Ayini amaprotheni futhi kungani edingeka?

Amaprotheni angesinye sezidlo ezithandwa kakhulu kwezemidlalo phakathi kwabathandi bezemidlalo abanamandla. Noma kunjalo, imibono ngalesi sithasiselo ingazwakala iphikisana ngokuphelele - kusuka kokuthi “uma ungaphuzi, imisipha yakho ngeke ikhule,” kuye kuthi “lokhu kuyikhemistri, kuzoba nezinkinga zempilo”. Ngenhlanhla, akukho okunye noma okunye okulungile. Ake sibheke ukuthi ayini amaprotheni, ayini, aqukethe ini nokuthi enza msebenzi muni emzimbeni.

Ayini amaprotheni?

Amaprotheni (amaprotheni) angama-macromolecule webhayoloji, kanye nama-lipids (amafutha), ama-carbohydrate (ushukela) kanye nama-nucleic acid, ayadingeka ekwakhekeni komzimba okuphelele, ukugcinwa nokwakhiwa kwesisindo semisipha. Izingxube zamaprotheni ezondlayo zemidlalo zithathwa kahle ngumzimba, zikuvumela ukuthi wandise imithwalo yokuqeqesha futhi uthole ubukhulu bemisipha.

Ukuthola ukuthi amaprotheni enzelwe ini, khumbula ukuthi imisipha yomuntu icishe ibe ngama-20% enezakhi zamaprotheni ezibandakanyeka ekuphendukeni kwamakhemikhali.

Inhloso yokusebenza kwezingxube zamaprotheni ivumela umzimba wabasubathi ukuthi ubhekane nezinqubo ezilandelayo:

• khiqiza amangqamuzana amasha, wakhe izicubu zomzimba nezicubu ukuze uhambise ngenkuthalo;
• thumela imizwa yezinzwa yokuxhumanisa izenzo;
• thola i-hemoglobin ngesikhathi esifanele, umoya-mpilo kanye nezakhamzimba ukuze kuthuthukiswe imisipha;
• lawula isimo sezingqamuzana zeseli nazo zonke izinqubo ze-metabolic ukuze umelane nemithwalo eyengeziwe;
• yenza kusebenze amasosha omzimba avikela umzimba kumagciwane, amagciwane, ukutheleleka ngesikhathi sokugula ngezikhathi ezithile noma ezimeni ezicindezelayo.

Lapho kudlalwa imidlalo, ukungeniswa kwamaprotheni kuyisidingo esingenamibandela, ngoba amaprotheni asetshenziswa njalo ekwakheni izicubu zemisipha, ukusekelwa kwamathuluzi we-articular-ligamentous kanye nokulondolozwa kokuhamba.

Ukwakheka nezakhiwo eziwusizo zamaprotheni

Ayini amaprotheni maqondana ne-biochemistry? Lezi yizinto eziphakeme zesisindo samangqamuzana, eziqukethe ama-amino acid axhunywe yi-peptide bond. Zonke izinhlanganisela zamaprotheni ezikhiqizwa ngumzimba zitholakala kuma-amino acid ayisisekelo. Amaprotheni aqukethe ama-amino acid angama-22, ayi-10 awo abalulekile.

Ukuntuleka kwanoma yiziphi izakhi kuholela ekungalingani kokugaya ukudla, amasosha omzimba, i-endocrine nezinye izinhlelo ezibalulekile zomzimba. Ngokushoda isikhathi eside kwama-amino acid, i-muscle atrophy iyaqala, ukukhuthazela ngokomzimba kuyehla (umthombo - iphephabhuku lesayensi i-Experimental and Clinical Gastroenterology, 2012).

Izinhlobo ezilandelayo zemixube yamaprotheni ziyahlukaniswa:

• okusheshayo (amasondo, ubisi, iqanda) - kufakwe cishe masinyane ngemuva kokungeniswa, kukhishwe inani elikhulu lezakhamzimba; lokhu kufaka amaprotheni amaqanda nama-whey, anconyelwa ukuthi adliwe ekuseni naphakathi kokuzivocavoca okungenani izikhathi ezingama-5-6 ngosuku;
• slow (casein, soy) - imvamisa isebenzisa amaprotheni e-casein ngaphambi kokulala, emakhefu amade phakathi kokudla, ukugcina umphumela wokuqeqeshwa ozuziwe, kanye nokufaka esikhundleni sokudla okujwayelekile.

