Ama-protein shakes, ama-protein bars, et al, ukudla okunamaprotheni amaningi kukhulunywa ngakho kakhulu, okwanele ukukwenza uzibuze, Mangakanani amaprotheni okufanele ngidle ngosuku? Futhi ngesizathu esihle, ngoba amaprotheni ayingxenye ebalulekile yomzimba—asebenza njengesakhiwo sesikhumba, igazi, amathambo noqwanga, nemisipha; izinwele nezinzipho zakho zenziwe ngamaprotheni, futhi umzimba wakho usebenzisa amaprotheni ukuze wenze ama-enzyme namahomoni futhi wakhe futhi ulungise izicubu zomzimba.
Njengoba kubonakala, ukudla amaprotheni amaningi ngangokunokwenzeka akuyona indlela enqamulelayo empilweni; okuningi kakhulu kwanoma yini kubi, futhi kunjalo nangamaprotheni. Ngakho-ke uma ucabanga, Mangakanani amaprotheni okufanele ngidle ngosuku?, khona-ke lo mhlahlandlela unazo zonke izimpendulo ozidingayo. Funda ukuze wazi ukuthi ungawathola kanjani amaprotheni nokudla kwakho amaprotheni ukuze ufinyelele imigomo yakho yokufaneleka.
Isithombe: 123RF eyodwa. Ungabala Kanjani Mangakanani Amaprotheni Okufanele Ngiwadle Ngosuku?
ezimbili. Mangakanani Amaprotheni Okufanele Ngiwadle Ngosuku Ukuze Ngehle Isisindo?
3. Mangakanani Amaprotheni Okufanele Ngiwadle Ngosuku Ukuze Ngizuze Isisindo?
Ezine. Imibuzo Evame Ukubuzwa
Ungabala Kanjani Mangakanani Amaprotheni Okufanele Ngiwadle Ngosuku?
Ayikho impendulo yalo mbuzo, futhi awukho umthetho ongasebenza kubo bonke. Inani lephrotheni elidingwa umzimba wakho lincike ezintweni ezihlukahlukene ezifana neminyaka yakho namazinga okufaneleka noma imigomo, isisindo somzimba, amazinga omsebenzi, nokuningi. Qaphela ukuthi a ukudla okunempilo ingaba namaprotheni aphakathi kuka-10 kuya ku-35%.Futhi, ukudla okunconyiwe kwansuku zonke kwamaprotheni kungu-0.8 amagremu ngekhilogremu yesisindo somzimba wakho. Ngakho-ke uma ubuza, Mangakanani amaprotheni okufanele ngidle ngosuku?, impendulo ilele ekwandiseni isisindo sakho ngamakhilogremu ngokuthatha amaprotheni anconyiwe ngamagremu.
Ithiphu: Ukudla okunconyiwe kwansuku zonke kwamaprotheni kuncike ezintweni ezimbalwa ezifana neminyaka, ukuqina kanye nezinga lomsebenzi, njll.
Isithombe: 123RF Mangakanani Amaprotheni Okufanele Ngiwadle Ngosuku Ukuze Ngehle Isisindo?
Njengoba kushiwo, ukudla okunconyiwe kwamaprotheni nsuku zonke kuyehluka kumuntu nomuntu, kodwa ukwanda kwamaprotheni kungakusiza imigomo yokulahlekelwa isisindo . Nansi indlela:- Amaprotheni ahlinzeka ngokusutha futhi akugcine ugcwele isikhathi eside. Ngokwandisa ukudla kwamaprotheni, mancane amathuba okuba uzwe indlala, futhi ngenxa yalokho, mancane amathuba okuthi udle ukudla okuningi noma ukuzitika ngokudla okungenamsoco. Ngakho angakanani amaprotheni okufanele udle ukuze ulahlekelwe isisindo? Cishe amagremu angu-1.8 - 2.9 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba wakho anganikeza ukusutha.
- Ukudla okucebile ngamaprotheni kungagcina isisindo somzimba omncane ngesikhathi sokuvinjelwa kwekhalori. Isisindo somzimba omncane sinezinzuzo ezifana nokulwa nokukhuluphala, ukuvikela isifo sikashukela , ukugcina amathambo enempilo , njll.
Isithombe: 123RF - Amaprotheni kwandisa umphumela we-thermic lokudla, okusho ukuthi umzimba wakho uchitha amandla engeziwe ekuhlehleni ukudla, ukukugaya, futhi ukuguqule kube amandla.
- Uma uzibuza, Mangakanani amaprotheni okufanele ngidle ngosuku?, khumbula ukuthi amaprotheni kunzima ukuwagcina njengamafutha omzimba uma kuqhathaniswa namanye ama-macronutrients, ama-carbohydrates namafutha. Ngesikhathi ulahlekelwa isisindo, kubalulekile ukuqaphela ukuthi udla kangakanani amandla, ngokudla , kugcinwa njengamafutha. Uma udla amaprotheni amaningi kunama-carbs noma amafutha, mancane amathuba okuthi ugcine amafutha futhi uzuze isisindo.
Ithiphu: Ukudla ukudla okunothe ngamaprotheni kunikeza izinzuzo eziningana uma ukhona ngifuna ukwehlisa isisindo .
Isithombe: 123RF Mangakanani Amaprotheni Okufanele Ngiwadle Ngosuku Ukuze Ngizuze Isisindo?
