Kwiimeko zokuphumla okupheleleyo kunye nokungabikho kokutya ngemini, ngokwemvelo silahlekelwa ubuncinane ezingama-30 g weeprotheni. Nawuphi na umsebenzi - nangaphezulu. Eli lahleko kufuneka lihlale lizaliswa. Ukuba oku kungenzeki, umzimba usebenzisa "izixhobo" zayo: uqala ukudibanisa iiprotheni ezifikeleke kakhulu kwiimisipha, isibindi kunye ne-plasma yegazi kwiindawo zalo. Ngoko ke, xa kuchongwa iimfuneko zeeprotheni zomzimba, kuthiwa "ngeprotheni encinci" - izinga layo lemihla elingezantsi apho kukho umngcipheko wobomi, kwaye "iprotheni enkulu" - inani leprotheni eliyimfuneko kwimpilo. Nangona kunjalo, ukunyuka kwamaprotheni okugqithiseleyo kunokubangela ukukhula kweethambo zezifo. Amino acids, ezingabandakanywa kwinkqubo yokuvelisa amandla, zifakwe ngendlela ye lipids. Ukuze 'wakhe' umzimba omhle, uqeqesho lwamandla lodwa alanele. Kubalulekile ukuba umzimba wakho ufumana rhoqo inani elaneleyo leprotein.
Ingakanani ukuxhoma kwiigrama?
Makhe sithethe ngokukhawuleza ukuba i-30 g iyiprotheni ecocekileyo, kungekhona ubunzima bomkhiqizo (kwi-100 g yenkukhu, umzekelo, iqulethe i-20-22 yeprotheni kunye ne-100 g yentlanzi - 15-20 g). Kwaye lo mfanekiso ukhetha ngokungahambi. Enyanisweni, iimfuno zomzimba zixhomekeka kakhulu kwizinto ezininzi: ubulili, ubudala, ubunzima bomzimba, iimeko zokuphila, isimo sezempilo kunye nendlela yokuphila. Ngokomzekelo, njengepesenti yomzimba womzimba weprotheni, idinga kathathu ngaphezu komntu omdala, umfana osemtsha, okhulileyo 20% ngaphezu komntwana oneminyaka engama-30 ubudala, ehlala kwisimo sezulu eshushu esingaphantsi kwabemi beendawo ezibandayo. Imfuno yamaprotheni omzimba, izondlo zanda emva kokulimala kunye nezifo, kulabo bahlala bebandakanya umsebenzi wabasebenzi kunye / okanye imidlalo. Kwaye kwimeko yokugqibela, iya kuqulunqwa ngethuba kunye nobukhulu boqeqesho. Ukuba ibhinqa idinga, ngokulinganayo, i-0.80 g yeprotheni nganye ngeekhilogram yesisindo somzimba, ngoko-mgangatho wokuzivocavoca rhoqo-1.5 g ngalinye nge-1 kg yesisindo somzimba, kunye ne-intensive-up to 2.5 g nganye nge-1 kg yesisindo somzimba. Inani leprotheni ekudleni kwansuku zonke lomntu oneminyaka enempilo kufuneka lilandele i-12% yenani leekhalori. Umntu ojongene nemidlalo - 13-15%. Kwaye abo bafuna ukwakha imisipha, ukusuka kwi-18 ukuya kwi-25%, kodwa ngexesha elifutshane.
Okulungileyo
Kuyinto efiselekayo ukuthayipha "isiqhelo" sakho ngeeprotheni ezipheleleyo. Ziqulethe iimino eziyimfuneko njenge-valine, isoleucine, i-leucine, i-lysine, i-methionine kunye nabanye. Umzimba ngokwawo awunakulinganisa, ngelishwa. Njengomthetho, ezi zi-proteins ezivela kwimfuyo, ezikulo ndlela, zihambelaniswe ngokufanelekileyo: ukusuka kwimveliso yobisi kunye namaqanda - ngokupheleleyo, kunye nantoni naleyo kwenyama, inkukhu, kunye neentlanzi kunye nesibindi. Zonke iiprotheyini zemifuno zininzi ezingaphantsi. Imfuneko ngaphandle kokuba iesyayi, kodwa kuyo ayikho i-lysine ne-threonine eyaneleyo, kwaye isimo sengqondo phakathi kwabatyeki bezondlo singenangqiqo. Ukukhangela i-soya njengomthombo oyingqayizivele weproteinyini yemifuno uye waletha iziphumo ezimbi kumaYurophu. I-Soy ayiyona imveliso yendabuko kuthi, kwaye inkqubo yethu ye-enzymatic ayilungiswanga kuyo. Ngoko ke, ngokuqhelekileyo kukho iindlela ezahlukeneyo zokungahambi. Ukongeza, iprotheni evela kwesoya, kunye nakwezinye izityalo, ayilondolozwa kakuhle.
Kwaye ekugqibeleni, le nkcubeko ivunyelwe ukuguqulwa kwemfuza. " Ukulinganisela ukutya kweeprotheyini, izityalo kunye neengqungquthela, zifuna ukukwazi ukubunjwa kwe-amino acid zokutya abazidlayo: zonke izityalo zityalo ziqulethe i-lysine encinane; kwimbona, iimbotyi kunye neentongwane, i-tryptophan ayanele; kwi-oatmeal ne-lentil, i-methionine. Ukongezelela, kufuneka kukhunjulwe ukuba iiprotheni zezityalo azigcini ngokupheleleyo. Ngoko ke, okokuqala, ukutya kwakho kufuneka kudibaniswe ukuya kwindawo ephezulu, ukudibanisa ukutya kwezilwanyana kunye nesilwanyana, kwaye okwesibini, kukho imifuno eneprotheyini equle ngokwaneleyo. Ixabiso le-biological yeprotheni lichongwa yindlela yokulungiselela. Xa inyama yokuphathwa ngotshisa, ngokukodwa, inciphisa umxholo wento ebalulekileyo kubantu-i-lysine.
IziHlomelo azidingi
Ukuqinisa ngokukhawuleza iimisipha, abaninzi abadlali bama-novice bahendelwa ukuba bathathe iiprotheni ezongezelelweyo. Ziveliswa ngendlela yeefleta ezihlukahlukeneyo, "imivalo", iipowders ... Kwakhona, ukutya okungeziwe okwenziwe ngamaprotheni kuveliswa. Kodwa kufuneka uwaphathe ngokuqapha. Njengomthetho, ezi zinto ziyimveliso yokuveliswa kwemveliso yezoshishino eziqukethe izongezelelo ezingezizo zokutya: izilondolozo, izalathisi, ama-agent angqubuzanayo, i-sweeteners. Iiprotheni ezongezelelweyo ziveliswa ngokuqhelekileyo ngesiseko seprojekthi yobisi kunye ne-soy, ngamanye amaqanda. Ukusetyenziswa kwezibonelelo ezinjalo endaweni yemveliso yemvelo kunqunyulwa ukhetho lwezibonelelo zamaprotheni. Kwaye, ngaphandle koko, kutheni kukho i powder esekelwe kubisi okanye amaqanda ngokudibanisa imithi, xa ezi mveliso zifumaneka ngohlobo? Ixabiso le-biological yeprotheni ayinciki nje kuphela kwimvelaphi yalo, kodwa nakwizinga lomthombo ngokwawo. Ngaphezulu, umzekelo, kwinyama yezinto ezixhamlayo, ixabiso elisezantsi leeprotheni zalo.
Uhlula kwaye udibanise
Ukuqinisekisa ukuba iiprotheni zihle kakuhle, kubalulekile ukugcina imithetho emininzi. Okokuqala, ungadli isahlulo semini ngexesha elilodwa, ehleli kwelinye, uze usasaze phakathi kokutya okutya. Isondlo sesisu asinakukwazi ukugaya ngaphezu kwama-30 grams kwiprotheni ngexesha. Ama-enzyme akakwazi ukuhlangabezana nabaninzi. Okwesibini, badibanise nemifuno kunye ne-carbohydrates enzima. Kuvandlakisiwe: yile ndlela ama-proteins ayilungileyo ngayo. Ukugqithiswa ngokwahlukileyo, kukhawuleza inkqubo yokutshatyalaliswa kwamaprotheni omzimba, kunye kunye ne-carbohydrate, ngokuchaseneyo, le nkqubo inqanda. Kwaye, ekugqibeleni, ukuba ukwandisa i-protein intake, kufuneka ukwandise kunye nokusetyenziswa kwamanzi. Ngaphandle koko, ukubola kwamanzi kuya kwenzeka, ekubeni iamolekyu ze-nitrogen ayiyi kususwa emzimbeni kwaye iza kuqala ukutsala i-liquid kwii-tissue.