Yiziphi amaprotheni ezenzelwe (nezizathu eziyishumi zokudla)

-Delile

• 1.Khiqiza isisindo semisipha
• 2. Khiqiza amasosha omzimba
• 3. Gcina isikhumba nezinwele ziphilile
• 4. Linganisa ama-hormone
• 5. Gcina isimiso sezinzwa esihle
• 6.Ukululama nokuhlinzwa kwesilonda
• 7. I-oxygen yokuhamba
• 8. Nikeza amandla
• 9. Gcina impilo ehlangene
• 10. Gaya futhi udle ukudla
• Inani lamaprotheni ongawadla ngosuku

Amaprotheni ayizakhamzimba ezidingekayo ukuze umzimba ukhiqize izingxenye ezibalulekile zomzimba, njengemisipha, ama-hormone, izicubu, isikhumba nezinwele. Ngaphezu kwalokho, amaprotheni ayengama-neurotransmitters, anesibopho sokudlulisa imizwa yezinzwa eyakha imicabango nemiyalo yomzimba ukuze umzimba uhambise.

Amaprotheni yisakhi somzimba esitholakala ekudleni okufana nenyama, inhlanzi, amaqanda nemikhiqizo yobisi, kanye nasekudleni okususelwa ezitshalweni, njengobhontshisi, ubhontshisi, amakinati, isisame kanye nodali.

Nazi izizathu eziyishumi zokudla amaprotheni:

1.Khiqiza isisindo semisipha

Amaprotheni ayizakhamzimba ezibalulekile ekulondolozweni nasekwandisweni kwesisindo semisipha, ngoba ukuze imisipha ikhule kuyadingeka, ngaphezu komkhuba wokuvivinya umzimba njalo, ukusetshenziswa okwanele kwamaprotheni asezingeni elifanele, njengalawo atholakala ekudleni kwesilwane imvelaphi, njengenyama, inkukhu namaqanda.

Inani lamaprotheni okufanele lisetshenziselwe i-hypertrophy liyahluka ngokuya ngesisindo nohlobo nenani lomsebenzi owenziwa ngokomzimba. Bona ukuthi yikuphi ukudla okusiza ukuthi uthole isisindo semisipha.

2. Khiqiza amasosha omzimba

Amasosha omzimba namaseli okuvikela enziwa ngamaprotheni, futhi ngaphandle kokudla okwanele kwalesi sakhi somzimba amasosha omzimba aba buthakathaka futhi umzimba uba sengozini yokungenwa yizifo kanye nezifo.

Ngaphezu kokusetshenziswa okwanele kwamaprotheni, ezinye izakhi zomzimba ezifana ne-zinc, i-selenium ne-omega-3 nazo zibalulekile ekugcineni amasosha omzimba amahle. Bona amathiphu wokuqinisa amasosha akho omzimba.

3. Gcina isikhumba nezinwele ziphilile

Amaprotheni anesibopho sokwakha i-collagen, into enikeza ukuqina kwesikhumba futhi ivimbele imibimbi namamaki wokuveza. Ngaphezu kwalokho, i-keratin, ingxenye eyinhloko yezinwele, nayo iphrotheni, yingakho izinwele ezinempilo zidinga lesi sakhi.

Kubalulekile ukukhumbula ukuthi ukudla okunjengenyama namaqanda, okunothe ngokwemvelo ngamaprotheni, ngokuyinhloko kubhekele ukukhiqiza i-collagen ne-keratin, ngakho-ke asikho isidingo sokugxila kokudla noma izithasiselo ze-collagen.

4. Linganisa ama-hormone

AmaHormone nawo ayizinto ezisemzimbeni ezakhiwa amaprotheni, ngakho-ke, ukuze ube nokulinganisela okuhle kwamahomoni, kuyadingeka ukuthi usisebenzise kahle lesi sakhi. Izinkinga ezinjengePolycystic Ovary Syndrome, ingcindezi noma ukukhathazeka kungadalwa yizinguquko zehomoni, futhi ukudla okunomsoco kubalulekile ukuthuthukisa izimpawu nokwelapha izifo.

