Thuthukisa i-Muscle Protein Synthesis ngenkathi ulala
Amaprotheni agubha isisodwa sezinto ezithandwa kakhulu ezempilo phakathi kwabantu abadala abakhuthele, abagijimi nabazimele. Abaningi baseMelika bakholelwa ukuthi bangasiza ngokulahlekelwa isisindo, ukwakha imisipha, nokuthuthukisa impilo. Ziye zaba isiphuzo sasekuseni esilula futhi ngokuvamile sidliwa ngemuva kokusebenza kanzima ukukhanda imisipha.
Ukudla kwaseMelika kungahlangabezana kalula nezidingo zamaprotheni ngaphandle kokuthi kufaka phakathi amaprotheni, kodwa siphila emphakathini okholelwa ukuthi kungcono.
Izimo ezithile zezokwelapha zingadinga amaprotheni ukwengezwa kodwa lokhu kusho kuphela amaphesenti amancane. Ukubala izidingo zamaprotheni ngabanye kunconywa ukuba kube nempilo enhle nokuqina.
Uma uzokuphuza amaprotheni agubha, kunengqondo ukuwadla uma enganikeza izinzuzo ezinkulu kakhulu. I-Postoutout protein supplementation iqhutshwa njengokubhekwa njengendlela ejwayelekile kakhulu futhi engcono kakhulu yokuvuselela nokwandisa ukukhula kwemisipha. Kodwa-ke, ucwaningi lwamanje lubonisa ukuthi uphuze amaprotheni ngaphambi kokuba umbhede unganikeza izinzuzo zezempilo ezengeziwe.
Imiphumela ye-Weight Loss
Ukuba namaprotheni ukuzamazama ngaphambi kokuba umbhede ungakhuthaza ukulahleka kwesisindo, kepha ukudla okuphelele kwe-caloric kufanele kucatshangelwe. Umzimba wakho ubona ukudla njengama-khalori futhi udla ngaphezu kwemali oyidingayo nsuku zonke kungaholela ekuzuzeni isisindo. Lokhu kusho ukuthi usondeza kanjani amaprotheni ukuthuthumela kubalulekile.
Ukulungiswa kokudla kwakho kwe-caloric yansuku zonke kungadingeka ngoba amaprotheni azama ukufaka amakholori kwisamba sakho esivamile nsuku zonke.
Lokhu kuzokusiza ukuba ufake iphrotheni yokugcwalisa ngenhloso yokulahlekelwa isisindo .
Uma usendleleni ngokudla kwakho kwe-caloric kubandakanya ukunyakaza kwamaprotheni, ukuphuza ebusuku kungaba nezinzuzo. Amaprotheni aboniswa ukukhulisa umzimba wakho futhi akhuthaze ukukhula kwemisipha. Ukwandisa imetabolism yakho ijubane ngesilinganiso ushisa amakholori futhi uboniswa ukusiza ngokulahlekelwa isisindo.
Kubonakala sengathi inani lamaprotheni asetshenziswe ebusuku lingenza umehluko. Ucwaningo lwamuva lubonisa ukudla ama-gramu angu-40 amaprotheni ngaphambi kokuba umbhede uphakanyiswe ukuthi kukhuthaze kakhulu ukugqugquzela ama-muscle amaprotheni amazinga (ukukhula) amazinga ngesikhathi sokulala. Lezi ziningi zamaprotheni kanye nama-calories angenezela.
Ukuphuza ama-40 amagremu amaprotheni ebusuku kulingana nama-kilojoule angama-160 (ama-kilojoule angu-4 ngegramu ngayinye yeprotheni) uma exutshwe ngamanzi. Amaprotheni agubha izithelo, ubhotela we-nut, nobisi kungalingana kalula namakholori angu-300 noma ngaphezulu.
Uma uqeda amakholori angu-1800 nsuku zonke, isibonelo, ukususa amakhilomitha angama-160 kuya kwangu-300 kusuka kuleso sigqila kungadingeka uma uhlela ukuphuza amaprotheni ukugubha ngaphambi kokulala. Lokhu kuzokusiza ukuba uhlale endleleni bese udla ukudla kwe-caloric nsuku zonke ngenkathi ukhuthaza ukulahlekelwa kwesisindo nokukhula komzimba.
