Mapuroteni Asati Arara Anogona Kukurudzira Tsandanyama Kukura

Zvemukati

• Mhedziso
• Sayenzi iri shure kwayo
• Izvi ndezve munhu wese here?
• Chii chaunofanira kudya?
• High-mapuroteni mapeji
• Zvokuwedzera zvichipesana nechikafu chaicho
• Kutora

Mhedziso

Kunyangwe iwe uchida kudzikira uremu kana kuhuwana, chikafu chine huwandu hwakaringana hweprotini chakakosha.

Iwo anoratidza ako macalorie ezuva nezuva anofanirwa kuve ne:

• 10 kusvika 35 muzana yeprotein
• 45 kusvika 65 muzana kubva kumakabhohaidhiretsi
• 20 kusvika 35 muzana yemafuta

Iyo inokurudzirwa mvumo yezuva nezuva yeprotini ndeye 0.8 gramu pa kilogiramu yehuremu hwemuviri. Kutsvagisa kunoratidza, zvakadaro, kuti vatambi vanobatsirwa kubva kune mamwe mapuroteni ekuwedzera kukura kwemhasuru. Vaya vanogara vachisimudza huremu kana kudzidzira kuramba vangabatsirika nekudya 1.3 kusvika 1.8 magiramu eprotein pa kilogiramu yehuremu hwemuviri pazuva.

Izvi zvinoreva kuti murume anoshanda mazana masere nemakumi mapfumbamwe emurume anofanirwa kudya anokwana magiramu anosvika zana nemakumi masere nemana nemakumi mapfumbamwe negumi emaprotini pazuva rekukura kwemhasuru Mukadzi anoshanda-makirogiramu zana nemakumi mana anofanirwa kudya pakati pegumi nesere negumi nemana negumi negumi negumi nepfumbamwe yeproteine ​​pazuva.

Pane here yakakwana nguva yekudya iyi protein? Kunyange uchirova kudya kwemazuva ese kwakanyanya kukosha, kutsvagisa kunoratidza kuti nguva yeproteiniti inogona kuita mutsauko.

Zvidzidzo zvakasanganiswa nezvekuti kudya mapuroteni nekukurumidza mushure mekurovedza muviri kune zvinobatsira pakukura kwemhasuru. Ongororo dzinoverengeka dzinoratidza kuti mapuroteni anodyiwa usati warara anogona zvechokwadi kukurudzira mhasuru kukura.

Sayenzi iri shure kwayo

Mapuroteni anopa amino acids, ayo anovaka mhasuru dzedu. Tsandanyama dzedu dzinozvigadzirisa uye kukura patinenge takarara. Hormone yekukura inokwidziridzwa panguva ino. Iyi hormone inowedzera kukura kwemhasuru uye inoderedza mafuta.

Zvidzidzo zvakaratidza kuti kana iwe ukadya huwandu hwakawanda hweprotein usati warara, iwe unotora mukana wakazara weiyi spike mukukura kwehomoni uye wedzera mhasuru kuwana. Izvi zvinoitika nekuti urikupa amino acids ayo anodiwa kugadzirisa nekukura.

Chidzidzo che2012 chakaongorora mhedzisiro yekudya mapuroteni usati warara nevane gumi nevatanhatu vane hutano vadiki vechikamu. Vakaita bout imwechete yekusimudza uremu manheru uye vakapihwa magiramu makumi maviri eprotein nekukurumidza mushure mekurovedza muviri. Makumi makumi matatu maminetsi asati arara, vasere vevarume vakamwa chinwiwa ne40 gramu yekesi. Tsandanyama protein synthesis mitengo yakawedzerwa mune varume vasere vakadya chinwiwa checasein vasati vavata. Izvi zvakapa humbowo hwekuti mapuroteni anowedzera kurovedza muviri mushure mehusiku kupora.

Mumwe kubva muna2015 akatarisa makumi mana nemajaya pavakapedza chirongwa chemavhiki gumi nemaviri ekurwisa. Vese vatori vechikamu vakadya yakakura-protein chikafu (1.3 gramu yeprotein pamakirogiramu ehuremu hwemuviri). Rimwe boka rakadya chinwiwa vasati varara riine 27.5 gramu eprotein uye gumi nemashanu magiramu emakabhohaidhiretsi. Rimwe boka rakagashira chinwiwa che placebo. Boka iro rakadya iro puroteni chinwiwa rakaona kukura kukuru musimba remhasuru, saizi yemhasuru, uye saizi yemhasuru fiber.

Nekudaro, zvese izvi zvidzidzo zvaive nemipimo. Hazvina kujeka muzvidzidzo zvese zviri zviviri kuti kuwedzerwa kwehuwandu hwezuva nezuva hweprotein yekudyiwa kana iyo protein yekudyiwa kunyanya pamberi pemubhedha zvakakonzera musuru kuwana.

Nekudaro, iyo yakazara muviri wekutsvagisa nezvekudya kweprotein uye kukura kwemhasuru kwaitisa iyo kutora chimiro chekuti "casein protein (~ 30-40 g) usati warara inogona kuwedzera zvakanyanya MPS [mhasuru protein synthesis] uye metabolic rate mukati mehusiku. ” Vanokurudzira kudya kwemapuroteni panguva yehusiku yevatambi vanodzidzisa mangwanani-ngwanani vasina kudya, kana manheru mushure mekudya kwemanheru.

