Amaprotheni ukudla. amaprotheni Ithebula ekudleni

Amaphrotheni par amafutha kanye carbohydrate ezakha ukudla kwethu. Bonke alinganayo obaluleke ngendlela umzimba. Kulesi sihloko sizohlola lokho amaprotheni uyomenzela uhlu namaprotheni imikhiqizo yezitshalo nezilwane umsuka kufanele kubonise isidingo womuntu eseduze ngokuvumelana ubulili bakhe, ubudala, futhi umsebenzi.

Kuyini amaprotheni?

Igama yezesayensi amaprotheni - ". Lokuqala" amaprotheni, okuyinto elihunyushwe esuka izindlela Greek Macromolecular udaba eziphilayo sakhiwa ama-amino acid. Amaphrotheni kuyingxenye zonke, ngokuphelele kuwo wonke amangqamuzana omzimba. Iningi iseli yakhiwa nengxenye yakhe.

Kubantu, 21 amino acid, 8 okuyizinto ezibalulekile for ukusebenza kahle. Ziyakwazi:

• leucine;
• lysine;
• valine;
• tryptophan;
• methionine;
• threonine;
• isoleucine;
• fenilalalin.

Indispensability kusho ukuthi umzimba ayikwazi khiqiza it bebodwa ngakhoke kufanele atholakala emithonjeni yangaphandle. Ukuze sikusize - itafula wamaprotheni e ukudla, okuzokwenziwa ezibalwe ngezansi.

umsebenzi we amaprotheni emzimbeni

Ngakho-ke, wena ngokubona amaprotheni - kuyinto:

• imisipha;
• lesikhumba;
• iziphathimandla;
• izinwele.

Futhi uma sicabanga jikelele, amaprotheni kukunika khona ngokugcwele kusukela:

1. Kuvikela ukulwa namagciwane. Inani elikhulu namaprotheni nokudla afake ekudleni yakho - amasosha omzimba, ngoba yakhiwa amaprotheni amasosha omzimba okumelana nezifo.
2. It ulawula zonke izinqubo emzimbeni. Amaprotheni - the feedstock zonke izinhlobo izakhi ukuthi ukunikeza umuntu a khona ntofontofo. Ngokwesibonelo, kuba esiswini juice, i-hemoglobin.
3. Wakha. Konke lokho uhlu ukuthi siye kukhonjisiwe ngenhla (izinwele, imisipha, njll ...), - iprotheni, ikakhulukazi myosin futhi actin.
4. Ukudlulisela. I-hemoglobin - amaprotheni a "izinto zokuthutha umphakathi" la, njengoba kwakunjalo Lowo othwala isikhutha kunomoya-mpilo. Ukubaluleka kwale nqubo wedwa akwenzi mqondo ukutshela, njengoba enguMfundisi ajwayelekile kubo bonke.
5. Feeds. 1 igremu wamaprotheni - kuba 4 kcal. Nakuba amandla kakhulu umzimba uthola kusuka carbohydrate kanye amafutha, ne amaprotheni ku ukudla uya kweminye izidingo, kodwa ungakwazi ukudlala i-violin lokuqala, uma kunesidingo.

izidingo amaprotheni womuntu

Ngemva lokho okuye kwashiwo amaprotheni angase abe nomuzwa wokuthi lo-bezitshela ukuthi kungcono. Kunganjani ukunikeza umzimba wakho kakhulu ewusizo uma kungenzeka? Nokho, lokhu akulona iqiniso. Better - isitha ezinhle. Ngokuba umuntu akukho balance ewusizo, kungakhathaliseki ukuthi isicelo. Kule ndaba, ifomula, ebalwa ngu inani elikhulu iprotheni womuntu, ngokuhambisana ukuphila kwakhe nesisindo. Ngakho, inani isilinganiso - 0.85 amagremu amathathu amaprotheni amakhilogramu esisindo ngayinye. Le nombolo ihlanganisa nsuku zonke amaprotheni imfuneko. Inani amaprotheni ku imikhiqizo (bheka ithebula ngezansi) kuzokusiza ukubhala nokudla ngendlela efanele.

Futhi manje - imininingwane. Uma ahole yokuphila asebenzayo, inani amaprotheni udinga bavuselwe 1.7 amagremu amakhilogramu esisindo ngayinye. Lapho ingxenye enjalo luyanda amaprotheni zamagama ezicutshini. Waphenduka wabheka la ukusebenza abasubathi, idatha elandelayo:

• ukuthuthukiswa noma nokugcinwa yemisipha isidingo kudle mayelana 1.5 amagremu amathathu amaprotheni amakhilogramu esisindo ngalinye ekhona;
• ukunciphisa Iphesenti of fat umtimba , ungakwazi ukwandisa okwesikhashana edonsa 1.9 amagremu amathathu amaprotheni amakhilogramu esisindo ngayinye.

Ukuze nokwenziwa kuyalinganisela elikhulu amaprotheni, musa idlule ukusetshenziswa yayo ephakeme kunaleyo 30 amagremu ukudla ngamunye.

amaprotheni Ithebula e ukudla okuvela ezilwaneni

amaprotheni yezilwane kuqhathaniswa kunemifuziselo yako yemifino abe Ukwakheka kangcono kakhulu acid ezibalulekile acid. Cabanga uhlu ukudla amaprotheni-ocebile okuvela ezilwaneni.

amaprotheni Ithebula e ukudla isitshalo

Inyama Kunzima ukuthola amazinga umkhiqizo kudingekile ukunikeza umzimba nge kudingekile amino acid, ezimweni eziningi kubalulekile iphendukele izithasiselo zokudla ekhethekile. Cabanga uhlu ukudla amaprotheni-ocebile Lokudabuka isitshalo.

