Yaye naluphi na ukutya, apho kungekho nhlobo yokutya, kubangela ukungabikho kweprotheni. Okwangoku, amathambo, isikhumba, imisipha, iiseli zenziwe kwiprotheni. Ngaphezu koko, nangona umzimba wethu ungumthombo wendalo wezinto eziphilayo, awukwazi ukwakha i-carbohydrates okanye i-cell cells. Ngenxa yoko, iprotheni ezayo nokutya ayanele, kwaye umzimba uyawufuna rhoqo, kuba i-epidermis kunye nezitho zangaphakathi kufuneka zihlaziywe rhoqo. Emva koko umzimba uqala ukukhipha iphrotheni ngaphakathi, ukubola kwindawo yokuqala oko kungasetyenziswanga - imisipha. Kulo manqwanqwa angaphantsi kunye naphakathi kwinqanaba elincinci lihlala lingafunyanwa. Emva koko, unako "ukutshisa" kuphela kwimicu ye-muscle eyathunyelwa kwisakhiwo sokwakha. Ngaphezu koko, i-metabolism ayikho kwi-adipose tissue, kodwa kwimisipha efanayo. Ukuba zincinci, izinga leenkqubo zokunciphisa umzimba liyancipha. Ngoko ke, ukuba uyidla encinci okanye ungadli, umzimba uya kunciphisa ukusetyenziswa kwamandla kwaye, ngelixa kukho imisipha, ayiyi kungena kwiivenkile zakho zokutya. Ewe, le ngcaciso ecacileyo, kodwa umgaqo nje. Ukuba ufuna ukunciphisa ubunzima, qaphela imisipha yakho! Khumbula: badinga ukunyakaza kunye neprotheni. Siza kukuxelela oko kubangela ukungabikho kweprotheni.
Ukubala ngamnye
Ngoko, nakuphi na ukutya, kubandakanywa nokulahlekelwa ubunzima, kufuneka kube neeprotheni ezaneleyo. Ngokweziphakamiso zeZiko leZondlo ze-RAMS, amadoda kunye nabasetyhini abaneminyaka engama-18 ubudala kufuneka badle i-0.75 ukuya kwi-1.6 g yeprotheni nganye ngekgithi yesisindo somzimba ngosuku. Ewe, i-1.6 g yintlegi kunye nalabo abanomthwalo omkhulu ngokomzimba, kwaye umntu omncinci u-1 g. I dose encinci (0.75 g) ayinelanga ngokwaneleyo. Inyaniso kukuba umntu opheleleyo uhamba ngendlela yokuphila, kwaye ngaphandle kokunyakaza, imisipha i-atrophy kancane. Ngaba uhleli kakhulu? Ukulahleka kwesisindo, kufuneka ukhulise ubunzima besisipha. Oku akuthethi ukuba kufuneka uguqulwe njengomyili womzimba! Emva kokungasebenzi, ukuhamba ngokwaneleyo kokuhamba, amanzi aerobics okanye uhlobo oluthile lomzimba kunye nenani elingentla elingaphezulu kweprotheni ekudleni - kwaye izihlunu ziya kuhamba ngokukhawuleza. Ngeendleko zabo, i-metabolism iya kukhawuleza, kwaye umzimba uya kuba mninzi kwaye ukhululekile. Ukongezelela, izihlunu ezinamandla zinciphisa ukubonakala kwe-cellulite.
