Bella Adams
Ukudla okunamaprotheni kukugcina ugcwele isikhathi eside, kukhuthaza ukukhula kwemisipha, kulawula ibhalansi ye-hormone yakho, futhi kuqinisekise umuzwa ongcono wenhlalakahle - yebo, ngisho nokulahlekelwa isisindo kungenzeka ngokudla okucebile amaprotheni. Nokho, kubalulekile ukukhumbula lokhu.
Izidlo ezintsha, ezifana nokudla kwe-ketogenic, zihamba phambili futhi ziya ngokuya zithembela emithonjeni yamaprotheni ezitshalo nezilwane - ngenhloso yokulahlekelwa isisindo, ukwakha imisipha, ukukhuthaza ama-hormone okukhula afana ne-testosterone, nokuthuthukisa i-fat metabolism.
Kepha akufanele kube okuqinile njengokudla kwe-keto. Sizokukhombisa ukuthi udinga amaprotheni angakanani nsuku zonke, ukuthi ungakufaka kanjani ukudla okunamaprotheni amaningi esimisweni sakho sansuku zonke, nokuthi yikuphi ukudla okunamaprotheni okufanele ugxile kukho.
Kuyini ukudla okunamaprotheni amaningi?
Ukudla okunamaprotheni amaningi kugxile kumaprotheni, njengoba negama libonisa. Amaprotheni, kanye namafutha kanye nama-carbohydrate, angenye yama-macronutrients abaluleke kakhulu umzimba awudingayo ukuze uphile.
Imisipha yethu, izinwele, isikhumba, inhliziyo, nobuchopho ngokuyinhloko kwakhiwe amaprotheni nama-amino acid.
Amaprotheni ama-amino acid anamaketanga amade. Ama-amino acid ayisishiyagalolunye kwangama-20 awakwazi ukukhiqizwa umzimba wethu ngokwawo, ngakho kufanele athathwe ngokudla.
Ukudla okunjengama-lentils, ama-cashews, ushizi, amaqanda, i-tofu, i-oatmeal, ubhontshisi wesoya, inyama, imifino eluhlaza, ufulawa we-spelled, ne-tuna, phakathi kokunye, kuqukethe ama-amino acid ayisishiyagalolunye abalulekile.
Ukudla kubizwa ngokuthi okucebile ngamaprotheni uma okungenani amaphesenti angama-20 esidingo sekhalori yansuku zonke ehlangabezana namaprotheni.
Yimiphi imiqondo yokudla okunamaprotheni aphezulu ekhona?
Konke kwaqala ngokudla okune-carb ephansi. Kungenye yezindlela zokudla ezisetshenziswa kakhulu, ezisusa ingxenye enkulu yokudla okune-carbohydrate eningi kumenyu.
Okuqinile kancane, kodwa okusathandwa kakhulu okwamanje, ukudla okuyi-ketogenic okuyimpikiswano. Ngale Diät isidingo samandla simbozwa amaphesenti angu-5 kuphela ama-hydrates wamalahle, kuya kumaphesenti angu-35 ngamaprotheni, namaphesenti angu-60 ngamafutha.
Kodwa-ke, ngaphezu kwezinzuzo eziningi, ukudla kwe-keto nakho kuletha ukungalungi okuthile.
Ukudla okunamaphrotheni amaningi kufanele kubani?
Eqinisweni, ukudla okunamaprotheni amaningi kubalulekile kumuntu ngamunye wethu, ngoba amaprotheni enza imisebenzi ebalulekile emzimbeni.
Ngokwesibonelo, akhiqiza cishe wonke ama-enzyme kanye nama-hormone athile. Ngamaprotheni, siyakwazi ukumunca insimbi emzimbeni. Ngaphezu kwalokho, amasosha omzimba amasosha omzimba ahlanganisa ikakhulukazi amaprotheni.
Ngakho-ke amaprotheni abaluleke kakhulu ngoba alungisa amangqamuzana akhubazekile noma athutha umoya-mpilo namafutha. Uyabona - ngaphandle kwamaprotheni, akekho umuntu ongakwazi ukuphila. Kodwa yiziphi izimo lapho kufanele ukwandise ukudla kwakho amaprotheni?
