Ntlafatsa Mesebetsi ea Li-Muscle Protein ha U ntse U robetse
Liprotheine tse sisinyehang li lula e le e 'ngoe ea bophelo bo tummeng ka ho fetisisa bophelong bo tlatsetsang har'a batho ba baholo ba sebetsang, baatlelete le ba sebetsang' meleng. Maamerika a mangata a lumela hore a ka thusa ka ho lahleheloa ke boima, ho haha mesifa le ntlafatso ea bophelo bo botle. Li fetohile seno se nooang sa hoseng 'me hangata se jeoa ka mor'a ho ikoetlisa ka thata bakeng sa ho lokisa mesifa.
Lijo tsa Amerika li ka finyella liprotheine tse hlokahalang ha li kenyeletsa liprotheine, empa re phela sechabeng se lumelang hore se molemo.
Meriana e meng ea bongaka e ka hloka protheine ea supplementation empa sena se emela karolo e nyane feela. Ho lekanyetsa litlhoko tsa protheine ka bomong ho buelloa bakeng sa bophelo bo botle le ho phela hantle.
Haeba u tla noa liprotheine tse sisinyehang, hoa utloahala ho li ja ha li ka fana ka melemo e mengata ka ho fetisisa. Bophahamo ba liprotheine tsa ho ikoetlisa ka mor'a poso bo nkoa e le mokhoa o tloaelehileng ka ho fetisisa le o motle ka ho fetisisa oa ho matlafatsa le ho ntlafatsa mesifa ea khōlo. Leha ho le joalo, lipatlisiso tsa morao-rao li bontša hore ho noa protheine pele ho bethe e ka fana ka melemo e mengata ea bophelo
Liphello ho Lahleheloa ke Boima ba 'Mele
Ho ba le protheine e sisinyeha pele ho bethe e ka ntlafatsa boima ba 'mele, empa phepelo ea caloric e lokela ho nkoa. 'Mele oa hau o bona lijo joaloka lik'hilojule le ho ja chelete eo ue hlokang letsatsi le leng le le leng ho ka etsa hore u fumane boima ba' mele. Sena se bolela hore na u tlatsetsa joang ka liprotheine tse sisinyehileng ke tsa bohlokoa.
Ho fetola phepo ea hau ea letsatsi le letsatsi ho ka 'na ha hlokahala hobane liprotheine li sisinyeha li tla eketsa lik'hilojule ho palo ea hau ea letsatsi le letsatsi.
Sena se tla u nolofalletsa ho kenyelletsa protheine supplementation ka sepheo sa ho theola boima ba 'mele .
Haeba u le tseleng le ho kenya lijo tsa hau ka khalori ho akarelletsa ho sisinyeha ha protheine, ho noa bosiu ho ka ba le melemo. Liprotheine li bontšoa ho matlafatsa metabolism ea hau le ho etsa hore mesifa e hōle. Ho eketsa metabolism ea hao ho potlakisa tekanyo eo u chesang lik'hilojule 'me e bontšoa ho thusa ka ho lahleheloa ke boima ba' mele.
Ho bonahala palo ea protheine e jeoa bosiu e ka etsa phapang. Liphuputso tsa morao-rao li bontša ho ja ligrama tse 40 tsa protheine pele libethe li khothalletsoa hore li tsoele pele ho hlahisa mesifa ea protheine ea pele (phallo) litekanyetso nakong ea boroko. Ke liprotheine tse ngata 'me li ka' na tsa eketsoa ka lik'hilojule.
Ho noa ligrama tse 40 tsa bosiu bosiu ho lekana le lik'hilojule tse 160 (lik'hilojule tse 4 ka gramme ea protheine) haeba li kopantsoe le metsi. Liprotheine tse nang le litholoana, linate tsa linate le lebese li ne li ka lekanngoa le lik'hilojule tse 300 kapa ho feta.
Haeba o ja lik'hilojule tse 1800 letsatsi le leng le le leng, mohlala, ho tlosa lik'hilojule tse pakeng tsa 160 le 300 ho tloha ho kakaretso ho ka hlokahala ha u rera ho noa protheine pele u robala. Sena se tla u nolofalletsa hore u lule u le tseleng le ho ja lijo tsa letsatsi le letsatsi ha u ntse u khothalletsa ho lahleheloa ke boima ba 'mele le ho hōla ha mesifa.
