Ngaphandle kwengxoxo-mpikiswano ekhoyo malunga nokuba ukutya amaqanda kuyingozi kwimpilo yakho (esele sikuxelele ukuba akunjalo), kuyanika umdla ukwazi ukuba kutheni umhlaba wokuqina ugqibe ekubeni kungcono ukutya amaqanda amhlophe ngaphezu kokupheleleyo. amaqanda. Ngaba iyakwandisa ukukhula kwezihlunu? Ngaba akulungile ukuthatha amaqanda nge-yolk ukwandisa izondlo?
Ukuba ungumntu oqhelekileyo kwindawo yokuzivocavoca okanye uqeqesho kunye nenkampani, uya kuba uxelelwe ngokubaluleka isidlo sasemva kokujima. ekufuneka iqulathe kakhulu kwiiprotheni kunye neekhabhohayidrethi ukugaya ngokukhawuleza, kodwa amafutha amancinci kakhulu.
Olu hlobo lokutya luyacetyiswa ukuba luqulathe ezi mpawu ukuze i-amino acids ingene egazini ngokukhawuleza, iprotein synthesis iyanda kwaye ukukhula kwezihlunu. Amafutha sisondlo esithatha ixesha elide ukwetyiswa, ngoko ke ayidli ngokuyinika indima enkulu emva kokuzilolonga.
Kodwa ukuthanda kakhulu ukwahlula izondlo kunokusenza siwele kwimpazamo. Ayingomafutha kuphela, iicarbohydrates okanye iiproteni, zininzi micronutrients iyimfuneko ukuze uchache kakuhle. Oko kukuthi, ukuba sigwema amanqatha emva koqeqesho, kunokuba luncedo.
Kwenzeka ntoni kumaqanda apheleleyo? Kutheni kukho ukukrokra? Abantu abaninzi bacinga ngamaqanda njengomthombo weprotheyini esekelwe kwabamhlophe, ngoko balahla ii-yolks ngaphandle kokuzisola.
Endaweni yoko KwiYunivesithi yaseToronto wenze uphononongo lokufumanisa ukuba amaqanda aphelele angcono na kunamaqanda amhlophe ekukhuleni kwezihlunu.
Senziwe njani isifundo?
Kwakukho abantu abatsha abali-10, abamalunga nama-21 eminyaka ubudala, abaye benza olu phando. Kwakufuneka benze a uqeqesho lomlenze equka 4 uthotho lwezandiso kunye noxinzelelo ngophindaphindo lwe-10 nganye.
Emva koko abafana abalishumi bohlulwa bangamaqela amabini:
- Iqela 1: watya amaqanda ama-3 apheleleyo emva kokuzilolonga
- Iqela 2: batya isixa esilingana ne-18g yeprotheyini evela kwabamhlophe beqanda, emva kokuzilolonga ngokunjalo.
Kwaye ngokuhlukana kwamavolontiya, benza iindlela ezahlukeneyo zokufunda ukuba "i-anabolic" njani ukutya kokubini:
- Baxube amaqanda kunye neekhompawundi ezibizwa ngokuba "iitracer ze-isotope«. Oku kusivumele ukuba sibone ukuba ingakanani iprotheyini evela kumaqanda eya ngqo kwizicubu zomzimba, xa kuthelekiswa namanye amalungu.
- Balinganisa ukuba ukutya ngakunye kuchaphazele ngokukhawuleza kangakanani amanqanaba leucine, kwaye bahlala ixesha elingakanani phezulu emva kwesidlo ngasinye. I-Leucine yi-amino acid ephambili kwi-protein synthesis, kwaye ukutya okugcina izinga eliphezulu legazi kuthathwa njengento engcono ekukhuleni kwemisipha.
- Bagqobhoza imilenze ukuze basuse intwana yezihlunu. Emva koko babavavanya ukuze balinganise ngokuthe ngqo ukuba yayinempembelelo njani protein synthesis kwimicu yezihlunu.
