Izidlo zasePaleo, Atkins, naseNingizimu South zingase zikhethe kahle abagijimi
Ukudla okuphezulu kwamaprotheni kunomkhuba wabadlali abaningi, njengoba ucwaningi olwengeziwe lokuhlola ukuthi indima yokudla idlala ekusebenzeni iyanda. Ukungasho, izitayela zokudla ezifana nePaleo nePagan, kanye nefilosofi yokudla ehlanzekile, athole ukuthandwa.
Iqiniso lendaba ukuthi nje nje izindlela zokuqeqesha kuzonikeza abadlali abahlukene, imiphumela ehlukene; izinhlelo zokudla ezahlukene zizokwenza abadlali abahlukene benze ngendlela ehlukile.
Konke kuyedwa. Kodwa-ke, kukhona ucwaningo olusekela ukusetshenziswa kwamaprotheni amaningi okudla okusebenzayo kokubili abadlali namandla okukhuthazela.
Amaprotheni aphakeme kakhulu nokulahlekelwa kwesisindo
Ukuthandwa kwamaprotheni okudla okuphezulu kudlula abangeneli kulabo abafuna ukulahlekelwa kwesisindo esisheshayo. Ukudla okuphezulu kwamaprotheni okufake ama-carbohydrate ngesimo sezinkwa, i-pasta, namazambane kanye nokusika ama-khalori ngokuvamile kubonisa ukulahlekelwa kwesisindo sokuqala ngenxa yokulahlekelwa kwamanzi okwenzeka ngokuncipha kwamagciwane e-glycogen . Uma wenza ukuqina okuphakeme noma ukuqeqeshwa okukhuthazayo cishe uyazi ukuthi ukuchithwa kwe-glycogen kungenye yezizathu zezinhlanhla zabathengi noma 'ukushaya odongeni' ngokuncintisana kokukhuthazela. Ngaphandle kokulula okwanele ukufinyelela amandla, ngendlela ye-glycogen, siphumelela nje kuphela uphethiloli.
Izindlovu zeProtheni eziphakeme kanye ne-Athletic Athlete
I-Glycogen yi-energy egcinwe emisipha, futhi kusiza imisipha igcine amanzi. Le nhlanganisela ibalulekile ekusebenzeni okukhulu kwezemidlalo.
Ukususa lezi zitolo zamandla akuyona neze into ezokwenza ngcono ukusebenza kwezemidlalo. Kodwa-ke, ucwaningo oluvela e-Ohio State University lubonisa ukuthi imizimba yethu ingakwazi ukuvumelanisa nokuthola amandla kwezinye izindawo, njengamafutha ezitolo futhi ukuthi ukudla okunempilo akuyona into eqondile njengoba kwakunjalo.
Ngokucacile, abacwaningi babheka abagibeli be-elite abavame ukudla ukudla okuncane okuyi-carb, amaphesenti angu-19 amaphesenti, nama-70% wamaphesenti amafutha, futhi bawaqhathanisa namanye ama-marathon abadlali abakhetha ukudla ukudla nama-carbs angu-59, angu-14 amaprotheni amaphesenti, namafutha angu-25 ekhulwini.
Ngaphandle kokudla kwabo, abagijimi babefana nesimo sabo sobukhulu, ubudala, ukusebenza, umlando wokuqeqesha, kanye nomthamo omkhulu we-oxygen.
Manje nansi ingxenye ye-crazy: Phakathi novivinyo obona ukuthi abagijimi bangenani eliphakeme lokudla i-oxygen ukuze balinganise amanani e-carb- namafutha ashisa, izinga lokunciphisa amafutha e-carb eliphakeme kakhulu lilinganiselwa ku-2.3-likhuphuke phezulu kunezinga labagijimi abaphezulu : 1.5 ngokumelene .67 amagremu ngomzuzu. Ngaphezu kwalokho: Amaqembu amabili awafani kakhulu nokusetshenziswa kwe-oxygen, ukulinganisa kokuzikhandla okubonakalayo , noma ukusetshenziswa kwekhalori.
Uma ungumdlali okhuthazelayo, kungathatha isikhashana ukujwayele ukwenza ngokudla okuphezulu-amaprotheni, noma ngisho eyodwa uma kunamafutha amaningi njengalolu cwaningo. Kodwa kungase kudingeke uzame uma ufuna indlela yokuthuthukisa izikhathi zakho.
Amaprotheni Aphakeme Aphezulu Namandla Abadlali
Izidlo ze-Beefy zifana nezigijimi zamandla kanye nabathandekayo be- Cross-Fit . Amaprotheni abalulekile kubagijimi ngoba kusiza imisipha ukuzilungisa ngokwazo ekucindezelekeni ukuthi ukuzivocavoca, ikakhulukazi ukuzivocavoca okukhulu , kuzibeka. Kunconywa ukuthi abantu abakhuthele ngokomzimba badle phakathi kuka-0.64 kuya ku-0.91 amagremu ngigidi ngalinye lomzimba womzimba ngosuku. Kodwa bekuzokwenzekani uma uliphindaphinda kabili?
