Yiziphi amaprotheni kangcono kwesisindo: izinhlobo kanye nemithetho yokwemukela

Namuhla, cishe, ngeke uthole umuntu oye wezwa mayelana Ukudla wamaprotheni kubantu kwesisindo. Lena indlela ephumelelayo unciphise umzimba ngaphandle indlala, lula futhi kube ngokwemvelo. Nokho, akuyona imfihlo ukuthi amaprotheni noma amaprotheni zihlukile, futhi avalele isitshalo, isilwane, futhi ngayinye kuwo inenani ethile yokudla okunempilo. Umgomo wethu namuhla - ukunquma ukuthi yiziphi amaprotheni ezikahle zokuba kwesisindo. Ngenxa yalokho, kusukela lokhu uyokwazi ukuba bafinyelele esiphethweni njengoba ukwenza ngokwakho ukudla okuzobanika umzimba wakho nawo wonke izakhi ezidingekayo bese uvumele balahle anqwabelene amafutha izinqolobane.

I evamile ekudleni noma ezemidlalo umsoco?

Lona umbuzo okuyinto lihlelwe kaningi impela. Ingabe kunengqondo ukusebenzisa ekhethekile amaprotheni okunyakazisa, uma isamba elanele amaprotheni ingatholakala inyama noma nemikhiqizo yalo? Ngakolunye uhlangothi, kunengqondo ukucabanga, kodwa uma sikhuluma onjani amaprotheni kukhona okungcono elisetshenziselwa ukunciphisa umzimba, kubalulekile ukuhlola ukudla okwakha kuqala. Noma yimuphi umkhiqizo amaprotheni (inyama, yogurt) ngaphezu yakhiwa omunye amaprotheni kanye carbohydrate namafutha. I yamuva nje, lo sibi kuzoqhubeka inqubo kwesisindo. Ngaphezu kwalokho, lo lokuhlushwa amaprotheni ku cocktail iphakeme kakhulu kunanoma ukudla okuvamile, okusho ungasebenzisa esingaphansi ukudla evamile. Ngakho, ekhuluma mayelana nokuthi iziphi izinhlelo amaprotheni ezikahle zokuba kwesisindo, sifika esiphethweni sokuthi kungcono kakhulu ukukhetha ezemidlalo umsoco futhi bazikhethele cocktail engcono.

Kungani amaprotheni usizo?

Iphuzu elibaluleke kakhulu ukuthi okumele kubhekwane nayo. Amaphrotheni okunyakazisa - kuwuhlobo ezemidlalo ukudla, muva eye yaba undab 'uzekwayo emphakathini jikelele uquqaba. Lokhu kwenzeke ngoba kukhona izikhangiso eziningi amaprotheni okunyakazisa, elibonisa ephakanyiswe umzimba abakhi. Abantu abaningi bafuna ukufana nabo, kanye nokukhangisa kudala impendulo elula - kwenza amaprotheni, kuyoba ukwenzela ukungena okuncane kakhulu. Ngakho kungaba eqinisweni futhi lapho amaprotheni ezikahle zokuba kwesisindo?

Empeleni ulahlekelwe isisindo ngokudla cocktail ekhethekile, unga, kodwa khumbula ukuthi umsebenzi kubalulekile. Amaphrotheni ngaphandle umsebenzi ngeke kukusize nganoma iyiphi indlela. Okwesibili, kumelwe nakanjani wehlise jikelele caloric eyanele. Futhi ekugcineni, kufanele ushintshele ku-uhlukanise ukudla, 5-6 servings usuku kancane kancane. Okungukuthi amaprotheni - lokhu akulona isiqinisekiso sibalo ukwenzela ukungena okuncane kakhulu, kodwa kuphela omunye amabhlogo wokwakha komgwaqo kuso yakhiwe.

kanjani amaprotheni?

