Idya Mapuroteni Zvikafu Zvakapfuma Mune Iyi Amino Acid Mushure meKurovedza kweZvakanakisa Hot-Muviri Mhedzisiro

Zvemukati

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Izvo zvaunodya mushure mekudzidzira kwako zvinenge zvakakosha sekuita kurovedza muviri munzvimbo yekutanga. Uye pamwe unoziva kuti, chingave chikafu kana chikafu, repast yako inofanira kusanganisira imwe protein, sezvo chiri chikafu chinobatsira kugadzirisa tsandanyama dzako dzakashanda nesimba. (Tsvaga Nei Vakadzi Vachida Nzira Itsva yeKudya Kwemitambo.)

Asi kunyangwe kana iyi isiri nhau kwauri-uye uine mashoma mapuroteni-akapfuma sarudzo pawakagadzirira nguva dzese-izvi ndizvo zvaunogona kwete ziva: Yese mapuroteni masosi haana kugadzirwa akaenzana. Zvikafu zvakasiyana zvemapuroteni zvinoumbwa neakawanda kana mashoma emakumi maviri akakosha amino acids (zvivharo zvekuvaka mapuroteni), chimwe chatiri kunyanya kufarira izvozvi. (Ona Bvunza Chiremba Chekudya: Yakakosha Amino Acids.)

"Leucine ndeimwe yemamino acids uye kutsvagurudza paunowedzera ongororo inoratidza basa rakasarudzika raanobata muswe protein protein," anotsanangura kudaro Connie Diekman, R.D, director wezvekudya kuyunivhesiti kuWashington University kuSt Louis.

Tsvina yemapuroteni synthesis ndizvo zvinoitika kana muviri wako ukavaka kana kuvaka zvakare mapuroteni matsva akasimba kupfuura avo ekare mavhezheni. Uye chidzidzo chitsva mukati Mishonga & Sayenzi muMitambo & Exercise akawana kuti kuwana magiramu mashanu e leucine acid mushure mekushanda mukati mekudya kwekudya kune 23 gramu yeprotein inogona kunge iri nzvimbo inotapira kana zvasvika pakuwana iyi mhasuru-kuvaka bhenefiti. Vatori vechikamu vakadzidza vakatora nosh ine 23 magiramu emapuroteni uye 5 magiramu e leucine aive ne33 muzana yepamusoro mwero wemhasuru protein synthesis kana ichienzaniswa nevatori vechikamu vaive nechikafu chakazara nemacarbs nemafuta chete. Zvakare, avo vaive nekatatu huwandu hweprotein uye leucine vaive ne "zvisina basa" misiyano mubhenefiti, saka zvinobva zvaitika kuti zvimwe hazvireve kuti zviri nani.

Zviri nyore, akawanda mapuroteni masosi anotosanganisira leucine. Diekman anokurudzira soya, nzungu, salmon, maamondi, huku, mazai, uye oats. "Kunyange zvazvo leucine ichiwanikwa muzvikafu zvine mapuroteni mazhinji ezvipfuyo izvi zvinopa huwandu hwakawanda, zvichiita kuti zvive nyore kumadzimai kuti vawedzere kudya nguva dzese uye mushure mekurovedza muviri," anodaro Diekman. (Ona: Iyo Yakanakisa Nzira yekuwana Lean Muscle.)

Ita kuti munchie yako iwedzere kusimba nekuwedzera mamwe macarbs: "Kushandisa leucine ine makabhohaidhiretsi sezviyo zvakakwana, michero, uye miriwo zvichida inopa kukurudzira kwemaitiro ekuvaka tsandanyama zvichiita kuti zvive nani mushure mekudzidzira kupora," anodaro Diekman. Edzai mazai akaomeswa akaomeswa ane chibage chakazara chegorosi uye nzungu bhinzi kana salmon ine mupunga wakasviba uye broccoli.

(Kuti uwane mamwe ma hacks ekudya ane hutano, dhawunirodha yazvino yakakosha edition yedu yedhijitari magazini-isina!)

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