Ho ea ka Melissa Majumdar, MS, RD, CSOWM, LDN, CPT, Sekolo sa Lijo le Dietetics, 'Muelli oa Sechaba oa Mecha ea litaba, ho ja liprotheine ho sisinyeha bosiu ho ka ba le molemo o motle bakeng sa baatlelete ba itšetlehileng ka thuto e nyenyane e hatisitsoeng British Journal of Nutrition .
Ka bomalimabe, thuto ena e nyane haholo ka barupeluoa ba 11 le liphetho ha li bapisoe le batho ba bangata. Banna ba bacha, ba phetseng hantle ba na le litlhoko tse matla ho feta baahi ba bangata mme ba eketsa protheine ea khalori ea 140-150, ho phaella ho lijo bakeng sa motho ea tloaelehileng ho ka etsa hore Majumdar a fumane boima ba 'mele.
Liprotheine tsa shakes li bontšitsoe hore li molemo ho batho ba lekang ho theola boima ba 'mele ha ba sebelisoa e le phepelo ea lijo, empa eseng bosiu. Ba thusa ho laola karolo ea lijo 'me ba le bonolo ebile ba ka thusa batho ka bomong ho thibela ho ja.
Majumdar o khothaletsa motho hore a noe protheine a sisinyehe pele a robala ha a se na lijo tsa motšehare kapa a fumana a lapetse ka mor'a lijo tsa motšehare. Ho sebelisa ho sisinyeha ha mofuta o mong oa lijo kapa bohobebeletsi boemong boo ho ka thusa ho thibela ho fula kapa ho ja lijo pele ho bethe.
Le hoja liprotheine li sisinyeha li ka thusa ho fokotsa boima ba 'mele , ntlha ea bohlokoa ke ho shebella lijo tsa caloric ea hau haeba u rerile ho li ja pele u robala.
Liphello ho Khōlō ea Mmele
Ho ja li-protein ke habohlokoa bakeng sa ho matlafatsa mesifa ea protheine (MPS) le kholo . Ho sebetsa ka thata ho ka 'na ha hloka hore u na le protheine e eketsehileng ha u ja. Ho noa liprotheine tse tsitsitseng ho ntse ho e-na le mokhoa o tloaelehileng oa batho ba baholo ba sebetsang le baatlelete ho fumana liprotheine le mesifa ea hau ka mor'a hore ba ikoetlise.
Ho sebelisa protheine ho thusa ho boloka 'mele oa hau o le motenya oa protheine. Liprotheine li na le li-amino acid tse hlokahalang bakeng sa mokhoa ona. Ha 'mele oa hau o haelloa ke amino acid ho tloha nakong ea ho se je kapa khatello ea lik'hemik'hale tse bakoang ke boikoetliso, e baka phapang e mpe. Ho noa protheine ho ka thusa ho khutlisetsa 'mele oa hao boemong bo nepahetseng bo hlokahalang bakeng sa ho hōla ha mesifa.
'Mele o lula o le motsoako oa amino acid le ho fepa' me o itšetlehile ka ho fumaneha ha limatlafatsi ho lula o lekana. Sena se bolela hore ho uena ho ja palo e nepahetseng ea protheine ho boloka tikoloho e leka-lekaneng bakeng sa ho haha mesifa.
Setsebi sa phepo e nepahetseng Melissa Majumdar se bolela hore ho nka liprotheine ho tlatsetsa ke tsela e le 'ngoe ea batho ba sebetsang ba ka finyellang matla le liprotheine. Haeba moatlelete a sa fe matla a lekaneng bakeng sa letsatsi, ho hōla ha mesifa le ho lokisoa ho ke ke ha e-ba teng 'me' mele o tla senya mesifa ea mesifa e le mafura. Ho sebelisa ligrama tse 30 tsa protheine kapa lik'habohaedreite ho bonahala ho le molemo ho qoba boemo boo bo nang le bokooa.
