Amaphrotheni Ngaphambi Kokulala Angakhuthaza Kanjani Ukukhula Kwemisipha

-Delile

• Ukubuka konke
• Isayensi engemuva kwayo
• Ingabe lokhu wonke umuntu?
• Yini okufanele uyidle?
• Izindlela zokupheka ezinamaprotheni aphezulu
• Izithasiselo vs. ukudla kwangempela
• Ukuthatha

Ukubuka konke

Noma ngabe ufuna ukunciphisa isisindo noma ukuzuza, ukudla okunenani elanele lamaprotheni kuyisihluthulelo.

Ukuphakamisa ukuthi amakhalori akho ansuku zonke kufanele abe nalokhu:

• Amaphesenti ayishumi kuya kwangu-35 amaprotheni
• Amaphesenti angama-45 kuye kwangama-65 avela kuma-carbohydrate
• Amaphesenti angama-20 kuye kwangama-35 amafutha

Isabelo esinconywayo sansuku zonke samaprotheni singama-0.8 amagremu ngekhilogremu lesisindo somzimba ngamunye. Ucwaningo luphakamisa ukuthi abagijimi bayazuza kumaprotheni amaningi ukukhulisa ukukhula kwemisipha. Labo abavamise ukuphakamisa izinsimbi njalo noma ngokungaguquguquki bangaqeqeshwa bangazuza ngokudla u-1.3 kuye ku-1.8 amagremu wamaprotheni ngekhilogremu lesisindo somzimba ngosuku.

Lokho kusho ukuthi owesilisa osebenza ngamakhilogremu angu-180 kufanele adle cishe ama-106 kuye kwangama-147 amagremu wamaprotheni ngosuku lokukhula kwemisipha. Owesifazane osebenza ngamakhilogremu angu-140 kufanele adle phakathi kwama-83 no-114 amagremu wamaprotheni ngosuku.

Ngabe kunesikhathi esifanele sokudla le protein? Ngenkathi ukushaya ukudla nsuku zonke kubaluleke kakhulu, ucwaningo lukhombisa ukuthi isikhathi samaprotheni singenza umehluko.

Izifundo zixubene nokuthi ukudla amaprotheni ngokushesha ngemuva kokuzivocavoca kunomthelela omuhle ekukhuleni kwemisipha. Ucwaningo oluningi lukhombisa ukuthi amaprotheni adliwe ngaphambi kokulala angakhulisa ukukhula kwemisipha.

Isayensi engemuva kwayo

Amaprotheni ahlinzeka ngama-amino acid, akha imisipha yethu. Imisipha yethu iyazilungisa futhi ikhule ngenkathi silele. I-hormone yokukhula iphakanyisiwe ngalesi sikhathi. Le hormone ikhulisa ukukhula kwemisipha futhi inciphise amafutha.

Ucwaningo luye lwabonisa ukuthi uma udla inani elanele lamaprotheni ngaphambi kokulala, uzosebenzisa ngokugcwele le spike ku-hormone yokukhula futhi ukwandise ukuzuza kwemisipha. Lokhu kwenzeka ngoba unikezela ngama-amino acid adingekayo ukulungisa nokukhula.

Ucwaningo lwango-2012 luhlolisise umphumela wokudla amaprotheni ngaphambi kokulala nababambiqhaza abesilisa abasebasha abayi-16. Benze umdlalo owodwa wokuphakamisa izinsimbi kusihlwa futhi banikezwa amagremu angama-20 wamaprotheni ngokushesha ngemuva kokuzivocavoca. Emizuzwini engama-30 ngaphambi kokulala, abesilisa abayisishiyagalombili bafaka isiphuzo ngama-gramu angama-40 we-casein. Amanani amaprotheni synthesis synthesis akhulisiwe emadodeni ayisishiyagalombili adle isiphuzo se-casein ngaphambi kokulala. Lokhu kunikeze ubufakazi bokuthi amaprotheni akhulisa ukuzivocavoca umzimba ngemuva kokululama ebusuku.

Enye kusukela ngonyaka ka-2015 iqaphe izinsizwa ezingama-44 njengoba bephothula uhlelo lokuqeqesha amasonto ayi-12. Bonke ababambiqhaza badle ukudla okunamaprotheni aphezulu (ama-1.3 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba). Iqembu elilodwa lisebenzise isiphuzo ngaphambi kokulala eliqukethe ama-27.5 amagremu wamaprotheni kanye no-15 amagremu ama-carbohydrate. Elinye iqembu lathola isiphuzo se-placebo. Iqembu eladla isiphuzo samaprotheni labona ukuthuthuka okukhulu emandleni emisipha, usayizi wemisipha, nosayizi we-fiber fiber.

Kodwa-ke, zombili lezi zifundo zazinemikhawulo. Akucaci ezifundweni zombili ukuthi ukwanda kokudla okuphelele kwamaprotheni nsuku zonke noma ukudla amaprotheni ikakhulukazi ngaphambi kokulala kuholele ekuzuzeni kwemisipha.

Kodwa-ke, umzimba wonke wocwaningo mayelana nokudla kwamaprotheni nokukhula kwemisipha kuholele ekutheni kuthathwe isimo sokuthi “iprotheni ye-casein (~ 30-40 g) ngaphambi kokulala ingakhuphula ngokuqinile i-MPS [imisipha yamaprotheni synthesis] kanye nesilinganiso semethabolikhi ubusuku bonke. ” Bancoma ukungena kwamaprotheni asebusuku kubagijimi abaqeqesha ekuseni ngovivi bengadlanga, noma kusihlwa emva kwesidlo sakusihlwa.

