Kuvandudza Muscle Protein Synthesis Paunorara
Puroteni inogumbusa inoramba iine humwe hutano hunozivikanwa huripo huri pakati pevanhu vakuru vanoita basa, vatambi, uye bodybuilders. Vazhinji veAmerica vanotenda kuti vanogona kubatsira nekurasikirwa nekurema, kuvaka misi, nekuvandudza utano. Ivo vakava chikafu chekudya chakanangwana uye vanowanzopedza mushure mekushanda zvakaoma kumisasa kugadzirisa.
Zvokudya zveAmerica zvinogona kusangana nyore nyore nemapuroteni kunze kwekusanganisira mapuroteni anozununguka, asi tinorarama munzanga inofunga kuti zviri nani zviri nani.
Zvimwe zvehutano zvinogona kutoda protein supplementation asi izvi zvinomiririra zvishoma chete muzana. Kuverenga imwe puroteni yezvido zvinokurudzirwa kuti hutano hwakanaka uye utano.
Kana iwe uchida kunwa mapuroteni anozununguka, zvinonzwisisika kuvaparadza kana pavanokwanisa kupa zvakanakisisa zvingabatsirika. Post postoutwork protein supplementation yakanzi ndiyo inowanikwa uye yakanakisisa nzira yekusimudza uye kugadzirisa musimba kukura. Zvisinei, kutsvakurudza ikozvino kunoratidza kunwa kweproteiniti kusangana pamberi pokurara kunogona kupa huwandu hwehutano hunobatsira.
Migumisiro paUtakisi Wehutano
Kuva neprotheni kunogunzva pamberi pemubhedha kunogona kukurudzira kushaya kurasikirwa, asi kuwanda kwekodori kunofanira kuonekwa. Mumuviri wako unoona kudya seyakakori uye kudya pamusoro pehuwandu hwaunoda zuva rega rega kunogona kuita kuti uwane kuwedzera. Izvi zvinoreva kuti iwe unowedzera sei neprotein shakes inokosha.
Kugadzirisa zuva rako rega rega rinogona kudiwa kubva apo mapuroteni anozungunuka achawedzera makorikori kune yako chaiyo zuva rega rega.
Izvi zvingakubatsira kuti uise mapuroteni supplementation nechinangwa chokurasika .
Kana iwe uri munzira uye uine caloric kudya kunosanganisira protein inogunun'una, kunwa iyo usiku kungave nezvakanaka. Puroteni inoratidzirwa kuwedzera simba rako remasabolism uye inokurudzira musimba kukura. Kuwedzerwa kwemasabetism yako kunomhanya kusvika pachiyero iwe unopisa marori uye unoratidzwa kuti ubatsire nekurema kwekureruka.
Inoratidzika sehuwandu hweprotini inopedzwa usiku inogona kuita kusiyana. Zvidzidzo zvenguva pfupi zvinoreva kudya magiramu makumi mana emapurotini musati wechirara inokurudzirwa kuti zvakanakisa kukurudzira musero protein synthesis (kukura) mumazuva panguva yehope. Iyo yakawanda yeprotheni uye inogona kuwedzera makoriyori.
Kunwa makirogiramu makumi mana emaprotheni usiku kunokwana 160 makorikori (4 makorikiti ne gramu yeprotheni) kana yakasanganiswa nemvura. Puroteni inogumburwa yakabatanidzwa nemichero, nut butter, uye mukaka zvingave nyore kuenzana nema 300 makoriki kana kupfuura.
Kana iwe uchidya 1800 makoriro zuva nezuva, somuenzaniso, kubvisa pakati pe 160 kusvika ku300 makorikiti kubva pane iyo yose inogona kudikanwa kana iwe uronga kunwa puroteni kugwedeza musati warara. Izvi zvingakubatsira kuti urambe uri munzira uye zuva rega caloric kudya uchisimudzira kurasikirwa kwemairi uye musimba kukura.
