Okudingekayo kumaprotheni ngumbuzo othakazelisayo kubo bonke abathintekayo kakhulu emidlalweni futhi banakekele impilo yabo. Abaningi bayaqiniseka ukuthi lokhu kuyisisetshenziswa sokusebenza esivela kuphela ngesimo sezithako zokudla. Kodwa-ke, eqinisweni, amaprotheni ayinhlangano engokwemvelo, eqinisweni, iphrotheni egxilile ekhona emzimbeni wabo bonke abantu - iqukethe izicubu zezitho, amaseli, futhi ngaphandle kokusebenza komsebenzi okujwayelekile akunakwenzeka. Kodwa-ke, abagijimi badinga amaprotheni amaningi kakhulu kunabantu abavamile, futhi ngenxa yalokhu kunezizathu ezinkulu kakhulu.
Kungani amaprotheni adinga abadlali?
Amadoda amaningi aqala ukudlala ezemidlalo azama ukuthuthukisa isibalo sabo, okungukuthi, ukwakha imisipha . Futhi ngaphandle kokuba iqhaza lamaprotheni ukuthola insimu yemisipha akunakwenzeka, yilokho okuyisisekelo esakhiweni esiyisisekelo sezinsimbisi ze-muscle, okwenza kube nzima kakhulu, kunomthelela, ukuphikisana kakhulu nokubhujiswa. Kungenxa yokudla kwamakhemikhali e-amino acid, kugcina inani lazo ezingeni elifunayo, likhuthaza umzimba obalulekile, futhi libhekele ukuzinza kwesimiso somzimba sokuzivikela, linikeza amangqamuzana amandla anele futhi alawule ukusetshenziswa kwalo. Ngenxa yeprotheni, ngisho nangesikhathi sokuqeqeshwa okusebenzayo, lo mdlali akalahlekelwa isisindo ngenxa yokunyamalala kwezicubu zomzimba, kodwa ayingxenye yamakhilogremu angadingekile wezingqimba ezinamafutha namanzi amaningi.
Labo abangazi ukuthi amaprotheni adinga yini emidlalweni futhi bayayinakekelwa, kufanele balungele ukuphazamisa isizinda semvelo kanye nokwenza ngcono inhlalakahle. Ngenxa yokuthi le phrotheni inesibopho sokudala ama-hormone nokugcina izinga elivamile lama-biorhythms. Ngisho nangemva kokuqeqeshwa okujulile, indoda ngeke izwe njenge-lemon ephoqiwe futhi ingajabulela ukugcwala kokuphila okusebenzayo. Kodwa-ke, ukuze umuthi ube nomthelela, umuntu akufanele aqonde ukuthi kungani iprotheni edingekayo, kodwa nini, nokuthi kanjani nokuthi kungakanani okungathathwa.
Ngingakanani amaprotheni okufanele ngithathe usuku?
Amaprotheni amaprotheni angangena emzimbeni ngokwemvelo, ngoba atholakala ekudleni okuhlukene. Iningi lalo limelelwe emzimbeni nasemikhiqizweni yobisi, inhlanzi, amaqanda, ubhontshisi. Umuntu ojwayelekile usenele ngokwanele inani lamaprotheni angakhipha ekudleni, ngoba umthamo ojwayelekile wansuku zonke kuye uyoba ngu-1 gram weprotheni ngekhilogremu yesisindo somzimba. Kodwa kubadlali abaqeqeshwe kakhulu isilinganiso kufanele sibe sehlukile: 2-3 amagremu kilogram ngayinye yesisindo somzimba. Futhi ukudla okujwayelekile lapha ngeke kusize okuningi. Isibonelo, ukuze uthole inani elidingekayo lamaprotheni, umdlali kufanele adle amaphakethe angu-11 e-cottage shizi ngosuku, okungenakwenzeka ngokomzimba. Ngakho-ke, indlela enhle kakhulu - i-protein ekhethekile yokuxubha, ixubene nendaba eyomile, amanzi, ubisi noma ijusi, okungadakwa izikhathi ezingu-2-3 ngosuku.
Kumele udinge amaprotheni ukuphuza ngaphambi kokuqeqeshwa?
Inzuzo ye-whey amaprotheni, lapho abagijimi bethatha khona izithasiselo ezikhethekile, ukuthi ngokushesha futhi unamathele ngokuphelele emzimbeni futhi ukusebenza kwayo okuyigugu akukwenzeki. Ukuze uhlanganise ingxenye yalesi sici, amangqamuzana adinga amahora ambalwa kuphela, okusho ukuthi ukulahleka kwamaprotheni ngenxa yomsebenzi wokwenyuka komzimba kuzokwenziwa ngokushesha. Ngakho-ke, kufanele uphuze amaprotheni agubha amahora angu-1-1.5 ngaphambi kokuzivocavoca kwakho, futhi ekuseni emva kokulala noma ngesikhathi sokuphumula phakathi kwemisebenzi yezemidlalo.