Protein ekudleni. iiproteni Uluhlu ekudleni

Iiproteni par kunye amafutha kunye carbohydrate zenza ukutya kwethu. Yonke elilinganayo nokubaluleka kwakho emzimbeni. Kweli nqaku siza kukhangela ukuba neprothini iya kuba uluhlu lwe iiproteni kwiimveliso imvelaphi izityalo kunye nezilwanyana ziya kubonisa imfuno zabantu uqikelelo njengoko ngesondo lakhe, ubudala, yaye umsebenzi.

Yintoni protein?

Igama lwenzululwazi kwiproteni ye - ". Kuqala" protein, Oko usho Greek izinto eziphilayo Macromolecular ubunjwe asidi acid. Iprothini yinxalenye bonke, ngokupheleleyo zonke iiseli zomzimba. Uninzi iseli liyilwe ngomzali wakhe.

Xa abantu, 21 acid, 8 kuzo ibalulekile ukuze nokusebenza ngendlela efanelekileyo. Zezi:

• leucine;
• lysine;
• valine;
• tryptophan;
• methionine;
• threonine;
• isoleucine;
• fenilalalin.

Indispensability kuthetha ukuba umzimba engenako sivelise ngokunokwabo kwaye ke ngoko kufuneka olufunyenwe kwimithombo yangaphandle. Ukuze akuncede - itafile ye iiprothini ukutya, eza zidweliswe ngezantsi.

umsebenzi kwiproteni emzimbeni

Ngoko ke, ukuze abangaboniyo iiprotini - is:

• imisipha;
• ngesikhumba;
• abasemagunyeni;
• iinwele.

Kwaye xa siqwalasela jikelele, iproteni kukunika ubukho ngokupheleleyo ukususela:

1. It likhusela ngokuchaseneyo neentsholongwane. Inani elikhulu iiproteni nokudla ziquka kwisidlo sakho - kuba amajoni omzimba, ekubeni le nto ndiyibhalayo omzimba protein ukuba sixhathise zizifo.
2. It ulawula zonke iinkqubo emzimbeni. Neeproteni - le feedstock kuzo zonke iintlobo izinto zinika umntu waphila obutofotofo. Umzekelo, ukuba incindi esiswini, mpilo.
3. Wakha. Konke oko luhlu ukuba sele kuchaziwe ngentla (iinwele, izihlunu, njl ...), - iproteni, ingakumbi, myosin kunye actin.
4. Udluliselo. Athwala - protein a 'izithuthi zikawonke-wonke "la, kwaba njengokuba osithwalela icarbon dioxide mpilo. Ukubaluleka kwale nkqubo kukodwa akwenzi ngqiqo ukuxelela, ekubeni kakuhle ngabo bonke.
5. Feeds. 1 gram protein - kuba 4 kcal. Nangona amandla kakhulu umzimba akufumana carbohydrate amafutha, kunye iiprothini ukutya uya ezinye iimfuno, kodwa yena ngokwakhe akanako ukudlala ivayolin yokuqala, xa kukho imfuneko.

izidingo protein kwabantu

Emva koko kuye kwathethwa kwiproteni libe ecinga ukuba ngakumbi, ngcono. Kutheni ukunika umzimba wakho njengoko iluncedo kakhulu ukuba kunokwenzeka? Nangona kunjalo, oku kungachananga. Ngcono - utshaba okulungileyo. Ngokuba umntu akukho nto luncedo ngakumbi ukulingana, kungakhathaliseki ukuba isicelo. Kulo mba, ifomula, nto leyo ibalwa kwisixa elilelona ukuba iproteni yabantu, ngokungqinelana ebomini kunye nobunzima bakhe. Ngenxa yoko, i-avareji yenani - 0.85 grams leeprothini kwekilogram ubunzima bomzimba ngalinye. Eli nani iquka imfuneko protein ngemihla. Isixa iiprothini imveliso (jonga kwitheyibhile engezantsi) iya kunceda ubhale ukutya okusempilweni.

Kwaye ngoku - iinkcukacha. Ukuba kukhokelela yokuphila asebenzayo, isixa leeprothini kufuneka ukuba kuvuselwa 1.7 grams kwekilogram ubunzima bomzimba ngalinye. Xa inani loo yaligqiba protein amagama in kwezihlunu. Ukhankanye ukuba indlela yokusebenza kweembaleki, le datha ilandelayo:

• zophuhliso okanye ukugcinwa ubunzima izihlunu imfuneko itye malunga 1.5 iigrem protein kwekilogram ubunzima bomzimba nganye ekhoyo;
• ukunciphisa ipesenti kwamafutha omzimba , ungenza ukwandisa inani okwexeshana 1.9 grams leeprothini kwekilogram ubunzima bomzimba ngalinye.

Kuba nokwenziwa elungeleleneyo kunye kangangoko kwiproteni, musa ukudlula ukusetyenziswa kwayo ngaphezulu kwama-30 grams isidlo nganye.

iiproteni Uluhlu kwizidlo zezilwanyana

iiproteni Animal kuthelekiswa kunezixhobo yemifuno babe sisincoko ngcono kakhulu asidi kubalulekile acid. Qwalasela uluhlu protein eninzi ukutya kwesilwanyana soqobo.

iiproteni Uluhlu ekudleni plant

Inyama kunzima ukufumana imigangatho eyimfuneko imveliso ukuze unike umzimba isakudityaniswa nee-asidi acid kuyimfuneko, kwiimeko ezininzi kuyimfuneko babhenele ongeziweyo ukutya ekhethekileyo. Qwalasela uluhlu protein eninzi ukutya imvelaphi zezityalo.

