Njira Zodabwitsa Zomwe Odya Zamasamba Atha Kuwononga Zochita Zawo

Zamkati

• Kusunga ndi Zowonjezera Mapuloteni
• Onaninso za

Mukakhala opanda nyama komanso makoswe ochita masewera olimbitsa thupi, mumazolowera anthu ambiri omwe akufuna kukutsimikizirani kuti simukupeza zomanga thupi zokwanira. Chowonadi ndi chakuti, mwina mumawerengera tsiku lililonse (mkaka wa soya! Quinoa!). Koma asayansi ochita masewera olimbitsa thupi akulimbikitsa omwe amadya zamasamba makamaka omwe amadya zakudya zamasamba kuti ayambe kufunsa funso lina: Kodi ndikupeza zoyenera? okoma mtima mapuloteni?

"Mapuloteni opangidwa ndi zomera amakhala ochepa kwambiri m'ma amino acid ofunikira, ndipo popanda mapuloteni opangidwa ndi nyama kapena mkaka, zimakhala zovuta kuti odyetsera zamasamba ndi omwe amadya nyama kuti apeze zakudya zabwino," akutero Jacob Wilson, Ph.D., mkulu wa bungwe la Human Human Rights. Magwiridwe ndi Labu Lopatsa Thanzi Labwino ku Yunivesite ya Tampa.

Ma amino acid 21 ofunikira - ambiri omwe thupi lanu limapanga - ndizomwe zimamanga mapuloteni. Ndi kutulutsa mapuloteni kaphatikizidwe-omwe amatembenukira pakumanga kwa minofu-ma amino acid anu amafunika kufikira pang'ono. Popanda mulingo wokwanira komanso mitundu yokwanira ya ma amino acid, mphamvu yanu yolimbitsa minofu imachepa, akufotokoza Wilson.

Nchifukwa chiyani izi ndizofunika kwambiri kwa zamasamba ndi zamasamba? Magwero asanu ndi anayi olemera kwambiri amino acid omwe thupi lanu silingathe kupanga ndi mapuloteni opangidwa ndi nyama, monga nyama yofiira, nkhuku, mazira, ndi mkaka. Atatu mwa asanu ndi anayiwo ndi aminic acid (BCAA) omwe ali ndi nthambi ndipo ndiofunikira kwambiri pakuchira. Kugwedeza kwanu pambuyo pa kulimbitsa thupi kumatha kusamalira vutoli: Ngati omwe amadya mbewu amadya mapuloteni apamwamba kwambiri, monga whey ndi soya, omwe ali ndi zinthu zisanu ndi zinayi, palibe nkhawa, Wilson akutero. (Gulani mavitamini a whey kuti mupeze kukoma kwanu ndikuyimira ku GNC Live Well.) Vutoli limabwera chifukwa chakulephera kwa chakudya ndikuletsa zakudya kumapangitsa kuti Whey ndi soya asakhale mwayi.

Simuyeneranso kukhala ndi chiwonongeko pazakudya zochokera ku zomera. Mapuloteni ena azomera ndi "amphumphu," kutanthauza kuti ali ndi amino acid onse asanu ndi anayi mu chakudya chimodzi. Zomwe zimapezeka kwambiri mwa izi ndi quinoa, hempseeds, mbewu za chia, ndi soya.

Mapuloteni osakwanira, ndi ovuta kwambiri: "Mapuloteni ambiri opangidwa pazomera samasowa amino acid onse, ena mwa iwo, ndipo amasiyana bwanji ndi chakudya," atero a Brad Schoenfeld, Ph.D., director a Human Performance Lab ku City University of New York. "Muyenera kuphatikiza mapuloteni a zomera moyenera tsiku lonse kuti muthe kudzaza ma amino acid onse ofunikira."

Nyemba, mwachitsanzo, ndizochepa mu amino acid lysine, koma wophatikizidwa ndi mpunga wochuluka wa lysine umalola kuti chakudya cha awiriwa chikhale chopangira chomanga thupi chonse. Zosakaniza zina za ace zimaphatikizapo hummus ndi pita, batala wa peanut ndi buledi wa tirigu, ndi tofu ndi mpunga-zonse zomwe zimapereka ma amino acid asanu ndi anayi ofunikira akaphatikizidwa pamodzi. Ndipo simuyenera kuchita kudya awiri onsewo chakudya chimodzi. Thupi lanu limakhala ndi ma amino acid ambiri, kotero mutha kudya chakudya cham'mawa komanso mpunga wamasana, Schoenfeld akuwonjezera.

Kodi ndizotheka kupeza ma amino acid okwanira pazakudya zopangidwa ndi chomera? Inde, akutero Schoenfeld. Koma chakudya chimodzi cha mapuloteni athunthu patsiku sichikwanira kuti nkhokwe zanu zisungike. Izi zikutanthauza kuti pokhapokha mutayang'anitsitsa kuti ndi mapuloteni ati omwe mukudya ndipo mukudziwa momwe amapangira mankhwala, kukhalabe ndi dziwe lokwanira la amino acid kungakhale kovuta kuti muzitsatira-makamaka ngati mukugwira ntchito komanso muli ndi minofu yapamwamba kufunikira kwa amino acid, akuwonjezera.

Kusunga ndi Zowonjezera Mapuloteni

Ngati ndinu wamasamba, mulibe soya, wopanda mkaka, kapena mukuchedwa kuphatikizira zomanga thupi zochokera ku mbewu, ganizirani kuyesa ma amino acid owonjezera kamodzi patsiku kwa milungu ingapo (palibe vuto lililonse pakumeza ma amino acid owonjezera, ofufuza amatsimikizira).

Onse a Schoenfeld ndi Wilson-pamodzi ndi ambiri ofufuza-amavomereza kuti kuwonjezera kumathandizira kuti minofu yanu isawonongeke. Azimayi mu kafukufuku waku Japan wa 2010 omwe adatenga zowonjezera za BCAA asanachite masewera olimbitsa thupi adachira msanga pambuyo pochita masewera olimbitsa thupi m'maola ndi masiku otsatirawa. Kafukufuku wina waku Brazil ku 2011 adapeza kuti mamiligalamu 300 a BCAA adakulitsa kuchuluka kwa mpweya m'magazi a omwe akutenga nawo mbali, kuwathandiza kuti asatope pang'ono atamaliza kulimbitsa thupi.

Njira yabwino yowonjezerera amino acid pazakudya zanu?

Onjezani pambuyo pa kulimbitsa thupi: Kafukufuku wambiri amawonetsa zotsatira zabwino pamene omwe akutenga nawo mbali amawonjezera ma amino acid pambuyo pa masewera olimbitsa thupi. Nthawi yofunika kwambiri yobwezeretsanso ngati mutuluka thukuta dzuwa litatuluka, Wilson akuti.Ngati mumathamanga kapena kulimbitsa thupi mutasala kudya, pambuyo pake thupi lanu silikuyesera kuchira kalikonse mpaka mutadzaza ndi mapuloteni ndi amino acid.

Fufuzani leucine: Ofufuza ku US Army Research Institute of Environmental Medicine adapeza kuti pomwe ophunzira adatenga mafuta amchere ofunikira a amino acid (motsutsana ndi oyambira) pakukwera njinga kwa mphindi 60, mapuloteni awo amaphatikizika ndi 33%. Amino 1 ya MusclePharm ili ndi ma amino acid ambiri, ndipo imabwera m'miyeso yaying'ono pa nthawi yanu yoyenda ($18 kwa 15 servings, musclepharm.com).

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