Idyani Zakudya Za Mapuloteni Zolemera mu Amino Acid Uyu Mutatha Kulimbitsa Thupi Kuti Mupeze Zotsatira Zathupi Labwino Kwambiri

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Zomwe mumadya mukamaliza masewera olimbitsa thupi ndizofunikira kwambiri ngati kuchita masewera olimbitsa thupi poyamba. Ndipo mwina mukudziwa kuti, ngakhale ndichakudya kapena chakudya, repast yanu iyenera kukhala ndi mapuloteni, chifukwa ndi michere yomwe imathandizira kukonzanso minofu yanu yolimbikira. (Dziwani Chifukwa Chake Azimayi Amafunikira Njira Yatsopano Yazakudya Zamasewera.)

Koma ngakhale izi sizikhala nkhani kwa inu-ndipo muli ndi zosankha zingapo zokhala ndi mapuloteni okonzeka nthawi zonse-izi ndi zomwe mungathe. ayi dziwani: Mapuloteni onse sanapangidwe ofanana. Zakudya zamapuloteni zosiyanasiyana zimakhala ndi ma amino acid 20 ofunika kwambiri (zomangamanga zama protein), imodzi mwazomwe timakonda kwambiri pakali pano. (Onani Funsani Dotolo: Zakudya Zofunikira za Amino.)

"Leucine ndi amodzi mwamankhwala amino acid ndipo kafukufukuyu atasintha kafukufuku wina akuwonetsa gawo lapadera lomwe limagwira mu protein protein synthesis," akufotokoza a Connie Diekman, R.D., director of health university ku Washington University ku St Louis.

Mapuloteni a minofu ndi zomwe zimachitika thupi lanu likamanga kapena kumanganso mapuloteni atsopano omwe ali olimba kuposa momwe amathandizira kale. Ndipo phunziro latsopano mu Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi adapeza kuti kupeza magalamu asanu a leucine acid pambuyo pa kulimbitsa thupi mkati mwa chotupitsa chomwe chiri ndi magalamu 23 a mapuloteni atha kukhala malo okoma akafika pakupeza phindu lolimbitsa minofu. Ophunzira omwe adatsitsa noshi yokhala ndi 23 magalamu a mapuloteni ndi 5 magalamu a leucine anali ndi 33 peresenti ya kuchuluka kwa mapuloteni a minofu poyerekeza ndi ophunzira omwe anali ndi chotupitsa chodzaza ndi ma carbs ndi mafuta okha. Kuphatikiza apo, omwe anali ndi kuchuluka kwakatatu kwamapuloteni ndi leucine anali ndi zopindulitsa "zochepa", chifukwa chake sizabwino kwenikweni.

Moyenera, magwero ambiri a mapuloteni ali kale ndi leucine. Diekman amalimbikitsa soya, mtedza, salimoni, amondi, nkhuku, mazira, ndi oats. "Ngakhale leucine imapezeka muzakudya zambiri zamapuloteni azinyama, izi zimapereka zochulukirapo, zomwe zimapangitsa kuti azimayi azikhala olimba nthawi zonse komanso atamaliza kulimbitsa thupi," atero a Diekman. (Onani: Njira Yabwino Yopezera Minofu Yotsamira.)

Pangani munchie wanu kukhala wamphamvu kwambiri powonjezera ma carbs: "Kudya leucine ndi chakudya chamafuta monga mbewu zonse, zipatso, ndi ndiwo zamasamba mwina kumathandizira kwambiri njira zomangira minofu zomwe zimapangitsa kuti munthu azitha kuchira," akutero Diekman. Yesani mazira awiri owiritsa owiritsa ndi tositi yambewu zonse ndi batala wa mtedza kapena nsomba yokhala ndi mpunga wabulauni ndi broccoli.

(Kuti mumve zambiri zokhudza kudya zakudya zopatsa thanzi, tsitsani pulogalamu yapadera yaposachedwa ya magazini athu a digito opanda magazini!)

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