Mangaki Amaprotheni Ngosuku Ukuze Kwakhiwe Imisipha?
Amaprotheni ayisakhamzimba esikhulu esisodwa cishe wonke umuntu avumelana ngaso ukuthi sibalulekile ekwakheni imisipha — futhi isinani salo eliphikiswana ngalo kakhulu. Izindaba ezinhle: ucwaningo luhlangana ebangeni elicace kahle. Nakhu ukuthi mangaki amaprotheni ngosuku asekela ngempela ukukhula kwemisipha, nendlela yokufinyelela leyo nombolo ngokudla kwangempela.
Ibanga Elisekelwe Ebufakazini: 1.6–2.2 g Ngekhilogremu Ngayinye Yesisindo Somzimba
Kubantu abazivocavoca ngezisindo futhi abafuna ukwakha imisipha, ucwaningo lukhomba ekudleni kwansuku zonke okuphakathi kuka-1.6 no-2.2 amagremu amaprotheni ngekhilogremu ngayinye yesisindo somzimba (cishe u-0.7–1 g ngephawundi ngalinye).
Ama-meta-analysis ahlanganisa izifundo eziningi zokuzivocavoca kokumelana abone ukuthi izinzuzo zamaprotheni engeziwe ekukhuleni kwemisipha ikakhulukazi ziyama cishe ku-1.6 g/kg/ngosuku — leyo nombolo isebenza kahle njengephansi lenhloso esebenzayo. Ukukhuphuka uye cishe ku-2.2 g/kg kusebenza njengophahla olusebenzayo: abanye abantu bangabona izinzuzo ezincane ezengeziwe ezimweni ezithile, kodwa ngale kwalelo phuzu amaprotheni engeziwe awaguquki ngokuthembekile abe yimisipha eminingi.
Empeleni: umuntu ongu-80 kg (176 lb) ohlose i-hypertrophy angahlosa cishe u-128–176 g wamaprotheni ngosuku. Noma yikuphi ngaphakathi kwebanga kuyindawo enhle — ukunemba ngale kwalokho akubalulekile kangako kunokungaguquguquki.
Izinhloso Zamaprotheni Ngokwenhloso
Ukudla kwakho okufanele kuyashintsha ngokwenhloso yakho nebhalansi yakho yamandla. Sebenzisa ithebula elingezansi njengesiqalo:
| Inhloso | g nge-kg/ngosuku | Isibonelo: 80 kg |
|---|---|---|
| Ukugcina / impilo evamile | 1.2–1.6 | 96–128 g |
| Ukwakha imisipha (i-hypertrophy) | 1.6–2.2 | 128–176 g |
| Ukwehlisa amafutha (ukunciphisa amafutha, ukugcina imisipha) | 1.8–2.7 | 144–216 g |
Kungani ibanga lokwehlisa amafutha liphezulu? Ekuntulekeni kwamakhalori, umzimba wakho uthambekele kakhulu ekuphuleni izicubu zemisipha ukuze uthole amandla. Ukudla amaprotheni amaningi — kuhlanganiswe nokuzivocavoca kokumelana — kungelinye lamathuluzi asekelwe kakhulu ekubambeleleni esisindweni esingenamafutha ngenkathi unciphisa amafutha.
Izinhloso zamaprotheni zinengqondo kuphela kumongo wamandla akho aphelele owadlayo. Uma ungakawazi amakhalori akho okugcina, bala i-TDEE yakho ngesibali samakhalori sethu — futhi uma ufuna iphuzu lesithenjwa elisheshayo lesisindo somzimba wakho, isibali se-BMI sethu sithatha imizuzwana embalwa.
Indlela Yokusabalalisa Amaprotheni Phakathi Kwezidlo
Isamba sansuku zonke yisona esibaluleke kakhulu, kodwa ukusabalalisa kuyasiza. Ucwaningo ngokwakheka kwamaprotheni emisipha lusikisela ukuthi imithamo ecishe ibe ngu-20–40 g wamaprotheni ngesidlo ngasinye yanele ukuvuselela ngamandla ukwakhiwa kwemisipha — imizimba emikhulu namaseshini omzimba wonke ebe ngasekugcineni okuphezulu.
Iphethini elula esebenzela abantu abaningi: izidlo ezingu-3–5 ngosuku, ngasinye siqukethe u-20–40 g wamaprotheni. Esibonelweni sethu sika-80 kg esihlose u-160 g, lokho kungaba yizidlo ezine ezicishe zibe ngu-40 g ngasinye — ibhulakufesi, isidlo sasemini, ngemva kwe-workout, nesidlo sakusihlwa.
Imithombo Yamaprotheni Engcono Kakhulu
Imithombo yezilwane — inkukhu, inyama yenkomo engenamafutha, inhlanzi, amaqanda, i-yogurt yesiGreki, i-cottage cheese, i-whey protein — ingamaprotheni aphelele, acebile nge-leucine, i-amino acid ebalulekile eqalisa ukwakheka kwamaprotheni emisipha.
Imithombo yezitshalo — i-tofu, i-tempeh, udali, ama-chickpea, ubhontshisi omnyama, i-edamame, i-seitan, impushana yamaprotheni ye-soy noma ye-pea — nayo ingasekela ngokuphelele ukukhula kwemisipha. Ngenxa yokuthi amaprotheni amaningi ezitshalo aphansi nge-leucine, abaphakamisi abadla izitshalo bazuza ezabelweni ezinkulu kancane nasekuhlanganiseni imithombo ehlukene phakathi nosuku.
Izinganekwane Ezivamile Ngamaprotheni
"Amaprotheni amaningi alimaza izinso zakho." Izifundo kubantu abaphilile azibonisanga ukuthi ukudla amaprotheni emabangeni angenhla kulimaza ukusebenza kwezinso. Lokhu kukhathazeka kuvela ocwaningweni ngabantu abanesifo sezinso esivele sikhona — isimo esihlukile. Uma unesimo sezinso, khuluma nodokotela wakho ngaphambi kokukhuphula amaprotheni.
"Kufanele uphuze i-shake phakathi kwemizuzu engama-30 yokuzivocavoca." Elidumile "isikhathi sokwakha" aliqinile kangako njengoba izinganekwane ze-gym zisho. Okusekelwa wubufakazi: amaprotheni akho esewonke ansuku zonke, kanye nesidlo esinamaprotheni phakathi kwamahora ambalwa eduze ne-workout yakho. Uma uzivocavoce uzilile, ukudla ngokushesha kubaluleke kakhulu — kodwa akukho mlingo onyamalalayo ngomzuzu wama-31.
"Amaprotheni amaningi ahlala esho imisipha eminingi." Ngale kwamabanga angenhla, amaprotheni engeziwe ikakhulukazi angamakhalori engeziwe nje. Ukukhula kwemisipha kukhawulwa yisivuselelo sokuzivocavoca, ukululama, nofuzo — hhayi yinani lempushana elingena ku-shaker yakho.
Isiphetho
Hlosa u-1.6–2.2 g wamaprotheni ngekhilogremu ngayinye yesisindo somzimba ngosuku lapho wakha imisipha, eduze no-1.8–2.7 g/kg lapho wehlisa amafutha, usabalaliswe phakathi kwezidlo ezingu-3–5 ezingu-20–40 g ngasinye, ikakhulukazi kuvela ekudleni okuphelele okuthandayo.
Bese unika isikhathi. Amaprotheni awakhi imisipha ngokwawo — ukuzivocavoca njalo namakhalori anele yiwo enza umsebenzi omkhulu. Inombolo esebhodini ayibalulekile kangako kunamaviki okungaguquguquki angemuva kwayo.