Hhayi abagijimi be-novice kuphela, kepha nabasubathi abanolwazi abahlale bewazi umehluko phakathi kwezinhlobo zokudla kwezemidlalo. Abantu abaningi abakwazi ngisho nokuchaza ukuthi iyiphi iprotheni noma i-gainer ethathwe ngayiphi injongo. Iqiniso ngukuthi zombili izithasiselo zenzelwe ukwenzela ukungabi khona kwezakhamzimba ezinganikezwa ukudla. Noma kunjalo, le mikhiqizo isebenza ngezindlela ezihlukile.
Kuyadingeka ukuthi ukhethe ukudla kwezemidlalo ngokuya ngezidingo zomzimba wakho. Uma inhloso yokuzivocavoca ejimini kungukunciphisa umzimba, futhi umuntu ngokwemvelo ethambekele ekubeni ukhuluphele, kunconywa ukuthatha izingxube zamaprotheni ezinamaprotheni amaningi. Uma kungenakwenzeka ukwakha isisindo semisipha ngenxa yemetabolism esheshayo nokuncipha kwemvelo, kuwukuhlakanipha ukuthatha izinzuzo, eziqukethe ama-carbohydrate amaningi (kufaka phakathi asheshayo).
Funda kabanzi ngomehluko phakathi kwenzuzo neprotheyini ku-athikili.
Umehluko phakathi kwenzuzo namaprotheni
Umehluko omkhulu phakathi kwale mikhiqizo emibili ukwakheka okuhlukile. Izithasiselo zamaphrotheni cishe ziyimikhiqizo yamaprotheni emsulwa enama-carbohydrate amancane namafutha. Umgomo oyinhloko wokudla kwamaprotheni "wengeze" inani elidingekayo lamaprotheni amsulwa ngaphandle kokweqisa ukudliwa kwekhalori kokudla. Lokhu kulula uma imfuneko yansuku zonke yamaprotheni iba yinto yokuthi sekuvele kube nzima ukuyithola ekudleni okujwayelekile (udinga ukudla kaningi noma izingxenye ezinkulu kakhulu). Kubantu abamatasa, isengezo sizoba wusizo lapho singekho isikhathi noma ithuba lokunikeza ukudla okunekhalori eliphansi.
Ngokushoda okunamandla kwama-calories, basebenzisa izinzuzo. I-gainer iyinkimbinkimbi yamaprotheni enokuqukethwe okuphezulu kwama-carbohydrate, kanye namafutha, amavithamini kanye namaminerali. Lezi zithasiselo ziyadingeka ukuthola ngokushesha isisindo semisipha kubantu abane-metabolism esheshayo nezinkinga zokukhula kwemisipha. Kulokhu, abazuzi bangathathwa usuku lonke, ngokuya ngokuqukethwe kwekhalori lansuku zonke ekudleni ngakunye.
Kubo bonke abanye abantu, kunconywa ukuthi uthathe lezi zithasiselo ngokushesha ngemuva kokuzivocavoca ukuvuselela amandla alahlekile. Le ukuphela kwendlela esebenzayo - ngaphandle kwalokho ngeke idliwe kahle, kepha iguqulwe ibe ngamafutha omzimba.
Abantu ngokwemvelo abakhuluphele ngokweqile noma abakhuluphele bangazilimaza ngokwabo ngokuthatha inzuzo. Ama-carbohydrate angacubungwanga ngesikhathi azoqala ukufakwa ngokushesha kuzicubu ze-adipose - imiphumela yokwamukelwa okunjalo izobe ingekuhle ngokuphelele. Abaqeqeshi ezimweni ezinjalo bayelulekwa ukuthi bathathe amaprotheni, agcina ibhalansi yama-amino acid emisipheni futhi akhuthaze ukukhula kwawo.
Iqiniso elibalulekile: zombili izengezo kwesinye isikhathi ziqukethe i-creatine. Le-amino acid isiza ukuqinisa amasosha omzimba futhi ivuselele izinqubo ze-metabolic emisipheni. Futhi, amaprotheni kumaprotheni nakuma-gainers ayahluka ezingeni lokumuncwa. Isibonelo, kuyaziwa ukuthi amaprotheni avela emaqandeni enkukhu amuncwa ngokushesha kunenkomo. Kepha lokhu akusho ukuthi "ukondla" umzimba ngama-amino acid adingekayo atholakala kuhlobo oluthile lwamaprotheni kungcono kunenye. Amaprotheni agayeka kalula ahlukaniswa ngokushesha futhi angene egazini.
Yikuphi okungcono - amaprotheni noma inzuzo?
Imisipha idinga amandla okwakha kabusha isakhiwo sayo ngemuva kokuzivocavoca kanzima. Ngaphezu kwalokho, umzimba unesidingo samaprotheni - lesi yisisekelo nezinto zokwakha zokwakha umzimba wokusiza.
Ukunquma ukuthi isiphi isengezo okufanele sibe khona ekudleni akulula. Umqeqeshi noma udokotela uzosiza ukwenza lokhu ngokuqhathanisa umsebenzi womzimba womdlali nokudla kwakhe.
Ukuze kube lula, sizobheka izinhlobo ezintathu zomzimba wabasubathi:
- Isitshudeni esincane, esikhungathekile esifuna ukwenza imisipha ka-Arnold yenziwe ngokushesha. Ukudla kwakhe okuyinhloko isemishi loshizi lesidlo sasekuseni, isobho egumbini lokudlela lesidlo sasemini, namadombolo noma amazambane acubuziwe ngomvimba wesidlo sakusihlwa. Ngemuva kokuthuthuka okusobala kwimenyu yakhe (ukudla okugcwele okuvela enhlanzini, inyama, imifino nokusanhlamvu), kuvela ukuthi akakabi nesisindo. Umuntu onjalo ukulungele ukuthatha i-gainer ama-2-3 izikhathi ngosuku.
- Umabhalane wasehhovisi lokuhlala phansi, ushade nezingane ezimbili nomphathi weLexus. Uchitha isikhathi esiningi sosuku ehleli esihlalweni eshayela iHyundai yakhe. Kule minyaka engu-5 eyedlule, kuvele "isisu", nebhulukwe seligcotshwa phakathi kwemilenze kaningi. Ukudla okuyinhloko kwalolu hlobo amakhefu ekhofi enedonathi, ubhiya namashipsi nabangani kusihlwa, kanye nepuleti lamazambane othosiwe kanye nenyama yesidlo sakusihlwa. Kufanele abhekisise amaprotheni amsulwa, azothatha indawo yamakhefu ekhofi, ukudla okulula kanye nobhiya nabangani.
- Usomabhizinisi omatasa, uhlakaniphile futhi uhlala egijima kwenye indawo. Uqala ekuseni ngokugijima epaki, kuthi kusihlwa aye eCrossFit noma achithe "imizuliswano eringini". Ukudla kwakhe kungukudla okunempilo, kepha kudla ibhulakufesi nesidlo sakusihlwa kuphela, futhi phakathi nosuku, inkomishi enkulu ye-espresso. Isakhiwo sezithako zombili silungele umuntu onjalo. Isidlwana sokuqala ngesimo samaprotheni, inzuzo ngemuva kokuqeqeshwa, futhi mhlawumbe uthathe ingxube yazo phakathi nosuku.
Ngakho-ke, ukukhetha phakathi kwamaprotheni nozuzayo kukodwa kakhulu futhi kuya ngemibandela eminingi:
- Kusuka endleleni yokudla. Uma ukudla kwansuku zonke kushoda ngamaphrotheni nama-carbohydrate, izithako ezikhethekile zibalulekile.
- Kusukela ekwakhiweni komzimba womuntu:
- Ama-ectomorphs, abantu abajwayele ukuzaca, angathatha ama-gainers ngaphandle kokwesaba.
- Ama-Endomorphs athambekele ekukhuluphaleni akufanele asebenzise ngokweqile ama-carbohydrate ngokwesaba ukuthola amakhilogremu athe xaxa.
