Ungayitholi Extreme With Proprotein Bodybuilding
Kuyiqiniso ukuthi ama-bodybuilders kanye nezi-bodylifters zidinga ukugcina amaprotheni ekudleni kwawo ukuze alondoloze futhi akhe isisindo esikhulu semisipha esibaluleke kakhulu emidlalweni yabo noma ekuzijabuliseni. Amaprotheni atholakala enyameni, enhlanzi, enkukhu, ebhontshisi, ebisi, emikhiqizweni ye-soy efana ne-tofu, nangamanani amancane amantongomane nezinhlamvu.
Izidingo Zansuku zonke
Izidingo ezilinganiselwa nsuku zonke zibekwe yiziphathimandla ezihlukahlukene zokudla ezweni ngalinye.
E-US, uMnyango Wezolimo (USDA) ubeka iziqondiso zemithi enjengeprotheni kanye namanye amavithamini namaminerali amakhulu. Kubantu abaningi abanesisindo esilinganisweni, ukudla kwamaprotheni kufakwe ngaphansi kuka-70 amagremu ngosuku ngalunye.
Abagijimi bangadinga okungaphezu kwalokhu ukusekela ukulungiswa nokukhula kwemisipha nokuzivikela ekuhluphekeni okujwayelekile kokuqeqeshwa okunamandla nokuncintisana. Kodwa iziphathimandla zokudla ezemidlalo ngokuvamile ziphakamisa okungaphezu kokuphindwe kabili isabelo sokunconywa nsuku zonke esisebenza kubantu abasebenza kancane.
Amaprotheni engeziwe ayadingeki
Abanye abaqashi bomzimba nabagijimi bokuqeqesha isisindo bathathe le ncomo yamaprotheni engeziwe emingceleni engavamile futhi ngaphezu kwanoma yisiphi iseluleko sezesayensi. Nakuba amaprotheni amaningi ngokweqile abonakala engalimazi abantu abaphilile, abakhuthele kuze kube seqophelweni, ingozi ingase ibe yindoda enesifo sezinso, ingaphezu kwesisindo somzimba, noma isifo sikashukela.
Amaphrotheni okweqile ngaphezu kwezidingo zomzimba aphulwa ngamamino acid ku-ketoni, i-glucose, noma izimpikiswano zamanzi ezijikelezayo zamandla. Ezinye amaprotheni ziguqulwa zibe yi-ammonia bese urea futhi zixhunyiwe.
Ukuthola amaprotheni ngokweqile kukhuthazwa amandla angavamile embonini ye- protein yamaprotheni ekwenzeni okuyisisindo kanye nezimakethe zomzimba.
Ubisi lwe-Skim powder lunganikeza wonke amaprotheni engeziwe futhi ayingxenyana yemali yamanye amanani abizayo.
Hamba ngesibonelo ukukhombisa ukuguquguquka kwezidingo zamaprotheni zokuqeqesha isisindo.
Izindlela Ezinhlanu Zokunquma Izidingo Zamaprotheni
Kungenzeka ukuphakamisa ukudla kwamaprotheni okusekelwe ezindleleni ezintathu zokubala izidingo ezingenzeka.
- Ubuningi ngamakhilogremu noma kilogram yesisindo somzimba ngosuku.
- Amaphesenti ama- Macronutrient , isibonelo ukudla amaprotheni angu-25.
- Inani eliphelele lamaprotheni ngosuku, ama-gram angu-160 njengesibonelo.
Nansi indlela ngayinye yalezi zinganqunywa.
- Amaprotheni ngesisindo somzimba: Nakuba izidingo zamaprotheni kubantu abesilisa abadala zingaphansi kwegremu ngayinye ngesisindo somzimba ngosuku, izilinganiso zabagijimi ezisekelwe ezifundweni ezihlola ukulinganiswa kwe-nitrogen, umkhiqizo wokuphulwa kwamaprotheni, kubonisa ukuthi kufika ku-2.5 amagremu / kilogram / usuku lungadingeka ezimweni ezihlukile. Kodwa-ke, 2.0 amagremu / kilogram isetshenziselwa izondlo eziningi zezemidlalo njengendawo yokuphakama engenamaprotheni adla abagijimi, ikakhulukazi abaqeqeshwayo. (Hlukana ngu-2.2 ukuze uthole amaprotheni ngogremu / isisindo somzimba / usuku.) Ngaphansi kakhulu kwalokhu kuyokwanela ukuvivinya umzimba okulinganiselwe noma okuncane.
- Amaprotheni ngamaphesenti ama-macronutrient: I-macronutrients yi-carbohydrate, amafutha, namaphrotheni-okubalulekile ekudleni komuntu. Izindleko zokuHlelwa kukaHlelo lukaHulumeni (i-DRI) zikhetha izinga elingenhla lamaprotheni adla ngamaphesenti angu-35 wamandla. Isibonelo, umakhi womzimba we-kilogram eyi-kilogram odla ama-2 amagremu / amaprotheni / kilogram / usuku angadla ama-gramu angu-200 weprotheni ngosuku ngalunye. Ngisho nasekudleni kwama-kilojoule angu-4000 ngosuku-hhayi engavamile ukuqeqeshwa okunzima-lokhu kudla kungamaprotheni angu-20 nje kuphela. Amagremu angamakhulu amabili amaprotheni afana namaphesenti angaba ngu-600 yenkukhu noma amabele okukhukhuka ayisithupha. Sicela uqaphele ukuthi amagremu angu-200 abhekisela kumaprotheni ahlanzekile hhayi isisindo sokudla okuphelele. Ngakho-ke, ngale ndlela, amaprotheni aphakeme ngokulinganisela ayangadluli imihlahlandlela yokudla okunempilo kahulumeni.
- Amaprotheni ngokudla kwansuku zonke: Uma ucabanga ukuthi i-US I-Dietary Reference Intake yindoda endala yama-kilogram ayi-100 ingama-gram angu-80 / ngosuku (0.8 x 100), ungabona ukuthi ama-gramu angu-2 / kilogram / isisindo somzimba / usuku lwama-gramu angu-200 liphakeme kakhulu . Abesifazane badinga kancane kancane kunalokhu, kodwa bayodinga kancane kancane ngesikhathi sokukhulelwa. Ngisho noma ukudla okujwayelekile okubhekwa kokudla okubalwayo kubalwa ukuhlangabezana nezidingo ezingamaphesenti angu-98 ebantwini elithile, abadlali badinga okungaphezu kwekhilikhi ngayinye yesisindo somzimba kunabantu abahlala emakhaya.
Amaprotheni aphakeme kakhulu Izincomo zokwakha umzimba
Izindlela zokuqeqeshwa komzimba kanye nokuqeqesha izisindo zincoma ukuthi amaprotheni adle ngamaphesenti angu-40 wamandla. Isibonelo ukudla amaprotheni angu-40 amaphesenti, ama-40% we-carbohydrate, namaphesenti angu-20 amafutha. Ku-4000 khalori yokudla komzimba womzimba we-kilogram eyi-kilogram, amaprotheni angu-40 angamakholori ayi-1600, afana namagremu angu-400 amaprotheni kuma-kilojoule angu-4 ngegremu ngayinye. Yilokho 4 amagremu / amaprotheni / kilogremu isisindo somzimba / usuku; izikhathi ezingaphezu kwezine i-RDI futhi kabili lokho okuvikelwe ngokwesayensi. Akukuhle.
Amaprotheni Okusheshayo Namahlumela
Kanjani ngokushesha ama-amino acids athwala egazini futhi ngokushesha kangakanani afike afinyelele emisipha kanye nezinye izicubu zokulungiswa nokuvuselelwa yisisekelo salo mbono. Ngokwamanye abathanda, amaprotheni asheshayo afana ne-whey aphakeme kunamaprotheni aphuza njenge-casein. Zomi zombili zakhiwa imikhiqizo yobisi. Izibonelo yizi:
- I-egg protein: 1.3 amagremu / ihora
- Casein ihlukanise: 6.1 amagremu / ihora
- I-Whey ihlukanisa: 8 kuya ku-10 amagremu / ihora
Ayikho ubufakazi obuningi bokuthi lezi zinguquko zenza umehluko ekwakheni imisipha esikhathini eside, nakuba i-whey ibonise inzuzo kwezinye izifundo zesikhashana.
Kodwa olunye ulwazi oluwusizo olungahle luqoqwe kusukela ezinombhalweni ezingenhla ukuthi nge-absorption isilinganiso samaprotheni, ethi, ama-gramu angu-7 / ihora, ukumamatheka kwemithi kunqunyelwe cishe ku-168 amagremu ngosuku ngalunye. Uma kunembile, kwenza ukuthi ukudla okungamaphesenti angu-400 amagremu / ngosuku kubonakala kungadingekile okungcono.
Ukuphepha kwezidlo eziphezulu zeprotheyini
Ukudla okuphezulu kakhulu kwamaprotheni kungase kungaphephile ngokuhamba kwesikhathi ngezizathu ezilandelayo:
- Amazinga aphezulu we-nitrogen nama-amino acid angaba yingozi.
- Ukudla okuphezulu kwamaprotheni akuphephile kulabo bantu abanesifo esingenasifo sezinso. Kuze kufike kumaphesenti angama-20 wabantu angeke atholakale.
Izwi elivela
Okungase ukuzwe kwabanye kusuka e-gym kungase kungabi nemiphumela oyifunayo futhi kungenzeka ukuthi akusizi kahle impilo yakho. Ukubuyekezwa okunye kutholakale ukuthi izici zomzimba zazilandela amazinga amaningi okudla ngokungabhekiswanga ngekhwalithi noma ukusatshalaliswa usuku lonke. Kuwukuhlakanipha ukungasebenzisi okuningi ngokweqile kwama-protein supplements. Thola ukuhlola ukuqinisekisa ukuthi umsebenzi wakho wezinso nezinye izici zempilo yakho zilungile.
> Imithombo:
> Isiza ER, Aragon AA, Fitschen PJ. Izincomo ezisekelwe ebufakazini bokulungiselela umncintiswano wokuncintisana komzimba: ukudla okunomsoco nokuxhaswa. I-Journal ye-International Society of Sports Nutrition . 2014; 11 (1): 20. i-doi: 10.1186 / 1550-2783-11-20.
> Isiza ER, iZinn C, Rowlands DS, Brown SR. Ukubuyekezwa Okuhlelekile Kweprotheyini Yokudla ngesikhathi seCaloric Ukuvimbela Ukuphikiswa Okuqeqeshiwe Abadlali Abahlelekile: Icala Lokungeniswa Okuphakeme. I-International Journal of Sport Nutrition and Exercise Metabolism . 2014; 24 (2): 127-138. doi: 10.1123 / ijsnem.2013-0054.
> Jäger R, Kerksick CM, Campbell BI, et al. I-International Society of Sports Nutrition Stand position: amaprotheni nokuzivocavoca. I-Journal ye-International Society of Sports Nutrition . 2017; 14 (1). i-doi: 10.1186 / s12970-017-0177-8.
> Spendlove J, Mitchell L, Gifford J, et al. Ukutholakala Kwemithi Yezinkinga Zokuncintisana Zomzimba. Imithi yezemidlalo . 2015; 45 (7): 1041-1063. i-doi: 10.1007 / s40279-015-0329-4.