Amaprotheni okukhula kwemisipha

Ngokwesimo sokwakha umzimba ne-CrossFit, ama-Muscle Growth Proteins yizithasiselo zemidlalo ezingamaprotheni agxilile futhi ahlinzeka ngamabhulokhi ayisisekelo okukhula kwemisipha. Uma ubheka iprotheni ngokombono we-biochemistry, uzobona amaketanga e-amino acid akha ama-polypeptides.

Kungani uthatha amaprotheni - imiphumela yawo emzimbeni nasemisipha

Kunezinganekwane ezimbili ezivamile zamaprotheni:

• yi- "chemistry" noma i-doping;
• kungumkhiqizo owenzelwe kuphela ukukhula kwemisipha.

Ephuzwini lokuqala. Amaprotheni "amakhemikhali" afanayo nawo wonke amakhemikhali akha umzimba womuntu. Zonke izingxenye zamaphilisi ezemidlalo anezithako zezilwane zemvelo noma imvelaphi yemifino. Abahlangene nakancane nezidakamizwa zokusebenzisa izidakamizwa.

Inganekwane yesibili nayo ayibambeki kangako futhi ikude kakhulu neqiniso. Amaprotheni anezici eziningi futhi unemisebenzi eminingi:

1. Yakha imisipha. Ukungena emzimbeni, amaprotheni ahlukaniswa abe ama-amino acid, okukhona kuwo izicubu zemisipha cishe ngokuphelele.
2. Ubhekele ukusikwa kwemisipha. Ngaphandle kwe-squirrel, bekungeke kube khona umbuzo nganoma yikuphi ukunyakaza.
3. Isekela ukuzivikela komzimba ezingeni elidingekayo.
4. Inikeza umzimba ozinzile.
5. Ithinta ukwakheka kwamaseli - yakha i-cytoskeleton.

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Ngokuqondene nemisebenzi yokwakha umzimba kuphela, khona-ke amaprotheni asebenza okungenani ezingxenyeni ezimbili. Ngosizo lwamaprotheni, awagcini nje ngokwandisa ivolumu yemisipha, kodwa futhi aqeda ungqimba lwamafutha. Amaprotheni athinta ukukhula kwemisipha ngezindlela eziningi.

Phakathi kwazo:

• ithonya ku-RNA yamaseli emisipha nokukhuthaza ukukhula kwalokhu kwamuva ngomzila wokusayina we-intracellular;
• ukucindezelwa kwe-catabolism - amaprotheni avimbela ukuwohloka "kwezinqolobane" esevele zikhona zeprotheni emzimbeni;
• ukucindezelwa kokuhlanganiswa kwe-myostatin - i-peptide evimbela futhi ivimbele ukukhula kwemisipha.

Uma amaprotheni evela ekudleni kwemvelo, kungani uzihlupha ngezithako zemidlalo? Lezi zokugcina zinezinzuzo ezimbili ezinkulu:

• nabo, umgijimi akadingi ukuzikhawulela enanini lamaprotheni, ngenkathi amaprotheni "emvelo" kungenzeki ngaso sonke isikhathi ukuthola inani elifanele;
• Kunezinhlobo eziningana zamaprotheni ezemidlalo ahluke ngenhloso nangamazinga okumunca.

Ukuthatha: Ukwengezwa kumayelana nokuguquguquka kokudla okunempilo okuthinta ukukhula kwemisipha.

Izinhlobo zamaprotheni

Kunezinketho eziningi zokuxhasa amaphrotheni. Kepha ngokubuka kwezemidlalo yamandla, sinentshisekelo kuphela kulabo abasiza imisipha ikhule. Kulo mongo, amaprotheni okukhula kwemisipha ahlukaniswa ngokwendlela yokwakheka nokumuncwa komzimba. Cabanga ngezinhlobo eziyinhloko zamaprotheni ezemidlalo.

Amaprotheni asheshayo - Whey

Amaprotheni we-Whey ayingxube yamaprotheni we-globular atholakala ku-whey (ingxube eyakhiwe lapho ubisi lusongwe). Umehluko wayo omkhulu kwamanye amaprotheni usezingeni lawo lokumunca eliphezulu.