Iingozi kunye namanani
Ukungabikho kweprotheni akuphelelanga nje nge-atrophy ye-muscle, kodwa kunye neengxaki zokugaya ukutya, ukuxinezeleka, ukuphazamiseka kwempilo. Ngokutsho kweZiko loNondlo lwe-RAMS, ukuba umntu udla kuphela i-0.6 g yeprotheni nganye ngekgithi yesisindo somzimba ngosuku, umngcipheko wezifo u-50%, kwaye ukuba u-0.45-0.55 g, u-84-98%. Ungadli kuphela amaprotheni. Ukugqithisa kwabo kungonakalisa impilo, kuba iiprotheni zidla ukutya okunzima. Ukurhoxisa iimveliso zeprotheni emzimbeni, kufuneka usebenze izintso. Ukuba ngaba ixesha elide liphoqelelwe ukusebenza kumda, ukungaphumeleli kweengtso kunokukhula. Ukongezelela, iiprotheni zikhona kwizidlo ezingekho. Abo batya inyama eninzi, "bahlanjululwe" kunye namafutha. Kwaye apha kunye neengxaki zesisu nentliziyo esondele. Ukubala i-dose yomntu weprotheni ilula kakhulu: ukuba ulinganisa iikhilogram ezingama-70 - udla igrama ezingama-70 ngosuku, i-80 kg - 80 iprotheni. Ukongezelela, ukutya kweeprotheyini kufuneka ukuba kuncediswe kunye nesincinci se-carbohydrates, ngaphandle koko iiprotheni aziyi kuguga. Yaye ukhumbule ukuba isiqwenga senyama asiyiyo iprotheni ecocekileyo, oku kuvela kwi-18 ukuya ku-23%.
Amanyathelo okuphumelela
Ukutya kwamaprotheni esiswini kwaye amathumbu ahlukeneyo ahlukeneyo "amatye" - ama-amino acids ama-20. Ezinye zazo ziyakutshintshelwa: indawo leyo inokuthi "ibuthele" kwabanye. Kodwa kukho ezilisithoba ezibalulekileyo - kufuneka zifumaneke ngaphandle. Kumntu omdala, yi-histidine, i-isoleucine, i-leucine, i-lysine, i-methionine, i-phenylalanine, i-threonine, i-tryptophan kunye ne-valine. Ukuze umzimba kunye nemisipha enempilo, kubalulekile kungekhona nje ubungakanani kuphela, kodwa kunye ne-balance of amino acids. Ngoko ke, namhlanje umntu uhlala ehlupheka ngenxa yokungabikho kwamathathu amino acid afunekayo: i-tryptophan, i-lysine kunye ne-methionine-ingakumbi ekugqibeleni. Ngenxa yoko, izondlo zihlola ukulingana kwemveliso ngokusebenzisa i-methionine / tryptophan ratio. Ukuphakama komlinganiselo, ukulungelelanisa imveliso. Ngalo mqathango, iprotheni iyinkokheli phakathi kwemveliso yamaprotheni, ilandelwa ngotshisi we-kottage, inyama, amaqanda kunye noshizi.
Ukutya kukhonzwa!
Ngokombono weRashiya kunye nezondlo zangaphandle, ubuncinane isiqingatha seprotheni epheleleyo ekudleni kufuneka sibe yiprotheni yezilwanyana. Naliphi na abaxhasayo bemifuno, i-biologically loo mntu ufanelekile ukukhupha i-omnivorousness. Iprotheni yezilwanyana ibanjwe ngumzimba phantse ngaphandle kwemfucuza - ngo-93-96%. Kodwa iprotheni yemvelaphi yemifuno, umzekelo ukusuka kwizityalo, isetyenziswa kakhulu kakhulu - kuphela ngo-62-80%, ukusuka kumakhowa kukhishwe kwaye ingaphantsi kwe-20-40%. Kwaye kunye nama-amino acids apha apha. Ukongezelela, kubonakala ngathi zizityebi kwiiprotheyini, iimveliso zentambo ziqulethe ngexesha elifanayo kunye nezinto - inhibitors zeeprotheniase. Ngesinye esiswini, zivimbela umsebenzi walezo enzymes (iiprostasesase), ezijongene nokugaya kunye nokufana kweeprotheni. Ngako oko, iifolo kunye neembotyi azigcini kakuhle, kwaye ezinye zize zenze i-bloating. Kodwa kwizityalo, iziqhamo kunye nemifuno zikhona ezo zikarboxidrate eziyinkqenkquthela, ezifunekayo kwi-protein digestion! Ngoko kuvela ukuba ukutya okufanelekileyo kwemisipha kukudibanisa iipilisi zezilwanyana kunye nemifuno. Ngendlela, zonke iintlobo zelizwe zithe zaqonda kule minyaka edlulileyo, kwanele ukukhumbula esinye isidlo esingumdabu: i-Russian pie kunye nenyama, i-sushi yaseJapan okanye ingulube yesiJamani kunye neeperesi.
