Zeziphi iiprotein ezenzelwe (kunye nezizathu ezili-10 zokutya)

Umxholo

• 1.Velisa ubunzima bemisipha
• 2. Veza izilwa-buhlungu
• 3. Gcina ulusu neenwele zisempilweni
• 4. Balance iihomoni
• 5. Gcina inkqubo yemithambo-luvo elungileyo
• 6. Ukubuyiswa kwamanxeba notyando
• 7. Ioksijini yezothutho
• 8. Nika amandla
• 9. Gcina impilo edibeneyo
• 10) Kwetyisa kwaye ukufunxe ukutya
• Inani leeprotheyini zokutya ngemini

Iiprotheyini zizinto eziyimfuneko emzimbeni ukuze zivelise amalungu, njengezihlunu, iihomoni, izicwili, ulusu neenwele. Ukongeza, iiproteni yayingama-neurotransmitters, anoxanduva lokuhambisa iimvakalelo zengqondo ezenza iingcinga kunye nemiyalelo yomzimba ukuze umzimba uhambe.

Iiproteni sisakha-mzimba esifumaneka kukutya okufana nenyama, intlanzi, amaqanda kunye neemveliso zobisi, kunye nokutya okuvela kwizityalo, ezinje ngeembotyi zesoya, iimbotyi, amandongomane, isesame kunye neelentile.

Nazi izizathu ezili-10 zokutya iprotheni:

1.Velisa ubunzima bemisipha

Iiprotheyini zizakha mzimba ezibalulekileyo kulondolozo kunye nokwanda kobunzima bemisipha, kuba ukuze ukukhula kwemisipha kufanelekile, ukongeza ekusebenzeni komzimba oqhelekileyo, ukutya okwaneleyo kweeproteni ezisemgangathweni, ezinjengezo zifumaneka kukutya kwezilwanyana imvelaphi, njengenyama, inkukhu kunye namaqanda.

Inani leprotein eliza kutyiwa kwihypertrophy liyahluka ngokobunzima kunye nohlobo kunye nenani lomsebenzi owenziwayo. Jonga ukuba kukuphi ukutya okukunceda ufumane ubunzima bemisipha.

2. Veza izilwa-buhlungu

Iintsholongwane zomzimba kunye neeseli zokhuselo zenziwe ngeeproteni, kwaye ngaphandle kokutya ngokwaneleyo kwesi sondlo amajoni omzimba abuthathaka kwaye umzimba uba sesichengeni sokungenwa zizifo kunye nosulelo.

Ukongeza ekusebenziseni ngokwaneleyo iiprotein, ezinye izondlo ezifana ne-zinc, i-selenium kunye ne-omega-3 zikwabalulekile ekugcineni ukhuseleko olufanelekileyo. Jonga iingcebiso zokunyusa amajoni akho omzimba.

3. Gcina ulusu neenwele zisempilweni

Iiproteni zinoxanduva lokwenza i-collagen, into enika ukomelela kwesikhumba kwaye ithintele imibimbi kunye neempawu zokubonisa. Ukongeza, ikeratin, eyona nto iphambili yeenwele, ikwayiprotein, yiyo loo nto iinwele ezisempilweni zifuna esi sondlo.

Kubalulekile ukuba ukhumbule ukuba ukutya okufana nenyama kunye namaqanda, atyebileyo ngokwendalo kwiiprotein, ikakhulu anoxanduva lokuvelisa i-collagen kunye ne-keratin, ke akukho mfuneko yokujolisa kukutya okanye i-collagen supplements.

4. Balance iihomoni

IiHormone nazo zizinto ezisemzimbeni ezenziwe ziiproteni, kwaye ke, ukuze ube nokulinganisela okuhle kwehomoni, kufuneka uyisebenzise ngokufanelekileyo le sondlo. Iingxaki ezinje ngePolycystic Ovary Syndrome, uxinzelelo okanye unxunguphalo kunokubangelwa lutshintsho lwehomoni, kunye nokutya okunesondlo kubalulekile ukuphucula iimpawu nokunyanga izifo.

