Kwabesetyhini abaninzi, igama elithi "protein" likhawuleza linxulumene nezongezelelo zokutya kunye nezemidlalo. Ngoko ke, isongezelelo esibalulekileyo kumzimba womntu ngexesha lokuzikhandla ngokomzimba. Kodwa ukuba kulula ukujonga le nkxaso, ngoko uyakubona ukuba le protein iyinto evamile. Kuyafana njengoko sidla imihla ngemihla ngokutya. Yinto yokwenziwa nje yenziwe nge powder. Kuvela ukuba unako ukunciphisa umzimba kunye neprotheni.
"IProteyini" igama lesiNgesi, ekuguquleleni- "likhulu". Ngoko, iiprotheyini yiyona nto iphambili yomzimba womntu. Ngendlela, imida ye-DNA yenziwe ngamaprotheni. Ngoko ke, kubaluleke kakhulu kumzimba. Iiprotheni zahlula zibe ezinye izinto ezibalulekileyo, ezifana nama-amino acids (ziphela ezingama-21 kuphela). Ngokuqinisekileyo ifom ye-protein yeseluli emzimbeni.
Abantu abaninzi bayazi ukuba iprotheni isetyenziselwa ukunyusa. Kodwa ingasetyenziselwa ukunciphisa iikhilogram ezingaphezulu. Abafazi abanokungathembeki malunga neprotheni kwaye bayicinga ukuba yi-chemistry eqhelekileyo eya kubangela ububi ngaphezu kokulungileyo. Kodwa oku kungengqiqo, kwaye eli nqaku liya kunceda ukuqinisekisa le nto.
Ukunciphisa umzimba ngeprotheni
Izidlo zanamhlanje zibonelela ukuncipha kwinani lamafutha kunye ne-carbohydrates ekudleni kwazo, kunye nezinye iiprotheni. Kodwa iprotheni ibaluleke kakhulu kumzimba. Ngenxa yoko, ukutya okungekho iprotheni, okubangela ukuba abafazi kwizifo ezinobungozi kunye nezigxeko, ziyingozi kakhulu. Kufanele uqaphele kwaye ukhethe ukutya okunokulinganisela, ukuba awufuni ukuhlawula ngempilo yakho. Ngaphandle kweprotheni, izipikili, amazinyo, iinwele ziyawa, imeko yesikhumba iyaba nzima.
Iiprotheni zinceda ukuphula iimlek'le eziyinkimbinkimbi emzimbeni womntu kwaye zidibanise. Iiprotheni zinciphisa inkqubo yokuguga kwaye zinceda i-collagen, i-elastin (ongaziyo, yenza ulusu lube lukhulu kakhulu kunye ne-taut), i-keratin (ibaluleke kakhulu kwizinwele).
Sincipha into encinane ebalulekileyo. Namhlanje sinesihloko sokulahleka kwesisindo. Iprogram efanelekileyo yokulahlekelwa isisindo isondlo esifanelekileyo. Ngethuba lemidlalo, umzimba wethu ulahlekelwa iitokethi ezinkulu, kwaye ke kukho imfuneko enkulu yeprotheni. Kwaye ngaphandle kweprotheni, i-fat is a tshiswe kakhulu. Ngako oko kunokuqwalaselwa ukuba iprotheni ngumququzeleli wenkqubo yokutshisa ioli. Ngaphandle kwayo ayiyi kukhululeka. Esi sithako sitshiswa ixesha elide kunama-carbohydrates namaqanda, kodwa iyanciphisa inkqubo yokugaya. Kwaye umntu akave elambile ixesha elide.
Izinzuzo zeProteyini :
- Ikhuthaza amandla omzimba.
- Iphucula imetabolism emzimbeni.
- Iyanciphisa ubunzima bomzimba.
- Ukwandisa ubunzima bomzimba.
- Kudala ixesha elide linciphisa ukutya.