Kodwa kuthekani ngeekhalori?
Ngoko, umgaqo oyintloko wokutya kwemisipha yintlobo ekutya. Amafutha kuphela anqunywe (kwaye ke kufuneka ushiye ubuncinane ama-20-40 amagremu ngosuku) kunye neesekese ngendlela yeswekile, iilekese. Ewe, iziqephu akufanele zibe zikhulu kakhulu. Izondlo zicebisa ukuba kungabikho ukunciphisa umthamo wekhalori wokutya, kwaye uyinqumle yonke i-200-300 kcal ngosuku. Oku kuya kunika ukulahleka okuzinzileyo ukuya kwi-0.5 kg yeenqatha ngeveki ngelixa ugcina ubunzima bomzimba. Ewe, kubonakala kungenakuninzi, kodwa ngeesentimenti ukulahleka kobunzima kubonakaliswe kakhulu kunokwamazinga! Unokulahlekelwa ngu-2 kg kuphela ngexabiso leenqatha, kodwa ngelo xesha ulolo luya kuncipha ngo-3-4 cm. Abantu abaninzi bacela indlela yokujongana nomxholo wekhalori ngaloo mihla xa uhlala unempilo. Ngaloo mini, izinga lakho eliqhelekileyo linokwandiswa ngu-100-200 kcal ngenxa yeeprotheyini kunye ne-carbohydrate enzima. Ngokufanelekileyo, iimveliso zokutya zifanelekile oku: okusanhlamvu, i-muesli, isonka se-okusanhlamvu, - uncediswa ngobisi okanye i-yoghurt.
Nini kwaye njani?
Mhlawumbi into yokugqibela ehlala ingacacile xa ichane ukutya ukutya kweprotein? Eyona ndlela efanelekileyo yokuwahambisa kuyo yonke ukutya idinga. Kwisihlalo esinye, umzimba unako ukugaya ubuncinci ngaphezu kwe-30 gram yeprotheni. Ukuba ngokukhawuleza udla inqanawa enkulu yenyama, i-alas, ininzi iprotheni iya ku-rectum. Ukutya, qi niseka ukuba usebenzise ukutya okunamafutha e-fat-fat (inkukhu ngaphandle kwesikhumba, intlanzi, i-veal) kunye nemifuno: oku kuya kunceda ukuphepha ukulamba ixesha elide, njengoko iprotheni igalelwe iiyure ezingama-4-6. Nangona kunjalo, le propati yiprotheni yenza inyama kunye neentlanzi zidle ukutya okungafuneki kwisidlo ngaphambi koqeqesho. Zigwebe ngokwakho: isisu ubuncinane ubuncinane iiyure ezingama-4 ziya kuxakeka ukucubungula ukutya-ngaphambi kokuba uqeqeshe? Kodwa emva kweeklasi ezifana nesidlo esifanelekileyo. Kodwa ukuba izihlunu zibuthathaka kakhulu, zama ukusebenzisa iprotheni enokutya ngokulula kwimizuzu engama-30-60 phambi kweeklasi. Ukwenza oku, i-yogurt i-yogurt kunye ne-banana kwi-mix-re, okanye uphuze iprotein ye-shake (ingasetyenziswa kwakhona xa ulambile kakhulu emva koqeqesho). Kodwa ukutshintsha i-cocktail isidlo esisidlo okanye isidlo sakusihlwa akuyimfuneko: ngokukhawuleza kuya kubakho ukulamba, ukutyhola enye into.