Ukuba ujonge ukwandisa iprotheyini oyityayo ngokushukumisa isuphu, zibuze imibuzo emibini: 1. Ngaba ndiyayifuna iprotein eyongezelelweyo? 2. Ndiza kulidla iqela lezinto ezingeyomfuneko, mhlawumbi izithako ezinetyhefu?
Umndilili wabantu abadala ufuna i-46 ukuya kwi-56 yeeprotheyini ngosuku, kuxhomekeke kubunzima nakwimpilo yonke (nge Ikliniki yaseMayo ). Ukufumanisa ukuba ufuna kangakanani, phinda ubunzima bakho kwiipounds ngo-0.36 (nge Ezempilo zeHarvard ). Ukuba uhlala phantsi ngokufanelekileyo, yile nombolo yakho. Ukuba wenza umthambo rhoqo, ufuna ngaphezulu, kwaye I-Academy yeZondlo kunye neDietetics icebisa ukuba iimbaleki zisebenzise i-1.2 ukuya kwi-2.0 yeeprotheyini ngekhilogremu (2.2 yeepawundi) yesisindo somzimba, isithuba semini yonke. Ukuba ukulahleka kobunzima yinjongo yakho, ukukhupha iiprotheyini zokutya kunokunceda ukukhulisa imetabolism kunye nokunciphisa ukutya (nge Unyango lwezempilo ).
Ayisiyo protein kuphela ubungakanani kubalulekile, protein umgangatho imicimbi, nayo. Ngoku ka Unyango lwezempilo , Iiprotein ezivela kwimithombo yezilwanyana zibonelela ngazo zonke ii-amino acid ezifanelekileyo, ngokomlinganiselo olungileyo, ukuze uzisebenzise ngokupheleleyo, nto leyo evakalayo, kuba izicwili zezilwanyana ziyafana nezethu izicwili. Ukuba utya ukutya okunesondlo okubandakanya inyama, intlanzi, amaqanda, kunye neemveliso zobisi yonke imihla, unokufumana iiprotheyini ezaneleyo kwaye awudingi kugungqiswa.
Ngoku ka UPiper Gibson, Ingcali yezempilo kunye nesondlo, 'Iiprotheyini ziyangcangcazela yindlela elula yokufumana iiprotheyini, kodwa inyani ebuhlungu kukuba, ayizizo zonke iiprotein zenziwe zilingana, kwaye uninzi lwazo alunikeli lukhulu kwindlela yexabiso lesondlo.'
Iiproteni, isinyithi esinzima, kunye noshukela kwinto enye ewayo
Iiprotein powders ziintlobo ezingumgubo zeprotheyini kwizityalo ( iimbotyi zesoya , ertyisi, irayisi, iitapile, hemp), ubisi (casein okanye iproteni ye-whey), kunye namaqanda (nge Ezempilo zeHarvard ). Kodwa asithethi ngokuthatha ukutya okupheleleyo kwaye sibabeke kwi grinder yekofu ; iinkampani zikhupha iproteni kwiilebhu, ke ufumana iprotein, kodwa hayi amanye amacandelo okutya.
Uyazi enye into onokuyifumana? Isinyithi esinzima, kwaye hayi uhlobo lweSpotify. Uphando olwenziwe yiProjekthi yeLebhu eLungileyo lutyhile ukuba uninzi lweepowder zomgubo abawuvavanyileyo zinelothe, iarsenic, icadmium, nemekyuri, kunye Ibisphenol-A (BPA, isetyenziselwa ukwenza iplastiki). Ukubonakaliswa kwezi zinto kunxulunyaniswa nomhlaza, ukonakala kwengqondo, isifo sentliziyo kunye nokubetha (nge IiNgxelo zabaThengi ). Izinto ezingcolileyo zivela kwimveliso kunye / okanye kubukho beetyhefu emhlabeni, ezifunxwe zizityalo kwaye zibandakanywe kwimigubo (nge Ezempilo zeHarvard ).
Ngaphezulu, iipowder powders ezininzi zongeze iishukela kunye iincasa ezingezizo kunye nemibala . UGibson uxela ukuba ezinye zinokuba ne-'Acesulfame Potassium enombala we-caramel, umbala omdaka ngombala odityaniswe nomphunga, isibindi, umhlaza wedlala lengqula, okanye ileukemia kwiimpuku zaselabhoratri okanye iigundane. ' UGibson wongeza, 'ECalifornia, umbala we-caramel uthathwa njenge-carcinogen enokwenzeka kwaye uphethe ileyibhile' ye-Prop 65 '.
UGibson uphawula ukuba isiraphu yeswekile sisithako sesibini kwiCarnation's Instant Breakfast Breakfast eProtein shake kunye nequips, 'Ayisiyondlela ilungileyo yokuqala usuku lwakho.'
Iiprotheyini ezininzi kunokuba yinto embi
Kuxhomekeka kwisiselo kunye nobungakanani benkonzo, unokufumana ngaphezulu protein ngaphezu kokuba umzimba wakho unokusebenzisa ngokufanelekileyo. Umzimba wakho unokubamba kuphela ukuya kwi-35 yeeprotheyini kwindawo enye. Oko kuthetha ukuba, ukuba u-guzzle ukushukuma kufutshane nexesha lesidlo, umzimba wakho uthatha iprotein eyongezelelweyo engayifuniyo, uyijike ibe siswekile, emva koko uyigcine njengamafutha (nge Impilo Yamadoda ). Esi ayisosiphumo usijongileyo ukuba ukutyeba yinjongo yakho.
Kukho okuninzi. Iindaba Zonyango Namhlanje Iqinisekisa ukuba iprotheyini egqithileyo inokubangela ukungahambi kakuhle kwamathumbu kunye nokugaya isisu, ukuphelelwa ngamanzi emzimbeni, ukudinwa okungachazwanga, isicaphucaphu, ukucaphuka, iintloko, kunye nesifo sorhudo. Kwaye zizinto ezilula ezo - ezongeziweyo, umngcipheko omkhulu onxulunyaniswa neprotein engapheliyo kubandakanya isifo sentliziyo, ukuphazamiseka kwemithambo yegazi, isibindi kunye nokonzakala kwezintso, uhlobo lweswekile 2, umhlaza, isifo samathambo kunye ne-osteopenia.
Usafuna ukushukuma? Ukuba kunjalo, uGibson ucebisa ukuba ufune ukushukuma okuphezulu okanye umgubo ngezona zimbalwa zincinci, akukho mibala ingeyiyo okanye incasa, akukho zithambisi ezingezizo, kwaye akukho ushukela owongeziweyo (nge Ukuhlaziya impilo ). Ngcono okwangoku, yiya phambili uye ku IKitchn kwaye wenze ukushukuma kwakho kwasekuqaleni, kungekho mpuphu ifunekayo.
