Paleo, Atkins, uye South South kudya zvinogona kuva sarudzo yakanaka kuvatambi
Puroteni yakakura yezvokudya inowanzove yakagadzirika kune vatambi vakawanda, sezvakawedzerwa kutsvakurudza kuongorora basa iro chikafu chinowedzera mubasa chiri kuwedzera. Zvisingatauri, zviito zvekudya zvakadai saPaleo nePagan, pamwe nehuzivi hwekudya yakachena, kuwana mukurumbira.
Ichokwadi chechinhu ndechokuti kungofanana nenzira dzekudzidzisa dzichapa vatambi vakasiyana, mhinduro dzakasiyana; Zvirongwa zvekudya zvakasiyana zvichaita kuti vatambi vakasiyana vaite zvakasiyana.
Zvose zvakasiyana. Zvisinei, kune tsvakurudzo inotsigira kushandiswa kwepuroteni yakakura yezvokudya zvekushanda kwemasimba maviri uye kutsungirira vatambi.
High Protein Zvokudya uye Kurasikirwa Kweutoro
Kuzivikanwa kwepurotini yakakura yezvokudya kunopfuura vanomhanya kune avo vanotsvaka kutsvaga kurasikirwa. Puroteni yakakura yezvokudya iyo inosanganisa makhaidhydrate nenzira yechingwa, pasta, uye mbatata uye kucheka makoriyamu anowanzoonesa kurasikirwa kwekukura kwemazimbe nekuda kwekurasikirwa kwemvura kunoitika nemumwe musimba glycogen kupera . Kana iwe ukashanda zvakasimba kana kuti kutsungirira iwe unogona kunge unoziva kuti glycogen kuparara ndeimwe yezvikonzero zvevatambi 'bonk' kana kuti 'kurova rusvingo' mukutsungirira mumakwikwi. Pasina nyore nyore kuwana simba, nenzira yeglycogen, tinongopedza mafuta.
High Maprotheni Zvokudya uye Kutsungirira Mutambi
Glycogen ndiyo yakachengetwa simba mumasumbu, uye inobatsira masumbu kuchengetedza mvura. Iko kusanganiswa kunokosha pamusorosoro-masimba emitambo.
Kutora aya magetsi masimba hausi chinhu chichaita kuti mitambo ishande zvakanaka. Zvisinei, kutsvakurudza kubva kuOhio State University kunoratidza kuti miviri yedu inogona kugadzirisa kuwana simba kune dzimwe nzvimbo, kufanana nemafuta ekuchengetedza uye kuti mitambo yezvokudya haisi yakarurama sezvaisimbova.
Kunyanya, vatsvakurudzi vakatarisa vashandi vemakwikwi avo vaigara vachidya zvokudya zvakaderera-carb izvo zvaiva ne10 muzana carbs, 19 muzana protein, uye 70 muzana mafuta, uye akazvienzanisa nevamwe vanoita marathon avo vanosarudza kudya kudya ne 59% carbs, 14 puroteni, uye 25 muzana mafuta.
Kunze kwekudya kwavo, vatambi vacho vakanga vakafanana nehutano hwavo, makore, basa, ruzivo rwenhoroondo, uye huwandu hwakanyanya hweakisijeni.
Ikozvino pane chikamu chinopenga: Pakati pemuedzo uchitarisa 'mutambi' wekutevedzana kweakisijeni kudya kuti kuve nemafuta ekutsvaira, uye mafuta-moto anokwira, mahara-carb runner 'peak mafuta-burning rate aiva 2.3-akareba kupfuura chiyero chevatambi vepamusoro-carb : 1.5 zvichienderana ne -67 gramu paminiti. Izvo zvakanyanya: Mapoka acho maviri haana kusiyana zvakanyanya mumhepo yekushandiswa, kuongororwa kwekufungidzirwa , kana kukodori kushandiswa.
Kana iwe uri mutambi wemoyo murefu, zvingatora nguva kuti uzvienzanise nekuita pane zvekudya-puroteni yakanyanya, kana kunyange imwe kana yakawanda yakawanda seiri muchidzidzo chino. Asi zvingava zvakakodzera kuedza kana uri kutsvaga nzira yekuvandudza nguva yako.
High Puroteni Zvokudya uye Simba Vakatambi
Zvokudya zveBeefy zvinowirirana nevatambi vane simba uye vanofarira Cross-Fit . Mapuroteni anokosha kuvatambi nokuti inobatsira masumbu kuzvigadzirisa ivo kubva mukudzvinyirira kuti kurovedza muviri, kunyanya kukwirira-simba , kunovaisa. Zvinokurudzirwa kuti munhu anoshanda nesimba mumuviri anodya pakati pe 0.64 kusvika 0.91 gramu paundi yemuviri weightweight pazuva. Asi chii chaizoitika kana iwe ukawedzera zvakare?
