Iiprotheyini ezinqabileyo zokukhenkcela: ukuphononongwa. Ukuqulunqwa kunye nokulungiswa kweeprotheyini ezincinci

Ukuqalisa ekuseni, ukuhamba kwi-sauna, usebenzisa izidakamizwa zamachiza, ukukhwabanisa - oko kungagqithanga ukufuna ukulahla ubunzima obunzima. Ngokwemvelo, iiprotheyini ezinokufakela iiflethi , ukuphononongwa malunga nokukhawuleza kwandwendwela kumajelo eendaba, zikhangele i-third of the population. Ngaba kunokwenzeka ukuba i-cocktail yokutya izokusombulula ingxaki yexesha elide kanye kunye? Oku kuya kuqondwa.

I-cocktail engcono kwihlabathi

Nasi umzekelo wendlela yokulungiselela i- cocktail yokunciphisa i-cocktail ekhaya. "Siyakhula ndawonye", - ifunda isihloko esilandelayo senqaku kumaphephancwadi amabhinqa. Zonke izithako ziyafumaneka kwiimarike kwaye zithengi kakhulu, kulungele ukuzixuba kwinxalenye ethile-kwaye i-cocktail ilungile. Ihafu yekomityi yobisi obungenawo-mafutha exutywe kunye ne-200 grams ye-cottage cheese. Dalela umxube obangelwa yiphunga lephayinaphu uze ungeze amabhanana amabini. Hlanganisa umxube kunye ne-spoon ye-nut-nut paste (njenge "Nutella"). Kwaye kukho izigidi zeendlela zokupheka. Ukubona kwenkcazo yezinto ezinokuthi zikunceda ekulahlekeleni ubunzima, abaninzi abantu abafuna ukunciphisa ubunzima bakhawuleza abanalo mbuzo malunga nomxholo wekhalori womveliso. Ngoko ke, ngaphambi kokudala iphrotheni yekhaya ukugubungela ukulahleka kwesisindo, kufuneka uqonde indlela umzimba womntu osebenza ngayo. Yintoni eyenza azuze kwaye alahlekelwe ubunzima obunzima, kunye nendlela yokukhawuleza le nkqubo ngaphandle kokulimaza.

Umthombo we-amino acid

Nayiphina iprotheni xa isingeniswa yenziwe i-amino acids kunye ne-glucose. Ama-amino acids asebenza njengempahla yokwakha yomzimba, kwaye i-glucose iya kwi-glycogen ngokuguqulwa kwamandla kwi-cell okanye kwi-cell fat. Ukuba umntu akanalo msebenzi wobuqu, sinjani uhlobo lokwakha esinokuthetha ngalo? Ingxaki kukuba ukuba ukutya okunzima kugqityiwe, umzimba uqala ukulambalala, kwaye sele uchithe yonke indawo yokugcina i-glycogen, uzama ukuthatha amandla kumasipha kunye ne-mafutha. Yaye ukuba amanqatha ayifuni ukuzaliswa, kufuneka izihlunu zibuyiselwe. Ukubuyisela kubangelwa ukuqaliswa kwe-amino acids emzimbeni kunye nokuhlanganiswa kwezi zicubu zomzimba. Leyo iprotheni yokunciphisa iifiki, ukuhlolwa okubhalwa ngabantu abonwabileyo, ngokwenene bathatha inxaxheba kwinkqubo yokutshisa amafutha, nangona kunjalo, ngokungathanga ngqo.

Kubalulekile ukwazi

Ngaphambi kokuqhubela phambili kwiiprotheyini zeeprotheyini, kufuneka ufunde malunga neempawu zomzimba womntu, ngokukodwa ngokuphathelele imetabolism. Ukutya kwanoma yimuphi umntu unikezela ukungenisa izinto eziyinkimbinkimbi, njengeprotheni, i-carbohydrates kunye namafutha ngamanani athile. Ngokwemvelo, ukuba enye iprotheyini idliwe, kuya kuba ne-disorder disorder eyokhokelela ekusebenzeni kakubi kwezitho ezibalulekileyo, ezifana nesibindi, i-pancreas, izintso kunye nesondlo sesisu. Kwi-physiology, kukho ukubaluleka okhethekileyo okusebenza kunoma yiphi na inyama.

