Ngaphandle kwenkulumompikiswano ekhona mayelana nokuthi ukudla amaqanda akulungile yini empilweni yakho (esivele sikutshela ukuthi akunjalo), kuyathakazelisa ukwazi ukuthi kungani umhlaba wokuqina unqume ukuthi kungcono ukudla amaqanda amhlophe amaningi kunokudla okuphelele. amaqanda. Ingabe kwandisa ukukhula kwemisipha? Akungcono yini ukuthatha amaqanda nge-yolk ukwandisa izakhi?
Uma ujwayele ukuya ejimini noma uziqeqesha nenkampani, uzobe utshelwe ngokubaluleka kwakho ukudla kwangemva kokujima. okufanele iqukathe ikakhulukazi amaprotheni nama-carbohydrate ukugaya okusheshayo, kodwa amafutha amancane kakhulu.
Lolu hlobo lokudla lunconywa ukuthi luqukathe lezi zici ukuze ama-amino acid angene egazini ngokushesha okukhulu, amaprotheni synthesis anda futhi ukukhula kwemisipha. Amafutha awumsoco othatha isikhathi eside ukugaya, ngakho awavamile ukuwenza ube neqhaza elikhulu langemuva kokujima.
Kodwa ukuthanda ukuhlukanisa imisoco kungasenza siwele emaphutheni. Akuwona kuphela amafutha, ama-carbohydrates noma amaprotheni, maningi micronutrients okudingekayo ukuze ululame kahle. Okungukuthi, uma sigwema amafutha ngemva kokuqeqeshwa, kungase kube okuphambene.
Kwenzekani emaqandeni aphelele? Kungani kukhona ukusola? Abantu abaningi bacabanga ngamaqanda njengomthombo wamaprotheni asekelwe kwabamhlophe, ngakho balahla izikhupha ngaphandle kokuzisola.
Esikhundleni salokho, i- Inyuvesi yaseToronto wenze ucwaningo lokunquma ukuthi amaqanda aphelele angcono yini kunamaqanda amhlophe ekukhuleni kwemisipha.
Ngabe isifundo senziwa kanjani?
Kwakukhona abantu abasha abangu-10, cishe iminyaka engu-21, abenze lolu phenyo. Kwakufanele benze a ukuqeqeshwa umlenze equkethe 4 uchungechunge lwezandiso nokucindezela ngokuphindaphinda okungu-10 ngakunye.
Khona-ke abafana abayishumi bahlukaniswa ngamaqembu amabili:
- Iqembu 1: udle amaqanda ama-3 aphelele ngemuva kokujima
- Iqembu 2: badle inani elilingana ne-18g yeprotheyini evela kwabamhlophe beqanda, ngemuva kokujima.
Futhi ngokuhlukana kwamavolontiya, benza izindlela ezahlukahlukene zokufunda ukuthi "i-anabolic" kokubili ukudla kwakunjani:
- Baxuba amaqanda nama-compounds abizwa ngokuthi "ama-isotope tracers«. Lokhu kwasenza sabona ukuthi angakanani amaprotheni avela emaqandeni aye ngqo esicutshini semisipha, uma kuqhathaniswa nezinye izitho zomzimba.
- Bakala ukuthi ukudla ngakunye kuthinte ngokushesha kangakanani amazinga i-leucine, futhi zazihlala isikhathi esingakanani ziphakeme ngemva kokudla ngakunye. I-Leucine iyi-amino acid eyinhloko ekuhlanganiseni kwamaprotheni, futhi ukudla okugcina izinga legazi eliphezulu kubhekwa kangcono ekukhuleni kwemisipha.
- Babhoboza imilenze ukuze bakhiphe ucezwana lwezicubu zomzimba. Babe sebebahlola ukuze balinganise ngqo ukuthi inomthelela kanjani amaprotheni synthesis emicu yemisipha.