5. Gcina isimiso sezinzwa esihle

Ama-Neurotransmitters afana ne-adrenaline ne-acetylcholine enziwe ngamaprotheni, futhi anesibopho sokudlulisa imizwa yezinzwa ekhiqiza imicabango, imizwa nemiyalo eyenza ukuthi umzimba wonke uhambe futhi usebenze kahle.

6.Ukululama nokuhlinzwa kwesilonda

Amaprotheni ayisisekelo esiyinhloko sokwakheka kwezicubu ezintsha, okudingeka ukubuyisa izinkinga ezinjengamanxeba nokusikeka kokuhlinzwa. Zakha izingxenye ezibalulekile zomzimba, ezinjengemithambo yegazi, izicubu ezixhuma, amaseli, i-collagen nesikhumba, futhi kubalulekile ukuthi kube nokusetshenziswa okwanele kwamaprotheni ngemuva kokuhlinzwa okukhulu, njengokuhlinzwa kwenhliziyo nokufakelwa komzimba.

7. I-oxygen yokuhamba

Amaseli abomvu egazi, amangqamuzana abhekele ukuthutha umoya-mpilo egazini, akhiwa amaprotheni, yingakho ukusetshenziswa okuncane kwalesi sakhi kungadala izinkinga ezinjengokushoda kwegazi, ubuthakathaka, ukubola nokuntula isimo.

8. Nikeza amandla

Ngaphezu kwama-carbohydrate namafutha, amaprotheni nawo angasetshenziswa njenge-substrate ukukhiqiza amandla emzimbeni nokulawula i-glucose yegazi, ikakhulukazi ekudleni okune-carbohydrate eningi. Igremu ngalinye lamaprotheni linikeza ama-4 kcal, inani elifanayo elinikezwa ama-carbohydrate.

9. Gcina impilo ehlangene

Amalunga akhiwa imisipha futhi abe nokutholakala okukhulu kwe-collagen, esebenza njengesiphazamisi phakathi kwamathambo, evimbela ukuwohloka kwawo nokubukeka kobuhlungu. Ngakho-ke, njengoba i-collagen yenziwa ngamaprotheni, ibalulekile futhi ekugcineni impilo enhle ehlangene nokuvikela ukulimala ngesikhathi sokuvivinya umzimba, okucindezela amalunga kakhulu. Bona ukuthi yenzelwe ini futhi uyisebenzisa nini i-collagen.

10. Gaya futhi udle ukudla

Ijusi le-gastric kanye ne-enzyme yokugaya ukudla kwenziwa ngamaprotheni, anomthwalo wokwehlukanisa ukudla kube yizinhlayiyana ezincane ezizomunzwa ngamathumbu.

Ngaphezu kwalokho, amaseli amathumbu anezithuthi ezakhiwa amaprotheni futhi ezisebenza njengezicabha ezivumela ukungena kwezakhamzimba ezingene emzimbeni.

Inani lamaprotheni ongawadla ngosuku

Inani elidingekayo lamaprotheni azodliwa ngosuku liyahlukahluka kuye ngesisindo somuntu kanye nomsebenzi owenziwa ngokomzimba. Isibonelo, umuntu omdala:

• Akuenzi ukuzivocavoca umzimba kudinga u-0.8 g wamaprotheni nge-kg ngayinye yesisindo;
• Ukuprakthiza ukusebenza komzimba okulula kudinga u-1.1 kuya ku-1.6 g wamaprotheni ngekhilogremu yesisindo ngasinye;
• Ukuzijwayeza ukuqeqeshwa kwesisindo kudinga u-1.5 kuye ku-2 g wamaprotheni ngekhilogremu ngayinye yesisindo.

Lokhu kusho ukuthi owakha umzimba onama-70 kg udinga ukufaka u-105 g kuya ku-140 g wamaprotheni, okumele ahanjiswe usuku lonke ukuze abe nomphumela omuhle wokugcinwa nokukhiqizwa kwesisindo semisipha. Hlangana nama-Supplements ayi-10 ukuthola ubukhulu bemisipha.

Ukuze ufunde kabanzi ngokudla okunothe kwamaprotheni, bukela le vidiyo elandelayo: