Abantu abaningi bakholelwa ngokungazi ukuthi amaprotheni iyinhlangano yokwengeza yamakhemikhali okhethekile equkethe amaprotheni . Eqinisweni, amaprotheni kanye namaprotheni ahambisana, okusho amagama anencazelo efanayo. Sizocabangela, kungani sithatha amaprotheni, ukuthi angasiza kanjani ekunciphiseni isisindo, nokuthi yini amaprotheni angcono kumantombazane.
Kuwusizo kangakanani iprotheni yamantombazane?
Kunombono wokuthi umzimba wesifazane nowesilisa unemibono efana nokuthi amaprotheni ayengazwakalisa zombili kufanele akhethwe ngokuhlukile. Eqinisweni, ukufana phakathi kwabameleli bobulili obuhlukile kunkulu kakhulu kunokungezwani. Cabanga ngendlela amaprotheni ayithinta ngayo amantombazane.
Amaprotheni womabili namantombazane ayadingeka ngezinhloso ezifanayo:
- ukukhula kwezicubu zomzimba;
- ukuvuselelwa nokuvuselelwa ngokujwayelekile kwezakhi zomzimba ngokujwayelekile;
- ukubamba iqhaza ekusebenzeni kwe-enzymatic, isb. ngesikhathi sokufaniswa kokudla;
- ukulethwa okuzinzile kwezinto eziwusizo ezithombeni nasezikhunjini;
- ukuqinisa isimiso somzimba;
- ukuze kube nokujwayelekile kwesizinda se-hormonal.
Yonke lena yimiphumela edingekayo ngokulinganayo kumadoda nabesifazane. Esikhathini semidlalo, izicubu zomzimba zonakalisiwe, kepha ngesikhathi sokuvuselela kuqiniswa futhi kwanda. Yingakho kubaluleke kakhulu ukunikeza umzimba inani eliphelele lamaprotheni. Kunezinketho ezimbili: noma izikhathi ezingu-3-4 ngosuku, udle izingxenye ezinkulu kakhulu zenyama, i-cottage shizi, amaqanda, izinhlanzi, izinkukhu, futhi ugeze wonke ubisi, noma izikhathi ezimbalwa ngosuku ukuphuza ukunambitheka okumnandi kwe-protein cocktail.
Amaprotheni amantombazane: kungakanani ukuthatha?
Noma yimuphi umuntu, ngisho noyedwa ongangeni emidlalweni, kufanele athole 1 gram yiprotheni ngayinye ngesisindo somzimba (intombazane enesisindo esingama-50 kg - 50 amagremu amaprotheni ngosuku). Labo ababandakanyeka ngokwezemidlalo, amaprotheni adinga ngaphezulu - 1.5 g kilogram (intombazane enesisindo esingama-50 kg - 75 amagremu amaprotheni ngosuku). Labo abasebenza ngokukhethekile ekwakheni umzimba futhi basebenze ngokwanda komzimba we-muscle, nsuku zonke kufanele kuthathe u-2 g weprotheni ngekhilogremu yesisindo - (ngentombazane enesisindo esingu-50 kg - 100 amagremu amaprotheni ngosuku). Njengoba izilinganiso ezinkulu kunzima ukuhlinzeka ngokudla okulula, amaprotheni angasese njengengxenye yesiprotheni iyasiza.
Iprotheyini engcono kakhulu yamantombazane
Ayikho i-protein ekhethekile yokwengeza ubulili obuhle - yiwo wonke amaprotheni afanayo, futhi uma iphakheji lisho okuphambene, bese uyazi-kungumkhuba wokukhangisa nje.
Ama-protein supplements afika ngezindlela eziningana: soy, whey, ubisi, iqanda, elixutshwe. Cabangela izici zabo: Iprotheni ye-Whey iyona esheshayo, ithathwa izikhathi eziningana emini, futhi futhi ngaphambi nangemva kokuqeqeshwa, ukuhlinzeka ngokushesha kwama- amino acid emisipha.
Amaprotheni omuncu, noma i-casein, uhlobo oluthile lwesiprotheni olunokuhamba kancane olungathatha indawo yokudla okungabikho, noma nje ukuthatha ngaphambi kokulala ukuze imisipha ivuselelwe ngokuqhubekayo lapho umzimba uhlala.
I-egg protein iyinhlobo ehlukahlukene phakathi kwephuzu lokuqala neyesibili - linenani elilinganiselwe lokufana
Iprotheyini ehlanganisiwe (i-multicomponent) iyinhlobonhlobo ehlanganisa izinzuzo zazo zonke izinhlobo ezingenhla zeprotheni. I-Soy ishibhile kunaleyo yonke, kodwa inani layo lezinto eziphilayo liphansi, ngakho-ke akunconywa ukuyisebenzisa.
Noma iyiphi yalezi zinhlobo zamaprotheni ingasetshenziswa yintombazane futhi ngenhloso yokuthola ubunzima be-muscle, futhi ngenhloso yokunciphisa isisindo kanye ne-fatty interlayer. Umbuzo wokuthi ungathatha kanjani amaprotheni kumantombazane unqunywa ngabanye, ngokusekelwe kunhlobo luni lwamaprotheni okhethiwe.