Ngokusho kukaMelissa Majumdar, i-MS, i-RD, i-CSOWM, i-LDN, i-CPT, i-Academy of Nutrition kanye ne-Dietetics National Media Spokesperson, okudla amaprotheni ukuzamazama ebusuku kungase kube nenzuzo enhle kubagijimi esekelwe isifundo esincane esashicilelwe eBritish Journal of Nutrition .
Ngeshwa, lesi sifundo sincane kakhulu nabathintekayo abangu-11 nemiphumela ayikwazi ukuqhathaniswa nomphakathi jikelele. Intsha, amadoda enempilo anesidingo esiphezulu kakhulu kunabantu abaningi futhi enezela amaprotheni angu-140-150 agxilise ngaphezu kokudla komuntu ovamile angabangela ukutholakala kwesisindo kusho uMajumdar.
Amaprotheni agubhazelayo abonakala ezuzisa abantu abazama ukunciphisa isisindo uma besetshenziselwa ukushintshwa kokudla, kodwa hhayi ebusuku. Basiza ukulawula ingxenye yesidlo futhi kulula futhi bangasiza abantu ngabanye ukuvimbela ukudla.
I-Majumdar itusa umuntu ukuthi aphuze amaprotheni agubha ngaphambi kokulala lapho engenawo isidlo sakusihlwa noma athole ukuthi alambe ngemva kokudla. Ukusebenzisa ukuxubha esikhundleni senye uhlobo lokudla noma ukudla okulula kuleso simo kungasiza ekuvimbeleni ukudla noma ukudla ngokweqile ngaphambi kokulala.
Nakuba amaprotheni ayengazakala angasiza ekunciphiseni isisindo , okubalulekile ukubuka ukudla kwakho kwe-caloric uma uhlela ukuwadla ngaphambi kokulala.
Imiphumela kwi-Growth Growth
Ukudla kwamaprotheni kubalulekile ekugqugquzeleni imisipha yamaprotheni synthesis (MPS) nokukhula . Ukwenza umsebenzi onzima kungadinga amaprotheni amaningi ekudleni kwakho. Ukuphuza amaprotheni okushayisanayo kuyindlela evamile kubantu abadala abakhuthele nabagijimi ukuze bathole amaprotheni abo kanye nemisipha ye-refuel emva kokuzivocavoca.
Ukusebenzisa amaprotheni kusiza ukugcina umzimba wakho ku-protein ye-muscle balance. Amaphrotheni aqukethe ama-amino acid abalulekile abalulekile kule nqubo. Uma umzimba wakho ulahlekelwa ama-amino acids ngezikhathi zokungadli noma ukucindezeleka okubangelwa yizivocavoca, kubangela ukushintsha okungalungile. Ukuphuza amaprotheni ukuzamazama kungasiza ukubuyisela umzimba wakho emkhatsini wokulinganisela okudingekayo ukuze ukhule kahle.
Umzimba usemjikelezweni oqhubekayo we-amino acid ekunciphiseni nasekudleni futhi kuxhomeke ekutholakaleni komsoco ukuze uhlale ubhalansi. Lokhu kusho ukuthi kungcono kuwe ukuba udle isilinganiso esifanele samaprotheni ukuze ugcine indawo elinganiselayo yokwakha imisipha.
Isazi sokudla okunomsoco uMelissa Majumdar sibonisa ukuthi ukuthatha izithako zamaphrotheni kungenye indlela abantu abakhuthele abangakwazi ukuhlangabezana nezidingo zamandla namaprotheni. Uma umgijimi engadli amandla okwanele usuku, ukukhula kwemisipha futhi ukulungiswa ngeke kwenzeke futhi umzimba uzoqeda izicubu zomzimba njengamafutha. Ukusebenzisa amanye amagremu angu-30 amaprotheni noma i-carbohydrate kuboniswa ukuthi kuyasiza ukugwema leso simo sombuso.
Ukuthunyelwa kokuthutha kokuthuthumela kuyindawo evamile ukuze kugcinwe ukulinganisa kwamaprotheni okusanhlamvu futhi kuboniswe ukuthi kuyasiza. I-Majumdar iphakamisa imithombo yamaprotheni nayo ingavela ekudleni esikhundleni sokuxhaswa. Isibonelo, amagremu angu-30 amaprotheni angabuye abe yinxenye yezinkukhu noma izinhlanzi ezine-ounce, 1.5 izinkomishi ze-cottage shizi, noma i-ounce eyi-10 ekhonza i-yogurt yesiGreki.