Isidingo somzimba samaprotheni sihlobene ngqo nesimo saso somzimba nemisebenzi esebenzayo. Lapho umuntu ehambisa kakhulu noma enza imizamo, kuyashesha konke ukusabela kwamakhemikhali emzimbeni. Ngesikhathi sokuqeqeshwa okunamandla, izingxube zamaprotheni ziyadingeka ngokuphindwe kabili kunokuzivocavoca umzimba.

Ukunquma inani lansuku zonke, kunconywa ukuthi uthathe amaprotheni ngesilinganiso esingu-2 g wamaprotheni nge-1 kg yesisindo somzimba, lokhu cishe kungu-180-200 g wamadoda, u-100-120 g wabesifazane. Ochwepheshe bathi isigamu sesilinganiso samaprotheni singashintshwa ngemixube yamaprotheni.

Izingxube zamaprotheni zixutshwe emanzini, ijusi noma zengezwe kumikhiqizo yobisi. Ngesinye isikhathi, ungadla amaprotheni angama-40-50 g ngaphandle kokwesaba impilo. Izinsizakalo ezingama-3-4 ziyadingeka ngosuku, kuya ngesisindo kanye nemithwalo yokuqeqesha. Imixube yamaphrotheni isebenza njengesengezo noma ibuyisela isidlo esisodwa ngokuphelele ukunciphisa isifiso sokudla. Kuzoba wusizo kulabo abazama ukwehlisa isisindo, ukunciphisa inani lamafutha omzimba, nalabo abakha imisipha.

Lapho uthola ubukhulu bemisipha

Ngokwanda kwesisindo semisipha, amaprotheni ekudleni kufanele abe ngaphansi kwama-carbohydrate, ngoba kudingeka ukwanda kwamandla. Ngakho-ke kuyadingeka ukuqeqesha kathathu ngesonto ngomthwalo omkhulu, udle izikhathi ezi-5 ngosuku ukudla okunamaprotheni anama-kilojoule amaningi futhi usebenzise amaprotheni "ahamba kancane". Ukugcina ithoni yemisipha, kunconywa ukuthi uqeqeshe ama-2 ngesonto, udle izikhathi ezingama-3-4 ngesilinganiso esijwayelekile se-BJU.

Ukwehlisa isisindo kanye nokwehlisa isisindo

Lapho unciphisa isisindo, inani lama-carbohydrate alinganiselwe - ngenxa yalesi sizathu, umzimba uphoqeleka ukuthi uchithe ukugcinwa kwamafutha. Ukwenziwa kwamaprotheni ngenani elikhuphukile kudinga ukusetshenziswa kwamandla okukhulu, okunxephezelwa ngokusetshenziswa kwamafutha omzimba. Ngakho-ke, umzimba uthola umsoco odingekayo namandla okuziqeqesha.

Uma wehlisa isisindo, kunconywa ukuthi uqeqeshe ama-3 ngesonto ngomthwalo omaphakathi, udle izikhathi ezi-5 ngosuku, usebenzisa ukudla kwamaprotheni okunama-kilojoule amancane kanye nemixube yamaprotheni "asheshayo" Ukulahleka kwesisindo ngasikhathi sinye nokukhuphuka kwesisindo semisipha akunakwenzeka, kufanele uqale "ushayele amanoni", unciphise umzimba, bese wakha imisipha.

Ukulimala okungaba khona nemiphumela engemihle

Kukholakala ukuthi ukudla amaprotheni ngokweqile kuholela ekukhubazekeni kwesibindi nezinso ukusebenza ngenxa yokukhishwa kwemikhiqizo yokubola. Kukhona ukuqoqwa kwe-uric acid, okuholela ekwakhiweni kwe-urolithiasis ne-gout, ukwephulwa kwesisindo samathambo.

Kodwa-ke, abukho ubufakazi obunokwethenjelwa bobudlelwano; cishe, sikhuluma ngomthamo owedlulele nekhwalithi yemikhiqizo esetshenzisiwe. Ubufakazi bamanje abukhombisi miphumela emibi yokudla okuphezulu kwamaprotheni empilweni yamathambo (umthombo wesiNgisi - i-Americal Journal of Clinical Nutrition, 2017).

Isiphetho: Sebenzisa izengezo zemidlalo eziqinisekisiwe kuphela. Khetha amafomula ngokucophelela uma ungabekezelelani ne-lactose (ngenxa yokuntuleka kwe-enzyme lactase). Imakethe yanamuhla inikeza ubisi olungenayo i-lactose nemixube yama-whey noma ukhethe ezinye izinhlobo (iqanda).

