Uhlobo Oluhle Kakhulu lweProtheyini ekwakheni imisipha
Ingabe udidekile ngokuthi ungakanani amaprotheni owudinga? Abagijimi abaningi nabazivocavoca bacabanga ukuthi kufanele bakhulise ukudla kwabo kwamaprotheni ukuwasiza ukuba balahlekelwe isisindo noma bakhe imisipha eminingi. Njengoba imisipha yenziwe ngamaprotheni, kuyaqondakala ukuthi ukudla amaprotheni amaningi kungakusiza ukwakha imisipha eminingi. Kodwa-ke, iziphathimandla zezempilo nezempilo zithi akuzona njalo.
Funda ukuthi amaprotheni amaningi udinga ngempela usuku ngalunye.
Ukuthola uhlobo olufanele lweprotheyini
Ama-protein ayisisekelo esakhiweni somzimba womuntu. Zakhiwa amino acid futhi zidinga ukwakha imisipha, igazi, isikhumba, izinwele, izipikili, nezitho zangaphakathi. Eceleni kwamanzi, amaprotheni yiyona into eningi kunawo wonke emzimbeni , futhi iningi lawo empeleni lisemisipha yamathambo.
Ukudla okuqukethe zonke amino acid ezibalulekile kubizwa ngokuthi amaprotheni aphelele. Lokhu kudla kuhlanganisa inyama yenkomo, inkukhu, inhlanzi, amaqanda, ubisi, kanye nanoma yini enye evela emithonjeni yezilwane.
Amaphrotheni angaphelele ayinayo yonke amino acid ebalulekile futhi ngokuvamile afaka imifino, izithelo, okusanhlamvu, imbewu, namantongomane. Uma ungumvuno , lokhu akusho ukuthi awukwazi ukuthola amaprotheni aphelele. Ngezansi ishadi libala amanye amaprotheni angaphelele. Ukuze uthole wonke ama-amino acid abalulekile, mane ukhethe ukudla okuvela kumakholomu amabili noma ngaphezulu.
| Izinhlamvu | Imifino | Imbewu namaNuts | Imifino |
| Ibhali | Ubhontshisi | Imbewu yeSesame | Imifino enhle |
| Ukudla Kwesikhamo | Amalenti | Imbewu ye-sunflower | I-broccoli |
| Oats | I-Peas | Ama-Walnuts | |
| Ilayisi | Amantongomane | Amasheya | |
| I-Pasta | Imikhiqizo ye-Soy (tofu) | Amanye amantongomane | |
| Zonke izinkwa zokusanhlamvu |
Ochwepheshe abaningi bakholelwa ukuthi iningi labantu lithola amaprotheni angaphezu kwansuku zonke. Eqinisweni, abanye bakholelwa ukuthi i-sedentary yaseMelika idla cishe ngamaphesenti angu-50 ngaphezu kwenani eliphakanyisiwe nsuku zonke, eliphakathi kwama-40 kuya kwangu-70 amagremu ngosuku ngalunye ngobulili, ubudala, nesimo sempilo.
Uma u-exerciser, noma kunjalo, amaprotheni akho adinga ukwanda kusukela ukuqeqeshwa kokumelana nokusebenza ngokukhuthazela kungaphula ngokushesha amaprotheni. Imikhombandlela evamile yokukhuthazela nokuqina kwamandla avela ku-American Dietetic Association kanye ne-American College of Sports Medicine iphakamisa ukudla phakathi kwama-1.2 no-1.7 amagremu amaprotheni ngesisindo somzimba womzimba ukuze kube nokusebenza kahle nempilo.
Uma uzama ukwakha imisipha eningi, ungase ucabange ukuthi udinga amaprotheni amaningi, kodwa lokhu akunjalo. Kunobufakazi bokuthi izici zomzimba, kufana nokuzivocavoca noma abagijimi, zidinga amaprotheni amaningi kodwa ukuthi ngaphezu kokuphindwe kabili isabelo samanje nsuku zonke ngeke sikusize ukwakha imisipha eminingi .
Empeleni, uma usebenzise okuningi, izidingo zakho zamaphrotheni ezinkulu zizoba ngaphezulu. Kodwa-ke, ukuthatha kude kakhulu, isibonelo, ngaphezu kokuphindaphindiwe kokudla kwakho kwamaphrotheni, ngeke kukusize ukwakha imisipha eminingi.
