How kushandisa mapuroteni uremu?

Protein nderei zvipenyu masero ose. Zvinongoreva zvinofanira kuverengerwa yenyu mazuva ose zvokudya. Amino acids kuti inopa, rinobvumira nenguva netsika kudzorera mapuroteni mumuviri wedu. Protein chiri zvikuru anokosha zvinoriumba kuti anoita kuti muviri nokuda kwayo kugaya muviri expends simba zvikuru reserves. How kubatsira puroteni kuderedza uremu?

ukoshi mapuroteni - ayo sezvamunoita

Kuti zvakanaka kunzwisisa nei mapuroteni zvakadaro zvinobatsira uye sei hunoita kuti nedanho uremu, tinofanira kutanga kunzwisisa maumbirwo kwayo. Mapuroteni vari synthesized mune nyama yose uye nhengo dzomuviri, asi dzinonyanya kugadzira iri tsandanyama uye chiropa.

Puroteni ane nhatu ndeiya yakaita mutsvuku mamiriro, zvakavakwa nomumwe amino acids. Amine uye carboxyl boka izvi zvinokosha Dzokuvaka chokuita mumwe nokuda peptide zvisungo, kutanga polypeptide cheni. Side namaketani amino acids anogona dyidzana munzvimbo dzakasiyana-siyana munyika shinda iyi, maererano zvisingabvumirwi nyore, uye vakamonyanisa mune chimiro yakafanana bhora dzemakwai kana kusarurama bepa papepa. Kuburikidza mamiriro ichi, inoyerera zvakananga kubva murayiro amino asidhi mukukurukurirana, mapuroteni anowana siyana metabolic mabasa.

Human munyama dzine akasiyana amino acids, vanosvika 21. izvi, chete chikamu chomuviri anogona kubereka hwavo - vari endogenous amino acids. Vamwe inofanira zvokudya, uye isu achiati exogenous.

Chii chitsama mapuroteni muviri inoda?

Mumwe munhu anofanira uchapedza mapuroteni dose kwakavakirwa zera, uremu, chechikadzi uye pamwero kurovedza muviri. Kudiwa mapuroteni zvachose zvakasiyana, kana iri kuyaruka panguva kukura mwaka,-makore 30 Bodybuilder, kana makore 40 okuberekwa triathlete. Sezvo kuishaya uye zvakawandisa kunogona kuva chinhu muviri kune nematambudziko zviitiko.

zvinodiwa muviri kuvimba kwete chete pane mitambo, asiwo chinangwa nokudzidziswa uye Mishonga utongi. The kudiwa mapuroteni iri-soro musimba zvemitambo, kunyanya panguva paumbwe, "zvivezwa" muviri. Fat, mapuroteni, makabhohaidhiretsi - uremu zvinogoneka chete kana zvakanaka kuvakwa nomwero.

Sei munguva uremu zvakakodzera kunyanya kutarisira zvakakodzera dose mukuru-vegiredhi mapuroteni?

Chekutanga, pamwe kuperevedza macalorie tsandanyama vari rakawedzera kudiwa mapuroteni zvichikonzerwa catabolic siyana. Muviri, kana asina kuwana yakakwana simba kubva kumwewo, anotanga kutora amino acids kubva tsandanyama tishu. Naizvozvo, panguva yemitambo kudya munhu anofanira uvapedze zvinopfuura zvenguva. Chechipiri, puroteni iri ozeyewa nokukurumidza uye anoita "thermogenic mugumisiro".

metabolic afterburner

Mapuroteni zvinokosha muupenyu, asi kuti muviri kugaya kwavari zvokuvapfuura kupfuura kuitwa pakati makabhohaidhiretsi kana mafuta. Kuti tidzidze uye kuzvishandisa kubva zvokudya zvatinoda kupfuura simba. Imwe giremu mapuroteni inopa 4 macalorie, asi ayo kuitwa zvinoda kudyiwa anosvika 24 macalorie! Ndokusaka zvokudya mudenga mapuroteni Inowedzera muviri uye anopa kukurumidza chaizvoizvo muchimiro uremu. Ivo anokanganisa zvakananga kugaya uye Absorção de Água kuti yepamusoro simba kuparadzwa kunyange munguva kuzorora, saka puroteni rinoshandiswa uremu. Izvi mhando zvataidya kunobatsira kubvisa makirogiramu ndisingadiwi.

zvikuru sei mapuroteni apere panguva zvokudya?

Chokwadi, nzira yakarurama vose nokukanganisika pezvakaitwa mumuviri zvinoda mumwe dose of mapuroteni vakasarudzwa zvakananga kuti imwe chinangwa. Nzira yakanakisisa kuti zvakarurama kukarukureta zvavanoda - ndiko kushandisa mapuroteni karukureta kuvimba body mass, kureva kuti, munhu dzakaonda body mass. Vakadzi vanogona uchapedza vasingasviki wavo pane vanhu, pasina kurasikirwa kwetsandanyama.

Kana masikati kwako basa chete ndiro chete Kurovedza zvakakwana 1.5-2 g mapuroteni pa 1 kg kurema muviri, apo avo kuita zvakawanda uye uremu kurovedzwa vanofanira zvinodya 2-3, 70 makirogiramu avhareji munhu nguva kudzidziswa zvaunofanira kudya 140 magiramu mapuroteni rimwe zuva, iro riri nerechiHebheru kuti kudyiwa 700 magiramu dzenyama! Izvi hazvisi nyore. Zviri nani zvikuru kana mapuroteni zvinobviswa zvakasiyana zvinyorwa. Asi mazita zvataidya mapuroteni anofanira kusarudzwa maererano nomumwe zvechadenga muviri.