Izingxube zamaphrotheni, njenganoma yikuphi ukudla, kungadala ukusabela okweqile emaprotheni noma kwezinye izinto (umthombo - iWikipedia). Ukwehlisa izindleko zokukhiqiza nokwenza ngcono ikhwalithi yabathengi, izingxenye ziyangezwa engxenyeni okuthi, ngobuningi obukhulu, zephule isimo somzimba:

• i-taurine - i-amino acid, ngokweqile yenza uhlelo lwe-cardiovascular lusebenze ngendlela eshubile, luphazamise umsebenzi wezinzwa;
• thickeners (carrageenan, xanthan gum) - ukudala ukuvumelana okulungile kwamaprotheni shakes, kepha uma kusetshenziswa njalo kungavusa izilonda emathunjini;
• ushukela wokwenziwa (i-dextrose, i-maltodextrin) - ukusheshisa ukululama ngemuva kokuzikhandla komzimba, kepha ngasikhathi sinye kwandisa amathuba okukhuluphala, isifo sikashukela, ukungasebenzi kahle komzimba;
• ama-synthetic sweeteners (i-aspartame, i-cyclamate, i-aspartic acid) - awamuncwa ngokuphelele ngumzimba futhi aphikiswa nokwehluleka kwezinso, izifo zemithambo yegazi.

Ngaphezu kwalokho, kungenzeka ukucasuka kokugaya ukudla, okuvame ukuxazulula ezinsukwini ezingama-2-3. Ngezinkinga zesikhathi eside, kufanele uyeke ukusebenzisa izingxube bese uthintana nodokotela.

Izinhlobo zamaprotheni

Izingxube zamaprotheni ezilungele ukusetshenziswa ziyindlela enhle kulabo abathintekayo kwezemidlalo nokuzivocavoca umzimba. Ziqukethe amaprotheni amsulwa, agayeka kakhulu, kwesinye isikhathi ahlanganiswa namavithamini namaminerali.

Ngokupheka indlela

Izinhlobo zemixube yamaprotheni ngokwendlela yokulungiselela:

1. Ukuhlukanisa yiprotheni ngemuva kokuhlanzwa okukhethekile, okususwe kuwo cishe wonke amafutha nama-carbohydrate. Umkhiqizo othandwa kakhulu, njengoba uqukethe inani elikhulayo lamaprotheni - kufika ku-90%. Kusetshenzisiwe: ekuseni ngemuva kokuvuka, amahora amabili ngaphambi kokuqeqeshwa, ngokushesha ngemuva kokuqeqeshwa noma esikhundleni sokudla okulula.
2. I-Hydrolyzate - le mixube itholakala nge-hydrolysis, lapho amaprotheni ehlukaniswa abe ama-amino acid (ama-peptides). Inqubo ye-hydrolysis ilandela inqubo yokugaya, ngakho-ke iprotheni i-hydrolyzate ingumkhiqizo olungele ukugaya.
3. I-Concentrate - iqukethe amaprotheni amancane, cishe ama-70-80%, ngakho-ke ishibhile kunamanye ama-supplements. Akusizi ngalutho ukuyisebenzisa ngaphambi kokuqeqeshwa, kungcono ukukwenza phakathi kokudla. Isiza lapho isidlo sasemini esigcwele noma isidlo sakusihlwa singatholakali.

Ngemithombo yamaprotheni

Amagama amaprotheni asuselwa ekudleni asuselwe kuwo:

1. Ukuhlanganiswa kobisi - kuqukethe amaprotheni amabili (i-casein ne-whey). Idizayinelwe abasebenzisi abangamunca kalula i-lactose. Umkhiqizo weMisa, kwesinye isikhathi wekhwalithi engabazekayo.
2. Whey - yehliswe masinyane, eyenziwe nge-whey, iqukethe amaminerali adingekayo ukugcina ibhalansi ye-hormonal namasosha omzimba. Inketho yendabuko yalabo abasebenza ngenkuthalo kwimisipha.
3. I-Casein - enamaprotheni asebenza kancane asebenza isikhathi eside, agcwalisa umzimba kancane kancane usuku lonke, ngakho-ke kunconywa ukuthi uwuthathe ngaphambi kokulala noma ngesikhathi sekhefu elide lokondleka (ngaphezu kwamahora ama-4). Ngesikhathi sokukhula kwemisipha, i-casein idliwa ebusuku, futhi ngesikhathi sokulahleka kwesisindo futhi "yoma" kungathathwa emini ukunciphisa isifiso sokudla.
4. I-Soy iyindlela engabizi kakhulu edume ngabasubathi abafisayo. Kumuncwa kancane kancane. Ama-phytoestrogens ekubunjweni kwawo avimbela ukukhula okugcwele kwezicubu zomzimba. Iyengezwa kweminye imixube ukunciphisa izindleko zokukhiqiza, ngakho-ke funda ukwakheka ngokucophelela.
5. Iqanda - kunzima ukugaya, kepha liqukethe isethi ephelele yama-amino acid. Izingxube zinconywa ngesikhathi sokuqeqeshwa okunamandla. Zilawula imakethe yezokudla kwezemidlalo ngoba ziqukethe ama-amino acid adiliza amadiphozithi amafutha. Uma ukhombisa izinombolo ezithile, khona-ke ukuthola ukudla kwamaprotheni nsuku zonke, udinga ukudla amaqanda enkukhu ayi-10. Ngokwezimali, kushibhile, kepha kuyadingeka ukuhlukanisa izikhupha namaprotheni, futhi umphumela uhamba kancane ngenxa yokumuncwa kancane kancane esiswini.
6. Izingxube zeMulticomponent zingumkhiqizo oyinkimbinkimbi futhi ziyanconywa, phakathi kwezinye izinto, ukuqeqeshwa ngobungcweti. Zifunwa ikakhulukazi ezimweni lapho kudingeka khona ukuxosha amafutha nokugqamisa ukukhululeka kwemisipha. Engxenyeni ebiza kakhulu, ihambisana nemiyalo eningiliziwe nefomula yokwakheka nemithetho yokusetshenziswa.

Izingxube zamaprotheni zikhiqizwa kusuka kophizi, i-hemp nezinye izinto zokutshala, ziqukethe amaprotheni angama-50-60% kuphela, kepha aqukethe okunamafutha acid, amaminerali nezinye izinto eziwusizo. Basiza ukulawula i-carbohydrate metabolism, babe nomthelela omuhle ku-microflora nokuqina kwamathumbu.

Funda kabanzi mayelana nezinhlobo zamaprotheni lapha.

Enye indlela enamaprotheni

Esikhundleni sezingxube zamaprotheni, ungasebenzisa ama-carbohydrate-protein gainers, aqukethe amavithamini, amaminerali, i-creatine (i-amino acid eqoqa amandla emisipheni nasemangqamuzaneni emizwa, kwandisa ukukhuthazela). Abazuza isisindo basetshenziswa cishe imizuzu engama-60-90 ngaphambi kokuqeqeshwa kwamandla, khona-ke ukunikezwa kwamandla kwanele amahora amaningi.

Ngokusho kochwepheshe, kungcono ukuthatha izingxube ezibiza kakhulu (i-whey, i-casin, iqanda) kubakhiqizi abafakazelwe, noma ngabe ngevolumu encane, kunokudla izingxube eziningi ezisezingeni eliphansi. Amaprotheni ngesimo se-hydrolyzate ayindlela ebiza kakhulu, kepha ukusebenza kwawo kahle kuphakeme ngo-10-15% kuphela, ngakho-ke akudingekile ukukhokha ngokweqile, kulula ukuthenga ukuhlukanisa.

Qaphela! Izingxube ezithandwa kakhulu ezaseMelika noma zaseYurophu, ezingabizi kakhulu ezase-Asia nezasekhaya.

Abaholi Abaziwayo: BSN, MHP, VPX, Dymatize, Binasport, Weider, Syntrax, MuscleTech, Gaspari Nutrition, Optimum Nutrition.

Umphumela

Ukubalwa komthwalo wokuqeqesha nokukhethwa kwezingxube zamaprotheni kwenziwa kangcono ngokubamba iqhaza komqeqeshi okwazi ukuhlola kahle imingcele yakho yomzimba namathemba ezemidlalo. Izindlela ezisebenza kahle kakhulu zokudla okunempilo nokuqeqesha zitholakala kuphela ngokwamandla futhi zidinga ukuqashwa njalo.

Bukela ividiyo: Sadako vs Kayako 2016HD Mizuki Yamamoto, Tina Tamashiro, Aimi Satsukawa (Novemba 2024).