Ukubunjwa okuphakanyisiwe
Ngokusho kukaMajumdar, abagijimi abakuthola kunzima ukudla ukudla okuqinile ngemuva kokuzivocavoca bangase bazuze ekuxhaseni kwamanzi, ikakhulukazi uma lokho kuwela ebusuku. Uma ukuqeqeshwa okude noma okunzima kushintsha isifiso somdlali, ukuphuza uketshezi olunamanzi kungasiza ekuzileni, ikakhulukazi uma kuqhathaniswa nokungadli.
I-Majumdar itusa ukulinganisa okulinganiselayo ku-4: 1 isilinganiso se-carbs namaprotheni. Amaprotheni akhanyela ahluke kakhulu ekubunjweni kwe-macronutrient futhi kufanele akhethwe ngokusekelwe ezidingo zomuntu. Umuntu ozama ukuthola isisindo uzofuna ikhalori ephakeme kakhulu, umgijimi angase afune ukusakazwa okungenani phakathi kwekhalori kanye nokulinganisela kwama-carbohydrate namaprotheni, kanti umuntu ozama ukunciphisa isisindo angafuna ikhalori ephansi, iphrotheni ephansi yeshukela.
Kuvame ukuzuzisa abagijimi ukuba basebenzise inhlanganisela yamaprotheni nama-carbohydrate ukuze kutholakale, ukuguqulwa kwe-glycogen, nokulungisa. Iprotheyini isetshenziselwa ukulungisa imisipha futhi i -carbohydrate isetshenziselwa ukubuyisela i-glycogen , ngakho isebenza ndawonye. Le nhlanganisela yamacronutrients ivame ukwaneliseka nakakhulu.
I-Majumdar ibonisa ukuthi ukudla okuqinile kungase kube nokugcwala okungaphezulu kunokwesekwa oketshezi ngoba bayagaya kancane. Futhi, ukwengeza imithombo ye-fiber eyengeziwe njengezithelo, imifino, kanye / noma ubhontshisi kungagculisa futhi kuphuze ukugaya kakhulu nakakhulu.
Ucwaningo ngemiphumela emihle
Ucwaningo oluthile lubonisa inzuzo enhle ekudleni amaprotheni okudliwayo ngaphambi kokulala, ikakhulukazi ukwandisa amaprotheni synthesis. Abanye abagijimi baye bathatha isu lokudla okunomsoco wokudla amaprotheni agubha ngaphambi kokulala ukuze basize ekuvimbeleni ukuwohloka kwemisipha.
Ucwaningo olulodwa luhlolisise ukuthi amaprotheni aqotshwa ngaphambi kokulala angcono kangakanani kumadoda amadala asebenzisa ebusuku. Abahlanganyeli babebandakanya amadoda angama-23 asebekhulile, amadoda aphilile abasebenzisa ebusuku futhi kamuva adla amagremu angu-40 amaprotheni ngaphambi kokulala. Isisindo samaprotheni (ukukhula) sanda futhi kwanyuka amino acids amaningi ekudleni. Kwaphakanyiswa amaprotheni okudla okudliwayo ngaphambi kokuba ubuthongo bungasetshenziswa njengendlela yokudla okunomsoco wokukhokhela ukuphikiswa kwama-anabolic.
Olunye ucwaningo luhlola ukuthi amaprotheni angangenisa kanjani ngaphambi kokulala angakhuphula ukukhula kwamascle kumadoda amadala aphilile. Ukulahlekelwa kwesisipha somzimba we-muscle ngokuguga kuye kwavela ekuphenduleni kwe-anabolic okungafani kahle nokudla kwamaprotheni. Abahlanganyeli be-Study bahlanganisa nama-48 enempilo, amadala adla ama-gramu angu-40 amaprotheni, ama-gram angu-20 amaprotheni, noma i-placebo ngaphambi kokulala. Lawo madoda athatha amagremu angu-40 amaprotheni akhombisa imiphumela emihle yokukhula kwamaprotheni ama-protein amino acids. Lezi zitholakele zinikeza isisekelo sesayensi senqubo yokudla okunomsoco ukuxhasa ukugcinwa kwemisipha ekugugeni nasezifo.