1. Ubuncinane bokungena kweekhalori zomsebenzi oqhelekileyo womzimba kufuneka ube yi-25 kcal nge-1 kg yesisindo somzimba.
2. Ukutya kwansuku zonke kweeprotheni kunye ne-carbohydrate kufuneka kube ubuncinane be-2 ne-3 gram, ngokulandelanayo, kwi-1 kg yesisindo.

Ukwazi ukuba igram e-1 yamanqatha iqukethe i-kcal 9, kunye negram yeeprotheni kunye ne-carbohydrate iqukethe i-kcal 4, kulula ukwenza izibalo zeemathematika kwaye ifumene isidingo somzimba ngezinto eziyinkimbinkimbi. Kukho nawuphi na umzekelo, ukubalwa kuya kubonisa ukungabikho kokutya kwamaprotheni. I-recipe ye-cocktail yokunciphisa i-cocktail kufuneka ithathele ingqalelo ezi zibalo.

Ukususela kwimfundiso yokuziqhelanisa

Njengomzekelo, unako ukubala imfuneko yansuku zonke yezinto eziyinkimbinkimbi zomzimba, umzekelo, ubunzima obuyi-70 kg. Isidingo seekhalori siya kuba ngu-25 x 70 = 1750 kcal. Ukufunyanwa kwamaprotheni makube ngu-2 grams, kunye neekhalori - 8 kcal x 70 = 560 kcal. I-carbohydrate ngokufanelekileyo - 840 kcal. Amafutha abalwa ngokukrazula iiprotheni kunye ne-carbohydrates kwi-total demand - 350 kcal okanye 38 grams. Naliphi na ukulahlekelwa kwesisindo kubangelwa ukungabikho kokutya okungenayo emzimbeni wokuveliswa kwamandla. Ngenxa yoko, amafutha kunye ne-carbohydrates ayinqunywe ngokulinganayo. Ipesenteji yokungabikho kwezi zinto eziyinkimbinkimbi emzimbeni akufanele lidlule ngaphezu kwe-10%, ngaphandle koko i-organisms iya kuba nexinzelelo, kwaye ukuphendula kwayo kumntu ngamnye akunakwenzeka. Kwiimeko ezinje, i-recipe ye-cocktail yokunciphisa i-cocktail iya kunceda. Ukutya ngokufanelekileyo kwiprotheni enexabiso elaneleyo le-carbohydrates kunye namafutha kuya kululeka umzimba ukuba uthathe amandla kumaseli atyebileyo. Ngokuqhelekileyo, itafile yeemveliso kunye nokwakhiwa okupheleleyo kweeprotheni, amafutha kunye ne-carbohydrates kuyadingeka ukwenza iipentein zokugcoba. Asimele sikhohlwe malunga nexabiso lekhalori.