Maererano naMelissa Majumdar, MS, RD, CSOWM, LDN, CPT, Academy of Nutrition uye Dietetics National Media Spokesperson, kuparadza mapuroteni kuzununguka usiku kungave nemafungiro akanaka kune vatambi vachishandisa zvidzidzo zvishoma zvakabudiswa muBritain Journal of Nutrition .
Zvinosuruvarisa, chidzidzo ichi chiduku zvikuru nevatori vechikamu 11 uye migumisiro haigoni kufananidzwa nehuwandu hwevanhu. Vechidiki, varume vane hutano vane zvigaro zvepamusoro pane simba rose uye vanowedzera mapuroteni ekiroriki 140-150 achizunungusa mukuwedzera kwekudya kune munhu wega wega anogona kukonzera kuwedzera kuwanda anodaro Majumdar.
Mapuroteni anomanikidzwa anoratidzirwa kuti anobatsira kune vanhu vanoedza kuderedza uremu pavanoshandiswa sekugadzirisa kudya, asi kwete usiku. Vanobatsira kudzora chikamu chekudya uye zvakakosha uye vanogona kunyange kubatsira vanhu vanodzivirira kudzika kudya.
Majumdar anokurudzira mumwe munhu kunwa puroteni kugwedezera vasati vavete mumhaka yokuti havana kudya kwemanheru kana kuti vanowana vane nzara mushure mekudya kwemanheru. Kushandisa kuchinjwa kwemwe rudzi rwekudya kana muhomwe mumamiriro ezvinhu aya kunogona kubatsira kudzivirira kudya kana kudyira pamberi pokurara.
Kunyange zvazvo mapuroteni akazununguka anogona kubatsira mukurasikirwa kwepanyama , chinokosha ndechokuti uone huwandu hwekudya kwekorori kana ukaronga kuvaparadza vasati vavata.
Migumisiro Pamusana Kukura
Puroteni kudya kunokosha pakukurudzira mapuroteni emuviri (MPS) nekukura . Kuita basa rakaoma kungada kunyange mapuroteni akawanda mukudya kwako. Kunwa mapuroteni shakes inoramba iri nzira yakakurumbira yevakuru vakuru nevatambi kuti vawane mapuroteni avo uye refuel muscle mushure mokuvhiya.
Kushandisa mapuroteni kunobatsira kuchengeta muviri wako mumusanganisi wemaproteni. Mapuroteni ane zvinokosha amino acids anokosha pane izvi. Kana muviri wako uine amino acids kubva panguva dzisingadyi kana kushungurudzika kwehupombwe kunokonzerwa nekurovedza muviri, kunokonzera kushanduka kwakaipa. Kunwa chirongwa cheprotein chinogona kubatsira kudzorera muviri wako muhutano hwakakosha hunodiwa kuti unhu hwakanaka huve nani.
Mumuviri uri mukutengesa nguva dzose kweamino acid kuderedza nekudyisa uye kunowanikwa nekuwanikwa kwehutano kuti urambe uchienzanisa. Izvi zvinoreva kuti zviri kwauri kuti udye chiyero chakanaka chemapuroteni kuti urambe wakagadzikana mamiriro ekuvaka musumbu.
Nyanzvi yezvokudya zvinodiwa naMelissa Majumdar inoratidza kutora mapuroteni ekuwedzera ndeimwe nzira iyo vanhu vanoita basa vanogona kusangana nesimba uye mapuroteni anodiwa. Kana mutambi asingashandisi simba rakakwana zvezuva racho, kukura kwemisumbu uye kugadzirisa hakuzoitiki uye muviri unogona kuputsa mishonga yemaviri semafuta. Kuwedzera mamwe magiramu 30 emapuroteni kana ehydrohydrate inoratidzwa kuti inobatsira kudzivisa hurumende iyoyo.
Kushanda kwemashure kunobatanidza kunowanzoita kuti vanhu varambe vachiita zvakanaka musero protein uye vakaratidza kuti vanobatsira. Majumdar inoratidzira mapuroteni anokwanisawo kubva kune zvokudya panzvimbo yekuwedzera. Semuenzaniso, 30 gramu eprotini inogonawo kuva nendima ina yehuku kana hove, 1.5 makapu etikottage cheese, kana kuti 10-ounce inoshanda yeGreek yogurt.
Yakarongwa Kuumbwa
Maererano naMa Majumdar, vatambi vanoona zvakaoma kudya zvokudya zvakasimba mushure mekubata muviri kunobatsira kubva kuwedzerwa mvura, kunyanya kana izvozvo zvichiwira usiku. Kana kushanda kwenguva refu kana kwakaoma kuchichinja chido chemutambi, kunwa mvura yekuwedzera kunobatsira nekudzoka, kunyanya kuenzaniswa nokusadya.
Majumdar inokurudzira kuenzanisa kwakakwana mune chikwata che 4: 1 che carbs neprotheni. Mapuroteni anopinza anosiyana zvakasiyana mumakoronga uye anofanira kusarudzwa maererano nezvinodiwa nomunhu. Mumwe munhu ari kuedza kuwedzera uremu achitsvaga koriori yakanyanyisa, mutambi anogona kutarisa kuwedzera kwekati-caloriki neyero yemakrohydrates uye mapuroteni, uye mumwe munhu ari kuedza kuderedza uremu angada koriori yakaderera, yakasviketa shuga yeprotein.
Zvinowanzobatsira kuti vatambi vashandise kusanganiswa kweprotheni nema carbohydrates kuti awanezve, glycogen repletion, uye kugadzirisa. Puroteni inoshandiswa kumisasa kugadziriswa uye glucidhyrate inoshandiswa kugadzirisa glycogen , saka inoshanda pamwe chete. Uku kusanganiswa kwe macronutrients kazhinji kunogutsa zvakare.
Majumdar inoratidzira kudya kwakasimba kunowanzowedzera kuwedzera kupfuura kuwedzera kwemvura nokuti vanochera zvishoma. Uyezve, kuwedzerwa zvimwe zvigadzirwa zvakadai sezvibereko, miriwo, uye / kana nyemba zvinogona kugutsa uye kunonoka kudyiwa zvakanyanya.
Research in Positive Effects
Tsvakurudzo dzinoverengeka dzinoratidza kubatsirwa kwakanaka pakudya mapuroteni anowedzera marara asati avata, kunyanya kuwedzera mishonga yeproteine synthesis. Vamwe vatambi vatora chirongwa chekudya zvekudya kwekudya kupurotini kusangana vasati vavete kuti vabatsire kudzivirira kuputika kwemasisita.
Chimwe chidzidzo chakaongorora kuti mapuroteni anodyiwa sei vasati vavata zvakanyanyogadziriswa nevarume vakuru vanoshanda usiku. Vatori vechikamu vaisanganisira varume 23 vakwegura, vane hutano vakashandisa usiku uye gare gare vakadya magiramu makumi mana emapurotini vasati vavata. Simba reprotein prototype (kukura) rakawedzerwa uye mamwe emamino acids ezvokudya akaudzwa mumashuga emasumbu. Izvo zvakarongwa kuti chirongwa cheprotein chinenge chisati chinogona kushandiswa sechirongwa chekudya kunobatsira vanabolic kupikisa.
Imwe tsvakurudzo yakarongedza kuti mapuroteni anganganisa sei vasati vavata inogona kuwedzera kukura kwemasumbu mune varume vakwegura vakwegura. Kurasikirwa kwemafupa emasisita masimba nekukwegura kwakave kunonzi kunonzi blunted anabolic response kune protein inake. Vadzidzi vadzidza vaisanganisira 48 vane hutano, varume vakuru vakadya magiramu makumi mana emapuroteni, 20 gramu eprotini, kana placebo vasati vavata. Varume ivavo vanotora magiramu makumi mana emapurotini vakaratidza zvakanakisisa zvekuwedzera kwemapuroteni emuviri mazana uye amino acids. Izvi zviwanikwa zvinopa chikonzero chesayenzi chechirongwa chekudya kunovaka muviri kunotsigira musimba kudzivirirwa mukukwegura uye zvirwere.
