Indlela Emangazayo Abadla Imifino Bangase Bamoshe Ukusebenza Kwabo

-Delile

• Ukugcina Ngezithako Zamaprotheni
• Buyekeza kwe-

Uma ungenayo inyama kanye negundane lokuzivocavoca, ujwayele inqwaba yabantu abazama ukukukholisa ukuthi awutholi amaprotheni anele. Iqiniso ukuthi, mhlawumbe unesibalo sakho sansuku zonke esilawulwayo (ubisi lwesoya! Quinoa!). Kepha ososayensi bezivocavoca banxusa abantu abadla imifino ikakhulukazi ama-vegans-ukuba baqale ukubuza umbuzo ohlukile: Ngabe ngithola ilungelo unomusa amaprotheni?

“Amaprotheni asekelwe ezitshalweni aphansi kakhulu kuma-amino acid abalulekile, futhi ngaphandle kwamaprotheni asekelwe ezilwaneni noma obisi, kuba nzima kubantu abadla imifino kanye nezilwane ezifuywayo ukuthola ikhwalithi yemisoco,” kusho uJacob Wilson, Ph.D., umqondisi weHuman Ilebhu Yokusebenza Nezokudla Kwezemidlalo eNyuvesi yaseTampa.

Ama-amino acid angu-21 abalulekile—iningi lawo elikhiqizwa umzimba wakho—ayizingqimba zamaprotheni. Futhi ukukhuthaza amaprotheni synthesis-aguqula umphumela wokwakhiwa kwemisipha-amazinga akho e-amino acid adinga ukufinyelela umkhawulo othile. Ngaphandle kokubili kwezinga eliphezulu ngokwanele kanye nezinhlobo ezanele zama-amino acid, amandla akho okwakha imisipha ayakhinyabezeka, kuchaza uWilson.

Kungani lolu daba lubaluleke kakhulu kubantu abadla imifino kanye nemifino? Imithombo ecebe kakhulu yama-amino acid ayisishiyagalolunye abalulekile umzimba wakho ongakwazi ukuwakhiqiza amaprotheni asuselwa ezilwaneni, njengenyama ebomvu, inkukhu, amaqanda nobisi. Ezintathu kulawo ayisishiyagalolunye ama-branched-chain amino acid (BCAA) futhi abaluleke kakhulu ekululameni kokujima. Ukuzamazama kwakho kwangemva kokujima kungase kuxazulule inkinga: Uma abadla izitshalo bedla ama-protein powders asezingeni eliphezulu, afana newhey nesoya, anazo zonke izinhlanganisela eziyisishiyagalolunye, akukho ukukhathazeka, kusho uWilson. (Thenga amaprotheni e-whey ukuthola ukunambitheka kwakho bese uthayipha ku-GNC Live Well.) Inkinga ifika lapho ukungezwani kokudla nemikhawulo yokudla ikwenza kube lula ukuthi i-whey ne-soy kungabi inketho.

Awunakulindelwa ekudleni okusekelwe ezitshalweni. Amanye amaprotheni ezitshalo "aphelele," okusho ukuthi aqukethe wonke ama-amino acid ayisishiyagalolunye ekudleni okukodwa. Okutholakala kakhulu kulokhu iquinoa, i-hempseeds, imbewu ye-chia, nesoya.

Amaprotheni angaphelele, kepha ayinkimbinkimbi ngokwengeziwe: "Amaprotheni amaningi asezitshalweni awanazo zonke i-amino acid ezibalulekile, ezithile nje, futhi yiziphi ezihluka ekudleni kuye ekudleni," kusho uBrad Schoenfeld, Ph.D., umqondisi weLebhu Lokusebenza Kwabantu eCity University yaseNew York. "Kumele uhlanganise amaprotheni ezitshalo ngamasu osuku lonke ukuze unikeze ukugcwaliswa okuphelele kwawo wonke ama-amino acid abalulekile."