Futhi ngokuqhathanisa okuhlukile kokudla okulula kwe-carbohydrate amavesi ukudla okulula kwamaprotheni ngaphambi kokulala, iqembu lamaprotheni lalithuthukise imetabolism.

Ingabe lokhu wonke umuntu?

Ucwaningo lwango-2011 luhlolisise ukulahleka kwemisipha ngobudala. “Amadoda asebekhulile anempilo” ayishumi nesithupha abambe iqhaza ocwaningweni. I-casein eyisi-8 efakiwe, iphrotheni egaya kancane, ngaphambi kokulala. Enye ingxenye yayine-placebo. Labo abadle iprotheni ye-casein bakhombise ibhalansi enhle kakhulu yobusuku bonke yomzimba wamaprotheni wonke. Lokhu kusho ukuthi amaprotheni adliwayo ngaphambi kokulala akhuthaza ukukhula kwemisipha, noma kubantu asebekhulile nabangasebenzi kangako.

Kodwa-ke, okunye kukhombisa ukuthi kubantu abahleli phansi, abakhuluphele ngokweqile, ukudla okulula ngaphambi kokulala kwandisa amazinga e-insulin ngakusasa ekuseni. Lokhu kungahle kuholele ekutholeni kwesisindo esithe xaxa. Lokhu kubonakala kuyiqiniso kuwo womabili amaprotheni nama-carbohydrate. Ngakho-ke, izinzuzo zesikhathi sasebusuku, isidlo sangaphambi kokulala samaphrotheni sibonakala kangcono kubasubathi, ukuzivocavoca nsuku zonke, noma asebekhulile.

Yini okufanele uyidle?

Uma ungathanda ukukhulisa ukukhula kwemisipha ngesikhathi sokulala, yini okufanele uyidle? Umuntu omdala ovamile kufanele ahlose okuthile ngama-10 kuya ku-20 amagremu wamaprotheni.

Imithombo emihle yamaprotheni ifaka:

• izinkukhu
• inhlanzi nokudla kwasolwandle
• tofu
• imidumba, udali, nophizi
• I-yogurt yamaGrikhi, i-cottage shizi, noshizi we-ricotta
• amaqanda
• amantongomane

Cishe ama-ounces amathathu enkukhu, isalmon, amaphesenti angama-90 enkomo yenkomo epholile, noma inkomishi eyodwa kabhontshisi ophekiwe noma ama-lentile kuzokusiza ukuthi ufinyelele ku-20-gram mark mark. Okunye ukudla okulula okuphezulu kwamaprotheni kufaka:

• 1 inkomishi 1 amaphesenti ubisi fat cottage shizi
• ucezu lwesinkwa esisodwa nebhotela lamantongomane nengilazi yobisi oluyi-1%
• isitsha esisebenza kanye se-yogurt ecacile yamaGrikhi enamajikijolo
• amaqanda amathathu abilisiwe

Izindlela zokupheka ezinamaprotheni aphezulu

• inkukhu ye-bruschetta, equkethe utamatisi we-cherry omibalabala ne-basil
• isikhumba sikalamula esinomzimba omncane, esinososo kakhilimu kashizi kalamula
• ama-mushroom bison slider, ngoshizi ocibilikile nocezu lukatamatisi
• lentile eboshiwe enemifino, emikhulu ngesinkwa esinoqweqwe
• i-vegan protein burrito yokugcina, egcwele i-quinoa nobhontshisi omnyama

Izithasiselo vs. ukudla kwangempela

Ngenkathi ama-powders powders, shakes, kanye nemigoqo nakho kunganikeza inani elanele lamaprotheni, kungcono ukusebenzisa ukudla "kwangempela" esikhundleni sokudla okuningi.

Lezi zithasiselo azinikezi izakhi ezifanayo njengokudla okuphelele njengezinyama ezinamafutha, amaqanda, noma iyogathi. Zibuye zivame ukupakisha ushukela noma okokunandisa okufakelwayo futhi kungaba nama-calories aphezulu. Ngaphezu kwalokho, izithasiselo azilawulwa ngokuqinile yi-U.S. Food and Drug Administration. Lokho kusho ukuthi izifundo ezibalulwe ngenhla zisebenzise izengezo zamaprotheni, hhayi ukudla okuhlanganisiwe kwamaprotheni.

Uma unenkinga yokuhlangabezana nezidingo zakho zansuku zonke ezinconyiwe zekhalori noma zamaprotheni, ukuzamazama kwamaprotheni kungaba yindlela enhle. UMnyango Wezolimo wase-U.S. Uncoma cishe ama-kilojoule angama-2 600 ngosuku endodeni ekhuthele ngokwanele kanye nama-calories ayi-2 000 ngosuku kowesifazane osebenza ngokulingene ukuze agcine isisindo. Uma uhlose ukunciphisa isisindo, izidingo zakho zekhalori zizoba ngaphansi.

Ukuthatha

Uma ubheke ukukhuthaza ukukhula kwemisipha kusuka ekusebenzeni kwakho, cabanga ukungeza amaprotheni enkambisweni yakho yasebusuku kakhulu. Ngokunikeza ama-amino acid adinga imisipha yakho ukuwalungisa nokwakha kabusha ngesikhathi sokulala, ungenza inzuzo ngenkathi usnuza.