Ngenkathi ukudla amaprotheni amaningi ingakusiza ulahlekelwe isisindo, ingasiza futhi ukuzuza isisindo, ikakhulukazi uma ukudla kwakho kwekhalori kuphezulu. Kuyathakazelisa ukuthi ucwaningo olulodwa lwathola ukuthi ukuzuza kwesisindo kwakubalulekile ku ukudla lapho ama-carbohydrate , esikhundleni samafutha, kwathathelwa indawo amaprotheni.
Isithombe: 123RF Ukusebenzisa i-1.5 - 2.2 amagremu weprotheyini ngekhilogremu ngayinye yesisindo somzimba wakho kwanele ukuzuza isisindo. Lokho kufanele kuphendule umbuzo wakho, kodwa ungadla amaprotheni amaningi uma ukudla kwakho kwekhalori kuphezulu ngoba ukudla a ukudla okunamaprotheni amaningi kubangela ama-calories engeziwe ukuthi aguqulwe abe yimisipha. Izwi leseluleko: Amaprotheni akugcwalisa futhi kunciphisa isifiso sokudla, ngakho qiniseka ukuthi ukhona ukudla ngokwanele .
Bheka le infographic ukuze unqume ukudla kwakho kwansuku zonke amaprotheni.
Ithiphu: Njalo khuluma nodokotela wakho noma isazi sokudla ngaphambi kokwenza izinguquko ezinkulu ekudleni.
Imibuzo Evame Ukubuzwa
Q. Ikuphi okunye ukudla okunamaprotheni amaningi okufanele ukudle?
KUYA. Ungathola amaprotheni akho esitshalweni kanye nemithombo yezilwane.Ukudla kwezitshalo okunamaprotheni amaningi kuhlanganisa:
- Imikhiqizo yobisi njengobisi, iyogathi, noshizi
- I-Tofu
- Amantongomane nembewu efana nama-cashews, ama-alimondi, ama-walnuts, ama-hazelnuts, amantongomane kaphayini, nembewu yethanga, imbewu yesesame, imbewu ye-sunflower
- Imifino kanye nobhontshisi njenge-lentils, uphizi ohlukanisiwe, uphizi, ubhontshisi wezinso, njll.
Isithombe: 123RF Ukudla okunamaprotheni amaningi okuvela emithonjeni yezilwane kufaka:
- Izinkukhu nokunye inyama engenamafutha
- Izinhlanzi nezilwane zasolwandle
- Amaqanda
Q. Imaphi amanye amaqiniso okufanele uwakhumbule ngaphambi kokushintshela ekudleni okunamaprotheni amaningi?
KUYA. Noma ngabe eyakho imigomo yezempilo nokufaneleka kukhona, ngaphandle kokwazi impendulo, Mangakanani amaprotheni okufanele ngidle ngosuku? amathiphu engqondweni ngaphambi kokwandisa ukudla kwamaprotheni :
Isithombe: 123RF - Akuwona wonke amaprotheni afanayo; amaprotheni akhiwe ngama-amino acid futhi ukwakheka kwawo kanye nokugayeka kokudla yizici ezibalulekile okufanele uzicabangele uma ufuna izinguquko zokudla kwakho zithele izithelo.
- Amaprotheni ezilwane anawo wonke ama-amino acid abalulekile uma kuqhathaniswa namaprotheni ezitshalo, futhi ngenxa yalokho, eyokuqala ithathwa njengekhwalithi ephezulu. Amaprotheni ezilwane nawo anenani eliphakeme le-leucine, i-amino acid ebangela ukwakheka kwamaprotheni emisipha futhi idlale ingxenye ekulahlekelweni kwesisindo .
- Yidla ukudla okunconyiwe kwansuku zonke kwamaprotheni usuku lonke, hhayi endaweni eyodwa noma ekudleni. Lokhu ngeke nje kukugcine ufuthekile futhi kuvimbe indlala kodwa futhi kusize umzimba wakho usebenzise ama-amino acid ngendlela efanele, okukusiza ukuthi ufinyelele imigomo yakho yokufaneleka.
Isithombe: 123RF Q. Yiziphi izinzuzo zokudla ukudla okunamaprotheni amaningi?
KUYA. Ukweqisa noma yini eza nezingozi ezengeziwe, ukusetshenziswa ngokweqile kwamaprotheni kungaholela ezimweni ezithile futhi kwandise ubungozi bezinkinga ezithile zempilo.- Ukudla amaprotheni amaningi kubangela ukuthi umzimba wakho ungene ku-ketosis, isimo se-metabolic esikhiqiza amakhemikhali anephunga elimnandi abizwa ngokuthi ama-ketone. Lokhu kwenza umoya wakho unuke kabi, futhi ukuxubha noma ukubhulasha akusizi! Ungazama ukulwa nomphumela ngokuphuza amanzi amaningi noma ushingamu.
Isithombe: 123RF - Uma udla ukudla okunamaprotheni amaningi kanye ne-fibre ephansi, kungaholela ekuqunjweni. Ukudla ubisi oluningi kungabangela isifo sohudo, ikakhulukazi uma ungenayo i-lactose. Yilwa nendaba ngokuphuza amanzi amaningi nokudla i-fiber eyengeziwe.
- Ukudla ukudla okunamaprotheni amaningi kubangela umzimba ukuthi ukhiphe i-nitrogen eyeqile eyingxenye yama-amino acid, ikushiye uphelelwe amanzi. Izinso kufanele zisebenze kanzima ukuze zikhiphe i-nitrogen eyeqile, ngakho-ke ukungaphuzi amanzi anele r usuku lonke kungaba yinkinga.
- Ukudla inyama ebomvu okweqile kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo, umdlavuza, nezinye izimo zempilo.
Isithombe: 123RF
