Indlela yokusebenzisa leeprothini umzimba?

Protein na isakhiwo esisiseko zonke iiseli eziphilayo. It nje kufuneka zibandakanywe kwisidlo sakho yonke imihla. asidi acid inika, ivumela ngendlela ngexesha ukubuyisela iiproteni emzimbeni wethu. Iproteni alicandelo axabiseke kakhulu olawula nethe ngenxa yesisu wayo umzimba uchitha koovimba ezinkulu amandla. Indlela yokunceda neprothini ukuncipha?

ixabiso protein - nokubunjwa kwayo

Ukuze siqonde isizathu sokuba iproteni kuluncedo kakhulu nendlela ngayo igalelo kwinkqubo ukwehla kobunzima, simele siqale siqonde isakhiwo yayo kakuhle. Proteni kuhlelwe kuzo zonke ancedisana amalungu omzimba, kodwa imveliso zazo eziphambili na imisipha esibindini.

I protein unalo isakhiwo ezintathu vulu ntathu, ezakhiwe acid ngamnye. Uhlole kunye neqela carboxyl ezi iibhloko zokwakha ezingundoqo eqhagamshelwe omnye komnye ngeentambo peptide, ukudala nomxokelelwane polypeptide. neentsontelo ezibucala ze-asidi acid inokusebenza kwiindawo ezahlukahlukeneyo elikulomsonto, ngokunxulumene nayo akukho ilula, nesijijekileyo enembonakalo efanayo ibhola zewulu okanye kwiphepha iphepha ezijijekileyo. Ngalo sakhiwo, aqukuqelayo ngqo umyalelo AGRICULTURE DEPARTEMENT acid acid, iproteni uzuza imisebenzi eyahlukeneyo metabolic.

izihlunu yenziwa asidi ezahlukeneyo acid, abangama-21. Kwezi, kuphela ilungu lomzimba inokuvelisa ngokwabo - ezi asidi iqala acid. Abanye kufuneka lalibonelelwa ngokutya, yaye sibhekisela kubo ezisuka ngaphandle.

Yintoni na isixa protein kufuneka umzimba?

Umntu ngamnye kufuneka kudla ithamo protein esekelwe kubudala, ubunzima, isini kunye nenqanaba lomsebenzi ngokwasemzimbeni. Imfuno protein kuzo zonke ezahlukeneyo, nokuba elivisayo ngexesha sexesha lokukhula, nenye oneminyaka engama-30 ubudala, okanye triathlete unyaka-40 ubudala. Njengoko ukungabikho kwayo, kwaye excess kunokuba yinto ephilayo ukuba iziganeko ezibi.

iimfuno zomzimba azixhomekekanga kuphela ezemidlalo, kodwa kwakhona kwi injongo yoqeqesho kunye ulawulo zokutya. Imfuno iproteni siphezulu kwezemidlalo amandla, ingakumbi, ngexesha lokusekwa umzimba, "ekroliweyo". Amafutha, protein, izakha - ilahleko ubunzima bomthwalo buye kuhlala kunokwenzeka kuphela xa zakhiwe kakuhle imali eseleyo.

Kutheni ngexesha ilahleko ubunzima kuyimfuneko ngokukodwa ukuthatha unonophelo idosi efanelekileyo iiprotheni ophezulu-grade?

Okokuqala, kukho ukunqongophala calories imisipha kwi imfuno ezongezelelekileyo iiproteni ngenxa yokusabela catabolic. Le umzimba, ukuba ufumana amandla aneleyo evela kweminye imithombo, uqala ukuthatha acid ukusuka kwezihlunu kwezihlunu. Ngoko ke, xa ukutya ezemidlalo umntu kufuneka ukuba awadubadube ngaphezu kwesiqhelo. Okwesibini, neprothini leyo zifunxe ngokukhawuleza kwaye ubangela "isiphumo thermogenic".

afterburner metabolic

Iiproteni ukuba zibalulekile ebomini, kodwa ukuba umzimba ukugaya kubo nzima kakhulu nokwenziwa wekhabohayidreyiti okanye amafutha. Ukuze ufunde kwaye uzisebenzise ukusuka ukutya kufuneka sibe namandla ngakumbi. Enye gram protein ibonelela calories-4, kodwa nokwenziwa yayo ifuna ukusetyenziswa calories ukuya ku-24! Kungenxa yoko le nto eliphezulu yokudla iproteni ibalekisa ukutya yaye sinika isiphumo ngokukhawuleza ngokohlobo umzimba. Bona echaphazela ngqo yokwetyiswa nokufunxwa kwingcungela amandla aphezulu nkqu kwithuba lokuphumla, ngoko neprothini sisetyenziselwa umzimba. Olu hlobo yokudla kunceda ukuphelisa eekhilogram ezingafunekiyo.

ziphele njani protein eninzi ngexesha kwizidlo?

Kakade ke, indlela eyiyo zonke iinkqubo kwemichiza emzimbeni kufuna idosi ethile iiproteni akhethe injongo ethile. Eyona ndlela ilungileyo yokwenza ukuba ukubala oluchanekileyo iimfuno zabo - kukusebenzisa ziiprotein sokubala ukuba ubunzima emzimbeni, oko kukuthi, kukho ubunzima umzimba ezinqinileyo ndayame. Abasetyhini nikuchithele mbalwa kubo kunabantu, kunye kulahlekelwa mass kwezihlunu.

Ukuba emini umsebenzi wakho kuphela nguye aerobic kuphela ngokwaneleyo 1.5-2 g leeprothini nganye 1 kg ubunzima bomzimba, ngelixa abo wenza noqeqesho ubunzima kufuneka kudla 2-3, 70 kg-avareji ngomntu ixesha lokuba bafumane uqeqesho kufuneka udle 140 grams protein ngemini, okulingana kokusetyenziswa 700 grams inyama! Oku akuyondlwan 'iyanetha. Kungcono kakhulu ukuba iiproteni zivela kwiintlobo ngeentlobo zemithombo yolwazi. Kodwa ke uluhlu protein yokutya kufuneka zikhethwe ngokungqinelana iimpawu ngabanye eziphilayo.

Ingaba indlela protein eninzi Lonakele emzimbeni, oko masikhokelwe iqondo comprehensibility, kwaye zinciphisa inani asidi acid. Iqanda protein (ovalbumin) kunye nobisi lwebele (lactalbumin) ziyafana kakhulu ukwakhiwa umzimba protein, ngoko ingasetyenziswa bhetele kakhulu. Umlinganiselo phakathi asidi ngamnye acid eziyinxalenye yezi iiprothini ithathwa elilelona - umgangatho, apho kuthelekiswa namanye iiprothini.

Imfuneko iiprotheni

Ukuvavanywa ixabiso lesondlo iiprothini ezahlukeneyo kunye nokutya kubaluleke kakhulu umsebenzi, ingakumbi abantu phezu idayethi ufuna ukufumana iqhekeza elo phupha. Kuyimfuneko ukuqinisekisa ukuzoba igunya oluchanekileyo ngokupheleleyo ukuze yokugubungela Imfuneko amacandelo ngamnye nje ukutya lunganeli kunye nezondlo.

Ndazi njani umgangatho protein?

Ukulungiselela le njongo, ibinzana elithi "acid acid fast", okt sahlaziya umgangatho protein angaphandle walidla ngexesha isidlo, kunye efanelekileyo "umzekelo." Oku kunciphisa ukusetyenziswa nezinye ii-asidi acid evela protein ukutya kudibaniso kwi ubungakanani njengepesenti acid acid efanayo imodeli protein. Ukuba naliphi na isidlo osetyenzisiweyo% kuphela 70 L-methionine, ngokusekelwe 1 g we nitrogen, xa kuthelekiswa ne kwiproteni imodeli, nto leyo ethetha ukuba kuphela 70% ye-acid iza kusetyenziselwa protein yokuqaphela. Ixabiso lesondlo nomgangatho yokugqibela kule zokutya ziza kuba, ngoko ke,% kuphela 70.

