Indlela emangazayo yabantu abatya imifuno inokuba bonakalisa ukusebenza kwabo

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• Ukugcina phezulu kunye neeprotein Supplements
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Xa ungenayo inyama kunye nempuku yokuzivocavoca, uqhele ukugcwala abantu abazama ukukuqinisekisa ukuba awufumani protein yaneleyo. Inyaniso kukuba, mhlawumbi ubalo lwakho lwemihla ngemihla luphantsi kolawulo (ubisi lwesoya! Quinoa!). Kodwa izazinzulu zokuzivocavoca zibongoza abantu abatya imifuno-ingakumbi i-vegans-ukuba baqale ukubuza umbuzo owahlukileyo: Ngaba ndifumana ilungelo unobubele yeprotheni?

"Iiproteni ezisekwe kwizityalo ziphantsi kakhulu kwiiamino acid, kwaye ngaphandle kweprotein esekwe kwizilwanyana okanye kubisi, kunzima kubalimi bezityalo kunye nemifuno ukufumana ubonelelo olusemgangathweni," utshilo uJacob Wilson, Ph.D., umlawuli wezoLuntu. Ukusebenza kunye neLebhu yeZondlo kwiLebhu kwiYunivesithi yaseTampa.

Ii-amino acid ezingama-21 ezibalulekileyo-uninzi lwazo oluveliswa ngumzimba wakho-ziibhloko zokwakha zeproteni. Kwaye ukukhuthaza iprotein synthesis-ejika kwisiphumo sokwakha izihlunu-amanqanaba akho e-amino acid kufuneka afike kumda othile. Ngaphandle kokubini kwinqanaba elaneleyo kunye neentlobo ezaneleyo ze-amino acids, amandla akho okwakha izihlunu anqanyuliwe, kuchaza uWilson.

Kutheni le nto ibaluleke kakhulu kubantu abatya inyama kunye nemifuno? Eyona mithombo ityebileyo yeeasino acid ezilithoba ezingenako ukuveliswa ngumzimba wakho ziiproteni ezisekwe kwizilwanyana, njengenyama ebomvu, inyama yenkukhu, amaqanda, kunye nobisi. Ezintathu kwezo zisithoba zii-branched-chain amino acids (BCAA) kwaye zibaluleke kakhulu ekubuyiseleni ukuzilolonga. Ukushukuma kwakho emva kokuzilolonga kungayikhathalela ingxaki: Ukuba izidli zezityalo zisebenzisa iipowder zeeprotein ezikumgangatho ophezulu, ezinjeya kunye nesoy, ezinazo zonke iikhompawundi ezilithoba, akukho nkxalabo, utshilo uWilson. (Thenga iprotein ye-whey ukuze ufumane incasa yakho kwaye uchwetheze kwi-GNC Live Well.) Ingxaki iza xa ukutya kunye nezithintelo zokutya zikwenza ukuba i-whey kunye ne-soy ingabi yinto yokukhetha.

Kananjalo awugwetywa kukutya okusekelwe kwizityalo. Ezinye iiprotein zezityalo "zigqibelele," oko kuthetha ukuba ziqulathe zonke i-amino acid ezilithoba kukutya okukodwa. Ezona zifumanekayo zezi quinoa, hempseeds, chia seed, kunye nesoy.

Iiproteni ezingaphelelanga, nangona kunjalo, zinzima ngakumbi: "Iiproteni ezininzi ezisekwe kwizityalo azilahlanga kuzo zonke ii-amino acid, ezithile ezithile, kwaye zeziphi ezahlukileyo ekutyeni kuye ekutyeni," utshilo uBrad Schoenfeld, Ph.D., umlawuli yeLebhu yokuSebenza koLuntu kwiDyunivesithi yesiXeko saseNew York. "Kuya kufuneka udibanise iiproteni zezityalo ngobuchule imini yonke ukubonelela ngokuzaliswa kwazo zonke iiamino acid."