Imwe yedzidzo yakarongedza kuti mapuroteni angangodya sei asati avata inovandudza kupedza nguva yakawanda usiku hunosimuka. Vatori vechikamu vaisanganisira 16 vakomana vechidiki vane hutano vakagadzira imwechete yekumanikidzira-maitiro ekugadzirira manheru. Varume vacho vanodya 40g protein kana placebo vasati vavata. Puroteni yakaratidzwa kuti inogadzirwa zvakanaka, inobatwa, uye inowedzera muviri wose wemaproteni mazinga ekuenzanisa ne placebo. Mhinduro dzakaratidzawo protein yakakosha inokosha inoshandiswa musimba.
Tsvakurudzo yakabudiswa mu Journal of Nutrition yakaratidza kushandiswa kwezvokudya zveprotini supplementation vasati varara pamusana uye masimba anobudirira panguva yekudzivirira-maitiro ekurovedza muviri. Vatori vechikamu vaisanganisira varume vechidiki makumi mana nemakumi mana, vane hutano vakagadzirira kudzivisa kudzidzisa katatu pavhiki kwevhiki 12. Vazvipiri vaidha zvinodhaka zvinodha zvine 27,5 magamu emapurotini uye 15 magamu e-carbohydrate kana placebo asati avata. Puroteni yeboka yakaratidza supplementation vasati vavata zvakanyanyisa kuwedzera kuwanikwa mumusimba masimba uye simba kune avo vanotora placebo.
Imwe tsvakurudzo yakaratidza mapuroteni kushandiswa musati mubhedha inogona kuvandudza maronda emashure mushure mekudzivirira-rudzi rwekuvhima. Chidzidzo chacho chakaratidza kuti magiramu makumi mana emapurotini ezvokudya anofanira kupedzwa vasati vavata kuti vashandise simba rinokurudzira remaproteni maitiro ehusiku hwose. Kutsvakurudza kutsvaga kunoratidzira pre-sleep protein supplementation sechirongwa chinoshanda chekudya kwekudya kuti uwedzere kuwedzerwa kubudirira mumusimba masimba nesimba.
Migumisiro paKushanda
Kushandisa puroteni kuzunungusa usiku kunogona kukurudzira mitambo. Kutsvakurudza kuri kutsvaga nzira dzekutarisa mishonga yeproteine metabolism panguva yokurara nekudya mapuroteni asati avata. Maererano nekuongorora, mapuroteni supplementation vasati vakarara vanowedzera musimba kukura uye simba. Mhinduro dzakaratidzawo kuvandudzwa kwemafupa mushure mhinduro yekuita zvekurovedza muviri . Izvi zvinotevera zvipatara zvakawanikwa:
- Kuvandudzwa kwemasikati masikati ekudzorera
- Kuvandudza simba panguva yekushanda
- Kuwedzera kwemaonda akaonda
- Mano ekushandisa nguva refu
- Kuvandudza musikana kugadziriswa kusvika pakurovedza muviri
Migumisiro yehope
Kunwa puroteni kuzunungusa pamberi pemubhedha kunogona kukanganisa kurara kwako zvichienderana neprotini yega. Chinhu chokupedzisira chaunoda kuwedzerwa kwemasimba kubva kune ushuga mashoma anowanikwa muproteiniti yemvura inowedzera. Kunze kweizvi, izvi zvinogona kutungamirira kuhuwandu hwekuwedzera nekuwedzerwa kwemafuta.
