Ukusetyenziswa kakhulu kweprotein akulunganga kwaye kungonakalisa izintso

Umxholo

• Iimpawu zeprotein egqithisileyo
• Nini ukusebenzisa izongezo zeprotein
• Ukuba ufuna ukuphucula umzimba wakho, nantsi indlela yokusebenzisa iiproteni kwinzuzo yakho:

Ukugqithisa kweprotheni kubi, ngakumbi kwizintso. Kwimeko yabantu abaneengxaki zezintso, okanye imbali yosapho yesifo sezintso, kubalulekile ukuba uqaphele, kuba iprotein engasetyenziswanga ngumzimba iyapheliswa zizintso, ukugcwala kwemisebenzi yabo.

Kumntu omdala osempilweni, iingcebiso ngeeproteni zii-0.8 g yeeprotheyini ngekhilogram yesisindo somzimba, ehambelana ne-56 g yeprotheni kwi-70 kg nganye. I-100 g yenkomo yenkomo eyosiweyo ine-26.4 g yeprotheni, ke xa une-steaks ezi-2 ungafikelela kwizindululo. Ukongeza, okunye ukutya okune-protein, njengobisi kunye neemveliso zobisi, kuhlala kutyiwa imini yonke.

Ke ngoko, abantu abatya inyama, itshizi basele ubisi okanye iyogathi mihla le akufuneki bathathe iiprotein zokuxhasa ngenjongo yokwandisa ubunzima bemisipha. Ngamanye amaxesha kwanele ukutya ukutya okune-protein ngexesha elifanelekileyo, okulungile emva kokuzilolonga. Jonga imizekelo yokutya okune-protein.

Iimpawu zeprotein egqithisileyo

Iimpawu ze ukugqithisa kweprotheni emzimbeni ingayi:

• Ukuphuhliswa kwe-atherosclerosis kunye nesifo senhliziyo;
• I-Osteoporosis, kuba iproteni egqithisileyo inokubangela ukwanda kwecalcium;
• Ilitye lezintso;
• Ukutyeba kwakho;
• Iingxaki zesibindi.

Uninzi lwabantu abaphuhlisa le mpawu yeprotein engaphezulu bahlala benobume bemfuza, ingxaki ethile yezempilo okanye basebenzise izongezo ngokungafanelekanga.

Nini ukusebenzisa izongezo zeprotein

Izixhobo ezifana ne-Whey protein, zingabonakaliswa kubantu abenza imithambo kwaye abafuna ukwandisa izihlunu kunye nokufumana inkcazo yemisipha engakumbi, njengabakhi bomzimba, kuba iiproteni 'zizibhloko zokwakha' ezenza izihlunu.

Kulabo benza umthambo, ubungakanani beprotheyini etyiwayo bunokwahluka phakathi kwe-1 ukuya kwi-2.4 yeeprotheyini ngokwekhilogram yesisindo somzimba ngosuku, ngokuxhomekeke kubunzulu kunye nenjongo yoqeqesho, ke ngoko kubalulekile ukuba ubonane nengcali yesondlo ukubala ngqo imfuno.

Ukuba ufuna ukuphucula umzimba wakho, nantsi indlela yokusebenzisa iiproteni kwinzuzo yakho: