Vese vanoda kugwinya uye kurovedzwa inozivikanwa axiom: protein - iyo yekuvakisa yemhasuru. Iyo yakawanda mapuroteni iyo mutambi anodya, iyo inokurumidza kufambira mberi mukuita kwesimba uye mhasuru uremu.
Uine izvi mupfungwa, vatambi vanopindirana mukudya kwavo pane zvigadzirwa zveprotein uye chikafu chemitambo chine yakakwira yemhando dzakasiyana dzeprotein. (mapuroteni) uye amino acid zvivakwa. Uye, sekutonga, ita shuwa kuti puroteni iri "kushanda" zvechokwadi. Mukuwedzera anabolic maitiro ayo protein ine mafuta anopisa zvinhu - izvi zvinozivikanwa zvishoma zvishoma.
Muchinyorwa mune fomu yakakurumbira, iwe uchadzidza kuti ndeapi marudzi emapuroteni aripo, mune zvipi zvigadzirwa zvakanyanya uye kuti anoshandiswa sei.
KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho
Ruzivo rwakawanda nezve protein
Mapuroteni chinhu chinogadzirwa, mamorekuru ayo ari chaiwo cheni yeamino acids (kunyangwe iyo protein molekemu inogona kupinda uye mazita ezvematongerwo enyika). Makumi maviri nemaviri aripo mune zvakasikwa amino acids mukubatanidzwa kwakasiyana uye kugadzira ese makuru akasiyana mapuroteni mune zvakasikwa.
Masere amino acids: leucine, isoleucine, valine, histidine, Litin, methionine, threonine uye tryptophan vari zvinonyanya kukosha, kureva kuti vanofanirwa kumedzwa nechikafu. Kune zvakare mamiriro asina kukosha amino acids - tyrosine uye cysteine, muviri unogona chete kugadzira kubva kune yakakosha. Kana zvakakosha maamino acids asina kupinda mumuviri muhuwandu hwakakwana, uye "kuburitsa" zvisingachinjiki chinhu. Kuchine pamwe kuchinjaniswa - arginine uye histidine, iyo inogadzirwa nemuviri, asi, asi isina kukwana huwandu, kureva kuti imwe nhamba yadzo inofanira kunge ichiripo mune chikafu chakadyiwa.
Zvese izvi zvakaoma kupatsanura zvinotungamira kuchinhu chimwe: haisi chete huwandu hweprotein yakadyiwa, asiwo hunhu hwayo. Ndokusaka kudyara mapuroteni kutsiva zvachose mhuka mukudya kwevanhu kunonetsa.
Iyo puroteni yakatanga yawanikwa nasayendisiti musayendisiti beccari mukutanga kwezana ramakore rechi18 kubva paupfu hwegorosi (gluten - ndiye, mapuroteni emuriwo). Munguva yezana ramakore re19 rakawanikwa uye rikaongororwa mazhinji amaamino acids, zvisinei, kuziva kwakazara nezvechikamu chemapuroteni muzvinhu zvipenyu kwauya muzana ramakore rechi20.
Mapuroteni mamorekuru anogona kusiyana zvakanyanya muhukuru. Iyo protein titin, iyo ine contractile dhizaini yemhasuru, ine iyo hombe molekuru. Nekuda kwekugadzira iyi protein nevatambi vemuviri uye inonamatira kune yakakwira-protein chikafu, kubva kuna Titina (pamwe nemvura uye nezvimwe zvinhu zvakawanda) ndiyo "mhasuru mhasuru".
Nei uchida protein
Basa remapuroteni mumuviri rakakura uye rakazara. Pazasi pane chete pfupi runyorwa rweakakosha mabasa anoita izvi zvinoshamisa boka rezvinhu:
- Mapuroteni, anonzi maenzyme anoshanda senge anokonzeresa kune akasiyana maitiro emakemikari Nekutora chikamu kwema enzymes kunoitika seyakaora maitiro eakaomarara mamorekuru (catabolism) uye synthesis (anabolism). Pasina mapuroteni hazvibviri kutsigira uye kuvaka mhasuru.
- Structural function: akawanda marudzi emapuroteni anoumba masikirwo emapfupa emasero, mhando ye "rebar". Vamhanyi vane mukurumbira collagen protein ndiyo zvakare isinganetsi, kuti ndiyo hwaro hwehukama hunobatika. Mapuroteni anochengetedza shwashwa, tendon, mapfupa, majoini ane hutano.