Ho ikoetlisa ka mor'a poso ho sisinyeha ho tloaelehile ho boloka mafura a protheine e lekaneng 'me a bontšoa e le thuso. Majumdar e fana ka tlhahiso ea hore mehloli ea liprotheine e ka boela ea tsoa lijong ho e-na le ho tlatsetsoa. Ka mohlala, ligrama tse 30 tsa protheine e ka boela ea e-ba karolo e 'ngoe ea likhoho kapa tlhapi, likhapi tse 1,5 tsa chate ea cottage, kapa li-ounce tse 10 tse sebetsang ka yogurt ea Greece.
Sebopeho se khothalletsoang
Ho ea ka Majumdar, baatlelete ba fumanang ho le thata ho ja lijo tse tiileng ka mor'a ho ikoetlisa ba ka rua molemo ho tlatsetsa ka metsi, haholo-holo haeba e oela bosiu. Haeba ho sebetsa ka nako e telele kapa ho le thata ho fetola takatso ea moatlelete, ho noa metsi a tlatsetso ho tla thusa ho hlaphoheloa, haholo ha ho bapisoa le ho se je.
Majumdar e khothalletsa ho leka-lekana ho tlatsetsa karolong ea 4: 1 ea carbs le protheine. Liprotheine tse shakes li fapane haholo le ho hlophisoa ha lintho tse ngata 'me li lokela ho khethoa ho latela litlhoko tsa motho. Motho ea lekang ho theola boima o tla batla khalori e phahameng, moatlelete a ka 'na a batla ho thothomela ka hare ho k'halori e nang le lik'habohaedreite le protheine, mme motho ea lekang ho theola boima ba' mele a ka batla khalori e tlase, e tsoekere e ngata ea tsoekere ea protheine.
Hangata ho molemo hore baatlelete ba sebelise motsoako oa liprotheine le lik'habohaedreite bakeng sa ho hlaphoheloa, phetoho ea glycogen le ho lokisoa. Protheine e sebelisetsoa ho lokisa mesifa le lik'habohaedreite li sebelisetsoa ho tsosolosa glycogen , kahoo li sebetsa hammoho. Kopano ena ea macronutrients hangata e khotsofatsa haholo.
Majumdar e fana ka maikutlo a hore lijo tse tiileng li ka 'na tsa e-ba matla haholo ho feta ho tlatseletsa metsi hobane li cheka butle. Hape, ho eketsa lisebelisoa tse eketsehileng tsa fiber tse kang litholoana, meroho, le / kapa linaoa li ka khotsofatsa le ho lieha ho fokotsa lijo.
Lipatlisiso ka Liphello Tse Ntle
Liphuputso tse 'maloa li bontša phaello e ntle ea ho ja liprotheine tse tlatsetsang pele ho bethe, haholo-holo bakeng sa ho eketseha ha mesifa ea protheine. Baatlelete ba bang ba nkile leano la phepo ea ho ja protheine pele ba robala ho thusa ho thibela mesifa e senyehang.
Phuputso e 'ngoe e ile ea hlahloba hore na liprotheine tse jeoa pele ho bethe li itšetlehile hakae ho banna ba hōlileng ba sebelisang bosiu. Barupeluoa ba ne ba kenyelletsa banna ba 23 ba baholo, ba phetseng hantle ba neng ba sebelisa bosiu 'me hamorao ba ja ligrama tse 40 tsa protheine pele ba robala. Moriana oa protheine (growth) o ile oa eketseha 'me li-amino acid tse ling tsa lijo li tlalehoa ka mahlahahlaha a mesifa. Ho ne ho boleloa hore liprotheine li ja lijo pele li robala li ka sebelisoa e le leano la phepo ea phepo ea ho thibela banabolic.
Phuputso e 'ngoe e ile ea hlahloba kamoo liprotheine li kenang pele ho robala li ka eketsa kholo ea mesifa ho banna ba baholo ba phetseng hantle. Ho lahleheloa ke mesifa ea mesifa le botsofali ho 'nile ha boleloa hore ho na le karabelo e fokolang ea anabolic ho kenngoa ha protheine. Barupeluoa ba ithutoang ba ne ba kenyeletsa banna ba 48 ba phelang hantle, ba hōlileng ba neng ba ja ligrama tse 40 tsa protheine, ligrama tse 20 tsa protheine, kapa placebo pele ba robala. Banna bao ba neng ba nka ligrama tse 40 tsa protheine ba ile ba bonahatsa liphello tse ntle tsa protheine ea mesifa le li-amino acid. Liphuputso tsena li fana ka motheo oa saense bakeng sa leano la mokhoa oa phepo e nepahetseng ea ho tšehetsa mesifa ea ho boloka boima botsofaling le mafu.
Phuputso e 'ngoe e ile ea hlahloba hore na liprotheine li kenngoa kae pele li robala li ntlafatsa katleho ea ho phomola bosiu bosiu. Barupeluoa ba ne ba e-na le bahlankana ba 16 ba phelang hantle ba phetseng hantle ba neng ba etsa boikoetliso bo le bong bosiu bosiu. Banna ba ne ba ja protheine ea 40g kapa placebo pele ba robala. Protheine e ne e bontšoa hore e fumanoe ka katleho, e kenngoa hantle, 'me e ekelitsoe liprotheine tsa' mele ka bophara ho bapisoa le placebo. Liphello li boetse li bonts'a tšireletso e ntle ea protheine ea bohlokoa bakeng sa kholo ea mesifa.
Lipatlisiso tse phatlalalitsoeng ho Journal of Nutrition li ile tsa hlahloba tšusumetso ea liprotheine tsa phepo ea lijo tse ling pele li robala ka mesifa le ho matlafatsa matla nakong ea koetliso ea ho ikoetlisa. Barupeluoa ba ne ba kenyeletsa banna ba 44 ba nang le bophelo bo botle ba phetseng hantle ba ileng ba etsa koetliso ea ho hanyetsa ka makhetlo a mararo ka beke ka libeke tse 12 Baithaopi ba ne ba noa seno sa joala se nang le ligrama tse 27,5 tsa protheine le ligrama tse 15 tsa lik'habohaedreite kapa placebo pele li robala. Protheine ea sehlopha e ile ea bontša supplementation pele e robala ka katleho phaello ea mesifa le mesifa ho feta ba ntseng ba nka placebo.
Liphuputso tse ling li ne li bontša li-protein tse sebelisoang pele bethe e ka ntlafatsa mesifa ea masapo ka mor'a ho ikoetlisa. Phuputso e ile ea fana ka bonyane ligrama tse 40 tsa protheine ea lijo e lokela ho jeoa pele ho robala ho etsa hore ho be le matla a matla a ho etsa liprotheine tsa mesifa bosiung bohle. Liphuputso tsa lipatlisiso li bontšitse pele ho ho robala liprotheine tse ling tsa phepo e le mokhoa o atlehang oa phepo e nepahetseng bakeng sa ho eketsa phaello ea mesifa le matla.
Liphello Tshebetsong
Ho sebelisa protheine ho sisinyeha bosiu ho ka ntlafatsa ts'ebetso ea lipapali. Lipatlisiso ke ho fumana litsela tsa ho laola mesifa ea protheine metabolism nakong ea boroko ka ho ja liprotheine pele ho bethe. Ho ea ka liphuputso, liprotheine tse tlatsetso pele li robala li ntlafatsa mesifa ea ho hōla le matla. Liphello li boetse li bonts'a karabo e ntlafetseng ea mesifa e ntlafatsang ho ikoetlisa . Liphuputso tse latelang tsa bongaka li tlalehile:
- Ho ntlafatsoa mokhobo oa bosiu bosiu
- Matla a ntlafetseng nakong ea ho sebetsa
- Boima bo ntseng bo le boima
- Matla a ho sebelisa nako e telele
- Ho ntlafatsoa ha mesifa ho ntlafatsa ho ikoetlisa
Liphello tsa Boroko
Ho noa protheine pele ho bethe ho ka senya boroko ba hau ho itšetlehile ka mofuta oa protheine. Ntho ea ho qetela eo u e hlokang ke ho eketseha ha matla ho tloha ka tsoekere e bonolo e kenyelletsoeng ka phaello ea protheine ea metsi. Ntle ho moo, sena se ka etsa hore ho be le boima ba 'mele le ho eketsa mabenkeleng a mafura.
Boholo ba lipatlisiso ka liphello tse ntle tsa ho ja liprotheine pele libethe li sebelisa protheine ea butle-butle. Ho sebelisa protheine e nepahetseng e tsositseng mesifa ea protheine ea pele ntle le ho fokotsa boroko ba boroko ba barupeluoa.
Mefuta ea ho Noa
Mehloli ea liprotheine e fapana le kamoo e etsang hore mesifa ea protheine e sebetse kateng. Sena se bolela mofuta oa protheine e jeoang pele ho bethe ke ea bohlokoa bakeng sa liphello tse ntle. Bongata ba lipatlisiso bo sebelisitse protheine ea ba-participin. Casein ke mohloli oa protheine o fokolang butle-butle o lumellang ho fokotsa butle le ho eketseha ha amino acid ho pholletsa le bosiu bohle.
Protheine ea whey ke protheine e hahiloeng ka potlako empa e bontšitse ho matlafatsa liprotheine tsa mesifa ea melomo hantle empa ka nako e khutšoanyane e bapisoa le casin. Ke ka lebaka leo whey protein e sebelisoang hangata kamora ho sebetsa le pele ho ho robala.
Lipatlisiso li boetse li bontša mefuta e fapa-fapaneng ea lisebelisoa tsa liprotheine tse nang le litšobotsi tsa boleng bo phahameng, tse ka boela tsa eketsa litekanyetso tsa liprotheine tsa makhetlo a mangata. Batho ba bang ba rata ho ja protheine ea bona 'me ho monate ho ba le khetho ea bobeli. Lintlha tse latelang li nkoa e le lits'ebetso tsa liprotheine tsa liphoofolo tse ntle:
- Lihoai tse phehiloeng
- Lebese le tlaase haholo
- Mafura a mafura a tlaase
- Khofu ea khōhō
- Li-steak tse otlolohileng
Lentsoe le Tsoang ho
Ho na le bopaki bo lekaneng ba ho tšehetsa bohlokoa ba liprotheine tse kenyeletsang ho hōla ha mesifa. Ka botšepehi, boholo ba rona re khotsofatsa tlhoko ea rona ea letsatsi le letsatsi ka lijo. Ho noa liprotheine ho tlatsetsa bosiu ho ka ba molemo ho ntlafatsa tahlehelo ea boima ba 'mele haeba lik'hilojule tse kenyelletsoeng li nahaneloa. Ho sebelisa matla a protheine e le leano la phepo ea ho eketsa mesifa le matla a ka ba molemo le mofuta o nepahetseng oa protheine. Hape ho na le khetho ea ho ja protheine ea hau pele u robala le mohloli oa boleng ba liprotheine. Ho sa tsotellehe hore na u etsa qeto efe ka liprotheine tse shakesang e ntse e le khetho ea botho empa ke habohlokoa ho tlatsa bohlale haeba u li sebelisa pele u robala.
> Mehloli:
Holwerda AM et al., Mosebetsi oa Mesebetsi o Etsoang Motšehare oa Mantsiboea o Ntlafatsa Mesebetsi ea Mahlaseli a Bosiu ka Makhetlo a Phelang ho Protein ea Sleep Sleeping In Mening Older, Journal of Nutrition , 2016
> Kouw IW le al., Liprotheine tse ka kenngoa pele boroko bo eketseha Bosiu ba mesifa ea liprotheine tsa li-Synthesis ho banna ba tsofetseng ba phetseng hantle: Tlhahlobo e laoloang ka nako e telele, Journal of Nutrition , 2017
> Res PT le al., Proteine e kenngoa pele ho robala e ntlafatsa poso ea ho ikoetlisa ka bosiu bo le bong, Meriana le Saense ka Lipapali le ho ikoetlisa , 2012
> Snijders T, et al., Protein Ingestion pele ho robala e eketsa mesifa le matla a fumanoang nakong ea Tlhaselo ea nako e telele ea Koetliso ea Koetliso ea Boikoetliso ho Batho ba Nang le Bophelo bo Botle, Journal of Nutrition , 2015
> Ho khethoa A. Madzima le al., Ho sebelisoa ha nako ea bosiu ea liprotheine kapa lik'habohaedreite ho eketsa ho eketseha ha matla a ho phomola hoseng ho banna ba sebetsang kolecheng, British Journal of Nutrition , 2014
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