Ukudla kwezidakamizwa ezemidlalo kuyisinqumo esibi kakhulu, futhi ukukhetha amaprotheni kanye nesibonelo sokusetshenziswa kwayo kumele kutholakale nomthwalo omkhulu. Abaqeqeshi abaningi baphikisa ukuthi ngokuvamile abantu ababoni umphumela wokuthatha isithasiselo ngoba nje bayithathe ngokungalungile. Ukuze singabi esimweni esifanayo, ake sibone ukuthi yiziphi amaprotheni okufanele zikhethe kulokhu noma kunjalo.
Iphi amaprotheni engcono ukuyikhetha?
Ukuze uqalise, ake sijwayele izincomo jikelele ngokukhethwa kwalesi sengezo. Ngakho-ke, ochwepheshe bayeluleka ukuba banake izici ezilandelayo uma uthenga amaprotheni:
- Umkhiqizo womkhiqizi. Ungathengi ama-supplements, uhlobo olungajwayele ngalo. Uma ungumdlali oqalayo, yiziphi iziprotheni ezizikhethela wena, uma nje ungazazi ama-brand okwamanje, ungase uthathwe ngumqeqeshi noma ohlangene ohlangene. Njengomthetho, ngamunye wabagijimi uzokubiza ngokuthi imikhiqizo engu-2-3, ayithatha yona, khumbula labo ababalulwe iningi. Ngakho-ke awuthengi imikhiqizo yenkampani engaziwa. Kukholelwa ukuthi umkhiqizo kufanele uhanjiswe emakethe okungenani iminyaka engu-3, kuphela kuleli cala awukwazi ukukhathazeka ngekhwalithi yayo nokuphepha kwalo.
- Ukwakhiwa kwe-powder. Kukholelwa ukuthi uma kunezingxenye ezingaphezu kwezingu-10 ekubunjweni kwalesi sengezo, akufanele kuthathwe. Abadlali abaqeqeshiwe nabaqeqeshi batusa ukukhetha kuphela lezo zinto eziqukethe izithako ezingu-5-9.
Manje ake sibone ukuthi yiziphi amaprotheni ezizozikhethela isethi yemisipha yomzimba. Lezi zithasiselo zingenziwa ngendlela yokugxila, ukuzihlukanisa kanye ne-casein, ngayinye yalezi zinhlobo inezici zayo, okufanele zicatshangelwe. Ukugxila kuvame ukuphakanyiswa ukuthenga abaqalayo, uhlelo lokuthatha le nhlanganisela lulula, luyafana ngokushesha. Ngakho-ke, kulabo abaqala nje ukuqeqeshwa kwezemidlalo, ukugxila kuyoba yindlela engcono kakhulu. Ukuhlukanisa iseluleko ukuphuza kulabo abafuna ukuthola imiphumela esiphezulu esikhathini esincane kakhulu. Amaphrotheni kuleli fomu agciniwe ngokushesha kakhulu, ngakho umphumela ongabona maduzane. I-Casein inconywa ukuthi iphuze kulabo asetshenziselwa ukuqeqesha ngesayizi, itholakale isikhathi eside, kepha umphumela ngemuva kokuthatha uzohlala okungenani isikhathi eside. Ngendlela, lolu hlobo lwezithasiselo ezinjalo selulekwa ukuphuza kulabo abafuna ukuqeda amanoni. Ngakho-ke, uma ufuna amaprotheni ukukhetha ukulahlekelwa isisindo, zikhululeke ukuthenga i-casein.
Uma ukhetha uhlobo lweprotheyini, lusekelwe emigomeni yakho kanye nesimiso, le ndlela iyona engcono kakhulu.
Ungakhetha kanjani amaprotheni amantombazana amancane?
Ukuze ukhethe kahle i-additive, udinga ukukhumbula imithetho engu-2. Okokuqala, unake ilebula, kufanele kuboniswe ukuthi ingxube iqukethe inani elincane lamafutha nama-carbohydrate, kanye nenani elikhulu lamaprotheni. Njengomthetho, okuqukethwe kuboniswa ingxenye futhi hhayi umthamo ogcwele ephaketheni hhayi i-100 g. Udinga lokho okungeziwe, lapho ingxenye izoba khona kusuka ku-1 kuya ku-5 g we-carbohydrate namafutha, futhi kusuka ku-20 kuya ku-30 g weprotheyini.
Okwesibili, ungatholi lokho okubizwa ngakho, yizingxube zeprotheyini-carbohydrate, futhi nje udinga amaprotheni. Ama-sportswomen amaningi aqala ukukholelwa ukuthi kuyadingeka ukuba baphuze ngokuqondile abagibeli, kodwa abaqeqeshi abavumelani nale mbono, ngoba unganikeza inani elidingekayo lama-carbohydrates ngokudla ngokufanele, futhi akudingekile ukwandisa ubungako babo ngenxa yezihlanganisi. Futhi kunqatshelwe ukufaka esikhundleni sokudla nabagibeli, njengoba lokhu kuzoholela ezinkingeni zempilo. Ngakho-ke, khetha izingxube zamaphrotheni, futhi ungabona umphumela wokuqeqesha ngokushesha.