Iyo Mishonga yeMarine Inovandudza Lean Mass
Kuwana puroteni yakanakisisa yekuvaka musumbu ichiri mubvunzo kune vakawanda vanoedza kuwana hutete hwakasimba uye kurasikirwa nemafuta.
Tsvakurudzo
Sangano reAmerican College of Sports Medicine rakagadzirwa munguva pfupi pamusoro pemapuroteni anowanikwa zvakaratidza kuti marita-based protein ndiyo yakasarudzwa. Kuongorora kwakawanda kwakatsigira chirevo ichi nehutano hwakasimba hwokuti "chirongwa chemukaka-yakagadzirwa mushure mekusagadzirisa muviri kunoshanda mukuwedzera simba remasumbu uye kuchinja kwakanaka kwomuviri wenyama." Kuwedzera kutsvakurudza pamusoro pokunwa mukaka wakazara uye usina mafuta wakaratidzawo kukurudzira zvakanyanya kuonda kuwanikwa kwemahombe uye kusimbisa simba. Mune imwezve yedzidzo, chete muprotein-based protein vatengi vakakwanisa kurasikirwa nemafuta. Hazviiti sechinhu chinoshamisa kana kuti chinodhura chinodiwa kuti chiwedzere misimba yedu uye kutema mafuta asi girazi inotonhorera yemukaka.
Chikonzero nei mairi mapuroteni akanaka
Maikirini emiti-based kana mairy rinoratidzika kuva akakwirira zvikuru pamusana pemafuta ayo eLeucine uye nyore nyore kugadzirwa uye akabatanidzwa branched-chain amino acids (BCAAs) . Leucine inonzi inonzi amino acid muBAAA uye inokonzera musero protein synthesis (musimba kukura). Whey protein yakatorwawo mumukaka uye ndiyo inproduct yakasara kubva pakugadzira cheese. Kuva purotini yakakonzerwa nemukaka, zvakare yakakwirira muLeucine uye inowanzobatanidza maitiro ekuvandudza musimba . IAmerican Society for Nutrition yakadzidza pa 48 varume vane utano pazera remakore 74 uye vakapedzisa whey protein zvakagadzirisa zvakagadzirisa mapuroteni emuviri. Nezera, kune kuora kwemafupa emasumbu. Chinangwa chekudzidza ndechekuratidzira kudya zvinokonzerwa nemukaka-wakakosha kunogona kukurudzira musuru kuvandudza . Zvakawanikwa zvaive zvakatsigira kutsvakurudza uye zvakaratidza "izvi zvinokonzerwa nekubatanidzwa kwe whey nekukurumidza kudya uye kushandiswa kinetics uye yakakwirira neucine."
Kunwa Mukira Kunowanikwa Zvinobudirira
Mishonga uye Sayenzi muMutambo uye Kuedza kudzidzira kuongorora migumisiro yemafuta asina kushandiswa kwemafuta pavakadzi vechidiki vechidiki. Chinangwa chekudzidza ndechekuziva kana kunwa mukaka mushure mekudzivisa kudzivirira kwaizowedzera kuonda kwemaonda uye kuderedza mafuta. Tsvakurudzo yakaguma kwemavhiki gumi nemaviri, uye vakadzi vaidya mafuta asina-mafuta kana mukaka wakaenzana neakinhydrate . Kunyange zvazvo kuonda kwakasimudza kwakawedzera mumapoka acho ose, avo vaimwa mukaka vaiva nemisumbu yakawanda inowanikwa. Zvinoshamisa kuti kurasikirwa kwemafuta kwakaratidzwa chete muboka remukaka. Simba rinowedzera rakaparidzwa mumapoka acho ose, asizve, vakadzi vanodya mukaka vakaona kuwedzera kukuru. Izvozvo zvisingagoni kuwanikwa zvinoratidza mukaka se "chinwiwa chinonwiwa kutsigira mararamiro akanaka ekugadzirwa kwemuviri kune vakadzi vane kudzivirira kudzidziswa."
Maikirini emakirini akanaka kupfuura Soy
IAmerican Journal of Clinical Nutrition yakaenzaniswa nokunwa mukaka usina mafuta kusadya protein ye-soy kana kuti yakakwana yemakrohydrate. Chinangwa chekutsvakurudza chakanga chiri kuratidza kuti nguva yakareba inguva yezvipuroteni zvakasiyana-siyana pamusana wekukura kwemasumbu. Chidzidzo chacho chakaitwa pajaya vechidiki 56 vakagwinya avo vakadzidziswa vakadzidziswa mazuva mashanu pavhiki. Vakatora vakadya mukaka usina mafuta, mapurotini e-soy asina mafuta-mafuta kana chikafu chinokwana makhahydratro mushure mekushanda kwavo. Kubudirira kwepfuma kwakaoma kwakaitwa mumapoka ose, asi kuwedzerwa kukuru kwakaitika nokuda kwevarume vanonwa mukaka chete. Kubwinya kwepfupa uye kurasikirwa kwemafuta zvakange zviri nani muboka remukaka. Zvitsvakurudzo zvekutsvaga zvakaratidza kunwa mukaka mushure-kubasa kunokurudzira mishonga yakanyanya hypertrophy (kukura) nekudzivisa kudzidzira kupfuura iyo soy kana michero yakaenzana nemakrohydrate.