Ukulahlekelwa isisindo singenzi lutho - kuyinganekwane, nice inganekwane, okungasekelwe ezimiselwe lizofika. Miselela amaprotheni unikina Ukudla lonke akufanele kube, ngakho uma ubona izincomo ukuwaphuza for kwasekuseni, kwasemini kanye dinner, iyadukisa. Kulokhu, ngokuqinisekile ngeke lehle inani elithile ngamakhilogremu, kodwa aphule izinga lokugayeka kokudla emzimbeni bese ukudakwa enamandla ngenxa imikhiqizo kwamazinyo - ketosis. Deystovovat kudingeka ngenye indlela. Kuzodingeka ukuthi umzimba ephansi carb, esikhundleni iningi amaprotheni carbohydrate okusheshayo. Carbohydrate - ngokuyinhloko amandla. Lapho kuba ezincane - ngifuna umzimba izinqolobane. Kulokhu, udinga ukugcina amaprotheni njengendlela yokwakha, futhi eqhekeza ke uya isikhathi eside kakhulu, kufanele bachithe amandla amaningi. Fat - kuyinto ehlukile kangcono amandla, ngakho kwasekuqaleni uqala ukudla amafutha asemzimbeni. Yini okudingeka ukudlala imidlalo? Wasting amandla, buyout uthola ukudla, futhi, kuhle, kancane kuka ukuthola. esivuthayo fat yanda kuleli cala, njengoba amaprotheni kukhona izinto ukuze athole amandla yokutakula.

Nalapha futhi iphakamisa umbuzo osemthethweni. Sidla kancane, Isitimela ejimini eside, ngenxa yalokhu isisindo sinciphile. Khona-ke kungani siyidinga amaprotheni? Iqiniso liwukuthi i-cocktail - iprotheni kanzulu kakhulu, okuyinto kugaywe kweso. Phakathi ukuqeqeshwa amaprotheni kudingeka, futhi kusukela ekudleni evamile, ungakwazi ngaso sonke isikhathi ukuthola imali eyanele. Ngakho-ke, woza ukusiza cocktail. Ngokushesha bazogcwalisa umzimba, futhi ngenxa wokuqhekeka amaprotheni lide, umuzwa satiety siyoqhubeka kuze isidlo esilandelayo. Ngesikhathi esifanayo ikhalori cocktail ngokuvamile liphansi ngenxa okuqukethwe amafutha ubuncane.

Ukuphela the izinganekwane

Ngaphambi ukuya ngqo lokho amaprotheni ezikahle zokuba kwesisindo, ake ukhumbule lokho kuyinto inganekwane eziphikelelayo kakhulu emphakathini wethu. Ezemidlalo umsoco kubhekwa i analog kwezidakamizwa, kungani abesifazane abaningi besaba ukuthi imisipha luyokhula kuwo. Ayikho into efana imisipha emzimbeni wethu ukhule kuphela ukuthi ukuzikhandla ngokomzimba, futhi kusukela esindayo kakhulu, okuyinto ngokwaso enqubeni kwemisipha izicubu uthola izinkulungwane ezibuhlungu micro. Khona-ke umzimba yakha protein ne kwemisipha yabo wawo ukhula. Kodwa amanoni amaprotheni Shake luyokhula kahle ezindaweni eziyinkinga kakhulu emzimbeni wakho, uma ugcine ukudla okunama-kilojoule amaningi hhayi ukuya ejimini. Okungukuthi, ngisho noma ukudla okunempilo baphuze amaprotheni okunyakazisa futhi ugcine le amandla engaphiwanga, kuyobahambela ukuba amafutha.

Siqhathanisa izinhlobo ezahlukene amaprotheni

izifundo eziningi sezenziwe kule ndawo. Ngeke bangene imininingwane yabo, futhi unike kuphela imiphumela. Umgomo wakhe kwakuwukwenza ukucacisa lapho amaprotheni engcono isisindo ukulahleka intombazane noma umfana, ngoba imibuzo enjalo namuhla imele okuningi. Ngakho, amaqembu amane izifundo iqhaza kulolu cwaningo emikhulu. Okokuqala Ngangiye ngizame ukunciphisa isisindo ngokusebenzisa Ukudla, nenduku yesibili ekudleni bese usebenzisa casein amaprotheni, eyesithathu - soy, kanti owesine - amaprotheni whey. Asikhulume okuncane mayelana ngamunye wabo, bese ukwethula imiphumela.

