Uninzi kwishishini lokuqina lomzimba lithanda ukugqithisa iimfuno zeprotein, ngokufuthi ngesixa esingafunekiyo esingenzi mahluko kwinqanaba lakho lokufumana izihlunu okanye ukulahleka kwamafutha-kwaye kunokuba yingozi ekuhambeni kwexesha.Ifoto nguDavid Lezcano Akukho ndawo yokuzivocavoca emhlabeni engathengisiyo uhlobo oluthile lwesongezelelo seprotheni.
I-Intanethi ithe phithi yiyo, nto leyo ethetha ukuba mhlawumbi uyithanda kakhulu-kwaye andikusoli. Akunakuba njani? Uthengisiwe ngephupha lokuba iprotheni inokubonelela ngeenzuzo ezingathethekiyo zemisipha kunye nokubhitya.
Uxelelwe ukuba kungcono.
Iiprotheyini ezininzi = inkqubela phambili engaphezulu.
Ngaba unyanisile ukucinga ngale nto?
Kumava am, isixa esikhulu solwazi olungelulo oluchanekileyo sithetha ukuba akukho namnye kuthi owakha wema ithuba.
Ndiyazi andizange.
Ukuqala kwam ukusebenza, bendicinga ukuba iinyikima zeprotein zibalulekile njengokuzilolonga kwam.
Ndabankqonkqoza egameni lobukhulu, ndityeshela ukutyeba okufanelekileyo kunye nokutya okune-carbohydrate. Isixa semali endisichithe kumhlophe qanda, ukungcangcazela kweeprotein nenyama kwakungamanyala — kodwa ke ndakwenza oko ndisukela impilo nokuba sempilweni.
Ndineentloni ngokulandela ngokungaboni.
Konke oku kufuna ukukhangela ngokukhawuleza kuGoogle ukubona:
- Kukho isihogo solwazi oluninzi phaya ngesi sihloko
- Ukutya kwakho okunconywayo kwemihla ngemihla kuya kwahluka kakhulu kuxhomekeke kubani
- Inokuba yinto encinci kwaye idideke ukuzama ukunciphisa i-BS
Namhlanje siza kubeka i-bullshit kwelinye icala, ngoko uyazi kanye kunye nento ekufuneka uyenzile.
Uninzi kwishishini lokuqina lomzimba lithanda ukugqithisa iimfuno zeprotheyini, ngokufuthi ngesixa esingafunekiyo esingenzi mahluko kwinqanaba lokufumana izihlunu okanye ukulahleka kwamafutha kwaye kunokuba yingozi ekuhambeni kwexesha.
Uyabona, ukusebenzisa iproteni engaphezulu kunokuba ifunekayo kushiya indawo encinci kuzo zombini ii-carbohydrate kunye namafutha, adlala indima ebalulekileyo ngokulinganayo.
IiCarbohydrate ngumthombo wamandla wethu ophambili, ofunekayo kwimithambo yomzimba, ukusebenza kwengqondo kunye nokusebenza kwamalungu. IiCarbs zikwabalulekile kwimpilo yamathumbu kunye nokususwa kwenkunkuma.
Amafutha angumbane wokugcina xa ii-carbohydrate zingafumaneki. Imihla ngemihla, amanqatha asetyenziselwa ukufunxa nokugcina izondlo ezithile ezibalulekileyo —I Ngokukodwa, iivithamini ezinyibilikayo ezityebileyo.
Kutheni le nto iimfuno zeprotein zivelile?
- Impembelelo yabakhi bomzimba oqeqeshiweyo kushishino lokuqina komzimba. Ukusetyenziswa kwe-Steroid kuvumela abakhi bomzimba ukuba baqhubekeke ngakumbi neeproteni ngakumbi kunesisindo sokuzonwabisa.