Ukuphuma lapho kungase kube nemingcele yezibonelelo zamaprotheni ngaphezu kombuthano othize.
Ngokusho kocwaningo olwanyatheliswa kuyi- Journal of the International Society of Sports Nutrition , ama-protein aphindwe kabili angama-2.20 amagremu ngalinye nge-pounds of bodyweight nsuku zonke awazange abe nomthelela ekubunjweni komzimba kubantu abaqeqeshelwe ukuphikisana nalabo abagcina olunye uhlobo lokuqeqesha. Ngakho-ke, isincomo esivame kakhulu ukudla ama-1.2 kuya ku-1.7 amagremu amaprotheni ngamakhilogremu we-bodyweight nsuku zonke, usakaze ukudla kuka-5 kuya kweyisithupha. Kumdlali onesisindo esingamakhilogremu angu-200 okungu-108 - 154 amagremu amaprotheni ngosuku.
Ngaphezu kwalokho: Ucwaningo luye lwabonisa ukuthi uma udle ngaphezu kwamagremu angama-30 ngamaprotheni ngesikhathi esisodwa, umzimba wakho ngeke uwuthathe konke.
Esikhathini sethu, lokho kusho ukuthi ungaba nokudla okuyisihlanu noma ukudla okunama-gramu angu-30 amaprotheni kungaba ngcono ekusebenzeni.
Mangakhi amaprotheni ?
Ukuze wenze ukudla kwakho, phezulu amaprotheni, sebenzisa ngezansi umhlahlandlela wokudla okuvamile ukuhlela.
| Ukudla | Usayizi Wokukhonza | Amaprotheni (amagremu) |
|---|---|---|
| Inhlanzi, i-cod, iphekwe ekushiseni okumile | 3 oz | 19 amagremu |
| Inkukhu, isifuba se-1/2, inyama kuphela, egosiwe | 3 oz | 27 amagremu |
| Turkey, emhlabathini, kuphekwe | 4 oz | 22 amagremu |
| Inyosi, i-sirloin ephezulu, inqunywe kuma-fat "angu-0, agcoziwe | 3 oz | 25 amagremu |
| Ubisi, ukunciphisa amafutha 2%, ngevithamini A eqinile | 8 oz | 8 amagremu |
| I-Tofu, eluhlaza, eqinile | 1/2 indebe | 20 amagremu |
| Yogurt, plain, Greek, nonfat | 6 oz | 17 amagremu |
| Ushizi, i-cottage, i-lowfat, u-2% we-milkfat | 4 oz | 13 amagremu |
| Ibhotela le-peanut, yemvelo, akukho usawoti, ubushelelezi | 2 Tbsp | 7 amagremu |
| Amaqanda, aphelele, aphekwe, athosiwe | 2 enkulu | 12 amagremu |
Ngakho-ke Yini Okufanele Isidlali Sidla?
Ngokuyinhloko, uhlelo lokudla okunomsoco kufanele lube ngumuntu ngamunye ukuze ahlangabezane nezidingo zokuqeqeshwa nokuncintisana. Kungathatha isilingo nesiphambeko ukuthola isilinganiso esiphelele sama-carbohydrat, amaprotheni, namafutha azosiza umzimba wakho ukwenza kahle. Umzamo uzokufanele.
> Imithombo:
> Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. Imiphumela yokudla amaprotheni aphezulu (4.4 g / kg / d) ekubunjweni komzimba kubantu abaqeqeshiwe. I-International Society of Sports Nutrition 2014 11:19. I-DOI: 10.1186 / 1550-2783-11-19.
> Ama-Symons TB, uSheffield-Moore M, Wolfe RR, Paddon-Jones I-DA ngokulinganayo ukukhonza amaprotheni aphakeme kakhulu kuvuselela amaprotheni omzimba wezinhlanzi ezincane nasezikhulile. J Am Diet Assoc. 2009 Sep; 109 (9): 1582-6. i-doi: 10.1016 / j.jada.2009.06.369.
> Volek JS, Freidenreich DJ, Saenz C, Kunces LJ, Creighton BC, Bartley JM, Davitt PM, Munoz CX, Anderson JM, Maresh CM, Lee EC, Schuenke MD, Aerni G, Kraemer WJ, Phinney SD. Izici ze-metabolic zezinkinobho ezihamba phambili ze-ultra-endurance. I-Metabolism. 2016 Mar; 65 (3): 100-10. doi: 10.1016 / j.metabol.2015.10.028. Epub 2015 Nov 2.
> Ukudla okunomsoco kanye nokusebenza kwezemidlalo - Isitatimende esiphezulu sezinhlangano ezibhalwe yi-American Dietetic Association (ADA), Izidakamizwa zaseCanada (DC), ne-American College of Sports Medicine (ACSM). Imithi & Isayensi Yezemidlalo Nokuzivocavoca, Mashi 2009 - Umqulu 41 - Issue 3