Abantu abaninzi bakholelwa ngokungazi ukuba iprotheni yintsikhelo ekhethekileyo yamachiza equkethe iprotheni . Enyanisweni, iiprotheyini kunye neeprotheyini zifana, zithetha ngamagama anentsingiselo efanayo. Siza kuqwalasela, kutheni kuthatha iiprotheyini, indlela enokukunceda ngayo ukulahlekelwa isisindo, kunye nokuba yiyiphi iprotheni ilungele amantombazana.
Uncedo kangakanani le protein yamantombazana?
Kukho uluvo lokuba umzimba wowesifazane kunye nomntu unokwahluka okunjalo ukuba iiprotheyini ziyazitshintsha zombini kufuneka zikhethwe ngokuhlukileyo. Enyanisweni, ukufana phakathi kwabameli beesondo ezahlukeneyo kuninzi kunokubahluko. Cinga indlela iprotheni echaphazela ngayo amantombazana.
Amaprotheni amadoda kunye namantombazana ayadingeka kwiinjongo ezifanayo:
- ukukhula kwezicubu zomzimba;
- ukuvuselelwa nokuvuselelwa ngokubanzi kwezicubu zomzimba ngokubanzi;
- ukuthatha inxaxheba ekuphenduleni kwe-enzymatic, i.e. ngexesha lokufana nokutya;
- ukwenzela ukuhanjiswa okuzinzileyo izinto ezincedo kwizitho kunye neetishu;
- ukuqinisa i-immune system;
- ngokusemgangathweni kwemvelaphi ye-hormonal.
Zonke ezi ziyimiphumo efunekayo ngokulinganayo kumadoda nabasetyhini. Ekuhambeni kwezemidlalo, izicubu zomzimba zonakaliswe, kodwa ngexesha lokubuyiselwa liqiniswa kwaye landa. Yingakho kubaluleke kakhulu ukunika umzimba umlinganiselo ofanelekileyo weprotheni. Kukho iindlela ezimbini: okanye amaxesha angama-3-4 ngosuku, udla iindawo ezinkulu zomzimba, i-cottage cheese, amaqanda, intlanzi, iinkukhu, kwaye uhlambe lonke ubisi, okanye amaxesha ambalwa ngosuku ukusela i-cocktail ye-protein.
Iprotheni yamantombazana: kungakanani ukuthatha?
Nabani na umntu, ongenayo ukungena kwimidlalo, kufuneka afumane igrama yeprotheni nganye ngeekhilogram yesisindo somzimba (intombazana enesisindo esingama-50 kg - 50 grams kwiprotheni ngosuku). Abo bachaphazelekayo kwimidlalo, iprotheni idinga ngaphezulu - 1.5 g nganye kilogram (intombazana enesisindo esingama-50 kg - 75 iiprotheyini ngosuku). Abo babandakanyeka ngokukodwa kwizakhiwo zomzimba kwaye basebenze ukwanda kwimizimba ye-muscle, imihla ngemihla kuthathwa ukuthatha i-2 g yeprotheni nganye ngekhigram yesisindo - (kwintombazana enesisindo esingama-50 kg - 100 grams of protein ngosuku). Ekubeni ama-dosage amakhulu kunzima ukubonelela ngesidlo esilula, iprotheni ekhethiweyo njengesongezelelo seprotheyini iya kuhlangula.
Iprotheni engcono kakhulu yamantombazana
Ayikho iprotheyini ekhethekileyo yokwenza isondo esifanelekileyo - zonke iiprotheyini ezifanayo, kwaye ukuba iphakhethi ithi yinto echaseneyo, ngoko uyazi-yinto nje yokukhohlisa.
Iiprotheni ezongezelelweyo ziza ngeendlela ezininzi: i-soy, i-whey, ubisi, iqanda, ixutywe. Cinga ngeempawu zabo: Iprotheni ye Whey iyona ekhawuleza, ithathwa ngamaxesha amaninzi ngemini, kwaye nangaphambili nangemva kokuqeqeshwa, ukubonelela ngokukhawuleza kwama- amino acids kumisipha.
Iprotheni yamanzi, okanye i-casein, uhlobo oluthile lwe-protein olunokuthi lugqibe indawo yokutya, okanye uthabathe ngaphambi kokulala ukuze izihlunu zivuselelwe ngokutsha xa umzimba uhlala.
Iprojekti ye-egg iyinxalenye ephakathi kwendawo yokuqala kunye neyesibini - inezinga elilinganayo lokufana
Iprotheni edibeneyo (i-multicomponent) yintlukwano edibanisa inzuzo yazo zonke iiprotheyini. I-Soy ishibhile ngaphezu kwayo yonke into, kodwa ixabiso layo lezinto eziphilayo liphantsi, ngoko ayikhuthazwa ukuyisebenzisa.
Naluphi na olu hlobo lweeprotheyini lunokusetyenziswa yintombazana kwaye ngenjongo yokufumana ubunzima be-muscle, kunye nenjongo yokunciphisa ubunzima kunye nomnxeba otywala. Umbuzo wendlela yokuthatha iprotheni kumantombazana ugqitywa ngabanye, ngokusekelwe kwinjani yeprotheni ekhethiweyo.