Amaprotheni Akuyona nje Ukudla Kwemidlo
Ucwaningo lwamuva lubonisa ukudla amaprotheni okwekusasa futhi lonke usuku luvuselela ukulahlekelwa kwamafutha nokukhula komzimba . Sonke sizwile isisho esidala esithi "isidlo sasekuseni yisidlo esibaluleke kakhulu sosuku" futhi ubufakazi obengeziwe busekela lesi sisho.
Isidlo sasekuseni ngeshwa "ngokuvamile i-carbohydrate ecebile futhi iphansi emaprotheni." Abacwaningi bachitha isikhathi esiningi babheka imiphumela yokudla kwamaprotheni ngaphezu kwesikhathi samahora angu-24 ku-skeletal muscle protein synthesis (MPS). I- Journal ye-American Dietetic Association ibike ukuthi "ukungenisa kwamaprotheni okwanele okuyisisekelo kuyimfuneko eyisisekelo yokwenza imisipha yamaprotheni kanye nokugcinwa kwemisipha nokusebenza."
Ucwaningo lwakamuva olwenziwa yi- International Journal of Obesity lubonise ubufakazi obubalulekile bokuthi ukudla amaprotheni ngesikhathi sasekuseni kunciphise ngempumelelo amafutha kanye nesisindo somzimba. Amaprotheni akuyona nje isidlo sakusihlwa futhi ngokusho kweDairy Council of America "uma singatholi amaprotheni ananele usuku lonke, ukugcinwa kwemisipha akuzona ezingeni eliphezulu."
Yidla amaprotheni ukuze uthole isidlo sasekuseni ukushisa amafutha
Ucwaningo lwama-pilot luka-2015 olwenziwe yi- International Journal of Obesity luhlolisise imiphumela yezinhlabelo eziphansi eziphansi zokupheka kwamaprotheni ezinganeni ezisuke zisa ukudla futhi zithinta ukulahleka kwesisindo . Kwakukhona abathintekayo abangu-28 abaneminyaka engama-13 kuya kwengu-20 ubudala futhi benempilo enhle kepha ngubani oweqa ukudla kwasekuseni njalo ngesonto. Abahlanganyeli babehlukaniswe ngamaqembu amabili futhi isikhathi esingaphezu kwamasonto angu-12 sidla iphrotheni evamile (NP) noma i-protein ephephile (HP) ngesikhathi sibhekwa ngokucophelela. Isidlo sasekuseni se-NP sihlanganisa ama-khalori angu- 350 namaprotheni ayi-13g okwenza u-15% wesidlo. Ukudla kwasekuseni kwe-HP kwakungama-khalori angu-350 kepha nge-35g weprotheni okwenza u-40% wesidlo. Ucwaningo lubonise "ukulawulwa kwe-glycemic ne-breakfasts ye-HP" okuhlobene ngqo nokuzwa okunelisekile, ukunciphisa ukudla okudliwayo, nokwanda kwesisindo nokulahlekelwa kwamafutha. Ukususwa kwalolu cwaningo olukhulu akusiyo ukweqa ukudla kwasekuseni futhi kufaka amaprotheni we- fat burning burning .
Yidla amaprotheni for Muscle
Ucwaningo oluqhutshwa yi- Journal of the American Dietetic Association lwaluthi ngqo ukuthi ukudla amaprotheni okusemgangathweni kubaluleke kangakanani ekukhuleni kwamasipha ebusheni nasebekhulile. Bakwazi ukusungula ngokucwaninga kwangaphambilini ukudlala amaprotheni okulinganiselwe (113g wezinyosi eziphilile) okwandisa kakhulu imisipha yamaprotheni synthesis (MPS) kokubili amaqembu eminyaka. Kodwa-ke kwakungekho ukungafani ne-amino acid ukuqhathanisa ukuphuza ukuphuza amaprotheni powder ngokusheshayo nokudla isidlo esilula kancane njengenkabi ku-MPS. Namanje impendulo enkulu njengoba bobabili bavuselela imisipha , kodwa babefuna izimpendulo ezicacile. Ucwaningo lwakamuva lwaluhlelwe ukufakazela ukuthi ngabe i-protein yamaphente exagger (ingama-340g yezinyosi ephilile) inomunye umhlomulo ku-MPS (ukukhula kwemisipha). Ngaphandle kokungena embukisweni we-mumbo jumbo wesayensi, imiphumela yocwaningo ibonisa ukuthi ukudla okungenani ama-113g noma okwedlulele ama-340g wezinkomo eziphilile kunomphumela ofanayo kuma-MPS. Futhi baphetha futhi ukuthatha ukudla ama-protein amaningana okulinganiselwe weprotein yamakhwalithi nsuku zonke njengendlela ephumelelayo yokwandisa "amandla okukhula kwe- muscle ngenkathi evumela ukulawulwa okukhulu ngaphezu kwamandla onke nokudla okunomsoco."
I-Bonus Takeaway!
Amaphrotheni yi-macronutrient ebalulekile ebalulekile kumaprotheni synthesis (MPS), ukukhula kwemisipha kanye nomsebenzi. Ukuthola amanani okwanele amaprotheni usuku lonke kuyothuthukisa ukulahlekelwa kwamafutha futhi kwandiswe ukuqina okunamandla. Ukuqala usuku ngaphandle kwesilinganiso samaprotheni okwanele kuzoqinisekisa ukuthi izondlo zondliwa emisipha yakho usuku lonke. Labo abaphikisana nomzimba wabo ngokuqeqeshwa ukuphikiswa kungadinga amaprotheni amaningi.
> Imithombo:
> Bauer LB et al. I-International Journal of Obesity , Isifundo sokushayela ucwaningo ngokuhlola imiphumela yokudla i-high-protein ngokujwayelekile-amaprotheni kwasekuseni ekulawuleni okukhululekile kokuphila kweglycemic ekukhuleni kwentwasahlobo yokuphuza ngokweqile / okukhulu kakhulu. 7/7/15
> Madonna M. Mamerow et al. I-American Society Yokudla. Ukusabalalisa Amaprotheni Wezondlo Izithonya Ezinhle 24-h Ama-Protein We-Muscle Ama-synthesis e-Healthy Adult. 6/14
> I-Symons TB et al. I-Journal ye-American Dietetic Association. Ukusebenza ngokulinganayo kwamaprotheni okuphakeme kakhulu kuvuselela amaprotheni we-squelettic muscle in izifundo ezincane nezindala. 9/09
> I-St John C MPH, i-RDN Dairy Council yaseCalifornia, izizathu ezinhlanu zokudla isidlo sasekuseni esinamaprotheni.