Ukunciphisa ubunzima? Ngaba ucinga yonke ikhalori? Esi ayisosizathu sokuzinqula kwiiproteni! Ngoobani abazicebisayo abafuna ukusetyenziswa kwabo mihla le kwi-10-35% ye-calorie yomxholo we-calorie yokutya ngokubanzi. Esi salathisi sivumela ukugcina ukusebenza kwesiqhelo somzimba, okuthetha ukunciphisa ukusetyenziswa kweprotheni eyakhetha umntu oxhamlayo.
Ngelishwa, nge-calori ye-calorie, ukungabikho kweprotein emzimbeni akunakuphepheka. Ukucutha iikhalori kuchaphazela kakubi i-nitrogen ibhalansi ye-nitrogen: Iproteni iqala ukusetyenziswa ngumzimba njengomthombo wamandla, kwaye ayisiyongxaki ye-muscular, kwaye ayisiyongxaki nje. Ngenxa yoko, usonjululwa kwesayensi yokwandisa inani leprotein ekufumaneni inkanuko ye-ilahleko encinci yezihlunu zemisipha enesimo esiphezulu somzimba somzimba.
Izazinzulu ziqhuba kakuhle izifundo malunga nomxholo weprotheyini. Kuvavanyo olunye, inqanaba lokuphulukana nobunzima ebantwini lithelekiswa, kusetyenziswa × 0.8 g yeprotein ngekhilogramu nge-1.4 yeegreyiti kwikhilogrem nganye. Kwavela ukuba ukutya okuzityebi kwiprotheni kwenza ukuba ikwazi ukugcina ubunzima bemisipha ngakumbi. Kolunye uphononongo, ukongeza kokugcinwa kokutya, abathathi-nxaxheba benze imithambo yomzimba, kwaye iqela elisetyenziswe yiprotein lokutya eligcina ubunzima be-protein ye protein ye protein ye protein ye protein ye protein ye protein ye protein ye protein ye protein ye protein yeprotein ilinganiselwe. Ke, abaphandi bafumanise ukuba ukutya okutyayo kukhala ngokusebenza ngokulinganayo kusebenza ngakumbi ukunciphisa umzimba kwaye kuchaphazele umzobo kunokuba i-tier ye-tier.
Iziphumo ezinomdla zezinye isifundo esikhulu, esaqhubeka ngaphezulu konyaka. Ixesha lovavanyo lahlulwahlulwa zizigaba ezibini: iinyanga ezine - inqanaba lokukhutshwa kweekhilogramu ezongezelelweyo, iinyanga ezisibhozo - inqanaba lokugcina iziphumo ezifunyenweyo. Ukutya kubathathi-nxaxheba abathathi-nxaxheba bahluka kwindlela yokusasazwa kwezakha mzimba. Ke, iqela elinye lalandela i-55% ye-carbohydrate, iiproteni ezili-15, ezingama-30%, ukutya kwabanye abathathi-nxaxheba kunye neepesenti ezingama-30 kunye namafutha angama-30%. Kuyaphawuleka ukuba inani lokukhutshwa kwesisindo laliphantse lalinganayo kuwo omabini amaqela, kodwa abathathi-nxaxheba beqela lesibini baphulukana nobunzima bomzimba obukhethekileyo. Ukongeza, babonisa isiphumo esiphakamileyo emva kokutya: Iipesenti ezingama-64 zabathathi-nxaxheba bagcina ubunzima ngempumelelo, ngelixa phakathi kwabathathi-nxaxheba kwiqela eliphantsi leli qela lalingama-45% kuphela. Ukuthetha ngokuthatha ukutya okuphelileyo, kufanelekile ukuba iqela elalihleli kwisidlo esisezantsi le-Deet ayina-0.8 g yeprotheyini ngobunzima bomzimba ngemini, ngelixa ukutya kweqela lesibini kucingelwa kabini ukusela - 1.6 g yeproteyini yomzimba omkhulu ngemini. Ngapha koko, abalandeli bendlela yokutya eProtein banika ingxelo yokungabikho kwemvakalelo yendlala ngexesha lokutya.
Iziphumo zophando zibonisa ukuba iprotheyini yonyusa imvakalelo ye-Sakane ithelekiswa nokutya okuphakathi komhlaba. Omnye umda ongenakuqondwa kwe-caloric ye-caloin yokutya okuncinci. Oku kuchaza ukusebenza ngempumelelo kweprotein. Ngendlela, umxholo weprotein kwiqela leprotein yokutya yi-10 ukuya kwi-40% yokutya kwemihla ngemihla - kwaye ungasoloko iphakamile kunalo naluphi na utolo. Umzekelo, iprotheyini ibandakanya ukutya, ukusetyenziswa kwentsingiselo kuphela 1.12 g yeproteyini ngekhilogramu ngekhilogramu.
Ngokutsho kophando lwamva nje, kukhuselekile ukugqiba kwelokuba inani leprotein ene-calorie ene-calorie iphezulu kufuneka ingaphezulu kunendlela yokutya okuqhelekileyo. Kwaye nangona kufuneka ukuba kwenzeke kwindima yeprotheyini yokusebenza komzimba womntu obonisa ubunzima, kodwa uhlalutyo lwabonisa ukuba i-1.05 g yeproteyini ngekhombano ngekhompyutha.