Njani iProteni ngaphambi kokuba iBhedi ikhuthaze ukukhula kweMisipha

Umxholo

• Ushwankathelo
• Inzululwazi ngasemva kwayo
• Ngaba le yeyomntu wonke?
• Utya ntoni?
• Iiresiphi ezineprotein ephezulu
• Izibonelelo ngokuchasene nokutya okwenyani
• Ukuthatha

Ushwankathelo

Nokuba ufuna ukunciphisa umzimba okanye ukuzuza, ukutya okunexabiso elaneleyo leprotini kubalulekile.

Ukucebisa ukuba iikhalori zakho zemihla ngemihla kufuneka ziqulathe:

• Iipesenti ezili-10 ukuya kuma-35 zeprotheni
• Iipesenti ezingama-45 ukuya kuma-65 ukusuka kwiicarbohydrate
• Iipesenti ezingama-20 ukuya kuma-35 zamafutha

Isibonelelo esinconywayo semihla ngemihla seprotheni yi-0.8 gram ngekhilogram yesisindo somzimba. Uphando lubonisa, nangona kunjalo, ukuba iimbaleki ziyaxhamla kwiiprotheyini ezininzi ukwandisa ukukhula kwemisipha. Abo bahlala bephakamisa rhoqo ubunzima okanye bephakamisa uqeqesho lokuxhathisa banokuxhamla ekusebenziseni i-1.3 ukuya kwi-1.8 yeeprotheyini ngekhilogram yesisindo somzimba ngosuku.

Oko kuthetha ukuba indoda esebenzayo eyi-180-iphawundi kufuneka idle malunga ne-106 ukuya kwi-147 yeeprotheyini ngosuku lokukhula kwemisipha. Umfazi osebenzayo onobunzima obuyi-140 kufuneka adle phakathi kwe-83 kunye ne-114 yeeprotheyini ngosuku.

Ngaba likho ixesha elifanelekileyo lokusebenzisa le protein? Ngelixa ukubetha ukutya yonke imihla kubaluleke kakhulu, uphando lubonisa ukuba ixesha leeprotein lingenza umohluko.

Izifundo zixutywe malunga nokuba ngaba ukutya iprotein kwangoko emva kokuba usebenze kunesiphumo sokukhula kwemisipha. Izifundo ezininzi zibonisa ukuba iprotein egqityiweyo ngaphambi kokulala inakho ukukhulisa ukukhula kwemisipha.

Inzululwazi ngasemva kwayo

Iiproteni zinika iiamino acid, ezakha izihlunu zethu. Imisipha yethu iyazilungisa kwaye ikhule ngelixa silele. I-hormone yokukhula iphakanyisiwe ngeli xesha. Le hormone ikhulisa ukukhula kwemisipha kwaye inciphise amanqatha.

Izifundo zibonise ukuba xa usebenzisa inani elaneleyo leprotheni ngaphambi kokulala, uya kuyisebenzisa ngokupheleleyo le spike kwihomoni yokukhula kwaye wandise ukuzuza kwezihlunu. Oku kwenzeka ngenxa yokuba unikezela ngee-amino acid eziyimfuneko ukulungiswa kunye nokukhula.

Isifundo sika-2012 sivavanye isiphumo sokutya iiprotein ngaphambi kokulala kunye nabathathi-nxaxheba abatsha abasempilweni abali-16. Benze umlo omnye wokuphakamisa ubunzima ngokuhlwa kwaye banikwa iigram ezingama-20 zeprotheyini kwangoko emva kokuzilolonga. Imizuzu engamashumi amathathu ngaphambi kokuba ulale, amadoda asibhozo afake isiselo nge-40 yeecasin. Ireyithi yokuhlanganiswa kweeprotheyini zemisipha yonyuswe kumadoda asibhozo athe asela isiselo se-casein ngaphambi kokulala. Oku kunike ubungqina bokuba iiprotein zonyusa ukuzilolonga emva kokululama ebusuku.

Omnye osuka ngo-2015 wajonga abafana abangama-44 njengokuba babegqibezela inkqubo yoqeqesho lweeveki ezili-12. Bonke abathathi-nxaxheba batya ukutya okuneproteni ephezulu (i-1.3 yeeprotheyini ngekhilogram yesisindo somzimba). Elinye iqela lisela isiselo ngaphambi kokulala eliqukethe i-27.5 yeeprotheyini kunye ne-15 gram yeecarbohydrate. Elinye iqela lafumana isiselo se-placebo. Iqela elisebenzise isiselo seprotein labona ukuphucuka okukhulu kumandla emisipha, ubungakanani bemisipha, kunye nobungakanani befayibha yemisipha.

Nangona kunjalo, zombini ezi zifundo zazinemiqathango. Akucaci kwizifundo zombini nokuba ukunyuka kokutya okupheleleyo kwiprotheyini yemihla ngemihla okanye ukutya kwiprotheyini ngokukodwa ngaphambi kokulala kubangele ukuzuza kwemisipha.

Nangona kunjalo, umzimba wonke wophando malunga nokutya kweeprotein kunye nokukhula kwezihlunu kukhokelele ekubeni uthathe imeko yokuba "iproteni ye-casein (~ 30-40 g) ngaphambi kokulala inokunyusa i-MPS [protein protein synthesis] kunye nereyithi yokutya emzimbeni ubusuku bonke. ” Bacebisa ukuba bathathe iprotein yasebusuku kwiimbaleki eziqeqesha ekuseni zingatyanga, okanye ngokuhlwa emva kwesidlo sangokuhlwa.