Isidlo sasekuseni sokuqala

Ekuseni, emva kokuvuswa, umzimba awudinga kuphela iprotheni yokuzila, kodwa nayo i-carbohydrates, enokuyihlawula umzimba ngombane yonke imini. Ngako oko, ukubunjwa kwe-cocktail yokunciphisa i-cocktail kufuneka ibe ne-carbohydrates enzima. Umzekelo, ukwanele ukudibanisa 200 ml yobisi oluncinci be-fat, 200 amagremu we-curd kunye ne-100 grams ye-strawberries esitsha kwi-blender ukuqinisekisa ukusetyenziswa kweeprotheni kunye ne-carbohydrates 35 g no-25 g ngokulandelanayo. I-content content iya kuba i-3 gram, kunye neekhalori - 282 kcal. Ierberberries zinokuthi zitshintshwe ngokukhuselekileyo kunye nezinye izityalo ezifumaneka ekhitshini. Into ephambili kukuba umxholo weshukela kuwo awuncinci. Ubisi buya kutshintshwa yi-kefir okanye i-yoghurt, kodwa i-curd ayiyi kubandakanywa. I-cocktail elula, kodwa oku kungumhla wokuqala wesidlo sakusasa, okufuneka ube yi-grade-grade kunye nokutya okune-hydrocarbon efana ne-oatmeal kunye ne-buckwheat porridge, amaqanda ahlambulukileyo kunye nemifuno, okanye ubuncinci beesanti kunye nesonka. Ukuba akukho nethuba lokutya kwasekuseni elipheleleyo, akukho mntu uphazamisa i-cocktail enomsoco. Ukwandisa umxholo wobisi kwisiqingatha, ukubunjwa kwongezwa i-oatmeal kwifom eyomileyo. Kufuneka uqale nge-50 grams ngexesha lokukhonza. Ukuqhelana nokunambitha, i-dosage kufuneka yonyuka ibe yi-100 grams ye-oatmeal ngosuku.

Ngaphambi kokuba isidlo sakusihlwa sikude

Yaye ukuba kukho iiyure ezimbalwa ezishiye ngaphambi kokutya, kwaye ufuna ukuziva ungenakulibala, unokuzicwangcisa i-cocktail elula kunye neyona calories ubuncinci ukuze ukwanelise indlala enye okanye ezimbini iiyure. Kwakhona ubisi? Akunjalo, ubisi lungenye yezindlela ezikhethiweyo, njengokuba sisiseko, esinokutshintshwa yiphunga okanye amanzi, ukuba ulungele ukudala iiprotheyini zakho ezincinci. Ukuphononongwa ngabantu abathobekileyo baqinisekisa le nyaniso. Ngako oko, i-250 ml yelisi yangempela ye-orange ngaphandle kweshukela ingaxutywa kwi-blender kunye nebhanana enye kunye ne-100 grams yeebhokhwe ezityisiweyo. Isiphumo siya kuvelisa i-30 g yeprotheni kunye ne-40 g ye-carbohydrate. Ukukhangela encinci amafutha - 40 amagremu, kodwa afunekayo, kuba iinqutyana ziwumthombo we-omega acids. Ngokwemvelo, ukuxhamla kunye neekhalori - 450 kcal. Emva kokuba i-cocktail yesidlo sasemini, kungcono ukuba ungadli i-borsch okanye i-sausages, ukhetha ukutya kwemifuno kunye nemveliso yenyama. Ukuqwalasela iimvavanyo ezininzi, ngexesha lesidlo sasifanele ukusebenzisa inani elikhulu lemifuno, kungakhathaliseki ukuba luhlobo luni lokulungiselela: olutsha, olutye okanye olubilisiwe. Njengesitya sokutya, kufuneka ubeke ingqalelo kwiinkukhu zezinkukhu kunye ne-steak steak. Inyama yengulube ayikho indawo ekudleni komntu ongcinayo.

Ukutya okulula

Kodwa kwisiqingatha sesibini semini, kufuneka ubalekele i-carbohydrate, kunye namafutha. Injongo ephambili kukubulala isisu kunye nokutya okuphezulu kwiprotheni. Njengesizathu, kungcono ukusebenzisa i-yoghurt okanye i-kefir nge volume 200 ml. Ukudibanisa kuyimfuneko nge-100 grams ye-cottage cheese kunye neeskredreli ezine zamaqanda. Ngokuqhelekileyo, kulungele ukusetyenziswa kwinto yokuba i-cocktails ezincinci zeprotheni zenziwa ngaphandle kwezilwanyana, eziza kukhishwa ngaphandle, kuba zi-caloric. Ukuba inambitheko yeeprotheni ezinobangela ibangelwa okanye ufuna ukuzikhusela kwizifo ezithathelwanayo, amaqanda anokupheka kwaye i-cocktail isetyenziswe iprotheni ephekiweyo. Ukwahlukana akukodwa. Ngenxa yoko, iigramu ze-carbohydrates, i-28 gram yeprotheni kunye ne-1 gram yeenqatha. Umxholo weCalori ungama-160 kcal kuphela. Le cocktail yanele enye ukuya kwiiyure ezimbini ukucima indlala. Iikhocktails, ezilungiselelwe ukutyiwa kwe-mid-morning kunye nesidlo sasekuseni, zinokutshintshwa. Oko kukuthi, udle amaqanda nge yogurt ekuseni, kunye ne-cottage cheese kwi-snack ekuseni. Emva koko.

