Kunze kwekukakavadzana kuripo pamusoro pekuti kudya mazai kwakashata kune hutano hwako (iyo yatinokuudza kare kuti haisi), zvinonakidza kuziva kuti nei nyika yehutano yakasarudza kuti zviri nani kudya mazai akawanda evha pane akazara. mazai. Inowedzera kukura kwemhasuru here? Hazvisi nani kutora mazai ane yolk kuti uwedzere mishonga?
Kana iwe uri wenguva dzose kugym kana kudzidziswa nekambani, unenge waudzwa nezvekukosha kwe post-workout kudya. izvo zvinofanira kuva nazvo kusvika pamwero mukuru mapuroteni nemacarbohydrates kukurumidza kugaya, asi mafuta mashoma.
Mhando iyi yechikafu inokurudzirwa kuve neaya maitiro kuitira kuti maamino acids apinde muropa nekukurumidza, protein synthesis inowedzera uye kukura kwemhasuru. Mafuta chikafu chinotora nguva yakareba kuti chigayiwe, saka hachiwanzo kupa basa rakakura mushure mekurovedza muviri.
Asi kuomerwa nekugovanisa chikafu kunogona kutiita kuti tiwire mukukanganisa. Haasi mafuta chete, macarbohydrates kana mapuroteni, kune akawanda micronutrients zvinodiwa pakupora zvakanaka. Ndiko kuti, kana tikadzivisa mafuta mushure mekudzidziswa, zvingave zvisingabatsiri.
Chii chinoitika kumazai akazara? Nei paine kufungirana? Vanhu vazhinji vanofunga nezvemazai seprotein sosi inobva kune vachena, saka vanorasa majoka pasina kuzvidemba.
Pane kudaro, iyo University of Toronto akaita ongororo yekuona kana mazai akazara ari nani pane mazai machena ekukura kwetsandanyama.
Chidzidzo chacho chakawanikwa sei?
Paive nevechidiki gumi, vangangoita makore makumi maviri nerimwe, vakaita ongororo iyi. Vaifanira kuita a kudzidziswa kwemakumbo iyo yaisanganisira 4 akatevedzana ekuwedzera uye madhindi nekudzokorora ka10 imwe neimwe.
Ipapo vakomana gumi vakakamurwa kuita mapoka maviri:
- Boka 1: akadya mazai matatu akazara mushure mekushanda
- Boka 2: vakadya mari yakaenzana ne 18g yeprotein kubva kuchena mazai, mushure mekushanda zvakare.
Uye nevazvipiri vakapatsanurwa, vakaita nzira dzakasiyana dzekudzidza kuti "anabolic" zvese zvekudya zvaive:
- Vakasanganisa mazai nemishonga inonzi "isotope tracers«. Izvi zvakatibvumira kuona kuti yakawanda sei mapuroteni kubva kumazai aienda zvakananga kune tsandanyama tishu, zvichienzaniswa nedzimwe nhengo dzese.
- Vakapima kuti chikafu chega chega chakanganisa sei mazinga e leucine, uye kuti vakaramba vakakwiridzirwa kwenguva yakareba sei mushure mekudya kwega kwega. Leucine ndiyo yakakosha amino acid muprotein synthesis, uye zvikafu zvinochengetedza huwandu hweropa zvinoonekwa sezviri nani pakukura kwemhasuru.
- Vakabaya makumbo kuti vabvise kamwe kanyama kanyama. Vakabva vavaongorora kuti vaone kuti yaifurira sei protein synthesis mumhasuru fibers.
Masayendisiti anga achiitisa bvunzo kwemaawa mashanu mushure mekupedza kudzidziswa. Vese vechidiki vakadya mazai ese kekutanga vakatanga kudya mazai machena kechipiri, uye zvakasiyana. Nokudaro, chigumisiro chinobva pavhareji chakanga chisina kupiwa, asi nenzira yakananga, kuyambuka data.
Vakagumisa kutii?
Mune girafu kuruboshwe iwe unogona kuona kuti yakawanda sei mapuroteni synthesis yaiitika mumhasuru fibers. Protein synthesis mazinga anowedzera munhengo dzakawanda dzemuviri mushure mekudya, asi munyaya iyi taida kuziva kana vakawedzera kana kwete.
Mune iyo iri kurudyi tinogona kuona kuti protein synthesis mumuviri yaive yakawanda kana shoma yakafanana mumapoka ese ari maviri. Asi kana ukatarisa tsandanyama protein synthesis, vanhu vaidya mazai akazara vaive ne 42% yakawanda protein synthesis pane vanhu vaingonwa varungu chete.
Chaizvoizvo, masayendisiti pachavo vakashamiswa nemugumisiro uye havazivi kuti vangapa sei tsanangudzo yechokwadi. Kunyange zvakadaro, vakataura pamusoro pezvikonzero zvingave:
Iwo akawedzera macalorie kubva mazai akazara achawedzera protein synthesis.
Egg whites ane 73 calories, zvichienzaniswa ne226 yemazai akazara. Sezvineiwo, kudya macalorie akawanda anochengeta protein synthesis kumusoro, kunyangwe ichi chingave chisiri chikonzero chikuru.
Chidzidzo chakafanana chakawana kuti kunwa nhamba imwechete yemakoriyumu kubva kumukaka wakakwana sekubva mumukaka wakatsetseka kwakakonzera kuwedzera kukuru kweprotein synthesis, kunyangwe kudya mapuroteni mashoma.
Ichokwadi kuti makoriyumu ane basa, asi nhamba yatinodya pakudya kumwe haina kunyanyokosha sekutora kwako zuva rese paunenge uchiedza kuvaka tsandanyama.
Cholesterol yemukati yolks inowedzera protein synthesis
Pane zvidzidzo zvinoratidza kuti vanhu vanodya cholesterol yakawanda vanovaka mhasuru yakawanda pane avo vanotora zvishoma. Cholesterol inokanganisa kugadzirwa kwe testosterone uye mamwe mahomoni eanabolic, saka zvine musoro kuti chikamu cheiyo musiyano uchienzaniswa nevachena.
Mamwe emakomponi ari mumabuds anokanganisa gene expression
Mazai yolks anewo mamicronutrients akadai sevhitamini, zvicherwa, uye akasiyana fatty acids, anogona kukurudzira kukura kwemhasuru.
Pakanga pane chidzidzo chakaratidza kuti zvose mazai uye yolks zvakakonzera kuchinja kwemajini ane chokuita nekukura kwemhasuru.
Saka mazai akazara ari nani here pakukura kwemhasuru?
Pakutanga tingati hongu, asi mazinga enguva pfupi eprotein synthesis haashandure mukuwedzera kwekukura kwemhasuru munguva refu.
Ichi chidzidzo chinoratidza kuti haufanirwe kuve nemafuta akaderera mushure mekurovedza muviri. Leucine mazinga akawedzera zvishoma mushure mekudya mazai machena, saka vachena vezai vakagayiwa zvishoma nekukurumidza, asi izvo hazvireve kuti pane yakawedzera mapuroteni synthesis.