Kahle kahle, udinga ukuhlanganisa Ukudla amaprotheni kokubili isilwane futhi imvelaphi yemifino, kusukela yokugcina - umthombo fibre namavithamini. Plus amaprotheni yemifino kulula ukugaya ongaqhubeki nabo amanoni neseleko cholesterol, ngokungafani kuya uzakwabo isilwane. amaprotheni Ithebula e kudla kusiza ukuba silondoloze ukulinganisela.

Amaphrotheni kusilela nasemiphumeleni yaso

Ukuze akacabangi ngemiphumela yokuntuleka ehlelekile amaprotheni, umane kabusha ufunde yonke imisebenzi yawo ayinhloko endikimbeni futhi ukucabanga ephambene. Ngamanye amazwi, ukuntula amaprotheni - kuyinto:

• a esibuthaka sokuzivikela ezifweni;
• ukuhluleka izinqubo ukuhlinzeka ukusebenza ukhululekile umzimba;
• izinkinga nemisipha, isikhumba, izinwele, cachexia;
• sokulahlekelwa yigazi.

amaprotheni ezisalayo kanye nemiphumela yaso

Konke kuhamba kahle ngokulinganisela, konke lokhu waziwa. Ekufuneni yemisipha, impumuzo enhle futhi wasungula sibalo abasubathi abaningi bathambekele udla amaprotheni. Lokhu kusebenza futhi labo ujabulele ongaphakeme Ukudla carbohydrate nokuthola imali enkulu kilojoule nsuku zonke amaprotheni namafutha. Kumele kukhunjulwe ukuthi amaprotheni ethebuleni imikhiqizo kuzokuvumela ukuba banamathele imithetho.

1. ngokweqile izinhlelo izindinganiso amaprotheni igcwele ukuthuthukiswa ezinso. Ubungozi luyanda izikhathi 2.5!
2. amaprotheni okweqile uyakwazi sikhuthaze ukuthuthukiswa izifo ezifana kwamathambo. Uma une izinso izinkinga, ngisho ezincane ukushaqeka amaprotheni umthamo bona babhebhethekisa.
3. Ukuphelelwa amanzi emzimbeni. Yebo, ngempela, akuyona inkinga Ngcolile zasemuva zezinye izinhlelo, umane uqede lemali edingekayo ketshezi.
4. amaprotheni ngokweqile kwandisa ingozi umdlavuza isimiso sokugaya ukudla bungene.
5. Lapho Ukungadli ukudla namazinga amaprotheni ngokweqile kungase ukuthuthukisa ketosis. Le nqubo libhekene ukukhula zemizimba ketone (amaseli fat inhlabamkhosi). ketones okweqile ushevu umzimba, okubangela ukucanuzela kwenhliziyo, ukuhlanza kanye iphunga acetone umzimba. Ezimweni ezimbi kakhulu, isimo esinjalo kungaholela ketoatsitoznuyu umuntu kunosongo oqondile ekuphileni. Ukuze ugweme lokhu, ulungise ukudla kwakho ngokuhlakanipha (amaprotheni ethebuleni imikhiqizo kuyosiza kule).

Izithako zokudla amaprotheni ocebile

Kuthiwani uma izinga enqunyiwe amaprotheni akunakwenzeka ukudla ezivamile arri? Lapha basisize Izithako ekhethekile yokudla okunempilo. Ningazivumeli izinhliziyo zenu zibe uyesaba - lokhu kusebenza ngokuyinhloko abasubathi, njengoba umuntu ovamile kungabikho izinkinga "ukudla" yayo amagremu 0.85 per 1 kilogram esisindo. Ungesabi nakancane, akusiwona ukudla, hhayi ama nezinye izindaba horror, kuba amaprotheni okumsulwa. Yiqiniso, udinga indlela obhekene ekukhetheni - hhayi kuphela isibalo namaprotheni imikhiqizo (ithebula - ngenhla), kodwa futhi ukubuyekezwa imithombo emikhulu kumele kube njalo. Ngakho, ngokwesibonelo, kuyafaneleka isizathu esikhethekile sokuba kukhulunywe is ethandwa kangaka manje BCAA ibhekwa - lena amaprotheni efanayo eselivele kugaywe ngenxa yenu, enishiyela acid ezintathu ezibalulekile acid, zazo imisipha akhiwe-30%. Le ibhekwa kuboniswa ngenxa yomsebenzi omkhulu emzimbeni, njengoba kuvusa ukululama ngokushesha imisipha.

yi

Yini okunye engingakusho? Amaphrotheni - ingenye yizinsika ezintathu okuyinto oba impilo yomuntu. Ukwakheka namaprotheni umkhiqizo kubaluleke kakhulu kule nqubo yokwakha ukudla okunempilo. Asikho isidingo fanatically ulandele amagremu onqunyiwe amaprotheni amakhilogramu esisindo ngalinye - lemali nsuku zonke kungaba ziyashintshashintsha kuye ngalokho okuthandwa zakho, kodwa isilinganiso kumele luhambisane kuyinsakavukela.