Zvizhinji zvekutsvakurudza nemigumisiro yakaisvonaka yekudya mapuroteni vasati vateya vachishandisa puroteni yakaderera zvishoma nezvishoma. Kushandisa puroteni yakarurama yakakonzera musimba weproteine synthesis pasina kuora mwoyo kwevete vavete vanoongorora.
Mitemo yekuNwa
Mapuroteni anosiyana nenzira iyo anoita kuti puroteni yepisheni iwedzere. Izvi zvinoreva rudzi rweprotini inopedzwa pamberi pemubhedha yakakosha pane zvigaro zvakanakisisa. Zvizhinji zvekutsvakurudza zvakashandisa casein protein yevatori vechikamu. Casein inopinda mapuroteni anononoka zvishoma nezvishoma achibvumira kusununguka kunonoka uye kuwedzerwa kweamino acid munguva yeusiku.
Whey proteinine ipuroteni yakakurumidza kupfurwa asi yakaratidza kukurudzira mishonga yeproteni yehutano huri nani asi kwenguva shomanana yakaenzaniswa nekakini. Ichi ndicho chikonzero whey protein inoshandiswa kakawanda mushure mokushanda vs. pre-kurara.
Kutsvakurudza kunoratidzawo zvakasiyana-siyana zvepamusoro-soro zvepuroteni zvinyorwa zvinogonawo kuwedzera kupfuura husiku huviri hwepuroteni yehuwandu hwehuwandu hwemazana. Vamwe vanhu vanosarudza kudya mapuroteni avo uye zvakanaka kuti uve nechisarudzo chezvose. Izvo zvinotevera zvinofungidzirwa kuti mapuroteni emhando yemhuka:
- Akabika mazai
- Mucha-mafuta
- Low-fat yogurt
- Chicken chifu
- Lean steak
Shoko Rinobva
Pane humwe huchapupu hunokwana hunosimbisa kukosha kweproteiniti inowedzera musimba kukura. Kutendeseka, vazhinji vedu tinogutsa zvatinoda zuva rimwe nerimwe kuburikidza nekudya. Kunwa puroteni kuwedzera usiku kunogona kubatsira kukurudzira kurasikirwa kwemazivi kana zvikwereti zvose zvinotorwa mukufungisisa. Kushandisa mapuroteni kunodedera seurongwa hwehutano hwekuwedzera kukura kwemasumbu uye simba kunogona kubatsira nemhando yakakodzera yeprotini inobva. Ikoko kunewo sarudzo yekudya mapuroteni ako asati avata nehutano hwemaprotini. Chero chipi zvacho chaunosarudza pamusoro peprototi shakes chichiri chisarudzo chevanhu asi zvakakosha kuwedzera smart kana uchivashandisa vasati vavata.
> Sources:
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> Kouw IW et al., Protein Ingestion Usati Uchinyanya Kuwedzera Overnight Muscle Protein Synthesis Mutengo muVarume Vakwegura Vakwegura: Randedzed Trial Trial, The Journal of Nutrition , 2017
> Res PT et al., Zviratidzo zvekugadzirira kusati kwarara kuratidzira kupedza maitiro ekugadzirisa kwemasikati, Medicine uye Sayenzi muMutambo uye Kudzidzira muviri , 2012
> Snijders T, et al., Protein Ingestion Usati Warara Inowedzera Masimba Masimba uye Simba Inowana Mukana Wokurwisana-Rudzi Rutsva Kudzidzira muHutano Hwechiduku, The Journal of Nutrition , 2015
> Takudzwa A. Madzima et al., Usiku hunoshandiswa kwemapuroteni kana mahydrohydrate inowedzera kuwedzerwa kwekusvitsa kwemazuva masikati mumakore ekugadzirira-varume vakuru, British Journal of Nutrition , 2014
> Trommelen J, van Loon LJC, Pre-Sleep Puroteni Ingestion Kuti Ivandudze Skeletal Muscle Response Adaptive kuKuedza Kudzidzira, Nutrients , 2016