Buza ugqirha wezidlo: Ngaba ukutya iiprotheyini okuninzi yinkunkuma?

Umxholo

• Uphengululo lwe

Q: Ngaba yinyani ukuba umzimba wakho unokusebenza kuphela iiprotheyini ezininzi ngaxeshanye?

A: Hayi, asiyonyani. Ndihleli ndiyifumene ingcinga yokuba umzimba wakho "unokusebenzisa" isixa esithile seproteyini ehlekisayo, njengoko kwenzekayo xa usiya ngaphaya kwelo nani? Ngaba iyadlula kwisixokelelwano sakho singagaywanga?

Iiprotheyini kunye nokuba ufuna kangakanani sisihloko esingaqondwa kakuhle, ikakhulu ngenxa yokuba ngokwesiko siye sajonga ukuba zingakanani iiprotein esizifunayo kwizidlo zethu esekwe ukuthintela ukunqongophala kwaye hayi i eyona mali iphezulu. Ukuba ujonge ukuqinisekisa ukuba ufumana amanqanaba aneleyo ee-amino acids ezibalulekileyo, ngoko uya kufuna indawo ethile phakathi kwama-50 ukuya kuma-60 eegram zeprotheyini ngosuku ngalunye. Ndiyazi uninzi lweengcali zezondlo ezikholelwa ukuba ukuthatha ngaphezu koko yinkcitho.

Kodwa ndiza kubheja ukuba awufundi INDLELA yokukunceda ukunqanda ukusilela kwesondlo-uya kufuna ukunciphisa, uqeqeshe ngakumbi, wenze ngcono, okanye konke oku kungentla. Kule nto kufuneka sijonge ngaphaya kweziphene kwaye sijonge kwezona zilungileyo zokwakha kunye nokwakha izihlunu. Kwinqanaba lalo elisisiseko, ukuze oku kwenzeke kufuneka ubeneprotein synthesis kuba iiprotein zombini ziibhloko zokwakha izihlunu kunye negesi yokutshisa inkqubo.

Abaphandi abavela kwiDyunivesithi yaseTexas bafuna ukufumanisa ukuba ungayenza njani na loo nkqubo kwaye ukuba ixesha leprotein yakho libalulekile. Babeneqela elinye lamavolontiya atya ukutya okuneprotheyini ephezulu (90-gram) ekupheleni kosuku kunye nesinye isithuba sokuthatha iprotein yonke imini (30 grams ngesidlo ngasinye). Abo batya iprotein kwisidlo ngasinye bavelisa ukonyuka okukhulu kwenethiwekhi kwiprotein synthesis.

Ke i-30 grams ibonakala isisixa esifanelekileyo sokwandisa iprotein synthesis, okuthetha ukuba ukuba ubune-40 grams yeprotheyini kwindawo enye (njengoko kufunyenwe kwiipakethi ezininzi zokutshintsha ukutya), awusayi kubona enye iprotein synthesis. Kodwa ngaba oko kuthetha ukuba iigrama ezili-10 ezongezelelweyo zeprotheyini ziyonakala?

Hayi, ithetha nje ukuba ayizukusetyenziswa ukunyusa ngakumbi iprotein synthesis. Kodwa iprotheni ayisiyonto inye kwi-macronutrient- inokusetyenziselwa ezinye izinto. Ukuba utya iprotein ngaphezulu kweemfuno zakho zokwakha izihlunu, umzimba wakho uya kuyaphula iiprotein kunye nezinto zayo kwaye uyisebenzisele amandla. Kukho iingenelo ezimbini zokutya iiprotheyini ezininzi kangangokuba ezinye zingasetyenziswa ngolu hlobo.

Eyokuqala yimpembelelo ye-thermic yokutya. Iiproteni zezona micronutrient zifuna kakhulu umzimba-ezinye iingqikelelo zibonisa ukuba kuthatha umzimba wakho phantse kabini iikhalori ukwaphula kwaye usebenzise iprotein kune carbohydrate.

Iiprotheyini zikwavelisa imeko yehomoni eyahlukileyo kuneekhabhu, enye ekulungeleyo ukufumana nokuhlala ubhityile. Xa utya iicarbohydrates, iihomoni ze-insulin kunye neglucagon ziyakhutshwa. I-insulini ibeka iziqhoboshi ekukhulisweni kwamafutha kwiiseli ezinamafutha kwaye isetyenziswa ngumzimba wakho ukuqhuba iiamino acid ezivela kwiprotein ukuya kwimisipha yakho. Ngexesha lale nkqubo, i-insulin nayo ihambisa iswekile (njengoko unenqanaba leswekile kwigazi lakho) kwioyile okanye iiseli zemisipha. Oku kunokukhokelela kwiswekile yegazi ephantsi (enokubangela ukuba uzive "ucimile" okanye unentloko ekhanyayo), ngoko ke umzimba wakho ukhupha iglucagon, enomsebenzi ophambili wokuthatha iswekile egciniweyo esibindini sakho kwaye iyise kwinkqubo yakho ukuze ugcina iswekile yegazi e-even-keel. Enye ibhonasi yeglucagon kukuba kubonakala ngathi iyonyusa ukwanelisa, yenza ukuba uzive ugcwele kwaye wanelisekile. I-Glucagon inokuphinda ikhuthaze iiseli zakho ezinamafutha ukuba zikhuphe amanqatha, kodwa iinkcukacha zoku zisabonakala ebantwini.

Ngelixa oku kunokuvakala ngathi kukufunda malunga neprotein, kuyasebenza nakubomi bokwenyani. Izifundo zokuphulukana nobunzima ezibandakanya iprotheyini ephezulu (malunga nokuphinda kabini iingcebiso "zokuthintela ukusilela") iqela lokutya libonisa ukwehla kobunzima kunye nokuphucuka okungcono ekubunjweni komzimba. Ngelixa kukho umda kwinqanaba onokuthi ulonyuse ukuhlanganiswa kweproteni kwindawo enye, umzimba wakho ubeka nayiphi na iprotein eyongezelelweyo ekusebenziseni kakuhle.

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