Ungayithatha kanjani amaprotheni ngendlela efanele?

Ukuze uthole ubukhulu bemisipha ngempumelelo enkulu, udinga ukuthatha amaprotheni afanele. Ukubalwa kwesidingo somzimba samaprotheni kudlala indima enkulu ekwandeni okusheshayo kwemisipha.

Ngabe Udinga Amaprotheni Mangaki Ukuze Ukhule Ngokufanele Kwemisipha?

Ucwaningo olwenziwe ngemitholampilo luye lwenziwa ukubala inani elidingekayo lamaprotheni ekukhuleni okuphumelela kakhulu kwemicu yemisipha.

Ibha lamaphrotheni

Iqembu lososayensi abavela eCanada University McMaster lenze ucwaningo oluthi "Exercise Metabolism", oluthinta iqembu eligxile kakhulu kubantu abasha. Ababambiqhaza baqeqeshe amandla, ngemuva kwalokho badla okumhlophe kweqanda ngendlela yoketshezi, kanti umthamo wamaprotheni esiphuzweni uhlukile futhi wawungu-0, 5, 10, 20, 40 g.

Ngesikhathi sokuhlolwa, ososayensi bahlole inzuzo yemisipha kumuntu ngamunye wabahlanganyeli. Kwavela ukuthi ukwanda okuhle kakhulu kwemisipha kwenzeka kubantu abasha abadla amaprotheni enanini lama-20 g.

Ngo-2016, iqembu lososayensi baseBrithani abavela e-The University of Stirling lashicilela imiphumela yocwaningo ngenani elidingekayo lamaprotheni wokuthola isisindo semisipha. Iqembu lokugxila lifaka abantu abasha abangama-48 ngaphandle kwezifo ezingamahlalakhona noma ezinzima, isisindo somzimba esijwayelekile sasingu-80 kg. Ngesikhathi kufundwa, ababambiqhaza badle ibhulakufesi ngesidlo esinothe ngamaphrotheni - isisindo somzimba esingu-0.5 g / kg. Ngemuva kwamahora amathathu, amavolontiya enze izivivinyo zamandla emilenzeni nasezinqeni. Imizuzu eyi-10 ngemuva kokuqeqeshwa, ababambiqhaza badle i-0, 10, 20, 40 g yamaprotheni we-whey.

Ochwepheshe baqhathanisa umsebenzi wokuphendula kwe-anabolic besebenzisa ama-athomu abhalwe urea nama-phenylalanine. Imiphumela yocwaningo iqondane nokuhlolwa kososayensi baseCanada.

Ukusebenza kahle okukhulu kokukhula kwemisipha kufinyelelwe ngomthamo wama-20 g wamaprotheni:

• lapho usebenzisa i-supplement equkethe i-10 g yamaprotheni, ukuzuza kwemisipha kwakungu-49%;
• umthamo ka-20 g ukwanda kwamaprotheni synthesis ngu-56%;
• ngokusetshenziswa kwesengezo esigxile kakhulu - i-40 g, izinga le-metabolic ye-phenylalanine kanye nokuhlushwa kwe-urea kukhuphukile, futhi ukwanda kokukhula kwemisipha akuzange kwehluke cishe kunalokho eqenjini lokugxila, elathola ama-20 g wamaprotheni.

Ucwaningo lubhalwe kuwebhusayithi njenge-ISRCTN92528122.

Ungathatha kanjani amaprotheni wokukhula kwemisipha

Ukusetshenziswa kwamaprotheni ekuseni kukuvumela ukuthi wenzele ukungabikho kwamaprotheni okwenzeka ebusuku ngaphansi kwethonya lamahomoni adrenal, futhi ngenxa yokuntuleka kokudla. Ukusetshenziswa kwesengezo kubaluleke kakhulu uma umgijimi engasebenzisi i-casein ehamba kancane ngaphambi kokulala. Ukusetshenziswa okuphumelela kakhulu kwe-whey.

Kunconywa ukuhlanganisa isengezo nesidlo sasekuseni esigcwele - i-omelet, i-oatmeal, amasaladi yemifino nezinye izitsha.

Ukudla kwamaphrotheni ngaphambi kokuzivocavoca ngokuvamile kunconyelwa abagijimi ngesikhathi sokulungiselela okukhulu komncintiswano lapho umzimba udinga ukwanda kwamaprotheni. Ungaphuza futhi i-cocktail uma isidlo sokugcina besingaphezu kwamahora amathathu edlule. Ukuthatha isengezo bese kunxephezela ukuswela kwamaprotheni futhi kukhuphule ukusebenza kokuzivocavoca okuzayo.

Amaprotheni we-Whey asebenza kahle kakhulu. Amaprotheni aphezulu kakhulu afaka phakathi iW Whey Protein, Amino Protein, JYMProJYM, nokuningi. Izithasiselo ziza nezinhlobonhlobo zokunambitheka, kusuka kumakhukhi e-chocolate chip kuya kuma-raspberries.