Olunye ucwaningo luhlola indlela amaprotheni angangenisa ngayo ngaphambi kokulala ngcono ukuvuselelwa kokuzivocavoca ebusuku. Abahlanganyeli babenezinsizwa ezingama-16 ezinempilo ezenza umsebenzi owodwa wokuzivikela kusihlwa. Amadoda adle amaprotheni ama-40g noma i-placebo ngaphambi kokulala. Iprotheyini yaboniswa ukuthi igaye kahle, ixhunyiwe, futhi yanda amaprotheni ama-synthesis rates uma kuqhathaniswa ne-placebo. Imiphumela futhi ibonise ukulinganisa kwamaprotheni okubalulekile ekukhuleni kwemisipha.
Ucwaningo olwanyatheliswa kuyi- Journal of Nutrition luhlolisise umthelela we-protein supplementation yokudla ngaphambi kokulala emasimini nokuqina kwamandla ngesikhathi sokuqeqesha umzimba. Abahlanganyeli babenezinsizwa ezingama-44 ezincane, ezinempilo ezenza ukuqeqeshwa kokuphikiswa kathathu ngeviki ngesonto eli-12. Amavolontiya adla isiphuzo sokuphuza esinezigungu ezingama-27,5 amaprotheni kanye nama-gramu angu-15 we-carbohydrate noma i-placebo ngaphambi kokulala. Iqembu lamaphrotheni libonise ukwesekwa ngaphambi kokulala ngempumelelo okwenyukayo ekuzileni komzimba kanye namandla kunabo abathwala indawo.
Olunye ucwaningo lwabonisa amaprotheni ukusetshenziswa ngaphambi kombhede ungathuthukisa imisipha yomzimba ngemuva kokuzivocavoca uhlobo. Ucwaningo luphakamisa okungenani amagremu angu-40 amaprotheni okudla kufanele adliwe ngaphambi kokulala ukuze enze ukuvuselela okunamandla kwamaprotheni amazinga ngamazinga ubusuku bonke. Ukutholakala kocwaningo kubonisa ukuthi isilwane esingekho ngaphambi kokulala njengeplanethi yokusebenza okunomsoco okuqhubekayo nokwandisa ukuzuza emasimini kanye namandla.
Imiphumela ekusebenzeni
Ukusebenzisa amaprotheni ukuzamazama ebusuku kungathuthukisa ukusebenza kwezemidlalo. Ucwaningo luthola izindlela zokulawula umfutho we-protein wamathambo ngesikhathi ubuthongo ngokudla amaprotheni ngaphambi kokulala. Ngokusho kocwaningo, amaprotheni supplementation ngaphambi kokulala kuthuthukisa ukukhula kwamasipha namandla. Imiphumela yabuye yabonisa impendulo ethuthukisiwe yemisipha ephendulayo yokuzivocavoca . Okutholwe okulandelayo kwemitholampilo kuye kwabikwa:
- Kunconywe ukuvuselelwa kwemisipha yobusuku obuningi
- Amandla athuthukisiwe ngesikhathi sokusebenza
- Ubuningi obunamafutha obukhulayo
- Amandla okusebenzisa isikhathi eside
- Ukuthuthukiswa kwe-muscle ukuthuthukisa ukuqeqeshwa
Imiphumela yokulala
Ukuphuza amaprotheni ukugubha ngaphambi kokuba umbhede uphazamise ubuthongo bakho kuye ngokuthi uhlobo lweprotheni. Into yokugcina oyidingayo ukuphakama kwamandla okusuka ku-ushukela omane afakwe ku-supplement ye-protein yamanzi. Ngaphandle kwalokho, lokhu kungaholela ekuzuzeni isisindo kanye nezitolo ezithe xaxa.
Iningi locwaningo olunemiphumela emihle yokudla amaprotheni ngaphambi kombhede isebenzisa amaprotheni amancane kancane. Ukusebenzisa umthombo weprotheyini ofanele ukuvuselela amaprotheni synthesis ngaphandle kokuphazamisa umjikelezo wokulala wabathintekayo ocwaningweni.