- Mhando dzakasiyana dzemapuroteni dzinoita basa rekudzivirira, uye kuchengetedza kunoitwa munzvimbo dzese: immune, kemikari, muviri. Izvi zvinokanganisa General mamiriro ezvinhu ehupenyu nekupokana kwawo nezvirwere.
- Nekubatsira kweprotein ndiko kudzora kwemaitiro akasiyana mukati memusero. Pasina mapuroteni hazvibviri kumutsiridza maseru uye kugadzirisa nyama dzakakuvara.
- Chikamu chakakura chemahormone (anosanganisira anabolic akadai se insulin) mapuroteni kana peptides. Mapuroteni anomisa akajairika mamiriro eiyo mahormone system.
- Mapuroteni anoita alarm alarm. Darika rudzi rwe "timu" mumuviri wese, zvinoitwa nemaseru.
- Mapuroteni ekufambisa "ane mutoro" wekuchinjisa zvinhu zvakasiyana-siyana kupinda musero, mukati memusero, kubva muchitokisi uye kuburikidza neiyo inotenderera nzira Izvi zvinopa mukana wekuwana panguva yakakodzera kune zvicherwa zvakakosha kune ese hupenyu hunotyisidzira emergency kune zviremera.
- Mamwe mapuroteni anoshanda se "mamwe" maamino acids ayo ari iwo chikonzero, kana muviri nekuda kwechimwe chikonzero kana chimwe chikonzero uchinzwa kushayikwa. Inopa mukana wekupa muviri mhando yekuchengetedza.
- Motokari inoshanda: kudzvinyirira kwemhasuru kunoitika nekuda kweboka re "mota mapuroteni". Izvi zvine chekuita neyakajairika maitiro ehupenyu uye nedanho rekudzidzira.
- Receptor basa rinokonzerwa nemapuroteni receptors mumuviri anopindura kune zvinoita mahormone, akasiyana makemikari, ekunze ekukurudzira, nezvimwe.
Ndiani anonyanya kukosha mapuroteni
Mapuroteni muhuwandu hunodiwa, hongu, anofanirwa kuve aripo mukudya kwemumwe munhu, asi kune zvikamu zvevanhu vasina mapuroteni mukudya kunyanya zvinopesana.
Pakati pavo pane zvinotevera zvikamu:
- Vanhu vane yakakwira, zvakanyanya kupfuura avhareji, kurovedza muviri. Iyo nevanhu vanoita mumitambo yakasiyana, uye vanhu vanoita basa rinorema rekuita basa (vashandi vekuvaka, vacheri vemigodhi, vatakuri vemikova, nezvimwewo).
- Vana, vachiri kuyaruka nevakuru vechidiki, ndiko kuti, vese avo vane muviri wavo uchiri kukura nekuchinja. Zvakakosha zvakadii kudya kweprotein pazera diki, unogona kunzwisisa, uchienzanisa huwandu hwevaNorth neSouth Korea. Vokumaodzanyemba pavhareji musoro wakareba kupfuura vavakidzani vekuNorth.
- Vakadzi vane pamuviri uye vanoyamwisa. Pano zvese zviri pachena: hupenyu hutsva huri kubuda, iwe unoda hutano hwakanaka (zvisinei mapuroteni anozunguzirwa haakurudzirwe kuti ushandiswe panguva yekuzvitakura nekuyamwisa).
- Vanhu vakasangana nekukuvara kwakakomba uye kwenguva yakareba yenzara uye kushomeka. Mapuroteni anobatsira muviri kupora nekukurumidza, kuporesa maronda, kugadzirisa hutano husina simba uye kudzokera kuhupenyu hwakajairika.
Chiyero chezuva nezuva cheprotein
Mutambo mune zvinyorwa zvemakore apfuura zvaiwanzo kuwanikwa zvichitevera ruzivo: kuti mhasuru ikure, unoda 2 g yeproteiniti pa kilogiramu yemutumbi wemuviri (dzimwe nguva inoratidzirwa renji 2-2,5 g), asi inokwana kurasa huremu inofungidzirwa kuve nhamba inenge 1, ichokwadi here? Mune General Hongu, asi zvese zvakanyanyisa kuomarara.