Ukuthatha amaprotheni ngemuva kokuzivocavoca umzimba kubaluleke kakhulu ukukhulisa ukukhula kwemisipha. Ngokushesha ngemuva kokwenza ukuzivocavoca okukhulu, ukuqhuma kokuphendula kwamakhemikhali kuqala - ukuhlanganiswa nokubola kwamaprotheni. Ukuze ukwakheka kwamaprotheni emisipha kudlule ukonakala kwawo, kuyadingeka ukusebenzisa izithako zemidlalo.

Kunconywa ukusebenzisa i-whey noma ukuhlukanisa ukuze ugcwalise izinqolobane zamaprotheni. Ngemuva kokuzivocavoca imizuzu engu-25-30, iwindi le-protein-carbohydrate liyavela emzimbeni. Lesi simo sibonakala ngokushintsha kwenkambo ejwayelekile yemetabolism - amaprotheni angenayo kanye nama-carbohydrate asetshenziswa kuphela ekwakhiweni kwamaprotheni, ngakho-ke, akukho ukuthunyelwa kwamafutha ezicutshini ezingaphansi. Ngalesi sizathu, izazi zokudla zincoma ukusebenzisa abazuza ngemuva kokuzivocavoca esikhundleni samaprotheni. Isengezo asihlanganisi amaprotheni kuphela, kepha nama-carbohydrate. Lokhu kuqanjwa kwakha imisipha ngempumelelo. Izinzuzo ukusetshenziswa ngasikhathi sinye kokungezelela kwezemidlalo nge-BCAA - i-branched chain amino acid, kanye ne-carnitine, eyehlisa ukukhathala futhi inciphise isikhathi sokululama.

Ukuthatha izithako zemidlalo phakathi kokudla kunikeza umzimba wakho amaprotheni usuku lonke. Lokhu kuyiqiniso ikakhulukazi ngesikhathi sokomisa noma ukwephula indlela odla ngayo. Ungathatha i-whey protein, ugxilise ingqondo, uhlukanise.

Kunconywa ukuphuza amaprotheni we-casein ngaphambi kokulala. Lolu hlobo lokungezelela ezemidlalo lungena kancane, oluvimbela ukuwohloka kwamaprotheni emisipha nokulahleka kwemisipha. Phakathi nobusuku, izindlala ze-adrenal zikhiqiza amanye ama-catecholamine asiza ukudiliza amaprotheni. Kunconywa ukuthi kudle ikesi ngehora elilodwa ngaphambi kokulala.

Ukudla kwamaprotheni ngemuva kokuwathatha kwenzeka ngaphakathi kwamahora angu-5-8, kuya ngezimpawu zempuphu kanye nezimpawu zomzimba ngamunye. Kuyasebenza ukusebenzisa i-casein ngemuva kokuzikhandla okukhulu ngokomzimba, ngoba ukutholwa kwamaprotheni amahora ambalwa kusheshisa ukuvuselelwa kwamaseli emisipha alimele.

Isengezo semidlalo sinconywa ukuthi sifakwe ekudleni ngenkathi silandela ukudla okuqinile, lapho imisipha iyeka ukukhuphuka ngevolumu ngaphandle kokudla okwengeziwe kwamaprotheni.

Indlela eyinhloko yokudla okunomsoco wokuthola isisindo semisipha iyinkimbinkimbi. Ukusebenza kahle okuphezulu kuyabonakala ngokudla okuvamile nokwesikhathi eside (inyanga noma ngaphezulu) kokungezelelwa kwezemidlalo. Kulokhu, kunconywa ukudla okunezingxenye eziningi kwezokudla kwezemidlalo, okubandakanya amaprotheni noma ama-gainers, ama-BCAAs, i-carnitine nezinye izakhamzimba. Ukuhambisana nemithamo edingekayo kanye nomthamo wesilinganiso kusiza ukufeza ukukhululeka okufunwayo.

Kodwa-ke, inkolelo esabalele yokuthi ukondliwa kwezemidlalo kungathatha indawo yokudla okuvamile akulungile. Ukushintshela ekudleni kwe-mono kungadala ukulimala okungenakulungiseka emzimbeni. Ungakhohlwa mayelana nokuphikisana okungenzeka kokuthatha izithako zemidlalo. Ngakho-ke, abantu abane-lactose ukungabekezelelani badinga ukusebenzisa isengezo se-soy. Uma kwenzeka ukusabela okweqile noma eminye imiphumela emibi ngenkathi usebenzisa amaprotheni, kufanele uyeke ukuyithatha bese uthintana nodokotela.

Kufanele uthathe amaprotheni amangaki ngosuku

Isidingo samaprotheni sincike enanini lokuvivinya umzimba, amandla alo, kanye nobulili, ubudala, isisindo nezinye izici zomzimba ngamunye.

Ngokwesilinganiso, umuntu ongabandakanyeki kwezemidlalo udinga cishe u-1 g wamaprotheni nge-1 kg yesisindo somzimba. Abasubathi abazivocavoca njalo badinga ama-2-3 amagremu wamaprotheni kg ngayinye. Kunconywa ukuthi abaqalayo baqale ngenani elijwayelekile lamaprotheni - 1 g / kg, futhi benyuse kancane kancane.

Uma ukudla kwemvelo kuhlangabezana nezidingo, akudingekile ukufaka izithasiselo zemidlalo ekudleni. Ngaphandle kwalokho, imisipha izokhula ngokushesha uma usebenzisa izithako zokudla noma ulungisa imenyu.

Isibonelo, umgijimi unesisindo sama-78 kg, okusho ukuthi imfuneko yansuku zonke yamaprotheni ingama-220 g Ngokudla, kunikezwa kuphela i-150 g yamaprotheni emzimbeni, okuncane kakhulu kunokujwayelekile.

Ukuqonda ukuthi mangaki amaprotheni engeza ukufaka ekudleni, ukubalwa kwamaprotheni kubalwa. Ngalokhu, i-150 g isuswe ku-220 g, ukushoda kungama-70 g. Ukudla okukodwa kwamaprotheni kuqukethe cishe ama-25 g wamaprotheni, okusho ukuthi izithasiselo zokudla zithathwa kathathu ngosuku.

Isikimu esifanayo singabalwa ngokuzimela, ngokuya ngesisindo sayo. Isikhathi sesifundo sincike kwimininingwane yokuqala kanye nemiphumela oyifunayo.

Ithebula lokudla kwamaprotheni amaphakathi nsuku zonke nge-1 kg yesisindo somzimba (amagremu)

Ithebula elingezansi likhombisa isidingo samaprotheni nsuku zonke ngokuya ngobulili nobudala.

Ungawathatha kanjani amaprotheni okwehlisa isisindo samantombazane

Amaprotheni athathwa hhayi kuphela ukukhulisa isisindo somzimba, kodwa futhi ukunciphisa isisindo, okubaluleke kakhulu kumantombazane. Ukwehlisa isisindo, udinga ukusebenzisa izithasiselo zemidlalo ngendlela efanele.

Amaprotheni we-Whey wemikhiqizo ehlukene

Amaprotheni we-Whey atholakala njenge-hydrolyzate, ahlukanise futhi agxile. Umehluko usezingeni lokususwa kwamafutha. Ukwehlisa isisindo kunconywa ukusebenzisa i-isolation noma i-hydrolyzate. Aqukethe inani elincane lamafutha.

Iresiphi yesithasiselo ilula - uthele ubisi empuphu. Iseluleko ngokudla okunempilo ukusebenzisa umkhiqizo ongenamafutha.

I-Casein protein isetshenziselwa ukuvimbela ukuwohloka kwamaprotheni emisipha ebusuku. Ngaphezu kwalokho, ukudla kancane ama-amino acid ngesikhathi sokuphumula kwamahora angu-7 kuyakwazi ukubuyisela imicu yemisipha eye yathola i-microtraumatization. Isengezo siyimpuphu eyomile exutshwe kahle obisini noma emanzini kusetshenziswa isihlukuzizi futhi kuphuzwe imizuzu engama-30-60 ngaphambi kokulala.

Ukwehlisa isisindo ngesikhathi esifushane, kunconywa ukunamathela ekudleni okunezingxenye eziningi, ukudla okungabandakanyi amaprotheni kuphela, kepha futhi ne-BCAA, i-creatine, amavithamini namanye amakhemikhali awusizo.

Phakathi kokuzivocavoca, i-whey isetshenziselwa ukugcina ukuhlushwa okuvamile kwamaprotheni emzimbeni.

Umphumela

Isikhathi sokudla kokudla okunomsoco kwezemidlalo sinciphise isisindo sokuqala somzimba, izici zokudla okunempilo kanye nesilinganiso semethabolic. Njengomthetho, amaprotheni athathwa ngokuhamba kwezinyanga ezimbalwa.

Ukufeza umphumela omkhulu, awunakukhawulelwa ekudleni okukodwa nje kwamaprotheni - kunconywa ukusungula ukondleka bese uqala ukuzivocavoca umzimba.

Kwabaqalayo, ukugijima ekuseni noma kusihlwa kufanelekile, okungashintshwa ngokuzivocavoca amandla njengoba izinga lakho lokuqina lilonke lenyuka. Uma umzimba ungalungiselelwe, awukwazi ukujikisa kakhulu - lokhu kungalimaza umzimba.

Bukela ividiyo: MrExcels Learn Excel #773 - Google Calendar (Novemba 2024).