5. Gcina inkqubo yemithambo-luvo elungileyo

I-Neurotransmitters ezinje nge-adrenaline kunye ne-acetylcholine zenziwe ngeeproteni, kwaye zinoxanduva lokuhambisa iimpembelelo zemithambo-luvo ezivelisa iingcinga, iimvakalelo kunye nemiyalelo eyenza ukuba umzimba wonke uhambe kwaye usebenze ngokufanelekileyo.

6. Ukubuyiswa kwamanxeba notyando

Iiproteni zisisiseko sokwakheka kwezicubu ezintsha, eziyimfuneko ekubuyiseleni iingxaki ezinje ngamanxeba nokusika kotyando. Zenza iindawo ezibalulekileyo zomzimba, ezinje ngemithambo yegazi, izihlunu ezihlanganayo, iiseli, i-collagen kunye nolusu, kwaye kubalulekile ukuba ube nokusetyenziswa okwaneleyo kweprotein emva kotyando olukhulu, njengokuhlinzwa kwentliziyo kunye nokufakelwa kwamalungu.

7. Ioksijini yezothutho

Iiseli ezibomvu zegazi, iiseli ezinoxanduva lokuhambisa ioksijini egazini, zenziwe ngeeproteni, yiyo loo nto ukusetyenziswa okuncinci kwesi sakhi kunokubangela iingxaki ezinje ngeanemia, ubuthathaka, ukubola kunye nokungabikho kwesimo.

8. Nika amandla

Ukongeza kwii-carbohydrate kunye namafutha, iiproteni zinokusetyenziswa njenge-substrate yokuvelisa amandla emzimbeni kunye nokulawula iswekile yegazi, ngakumbi kwizidlo ezisezantsi kwiicarbohydrate. Igram nganye yeprotein ibonelela nge-4 kcal, isixa esifanayo esibonelelwa ziicarbohydrate.

9. Gcina impilo edibeneyo

Amalungu akhiwa ziitoni kwaye anobukho obukhulu be-collagen, esebenza njengesiphazamisi phakathi kwamathambo, ukuthintela ukunxiba kwawo kunye nembonakalo yeentlungu. Ke, njengoko i-collagen yenziwe ngeeproteni, zikwabalulekile ekugcineni impilo elungileyo ngokudibeneyo kunye nokuthintela ukwenzakala ngexesha lomthambo womzimba, oxinzelela amalungu kakhulu. Jonga ukuba yenzelwe ntoni kwaye uyisebenzisa nini i-collagen.

10) Kwetyisa kwaye ukufunxe ukutya

Ijusi yesisu kunye ne-enzymes yokwetyisa yenziwe ngeeproteni, ezinoxanduva lokwahlula ukutya kube ngamasuntswana amancinci azakufunxwa ngamathumbu.

Ukongeza, iiseli zamathumbu zinabathuthi ezenziwa ziiprotein kwaye zisebenza njengeengcango ezivumela ukungena kwezakhamzimba ezetyisiweyo emzimbeni.

Inani leeprotheyini zokutya ngemini

Inani elifunekayo leprotheyini eliza kutyiwa ngosuku liyahluka ngokobunzima bomntu kunye nomsebenzi owenziwayo. Umzekelo, umntu omdala:

• Ngaba awuyenzi imisebenzi yomzimba ifuna i-0.8 g yeeprotheyini kwi-kg nganye yesisindo;
• Ukuziqhelanisa nokusebenza komzimba okulula kufuneka i-1.1 ukuya kwi-1.6 g yeeprotheyini kwi-kg nganye yobunzima;
• Ukuziqhelanisa noqeqesho lobunzima kufuna i-1.5 ukuya kwi-2 g yeeprotheyini kwi-kg nganye yobunzima.

Oku kuthetha ukuba i-bodybuilder ene-70 kg kufuneka ifake i-105 g ukuya kwi-140 g yeprotheni, ekufuneka ihanjiswe imini yonke ukuze ibe nesiphumo esihle sokugcinwa kunye nokuveliswa kobunzima bemisipha. Dibana nezongezelelo ezili-10 ukufumana ubunzima bemisipha.

Ukufunda ngakumbi malunga nokutya okune-protein, jonga le vidiyo ilandelayo: