Amaprotheni amaqanda angenye yemikhiqizo yamaprotheni ewusizo kakhulu, kodwa engasetshenziswa kakhulu.
Kungani amaprotheni anephrofayili ephelele kakhulu ye-amino acid engakutholi ukwamukelwa komhlaba wonke? Ukuyithatha nini futhi kanjani? Kungani wonke umuntu ekhetha amaqanda kunamasondo, kepha okuphambene nalokho kuyiprotheni? Uzothola izimpendulo eziningiliziwe kuyo yonke le mibuzo ku-athikili.
Iphrofayela nemininingwane
Yini amaprotheni amaqanda? Ngokungafani nesondo, elihlala liqhathaniswa nalo, kunzima kakhulu ukulikhipha. Ngenqubo ye-protein substrate, kungenzeka izinkinga ezahlukahlukene ezithinta ikhwalithi yento noma izinga lokuhlanzwa kwayo. Njengoba iqanda elimhlophe ngaphandle kwe-denaturation linobungozi bokuthola i-salmonellosis, ezinye zezinto eziwusizo zeqanda zilahleka ngesikhathi se-substrate. Lokhu kungenxa yokwelashwa okunzima kokushisa okubangela ukwehliswa ngokweqile. Ngenxa yalokho, amanye amaphrofayili we-amino acid endaweni eshibhile yamaqanda ayalahleka.
Uma sibheka amaprotheni amaqanda njengomkhiqizo ophelile ngaphandle kokutholakala kwawo, lokhu-ke lokhu kuyizinto ezilukhuni eziyinkimbinkimbi kakhulu zomsoco womsubathi, inqobo nje uma kungekho ukutholakala kwamaprotheni ezilwane.
Iphrofayili | |
| Izinga lokufaniswa | Iphansi impela |
| Inqubomgomo yentengo | Kuya ngekhwalithi yezinto zokusetshenziswa |
| Umsebenzi omkhulu | Qedela umsoco ngephrofayili ephelele ye-amino acid |
| Ukusebenza kahle | Uma isetshenziswe kahle, iphakeme |
| Ukuhlanzeka kwempahla eluhlaza | Kuphakeme impela |
| Ukusetshenziswa | Cishe i-1.5 kg ngenyanga |
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Ubuhle nobubi
Njenganoma yiluphi olunye uhlobo lwamaphrotheni angaphandle, amaprotheni amaqanda awaphelele. Kodwa-ke, inezinzuzo eziningana kunezinye izinhlobo zamaprotheni aluhlaza:
- Iphrofayili ephelele ephelele ye-amino acid.
- Ubungokwemvelo obukhulu kunabo bonke emizimbeni yethu. Ngokungafani nezinye izinhlobo zamaprotheni, ukweqisa ngokweqile kweqanda substrate ngeke kuholele ezinkingeni ze-GI eziyinhlekelele.
- Uketshezi olubophayo oluphansi. Ngenxa yalokhu, izinso azilayishiwe.
- Ukumuncwa kwesikhathi eside, okuvumela isikhathi eside ukondla umzimba, kunciphise izinto ezihlekisayo.
Noma kunjalo, futhi inezinkinga:
- Ubungozi bokuqunjelwa. Ngalesi sizathu, amaprotheni we-whey kufanele athathwe kuphela nge-fiber yemithi.
- Izinga lokumuncwa eliphansi alivumeli iwindi lamaprotheni ukuthi livalwe ngokushesha ngemuva kokuqeqeshwa, okuphoqa umgijimi ukuthi asebenzise imali ethe xaxa kwi-BCAA.
- Ukusebenza kahle kuxhomeke ekhwalithi yokuhlanza.
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Iqanda vs iSerum
Yimaphi amaprotheni angcono - isondo noma iqanda? Akunampendulo ecacile. Iphrotheni ngayinye inezinzuzo nezinkinga zayo. Uzothola imiphumela emihle ngokuhlanganisa zombili izinhlobo zamaprotheni shakes.
| Umhlophe weqanda | Amaprotheni we-Whey |
| Iphrofayili ephelele ngokwengeziwe ye-amino acid | Izinga lokumuncwa elingcono |
| Isenzo eside | Ukucindezeleka okuncane emgudwini wokugaya ukudla |
| I-Lactose mahhala | Ukungabi nokuqunjelwa |
| Isiza ukondla umzimba usuku lonke | Isixazululo esihle sokuvala iwindi lamaprotheni |
| Intengo ephezulu | Kudinga ukungezelwa kwephrofayili ye-Amino Acid noCasein |
Kepha uma umbuzo uqonde (kufanele ukhethe uhlobo olulodwa kuphela lwamaprotheni), kufanele kukubi ukujula.
Okokuqala, lapho ukhetha, cabanga:
- ikhwalithi yokudla okuyinhloko;
- umthwalo womthwalo;
- ukutholakala kweqanda elimhlophe ekudleni kwakho okuvamile;
- imvamisa yokudla;
- umsebenzi omkhulu.
Amaprotheni we-Whey angcono kakhulu emikhakheni eyeqisayo - kungaba ukumiswa nge-salbutamol ne-clenbuterol, noma okuphambene nalokho, ukuzuza okukhulu ngokweqile nge-doping. Izinga lokumunca i-whey lilingana nezinga lokumunca i-BCAA, ekuvumela ukuthi umise ngokushesha izinqubo zokuhlehla, ngenkathi kubangela ukungena ngamandla kwe-anabolic, yize kungokwesikhashana.