Izazinzulu beziqhuba uvavanyo kwiiyure ezi-5 emva kokugqiba uqeqesho. Bonke abancinci abadla amaqanda apheleleyo okokuqala bahamba batya amaqanda abamhlophe okwesibini, kwaye ngokuphambene. Ngaloo ndlela, umphumo osekelwe kumyinge awunikwanga, kodwa ngendlela ecacileyo, ukuwela idatha.
Bagqiba ngelithini?
Kwigrafu esekhohlo unokubona ukuba ingakanani iprotein synthesis eyayisenzeka kwimicu yezihlunu. Amanqanaba okwenziwa kweeprotheyini ayanda kumalungu amaninzi omzimba emva kokutya, kodwa kulo mzekelo sasifuna ukwazi ukuba zanda okanye cha.
Kule isekunene sinokubona ukuba iprotein synthesis emzimbeni yayingaphezulu okanye ingaphantsi okufanayo kuwo omabini amaqela. Kodwa ukuba ujonga kwi-protein ye-muscle synthesis, abantu abatye amaqanda apheleleyo babenayo I-42% ngaphezulu kwe-protein synthesis kunabantu abasela abelungu kuphela.
Enyanisweni, izazinzulu ngokwabo zamangaliswa isiphumo kwaye abazi ukuba ukunika ingcaciso ngokuqinisekileyo. Nangona kunjalo, bahlomla malunga nokuba yintoni oonobangela:
Iikhalori ezongezelelweyo ezivela kumaqanda apheleleyo ziya kwandisa iprotheni synthesis.
Amaqanda amhlophe aqulethe i-73 calories, xa kuthelekiswa ne-226 yamaqanda apheleleyo. Okubangel 'umdla kukuba, ukutya iikhalori ezininzi kugcina iprotein synthesis phezulu, nangona oku mhlawumbi kungesona sizathu siphambili.
Uphononongo olufanayo lufumene ukuba ukusela inani elifanayo leekhalori kubisi olupheleleyo njengoko lusuka kubisi lwe-skim kubangele ukwanda okukhulu kwiprotheni synthesis, ngaphandle kokutya iprotheni encinci.
Kuyinyani ukuba iikhalori zibalulekile, kodwa inani esilityayo kwisidlo esinye alibalulekanga kangako njengokuthatha kwakho imini yonke xa uzama ukwakha izihlunu.
Umxholo we-cholesterol we-yolks unyusa iprotheni synthesis
Kukho izifundo ezibonisa ukuba abantu abasebenzisa i-cholesterol eninzi bakha izihlunu ezininzi kunabo bathatha ngaphantsi. I-Cholesterol inefuthe kwimveliso ye-testosterone kunye nezinye iihomoni ze-anabolic, ngoko kusengqiqweni kakhulu ukuba yinxalenye yaloo mahluko xa kuthelekiswa nabamhlophe.
Ezinye zeekhompawundi kwi-buds zichaphazela i-gene expression
Amaqanda eqanda aqulethe i-micronutrients efana neevithamini, iiminerali, kunye ne-fatty acids ekhethekileyo, enokukhuthaza ukukhula kwemisipha.
Kwakukho uphando olwabonisa ukuba amaqanda apheleleyo kunye nee-yolks abangela utshintsho kwiijeni ezinxulumene nokukhula kwemisipha.
Ngaba amaqanda apheleleyo angcono ekukhuleni kwezihlunu?
Ekuqalekeni sinokuthi ewe, kodwa amanqanaba exeshana elifutshane leprotheyini ayiguquleli ekukhuleni kwemisipha kwixesha elide.
Olu phononongo lubonisa ukuba akuyomfuneko ukuba ube nesidlo sasemva kokuzilolonga esinamafutha aphantsi. Amanqanaba eLeucine anyuke kancinci emva kokutya abamhlophe beqanda, ngoko ke abamhlophe beqanda bagaywa ngokukhawuleza, kodwa oko akuthethi ukuba kukho ukwanda kweprotein synthesis.
