Yehlisa isisindo? Ngabe ubheka wonke amakhalori? Lesi akusona isizathu sokuzisika ngokwakho kumaprotheni! Obani abancoma abakhuthaza isidingo sokusetshenziswa kwabo okuphelele kwenani le-10-35% yokuqukethwe kwekhalori yokudla okujwayelekile. Le nkomba ivumela ukugcina ukusebenza okujwayelekile komzimba, okusho ukunciphisa ukusetshenziswa kwamaprotheni kuvunywa yisibalo esivame kakhulu.
Ngeshwa, ngokudla okunamakhalori aphansi, ukuntuleka kwamaprotheni emzimbeni akunakugwenywa. Ukunciphisa amakhalori athinta kabi i-nitrogen Balance: Amaprotheni aqala ukusetshenziswa ngumzimba njengomthombo wamandla, okuholela ekulahlekelweni kwemisipha, hhayi nje. Ngakho-ke, ukuzithethelela kwesayensi ngokwandisa inani lamaprotheni ekudleni kuyisifiso sokulahleka okuncane kwezicubu zomzimba.
Ososayensi basebenza ngenkuthalo izifundo ngendaba yokuqukethwe kwamaprotheni. Ekuhlolweni okukodwa, izinga lokunciphisa umzimba kubantu liqhathaniswa, lisebenzisa i-× 0.8 g lamaprotheni ngekhilogremu yesisindo somzimba, futhi kubantu abahleli ekudleni kwamaprotheni ngekhilogremu ngekhilogremu. Kwavela ukuthi ukudla okucebile kumaprotheni kwenza kwaba nokwenzeka ukugcina isisindo semisipha eminingi. Kwesinye isifundo, ngaphezu kokugcinwa kokudla, ababambiqhaza basebenzise umzimba ngokomzimba, futhi iqembu elalisetshenziswa ekudleni kwamaprotheni lagcina ubuningi bemisipha kunabahlanganyeli babo be-Protein Prefein Rate Rate Rap. Ngakho-ke, abaphenyi bathola ukuthi ukudla kwamaprotheni okuhambisana nokusebenza ngokulinganiselayo kusebenza kakhulu ekulahlekelweni kwesisindo futhi kuthinta kangcono isibalo kunokudla okuphansi.
Imiphumela ethokozisayo yolunye ucwaningo oluningi, lwenzeka isikhathi esingaphezu konyaka. Isikhathi sokuhlola sahlukaniswa ngezigaba ezimbili: izinyanga ezine - isigaba sokukhululwa kwamakhilogremu angezekile, izinyanga eziyisishiyagalombili - isigaba sokugcina imiphumela etholakele. Ukudla kwamaqembu ababambiqhaza ahlukile ngendlela yokusatshalaliswa kwezakhi zomzimba. Ngakho-ke, elinye iqembu lalandela ukudla okubandakanya ama-carbohydrate angama-155, amaprotheni angama-15%, ukudla kwabanye ababambiqhaza kwakuqukethe ama-40% amaprotheni nama-30% amafutha. Kuyaphawuleka ukuthi inani lesisindo esikhishwe lalicishe lifane kuwo womabili la maqembu, kepha ababambiqhaza beqembu lesibili balahlekelwa isisindo somzimba ngokunembile. Ngaphezu kwalokho, bakhombisa umphumela ophakeme ngemuva kokudla: ama-64% wababambiqhaza agcinwe ngempumelelo isisindo, kanti phakathi kwabahlanganyeli beqembu eliphansi lendawo lalingama-45% kuphela. Ekhuluma ngokuthola ukudla kwamaprotheni, kufanelekile ukuqaphela ukuthi leli qembu elalihleli ekudleni kwendawo eliphansi liphuza amaprotheni esisindo somzimba ngosuku, ngenkathi ukudla kweqembu lesibili kuthatha kabili ukusetshenziswa - 1.6 g yamaprotheni omzimba omkhulu ngosuku. Ngaphezu kwalokho, abalandeli be-Protein Ukudla okudlayo babike ukungabikho komuzwa wendlala ngesikhathi sokudla.
Imiphumela yocwaningo ikhombisa ukuthi amaprotheni akhulisa umuzwa we-satiety uma kuqhathaniswa nokudla okuthe xaxa. Okunye okungekho emthethweni kanye ne-caloric yokudla kwamaprotheni incane. Lokhu kuchaza ukusebenza kahle kokudla kwamaprotheni. Ngendlela, okuqukethwe kwamaprotheni eqenjini lamaprotheni okudla kungu-10- 40% wokudla kwansuku zonke - hhayi njalo le nkomba ephakeme kunanoma yikuphi okunye ukudla. Isibonelo, amaprotheni afaka ukudla, okusho ukusetshenziswa kuphela okungu-1.12 g we-protein ngekhilogremu ngayinye yesisindo somzimba.
Ngokusho kocwaningo lwakamuva, kuphephile ukuphetha ngokuthi inani lamaprotheni anokudla okunamakhalori aphansi kufanele kube ngaphezulu kokudla okujwayelekile. Futhi yize kudingekile ukujula kwendima yeprotheni ekusebenzeni komzimba womuntu okunciphisa isisindo, kepha usalokhu kuhlaziya kukhombisa ukuthi i-1.05 g yamaprotheni ngenkomba eyanele yokugcina isisindo somzimba.