Yintoni efunekayo kwiprothini ngumbuzo obathanda bonke abantu abachaphazelekayo kwimidlalo kunye nokunyamekela impilo yabo. Abaninzi banokuqiniseka ukuba le yinto engumgubo ekhona kuphela kwindlela yokutya yokutya. Nangona kunjalo, eqinisweni, iprotheni yinkalo yendalo, eqinisweni, iproteinyini egciniweyo equlethwe emzimbeni wabo bonke abantu-iqukethe izicubu zezitho, iiseli, kwaye ngaphandle komsebenzi wobomi obuqhelekileyo akunakwenzeka. Nangona kunjalo, abadlali bafuna iiprotheni ezininzi kakhulu kunabantu abaqhelekileyo, kwaye ngenxa yoko kukho izizathu ezinzulu.
Kutheni iiprotheni zidinga abadlali?
Amadoda amaninzi aqala ukudlala imidlalo azama ukuphucula isibalo sabo, oko kukuthi, ukwakha imisipha . Kwaye ngaphandle kokuthatha inxaxheba kwiprotheyini ukufumana ubunzima be-muscle akunakwenzeka, yile nto iyisakhiwo esiyintloko sokwakha imfucu yomsila, eyenza ibe yindoda, ikhuphe, ikhusele ngakumbi. Inoxanduva lokubamba i-amino acid compounds, igcina ubuninzi kwinqanaba elifunayo, likhuthaza i-metabolism efanelekileyo, kwaye lijongene nokuzinza kwe-immune system, inika iiseli ngamandla aneleyo nokulawula ukusetyenziswa kwayo. Ngombulelo kwiprotheyini, nangona ngexesha loqeqesho olusebenzayo, umdlali akasayi kukhululeka ngenxa yokusabalalisa kwezicubu ze-muscle, kodwa ayingxenye yamakhilogremu angafunekiyo enqwelweyo kunye namanzi angaphezulu.
Abo bangayazi ukuba iiprotheyini zidinga ntoni kwimidlalo kwaye bayayigatya, kufuneka bahlale bekulungele ukuphazamisa imvelaphi ye-hormonal kunye nokugqithisa impilo. Ngenxa yokuba le protein nayo ixanduva lokudala i- hormones nokugcina izinga eliqhelekileyo le-biorhythms. Nangona emva kokuqeqesha okunzulu, indoda ayiyi kuva ngathi imon lemon kwaye iyakonwabela ukuzaliseka komsebenzi osebenzayo. Nangona kunjalo, ngenxa yesiphumo sokuba isicatshulwa, umntu akufanele aqonde ukuba kutheni iprotheni ye-whey iyadingeka, kodwa nini, kwaye njani kunye nokuba buninzi kangakanani.
Ngakanani iprotheni kufuneka ndiyithathe imini?
Iiprotheyini zeprotheni zingangena emzimbeni ngokwemvelo, kuba zifumaneka kwiindawo ezahlukeneyo zokutya. Uninzi lwalo lumelelwe kwimveliso kunye nemveliso yobisi, intlanzi, amaqanda, iiimbotyi. Umntu oqhelekileyo ukwanele ngokwaneleyo kwiprotheyini angayikhupha ekudleni, kuba umthamo oqhelekileyo wemihla ngemihla uya kuba yi-1 gram yeprotheni nganye nge kilogram yesisindo somzimba. Kodwa kubadlali abaqeqeshwe kakhulu kufuneka bahluke: 2-3 amagremu nganye kilogram yesisindo somzimba. Kwaye ukutya okuqhelekileyo apha akuyi kunceda kakhulu. Ngokomzekelo, ukufumana inani elifunekayo leprotheni, umdlali uya kufuneka adle iipakethi ezili-11 ze-cottage ushizi ngosuku, olungenakwenzeka ngokwenyama. Ngako oko, into ekhethekileyo - iproteyini ekhethekileyo, ukuxutywa kwimiba eyomileyo, amanzi, ubisi okanye ijusi, ezinokudakwa izikhathi ezingama-2-3 ngosuku.
Kufuneka uphuze kangakanani iprotheni ngaphambi kokuba uqeqeshe?
Ukuxhamla kweprotheni ye-whey, apho abagijimi bathatha ngendlela yeemfuno ezizodwa, kukuba kukukhawuleza kwaye kugxininiswe ngokupheleleyo ngumzimba kwaye ukusetyenziswa kwayo kwamandla aluncedo akuyi kutshabalaliswa. Ukufakela inxalenye yale nkunkuma, iiseli zidinga kuphela iiyure ezimbalwa, oko kuthetha ukuba ukulahleka kwamaprotheni ngenxa yokunyusa umzimba kuya kuhlanganiswa ngokukhawuleza. Ngoko ke, kufuneka uphuze iprotheni ukugubha 1-1.5 iiyure ngaphambi kokuba usebenze, kwaye kusasa emva kokulala okanye ngexesha lokuphuka phakathi kwemisebenzi yezemidlalo.