Iphi amaprotheni engcono yokomisa?

Ukumisa kuyinkqubo enomgomo wokunciphisa umlayini we-fat subcutaneous futhi unike umzimba usizo olukhulu, kuyilapho kugcinwa ubuhlungu besisindo. Indlela engcono kakhulu yokumisa inhlanganisela efanele yokudla nokuqeqesha. Njengoba ukudla kuhilela ukunciphisa kokudla kwe-caloric, umzimba udinga ukwakheka okwedlule ngendlela yamaprotheyini ukugcina noma ukwandisa isisindo somzimba.

Izinhlobo zeProtheni

Amaprotheni anamazinhlobo ezintathu:

1. Iprotheyini esheshayo ye- Whey , ephumelela kakhulu ngemva kokuqeqesha, lapho umzimba udinga ukubuyisela ngokushesha amazinga amaprotheni emzimbeni.
2. I-Casein iyi-protein encane, ewusizo ekuseni nangesikhathi sokulala, inikeza amaprotheni isikhathi esiningi, ngoba ithatha isikhathi eside.
3. I-Soy iyi-protein efanelwe izitshalo kanye nabantu abane-lactose ukungabekezelelani.

Njengoba kuboniswe ocwaningweni olwenziwe e-US ngonyaka ka-2006, amaprotheni amahle kunawo wonke ngenkathi ekomile yi-casein. Uyabonga ukugaya okuqhubekayo ngokulinganayo kunika umzimba umzimba ngamaprotheni futhi kudinga amandla amaningi okugaya, okwenza kube nokushisa kwamafutha angaphansi.

Ukuzivocavoca kusikisela ukuthi kungcono ukuhlanganisa i-casein ne-whey amaprotheni. Lokhu kuzokwandisa amaprotheni omzimba futhi kugcine imisipha lapho isisindo sinciphile.

Amaphrotheni asebenza ngesikhathi sokuma

Amaphrotheni ngenkathi ekomile enza imisebenzi eminingana ebalulekile:

• kuthuthukisa umzimba ngeprotheyini edingekayo ukugcina imisipha ngesikhathi sokudla;
• kusheshisa ukushisa kwamafutha angaphansi, ngoba ngenxa yokuthi umzimba ufana nomzimba uchitha izikhathi ezingu-3 amandla ngaphezu kokugaya ama-carbohydrate namafutha;
• ukwandisa isikhathi sokugaya ama-carbohydrate, okwenza lokho kunciphise umuzwa wendlala, okubonakala ngokuphawulekayo phakathi nenkathi yokumisa.

Imithetho yokuphatha amaprotheni

Ukuze kube nomthelela omkhulu esimisweni sokomisa lapho uthatha amaprotheni kubalulekile ukunamathela emithethweni eminingana.

1. Umthamo wengxenye yeprotheni ibalwa ifomula: 1.5 g weprotheyini nge-1 kg yesisindo somzimba.
2. Ingxenye eyodwa yamaprotheni akufanele ibe ngaphezu kuka-30-40 g, ngoba umzimba awukwazi ukugaya ingxenye enkulu ngesikhathi.
3. Iprotheni ekudleni kwansuku zonke akufanele ibe ngaphezu kuka-50%, ngoba umzimba udinga i-fiber, amavithamini namaminerali, ikakhulukazi ekwenzeni ukomisa.
4. Ngokuhlanganiswa kwe-casein ne-whey amaprotheni, i-casein kufanele isetshenziswe ekuseni nangesikhathi sokulala, futhi i-whey protein ngokushesha ngemva kokuqeqesha, lokhu kuzofeza umphumela omkhulu.