Indlela Yokubala Izidingo Zakho Zamaphrotheni
Sebenzisa lezi zinyathelo ukuze uthole amaprotheni akho adinga amagremu (g)
- Isisindo ngamakhilogremu ahlukaniswe yi-2.2 = isisindo kilogram (kg)
- Isisindo ngo kg x 0.8 = amaprotheni amagremu ngosuku lomkhawulo ophansi
- Isisindo ngo kg x 1.7 = amaprotheni amagremu ngosuku umkhawulo ongaphezulu
Sebenzisa inombolo yomkhawulo ophansi uma usenempilo futhi uhlala phansi (ie, 0.8).
Sebenzisa inombolo ephakeme (ephakathi kuka-1.2 no-1.7) uma ucindezelekile, ukhulelwe, ululame kusukela ekuguleni, noma uma uhileleka ekuqeqesheni okunamandla noma okunamandla noma okukhuthazelayo.
Isibonelo:
I-154-pounds (lb) yindoda ejwayelekile yokuzivocavoca kanye nezisindo zokuphakamisa
- 154 lb / 2.2 = 70 kg
- 70 kg x 1.5 = 105 amagremu amaprotheni ngosuku
Ukubala amaprotheni njengephesenti ye-Total Calories
Enye indlela yokubala ukuthi kunamaprotheni amangakanani okudingayo ngokusebenzisa ikhalori yansuku zonke kanye nephesenti lamakholori azovela amaprotheni. Ukuze wenze lokhu, kuzodingeka wazi ukuthi zingaki ama-khalori umzimba wakho udinga usuku ngalunye. Okokuqala, thola ukuthi isilinganiso sakho se-base basal (BMR) sisebenzisa i-BMR wokubala.
Okulandelayo, thola ukuthi mangaki amakholori owashisa ngomsebenzi wansuku zonke bese ungeze leyo nombolo ku-BMR yakho. Lokhu kukunika isilinganiso sokuthi zingaki ama-khalori owudinga ukugcina isisindo sakho samanje.
Ngemuva kokuba usuqalile ukondla kwakho ama-khalori, uzothola ukuthi yimaphi amaphesenti okudla kwakho azovela kumaprotheni. Iphesenti oyikhethayo izosekelwe ezinjongweni zakho, izinga lokufaneleka, ubudala, uhlobo lomzimba, kanye nesilinganiso semethamo.
Ochwepheshe abaningi batusa ukuthi ukudla kwakho kwamaprotheni kube khona phakathi kwamaphesenti angu-15 no-30. Uma usuqedile amaphesenti wakho oyifunayo wephrotheni, phinda lelo phesenti ngenani lamakholori ngosuku.
Isibonelo:
Ukuze uthole i-female-140-pound female, i-calorie i-1800 kilojoule, amaprotheni angu-20:
- 1800 x 0.20 = ama-khalori angu-360 kusuka kumaprotheni
- Kusukela ku-1 gram weprotheni = ama-kilojoule angu-4, uhlukanise amaprotheni ama-calories ngo-4
- 360/4 = 90 amagremu amaprotheni ngosuku
Izwi elivela
Kungakhathaliseki ukuthi izibalo zakho ziyiziphi, khumbula ukuthi ayikho ukudla okwemilingo noma izithako ezingasetshenziswa esikhundleni sokuqeqeshwa okufanele nokudla okulungile . Isisekelo senoma yiluphi uhlelo, kungakhathaliseki ukuthi umgomo wakho ukulahlekelwa isisindo noma ukuzuza imisipha , kuhlanganisa ukuqeqeshwa kwamandla , ukuzivocavoca kwe-cardio, kanye nokudla okunempilo okufaka i-carbs, ngokulinganisela kwamaprotheni namafutha.
> Imithombo:
> 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.
> Amaphrotheni Nenhliziyo Yempilo. I-American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Protein-and-Heart-Health#.V84M4pgrLIU.
> Rodriguez NR, DiMarco NM, Langley S. Isikhundla seMelika Dietetic Association, Izidakamizwa zaseCanada, ne-American College of Sports Medicine: Ukudla okunomsoco kanye nokusebenza kwezemidlalo. J Am Diet Assoc. 2009 Mar; 109 (3): 509-27.