Unonzwa zvakawanda pamusoro pevatambi uye mapuroteni. Uye kunyange zvazvo chiri chechokwadi kuti vamwe vatambi vanobatana mukurovedza muviri kwakasimba vangave vachiwedzera kudiwa kwekuwana imwe mapuroteni emuviri mune zvekudya kwavo, zvingave zvisina kufanana nezvamunofunga. Zvose simba ratinofanira kuchengetedza muviri nemafungiro edu, uyewo mafuta kunotibatsira isu kurovedza kunobva kune zvatinodya uye mvura inonwiwa yatinonwa.
Kuti uone huwandu hwakaenzana hweakoriyori, uye mishonga yekudya, zvinobatsira kufunga nezvekuti tinoshandisa sei magetsi edu zuva rega rega uye tishandise simba maererano. Izvo zvinobatsirawo kunzwisisa boka guru rezvibereko muzvokudya zvakafanana. Iyo macronutrients miviri yedu inodikanwa yakawanda inoputsika muzvikamu zvitatu zvikuru:
- Protein
- Carbohydrates
- Mafuta
Chikamu chimwe nechimwe chezvokudya chinokosha kune hutano uye munhu wose anoda kudya zvokudya kubva kune rimwe boka rezvokudya. Izvo zviitiko zvatinoda kudya zvikafu izvi, zvisinei, kazhinji, ndizvo zvinowanzoita nharo huru, kunyanya kana inouya kuvatambi.
Protein
Mapuroteni anowanzoti zvivako zvemuviri. Mapuroteni ane zvibatanidzwa zvezvivako zvinonzi amino acids zvinosanganiswa nenzira dzakasiyana-siyana dzokuita mishonga, bone, tendon, ganda, vhudzi, uye mamwe matukisi. Vanoshumira mamwe mabasa pamwe chete kusanganisira kutakura kunovaka muviri uye kugadzira enzyme.
Zvechokwadi, mapuroteni anopfuura 10 000 akasiyana ari mumuviri.
Zvakakwana, mapuroteni anowanzodiwa nevatambi uye vasiri vatambi zvakafanana nokuti hazvisi nyore kuchengetwa nemuviri. Zvokudya zvakasiyana-siyana zvinopa mapuroteni nemazana akasiyana nemaproteine akazara (avo vane 8 anokosha amino acids) anouya zvikuru kubva kumiti yemhuka yakadai semhuka, hove, uye mazai uye mapuroteni asina kukwana (asingashayiki kana kuti amino acid inokosha) inobva mumamiriro akaita semiriwo, michero, uye nuts.
Vatambi vezvirimara vangave vachitambudzika kuwana mapuroteni akakwana kana vasina kuziva kuti vangabatanidza sei zvokudya.
Zvirongwa zvePuroteni yeVatambi
Vatambi vanowira mune imwe nharaunda yakasiyana pane iyo yaisati isiri-exerciser. Mumwe mutambi anoshandisa mapuroteni zvikuru kunyanya kugadzirisa uye kuvakazve mutsvuku iyo yakaputsika pasi panguva yekurovedza muviri uye kubatsira kubatsiridza makodhihydrate kuchengetwa nenzira yeglycogen. Puroteni haisi iyo yakanaka yekushandisa mafuta ekuvhiya asi inogona kushandiswa apo kudya kunenge kusina makodhihydrate akakwana. Izvi zvinokuvadza, zvakadaro, nokuti kana zvichishandiswa kuva mafuta, hazvikwanisi kuwanika kugadzirisa uye kuvakazve mishonga yemuviri, kusanganisira musuru.
Yakurudzirwa Kuwedzerwa Kwezuva nezuva
- Ivhareji yevanhu vakuru vanoda 0,8 gm kilogiramu (2.2lbs) wehutemi hwezuva nezuva.
- Simba rekurovedza vatambi vanoda inenge 1.4 kusvika ku8,8 gm kilogiramu (2.2lbs) wehutemi hwezuva nezuva
- Vatambi vemiedzo vanodikanwa ne 1.2 kusvika 1,4 gm kilogiramu (2.2lbs) wehutemi hwezuva nezuva
Kukosha kweKarbohydrate yeVatambi
Simba vatambi vanotenda zvimwe mapuroteni zvakakosha kuvaka musimba. Zvinotarisa kuti vatambi vane simba vanoda chaizvo kudya kwakagadzirwa necarbohydrate zvishoma kuti vawane zvigadzirwa zvakakwana zveglycogen kuti vashandise basa ravo. Ndiyo simba rokudzidzisa kushanda rinotungamirira kukuwedzera musimba uye simba.
Izvi zvinokonzerwa nezvose zvakakwirira, musimba une simba (zvakadai seightlifting) inoberekwa ne-carbohydrates. Hazvina mafuta kana mapuroteni anogona kuve anogadziriswa zvakakwana zvakakwana kuti asangane nemirairo yepamusoro-simba. Zvokudya zvakakwana zvinokonzerwa nemahydrohydrate zvinofanira kushandiswa zuva roga roga kuti zvidzore mazinga e glycogen .
Zvikamu zvePurini Zvokudya Zvokudya
Hove, 3 oz, 21 gm
Chicken, 3 oz, 21 gm
Turkey, 3 oz, 21 gramu
Nzombe, 3 oz, 21 gm
Misi, 8 oz, 8 gm
Tofu, 3 oz, 15 gm
Yogurt, 8 oz, 8 gm
Cheese, 3 oz, 21 gm
Peanut butter, 2 tbsp, 8 gramu
Mazai, 2 makuru, 13 gramu
Kunobva:
Nzvimbo Yakarongedzerwa kubva kune Dietitians of Canada, American Dietetic Association, uye American College yemitambo yemishonga, Canadian Journal of Dietetic Practice and Research mu Winter of 2000, 61 (4): 176-192.