Cocktail yo busuku

Abaninzi bezondlo bathi i-cocktail eyenziwa ngesandla eyenziwa ngesandla ayisona ndlela engcono yokunciphisa umzimba. Emva koko, akukho ndlela yokuqinisekisa ukubonelelwa kweprotheyini enye emzimbeni. Kukho nawuphi na, kungakhathaliseki ukuba kukhethwe yintoni imveliso yokupheka, akukho i-carbohydrate kunye namafutha akwazi ukuphetshwa. Ngokuqhelekileyo, kwi-cocktail ebusuku kuyafuneka ukuba wenqabe. Kodwa kukho ithuba lokunciphisa ukusetyenziswa kwee-carbohydrates ebusuku. Iiprotheyini zeprotheni ezinqabileyo ezinqabileyo zithandwa kakhulu kubantu abafuna ukukhawuleza. Le teknoloji ithandwa kuwo wonke umhlaba, ngaphandle kweRashiya, apho ngesizathu esithile kubonwa ngokuba yi "chemistry". I-cocktail yobusuku kunye neprotheni esekelwe kwi-caseinate iya kuba luncedo kakhulu kubadlali bebonke kunye nabaqhelekileyo abafuna ukulahlekelwa iikhalori ezingaphezulu. Ukuba ufuna ukusebenzisa iimveliso zendalo kuphela kwi-cocktail, awukwazi ukwenza ngaphandle kwe-yogurt engenamafutha kunye ne-cottage cheese. Mayelana neeskese ebusuku ufanele uyilibale, ngoko i-flagrin iyalawulwa kuphela ngoncedo lweziqholo: i-vanillin, i-citric acid, i-cardamom, i-lemon kunye nemveliso efanayo.

Isisombululo esilungiselelwe

Ukucinga malunga nendlela yokulungiselela i-cocktail yokunciphisa i-protein, kunye nokukhangela iincwadi zokupheka, abantu abaninzi abakucingi ukuba iinkokheli ekuveliseni ukutya okunomsoco ziye zanyamekela ixesha elide. Ngokomzekelo, inkampani ethi "Herbalife", ethandwa kakhulu kumazwe angama-70. I-ofisi eyintloko i-US, kwaye inkampani sele isemakethe iminyaka emininzi. Yiyiphi eminye imibuzo enokuyenza umntu omdala? Umntu onengqiqo? Iiprotheni ezinqabileyo zokugcoba "Herbalife" ziye zavavanywa kliniki kwaye zineziqinisekiso eziyimpawu ezizodwa. Izigidi zeengxelo ezichanekileyo zabasebenzisi abonwabileyo abaye balahla ubunzima obunzima, abaninzi bezonxibelelwano kunye neencwadi. Yaye ukuba uyayiqonda - iprotheni eqhelekileyo eneerhasi yeerithamini kunye nezamaminerali, ezikuloo ndlela yokukhawuleza isetabolism inepropati yokuphela emzimbeni, yingakho kukho ukugqithisa, utywala, iinwele ezomileyo kunye nolusu. Ukulungiselela i-cocktail kunye neprotheni "i-Herbalife" kufuneka yenziwe ngokungqongqo ngokwemiyalelo ebonisiwe kwiphakheji, kwaye akukho mfuneko ukuba idlule ireyithi.

