Indlela Amaprotheni Emanzi Ethuthukisa Ngayo Imfucuza Ye-Lean
Ukuthola amaprotheni best ukwakha imisipha namanje umbuzo abaningi bazama ukuthola inqwaba ejulile futhi balahlekelwa fat.
Ucwaningo
Ukuma kwamuva kwe- American College of Sports Medicine emithonjeni enamaprotheni enhle kubonisa ukuthi amaprotheni asekelwe ngobisi iyisinqumo esihle kakhulu. Ucwaningo olubanzi luye lwasekela lesi sitatimende ngobufakazi obunamandla bokuthi "amaprotheni asekelwe ngobisi emva kokuvivinya umzimba okusebenzayo ephumelelayo ekwandiseni amandla omzimba kanye nezinguquko ezihle ekubunjweni komzimba." Ucwaningo oluthe xaxa ngokuphuza ubisi oluphelele nolunamafutha nalo lubonise ukugqugquzela okukhulu kakhulu ukuzuza okuningi nokuqina okuthuthukisiwe. Kwesinye isifundo, kuphela abathengi abasebenzisa ubisi kuphela abakwazi ukulahlekelwa amafutha. Akubonakali lutho oluhle noma olubi kakhulu oludingekayo ukuze kuthuthukiswe ama-muscle nama-fat we-fat but ingilazi ebandayo yobisi.
Okwenza amaprotheni omuncu ahle kakhulu
Amaprotheni asekelwe ngamanzi noma amakhemikhali abonakala ephakeme kakhulu ngenxa yokuqukethwe kwawo kwe-leucine kanye nama -amino acids (i-BCAAs) elayiniwe kalula kanye ne -absorbed chain chain chain . I-Leucine ibhekwa njenge-amino acid eyinhloko ekwenzeni i-BCAA futhi ihlinzekela isisindo samaprotheni synthesis (ukukhula kwemisipha). Amaprotheni ase-Whey nawo atholakala ebisini futhi yi-byproduct eshiyiwe ekukhiqizeni ushizi. Ukuba amaprotheni asekelwe ngobisi, ibuye ibe ne-leucine ephezulu kanye ne-common denominator yokuthuthukiswa kwemisipha . I- American Society for Nutrition yenza isifundo kuma-48 enempilo eneminyaka engaphezu kwengu-74 ubudala futhi iphetha amasondo omzimba amaprotheni avuseleleke kahle. Njengoba uneminyaka yobudala, kuncike ekunciphiseni kwamasipha omzimba. Inhloso yocwaningo kwakuwukubonisa ukudla amaprotheni asekelwe ubisi kungabangela ukuthuthukiswa kwemisipha . Okutholakele kwakusiza ucwaningo futhi kubonisa ukuthi "lokhu kuhloswe kubanjwe ukuhlanganiswa kokugaya ngokushesha kwe-whey nokukhipha ama-kinetics nokuqukethwe okuphezulu kwe-leucine."
Ukuphuza Ubisi Okutholakele Ngempumelelo
Imithi neSayensi Yezemidlalo nokuzivocavoca ihlolisise imiphumela yokusetshenziswa kobisi okungenamafutha kumantombazane abasha abadlali. Inhloso yalolu cwaningo kwakuwukunquma uma ukuphuza ubisi ngemuva kokuqeqeshwa kokumelana nokwandisa ukwanda komzimba nokunciphisa amafutha. Ucwaningo lwaba yisikhathi samasonto angu-12, kanti abesifazane basebenzisa ubisi noma ama-carbohydrate afana ne-fat. Nakuba ubunzima obuqinile banda emaqenjini womabili, labo abaphuza ubisi babenezinhlanzi ezinkulu. Okumangalisa ukuthi ukulahleka kwamafutha kuboniswe kuphela ebusini. Amandla okwandisa ayebikwa emaqenjini womabili, kepha futhi, abesifazane abasebenzisa ubisi baqaphela ukuthuthukiswa okukhulu. Imiphumela engenakuphikwa ibonisa ubisi ngokuthi "isiphuzo esiphuthumayo sokusekela izinguquko zomzimba ezihle kubantu besifazane abanokuqeqeshwa kokuphikiswa."
Amaprotheni we-Milk Angcono kuneSoy
I- American Journal of Clinical Nutrition iqhathanise ukuphuza ubisi obungenawo amafutha wokudla amaprotheni we-soy noma i-carbohydrate efana neyomsoco. Inhloso yocwaningo kwakuwukufakazela imiphumela yesikhathi eside yamithombo yamaprotheni ehlukene ekukhuleni kwemisipha. Ucwaningo lwaluqhutshwa kumajaji angama-56 enempilo aphikisana nawo aqeqeshwa izinsuku ezingu-5 ngesonto. Abahlanganyeli badla ubisi olunamafutha, amaprotheni angenamafutha noma ama-carbohydrate alinganayo ngqo emva kokusebenza kwawo. Izindleko ezithokozile zenziwe ngamaqembu wonke, kodwa ukwanda okukhulu kunokwenzeka kubantu abaphuza ubisi kuphela. Ukwehla kwamathambo amakhulu nokulahlekelwa kwamafutha kwakungcono nakakhulu eqenjini lebisi. Imiphumela yocwaningo ibonisa ukuthi ukuphuza ubisi emva kokusebenza kukhuthaza ukuxhunywa okukhulu kwe-muscle hypertrophy (ukukhula) ngokuqeqeshwa ukumelana nokudla okunama-carbohydrate we-soy noma okunomsoco.
Amaprotheni we-milk is Superior
I- American Society of Nutrition yenza isifundo ngokuhlola imiphumela yezinhlobo ezihlukene zobisi, i-protein, i-calories encishisiwe futhi ihlangene nokuzivocavoca ekubunjweni komzimba jikelele. Kwakukhona abathintekayo besifazane abangu-90 bonke abakwa-premenopausal nabakhuluphele ngokweqile kodwa ngenye indlela bephilile. Bahlukaniswe ngamaqembu amathathu futhi badla amaprotheni anele kanye namabele amancane (APLD), amaprotheni anele kanye nobisi obuphakathi (APMD), noma amaprotheni aphezulu kanye nobisi obuphezulu (HPHD). Umthombo wamaprotheni wamanzi wamanzi wamanzi kwakunobisi obuphansi obunamafutha e-leucine, i-amino acid eyinhloko ehambisana nokukhula kwemisipha. Ngaphezu kwalokho, laba besifazane kwakudingeka benze umsebenzi wokuzivocavoca nsuku zonke njengengxenye yohlelo kanye nesikhathi sesonto eli-16. Yatholakala amaprotheni aphezulu, futhi ukungenisa ubisi kwabonisa imiphumela emihle kakhulu. "Sibheke lokho esikubheka njengephrofayili ezuzisayo kakhulu yokulahlekelwa isisindo eqenjini le-HPHD: ukulahlekelwa okukhulu kwamanoni namafutha angama-visceral, ukuzuza okukhulu okunamandla, nokunyuka kwamandla naphezu kokulahlekelwa kwesisindo somzimba esifanayo." Baye banikela ngemiphumela yeqembu le-HPHD bazuze emaprotheni asekelwe ngobisi aphethwe ngamaginini amine acids (BCAAs) e- leucine, i-isoleucine, ne-valine.
Iziphetho kanye ne-Takeaway
Ucwaningo oluqhubekayo olunjengalezi ezingenhla lubonisa ukudla amaprotheni asekelwe ubisi ngemuva kokusebenza okuphumelelayo ekwandiseni imisipha yethu, ukulahlekelwa amafutha nokuthola amandla. Ukucwaninga okuhlukahlukene kwamadoda amadala, abesifazane base-premenopausal, abagijimi besifazane abasebasha kanye namadoda abaqeqeshiwe abaqeqeshiwe kuyamangalisa. Imiphumela yonke iyasifaka isiphetho esisodwa futhi isekela amaprotheni amakhemikhali aphezulu kwabanye. Kodwa-ke, ucwaningo oluqhubekayo lufanelekile ukuhlola ezinye izici zamaprotheni aphezulu ezifana namaqanda, inyama enomzimba kanye namaprotheni emifino. Kubalulekile ukuqoqa ulwazi olufana nalendlela amanye amaprotheni ayithinta ngayo ukukhula kwemisipha, ukulahleka kwamafutha, kanye nokusebenza komzimba emva kokusebenza. Ukwengeza, kungase kunconywe ukuthi uhlole abantu abakhuthele nabagijimi ngokuya ngamaprotheni ukwengezwa njengendlela ewusizo yokuhlangabezana nezidingo zabo zamaprotheni. Ukuqothula, isayensi efakazela ngokusekela kuzo zonke izimo ezingenhla ekucwaningeni kokudla kwamaprotheni okudla ubonisa ngokuphawulekayo ukuthuthuka okuphawulekayo ekukhuleni kwemisipha. Izindaba ezinhle kwabangabisi ubisi!
Imithombo
Isikhundla sokuma, ukudla okunomsoco kanye nokusebenza okuhle, ngo-2016 yi-American College of Sports Medicine, i-Academy of Nutrition and Dietetics, kanye neDietitians of Canada
Imithi neSayensi Yezemidlalo Nokuzivocavoca, Ukuguqulwa komzimba kanye nokushintsha kwamandla kubantu besifazane abanobisi nokuvivinya umzimba, uJosse AR et al., 6/10
I-American Journal of Physiology, Ukukhuthazwa kwamaprotheni ama-net by whey amaprotheni ukungenisa ngaphambi nangemva kokuzivocavoca, uKevin D. Tipton et al., 1/07
I-American Journal of Clinical Nutrition, Ukusetshenziswa kwe-milk-free ubisi ubisi emva kokuzivocavoca umzimba kukhuthaza ukwanda okukhulu kwesisindo kunokuba ukusetshenziswa kwe-soy noma i-carbohydrate kuma-young, novice, weightlifters amadoda, uHartman JW et al., 8/07
I-Institutes yezempilo kazwelonke, i-Journal of Nutrition, Ukusetshenziswa okwedlulele kokudla kwezidakamizwa kanye namaprotheni ngesikhathi sokudla- nokulahlekelwa kwesisindo somzimba kukhuthaza ukulahlekelwa kwesisindo somzimba kanye nokuzuza okunamandla kunabesifazane besifazane abakhuluphele ngokweqile futhi abakhuluphele, uJosse AR et al., 7/20 / 11
I-American Journal of Clinical Nutrition, i-protein ye-Whey yenza i-postprandial muscle accretion iphumelele ngokuphumelelayo kunokuba i-casein ne-casein hydrolyzate kumadoda amadala, uBal Pennings et al., 2/15/11