Ukumuncwa okusheshayo kusheshisa imetabolism, ngakho-ke, kufanelekile kuma-endomorphs, isilinganiso sazo sezinqubo ze-metabolic esibaluleke kakhulu kuzo zonke ezinye izinto.
Yini engamelana neqanda emhlophe kulokhu? Okubi kakhulu ukuthi akunakwenzeka ukuthi bavale amawindi wamaprotheni, acishe awasuse ngokushesha aphume kuhlobo oluyinhloko lwezinto zokusetshenziswa zabasubathi abakhetha ukugcwaliswa kwekhwalithi ephezulu yemisipha yabo. Kodwa-ke, ngokungafani ne-whey, inephrofayili ebanzi ye-amino acid. Ngaphezu kwalokho, iqanda elimhlophe linomphumela wesikhathi eside, ngakho-ke, njenge-casein, liyakwazi ukondla umzimba amahora amaningi.
Isiphetho: iprotheni ye-whey ikhethwa njengeprotheyini eyinhloko, kuyilapho iqanda elimhlophe liyisikhundla esihle kakhulu se-casein - liyayidlula ngekhwalithi kanye nezici eziphelele.
Imithetho yokungena
Ngokuvamile, imithetho yokuthatha amaprotheni amaqanda yehluke kakhulu kweminye imithamo yemithi yokudla. Okokuqala, bala inani eliphelele lemfuneko yamaprotheni - 2 g ikhilogremu yesisindo sonke sabesilisa, 1 g ngekhilogremu lesisindo sonke sabesifazane) Ngemuva kwalokho, kubalwa inani lamaprotheni aphelele atholakala ekudleni kwemvelo.
Ngokwesilinganiso, kubasubathi abanquma ukusebenzisa amaprotheni amaqanda ngokungathí sina, ukusilela okuphelele kungama-50 g wamaprotheni. Lokho okungukuthi, ukunikezwa okuphelele kwamaprotheni amaqanda. Zingasetshenziswa ngezindlela ezahlukahlukene.
Ungayithatha kanjani amaprotheni amaqanda ngosuku lokuqeqeshwa.
- Osebenza ngokushesha ngemuva kokuzivocavoca ukuvalwa kwewindi lamaprotheni isikhathi eside.
- Ingxenye yesibili, inyakaziswa ubisi, ithathwa ebusuku ukunciphisa izinqubo zokuhlehla.
Ungayithatha kanjani amaprotheni amaqanda ngosuku okungelona lokuqeqesha:
- Okhonza ekuseni.
- Ingxenye yesibili, inyakaziswa ubisi, ithathwa ebusuku ukunciphisa izinqubo zokuhlehla.
Ngabe kuyasiza ekwehliseni isisindo?
Ngenxa yokuhlukahluka kwesimetabolism, ukusebenza kwamaprotheni amaqanda okwehlisa isisindo kuphansi kakhulu. Kungani kunjalo? Konke futhi kuyalandela kusuka kumaphrofayli achazwe ngenhla. Izinga lokumunca eliphansi, yize linikeza imiphumela emihle kakhulu ekulweni ne-catabolism yesikhathi eside, libuye linciphise ukushiswa kwamafutha ngokujwayelekile.
Iphrofayili ephelele ye-amino acid iyinzuzo nobubi. Kusuka kuwo, ama-enzyme amakhulu e-lipase adalwa, okungukuthi, aguqula cishe wonke amafutha angenayo abe yi-cholesterol. Ngenxa yokuthatha le protein, umisa kancane indlala isikhathi eside. Kodwa-ke, konke lokhu kuzoholela ekwehleni okuphawulekayo kokugaya umzimba. Futhi yile nto eholela eqinisweni lokuthi amaprotheni amaqanda cishe awasizi ngalutho njengethuluzi eliyisisekelo lokwehlisa isisindo ngokushesha.
Uma sibheka ukunganciphisi isisindo, kepha ukomisa okucocekile izinyanga ezingama-4-6, khona-ke isimo lapha sihlukile. Ngokungafani ne-whey, ukusebenzisa amaprotheni amaqanda ngokuqhubekayo ngeke kugcizelele umgudu wamathumbu futhi ngeke kuphazamise ukugqugquzela okungokwemvelo kwamaprotheni synthesis kusuka kuma-amino acid. Ngakho-ke, ngokunyakaza okuncane kwesisindo, amaprotheni amaqanda azosiza ukufaka i-microperiodization, ebaluleke kakhulu lapho ufuna ukukhuluphala futhi ulahlekelwe isisindo ngasikhathi sinye.
Umphumela
Ngeshwa, umkhiqizo ofanele wezicubu zemisipha onomsoco kanye ne-anabolism evuselela ngokwemvelo awukenziwa. Ngakho-ke, abagijimi kufanele basebenzise imithombo ehlukene yamaprotheni ngezinhloso ezahlukahlukene.
Uma ngabe awuhlosile emphumeleni osheshayo (ukunciphisa isisindo ngehlobo futhi uziletha efomini lolwandle), kepha ekutholeni isikhathi eside ifomu lekhwalithi ephezulu ene-myofibrillar hypertrophy, khona-ke amaprotheni amaqanda – inketho ephelele.
Qaphela lapho uyithatha, qaphela umthamo futhi okubaluleke kakhulu – ungakhohlwa ezinye izakhi zokukhula: ukuqeqeshwa, ukululama, nokulala okufanele. Ngemuva kwalokho umsoco wakho kanye nezengezo zemidlalo kuzonikeza izinzuzo ezinkulu kakhulu kanye nenzuzo enhle kakhulu yenyama.
