Uzwa okuningi mayelana nabagijimi namaphrotheni. Futhi kuyilapho kuyiqiniso ukuthi abanye abagijimi abathintekayo ekuzivocavoca okunamandla bangase babe nesidingo esincane sokuthola amaprotheni enempilo ekudleni kwabo, kungase kungabi nakakhulu njengoba ucabanga. Wonke amandla esiwadingayo ukuze silondoloze umzimba wethu nengqondo, kanye nophethiloli ozosisiza ekuvivinya umzimba kuvela ekudleni esikudlayo kanye namanzi okuphuza esiwaphuzayo.
Ukuze unqume inani elifanele lama-kilojoule, futhi izakhi zokudla, kuyasiza ukucabangela ukuthi sisebenzisa kanjani izitolo zethu zamandla nsuku zonke futhi sithathe amandla ngokufanele. Kubuye kusize ukuqonda ukuqoqa okuyinhloko kwezakhi ezitholakala ekudleni okujwayelekile. I-macronutrients imizimba yethu idinga kakhulu kunazo zonke ihluke zibe izigaba ezintathu eziyinhloko:
- Amaphrotheni
- Ama-carbohydrate
- Amafutha
Isigaba ngasinye sokudla kubalulekile empilweni futhi wonke umuntu kudingeka adle ukudla kusuka eqenjini ngalinye lokudla. Ama-ratios okudingeka sidle ngayo lokhu, noma kunjalo, kuvame ukuba isihloko sempikiswano, ikakhulu uma kuziwa kubadlali.
Amaphrotheni
Amaphrotheni ngokuvamile abizwa ngokuthi izakhi zomzimba. Amaphrotheni aqukethe izinhlanganisela zezakhiwo ezibizwa ngama-amino acids ezihlanganisa ngezindlela ezehlukene zokwenza imisipha, amathambo, ama-tendon, isikhumba, izinwele nezinye izicubu. Zikhonza ezinye imisebenzi kanye nokufaka izakhi zomzimba kanye nokukhiqizwa kwe-enzyme.
Eqinisweni, amaprotheni angaphezu kuka-10 000 asemzimbeni.
Ngokufanelekile, amaprotheni avame ukudla abagijimi nabangewona amageyimu abalulekile ngoba ayilondolozwa kalula ngumzimba. Ukudla okuhlukahlukene kuhlinzeka ngamaprotheni ngokulingana okunamaprotheni aphelele (lawo aqukethe ama-amino acid ayisishiyagalombili) avela ikakhulukazi emikhiqizweni yezilwane ezinjengenyama, inhlanzi, namaqanda kanye namaprotheni angaphelele (engenayo i-amino acid eyodwa noma ebalulekile) evela emithonjeni efana nemifino, izithelo, kanye namantongomane.
Abagijimi bezitshalo bangase babe nenkinga yokuthola amaprotheni ananele uma bengakwazi ukuthi bangahlangana kanjani nokudla.
Izidingo Zamaphrotheni Kwabalandeli
Abagijimi bawela esigabeni esahluke kakhulu kune-non-exerciser esivamile. Umdlali osebenzisa amaprotheni ngokuyinhloko ukulungisa nokuvuselela imisipha ephukile ngesikhathi sokuvivinya umzimba nokusiza ukwandisa isitoreji se-carbohydrate ngendlela ye-glycogen. Amaphrotheni akuwona umthombo omuhle wokuphefumula kodwa ungasetshenziswa lapho ukudla kungenalo i-carbohydrate eyanele. Kodwa lokhu kuyingozi ngoba uma isetshenziselwa uphethiloli, akwanele okwanele ukulungisa nokuvuselela izicubu zomzimba, kufaka phakathi imisipha.
Ukuthengwa Kwansuku zonke Kunconyiwe
- Umphakathi omdala udinga i-0.8 amagremu kilogram ngayinye (2.2lbs) yesisindo somzimba ngosuku.
- Abagijimi bokuqeqeshwa kwamandla badinga cishe ama-1.4 kuya ku-1.8 amagremu kilogram (2.2lbs) yesisindo somzimba ngosuku
- Abadlali be-Endurance badinga cishe u-1.2 kuya ku-1.4 amagremu kilogram (2.2lbs) yesisindo somzimba ngosuku
Ukubaluleka kwama-carbohydrates kwabadlali
Abagijimi bamandla bakholelwa ukuthi amaprotheni amaningi kubalulekile ukwakha imisipha. Kuvela ukuthi abagijimi bamandla empeleni badinga ukudla okungcono kakhulu kwe-carbohydrate ukwakha izitolo ezanele ze-glycogen ukuze zithuthukise ukusebenza kwazo. Kuyindlela yokuqeqesha amandla okuholela ekukhuleni kwamasipha kanye namandla.
Lokhu kungenxa yokuthi konke ukuphakama okukhulu, izinsipho ezinamandla zomzimba (njenge-weightlifting) zitholakala nge-carbohydrate. Amafutha noma amaprotheni akwazi ukuxoshwa ngokushesha ngokwanele ukuhlangabezana nezidingo zokuzivocavoca kakhulu. I-carbohydrate edlayo efanele kufanele isetshenziswe nsuku zonke ukubuyisela amazinga e-glycogen .
Amaprotheni Okuphakanyisiwe Okuphakanyisiwe
Inhlanzi, u-3 oz, ama-gramu angu-21
Inkukhu, 3 oz, 21 amagremu
Turkey, 3 oz, 21 amagremu
Inkomo, 3 oz, 21 amagremu
Ubisi, u-8 oz, ama-8 amagremu
Tofu, 3 oz, 15 amagremu
I-yogurt, 8 oz, 8 amagremu
Ushizi, 3 oz, 21 amagremu
Ibhotela le-peanut, 2 tbsp, ama-8 amagremu
Amaqanda, 2 amakhulu, 13 amagremu
Umthombo:
Isitatimende Esikhundleni Esivela Kwabalimi BaseCanada, i-American Dietetic Association, ne-American College of Sports Medicine, i-Canada Journal of Dietetic Practice and Research ku Winter of 2000, 61 (4): 176-192.