Ososayensi bebehlola amahora angu-5 ngemuva kokuqeda ukuqeqeshwa. Bonke abancane abadle amaqanda aphelele okokuqala badla amaqanda amhlophe okwesibili, futhi ngokuphambene. Ngakho-ke, umphumela osuselwe esilinganisweni awunikezwanga, kodwa ngendlela eqondile, ukweqa idatha.
Baphetha ngokuthini?
Kugrafu engakwesokunxele ungabona ukuthi angakanani amaprotheni synthesis okwenzeka emicu yemisipha. Amazinga e-protein synthesis anda ezithweni eziningi zomzimba ngemva kokudla, kodwa kulokhu sasifuna ukwazi ukuthi zanda noma cha.
Kule engakwesokudla siyabona ukuthi ukwakheka kwamaprotheni emzimbeni kwakucishe kufane kuwo womabili amaqembu. Kodwa uma ubheka i-muscle protein synthesis, abantu abadla amaqanda aphelele babe ne- 42% ngaphezulu amaprotheni synthesis kunabantu abaphuza abelungu kuphela.
Eqinisweni, ososayensi ngokwabo bamangala ngomphumela futhi abazi ukuthi banganikeza kanjani incazelo ngokuqinisekile. Noma kunjalo, baphawule ngokuthi izimbangela zingaba yini:
Ama-calories engeziwe avela kumaqanda aphelele azokwandisa ukuhlanganiswa kwamaprotheni.
Amaqanda amhlophe aqukethe ama-calories angu-73, uma kuqhathaniswa nama-226 amaqanda aphelele. Kuyathakazelisa ukuthi ukudla ama-calories amaningi kugcina ukwakheka kwamaprotheni, nakuba lesi kungesona isizathu esiyinhloko.
Ucwaningo olufanayo lwathola ukuthi ukuphuza inani elifanayo lama-calories avela obisini lonke njengakubisi lwe-skim kubangele ukwanda okukhulu kwe-protein synthesis, naphezu kokudla amaprotheni amancane.
Kuyiqiniso ukuthi amakhalori anendaba, kodwa inombolo esiyidlayo esidlweni esisodwa cishe ayibalulekile njengokudla kwakho usuku lonke lapho uzama ukwakha imisipha.
Okuqukethwe kwe-cholesterol yezikhupha kukhulisa ukwakheka kwamaprotheni
Kukhona ucwaningo olukhombisa ukuthi abantu abadla i-cholesterol eningi bakha imisipha eminingi kunalabo abadla kancane. I-Cholesterol ithonya ukukhiqizwa kwe-testosterone namanye amahomoni e-anabolic, ngakho-ke kunengqondo kakhulu ukuthi iyingxenye yalowo mehluko uma kuqhathaniswa nabamhlophe.
Ezinye zezinhlanganisela kuma-buds zithinta ukubonakaliswa kofuzo
Izikhupha zamaqanda nazo ziqukethe ama-micronutrients afana namavithamini, amaminerali, nama-fatty acids ayingqayizivele, angakhuthaza ukukhula kwemisipha.
Kwakukhona ucwaningo olwabonisa ukuthi kokubili amaqanda aphelele kanye nezikhupha kubangele izinguquko ezakhini zofuzo ezihlobene nokukhula kwemisipha.
Ngakho-ke ingabe amaqanda aphelele angcono ekukhuleni kwemisipha?
Ekuboneni kokuqala singase sithi yebo, kodwa amazinga esikhathi esifushane we-protein synthesis awahumushi ekukhuleni kwemisipha ekhulayo esikhathini eside.
Lolu cwaningo lukhombisa ukuthi awudingi ukudla okunamafutha aphansi ngemuva kokujima. Amazinga e-leucine anda kancane ngemva kokudla amaqanda amhlophe, ngakho-ke amaqanda amhlophe agaywe ngokushesha, kodwa lokho akusho ukuthi kwakukhona ukwanda kwamaprotheni.