Sekureva kwakati wandei zvidzidzo mumitambo "zvakakonzera" madosi akasiyana siyana: kubva pa1 kusvika pa1.5 g kusvika pa3.4 g pakirogiramu yehuremu hwemutambi. Munguva imwe yekuyedza, vatori vechikamu veboka rimwe vakagamuchira 3-3,4 g yeprotein pa kilogiramu yehuremu hwemuviri uye vakaratidza mhedzisiro yakanaka musimba uye uremu hwemhasuru uye mukuderedza kwemafuta emuviri. Mhedzisiro yeboka rechipiri rakagamuchira "chete" 2-2,2 g yeprotein pa kg yehuremu hwemuviri, yaive yakanyanya kuderera. Nekudaro ruzivo nezve zvingangoitika mhedzisiro yekugara kwenguva refu pane iyi yakakwirira protein protein (inopfuura 3 g pakg) vanyori veyedzo vakati.
Vanoda vasikana mupuroteni zvakadzikira zvakadzikira kupfuura zvevarume, uyezve, havasi vese vatambi vanovavarira kwakanyanya mhasuru hypertrophy. Uye zvakare, vazhinji vevanodzidziswa vanogutsikana uye kugwinya "kune hutano". Saizvozvo, huwandu hweprotein mukudya mune vanhu vakasiyana, zvinoenderana nezvinangwa zvavo mumitambo, murume nemukadzi uye zera zvichasiyana.
Iyo yakajairika mapuroteni inogona kukonzera mune anotevera anofungidzirwa manhamba:
- Kwete kudzidzisa vanhu 1-1. 5 g yeproteiniti pa1 kg yehuremu, izvo zvakakwana.
- Kana iko kurovedzwa kwakanangana nekupisa mafuta nehuremu hwekukura kwemhasuru: 1.5-2 g (mune zvidiki zvidiki mafuta kupisa zvinhu zveprotein zvinogona kusabatanidzwa).
- Kuisa mhasuru uye kuwedzera simba: 2-2. 5 g yeproteiniti pa1 kg yehuremu hwemuviri.
- Nedoro rakakwira kwazvo remapuroteni (anopfuura 2.5 g) inoda kungwarira, kune vatambi vazhinji vanotora mapuroteni panjodzi yako wega.
Iyo pesenti mukudya kwemunhu ane hutano inofanirwa kuve 15-20% protein, 25-30% mafuta, 50-60% makabhohaidhiretsi. Zviri pachena kuti vatambi, mapuroteni ari mune chikafu anofanira kunge ari akakwirira - 25-30%. Kubva pakudonhedza huremu hwakawandisa wedzera huwandu hweprotein hunofanira kuitika nekudzora kudyiwa kwemafuta uye "nekukurumidza" makabhohaidhiretsi - maswiti akasiyana siyana, mapundu, nezvimwe.
Chii chinotyisidzira kushomeka kweprotein panguva yekudya
Munguva yekurovedza muviri mhasuru tambo ndiyo inonzi microtrauma, ingoisa "misodzi" diki yezvivakwa zvesungano. Kuti tsinga dzemhasuru dzisango podza kukuvara uku, asi dzasvika padanho rekuwedzererwa, kureva kuti kusimba uye kusimba munzvimbo dzekukuvara kwazvino, tinoda mabhuroko ekuvaka ipuroteni.
Chii chinotyisidzira kushomeka kweprotein mukudya kushingairira kudzidzisa mutambi, zviri nyore kufungidzira. Kwete chete iyo chikamu chekuwedzererwa chisingazogone, asiwo huripo hwemhasuru huripo huchaderera. Muviri "unodya" pachawo. Kubva ino mamiriro imwe nzira mukuwedzeredza. Yokutanga icha "tsvedza" iyo CNS uye huta hurongwa. Kurema, uko kwakaendeswa kune nyore kunoratidzika kunge kwakanyanya kurema dzihwa, dzihwa uye huro huchave unogara uri shamwari dzemumhanyi. Pano, matambudziko ane yemoyo system, hormonal kusagadzikana uye mamwe matambudziko.
Ndedzipi njodzi dzeprotein yakawandisa mukudya
Iko kune kungangoita njodzi dzehutano nekushandisa kwenguva yakareba kwazvo madosi eprotein:
- Yakawandisa mapuroteni anowanzo kukonzera kukanganisa kwekugaya uye kupombwa. Kunyangwe muviri wakagwinya usina njodzi uye unodzivirika nyore dambudziko kana chikafu chikagadziriswa panguva.
- Gomarara remudumbu uye larynx. Zvimwe zvidzidzo zvinoratidza kuti imwe njodzi inosanganisirwa neakakwira-mapuroteni chikafu chinowanikwa.
- Kudhakwa (chepfu) kwechiropa uye itsvo zvigadzirwa zvekuparara kweprotein. Izvi zvinogona kuitika mumunhu ane hutano ane mapuroteni akawandisa.
- Panogona kuve nehumwe hukama pakati pe visogliano yakakwira-protein chikafu uye nenjodzi yepamusoro yekukura chirwere cheshuga cherudzi rwechipiri.
- Pane maonero pamusoro pemhedzisiro yakaipa yezvakanyanya mapuroteni kudya pamapfupa neitsvo (njodzi yematombo eitsvo), asi ruzivo rwunopesana. Aya matambudziko angangoitika anoda kumberi kudzidza.
Mapuroteni muzvikafu
Nzvimbo yakasikwa yeprotein yemhando yepamusoro inonyanya kuve zvigadzirwa yemhuka kwakatangira:
- mhando dzakasiyana dzemhuka dzenyama nehuku
- hove
- seafood
- mazai (huku, zvihuta, hanzi, nezvimwewo)
- mukaka uye zvigadzirwa zvemukaka.
Mapuroteni emuriwo yakanyanya kuderera kune yemhuka amino acid kuumbwa. Zvirimwa zvinogona kushanda sosi yeprotein:
- soy (iyo huru sosi yemapuroteni emuriwo)
- dzimwe nyemba: nyemba, bhinzi, nyemba, pizi
- zviyo (mutungamiri mupuroteni iri buckwheat)
- mhando dzakasiyana nzungu uye mbeu
- spirulina algae
- howa (kunyangwe zvichinyatso kutaura, howa hausi zvirimwa, asi boka rakaparadzana zvachose rezvisikwa zvipenyu)
Zvigadzirwa-ivo vatungamiriri mumapuroteni zvemukati:
- Pakati pezvigadzirwa zvenyama zvinotungamirira nyama yemombe uye nyama yemombe (28-30 gramu epuroteni pa100 g yechigadzirwa); huku neTurkey (anenge 25 g mapuroteni pa100 g) uye tsuro (24-25 g / 100 g).
- In tsvuku caviar zvinopfuura 30 g yeproteine pa100 g yechigadzirwa.
- Pakati pevatungamiriri pane hove tuna uye tuna - 23 magiramu mapuroteni muzana 100 g chigadzirwa.
- Mune solid solid of chizi ane 30 g yeproteine pa100 g (Parmesan 33 g, mune Emmental 29 g).
- Yakaderera-mafuta cheese ine 22 gramu epuroteni pa100 g yechigadzirwa.
- Pakati pekutungamira nyemba soybeans (36 g pa 100 g uye mune mamwe marudzi uye kusvika 50 g)
- Taa ine 25 gramu epuroteni pa100 g yechigadzirwa.
- Nuts cashews 25 g mukati peanuts 26 g pa 100 g yechigadzirwa.
- In nzungu namatidza 25 g mapuroteni pa100 g yechigadzirwa.
- Algae spirullina ine 70% protein, iyi protein inotengeswa mumacapsule nemapiritsi.
Ehe, huwandu hweprotein hunotsanangurwa kwete hwese, hunhu hwayo hwakakosha amino acid yakagadzirwa. Uye pachiratidzo ichi chirimwa mapuroteni anorasikirwa zvakanyanya nemapuroteni emhuka.
Chii chinonzi protein protein chikafu chakanyanya
Zvekudya zvemitambo, zvinosanganisira kuwedzera simba uye kuwanda kwemhasuru uye kupisa kwemafuta, mapuroteni emhuka ari nani chaizvo. Parizvino, chokwadi ichi chinogona kutariswa chakaratidza. Anenge akakwana amino acid kuumbika uye kugaya kwakanaka kune mazai evachena, uye hove, mazai uye chena nyama. Mune chikafu chemumhanyi anofanirwa kuve aripo echizi uye nzungu. Kwakanaka sosi yekotini protein - yakaderera-mafuta koteji chizi, uye yakaigaya zvishoma nezvishoma. Izvo zvinobva ku casein ita "husiku" mapuroteni ezvemitambo chikafu.
Mumwe wevatungamiriri mumapuroteni zvirimo muzvirimwa zvekudya ndeya soy. Nechikonzero ichi, iri Pakati pemenyu yezvinomera, iyo isina mapuroteni emhuka. Soy protein, yaishandiswa kugadzira mamwe marudzi ezvemitambo chikafu ine antioxidant uye protivoopujolevy maitiro. Asi iyo amino acid inogadzirwa nesoy protein yakanyanya kushomeka kupfuura iya yemapuroteni emhuka.
Wepamusoro 6 unobatsira protein chikafu chekureruka
Kudya chikafu cheprotein uye kuonda? Ehe, izvi zvinogoneka! Yese nyaya mune chaiyo nzwisiso yekudzikisa uremu. Kuti uzvite nzara neakaderera macalor diets kusvika kuneta, asi kusaita mutambo kwakashata. Uye kurudyi kugwinya, uine chikafu chakaringana uye chakakwana uye uwane mhedzisiro toni muviri. Iyi nzira ndeyechokwadi kune vese varume nevakadzi.
Heano matanhatu mapuroteni chikafu anobatsira kudzikisa huremu, uye kuwana mufaro kubva kuchikafu:
- Ovheni yakabikwa huku zamu. Fambisa nyama mu yogati kana soy muto, wedzera zvinonhuwira uye tumira muchoto kwemaminitsi makumi matatu kusvika makumi mana. Iwe unogona kuita zvichemo muMazamu uye wobva wawedzera matomatisi nechizi.
- Iyo yakakangwa huku (zvirinani zvihuta) mazai. Inoda kubika mune yakapetwa bhaira kana multivarki mu "kubheka", asi kwete fry.
- Iyo tuna saladi. Tora tuna yemumagaba, manyoro matsva, matomatisi, magaka uye gadzirira inobatsira puroteni saladhi.
- Chizi muto nezvidimbu zvenyama (nyama yemombe kana huku). Kune vanoda masobho - wedzera muto 50 g grated chizi uye akachekwa 3-4 mazai akabikwa. Izvi zvinoita kuti ndiro ive mapuroteni.
- Muchero curd. Kune yakaderera mafuta kottage chizi, wedzera ma berries uye michero yakagurwa, kana nzungu diki.
- Mukaka wemukaka. Walnut zvimedu (unogona kushandisa akasiyana marudzi emiti) sanganisa mu blender nemukaka une mafuta mashoma. Inotarisa chimwe chinhu senge yenguva dzose mukaka, asi iine yakawanda "inonakidza" kuravira.
Iko kushandiswa kwemitambo mapuroteni zviyero protein
Kuti uwane huwandu hwakakodzera hweprotein kubva kune zvigadzirwa zvechisikigo zvinogona kuoma mune zvemari uye mumuviri. Pano panouya mhando yakasarudzika yemitambo zvinovaka muviri - mapuroteni, anoitirwa kuti awedzere kudya kwemutambi protein.
Mapuroteni ndeaya anotevera marudzi:
- Whey (mukaka) protein ndiyo inonyanya kufarirwa mhando yeprotein. Yakanakira kushandiswa mushure mekudzidziswa uye pakati pekudya. Inogona kutengwa mukufungisisa (mapuroteni zvirimo kusvika 85%), kana kupatsanura kune yakanyanya kucheneswa concentrate (mapuroteni ari 90-95%).
- Casein zvakare ipuroteni-yemukaka mavambo, asi akawanikwa achishandisa imwe tekinoroji, nerubatsiro rweiyo enzyme yakamoneredzwa uye yakasvinwa mukaka. Iyo melanosomal mhando yeprotein, yakakwana yekushandisa usati warara.
- Mazai epuroteni haasi akanaka chete, asi akanaka amino asidhi kuumbwa, asi haina kudhura.
- Isolated soy protein ine mutengo usingadhuri uye inokodzera varimi asi ine yakashata "yakaipa" amino acid chimiro.
Verenga zvimwe nezvemhando dzeprotein
Ndeapi mapuroteni anonyanya kunyudzwa
Kugaya kwakanaka kwazvo kune mapuroteni ezai inotungamira mune ino chiratidzo. Zvakare pakati pevatungamiriri ve mapuroteni emombe, cod. Uye zvakare, ive yakanaka kugaya yemapuroteni emukaka, kunyanya mapuroteni kubva zvigadzirwa zvemukakanekuti ivo vakatowora kuita maamino acids.
Panyaya yemitambo chikafu, zviri nani kutenga whey mapuroteni - maererano nehunhu, kugaya, mitengo nemitambo kushanda kwerudzi urwu rweprotein ndiko kwakanyanya. Mazai mapuroteni akanaka kwazvo, asi anodhura.
Mapuroteni ekudzikira uremu
Sayenzi yakaratidza pachena kuti protein ine mafuta kupisa zvinhu. Kufananidzwa chaiko kweprotein kunoda kushandiswa kwesimba, chinenge chetatu kupfuura kugaya kwemakabohydrate kubhadhara mari iyi, muviri unotanga kudya mafuta. Kunze kwekuita kwekugaya kwemafuta uye kuwana simba kubva mairi kunoenderera nekutora kwemaamino acids.
Zvisinganetsi mhedzisiro yeprotein chikafu pahuremu ndewekuti iko kurovedzwa kunozove kwakanyanya, izvo zvakare zvinokonzeresa "kupisa" mafuta.
Chii iwe chaunogona kutaura nezve mhedzisiro yeprotein pamhasuru kukura? Mapuroteni chivakwa chemhasuru (kana pachinzvimbo maumbirwo ayo), apo mhasuru iri kupora mushure mekudzidziswa kweiyo micro uye inosvika padanho rekuwedzeredza. Ehezve, kudyiwa kweprotein pachako hakuvimbisi otomatiki kukura kwemhasuru, nekuti izvi tinoda zvakaringana mutoro wekudzidzisa.
Kuenderana kweprotein nemahydrohydrate nemafuta
Zvinotendwa kuti kuvharirwa mudumbu kunowedzera acidity yeprotein iyo "inokiya" kugaya kwemakabohydrate, ayo anoda nharaunda yealkaline. Izvo hazvidiwe kusanganisa mapuroteni nemichero ine acidic.
Mune dzidziso yekuparadzaniswa kwesimba yakakwana uye isingakundike. Nekudaro, munhu wenyama anomnivorous, uye mukushanduka kwayo kwese, agara achichengeta chikafu chakasanganiswa. Kana pasina mamwe matambudziko ekugaya, hupenyu hwakaomeswa chikafu hachina musoro. Kudya "kwakachena" uye "kwakafanana" mune zvakajairwa kudya hakuitike zvakadaro - kunyangwe nyama yakaonda ine huwandu hushoma hwemafuta, kunyangwe nyama yemombe mapuroteni ari ega ane 1% lactose. Chii chatinogona kutaura nezve masikati emusi wekutanga, wechipiri newechitatu. Zviripachena kuti pachave neakasanganiswa kuratidza mapuroteni nemafuta, uye makabhohaidhiretsi.
Nguva yakanakisa yekudya mapuroteni? Bvisa kusungwa kweprotein kushandiswa munguva yezuva muGeneral, saka aiwa, unogona kungo tarisa mamwe mazano:
- Huwandu hwese hwezuva nezuva hweproteini hunokamurwa kuve zvidiki zvidiki zvekutora kwakakodzera.
- Hwaro hweKudya kwemangwanani hunofanirwa kuve hwakaomesa makabhohaidhiretsi, asi mapuroteni anofanirwawo kuvepo mukudya kwekutanga (semuenzaniso, unogona kudya mazai, chizi).
- Kwemasikati zviri nani kudya yakaoma makabhohaidhiretsi + mapuroteni (semuenzaniso, padivi dhishi + nyama kana hove).
- Kudya kwemanheru kuri nani kudya mapuroteni + asiri emashizha emiriwo (semuenzaniso, saradhi nemazai uye zamu rehuku).
- Yakanyanya kunaka kudya husiku ndiyo kottage chizi, iyo ine "inononoka" mapuroteni: kwemaawa akati wandei ichapa muviri nemaamino acids.
- Kana iwe ukashandisa sechikafu chekudya zvine mapuroteni chikafu senge chizi nenzungu, rangarira kuti zvine huwandu hwakawanda hweprotein, asiwo mafuta (uye chikafu chakanyanya-calori).
- Mushure mekurovedza muviri inwa puroteni inokurumidza kugayikwa (whey) apo muviri unoda mamwe masevhisi eamino acids.
Verenga zvakawanda nezve whey protein
Kudya kweprotein: inoshanda kana inokuvadza?
