Yitya iiprotheyini zokutya zityebile kule Amino Acid emva koZilolongelo lweZiphumo eziBalaseleyo zoMzimba

Umxholo

• Uphengululo lwe

Into oyityayo emva kokuzilolonga kwakho ibaluleke kakhulu njengokuzilolonga kwindawo yokuqala. Kwaye uyazi ukuba, nokuba kukukutya okuncinci okanye kukutya, i-repast yakho kufuneka ibandakanye iproteni, kuba sisondlo esinceda ukulungisa izihlunu zakho ezisebenze nzima. (Fumanisa ukuba kutheni abantu basetyhini befuna indlela entsha yeZondlo kwiMidlalo.)

Kodwa nangona oku kungezizo iindaba kuwe-kwaye unezinto ezimbalwa onokukhetha kuzo ezityebileyo ze-protein ngalo lonke ixesha-nantsi into onokuthi uyenze hayi Yazi: Yonke imithombo yeprotini ayenziwanga ngokulingana. Ukutya okuneeprotein ezahlukeneyo kwenziwa ngaphezulu okanye ngaphantsi kwama-20 ee-amino acid (iibhloko zeprotein), enye yazo sinomdla kuyo ngoku. (Jonga buza ugqirha wezidlo: iiAmino acid eziyimfuneko.)

"I-Leucine yenye yee-amino acid ezininzi kwaye nanjengoko uphando luguqula izifundo ezininzi lubonisa indima eyingqayizivele eyidlalayo kwimisipha yeprotein synthesis," ucacisa uConnie Diekman, R.D, umlawuli wesondlo seyunivesithi kwiYunivesithi yaseWashington eSt Louis.

I-protein synthesis synthesis yinto eyenzekayo xa umzimba wakho usakha okanye usakha kwakhona iiproteni ezintsha ezinamandla kuneenguqulelo zabo zangaphambili. Kwaye isifundo esitsha kwi Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga ifumanise ukuba ukufumana iigrama ezintlanu ze-leucine acid emva kokuzilolonga ngaphakathi kwesineki esinama-23 eeprotheyini kunokuba yindawo emnandi xa kufikwa ekufumaneni esi sibonelelo sokwakha izihlunu. Abathathi-nxaxheba abafundayo abathathe i-nosh ene-23 gram yeprotheni kunye ne-5 gram ye-leucine babephethe i-33 yeepesenti ephezulu yenqanaba leeprotein zemisipha xa kuthelekiswa nabathathi-nxaxheba ababephethe i-snack egcwele i-carbs namafutha. Ngaphezu koko, abo babeneprotheyini ephindwe kathathu kunye ne-leucine babenomahluko "ongakhathaliyo" kwiinzuzo, ngoko ke kwavela ukuba okungaphezulu akulunganga.

Ngokufanelekileyo, imithombo emininzi yeeprotheyini sele ibandakanya i-leucine. UDiekman uncomela iimbotyi zesoya, amandongomane, isalmon, iiamangile, inkukhu, amaqanda, nehabile. "Ngexa leucine ifumaneka kuninzi lokutya kweeprotein zezilwanyana ezi zinikezela ngezixa ezikhulu, zisenza ukuba kube lula kubantu basetyhini ukukhulisa ukutya ngalo lonke ixesha nasemva kokuzilolonga," utshilo uDiekman. (Jonga: Eyona ndlela ilungileyo yokufumana izihlunu ezibhityileyo.)

Yenza i-munchie yakho ibe namandla nangakumbi ngokongeza ezinye iikhabhohbhothi: "Ukutya i-leucine ene-carbohydrate efana nengqolowa, iziqhamo, kunye nemifuno kusenokwenzeka ukuba ikhuthaza ngakumbi iindlela zokwakha izihlunu ezikhokelela ekubeni zibengcono emva kokululama," utshilo uDiekman. Zama amaqanda abilisiweyo abilisiweyo nge-toast epheleleyo kunye nebhotolo yamandongomane okanye isalmon enerayisi emdaka kunye ne-broccoli.

(Ukutya ukutya okunempilo ngakumbi, khuphela ushicilelo olukhethekileyo lwamva nje lwedijithali yethu yasimahla!)

Uphengululo lwe