Izvozvo Zvinogona Kukonzera Kusagadzikana Kunyange Muzvidzidzo Zvakadzidziswa
Puroteni yakakwirira, yakadzika ega-carbohydrate kudya inozivikanwa pakurasikirwa nekurema, asi inogona kukonzera kupera simba here? Chidzidzo chiduku chakaisa mubvunzo iwoyo kumuedzo. Kunze kwekurasikirwa kwemaviri, mizimba uye vamwe vanoda chimiro, muviri unoshandiswa kazhinji unoshandisa puroteni yakakwirira, yakadyiwa yega-cardihydrate. Izvi zvinovaisa pangozi yekudonha mvura here?
Kune rumwe rutivi rwomukati, vateereri vekutsungirira vakadai semarathon vanomhanyira uye vanofambisa mabhasikoro vanowanzotaurirwa kuti vadye kudya kwakakwana kunosanganisira ma carbohydrates kuti varambe vachichengetedza magetsi.
Kudzidziswa kwavo kunowanzovashandura pakuita mvura yakawanda kudarika vanhu vanoverengeka, maererano nevadzidzi vanotsvakurudza. Vakagadzira chidzidzo kuti vaone kuti mapuroteni akakwirira ezvokudya akanganisa sei vadzidzisi vakatsungirira vadzidzisi.
"Takaona kuti mamwe majini emagetsi aifungidzirwa kuti ave nehuwandu hwepuroteni muzvokudya zvavo kuwedzerwa," akadaro Nancy Rodriguez, purofesa wekudyidzana mune nutritional sciences uyo akatarisa chidzidzo, mumutsara wekubudiswa.
High Proprotein Diet Study
Chidzidzo chacho chaitungamirirwa paYunivhesiti yeConneclete nemudzidzi wedzidzo William Martin. Akapa tsvakurudzo yake kune musangano we Experimental Biology 2002. Nhauridzo idzi dzaiva vatsinhanisi vashanu vevadzidzi kubva yunivhesiti avo vakanga vadzidziswa zvakanaka. Ava vateereri vekutsungirira vakaiswa pazvokudya zvakasiyana-siyana muhuwandu hweprotini, hunotarwa nemunhu 150-pound. Zvokudya zvavo zvakanyatsoongororwa kuti zvive nechokwadi kuti vakanga vachinamatira purogiramu yekudzidza.
Kwevhiki ina, imwe neimwe yekutanga yaiva neprotini yakadyiwa kudya yegrimu 68 zuva rega rega. Neimwe nguva yemavhiki mana, vaine 123 gramu eprotini yeprotein yeprotein. Mumavhiki mana apfuura, vaiva neprotein yepamusoro yakakura ne 246 gm mapuroteni zuva rega rega. Ichi chokudya chokupedzisira chakafananidzwa nezvakawanda zvakakurumbira zvine mapuroteni ekudya zvirongwa zvinokurudzira, ne 30 muzana yemakori anouya kubva kumapuroteni.
Izvi zvinotarisa zvinotarisirwa. Penguva yekudzidza, USDA yakarayira zvipo zvezuva nezuva zveprotini yaiva 70 gramu kune 150-pound munhu. Izvozvo zvinoenderana neproteti yeprotini yezvokudya yakapiwa kuongororwa nyaya. Iproteiniti uye yakakwirira mapuroteni anopiwa akapa kaviri uye katatu RDA.
Protein Up, Hydration Down, Asi Kwete Chechitatu
Zvidzidzo zvekudzidza zvakaongororwa ropa ravo urea nitrogen (BUN), kukanganiswa kwemuti uye mamwe mabhii mairi masvondo maviri maviri panguva yekudzidza. Chidzidzo cheBUN chimwe chinowanzoitwa sechiratidzo chepfungwa basa. Inotarisa kuora kwezvinhu zveprotini zvakasunungurwa neitsvo. Alarmingly, BUN yakazosvika pakasiyana-siyana apo vadzidzisi vechikoro vakadya kudya kweprotini yakakwirira. Mumuyo wavo wakanyanya kuwedzera, iyo chiratidzo chekushaya mvura. Zvido zvavo zvakadzokera kune zvakasununguka pavakadzokera kune zvavanodya. Havana kunzwa vachinetseka kana paine puroteni yakadyiwa kudya, uye saka vangave vanga vasina kunwa mvura yakakwana kuti vasangane nezvido zveivo dzavo kuti varasa zvidya zvekudya mapuroteni.
Inwa Mvura Yakawanda Pamusoro Peprotini Diet
"Kubva pane zvatakawana, tinotenda kuti zvinokosha kuti vatambi nevasati varoti vawedzere kuwedzera kuwedzerwa kwemvura kana vachidya puroteni yakakura kudya, pasinei nokuti vanonzwa vane nyota kana kwete nokuti zvidzidzo zvedu zvakati havana kunzwa mutsauko mune nyota imwe yekudya kune imwe inotevera, "akadaro Rodriguez muhurukuro yehurukuro.
Sangano reAmerican College of Sports Medicine rinomira pane zvinovaka muviri uye kutambira kwevatambi vanokurudzira kugara zvakanaka-hydrated pamberi, panguva uye mushure mekurovedza kuenzanisa kuraswa kwemvura. Mitambo yemiti nemakrohydrates uye electrolytes inogona kuderedza dambudziko rekushaya mvura uye hyponatremia .
Sezvishoma kana zviviri kusvika ku3 kubva muzana kubva muzana mumvura yomuviri zvakawanikwa zvichikanganisa kushanda uye nemwoyo yehutano. Pasinei nokuti uri kudzidzira here kana kuti kwete, zvinokosha kuti uone kuti uri kunwa zvakakwana kudzivirira kupera simba.
Sources:
High Maprotheni Zvokudya Zvinogona Kutungamirira Kuwedzerwa Kwemvura. Apr. 22, 2002, University of Connecticut.
Puroteni yakakura yezvokudya inokonzera kupera mvura, kunyange mumitambo yakadzidziswa. 22 Kubvumbi 2002. Federation of American Societies for Experimental Biology. Musangano, Ongororo Biology 2002.
American Dietetic Association; Vanachiremba veCanada; American College of Sports Mishonga, Rodriguez NR, Di Marco NM, Langley S. "American College of Sports Mishonga yemishonga inomirira. Kudya uye kutambira mitambo." Med Sci Sports Exerc. 2009 Mar; 41 (3): 709-31. doi: 10.1249 / MSS.0b013e31890eb86.