Iimbotyi, umzekelo, ziphantsi kwi-amino acid lysine, kodwa zidityaniswe ne-lysine-rich rice ivumela ukutya kwezi zimbini zibe ngumthombo weprotein opheleleyo. Ezinye iindibaniselwano ze-ace ziquka i-hummus kunye ne-pita, ibhotolo ye-peanut kunye nesonka sengqolowa, kunye ne-tofu kunye nerayisi-zonke ezibonelela nge-amino acids ezilithoba xa zidityanisiwe. Kwaye akufuneki utye isibini sonke kwisidlo esinye. Umzimba wakho uphethe ugcino lweamino acid, ukuze ube neembotyi kwisidlo sakusasa kunye nerayisi ngesidlo sasemini, wongeza uSchoenfeld.

Ngaba kunokwenzeka ukuba ufumane ii-amino acid ezaneleyo kukutya okusekwe kwizityalo? Ewe, utsho uSchoenfeld. Kodwa isidlo esinye seprotheyini epheleleyo ngosuku akwanelanga ukugcina oovimba bakho phezulu. Oko kuthetha ukuba ngaphandle kokuba ujongisisa ukuba zeziphi na iiprotein ozityayo kwaye uyayazi ukwenziwa kweekhemikhali zazo, ukugcina i-amino acid echibini eyaneleyo kunokuba nzima ukugcina-ngakumbi ukuba uyasebenza kwaye unemisipha ephezulu imfuno ye-amino acid, uyongeza.

Ukugcina phezulu kunye neeprotein Supplements

Ukuba uyi-vegan, awunasoya, kwaye awunazo zobisi, okanye uyacotha ekudibaniseni imithombo yakho yeprotheyini esekwe kwisityalo, cinga ngokuzama isongezelelo se-amino acid kanye ngemini kwiiveki ezimbalwa (akukho monakalo omncinci ekutyeni ii-amino acids ezongezelelweyo, abaphandi baqinisekisa).

Bobabini uSchoenfeld kunye noWilson-kunye nabaphandi abaninzi-bayavuma ukuba ukongeza kuya kunceda ukugcina izihlunu zakho zingaphuli. Abasetyhini kwisifundo saseJapan sango-2010 abathathe izongezo ze-BCAA ngaphambi kokuba kufumaneke ukuzilolonga emva kokuzivocavoca imisipha ngokukhawuleza kwezi yure nakwiintsuku. Uphononongo luka-2011 lwaseBrazil lwafumanisa ukuba i-300 milligrams ye-BCAA yonyusa umthamo we-oxygen egazini labathathi-nxaxheba, ibancede bazive bengadinwa kangako emva kokuzilolonga.

Yeyiphi indlela ebalaseleyo yokongeza ii-amino acid zokutya kwisidlo sakho?

Yongeza emva koqeqesho: Uninzi lwezifundo zibonisa iziphumo ezilungileyo xa abathathi-nxaxheba bongeza i-amino acids emva kokusebenza. Elona xesha libalulekileyo lokugcwalisa kukuba ubile ekuphumeni kwelanga, utshilo uWilson.Ukuba ubaleka okanye uzilolonge ngokuzila ukutya, emva koko umzimba wakho uzama ukuchacha ngokungenanto de uwuzalise ngeprotheyini kunye nee-amino acids.

Khangela leucine: Abaphandi abavela kwiZiko laseMelika loPhando ngezeMeko yokusiNgqongileyo bafumanise ukuba xa abathathi-nxaxheba bethatha isityebi esine-leucine esine-amino acid (ngokuchaseneyo nesisiseko) ngexesha lokuhamba ngebhayisikile kangangemizuzu engama-60, ukuqiniswa kweprotein yemisipha yabo inyuke ngeepesenti ezingama-33. I-MusclePharm's Amino 1 inomlinganiselo omkhulu we-amino acids, kwaye iza ngobukhulu obuncinci kwixesha lakho lomkhondo ($18 ye-15 servings, musclepharm.com).

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