- Ama-Mesomorphs, abantu abanokulingana komzimba okuhle, kungcono ukuhlanganisa izithasiselo ukuthola isilinganiso esilinganayo samaprotheni kuma-carbohydrate. Lokhu kuzobasiza ukuthi badlale imidlalo ngenkathi begcina ukubukeka komzimba kanye nencazelo yemisipha.
Ukuphikisana okuqondile kokuthatha abazuzi kuzoba umsebenzi olinganiselayo ejimini ukuze wehlise isisindo. Njengomthetho, abantu abanjalo banomkhuba wemvelo wokukhuluphala ngokweqile futhi abadingi ama-carbohydrate angeziwe, ukuthola okwanele kubo ekudleni. Ukuqeqeshwa kuleli cala kufanele kuhambisane nokudla izithako zamaprotheni.
Amaprotheni noma i-gainer: yini ongayikhethela abaqalayo
Umsubathi oqalayo ulahleka kalula ezinhlobonhlobo zokudla okunomsoco kwezemidlalo okwethulwe emashalofini. Ukuzikhethela kusekelwe ohlotsheni lwesibalo somuntu.
Uma abasubathi bekuthola kunzima ukuthola ubukhulu bemisipha, futhi izinqubo ze-metabolic zishesha kakhulu, umuntu ozuza nge-carbohydrate ephezulu uyadingeka. Ngayo, imisipha izokwazi ukululama kahle ekuqeqesheni futhi ikhule. Kodwa-ke, uma ukuzivocavoca kungagxilile, futhi ama-carbohydrate engacutshungulwa ngokuphelele abe amandla, azoguqulwa abe ngamafutha angaphansi, futhi kuzovela amakhilogremu athe xaxa.
Uma oqalayo ekhuluphele, khona-ke angakwenza ngaphandle kwezithasiselo ngokuphelele. Into esemqoka ukwakha ukudla okunempilo nokulinganisela.
Uma umgijimi we-novice engakhuluphele, futhi ngenxa yokuba matasatasa kwakhe engenaso isikhathi sokudla ngokujwayelekile emini, kufanele engeze amaprotheni ekudleni. Lokhu kuyadingeka ukuze uthole ukudla kwakho kwamaprotheni.
Ungaphuza i-gainer namaprotheni ngasikhathi sinye?
Kuvunyelwe ukusebenzisa izithasiselo ngasikhathi sinye kuphela uma kulandelwa imithetho ethile:
- amaprotheni athathwa ekuseni, ngemuva kokuvuka nangaphambi kokuvivinya umzimba ehholo;
- inzuzo ithathwa ngokushesha ngemuva kwezemidlalo ukugcwalisa amandla asetshenzisiwe;
- Izikhathi ezide phakathi kokudla zigcwaliswa ngesinye sezithasiselo;
- amaprotheni ahamba kancane ayindlela enhle yokuqeda usuku lwakho.
Lapho uhlanganisa amaprotheni nenzuzo, gcina izilinganiso ezilinganayo. Kulokhu, ukuqeqeshwa kuzosebenza ngempumelelo ngangokunokwenzeka, futhi imisipha izothola izinto zokwakha ezidingekayo zokukhula namandla angeziwe.
Amaprotheni kanye ne-gainer ahambelana ngokuphelele futhi amuncwa kahle ngumzimba. Ngaphezu kwalokho, umsubathi usindisa kakhulu lapho exuba ukwakheka yedwa.
Azikho izimangaliso
Abanye abaqeqeshi nabagijimi bahlakulela inkolelo yokuthi ngokutholwa kwesitholi noma amaprotheni, inzuzo enkulu ingu-5-7 kg ngenyanga noma ngaphezulu. Lokhu akulona iqiniso. Ngokwakho, noma yikuphi ukudla kwezemidlalo akunikezi imiphumela - kumane nje kuyizinto zokwakha imisipha.
Umsebenzi okuwukuphela kokudla kwezemidlalo "ukungezwa" kwezinto ezidingekayo emzimbeni, njengamaprotheni, amafutha kanye ne-carbohydrate, umsubathi angakwazanga ukuzitholela emini ngobuningi obanele yena.