Kwaye ngokwahlukileyo ngokuthelekisa iicarhydrate snacks iivesi zeprotein ngaphambi kokulala, iqela leprotein liphucule imetabolism.

Ngaba le yeyomntu wonke?

Uphononongo luka-2011 luhlolisise ukulahleka kobunzima bemisipha kunye nobudala. Amadoda alishumi elinesithandathu "abantu abadala abasempilweni" abathathe inxaxheba kolu phando. I-casein efakwe isibhozo, iprotein yokwetyisa, ngaphambi kokulala. Esinye isiqingatha sasine-placebo. Abo batya iprotein ye-casein babonisa ukuqaqamba okungaphezulu kobusuku emzimbeni womzimba. Oku kuthetha ukuba iproteni yokutya ngaphambi kokulala ikhuthaza ukukhula kwemisipha, nokuba sele ikhulile kwaye ingasebenzi kangako.

Nangona kunjalo, enye ibonisa ukuba kwindawo yokuhlala, abantu abakhulu kakhulu, i-snack ngaphambi kokulala yandisa amanqanaba e-insulin ngentsasa elandelayo. Oku kunokukhokelela ekuzuzeni ubunzima obuninzi. Oku kubonakala kuyinyani kuzo zombini iiprotein kunye neicarbohydrate. Ke ngoko, izibonelelo zobusuku, ngaphambi kokulala iprotein snack zibonwa kakhulu kwiimbaleki, ukuzilolonga mihla le, okanye abantu abadala.

Utya ntoni?

Ukuba ungathanda ukonyusa ukukhula kwemisipha ngexesha lokulala, kufuneka utye ntoni? Umndilili omdala kufuneka ajonge into malunga ne-10 ukuya kwi-20 yeeprotheyini.

Imithombo elungileyo yeprotheni ibandakanya:

• iinkukhu
• intlanzi kunye nokutya kwaselwandle
• tofu
• iimbotyi, iilentile, kunye nee-ertyisi
• I-yogurt yamaGrike, i-cottage cheese, kunye ne-ricotta ushizi
• amaqanda
• amandongomane

Phantse ii-ounces ezi-3 zenkukhu, isalmon, iipesenti ezingama-90 zenyama yenkomo ephilileyo, okanye ikomityi enye yeembotyi eziphekiweyo okanye iilentile ziya kukunceda ufikelele kumanqaku eprotein angama-20. Ezinye izidlo ezifanelekileyo ezineprotein ephezulu zibandakanya:

• 1 indebe ye-1 yepesenti yobisi i-cottage cheese
• isilayi esinye sesonka nebhotolo yamandongomane kunye neglasi ye-1 yepesenti yobisi
• Isikhongozeli senkonzo enye ye-yogurt ecacileyo yamaGrike namajikijolo
• amaqanda amathathu abilisiweyo

Iiresiphi ezineprotein ephezulu

• Inkukhu ye-bruschetta, eneetamati ezinemibala enemibala kunye nebasil
• I-lemon tilapia ecekeceke, kunye nencindi yesonka samasi esineeshizi
• i-mushroom bison slider, kunye netshizi enyibilikiweyo kunye nesilayidi setumato
• Iilenti ezisonjiweyo ezinemifuno, enkulu ngesonka esiqhekezayo
• eyona vegan protein burrito, ipakishwe ngequinoa kunye neembotyi ezimnyama

Izibonelelo ngokuchasene nokutya okwenyani

Ngelixa iipowder powders, i-shakes, kunye nemivalo inokunika isixa esaneleyo seprotein, kukhetha ukutya ukutya "okwenyani" endaweni yokutya okuninzi.

Ezi zongezelelo aziboneleli ngezakha mzimba njengokutya okupheleleyo okufana nenyama engenamafutha, amaqanda, okanye iyogathi. Ziye zihlala zipakishwe ngeswekile okanye iswiti ezingezizo kwaye zinokuba neekhalori ezininzi. Ngaphezulu, izongezo azilawulwa ngokungqongqo yi-U.S. Oko kwathiwa, ezi zifundo zikhankanywe apha ngasentla zisebenzise iiprotein zokuxhasa, hayi ukutya okuxubileyo kweeprotein.

Ukuba unengxaki yokuhlangabezana nekhalori yakho yansuku zonke okanye iimfuno zeprotheni, ukushukuma kweprotein kunokuba yinto elungileyo. ISebe lezoLimo laseMelika licebisa malunga ne-2,600 yeekhalori ngemini ngendoda esebenzayo ngokulinganayo kunye neekalori ezingama-2 000 ngemini kumfazi okhutheleyo ngokugcina ubunzima. Ukuba ujonge ukunciphisa umzimba, iimfuno zakho zekhalori ziya kuba sezantsi.

Ukuthatha

Ukuba ujonge ukukhuthaza ukukhula kwemisipha ekusebenzeni kwakho, cinga ukongeza iproteni kwindlela yakho yasebusuku. Ngokubonelela ngee-amino acid ukuba izihlunu zakho kufuneka zilungiswe kwaye ziphinde zakhiwe ngexesha lokulala, unokwenza iinzuzo ngelixa uzilalisa.