Mubvunzo wakabvunzwa mumusoro weichi chikamu chipfupi unogona kutorwa senge kutaura. Chikafu cheprotein chakaratidza kushanda kwayo kana chikaiswa mumitambo uye kuitira kupisa mafuta, asi zvakare dzimwe njodzi dzehutano, dzakatotaurwa pamusoro apa, dziripo zvakare.
Chero ani akasarudza kuyedza yakakwira mapuroteni chikafu, zvisinei nechinangwa chayakashandiswa, iwe unofanirwa kunzwisisa: kungwara uye kungwarira hazvigone "otomatiki" dhayeti uye chirongwa chekudzidzisa. Vatambi vanofanirwa kuzviongorora vakazvimirira vechokwadi nezvehutano hwavo uye nenjodzi dzinogona kutakura kudya kweprotein.
Mapuroteni chikafu chinopesana zvachose mune zvinotevera kesi:
- Kubata uye kuyamwisa kuyera zvine mwero mapuroteni kunongobatsira chete, asi kudya kweprotein kwakanyanyisa.
- Zvirwere zvakasiyana zvechiropa neitsvo, chirwere chenduru chirwere chakakwira cheprotein chinogona kuwedzera dambudziko riripo.
- Matambudziko asingagumi neiyo gastrointestinal turakiti.
- Mamota akasiyana uye mapundu, kusanganisira Oncology, kudya kweprotein kunogona kukurumidza kukura kwemamota.
Zvekare zvakare tinosimbisa kuti zvese zvakafanira mwero. Kana iwe uchida kudzikira uremu, zviri nani kutanga kuverenga macalorie uye udye nekushomeka kudiki uye yunifomu kugoverwa kwemapuroteni, makabhohaidhiretsi nemafuta. Kana iwe uri kugadzirira kukwikwidza kana marekodhi emitambo, asi uchingoda kudzikisa mafuta emuviri uye kugadzirisa fomu rako, zvirinani kukanganwa nezve yakakwira-mapuroteni chikafu. Mukufamba kwenguva izvi hazvina musoro. Zvakare, iwe unomhanyisa njodzi yezvakakomba gastrointestinal kusagadzikana, itsvo uye chiropa nekuda kweyakawandisa mapuroteni. Kudya zvine mwero uye kurovedza muviri nguva dzese kunobatsira iwe kudurura mapaundi akawandisa uye nekuvandudza mhando yemuviri usina kuwandisa mukudya.
Verenga zvakawanda nezve kuverenga macalorie uye PFC
10 njere nezve protein uye maitiro ayo pamuviri
- Mapuroteni chinhu chakakosha chinogonesa kushanda kwese kwemuviri.
- Zvikafu zveprotein ndizvo zvivakwa zvekukura uye tsigiro yemhasuru.
- Kushaikwa kweprotein mumenu yezuva nezuva kunotyisidzira kukuvara kwemhasuru uye kunyanyisa.
- Kuwanda kweprotein mumenu yezuva nezuva kunogona kukonzera matambudziko nematumbu, itsvo uye chiropa.
- Mapuroteni mazhinji anowanikwa muhove, nyama, mazai, zvigadzirwa zvemukaka, hove, howa, nzungu, bhinzi zvigadzirwa.
- Animal protein yakanyanyisa kupfuura yemuriwo amino acid yakagadzirwa.
- Iko kudya kwezuva nezuva kweprotein necronemesis 1-1,5 g pa1 kg yehuremu, yekudzidzisa 1.5-2.5 g pa1 kg yehuremu hwemuviri.
- Kuti utore zvinodiwa zvezuva nezuva zveprotein, iwe unogona kudya mutambo mapuroteni.
- Zvirinani kusagara pakudya kwakanyanya kweprotein, uye kupa sarudzo kune yunifomu yekuparadzira mapuroteni, makabhohaidhiretsi nemafuta mumenyu
- Kana iwe uchida kuwedzera kana kuti zvirinani kuchengetedza tsandanyama, haufanire kungova nemapuroteni chete, asi uye nekurovedza muviri nguva dzose.
Verenga zvakare zvinyorwa zvedu pane inoshanda kudzidzisa:
- TABATA Workout: iyo yakazara gwara
- Maitiro ekudzidzira kubata kubva pakutanga uye matipi
- Yakagadzirira kudzidziswa imba yevasikana kwemaminitsi 30-45 isina michina