey isolates ngokuvamile anconywa ngaphambi nangemva kokuqeqeshwa, futhi emahoreni asekuseni - lapho isidingo somzimba sama-amino acids singenakwenzeka kakhulu.
Iyini iprotheni engcono kakhulu yokulahlekelwa isisindo?
Yilokhu okushiwo ucwaningo lwabesayensi baseMelika:
- amaprotheni okusheshayo kungcono ukuncipha kwesisindo;
- Amaprotheni anama-whey aphumelela kakhulu ekulahlekeni kwesisindo kunobhiya;
- Iprotheni ye-Whey inciphisa inani lamafutha emzimbeni mkhulu kunani elilinganayo lenyama ebomvu.
Ekuphetheni, sengeza lokhu okulandelayo:
Ukuze ulahlekelwe isisindo, landela iseluleko sendabuko ochwepheshe: phakathi nosuku lokudla izingxenye ezincane, kodwa ngokuvamile. Khumbula ukuthi ukudla okunomsoco okuqhubekayo kugcina imetabolism ezingeni eliphakeme futhi akucasuli umzimba ukuba udale izitolo ze-fat.