Chii chinobatsira kuwedzera muscle mass? Protein, aka protein! Maverengero ezuva nezuva eprotein yemumhanyi uye kwazvakanakira kuitora kune vegans, takaudzwa nemurairidzi wekusimba kweyoga, nyanzvi yekuvaka muviri uye mugadziri we "Integral Development System" Alexey Kushnarenko:
“Protein ishoko rechiRungu rinoreva protein. Mapuroteni akaputsika kuita amino acids, kubva panobva mhasuru yedu inovakwa. Kana munhu ari kurovedza muviri, kutamba mitambo yekutsungirira, kana kuti anoda kuzadzisa chero zvinangwa mukukura kwemuviri, ipapo iye achada imwe huwandu hweamino acids mumuviri. Chiyero chinodiwa chezuva nezuva chemutambi chinotarwa maererano nechirongwa che 2 gramu eprotein pa 1 kilogram yehuremu, uchifunga nezvekudya kwese pazuva. Kune akakosha maapplication emafoni anoverenga mapuroteni, mafuta uye makabhohaidhiretsi (BJU). Mushure mekudya, tinoisa data muchirongwa nezvechikafu uye mangani magiramu atadya, uye application yacho inongopa mhedzisiro, yakawanda sei BJU yakapinda mumuviri wedu, uye kana zvichidikanwa, tinogona kuiwedzera, kusanganisira kushandisa yakakosha mitambo yemapuroteni zvigadzirwa. . Kusvikira munguva pfupi yapfuura, puroteni yakajairika muindasitiri yemitambo yaionekwa seprotein inogadzirwa nemukaka whey. Iyo inonyanya kuputsika kuita amino acids uye mune iyi kuumbwa inonyatso kutorwa nemuviri. Asi chigadzirwa ichi hachina kukodzera kune vegans. Mumakore achangopfuura, makambani anga achigadzira mapuroteni akavakirwa pasoya, pea, hemp uye chia mbeu. Uye kunewo makambani anoshanda nemidziyo yedu yemumba uye anobvisa mapuroteni kubva kumbeu uye kudya kwesunflower, zvine hushamwari, pasina maGMO. Iyo puroteni yakakamurwa kuita madhigirii matatu ekunatsa: kutarisisa, kuzviparadzanisa uye hydrolyzate. Iko kutarisisa ndiyo yekutanga dhigirii rekucheneswa, iyo yekuzviparadzanisa ndiyo avhareji, uye iyo hydrolyzate ndiyo yepamusoro. Nekubatsirwa kwe membrane kurapwa kwehupfu hwezuva, masayendisiti edu akaswedera kune yakagadzirwa pedyo neprotein isolate. Zvinoitika kuti kune vegans, vekudya mbishi, uye nevamwe vese vanobvunza mubvunzo uyu, ikozvino kwave nekutsiva kwakakodzera kweprotein yewhey.
Zvechokwadi, ndinogona kungokurudzira zvichienderana neruzivo rwangu, saka ndakafananidza kuumbwa kweamino acid yemapuroteni maviri akasiyana, imwe yakagadzirwa newhey uye imwe kubva kumbeu yesunflower uye chikafu. Ndakashamisika kuti mutsara wekupedzisira weamino acid wakave wakapfuma, zvakare ine immunomodulator L-glutamine uye chlorogenic acid, inova imwezve mafuta ekupisa.
Nyaya yehuremu hwakawandisa inowanzoperekedzwa nekusadzora kushuva zvihwitsi. Muchimbichimbi kugutsa chishuvo, munhu haagari aine nguva yekunzwisisa kana ichi ndicho chinodikanwa chechokwadi chemuviri wake kana kuita kwekunetseka. Ndeapi mahomoni anokonzera kuda shuga? Uye kudikanwa uku kungaderedzwa sei?
“Kune mahormones insulin necortisol. Cortisol ihomoni yekushushikana inogadzirwa panguva dzakasiyana dzezviitiko, kusanganisira nguva refu pakati pekudya, ndiko kuti, muviri unoona nzara sekushushikana uye unotanga kuburitsa cortisol, zvakafanana zvinoitika kana tikasawana zvakakwana kurara. Cortisol inoungana uye inoburitswa muropa panguva yekunetseka kudiki. Chiyero che cortisol muropa chinoderedzwa ne insulin, saka isu tinokweverwa kumaswiti, kushandiswa kwayo kunobatsira pakugadzirwa kwayo. Kuti uve nekuenzanisa, unoda kurara zvakakwana, kuwedzera nhamba yezvokudya mukati mezuva, asi usingawedzere inzwi rayo, dzidza kuchengetedza rugare rwomukati mumamiriro ezvinhu anonetsa, kuwirirana uye kugutsikana. Uye zvino, tatova pachiyero chemakemikari, isu tichave tisina kushuva masiwiti. Zvinofanira kuonekwa kuti shuga inopinda mumuviri nemishonga yakasiyana.
Semuenzaniso, kana tikadya bhandi nemhodzi yepoppy uye chokoreti, iyo inokurumidza carbohydrate chikafu, tinowana kusvetuka kwakanyanya mu insulin muropa. Kunyangwe isu takagutsa kunzwa kwenzara, asi nekuda kwekuti macarbohydrates anokurumidza, mushure mehafu yeawa kana awa tinoda kudya zvakare. Mukuwedzera, bhandi rinotapira rakagadzirwa kubva muupfu chena rakanatswa richakanganisawo microflora yematumbo edu, isina kukosha kwekudya. Nokudaro, zvakasarudzwa munyaya iyi zvinofanira kupiwa kunonoka makhahydrates, izvi zvinogona kuva maruva, zviyo, muesli.
Bata muviri wako nerudo uye nehanya, ita izvo zvawakaronga kwenguva yakareba, uye yeuka, muviri ndiye mubatsiri wako munzira yakasarudzwa!