Bvunza Chiremba Chiremba: Kudya Zvakawanda Mapurotini Kutambisa Here?

Zvemukati

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Mubvunzo: Ichokwadi here kuti muviri wako unogona kungogadzira mapuroteni akawanda panguva imwe chete?

A: Aiwa, hachisi chokwadi. Ndakagara ndichiwana pfungwa yekuti muviri wako unogona chete "kushandisa" imwe huwandu hweprotein inosetsa, sezvo chii chinoitika kana iwe ukapfuura iyo nhamba? Ino pfuura nepasisitimu yako isina kugadziriswa?

Mapuroteni uye kuti yaunoda zvakadii nyaya isinganzwisisike, kazhinji nekuti takagara tichitarisa kuwanda kwemapuroteni atinoda muzvikafu zvedu zvinoenderana kudzivirira kushomeka uye kwete optimal amount. Kana uri kutsvaga kuona kuti wawana mazinga akakwana eamino acids akakosha, ipapo uchada kumwe kuri pakati pe50 kusvika 60 magiramu emapuroteni zuva rega rega. Ndinoziva vazhinji vezvekudya zvinovaka muviri vanotenda kutora zvinopfuura izvo kutambisa.

Asi ini ndichabheja kuti hausi kuverenga SHAPE kubatsira kudzivirira kushomeka kwekudya-iwe ungangoda kudzikira pasi, kudzidzisa zvakanyanya, kuita zvirinani, kana zvese zviri pamusoro. Kune izvi isu tinofanirwa kutarisa kunze kwekuperevedza uye kutarisa kuti ndezvipi zvakaringana pakuvaka nekuvakazve tsandanyama. Padanho rayo rekutanga, kuti izvi zviitike iwe unoda mapuroteni synthesis sezvo mapuroteni ari ese ari mabhuroko ekuvaka emhasuru uye gasi kubatidza maitiro.

Vatsvagiri vanobva kuYunivhesiti yeTexas vaida kuona kuti ungagadzirise sei maitiro uye kana nguva yeprotein yako ichikosha. Vaive neboka rimwe revanozvipira vanodya chikafu cheprotein (90-gramu) pakupera kwezuva uye imwe nzvimbo kunze kweprotein kudya mukati mezuva (30 gramu pakudya). Avo vaidya mapuroteni pakudya kwega kwega vakapa kuwedzera kukuru kweprotein synthesis.

Saka makumi matatu magiramu inoita kunge chiyero chakaringana kusvika pakubuda kweproteinine, zvichireva kuti dai waive nemagiramu makumi mana eprotein mukugara kumwe (sezvakawanikwa muzvizhinji zvekudya zvinotsiva mapakeji), hauzoone imwezve protein synthesis. Asi izvi zvinoreva here kuti mamwe magiramu gumi eprotein anoenda kunoparara?

Kwete, zvinongoreva kuti hazvizoshandisirwe kuwedzera kuwedzera mapuroteni. Asi puroteni haisi imwe-trick macronutrient-inogonawo kushandiswa kune zvimwe zvinhu. Kana iwe ukadya mapuroteni mazhinji pamusoro pezvido zvako zvekuvaka mhasuru, muviri wako unongopaza protein nezvikamu zvayo wozvishandisa nesimba. Pane mabhenefiti maviri ekudya mapuroteni akawanda zvekuti mamwe anogona kushandiswa nenzira iyi.

Yokutanga ndiyo thermic effect yezvokudya. Mapuroteni ndiwo anonyanya kudzvanya micronutrient-kumwe kufungidzira kunoratidza kuti zvinotora muviri wako kanenge kaviri macalorie kuti apaze uye ashandise protein kupfuura zvazvinoita makabhohaidhiretsi.

Protein zvakare inounza imwe hormonal milieu pane carbs, imwe yakanakira kuwana uye kugara yakaonda. Paunodya makabhohaidhiretsi, mahormone insulin uye glucagon anosunungurwa. Insulin inoisa mabhureki pakusunungurwa kwemafuta kubva mumasero emafuta uye inoshandiswa nemuviri wako kutyaira maamino acids kubva kumapuroteni kuenda kumamhasuru ako. Munguva iyi, insulini inofambisawo shuga (sezvo uine hwaro hweshuga muropa rako) mumafuta kana tsandanyama maseru. Izvi zvinogona kukonzera shuga yakaderera muropa (iyo inogona kukonzera kuti unzwe "kure" kana kureruka-musoro), saka muviri wako unoburitsa glucagon, ine basa rekutanga kutora shuga yakachengetwa kubva pachiropa chako woiendesa muchirongwa chako kuitira kuti unochengetedza kunyange-keel shuga yeropa. Imwe bhonasi yeglucagon ndeyekuti inoita kunge inowedzerawo kuguta, ichiita kuti unzwe kuzara uye kugutsikana. Glucagon inogonawo kukurudzira masero ako emafuta kuti abudise mafuta, asi iwo maficha eizvi achiri kufungidzirwa muvanhu.

Kunyangwe izvi zvichinzwika senge mushando wekudzidza nezve protein, zvinoshanda muhupenyu chaihwo futi. Kurera-kurasikirwa zvidzidzo izvo zvinosanganisira yakakwira-mapuroteni (zvakapetwa zvakapetwa "kudzivirira kushomeka" mazano) boka rekudya rinoratidza kukura kukuru kwekurema uye kugadzirisa zvirinani mukuumbwa kwemuviri. Nepo paine muganho kusvika padanho iwe raunogona kuwedzera protein synthesis mune imwechete kugara, muviri wako unoisa chero yakawedzera mapuroteni kuti ishandise zvakanaka.

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