Izinhlobo Zokuphuza
Imithombo yamaprotheni ihluke endleleni ivuselela ngayo amaprotheni synthesis. Lokhu kusho ukuthi uhlobo lweprotheyini oludliwe ngaphambi kokulala lubalulekile emiphumeleni engcono kakhulu. Iningi locwaningo lusetshenzisile amaprotheni abahlanganyeli. I-Casein iwumthombo wamaphrotheni wokugaya kancane ovumela ukukhululwa kancane nokunyuka kwama-amino acids kulo lonke ubusuku.
Iprotheyini yamasondo iyiprotheni ekhishwe ngokushesha kodwa ibonise ukugqugquzela ama-protein protein synthesis rate kangcono kodwa isikhathi esifushane uma kuqhathaniswa ne-casein. Yingakho i- whey protein isetshenziselwa ukuvota ngokuphambene nendawo ngaphambi kokulala.
Ucwaningo lubonisa nezinhlobonhlobo zemithombo yamaprotheni asezingeni eliphakeme eliphezulu futhi lingaba nokwanda kwamazinga omzimba we-protein. Abanye abantu bakhetha ukudla amaprotheni abo futhi kuhle ukukhetha kokubili. Okulandelayo kubhekwa njengemithombo yamaprotheni ezilwane ezinempilo:
- Amaqanda okuphekwe
- Ubisi obuphansi kakhulu
- I-yogurt ephansi-fat
- Isifuba sezinkukhu
- I-steak epholile
Izwi elivela
Kunobufakazi obanele bokusekela ukubaluleka kwamaprotheni ekukhuleni kwemisipha. Ngokwethembeka, iningi lethu liyanelisa izidingo zethu zansuku zonke ngokudla. Ukuphuza ukwesekwa kwamaprotheni ebusuku kungasiza ekukhuthazeni ukulahlekelwa kwesisindo uma kuqhathaniswa amakholori ayizinkulungwane. Ukusebenzisa amaprotheni ukugwedla njengendlela yokudla okunomsoco ukwandisa ukukhula kwamasipha kanye namandla kungasiza ngenhlobo efanele yomthombo wamaprotheni. Kukhona futhi inketho yokudla amaprotheni akho ngaphambi kokulala nemithombo yamaprotheni asezingeni eliphezulu. Kungakhathaliseki ukuthi unquma yini mayelana namaprotheni okushayisanayo kuyisinqumo somuntu siqu kodwa kubalulekile ukufaka i-smart uma usebenzisa ngaphambi kokulala.
> Imithombo:
I-Holwerda AM et al., Umsebenzi Wokwenyama Owenziwe Ngobusuku Ukwandisa I-Overnight Muscle Protein Ukuphendula Okuhambisana NeProtein Protein Ukufaka Amadoda Asebekhulile, I-Journal of Nutrition , ngo-2016
> Kouw IW et al., Amaprotheni Ingestion ngaphambi kokulala ubuthongo obuningi obunzima be-muscle amaprotheni ama-synthhesis Amanani aseMpilo amadoda asebekhulile: Uhlolo Olulawulwe Ngokungahleliwe, I-Journal of Nutrition , 2017
> Res PT et al., Ukufaka amaprotheni ngaphambi kokulala kuthuthukisa ukuvivinya umzimba emva kokuphulukisa ebusuku, iMithi kanye neSayensi Yezemidlalo Nokuzivocavoca , 2012
> Ama-Snijders T, et al., Amaprotheni Ingestion ngaphambi kokuba ubuthongo lukhuphuke uMascle Mass and Strength Gains ngesikhathi sokuphikiswa okuqhubekayo-Uhlobo Lokuqeqeshwa Ukuzivocavoca Ezinsheni Ezisempilo, i-Journal of Nutrition , 2015
> Takudzwa A. Madzima et al., Ukusetshenziswa kwamaprotheni noma ama-carbohydrate ngesikhathi sokulala ebusuku kubangele ukusetshenziswa kwemali yokuphumula yamandla emisebenzini yamandla ekolishi esebenzayo, i- British Journal of Nutrition , ngo-2014
> Trommelen J, van Loon LJC, Amaprotheni Oku-Pre-Sleep Ukufakela Ukuthuthukiswa Kwama-Muscle Skeletal Response to Training Exercise, Nutrients , 2016