Ko zvakadini mapuroteni wapera mumuviri, zviri zvinosiyana ukuru comprehensibility, uye Kuderedza uwandu amino acids. Egg mapuroteni (ovalbumin) uye mukaka (lactalbumin) ndivo vazhinji akafanana murwiyo muviri mapuroteni, saka kushandiswa zvakanakisisa. The reshiyo pakati wacho amino acids dzichiumbwa chikamu mapuroteni izvi anonzi optimum - mureza, iyo ichienzaniswa nedzimwe mapurotini.

The kudiwa mapuroteni

Maonero ari muviri kukosha siyana mapuroteni uye zvokudya zvinokosha kwazvo inoshanda kukosha, kunyanya vanhu vari kudya uye uchida kuti chimedu hope. Zvakakodzera nechokwadi akarurama richiswedera simba rizere kuti vafukidze kudiwa munhu zvinoriumba somunhu wakareruka zvokudya uye muviri.

Ndinoziva sei unhu mapuroteni?

Nokuti ichi chinangwa, shoko rokuti "amino asidhi kutsanya", kureva vakaongorora zvakaita exogenous mapuroteni ukapisa panguva kudya, pamwe chete yakanaka "muenzaniso." It ichikutadzisa kushandiswa nevamwe amino acids zvinobva chikafu mapuroteni usage ari papi munhu chikamu chete amino asidhi ari puroteni womuenzaniso. Kana chero kudya ukapisa 70 chete% L-methionine, pana 1 g senitrogen, zvichienzaniswa womuenzaniso mapuroteni, izvo zvinoreva kuti 70 chete% of amino acids ichashandiswa kuti mapuroteni usage. The muviri ukoshi uye unhu yokupedzisira ari kudya uku kuchava, saka, 70 chete%.

Kana kuronga kudya, kunofanira kurangarirwa kuti mapuroteni zviri slimming zvigadzirwa, zvakadai mazai, nyama, hove, uyewo zvinovaka muviri kuti ave azere mukwanisi amino acids uye vanoonekwa ne kumusoro bioavailability.

Protein - unokosha chaizvo muviri zvinoriumba. Kushandiswa kwaro rinobatsira kupisa macalorie uye anotibatsira tsandanyama chivakwa, zvichiita chinokosha chezvinonhuwira chero zvokudya. It rakanakira zvakawanda, izvo chokwadi kufurira nokushanda kwenhengo dzomuviri. A puroteni munyaya muviri uye kunovimbisa zvakakodzera kushanda zvose nenhengo dzawo. Zviri nekuvongwa iye anogona kugadzirisa kukura nevanhu, uyewo kuzoita kukuvadza.

Chii ane mapuroteni? List kuti slimming zvinogadzirwa

From michero nemiriwo ndiyo sipinachi, guava, papaya, madomasi akaomeswa chimiro, girini pizi artichoke. Meat: nyama, nyama yenguruve, hunyoro. Hove kucherechedza Sarimoni, halibut, zvomumagaba Tuna, Pacific kodhi. Rich mu mapuroteni vari mazai, huku, zvishoma pfungwa. Uyewo zvaunodya Zvakakosha kuisa bhinzi uye zviyo.

To muchidimbu

The okuti "mapuroteni tsandanyama unocheka" ndicho kubudirira zvikuru! Products ine guru dose kwayo, kupa kunzwa mukaguta, nokudaro oita kudzora kudyiwa zvinhu zvakadai mafuta uye mapuroteni uremu. Zvakafanana macalorie ari muchimiro puroteni anopa kunzwa rokuzadza mudumbu uye anotora nguva yakawanda kupfuura nyaya makabhohaidhiretsi.

Heano zvikonzero zvinokosha kusarudza kushandisa mapuroteni uremu:

• Kudya uku kunobatsira kuvaka kwetsandanyama. Protein nderei chivakwa mashoko tsandanyama, saka kana isu nezvezvandisina nhamba Bodybuilder - tinofanira kutora kuchikosha uwandu mapuroteni.
• Achienzanisa mapuroteni uye makabhohaidhiretsi uremu, tinogona kutaura nechivimbo kuti chokutanga ndechimwe nani nomuti pane makabhohaidhiretsi.
• Protein Inowedzera pomoto mafuta tishu.
• Zvokudya, chinhu chinokosha tsime simba.
• Protein ari kudya kunobatsirawo pamusoro libido.
• Zvinobatsira Pakuchengeta asidhi-nechigadziko mwero uye mvura mwero.
• Amino acids zvinobatanidzwa munyaya biosynthesis kuti masoja miviri kusimbisa uye kudzivirira muviri utachiona.

Zvokudya dzakakwirira mapuroteni zviri kuderedza mafuta kunwa apo asunga yakawanda muviri mapuroteni. nzira iyi uremu, zvisinei, anofanira kuchengetwa nokungwaririra, zvinganaka asisiri pane mavhiki 3-4. Zvikasadaro zvakakanganisika anogona kuiswa, izvo zvichaita kuti nokuwedzera acidity muviri, uye somugumisiro - nokuwedzera mutoro pamusoro rwatata, neitsvo. Mhedzisiro ichi chingaitika arthritis, saka nyanzvi dzinokurudzira zvokudya mwedzi kuritsiva aine kwakajairika pasi-mafuta zvokudya. Zviri nani kushandisa puroteni kudya kweinenge vhiki.