Ubhontshisi, ngokwesibonelo, uphansi ku-amino acid lysine, kepha kuhlanganiswe nelayisi elicebe nge-lysine kuvumela ukudla kwalaba bobabili ukuthi kube ngumthombo ophelele wamaprotheni. Ezinye izinhlanganisela ze-ace zihlanganisa i-hummus ne-pita, ibhotela lamantongomane nesinkwa sikakolweni, kanye ne-tofu nelayisi-konke okuhlinzeka ngawo wonke ama-amino acid ayisishiyagalolunye abalulekile uma ehlanganiswe ndawonye. Futhi akudingekile ukuba udle wonke amapheya esidlweni esifanayo. Umzimba wakho uphethe inqolobane yama-amino acid, ukuze uthole ubhontshisi ngesidlo sasekuseni kanye nelayisi ngesidlo sasemini, uyanezela uSchoenfeld.

Ngakho-ke kungenzeka yini ukuzuza ama-amino acid anele ekudleni okusekelwe ezitshalweni? Yebo, kusho uSchoenfeld. Kepha ukudla okukodwa kwamaprotheni aphelele ngosuku akwanele ukugcina izinqolobane zakho zikhuphukile. Lokho kusho ukuthi ngaphandle kokuthi ubhekisisa ukuthi yimaphi amaprotheni owadlayo futhi owaziyo ukwakheka kwawo kwamakhemikhali, ukugcina i-amino acid echibini elanele futhi eliphelele kungaba nzima ukuhambisana nakho-ikakhulukazi uma usebenza futhi unemisipha ephakeme uyanezela, isidingo se-amino acid.

Ukugcina Ngezithako Zamaprotheni

Uma uyi-vegan, i-soy-free, futhi ungenalo ubisi, noma uvilapha ukubhangqa imithombo yakho yamaprotheni asuselwa ezitshalweni, cabanga ukuzama isengezo se-amino acid kanye ngosuku amasonto ambalwa (akukho ukulimala okuncane ukufaka ama-amino acid amaningi, abacwaningi bayakuqinisekisa).

Bobabili uSchoenfeld noWilson-kanye nabaphenyi abaningi-bayavuma ukuthi ukwengeza kuzosiza ukugcina imisipha yakho ingapheli. Abesifazane ocwaningweni lwaseJapan lwango-2010 abathathe izithasiselo ze-BCAA ngaphambi kokujima balulama ebuhlungu bemisipha yangemva kokujima ngokushesha emahoreni nezinsuku ezilandelayo. Ucwaningo lwase-Brazilian lwango-2011 lwathola ukuthi ama-milligrams angu-300 we-BCAA akhuphule inani lomoya-mpilo egazini labahlanganyeli, okubasiza bazizwe bengakhathali ngemva kokujima okuphelele.

Indlela engcono kakhulu yokwengeza izithako ze-amino acid ekudleni kwakho?

Yengeza ngemuva kokuzivocavoca: Ucwaningo oluningi lubonisa imiphumela emihle kakhulu lapho ababambiqhaza bengeza ama-amino acid ngemuva kokuzivocavoca. Isikhathi esibaluleke kakhulu sokugcwalisa uma ujuluka lapho kuphuma ilanga, kusho uWilson.Uma ugijima noma uzivocavoca ngesimo sokuzila, ngemuva kwalokho umzimba wakho uzama ukuthola lutho uze uwugcwalise ngamaprotheni nama-amino acid.

Bheka i-leucine: Abaphenyi abavela e-U.S. Army Research Institute of Environmental Medicine bathole ukuthi lapho ababambiqhaza bethatha isithako esine-leucine esine-amino acid (ngokuqhathaniswa nesisekelo) ngesikhathi sokugibela ibhayisikili imizuzu engu-60, amaprotheni abo emisipha akhuphuke ngamaphesenti angama-33. IMusclePharm's Amino 1 inebhalansi enkulu yama-amino acid, futhi iza ngosayizi abancane besikhathi sakho somzila ($ 18 for 15 servings, musclepharm.com).

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