Phakathi kwezinye izinto, iprotheni iyakunzima ukuxinezeleka. Ilawula i-cortisol egazini kwaye inceda ukugcina izinga le-serotonin. Ngako oko, uya kuhlala uhlala enesimo esihle nangona kunjalo.
Ezahlukeneyo zamaprotheni
Namhlanje ukhetho lwezemidlalo lukhulu kakhulu. Kwaye kunzima ukwenza ukhetho oluchanekileyo, ngakumbi ukuba ungumqalayo kule nto. Kodwa siya kunceda ukhethe ulungelelwano olufanelekileyo lokulahleka kwesisindo. Yintoni eya kuba bhetele?
- Iprotheni yodwa iyicingwa njengemveliso ethandwa kakhulu. Ekubunjweni kwayo yinkxalabo enkulu yeprotheni, malunga ne-90%. Ixabiso lemveliso lamukelekile, ngoko lithathwa kakhulu.
- Iprotheni ye Whey. Ihlanganiswa kubisi lobume. Imveliso ibandakanya i-lactose, iprotheni, iiminerali. Le protein ephantsi kakhulu inokuthengwa kakhulu kwixabiso lentengo. Ipesenti yeprotheni kuyo ihluka ukusuka kuma-50 ukuya kuma-80%.
- Whey Protein Hydrolyzate. Ixabiso eliphezulu kakhulu kuzo zonke iintlobo zeprotheni. Kodwa iqulethe ipesenti ephezulu yeprotheni-95%. Kule nto inokugqitywa ukuba akukho nantoni yeoli i-ilactose kule nkxaso. Akunakulungele ukunambitha, into encinci.
Ukunciphisa isisindo ngeprotheni: njani ukuyisebenzisa?
Konke kuxhomekeke kwindlela yokuphila yowesifazane, ubudala kunye nempilo. Ngoko ke, ngaphambi kokuba uthathe, kufuneka udibane nodokotela wakho. Ngokuqhelekileyo thabatha 1 g nge-1 kg yesisindo. Abo babandakanyeka kwimidlalo, bathathe ii-2.5 g. Ukulahleka kwesisindo, kukulungele ukwenza i-protein ye-cocktail. Iqulethe 15 g yeprotheni. Thatha ukuba libe liyure ngaphambi kokutya okanye emva kokuzivocavoca.
I-Recipe ye-cocktail yokunciphisa i-cocktail
Kwi-blender, yongeza inkomishi yobisi obumhlophe, i-yogurt kunye nekomityi ye-cottage cheese. Ngeengcingo, kukho into enjalo njenge-casein. Iphucotha inkqubo yokugaya kwaye ikhusela ukutshatyalaliswa kweeseli zomzimba. I-yogurt ingaqhayisa ibhaktheriya engenamsebenzi ephucula impilo yabasetyhini. Kwisitya, yongeza iphrotheni (powpoons 2), esikhundleni sompu, ungongeza i-ricotta ushizi. Yonke ixutywe kakuhle kwi-blender ibe yindoda ehambelanayo.
Ukuze unike i-taste yangempela kwi-cocktail, kufuneka ungeze i-tablespoon ye-fat-fat cream. Ukunambitha, unokongeza iziqhamo ezintsha (umzekelo, iidiza, i-orange okanye i-kiwi, ngaphandle kwebhanana). Ekupheleni kokupheka kuyacetyiswa ukuba ungeze iipuni ezimbini zeoli yeoli okanye i-linseed. Thatha i-cocktail emva kokulungiselela. Ukuba ithe yavela kakhulu, ngoko iyakuthululelwa kwisitya sokuvala esondeleyo kwaye igcinwe kwifriji.
Ngoku ungathenga iprotheni eyenziwe ngokulungelelanisa ngokuthandayo. Ukuba wenza imidlalo, kuyimfuneko nje. Ngoko ngokukhawuleza ulahlekelwe isisindo uze uthi ukuhlawula amanqatha akho. Phumelela iinjongo zakho!