Esinye isisombululo esilungiselelwe

Kodwa i-cocktail yokunciphisa i-cocktail "i-Faberlic" ihlaziyileyo ifanelekile kwaye ayibi. Ngokwemvelo, i-negative is processed kuqala. Udwebo kuzo zonke iimpendulo enye - abantu endaweni yokulahlekelwa isisindo bafumana ubunzima obuncinane. Njengoko kwavela, ingxaki kukuba abantu abaninzi ezweni lethu abazange bafunde yonke imiyalelo. Xa sele ufumene i-dosage, uninzi luya ngqo kwizenzo, kodwa ngeze. Emva koko, ngemiyalelo yokusetyenziswa kumnyama nomhlophe, kubhaliwe ukuba kusetyenziswe i-cocktail kwisistim somzimba we-muscle kunye nokusilela kwesisindo somzimba. Ukuthetha ngokuthe ngqo - i-cocktail ye-protein iphezulu-khalori. Ukongezelela, imveliso ethi "Faberlic" ivumelekile ukuba isetyenziswe njengesithuba sombane kanye ngosuku. Enyanisweni, ukuba uyayisebenzisa endaweni yesidlo sasemini, isiphumo sokulahlekelwa kwesisindo siya kuba, njengoko kuboniswe ngayo yonke impendulo emihle kumajelo. Ngokwemvelo, kufuneka uhlale ukhumbule ukuba uthengela olu hlobo lweprotheni olushukumisa ukulahleka kwesisindo kwiifommesi.

Ukutya okukhulu

Kodwa kubantu, ngaphezu kokutya okunempilo, banikela ukhetho lwabo kunye nendlela yokuphila esebenzayo, ukutyelela ama-gyms kunye namaqela okufaneleka, ngaphandle kokutya kwezemidlalo akunakwenza. Ewe, unako ukufumana isixa esipheleleyo seprotheni ekudleni, kodwa olu khetho alufanelanga wonke umntu. Emva koko, i-protein intake kufuneka ikhuphuke ibe yi-3 grams kilogram yesisindo. Ewe, kwaye ukhulise i-carbohydrate ukuya kwi-4 grams. Kwimeko nayiphi na, ukutya i-200 gram yeprotheni ecocekileyo imihla ngemihla inzima kwaye ibiza. Ngoko ke, abaninzi abagijimi kwiiprotheyini zeeprotheyini phambi kokuqeqeshwa kokulahlekelwa kwesisindo kubandakanya amaprotheni. Ukubunjwa kwe-cocktail kuncinci kwi-carbohydrates, ukuzama ukuphoqa umzimba ukuba uthathe amandla kumaseli atyebileyo. Iprotheni yenziwe ngobisi okanye ijusi ngokwemiyalelo yomenzi. Kule nqanaba, ukungena kwe-carbohydrates emzimbeni kunokulawulwa, okanye kuncitshiswe kancane. Ukusilela kwe-carbohydrate kuya kuba nefuthe ngokukhawuleza kwinqanaba lomzimba: ukwehla kwamandla, ukuphazamiseka emehlweni. Ngako oko, sithetha kuphela ngokunciphisa okunyanzelekileyo kwee-carbohydrate ezidliwe, kwaye ngenxa yoko, umxholo wekhalori yokutya.

Ukubuyiswa emva kokusebenza

Yaye makungavumeli ukuba izondlo ziphephe ukutya emva kokuqeqeshwa kweeyure ezimbini. Ngokuphathelele ukutya okuqhelekileyo. Kodwa kungekhona iprotheni, ekwazi ukwanelisa indlala kwaye ingaphazamisi kwinkqubo yokutshatyalaliswa kweefomathi ezinamafutha. I-protein ye- cocktail emva kokuvuthwa (ukulahleka kwesisindo) kunye neprotheni yokugaya ngokukhawuleza kuya kunceda ukulungisa ngokukhawuleza imisipha eyonakalisiweyo. Ewe, ukuba uqeqesho lunamandla, ke iprotheni iya kuhamba ukuqinisa imisipha. Ekubeni emva kokuba naluphi na uqeqesho olunzulu oko kuthiwa "iprotheni-carbohydrate" ivula iwindi, inkqubo yokutshisa i-fat will not be affected by a small portion of carbohydrates fast in the form of a banana. Isiqhamo saseTropiki sinokungeniswa ngokukhuselekileyo kwi-protein shake. Kumdlali wezemidlalo kwirekhodi: ukumkela i-cocktail ye-protein ngokukhawuleza emva kokuba uqeqesho luhamba kunye nendlala engenakulungelekiyo ephazamisa umgangatho wengqondo kwaye ayichaphazeli nayiphi na indlela impilo. Udinga kuphela ukulinda imizuzu engama-15-20 de iproteni iqale ukugaya. Kwiinyanga ezimbalwa umzimba usetyenziselwa ulawulo olunjalo kwaye akukhathazeki kamva.