Ngokusesikweni, kufuneka ukudibanisa mgangathweni.Ukutya iiproteni bobabini zezilwanyana imvelaphi yemifuno, ekubeni yokugqibela - ngumthombo ifayibha kunye neevithamini. Plus protein emifuno kulula ukuba kwetyiswe kwaye abaqhubeki nabo ngamanqatha umhlehlo kunye cholesterol, ngokwahlukileyo ukuya umfuziselo isilwanyana. iiproteni Uluhlu kwizidlo uncedo ukuze kubekho ulungelelwano.

wokwehla protein kunye neziphumo zawo

Ukuze ukuthelekelela iziphumo yokunqongophala kweenkqubo protein, nje ufunde kwakhona zonke imisebenzi yayo engundoqo emzimbeni kwaye ukuba nicinga koko. Ngamanye amazwi, ukuswela iiproteins - is:

• inkqubo omzimba buthathaka;
• iinkqubo ukusilela ukunika ukusebenza obutofotofo eziphilayo;
• iingxaki kunye izihlunu, ulusu, iinwele, cachexia;
• igazi.

protein intsalela kunye neziphumo zawo

Konke okulungileyo ngokulinganisela, konke oku kwaziwa. Xa ukusukela kwemisipha mass, kukho isiqabu omhle yaye liphuhlise nani Iimbaleki ezininzi utye kakhulu protein. Oku kukwasebenza kwabo abaxhamla elisezantsi yokudla carbohydrate ukuzuza imali enkulu calories imihla ngakwicala leeprothini kunye namanqatha. Kumele kukhunjulwe ukuba ukuvuselelwa iiprothini kwitheyibhile imveliso ziya kukuvumela ukuba bathobele imithetho.

1. excess ngendlela kwemigangatho iproteni igcwele kuphuhliso ngamatye zezintso. Umngcipheko linyuke amaxesha 2.5!
2. protein kwemfuneko uyakwazi ukukhuthaza uphuhliso izifo ezifana kwamathambo. Ukuba uneengxaki zezintso, nokuba minor shoka Iprothini idosi ukuba iyenze.
3. Emzimbeni. Ewe, okunene, ayikho ingxaki imbi ngasemva kwezinye, iligqibe anenani elifunekayo ulwelo.
4. protein kwemfuneko kwandisa umngcipheko zomhlaza kwinkqubo yokwetyisa.
5. Xa ukungalingani ekutyeni kunye nemigangatho protein kwemfuneko bangenza ukuphuhlisa ketosis. Le nkqubo luphawulwa nokukhula kwamaziko ketone (iiseli ezityebileyo ukugaya). ketones kwemfuneko yonakalisa kumzimba, ebangela isicaphucaphu, ukugabha kunye ivumba acetone ephilayo. Kwiimeko ezigqithisileyo, imeko enjalo kungabangela ketoatsitoznuyu umntu ukuba kukho isoyikiso ngqo ebomini. Ukuze uphephe oku, lungisa ukutya kwakho ngobulumko (iiprothini etafileni iimveliso ziya kunceda kule).

Izithako zokudla protein esisityebi

Kuthekani ukuba izinga elimiselweyo iiprotheni akunakwenzeka ukutya arri eqhelekileyo? Apha uze ngokutya okunesondlo ezizodwa aid. Musani ukoyika - oku kusebenza Iimbaleki okokuqala, njengoko umntu avareji ungenazinxaki "nidle" grams yayo 0.85 1 ikhilogram ubunzima bomzimba ngalinye. Musa ukuba uyoyika, akukho ukutya, hayi steroids kunye namanye amabali kukududuzela, oko ziiprotein ecocekileyo. Kakade ke, kufuneka ube indlela uxanduva kukhetho - hayi nje kuphela inani iiproteni iimveliso (itheyibhile - ngasentla), kodwa kwakhona ncomo yemithombo enkulu kufuneka kusebenza njengesiseko. Ngoko ke, umzekelo, oko kukhankanywa ekhethekileyo ixabisa ithandwa kangaka ngoku BCAA supplement - oku neprothini efanayo ukuba sele zifunxe ngenxa yethu, esishiya acid kubalulekile ezintathu, kuzo izihlunu zenziwe malunga nama-30%. Esi songezelelo iboniswe ngenxa yomsebenzi omkhulu emzimbeni, njengoko kukhuthaza ibuyambo ekhawulezileyo izihlunu.

ngenxa

Yiyiphi enye into endinokuyenza ndithi? Protein - yenye yeentsika ezintathu apho ukholwayo kwimpilo yabantu. Ukubunjwa iiproteni kwimveliso ibaluleke kakhulu inkqubo yokwakha ukutya okunempilo. Akukho mfuneko fanatically landela iigram ezimiselweyo leeprothini kwekilogram ubunzima bomzimba ngalinye - isixa yonke imihla nga kwahluka kukhetho lwakho, kodwa umlinganiselo kufuneka ilingane eqhelekileyo.