amaprotheni soy

Ukukhiqiza ke kusukela kabhontshisi namaphesenti phambi kwabanye, yena unalo inzuzo kakhulu intengo. Ukucabanga ngalokho amaprotheni engcono ukukhetha ukudla kwasekuqaleni akufanele acabangele izindleko nezinzuzo umzimba wakho. Soy amaprotheni ne kwesisindo kancane efiselekayo kunezinye izinhlobo, ngoba bioavailability ongaphakeme. Ukwakheka acid acid ayiyinhle. Okungukuthi, yokwamukela soy amaprotheni emadanisekako ukudla ezivamile. Njengazo zonke ezinye izinhlobo amaprotheni amaprotheni, it has a analog elicwengiweyo - Soy Amaphrotheni ukuhlukanisa. Phakathi kwesisindo, kuyinto efiselekayo ukuyisebenzisa.

amaprotheni whey

Nakani ekhethekile ke, uma ngifuna yakho for, abanye amaprotheni kungcono kwesisindo ngoba amadoda. Ngokuvamile, ubulili namandla is ngamakhasimende hhayi kuphela ukwehlisa fat umzimba, kodwa futhi wakha imisipha Odlula intombazane, nge amarekhodi e ejimini. Kuyinto owande kakhulu wamaprotheni Izingxube, wakwenza ngaphandle amaprotheni whey. Kuyinto lo mkhiqizo has a umsebenzi okusezingeni eliphezulu begazi. Ukwakheka acid acid whey amaprotheni eliphezulu abantu. Ngenxa yalesi kungcono iqoqo yemisipha nokuvikelwa imisipha kufanelekile whey amaprotheni lapho uvivinya umzimba. Yikuphi okungcono kwesisindo, buza umfundisi ukuqina. Ochwepheshe bathi ukuze ukunciphisa isisindo kungcono ukukhetha hydrolyzate soy amaprotheni. Ngokuhamba ekuwulungiseleleni engqamuzaneni amaprotheni ezidabula ngaphandle, kwenza kubelula ukuthi umsebenzi esiswini, futhi ngenxa yalokho imisipha ayanikezelwa ngokuphazima kweso. ikhalori okuphansi kufinyelelwa ngenxa yokuthi ukwakheka akuyona amafutha.

casein

Ekugcineni sifika eduze lokho amaprotheni kangcono kwesisindo intombazane. Uphenyo zokusiza kuma ambulensi nobungqabavu abafundisi, kanye imiphumela yocwaningo ngenhla, basikisela ukuthi casein kuyinto inketho ephelele. Yenziwe cottage shizi no kugaywe isikhathi eside. Ngenxa yalokho, ngeke balahle umuzwa indlala, ezizohlinzeka ithuba ukumelana kahle ngisho ukudla okuqinile ngokuphelele. Kodwa ungakhohlwa ukuthi sikhuluma kwesisindo, hhayi yemisipha ahlelelwe le casein injongo esifanelana kahle. Ngakho, thina kuwuphendule umbuzo ngalokho okungcono amaprotheni wokuphuzwayo kwesisindo.

imithetho eyisisekelo

Udinga ukuthatha cocktail ngaphambi noma ngokushesha ngemva kokuzivivinya. Khumbula ukuthi umzimba ukubamba akukho kuka 40 amagremu amathathu amaprotheni ngesikhathi, ngakho ikhefu zonke kuyinsakavukela ngosuku servings eziningana. Kungcono ukuphuza amahlandla amane mhlaka-40 g kuka kabili 80. Amandla uma kufanele kube ingxenyenamba, kudlule ngokuphelele Shake amaprotheni bengayi. Ukudla kwasekuseni, kwasemini kanye dinner kufanele libe imikhiqizo ezivamile, ngaphandle ephezulu ikhalori. Uma uhlushwa ukuphazamiseka isifiso yanda ebusuku, ke esiphuza amahora amabili ngaphambi sokulala amaprotheni uyonika umuzwa satiety futhi ukuvikela ebusuku kuphangwa ekhishini.