Lokhu kuhlukahluka kusetshenziswa ngezindlela eziyisisekelo ezilandelayo:

1. I-WPC (gxila). Amaprotheni, angabonakali ngezinga eliphezulu lokuhlanzwa - kunenani elithile le-cholesterol namafutha ekubunjweni; uhla lwezinto ze-lactose ne-bioactive ngu-29-89%. Kumunzwa kusuka emathunjini kuya emzimbeni ngamahora ama-3-4 (ngo-90%).
2. WPI (ukuhlukanisa). Amaprotheni amsulwa ngokwengeziwe - isabelo sezinto eziphilayo singaphezulu kuka-90%. Njengokugxila, lolu hlobo lubonakala ngokunambitheka okunobisi. Ukumuncwa okungu-90% kutholakala cishe emahoreni ama-3.
3. I-WPH (i-hydrolyzate). Ukwahluka okumsulwa okulula ukwedlula ukugaya. Eqinisweni, yiprotheni elonakaliswe ngokwengxenye ngama-enzyme ngenhloso yokufana ngokushesha. Ama-hydrolysate abonakala ngokunambitheka okumunyu nezindleko eziphezulu.

Ngaphandle kwamazinga ahlukahlukene ezinhlobo zama-Whey, ucwaningo olwenziwe nguMoriarty KJ ngo-1980 lukhombise umehluko omncane emiphumeleni yokukhula kwemisipha. Ngokwenzayo, lokhu kusho ukuthi akuhlali kunengqondo ukukhokha ngokweqile ngezinketho zokuhlanza.

Kungani udinga amaprotheni asheshayo futhi yini inzuzo yawo? Ngenxa yokumuncwa kwayo okusheshayo, iprotheni ye-whey ilungele:

• abantu abane-metabolism esheshayo;
• ukuze isetshenziswe ngezikhathi lapho umzimba udinga ukugcwaliswa okuphuthumayo ngama-amino acid - ekuseni, ngaphambi nangemva kokuqeqeshwa, ngesikhathi sokomiswa nokwehla kwesisindo.

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Amaprotheni ahamba kancane - uCasein

ICasein yiprotheni eyinkimbinkimbi. Kwakhiwa njengomphumela we-enzymatic curdling yobisi. Umehluko omkhulu yizinga eliphansi lokumunca elivela kumgudu wamathumbu. Uma isisesiswini, le phrotheni yakha isisindo esinyene esigaywa kungakapheli amahora ayi-6-8. Sonke lesi sikhathi, umzimba unikezwa ama-amino acid adingekayo.

Amaprotheni ahamba kancane anokutholakala okuphansi kokutholakala kwemvelo kanye nemiphumela ye-thermogenic ne-anabolic ebuthakathaka. Kumuntu ofuna ukukhuluphala, lokhu kusho ukuthi i-casein ingakwazi futhi kufanele ibhekwe kuphela njengeprotheyini elisizayo.

Amaphuzu abalulekile:

• I-Casein ayigcini nje ngokungena kancane kakhulu uma iqhathaniswa ne-whey, kepha futhi inamandla okunciphisa izinga lokumunca ezinye izinhlobo zamaprotheni;
• kunengqondo ukusebenzisa amaprotheni ahamba kancane ngaphambi kokulala, umsebenzi wawo oyinhloko ukunciphisa i-catabolism engenakugwemeka ngezikhathi lapho ezinye izinketho zingatholakali emzimbeni;
• I-casin iwusizo oluhle lokuzila okuphoqelelwe; Uma ukudla kungenzeki amahora amaningana, ukunikezwa kwamaprotheni okuhamba kancane kuzovikela umgijimi ekuqhekekeni kwemisipha.

Funda kabanzi ngendima ye-casein ekwehliseni isisindo lapha.

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Amaprotheni ayinkimbinkimbi

Amaprotheni ayinkimbinkimbi ayinhlanganisela yezinhlobo ezahlukene zamaprotheni. Lezi zithasiselo ziqukethe amaprotheni asheshayo futhi ahamba kancane. Ngenxa yalokhu, kokubili ukondliwa okusebenzayo komzimba ngama-amino acid kanye nomphumela wamaprotheni "oshunqayo" uyanikezwa.

Ngokungeziwe ku-whey ne-casein protein, ezinye izinhlobo zingafakwa ekwakhiweni kwamaprotheni izakhiwo. Izithasiselo eziqukethe futhi amaqanda amhlophe zizibonisa kahle. Ngokuya kokumunca, lokhu okwedlule kuyisiphambano phakathi kwezinketho eziyinhloko. Ngenxa yenhlanganisela ehambisanayo yeqanda ne-whey protein, le nkimbinkimbi isebenza njengengxube enhle kakhulu yokudla okunempilo enempendulo ephezulu ye-anabolic.

Naphezu kwezinzuzo ezichazwe zezinhlobo ezithile zamaprotheni, ngayinye yazo inokubi. Amaprotheni ayinkimbinkimbi anciphisa ikakhulukazi ukungabi nalutho kwezinto, okwenza izingxube zenzeke jikelele.

Amaprotheni weSoy ayingxenye yezakhiwo eziningi. Ungumholi uma kukhulunywa ngokuhambisana okusheshayo kwamaprotheni. Kwesinye isikhathi ungathola inhlanganisela yamaqanda namaprotheni esoya. Kepha umphumela wazo ungaphansi kokusebenza kwemixube, okubandakanya izinhlobo ezisheshayo nezihamba kancane.

Ngakho-ke imaphi amaprotheni angcono kakhulu ekukhuleni kwemisipha? Ukwehlukahluka kuhle uma kungenakwenzeka ukusebenzisa ukwakheka okukhethekile. Okuncamelayo kufanele kunikezwe kuma-supplements anomphumela othile ocacisiwe, ngokuya ngecebo elicatshangelwe kahle lokusetshenziswa.

I-Fast Whey Protein ikhonjisiwe ukuthi inezindawo ezinhle kakhulu ze-anabolic. Izithasiselo eziyinkimbinkimbi zinxephezela ukusilela kweprotheni ngayinye, kepha ngasikhathi sinye, azivumeli amandla aphelele wezinto ngazinye ukuthi avezwe.

Ngaphezu kwalokho, amaprotheni e-soy ahambisana kahle nama-protein asheshayo anokubi okuningi. Futhi ngenxa yezindleko zayo eziphansi, abakhiqizi bavame ukufaka ubhontshisi kwizithasiselo eziyinkimbinkimbi zemidlalo.

Ingozi engaba khona

Ake sibuyele emuva kwinganekwane yokuthi amaprotheni "yi-chemistry." Le stereotype iyisizathu senkolelo ejwayelekile yokuthi izithasiselo zamaprotheni ziyingozi empilweni. Eqinisweni, ucwaningo lukhombisa kakhulu imiphumela ezuzisayo yokuthatha izingxube zamaprotheni.

Kodwa-ke, ukuthatha izithasiselo ngokweqile kungaphazamisa isimo somzimba. Ukulimala Okungenzeka Kwamaphrotheni Okukhula Kwemisipha:

• Uhlelo lwamathambo. Ukusetshenziswa ngokweqile kwamaprotheni kuholela ekukhishweni okuningi kwe-calcium emzimbeni. Ngakolunye uhlangothi, ukufaka amaprotheni okwengeziwe kuthuthukisa ukutholakala kwe-calcium futhi kuvuselele ukumuncwa kwayo.
• Umphumela we-carcinogenic. Ucwaningo lukhombisa ubudlelwano phakathi kokuhlukunyezwa kwamaprotheni nokukhula komdlavuza. Kwezinye izimo, izibalo azikholisi, kepha azikwazi ukwehliswa.
• Isifo sezinso. Kunobudlelwano phakathi kokudla okuphezulu kwamaprotheni nokwakhiwa kwamatshe ezinso, kepha lobu budlelwano bunempikiswano - idatha yokuhlola iyaphikisana.
• Isifo sikashukela. Kunezifundo ezibonisa ukuxhumana okukhona phakathi kokudla okuphezulu kwamaprotheni (ngokudla okune-carbohydrate ephansi) kanye nokwakhiwa kohlobo lwesifo sikashukela sohlobo lwe-2, kepha imbangela ngqo yalesi sifo ayikacaci - mhlawumbe ilele ekudleni okune-carb ephansi noma kwenye indawo.
• Uhlelo lwe-cardiovascular. Kunobufakazi bokuthi kukhona ukuxhumana okukhona phakathi kokudla kwamaprotheni wezilwane kanye nengozi yesifo semithambo yegazi, kepha izibalo ezibonisa ukuncika kwalesi sifo ekudleni okune-carbohydrate ephezulu yokudla okunamaprotheni akuqinisekisi.

Ingabe kukhona ukuphikisana?

Kukhona ukuphikisana okuphelele ekudleni kwamaprotheni - ukungabekezelelani kwamaprotheni ngamanye. Njengakudla okujwayelekile, amaprotheni kwesinye isikhathi abangela ukungezwani komzimba kanye namathumbu. Izimbangela zezinkinga zokugaya ukudla yi-dysbiosis yamathumbu noma ukungabikho kwama-enzyme afanele. Uma kunokuxhumana phakathi kokudla kwamaprotheni nohudo / ukuqunjelwa / ukuqunjelwa, phuma noma unciphise imithamo yamaprotheni, noma uthathe ama-enzyme.

Umphumela

Ingozi evela ekusetshenzisweni kwezingxube zamaprotheni ayinakuqhathaniswa naleyo yokudla kwanamuhla. Ama-confectionery, amafutha agcwele nokunye ukudla okungahambisani nomzimba yizizathu ezinamandla kakhulu zokucabanga ngokushintsha indlela odla ngayo.

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