Uphishekela umgomo wokwehlisa isisindo
Amaprotheni, anama-kilojoule angu-4 igremu ngalinye, anama-kilojoule amaningi njengama-carbohydrate, kodwa agaywa ngendlela ehluke kakhulu: kuma-calories ayi-100 avela kumaprotheni, ama-calories afinyelela kwangu-24 asesetshenziselwa ukugaya kwawo, ngokusho kwe-German Nutrition Society.
Le nqubo ibizwa ngokuthi umphumela wokushisa. Okusho ukuthi, amaprotheni akhulisa i-metabolism ngokwenza umzimba ushise ama-calories engeziwe njengoba ugaya amaprotheni. Ngakho-ke, cishe ingxenye yesine yamandla okudla amaprotheni ayaphela ngaphandle kokuhlala okhalweni.
Ngo-2010, ithimba labacwaningi baseDenmark eliholwa uThomas Meinert Larsen kanye no-Arne Astrup baseNyuvesi yaseCopenhagen bafakazela ocwaningweni lwabo lwe-Diogenes ukuthi ukudla okunothe ngamaprotheni kugcina umuzwa wokusutha isikhathi eside, kunomthelela omncane kuphela emazingeni kashukela egazini, futhi ikakhulukazi. vimbela umphumela we-yo-yo ngemva kokuphumelela kwesisindo esifiselekayo.
Ufuna ukwakha izicubu zomzimba
Ngaphandle kwamaprotheni akukho sakhiwo semisipha - ukubala okulula kakhulu. Umsipha uqukethe amaprotheni angama-20%. Nakuba ama-carbohydrate namafutha engabahlinzeki bamandla ababalulekile bomsebenzi wemisipha, ukuhlinzekwa kwamaprotheni kuyadingeka ukuze kugcinwe futhi kwakhiwe imisipha ekhona noma ukulungisa amangqamuzana emisipha ngemva kokuqeqeshwa.
Ekhuluma ngokuvuselelwa: i-hormone yokukhula i-testosterone ibalulekile kulokhu. Ukukhululwa kwe-testosterone kulawulwa kakhulu ukudla okunothe ngamaprotheni.
Ngaphandle kokuvuselelwa kwamaseli ngemva kokuzivocavoca, i-testosterone iqinisekisa ukuthi imisipha yemisipha iyakhiwa kancane kancane.
Izinga le-testosterone liphinde libe ipharamitha ebalulekile kwabesifazane: Uma liphansi kakhulu, lingaholela ekwehleni kwemisipha futhi futhi amazinga e-libido namandla ehle.
Ukwakha imisipha yemisipha kuncike kumaphesenti angu-70 kwesokudla, ukudla okunamaprotheni amaningi kanye namaphesenti angu-30 ekuqeqesheni okuhle (isb. Ukuqeqeshwa kwamandla kuhlanganiswe nokuzivocavoca okuncane kwe-HIIT).
Mangakanani amaprotheni okufanele uwadle nsuku zonke?
Isincomo sezempilo esincane samaprotheni, ngokusho kwe-German Nutrition Society (DGE), singamagremu angu-0.8 weprotheyini ngekhilogremu ngayinye yesisindo somzimba.
Isibonelo, umuntu onesisindo esingamakhilogremu angama-65 kufanele adle cishe amagremu angama-52 wamaprotheni ngosuku. Lapha ungathola konke ukudla okunamaprotheni amaningi ngokuqukethwe kwakho kwamaprotheni ngamagremu ayi-100 ukuze ukwazi ukuhlanganisa izidingo zakho zansuku zonke nabahlinzeki bamaprotheni abakufanele.
Kodwa-ke, isincomo esincane asikuvumeli okwamanje ukuthi wakhe i-muscle mass. Imane iqinisekise ukuthi yonke imisebenzi ebalulekile emzimbeni ingaqhubeka nokusebenza - izitho namasosha omzimba ahlala eqinile.
Angakanani amaprotheni okufanele abasubathi bawadle?
Ngokwezincomo ze-DGE, amagremu angu-1.2 weprotheyini ngekhilogremu ngayinye yesisindo somzimba anele ukwakha imisipha (imisipha echaziwe).
Ukuze umelane nokuqeqeshwa kwamandla okujulile noma ukwakha imisipha eminingi, kunconywa ukudla kwansuku zonke amaprotheni aphakathi kuka-1.8 no-2.2 amagremu weprotheni ngekhilogremu ngayinye yesisindo somzimba.
Izinzuzo kanye nobubi bokudla okunamaprotheni amaningi
Izinzuzo zokudla okunamaprotheni amaningi kakhulu kunezimo ezingezinhle:
- Ukulawula ibhalansi ye-hormone
- Ama-Enzymes aqukethe amaprotheni - ngakho-ke ukusetshenziswa kwamaprotheni kubaluleke kakhulu, ukuze ukwazi ukuqhubeka nokwakha ama-enzyme amasha.
- Ama-amino acid anesibopho sokuthuthwa komoyampilo namafutha emzimbeni
- Ukwakha nokulungisa amaseli, isb. amaseli ezicubu, amaseli emisipha
- Umuzwa omude wokusutha, ngenxa yethonya elincane emazingeni kashukela egazini kanye nesikhathi eside sokuwohloka kokudla okunothe ngamaprotheni.
- Ukugqugquzela i-fat metabolism
Ukungalungi kungavela ngokudla okunamaprotheni amaningi uma ibhalansi yekhalori phakathi nosuku ihle kakhulu. Isibonelo, uma udla kakhulu kunalokho okudlayo, uzokhuluphala ngisho nangokudla okunamaprotheni amaningi esikhundleni sokunciphisa umzimba ngendlela othanda ngayo.
Ngaphezu kwalokho, kufanele kuqashelwe ukuthi kusetshenziswe imifino eningi ukuze kumunce i-fiber futhi ngaleyo ndlela kuqhubekisele phambili imetabolism.
Umthombo wamaprotheni ohlangothini olulodwa ungase ube yingozi: lapho ukhetha, hamba ukuxuba imithombo yamaprotheni yemifino neyezilwane ukuze uvikele imithambo yegazi "ekubalweni" futhi ngaleyo ndlela ezifweni zenhliziyo.
Ukuthi izinso zingalimala ngokudla okunamaprotheni amaningi kwanqatshwa ucwaningo lwaseBelgium olwenziwa yi-Institute of Physical Education and Kinesiotherapy at the Free University of Brussels.
Ngakho-ke, kumuntu onempilo, ukwanda kwamaprotheni akukona ingozi. Kwabonisa kuphela ukuthi izinso zidinga izinsuku ezingafika kweziyisikhombisa ukuzivumelanisa nezinga elikhulayo lamaprotheni (amagremu angu-1.2 ngekhilogremu ngayinye yesisindo somzimba).
Ama-amino acid amaningi umzimba ongasawadingi aguqulwa abe yi-urea, phakathi kwezinye izinto, aphinde akhishwe ngezinso.
Izinso ezinempilo azilinyazwa ukweqisa kwamaprotheni. Nokho, uma sisebenzisa amaprotheni amaningi, kufanele siphuze uketshezi olwanele ukuze sisekele izinso futhi sikhiphe i-urea ewumphumela ngomchamo.
Ezimweni zesifo sezinso, odokotela nezazi zokudla batusa ukunciphisa ukudla kwamaprotheni.
Ukudla okungcono kakhulu okucebile ngamaprotheni
I-Institute for Sports Nutrition iveza ukuthi “inhlanganisela yemithombo yamaprotheni ezitshalo nezilwane kwandisa ngokuphawulekayo izinga lamaprotheni omzimba.”
Okubalulekile: Lapha, ukudla kwezitshalo kufanele kufake ingxenye yesamba samaprotheni athathwa ngosuku.
Ngaphezu kokudla okungene ohlwini lwe-“Top Ten”, kukhona okunye okuningi futhi okulungele ukudla okunothe ngamaprotheni.
Amaprotheni ezilwane asetshenziswa kangcono ngabantu, kodwa akufanele sidlule ngokudla inyama, ikakhulukazi imikhiqizo yenyama egayiwe (amasoseji, i-ham, i-salami, njll.) akufanele isetshenziswe njalo.
Imithombo yamaprotheni e-Vegan: Lena engcono kakhulu
Uma udla i-vegan, ungathembela emithonjeni eminingi yamaprotheni asekelwe ezitshalweni. Ukuntuleka kwamaprotheni - njengoba kuvame ukubizwa - ngakho-ke ngeke kuvele.
Ngokuphambene nalokho, imithombo yamaprotheni e-vegan ibuye inikeze amavithamini namaminerali amaningi abalulekile ngaphezu kokuqukethwe okuphezulu kwamaprotheni.