Maikirini emuPirini ndiye Superior
IAmerican Society of Nutrition yakadzidza kuongorora migumisiro yekusiyana kwemazinga ehuchi, mapuroteni, akaderedzwa makoriri uye pamwe chete nekurovedza muviri pakugadzirwa kwemuviri. Paiva nevatadzi makumi masere nevatatu vaitora vose premenopausal uye overweight asi zvimwe vaine utano. Vakaparadzaniswa mumapoka matatu uye vakadya mapuroteni akakwana uye pasi pekudya (APLD), mapuroteni akakwana uye midzi yekumwa (APMD), kana kuti mapuroteni akakwirira uye yakakura yeirivha (HPHD). Iko mvura yakakwana yeprotein yeprotein yakanga iri mukaka wakaora-mafuta wakazara mu leucine, iyo yakakura yemamino acid inokonzera musimba kukura. Uyezve, vakadzi vacho vaifanira kuitisa maitiro aerobic zuva nezuva sechikamu chepurogiramu uye kwemavhiki gumi nemaviri. Yakawanikwa ipuroteni yakakura, uye kudya kwekizi kwakaratidza mhinduro dzakanakisisa. "Takacherechedza zvatinotarisa semuenzaniso unobatsira zvikuru wekushivirira kuora muboka reHPHD: kurasikirwa kwemafuta akawanda uye kwemavhisi yepamusoro, kuwanda kwepfuma yakawanda, uye kuwedzerwa musimba pasinei nekurasikirwa kwehutano hwemuviri." Vakapawo zvikamu zveboka reHPHD vakabatsirwa nemaprotheni akachengetwa mukaka akachengetedzwa nemabazi emakiti-BCAAs) leucine, isoleucine, uye valine.
Kugumisa uye Kutora
Zvidzidzo zvenguva yakafanana neyepamusoro zvinoratidzira kudya purotini yakakonzerwa nemukaka mushure mekushanda sekubudirira kwekuwedzera musimba wedu, kurasika mafuta nekuwana simba. Izvo zvakasiyana-siyana zvekutsvakurudza kubva kuvarume vakuru, vakadzi vekutanga vemenopaopausal, vatambi vechidiki vechidiki uye vanorwisana nevarume vakarovedzwa vanoshamisa. Migumisiro yese inofadza imwe yekugumisa uye inotsigira mairi mapuroteni anopfuura vamwe. Zvisinei, kutsvakurudza kwakawedzerwa kunofanirwa kuongorora mamwe mapuroteni akakwirira-shanduka akaita mazai, nyama dzakashata, uye mapuroteni emichero. Zvakakosha kuunganidza ruzivo rwakanzwisisika pamusoro pekuti mamwe mapurotini anokanganisa sei kukura kwemasimba, kurasikirwa kwemafuta, uye kuumbwa kwemuviri mushure. Uyezve, zvinogona kukurudzirwa kuti uongorore vanhu vakashanda nevatambi zvichienderana neprotheni supplementation senzira inoshanda yekuwana mapuroteni avo anoda. Kuvhara kumusoro, sayenzi yakatsigira uchapupu hunogadziriswa mumatambudziko ose ari kumusoro pamusoro pehuwandu hwezvokudya zvemukaka purotini tsvakurudzo inoratidza zvakanyanya kuwedzerwa kwekuwedzera musimba kukura. Mashoko makuru nokuda kwevanomwa mukaka!
Sources
Chigaro Chimiro, Zvokudya uye Runyanzvi Hwokubudirira, 2016 neAmerican College of Sports Medicine, Academy of Nutrition uye Dietetics, uye Dietitians yeKanada
Mishonga uye Sayenzi muMitambo uye Kuita muviri, Kuumbwa kwehuviri uye kusimba kwesimba kuvakadzi vane mukaka nekudzivirira basa, Josse AR et al., 6/10
American Journal of Physiology, Kukurudzirwa kwemambure emaprotheni nemazana ne whey protein ingestion mushure mokunge uchitevedza muviri, Kevin D. Tipton et al., 1/07
IAmerican Journal of Clinical Nutrition, Kushandiswa kwemafuta asina kushandiswa kwemukaka mushure mekudzivirira muviri kunokurudzira kuwedzera kukurira kwemasimba kudarika kunoshandiswa kwe soy kana katehydrate mudiki, mudiki, varume mashoma, Hartman JW et al., 8/07
National Institutes of Health, Journal of Nutrition, Kuwedzera kushandiswa kwezvokudya zvechizi uye mapurotini munguva yezvokudya- uye kurasikirwa-kunokonzerwa nekurasikirwa kwekurema kunokurudzira kurasikirwa kwemafuta uye kuwedzera kuwanda kwevakadzi muhuwandu hwepamusoro uye hupfumi hwevana vemenopaopausal, Josse AR et al., 7/20 / 11
IAmerican Journal of Clinical Nutrition, Whey protein inokurudzira postprandial muscle protein accretion zvakanakisisa kupfuura iyo casin na casein hydrolyzate kuvarume vakuru, Bart Pennings et al., 2/15/11