Xa becwangcisa isifundo ukutya, kufuneka kukhunjulwe ukuba iiproteni equlethwe iimveliso ekunciphiseni, ezifana amaqanda, inyama, intlanzi, kwakunye izondlo ukuba abe ngumphelelisi izele acid kanye luphawulwa bioavailability eliphezulu.

Protein - yinxalenye ebalulekileyo kakhulu yesondlo. ukusetyenziswa kwayo kunceda ukuze batshise calories kwaye kunceda ekwakheni kwezihlunu, nto leyo ibaluleke kakhulu nasiphi na isondlo. It ineendlela ezininzi, nto leyo ngokuqinisekileyo ukuphembelela ukusebenza komzimba. A protein inxaxheba ukutya nokuqinisekisa ukusebenza eyiyo zonke iinkqubo omzimba. Kuyinto ngenxa kuye Ungalungisa ukukhula kunye nophuhliso lwabasebenzi, kwakunye kwakhona yomonakalo.

Yintoni ibe protein? Uluhlu lweemveliso ekunciphiseni

Ukususela iziqhamo kunye nemifuno na isipinatshi, guava, papaya, iitumato ifomu ezomisiweyo, ertyisi eziluhlaza kunye artichoke. Inyama: eyenkomo, inyama yehagu, inciniba. Fish nokuphawula salmon, halibut, tuna enkonkxiweyo, Pacific cod. Zizityebi iiproteni amaqanda, inyama yenkukhu, ingcamango encinane. Kwakhona kwisidlo sakho kuyimfuneko ukwazisa imidumba kunye nokutya okuziinkozo.

Ngamafuphi

Amazwi athi "protein amanxeba kwezihlunu" iyona impumelelo! Products equlethe idosi enkulu kulo, anike imvakalelo kuhluthe, ngolo hlobo bencedisa ulawulo ukusetyenziswa kwezinto ezifana ezityebileyo leeprothini umzimba. Imali elifanayo calories kwi ngohlobo iproteni unika imvakalelo wokugcwalisa esiswini kwaye kuthatha ixesha ngaphezu kwimeko carbohydrate.

Nazi ezinye izizathu ezibalulekileyo izigqibo ukusebenzisa iprotini ukunciphisa umzimba:

• Ukudla kunceda ukwakha ubunzima kwezihlunu. Protein ke esisiseko izinto zokwakha ukuba izihlunu, ngoko ukuba uphupha malunga nenye mzobo - kufuneka uthathe isixa esikhulu protini.
• Ukuthelekisa protein kanye carbohydrate ukunciphisa umzimba, sitsho ngengqiniseko ukuba yokuqala ngokuqinisekileyo elizele ngaphezu carbohydrate.
• Protein ibalekisa ukutshisa yethishyu ngamanqatha.
• Lalibonelelwa ngokutya, yinto mthombo ebalulekileyo yamandla.
• Iiprothini ekutyeni kunempembelelo entle yobuntu.
• Oku kunceda xa ekulondolozeni ukuzinza asidi-isiseko kunye nokulinganisela amanzi.
• acid ababandakanyekayo biosynthesis lwemizimba omzimba ukomeleza nokukhusela umzimba xa ulele.

A ekudleni kwabo protein eninzi kukuba ukunciphisa ukusetyenziswa kwamafutha ngexesha bakhusela isixa esikhulu protein yomzimba. Le ndlela ukwehla kobunzima, kunjalo, kufuneka kuqwalaselwe ngononophelo, ekukhethwa ukuba akukho ngaphezu kwiiveki 3-4. Kungenjalo umonakalo kanga, nto leyo eya kukhokelela ekwandeni asidi emzimbeni, kwaye ngenxa yoko - ukwanda umthwalo phezu injeke, kunye nezintso. Isiphumo soku kungaba samathambo, ngoko iingcali bacebisa ukutya ngenyanga ukuze azise eqhelekileyo ephantsi-ukudla. Kuphephe ukusebenzisa ukutya protein malunga ngeveki.