Amaprotheni
I-6K 0 25.02.2018 (igcine ukubuyekezwa: 11.10.2019)
Isigqi sanamuhla sempilo sinquma izimo zaso: akuwona wonke umsubathi ozothola isikhathi sokugcina ukudla okunempilo. Vele, ungaphatha inani elikhulu leziqukathi nesikhwama sefriji. Ungasebenzisa i-shaker nge-pre-mixed protein shake. Noma ungahlanganisa ibhizinisi nenjabulo usebenzise amabha amaprotheni njengesidlwana noma ngisho nokudla okugcwele.
Cabanga ukuthi ngabe kukhona yini izinzuzo zemigoqo yamaprotheni futhi uma izindleko zalesi sidlo sokudla kufanelekile.
Ulwazi oluvamile
Ibha yamaprotheni yisithako sokudla esinegunya esivunyiwe.
Siqukethe:
- ingxube yamaprotheni kanye ne-thickener yokubopha amaprotheni esakhiweni esisodwa;
- i-chocolate glaze, i-molasses glaze ejwayelekile;
- ukunambitheka nokunambitheka;
- ubumnandi.
Amabha asetshenziswa esikhundleni se-protein esezingeni eliphezulu lapho udinga ukugcina ukudla okuqinile ukusheshisa imetabolism yakho. Inzuzo enkulu yomkhiqizo wamaprotheni ngaphezu kwebha yetshokolethi yakudala isilinganiso esiphansi samafutha we-trans kuya kuma-carbs asheshayo.
Umuzwa wokugcwala wenziwa isikhathi eside ngenxa yempendulo yawo ephansi ye-insulin, okwenza ikufanele ukutholakala kokudla okuqinile, ukudla okune-carb ephansi.
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Lapho ukusetshenziswa kudingekile
Ibha yamaprotheni ayidluli ukuzamazama kwamaprotheni ngokwakhiwa. Ngokuvamile awusizi kangako ngenxa kashukela oqukethe nokukhishwa kwempahla ephezulu kwento eluhlaza ukuyigcina iqinile.
Kungani udinga amabha amaprotheni kuleli cala? Eqinisweni, banezinzuzo eziningana kuneminye imithombo yamaprotheni egxilile:
- Impilo eshalofini. Ukunyakaziswa kwamaprotheni okulungiselelwe kufanele kudakwe kungakapheli amahora ama-3 ngemuva kokuxubana, futhi ibha yamaprotheni ingagcinwa kuze kube yinyanga esimweni esingapakishiwe.
- Isithiyo sengqondo. Abasubathi abaningi banombono omubi ngokweqile ngokunyakaziswa kwamaprotheni ngenxa yezinsumansumane nenkulumo-ze ezikrinini ze-TV. Ibha yamaphrotheni iyindlela yokuyekethisa ekuvumela ukuthi uthole amaprotheni adingekayo futhi ngasikhathi sinye angesabi "ngesibindi namandla"
- Ifomu elihlanganisiwe. Uma kungenzeki njalo ukuphatha isitsha esinokudla, ibha yamaprotheni ingangena kalula esikhwameni noma ephaketheni, okuvumela ukuthi uhlale unamaprotheni adingekayo nawe.
- Amandla wokudla usohambeni. Kubaluleke kakhulu kubantu abamatasa abahlala behamba noma emihlanganweni yebhizinisi.
Izinhlobo zamabha amaprotheni
Amabha amaprotheni ayafana ngezindlela eziningi, kepha kukhona umehluko omkhulu ongabhekwa lapho ukhetha umkhiqizo ofanele.
- Ukugcwaliswa kwamaprotheni. Kunemigoqo enokuqukethwe kwamaprotheni okungu-30%, 60% no-75%.
- Ubukhona bezinto ezithatha indawo kashukela. Qaphela ikakhulukazi ngaleli phuzu, ngoba ukujaha amakhalori angeziwe kungaholela ekuxabaneni komzimba.
