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Zvemukati

• Kuunganidza neProtein Supplements
• Ongororo ye

Paunenge usina nyama-uye yekurovedza muviri rat, wajaira vanhu vazhinji kuyedza kukugonesa kuti hausi kuwana mapuroteni akakwana. Chokwadi ndechekuti, iwe pamwe uine kuverenga kwako kwezuva nezuva pasi pesimba (mukaka we soy! Quinoa!). Asi masayendisiti ekurovedza muviri ari kukurudzira vanodya miriwo-kunyanya vegans-kuti vatange kubvunza mubvunzo wakasiyana: Ndiri kuwana kodzero here? mutsa zveprotein?

"Mapuroteni-anodyarwa akadzika kwazvo muamino acids akakosha, uye pasina mapuroteni emhuka kana emukaka, zvinonetsa kune vezvirimwa uye vegans kuti vawane hutano hwakanaka," anodaro Jacob Wilson, Ph.D., director weHuman. Performance uye Sports Nutrition Lab paYunivhesiti yeTampa.

Iwo makumi maviri nemaviri akakosha amino acids-mazhinji ayo muviri wako unoburitsa-ndiwo anovaka mapuroteni. Uye kusimudzira mapuroteni synthesis-inoshandura mhasuru yekuvaka mhedzisiro-yako maamino acid mazinga anoda kusvika pane imwe chikumbaridzo. Pasina zvese zviri zviviri zvakakwana zvakakwana uye akakwana mhando dzeamino acids, yako yekuvaka-mhasuru kugona kunogona kudzvanywa, anotsanangura Wilson.

Sei izvi zvichinyanya kukosha kune vanodya miriwo uye vegans? Iwo akapfuma masosi emapfumbamwe akakosha amino acid ayo muviri wako usingakwanise kugadzira mapuroteni emhuka, senyama tsvuku, huku, mazai, uye mukaka. Zvitatu zveava mapfumbamwe zvine branched-chain amino acids (BCAA) uye zvakanyanya kukosha pakupora kwekudzidzira. Yako yekumashure-yekurovedza kushamisika inogona kutarisira dambudziko: Kana vanodya zvirimwa vakadya zvemhando yepamusoro mapuroteni mapoda, senge whey uye soy, ayo ane ese mapfumbamwe macomputer, hapana kunetsekana, Wilson anodaro. (Tenga whey protein kuti uwane flavour yako uye nyora paGNC Live Well.) Dambudziko rinouya apo chikafu chinopesana nekudya uye zvirambidzo zvekudya zvinoita kuti whey nesoya zvisave sarudzo.

Iwe hausi kuzoparadzwa pane chinodyarwa-chakavakirwa kudya. Mamwe mapuroteni ekudyara "akazara," zvichireva kuti ane zvese zvipfumbamwe zvakakosha amino acids mune chikafu chimwe chete. Izvo zvinonyanya kuwanikwa zveiyi quinoa, hempseeds, chia mbeu, uye soy.

Mapuroteni asina kukwana, kunyange zvakadaro, akati omei zvikuru: “Mapuroteni mazhinji ezvirimwa haana maamino acids anokosha, mamwe chete, uye ndeapi anosiyana kubva pakudya nekudya,” anodaro Brad Schoenfeld, Ph.D., director. yeHuman Performance Lab paCity University yeNew York. "Iwe unofanirwa kusanganisa mapuroteni ekudyara zvine hungwaru mukati mezuva rese kuti upe kuzara kwakazara kweese akakosha amino acids."

Bhinzi, semuenzaniso, yakadzikira muamino acid lysine, asi yakasanganiswa nelysine-rich rice inobvumira kudya kwezviviri izvi kuve puroteni yakakwana. Mamwe maAce mubatanidzwa anosanganisira hummus nepita, nzungu ruomba nechingwa chegorosi chakazara, uye tofu nemupunga-zvese izvi zvinopa zvese zvipfumbamwe zvakakosha amino acids kana zvabatanidzwa pamwechete. Uye haufanirwe kudya vaviri vacho vese mukudya kumwe chete. Muviri wako unobata chengetedzo yemamino acids, saka unogona kuwana bhinzi pakudya kwekuseni uye mupunga wekudya kwemasikati, Schoenfeld anowedzera.

Saka zvinokwanisika here kuwana amino acids akakwana kubva pakudya-kwakavakirwa zvirimwa? Hongu, anodaro Schoenfeld. Asi kudya kumwe kweproteinete pazuva hakuna kukwana kuti uchengetedze matura ako. Izvi zvinoreva kuti kunze kwekunge uri kushingairira kutarisa kuti mapuroteni api auri kudya uye uchiziva makemikari ekugadzira, kuchengetedza yakakwana uye yakazara amino acid dziva kunogona kuomarara kuenderana-kunyanya kana uchishingairira uye uine mhasuru dzakakwirira. amino acid inoda, anowedzera.

Kuunganidza neProtein Supplements

Kana iwe uri vegan, soy-isina, uye isina mukaka, kana kunonoka pakubatanidza chirimwa-based mapuroteni masosi, funga kuyedza amino acid yekuwedzera kamwe pazuva kwemavhiki mashoma (hapana kukuvadza mukuwedzera mamwe amino acids, vatsvakurudzi vanovimbisa).

Vaviri Schoenfeld naWilson-pamwe nevazhinji vatsvagiri-vanobvuma kuti kuwedzera kunobatsira kuchengetedza tsandanyama dzako kuti dzisatyoka. Vakadzi mune 2010 yekuJapan yekudzidza avo vakatora BCAA zvinowedzera pamberi pebasa rakaporeswa kubva mumashure mejimu mhasuru kusuwa nekukurumidza mumaawa nemazuva anotevera. Ongororo yemuna 2011 yekuBrazil yakawana kuti 300 milligrams yeBCAA yakawedzera huwandu hweokisijeni muropa revatori vechikamu, zvichivabatsira kuti vasanzwe kuneta mushure mekurovedza muviri kwakanyanya.

Nzira yakanakisa yekuwedzera amino acid supplements pakudya kwako?

Wedzera mushure mekushanda: Zvizhinji zveongororo zvinoratidza mhedzisiro yakanaka kana vatori vechikamu vachiwedzera amino acids mukati mushure mekudzidzira. Iyo yakakosha nguva yekuzadza ndeye kana iwe uchidikitira pakubuda kwezuva, anodaro Wilson.Kana iwe uchimhanya kana kurovedza muviri mune yakatsanya mamiriro, mushure meizvozvo muviri wako uri kuyedza kupora pasina kana chinhu kusvikira iwe uchizadza icho neprotein uye amino acids.

Tarisa leucine: Vanotsvagurudza kubva kuU.S. Army Research Institute yeEnvironmental Medicine vakawana kuti apo vatori vechikamu vakatora leucine-rich inokosha amino acid yekuwedzera (maringe neyakakosha) panguva yemaminetsi makumi matanhatu emabhasikoro, yavo mapuroteni mapuroteni akawedzera ne33 muzana. MusclePharm's Amino 1 ine chiyero chakakura cheamino acid, uye inouya nemadiki mashoma saizi yako nzira ($ 18 ye15 servings, musclepharm.com).

Ongororo ye