Inobuda ipapo inogona kuva nemiganhu yeproprotein yezvibereko pane imwe chikumbaridzo.
Maererano nekutsvakurudza kwakabudiswa mu Journal of the International Society of Sports Nutrition , kuwedzera mapuroteni kunokwana 2.20 gmundi pound ye bodyweight zuva rega rega rakanga risina matanho ekugadzirisa muviri muvanhu vanodzivisa-vakadzidziswa avo vasina kuchengetedza maitiro akafanana ekudzidzira. Nokudaro, zvinowanzozivikanwa ndezvokudya 1.2 kusvika 1,7 magamu emapuroteni pound we bodyweight zuva rega rega, kupararira kudarika zvishanu kusvika kune zvitanhatu. Kune mutambi anorema makirogiramu 90 (200 mapaundi) iyo inenge 108 - 154 gm mapuroteni pazuva.
Zvimwe zvakare: Tsvakurudzo yakaratidza kuti pawakapedza zvinopfuura 30 magamu emapuroteni panguva imwe, muviri wako hausi kuzotora zvose.
Mumuenzaniso wedu, izvi zvinoreva kuti unogona kuva nehokudya shanu kana kudya kunove nema gramu makumi matatu emapuroteni angave akakwana pakushanda.
MaPurotini mazhinji Ndeapi ?
Kuti uite kudya kwako, yakakwirira pamapuroteni, shandisa iri pasi apa mazano ekudya zvakajairika kuronga.
| Zvokudya | Serving Size | Maprotheni (gramu) |
|---|---|---|
| Hove, cod, yakabikwa mumoto wakaoma | 3 oz | 19 gramu |
| Chicken, 1/2 bvudzi, nyama chete, yakabikwa | 3 oz | 27 gramu |
| Turkey, ivhu, yakabikwa | 4 oz | 22 gm |
| Nzombe, top sirloin, yakagadzirirwa ku "mafuta", akafukidzwa | 3 oz | 25 gm |
| Misi, yakaderedza mafuta 2%, ine vitamini A yakavakirirwa | 8 oz | 8 gramu |
| Tofu, mbiru, yakasimba | 1/2 mukombe | 20 gramu |
| Yogurt, plain, Greek, nonfat | 6 oz | 17 gm |
| Cheese, kottage, lowfat, 2% milkfat | 4 oz | 13 gm |
| Peanut butter, zvakasikwa, hapana munyu, inotapira | 2 Tbsp | 7 gm |
| Mazai, akazara, akabika, akabikwa | 2 guru | 12 gramu |
Saka Chii Chinofanira Kuitwa Nomutambo?
Chaizvoizvo, chirongwa chemutambo wezvokudya chinofanira kuenzaniswa kuti chiwane zvido zvekudzidziswa uye kukwikwidzana. Zvinogona kutora mimwe miedzo nekukanganisa kuwana chiyero chakakwana chemakhahydrates, mapuroteni, nemafuta achabatsira muviri wako kuita zvakanaka. Kuedza kuchave kwakakosha.
> Sources:
> Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. Migumisiro yekudyiwa neprotein yepamusoro (4.4 g / kg / d) kuumbwa kwemuviri muvanhu vanodzivisa-vakadzidziswa. Nyaya yeInternational Society of Sports Nutrition 2014 11:19. DOI: 10.1186 / 1550-2783-11-19.
> Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones DA kuratidza kushandiswa kwepamusoro-soro kweprotini maitiro kunokonzera maronda emapuroteni muchirwere chechidiki nevakuru. J Ndokudya Assoc. 2009 Sep; 109 (9): 1582-6. doi: 10.1016 / j.jada.2009.06.369.
> Volek JS, Freidenreich DJ, Saenz C, Kunces LJ, Creighton BC, Bartley JM, Davitt PM, Munoz CX, Anderson JM, Maresh CM, Lee EC, Schuenke MD, Aerni G, Krajer WJ, Phinney SD. Maitiro emagetsi e-keto-akashandurwa ultra-kutsungirira kumhanya. Metabolism. 2016 Mar; 65 (3): 100-10. doi: 10.1016 / j.metabol.2015.10.028. Epub 2015 Nov 2.
> Nutrition uye Athletic Performance - Joint statement statement yakanyorwa neAmerica Dietetic Association (ADA), Dietitians yeKanada (DC), uye American College of Sports Medicine (ACSM). Mishonga & Sayenzi muMutambo & Kuvhidzira, March 2009 - Bhuku 41 - Nyaya 3