- Ukuba khona kwamafutha we-trans. Kwesinye isikhathi amafutha e-confectionery ayengezwa kumabha amaprotheni, aguqulwa abe ngamafutha adonswa ngaphansi kwethonya lokushisa.
- Isilinganiso samaprotheni asheshayo futhi ahamba kancane. Kuya ngemithombo yamaprotheni. Kunamabha we-casein omsulwa noma amabha amhlophe obisi.
- Umthombo wamaphrotheni. Zihlukaniswe ngo-soy, ubisi, amasondo kanye ne-curd.
- Iphrofayili ye-amino acid. Kuphelele noma akuphelele.
- Umkhiqizi. Kunenqwaba yabakhiqizi (ngokwesibonelo, i-Herbalife), ekhombisa imininingwane engalungile mayelana nokwakheka komkhiqizo kupakethe.
| Uhlobo lwebha | Okuqukethwe kwekhalori ngamagremu ayi-100 womkhiqizo, kcal | Amaprotheni ngamagremu ayi-100 womkhiqizo, g | Amafutha ngamagremu ayi-100 womkhiqizo, g | Ama-carbohydrate ngamagremu ayi-100 womkhiqizo, g |
| Ukudla okuvamile | 250-300 | <50 | 1-1.5 | 5-7 |
| Ikhaya | 175-200 | 60-75 | >2 | 0-2 |
| Ochwepheshe | 210-240 | 55-80 | <1 | 1-5 |
| Okugxilile | 175-225 | >70 | <1 | 0-1 |
Ingozi engaba khona
Lapho ucabanga ngombuzo wokuthi yimiphi imigoqo yamaprotheni, ungakhohlwa ngokulimala kwawo okungaba khona. Ukuze wenze lokhu, akufanele uphathe ibha yakho yamaprotheni njenge-snack, kodwa njengomthombo wamaprotheni agxilile.
Uma kunemigoqo yokudla ngokweqile:
- umthwalo ezinso uyanda;
- umthwalo emgudwini wokugaya ukudla uyanda. Ezimweni ezingavamile, ukuqunjelwa kungenzeka, ngoba umzimba awukwazi ngokomzimba ukugaya leli nani lamaprotheni.
Ezimweni eziningi, ukuphuza amaprotheni ngokweqile kumane kuphoqe umzimba ukuthi ungakusebenzisi njengezinto zokwakha, kepha njengesici samandla, esiphikisa inani lebha njenge-analogue ye-protein shake.
Kwabesifazane
Amabha amaprotheni avame ukusetshenziswa ekudleni okunomsoco. Kepha akubona bonke abantu abayaziyo imithetho yokusebenzisa kwabo ukunciphisa umzimba. Ngabe kukhona umehluko kumabha amaprotheni amangaki owesifazane angadla aqhathaniswa nowesilisa, futhi yini okufanele ibhekwe lapho ethathwa?
Ngokumangazayo, abesifazane badinga imigoqo yamaprotheni ngisho nangaphezu kwamadoda, ngoba amaprotheni amaningi asetshenziswa ekusetshenzisweni komzimba okuyisisekelo ukugcina ukusebenza okujwayelekile kohlelo lokuzala. Uma kukhulunywa ngokulahleka kwesisindo, awukho umehluko phakathi kokuthatha ibha yamaprotheni, i-protein shake, noma ukudla okugcwele.
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Umphumela
Naphezu kwezimfanelo ezizuzisayo zemigoqo yamaprotheni, inani langempela lalo mkhiqizo liphansi kakhulu kune-protein Shake ephelele. Phakathi kwemiphumela emibi - ukuvela komkhuba omubi wokudla ngesimo sokudla kanye nokwanda kwe-insulin synthesis, okungadala umuzwa obukhali wendlala. Amabha amaprotheni angcono kunokudla ama-pie noma ama-snickers, kepha lokho kudla akunakuthethelelwa uma ungathola ukudla okugcwele.
