Yidla Ukudla Kwamaprotheni Okunothile Kule Amino Acid Ngemuva Kokuzivocavoca Ngemiphumela Ehamba phambili Yomzimba Oshisayo

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Okudlayo ngemva kokuzivocavoca kwakho kubaluleke kakhulu njengokwenza ukujima kwasekuqaleni. Futhi uyazi ukuthi, noma kungukudla okulula noma isidlo, i-repast yakho kufanele ifake amaprotheni, ngoba yisakhi esisiza ukulungisa imisipha yakho esetshenzwe kanzima. (Thola ukuthi Kungani Abesifazane Badinga Indlela Entsha Yokondliwa Kwezemidlalo.)

Kepha noma ngabe lezi kungezona izindaba kuwe-futhi unezindlela ezimbalwa ongakhetha kuzo ezicebile zamaprotheni okulungele ngaso sonke isikhathi-nakhu ongakwenza hhayi yazi: Yonke imithombo yamaprotheni ayidalwanga ilingana. Ukudla okwehlukene kwamaprotheni kwenziwa ngama-amino acid abalulekile noma angaphansi kwama-20 (amabhlogo wokwakha amaprotheni), okunye sithanda kakhulu manje. (Bheka Buza Udokotela Wokudla: Ama-Amino Acids Abalulekile.)

"ILeucine ingelinye lama-amino acid amaningi futhi njengoba ucwaningo luguqulwa ucwaningo oluningi lukhombisa indima eyingqayizivele oludlalayo ekuhlanganisweni kwamaprotheni wemisipha," kuchaza uConnie Diekman, R.D., umqondisi wezokudla eyunivesithi eWashington University eSt Louis.

Ukuhlanganiswa kwamaprotheni emisipha yilokho okwenzekayo lapho umzimba wakho wakha noma wakha kabusha amaprotheni amasha anamandla kunezinguqulo zawo zangaphambilini. Futhi isifundo esisha ku Imithi & Isayensi Kwezemidlalo Nokuzivocavoca kutholakale ukuthi ukuthola amagremu amahlanu we-leucine acid post-workout ngaphakathi kokudla okulula okune-23 gram yamaprotheni kungaba yindawo emnandi uma kukhulunywa ngokuthola le nzuzo yokwakha imisipha. Abahlanganyeli bokufunda abathathe i-nosh ngama-23 amagremu wamaprotheni nama-5 amagremu we-leucine babenezinga eliphakeme ngamaphesenti angama-33 le-protein protein synthesis uma kuqhathaniswa nababambiqhaza bokufunda ababenesidlwana esigcwele ama-carbs namafutha nje. Ngaphezu kwalokho, labo ababenenani eliphindwe kathathu lamaprotheni kanye ne-leucine babenomehluko "ongenakuqhathaniswa" ezinzuzweni, ngakho-ke kuvele ukuthi okuningi akukhona ukuthi kungcono.

Kalula, imithombo eminingi yamaprotheni isivele ifaka i-leucine. U-Diekman utusa ubhontshisi wesoya, amakinati, i-salmon, ama-alimondi, inkukhu, amaqanda, nama-oats. “Nakuba i-leucine itholakala ekudleni okuningi kwamaprotheni ezilwane lokhu kunikeza amanani amakhulu, okwenza kube lula ngabesifazane ukukhulisa ukudla ngaso sonke isikhathi nangemva kokujima,” kusho u-Diekman. (Bheka: Indlela Engcono Kakhulu Yokuthola Imisipha Emile.)

Yenza i-munchie yakho ibe namandla nakakhulu ngokwengeza amanye ama-carbs: "Ukudla i-leucine nama-carbohydrate afana nezinhlamvu, izithelo, nemifino cishe kunikeza ukukhuthazwa okwengeziwe kwezindlela zokwakha imisipha okuholela ekubeni ngcono ngemva kokululama," kusho u-Diekman. Zama amaqanda ambalwa abilisiwe anethosi yokusanhlamvu nebhotela lamantongomane noma i-salmon nelayisi elinsundu ne-broccoli.

(Ukuthola amanye ama-hacks wokudla okunempilo, landa umagazini okhethekile wakamuva wamagazini wethu wedijithali-mahhala!)

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