- Uluvo lokuba okungcono kungcono. Iiprotheyini zibalulekile ekwakheni nasekugcineni izihlunu, ngenxa yoko ngokungekho ngqiqweni sicinga ukuba okukhona sizitya kokukhona ziya kuba ngcono iziphumo zethu.
- Amandla eenkampani ezincedisayo kolu shishino. Banesikhuthazo esicacileyo semali sokuchaza gwenxa isixa seproteyin efunekayo mihla le.
Kutheni le nto kufuneka sitye iprotein?
Iiproteni zizibhloko zokwakha izicwili zomzimba kwaye zinokusebenza njengomthombo wamafutha. Iiprotheyini zibonelela ngeekhalori ezine kwigram nganye, efanayo ne ikhabohydrate kwaye ingaphantsi kwe amafutha , Ebonelela ngeekhalori ezilisithoba ngegram nganye.
Iiproteni zenziwe ngamatyathanga iiamino acid enokuhlulwa ngokwezigaba kubalulekile , okuthetha ukuba umzimba awunako ukuvelisa kwaye kufuneka uwafumane kwimithombo yokutya.
Iprotein lelona candelo likhulu lomzimba wakho wemisipha kwaye isetyenziselwa ukwakha kunye nokulungisa izicwili zemisipha.
Yimalini iprotein oyifunayo ukuze wakhe izihlunu okanye ulahle amanqatha?
Inani elifanelekileyo leprotheni yemihla ngemihla yi-0.6-1.0 gram ngepilisi nganye yomzimba wonke, kuxhomekeke kwinjongo yakho yoqeqesho.
Mna f utyebile okanye utyebe kakhulu, iimfuno zakho zeproteni ziya kugqithiswa kwaye kuya kufuneka usebenzise i-0.8g kwinjongo nganye yomzimba.
Ndiyazi ukuba oku kungabonakala ngathi kuphantsi, ke makhe sijonge kuphando:
- Oku ukufunda ifumanise ukuba i-0.6-0.9g ngeponti nganye yesisindo somzimba yanele ekwandiseni iprotein synthesis. Ikwaqhuba ithi iimbaleki ezinamava zinokufuna okuncinci, ngelixa iimbaleki ezinamava ezincinci ziya kuxhamla ekuthathweni kweprotein kweli nqanaba. Ukongeza, abaphandi bafumanisa ukuba ukungena kwiprotheyini ngaphakathi kwe-0.6-0.9g ngeponti yesisindo somzimba kunokuba luncedo xa kukho ukusilela kwekhalori ukunceda ukuthintela ukulahleka kobunzima bemisipha.
- Oku ukufunda Ubuye wagqiba kwelokuba i-0.8g yeeprotheyini ngepawundi yokuqina komzimba kukuthatha ukutya okufanelekileyo kwemihla ngemihla ekwakheni imisipha yokuzivocavoca amandla, ngelixa abo banyamezelayo banokuhamba kunye ne-0.5-0.6g ngeponti yokuqina komzimba.
- Oku ukufunda baqukumbele ngelithi iziphumo zabo azikwazanga ukubonisa nabuphi na ubungqina obubalulekileyo obubonisa ukuba intengo yeeprotein engaphezulu kwe-2g ngekg ngosuku [yayisebenza] ukomeleza amandla nokwakhiwa komzimba kumandla ekholeji / kwiimbaleki zamandla.
Olu phononongo ngokukodwa lubalaselisa inyani yeprotein ethathiweyo ngaphezulu kwe-1g ngeponti yokuqina komzimba ayimfuneko ekuzonwabiseni ukuya kwisisindo sokuqina, ngenxa yokuba naphantsi kwemfuno zomzimba zoqeqesho lwabo, amandla ekholeji kunye nabadlali bamandla abafumananga zibonelelo zongezelelekileyo kwiprotein. Ukuthatha ngaphezulu kwe-2g ngekg elingana ne-0.9g ngeponti nganye.
Kuthetha ukuthini oku kunye nendlela yokubala ukutya kwakho.
Oku kuthetha ukuba eyona protein uyityayo imihla ngemihla yi-0.8g-1g kuphela ngeponti yesisindo somzimba ukuba uqeqesha amandla.
Ngokuqinisekileyo kuncinci kakhulu kunendlela oqhele ngayo. Sukuba nexhala-yinto elungileyo eya kukunika ukuguquguquka ngakumbi ekutyeni kwakho ngokukhulula ezinye iikhalori.
UNGAYIBALA NJANI INTO YAKHO?
Ukuyigcina ngokuthe ngqo masisebenzise, sebenzisa i-150 yeepawundi eyindoda njengomzekelo.
Kuqala, ukwenza ukuba yintoni u-0.8 ka-150, kufuneka senze ukubala okulula: 150 x 0.8 = 120
I-120 sisibonelelo seprotheni yemihla ngemihla ye-150-yeepawundi sifuna ukuyidubula.
Ukwenza oku ngaphandle kweekhalori, kufuneka siphindaphinde i-120 x 4 = 480 (ezine linani leekhalori ngokwegrama yeprotini).
Sisebenzisa ezi zibalo, sibona isibonelelo segrama sisonke yi-120g kwaye oku kulingana ne-480 kcal iprotein ngosuku.
Kulungile kwaye kulula.
Ngaba kufuneka uthathe izongezo zeprotein?
Impendulo yalo mbuzo ixhomekeke ngqo kulowo ubuzayo. Icandelo lokuncedisa lishishini lemali elikhulu, ke uya kuhlala ufumana umntu oza kukuxelela ukuba kunyanzelekile.
Ngokoluvo lwam, izongezo zeprotein azibalulekanga kwimpumelelo yakho iyonke.
Ngokuqinisekileyo, abanye abantu bakufumanisa kulula, kuyakhawuleza kwaye mhlawumbi kungabizi kakhulu ukusebenzisa iiprotein shakes-kodwa inyani kukuba ungafikelela ngokulula kwiimfuno zakho zeprotein usebenzisa imithombo yokutya. Ukongeza, ukutya okona kutya ukuze ufumane iprotein yakho kuya kukugcina uhluthi ixesha elide.
Ukusela iikhalori zakho kuya kuhlala kungonelisi.
Yeyiphi imithombo elungileyo yeprotheni?
Iiproteni zinokufumaneka kuluhlu olubanzi lokutya, kodwa liphezulu kakhulu kwinyama. Eyona mithombo ilungileyo ibandakanya inkukhu, inyama yenkomo, iturkey, amaqanda, isalmon kunye netyhuna
Kuya kufuneka utye iinxalenye ezimbini zenyama ngemini (okt ibele lenkuku ngexesha lesidlo sasemini kunye nesiqwenga senkomo okanye isahlulo seturkey kwisidlo sangokuhlwa) zidityaniswe neprotein efumaneka kwezinye izinto ekutyeni kwakho ziya kwanela ukubetha iinjongo.
Ukufumana eminye imithombo yeeproteni khangela olu luhlu.
Apho unayo: Impendulo eqinisekileyo malunga nokuba ungakanani na protein oyifunayo ukwakha izihlunu okanye ulahlekelwe ngamanqatha , njengoko ixhaswa yisayensi.
UTheo ngumseki we Phakamisa ufunde ukukhula , ibhlog ekunceda ukuba wakhe umzimba wamaphupha akho ngaphandle kokuncama indlela ophila ngayo. Ngokujolisa ekuphakamiseni ubunzima obunzima kunye nokutya ukutya okonwabelayo kuTheo kukunceda ufikelele kwiinjongo zakho kwaye uluthande uhambo lwakho. Joyina indawo ekhulayo yabantu abacinga ngokufanayo kwaye fumana izixhobo ozifunayo ukwakha umzimba owufunayo.