Uye mukuenzanisa kwakasiyana makabhohaidhiretsi anodya mavhoti mapuroteni anotonhorera usati warara, boka reprotein rakanga ravandudza metabolism.

Izvi ndezve munhu wese here?

Chidzidzo che2011 chakaongorora kurasikirwa kwemhasuru zera nezera. Vane gumi nevatanhatu "varume vakuru vane hutano" vakapinda muchidzidzo ichi. Makumi masere akadyiwa kasinini, puroteni inononoka-kugaya, usati warara. Imwe hafu yaive ne placebo. Vaya vaidya mapuroteni ekasiini vakaratidza zvimwe zvakanaka husiku hwese-muviri protein protein. Izvi zvinoreva kuti mapuroteni ekudya usati warara akakurudzira mhasuru kukura, kunyangwe mune vanhu vakuru uye vashoma vanoshingaira.

Zvisinei, zvimwe zvinoratidza kuti mukugara, vanhu vakafutisa, chikafu chinorara usati warara chinowedzera insulin mazinga mangwanani anotevera. Izvi zvinogona kutungamira mukuwedzera huremu. Izvi zvinoita kunge zvechokwadi kune ese mapuroteni uye makabhohaidhiretsi. Naizvozvo, mabhenefiti ehusiku, pre-kurara maprotein snack anoonekwa zvakanyanya muvatambi, vanoita zvezuva nezuva, kana vakwegura.

Chii chaunofanira kudya?

Kana iwe uchida kusimudzira kukura kwemhasuru panguva yekurara, chii chaunofanira kudya? Avhareji munhu mukuru anofanirwa kutsvaga chimwe chinhu chine gumi kusvika pa20 magiramu eprotini.

Kwakanaka masosi emapuroteni anosanganisira:

• huku
• hove uye hove
• tofu
• nyemba, nyemba, uye mapea
• Greek yogati, kottage chizi, uye ricotta chizi
• mazai
• nzungu

Anenge matatu maunzi ehuku, salmon, 90-muzana yakaonda pasi nyama yemombe, kana 1 mukombe webhinzi dzakabikwa kana nyemba zvinokubatsira iwe kusvika 20-gramu protein chiratidzo. Zvimwe zvakakodzera mapuroteni epamusoro-soro anosanganisira:

• 1 mukombe we1 muzana mukaka mafuta cottage cheese
• chidimbu chimwe chechingwa nenzungu ruomba uye girazi re1 muzana mukaka
• mudziyo unoshandira kamwe chete weiyo yakajeka yechiGreek yogati nemabriji
• mazai matatu akaomeswa

High-mapuroteni mapeji

• bruschetta huku, iine mavara macheri matamati uye basil
• skinny lemon tilapia, ine kirimu chizi mandimu muto
• howa bison inotsvedza, ine yakanyunguduka chizi uye chidimbu chemadomasi
• lentiy dzakarukwa nemiriwo, yakakura nechingwa chakakora
• iyo yekupedzisira vegan protein burrito, yakazara nequinoa uye bhinzi nhema

Zvokuwedzera zvichipesana nechikafu chaicho

Nepo mapuroteni powders, kuzunza, uye mabhawa zvinogona zvakare kupa huwandu hwakaringana hweprotein, zviri nani kudya "chaicho" chikafu panzvimbo pekudya kwakawanda.

Izvi zvinowedzera hazvipe izvo zvinovaka muviri sekudya kwakazara senyama yakaonda, mazai, kana yogati. Ivo zvakare anowanzo kurongedzwa neshuga kana zvinotapira zvekunyepedzera uye anogona kunge akareba macalorie. Zvakare, zvinowedzera hazvisi zvakanyatsodzorwa neU.S.Food uye Drug Administration. Izvo zvakati, izvo zvidzidzo zvataurwa pamusoro zvakashandisa mapuroteni ekuwedzera, kwete akavhenganiswa mapuroteni chikafu.

Kana iwe uchinetseka kusangana neyako yezuva nezuva yakakurudzirwa caloric kana mapuroteni anodikanwa, puroteni zunza inogona kuve yakanaka sarudzo. Dhipatimendi reUrimi reU.S. rinokurudzira nezve 2 600 macalorie pazuva kune murume anoshanda zvine mwero uye macalorie zviuru zviviri pazuva kune mukadzi ane hunyanzvi hwekuchengetedza uremu. Kana iwe uri kuronga kudzikisa uremu, yako macalorie zvido zvichave zvakaderera.

Kutora

Kana iwe uri kutsvaga kukurudzira mhasuru kukura kubva kubasa kwako, funga kuwedzera mapuroteni kune ako ekupedzisira-husiku maitiro. Nekupa maamino acids ayo mhasuru dzako dzinoda kugadzirisa uye kuvaka patsva panguva yekurara, iwe unogona kuwana zviwanikwa iwe uchizorora.