Nceda, vula uluhlu lonke!

Ukudala i-cocktail, kufuneka uhlawule umxholo wekhalori xa ukhetha umkhiqizo onomxholo weprotheni ephezulu. Kukho iitheyibhile zeemveliso ezikhethekileyo eziqulethe iinkcukacha ezipheleleyo kwiprotheni, i-fat, i-carbohydrate, umxholo wekhalori kunye ne-index glycemic. Inqaku lokugqibela lijongene nesantya sokumiswa kwemveliso. Emva kokuba uhlolisise idatha enikezelweyo, kunokufunyanwa ukuba ininzi yokutya okuthandayo kukulo ndawo engavunyelwe ngenxa yokhuseleko lwekhalori. Kukho umntu osekufuneka azikhethele okokukhethayo. Nika okukhethiweyo kwhokolethi yakho oyithandayo, uyifake kwi-cocktail. Okanye wenze umxube ongenakonakala kwi-kefir nge-shrimp ne-catfish. Ingcamango "yokuhlwaya" kufuneka ithathelwe indawo yigama "eluncedo", ngaphandle koko ayiyi kuba ngumphumo. Iiprotheyini ezinokuphelisa ngokupheleleyo, ukuphonononga malunga naluphi Unokufumaneka kwiimpapasho ezininzi malunga nokutya kunye nemidlalo, kucetyiswa ukuba udale ukusuka ekutya kunye nomxholo weprotheni ephezulu kunye nomxholo wekhalori ophantsi:

• Yonke inyama, ngaphandle kwengulube nemvana;
• Iintlanzi kunye nokutya kwezilwanyana;
• Iimveliso zobisi ezincinci;
• Amaqanda abhakabhile okanye abilisiwe;
• I-porat ye-Oat, i-bran bran, i-lentils.

Ekugqibeleni

Protein shake ukunciphisa umzimba ekhaya kuyo nayiphi na imeko endaweni yokudla eqhelekileyo, ngaphandle mhlawumbi ukulungele "Faberlic" Makhulu, leyo iqulathe isethi yonke izondlo ezibalulekileyo umzimba. Umzimba kufuneka angenise iimveliso ekwimo elulwelo, yaye ngokuqinileyo, okanye kwesisu, isisu kunye umlomo nje yoma kwixesha elizayo akayi kuba nako ukusebenza ngokuqhelekileyo. Eyona njongo ephambili yale yangcangcazela weeprothini umzimba lokuthunyelwa isixa esikhulu zokutya iiproteins kunye osidingayo ephantsi, nto leyo Ndowuseza uhluthe isisu, kodwa musa ukunika umzimba amandla ngokwaneleyo. Ngenxa yoko, amandla licatshulwa ngamanqatha. Kakade ke, kufuneka ithathele ingqalelo isiqulatho osidingayo ukutya kunye nezinto ezintsonkothileyo cocktail party, kwaye ekutyeni oluqhelekileyo, kungenjalo kuya kuba sisiphumo. Xa nokubuyekezwa ozikhumbulayo ubunzima ukulahleka scheme weightlifters esebenzayo - 70% yazo zonke amafutha kunye carbohydrate-30% protein iza kusasa nangokuhlwa yonke indlela ngeenxa zonke. Protein iza kuqala.