Kungabangela Ukudambiswa Kwemvelo Ngisho Nama-Athletes Aqeqeshiwe
Amaprotheni aphakeme, ukudla okuncane kwe-carbohydrate ayathandwa kakhulu ekulahlekeni kwesisindo, kodwa angabangela ukuphelelwa amandla kwamanzi ? Ucwaningo oluncane lubeka lo mbuzo esivivinyweni. Ngaphandle kokulahleka kwesisindo, izici zomzimba kanye nabanye abafuna ukuqina okunamandla, imisipha ngokuvamile basebenzisa amaprotheni aphezulu, ukudla okunomsoco we-carbohydrate. Ingabe lokhu kubeka engozini yokuphelelwa amandla kwamanzi?
Ngakolunye uhlangothi, abagijimi bokukhuthazela njengabagijimi abagijimi nabagibeli bavame ukutshelwa ukuba badle ukudla okunomsoco okufaka ama-carbohydrate ukugcina izitolo zabo zamandla.
Ukuqeqeshwa kwabo kuvame ukuzivumelanisa nokuphelelwa amandla kwamanzi ngaphezu komuntu ovamile, ngokucwaninga abacwaningi. Bakhele isifundo ukuze babone ukuthi ukudla okuphezulu kwamaprotheni kwakuthinta kanjani abaqeqeshi abaqeqeshiwe abaqeqeshiwe.
"Sithole ukuthi amanye ama-hydration indices avame ukuthonywa njengoba inani lamaprotheni ekudleni kwawo landa," kusho uNancy Rodriguez, uprofesa onobungozi enzululweni yokudla okunomsoco owayengamele isifundo, ekukhululweni kwezindaba.
Isifundo seProtein High Diet Study
Ucwaningo lwaluqhutshwa eNyuvesi yaseConnecticut ngumfundi wesifundo eWilliam Martin. Wethula ucwaningo lwakhe emhlanganweni we-Experimental Biology 2002. Izihloko zokuhlolwa zaziyizigijimi zabafundi abayisihlanu ezivela eyunivesithi abagijimi abaqeqeshwe kahle. Laba badlali abakhuthazelayo babekwe ezidlweni ezahlukahlukene ngezilinganiso zamaprotheni, esekelwe kumuntu oyisigidi esingu-150. Ukudla kwabo kwakunakekelwa ngokucophelela ukuqinisekisa ukuthi babambelela ekufundeni okulandelwayo.
Kwaphela amasonto amane, owokuqala ngamunye waba nesiprotheni esiphansi sama-68 amagremu nsuku zonke. Kwesinye isikhathi samasonto amane, babe namagremu angama-123 amaprotheni ukuze asebenzise amaprotheni okulinganisela. Emasontweni amane edlule, babe ne-protein ephakeme yokudla nama-246 amagremu amaprotheni nsuku zonke. Lokhu kudla kokugcina kufanelana nalokho izinhlelo eziningi eziphakanyisiwe zokudla kwamaprotheni ezincoma, ngamaphesenti angama-30 amakhalori avela amaprotheni.
Lezi zinhlawulo zihlukanisa ububanzi bezinto ezinconywayo. Ngesikhathi sokutadisha, i-USDA isinconywa isabelo samalanga onke amaprotheni yayingu-70 amagremu kumuntu onamaphilenti angu-150. Lokhu kufana nokudla okunamaprotheni okuphansi okunikezwe ngezihloko zokuhlolwa. Ukudla okunamaprotheni okulinganisela futhi okuphakeme kunikezwe kabili futhi kathathu i-RDA.
Amaprotheni Up, Hydration Down, Kodwa Cha No Thirtiertier
Izihloko zokutadisha zahlolelwa igazi labo urea nitrogen (BUN), ukuhlushwa komchamo kanye nezinye izindinganiso zamathuluzi njalo ngemva kwamasonto amabili ngesikhathi sesifundo. Isivivinyo se-BUN senziwa ngokujwayelekile njengesibonakaliso somsebenzi wezinso. Ilinganisa imikhiqizo ephazamisayo yamaphrotheni ehlanjululwa izinso. Ngokumangalisayo, i-BUN yafinyelela ebangeni elingavamile lapho abadlali bezemidlalo bedla ukudla okuphezulu kwamaprotheni. Umchamo wabo wawugxile kakhulu, okuwuphawu lokuphelelwa amandla kwamanzi. Izindinganiso zabo zabuyela ezivamile lapho zibuyela ekudleni kwazo okuvamile. Abazange bazizwe besithathu lapho bedla amaprotheni aphakeme, ngakho-ke kungenzeka ukuthi babengaphuzanga amanzi okwanele ukuze bahlangabezane nezidingo zezinso zabo ukulahla imikhiqizo yokudoba yokugaya amaprotheni.
Phuza Amanzi Angaphezu KwamaProtheni Aphezulu
"Ngokusekelwe ekutholeni kwethu, sikholelwa ukuthi kubalulekile kubagijimi nabangewona amageyimu ngokufanayo ukwandisa ukungena kwamanzi uma kudla amaprotheni aphezulu, kungakhathaliseki ukuthi bomekile noma cha ngoba izifundo zethu zokufunda zithi azizwanga umehluko ekomeni ukudla okunye okulandelayo, "kusho uRudriguez.
Isikhundla se-American College of Sports Medicine sibheka ukudla okunomsoco kanye nokusebenza kwezemidlalo kuncoma ukuthi uhlale kahle kahle, ngaphambi nangemva kokuvivinya umzimba ukulinganisela ukulahlekelwa okuketshezi. Iziphuzo zezemidlalo nama-carbohydrate kanye ne-electrolytes zinganciphisa ingozi yokuphelelwa amanzi emzimbeni kanye ne- hyponatremia .
Ukunciphisa kancane kwamaphesenti amabili kuya kwangu-amathathu emanzini emzimbeni kuthinteka kakhulu ukusebenza nokusebenza komzimba. Kungakhathaliseki ukuthi uyazivocavoca noma cha, kubalulekile ukuqinisekisa ukuthi uphuza ngokwanele ukuvimbela ukuphelelwa amandla kwamanzi.
Imithombo:
Ukudla okuphezulu kwamaprotheni kungaholela ekudambiseni amanzi. Ngo-Apr. 22, 2002, i-University of Connecticut.
Ukudla okuphezulu kwamaprotheni kubangela ukungcola, ngisho nabadlali abaqeqeshiwe. 22 Apreli 2002. I-Federation of American Societies for Biological Experimental Biology. Umhlangano, Biology yokuhlola 2002.
I-American Dietetic Association; Izidakamizwa zaseCanada; I-American College of Sports Medicine, uRodriguez NR, uDi Marco NM, uLangley S. "Isikhundla sokuma esikhundleni seMelika College of Sports. Ukudla okunomsoco nokusebenza kwezemidlalo." I-Med Sci Sports Exerc. 2009 Mar; 41 (3): 709-31. i-doi: 10.1249 / MSS.0b013e31890eb86.