Menene sunadarai kuma me yasa ake buƙatarsu?

Sunadarai sune ɗayan shahararrun abinci mai gina jiki tsakanin ƙarfin masu sha'awar wasanni. Koyaya, ana iya jin ra'ayoyi game da wannan ƙarin gaba ɗaya - daga "idan ba ku sha ba, ƙwayoyin ku ba za su yi girma ba," zuwa "wannan ilimin sunadarai ne, za a sami matsalolin lafiya". Abin farin ciki, ɗayan ko ɗayan ba su da hujja. Bari mu gano menene sunadarai, menene su, menene suka kunsa da kuma aikin da sukeyi a jiki.

Menene sunadarai?

Sunadarai (sunadarai) sune macromolecules masu nazarin halittu wanda, tare da lipids (kitse), carbohydrates (sugars) da nucleic acid, suna da mahimmanci don cikakken ƙarfin aiki, kiyayewa da gina ƙwayar tsoka. Abubuwan haɗin protein don abinci mai gina jiki suna dacewa da jiki, yana ba ku damar haɓaka nauyin horo da samun ƙarfin tsoka.

Don gano menene sunadarai don, tuna cewa tsokoki na mutum kusan 20% sun hada da haɗin sunadarai waɗanda ke cikin halayen biochemical.

Dalilin aiki na cakuda furotin yana bawa jikin 'yan wasa damar jurewa da wadannan matakai:

• samar da sabbin kwayoyin halitta, gina tsoka da kayan hadewa don motsawa gaba daya;
• watsa raɗaɗin jijiyoyi don daidaita ayyuka;
• karɓar haemoglobin a kan lokaci, iskar oxygen da abubuwan gina jiki don ci gaban tsokoki;
• daidaita yanayin membranes ɗin salula da duk hanyoyin tafiyar da rayuwa don tsayayya wa ƙarin lodi;
• kunna ƙwayoyin cuta waɗanda ke kare jiki daga ƙwayoyin cuta, ƙwayoyin cuta, cututtuka yayin rashin lafiya na yanayi ko cikin yanayi mai wahala.

Lokacin yin wasanni, yawan cin sunadaran wata larura ce wacce bata da wani sharadi, tunda kullum ana kashe sunadarai akan samuwar tsoka, tallafi ga kayan aiki masu hade-hade da kiyaye motsi.

Abun hadewa da kaddarorin masu amfani na sunadarai

Menene sunadarai dangane da ilmin sunadarai? Waɗannan su ne ƙwayoyin ƙwayoyin-ƙwayoyin halitta waɗanda ke ƙunshe da amino acid waɗanda ke haɗe da haɗin peptide. Dukkanin sunadaran gina jiki da jiki ke samu daga asalin amino acid ne. Sunadaran sun hada da amino acid 22, 10 daga ciki suna da mahimmanci.

Rashin kowane abubuwa na haifar da rashin daidaituwa a cikin narkewar abinci, garkuwar jiki, endocrin da sauran mahimman tsarin jiki. Tare da tsawan karancin amino acid, atrophy na tsoka ya fara, jimiri na jiki ya ragu (tushe - mujallar kimiyya ta gwaji da kuma Clinical Gastroenterology, 2012).

Wadannan nau'ikan cakuda sunadaran ana rarrabe su:

• da sauri (whey, madara, kwai) - kusan kusan nan da nan bayan an sha, ana sakin yawancin abubuwan gina jiki; wannan ya hada da kwai da sunadaran whey, ana ba da shawarar a sha su da safe kuma tsakanin motsa jiki a kalla sau 5-6 a rana;
• a hankali (casein, soya) - galibi ana amfani da furotin na casein kafin lokacin kwanciya, a cikin dogon hutu tsakanin abinci, don ci gaba da samun nasarar horo, tare da maye gurbin abincin da aka saba.

Bukatar jiki don sunadarai tana da alaƙa kai tsaye da tsarinta da ayyukanta na aiki. Da zarar mutum yana motsawa ko yin ƙoƙari, da sauri duk halayen biochemical ke faruwa a jiki. A lokacin horo mai tsanani, ana buƙatar haɗin protein sau biyu fiye da lokacin motsa jiki na al'ada.

Don ƙayyade yawan yau da kullun, ana ba da shawarar ɗaukar sunadarai a cikin nauyin 2 g na furotin a cikin kilogiram 1 na nauyin jiki, wannan ya kusan 180-200 g ga maza, 100-120 g ga mata. Masana sun ce za a iya maye gurbin rabin abin da aka saba da shi na sunadarai.

Ana gauraya gaurayayyen sunadarai a cikin ruwa, ruwan 'ya'yan itace ko karawa zuwa kayayyakin kiwo. A wani lokaci, zaka iya cinye 40-50 g na furotin ba tare da tsoron lafiya ba. Ana buƙatar sabis na 3-4 kowace rana, dangane da nauyi da nauyin horo. Abubuwan haɗin sunadaran sun zama kari ko maye gurbin abinci ɗaya gaba ɗaya don rage ci. Zai yi amfani ga waɗanda ke ƙoƙari su rasa nauyi, rage adadin mai, da waɗanda ke gina ƙwayar tsoka.

Lokacin samun karfin tsoka

Tare da ƙaruwa a cikin ƙwayar tsoka, sunadarai a cikin abincin ya zama ƙasa da carbohydrates, tunda ana buƙatar ƙaruwa da ƙarfin kuzari. Don haka wajibi ne a horar da sau 3 a mako tare da babban nauyi, a ci sau 5 a rana abinci mai gina jiki mai yawan kalori da kuma amfani da sunadaran "a hankali". Don kiyaye sautin tsoka, ana ba da shawarar horar da sau 2 a mako, ku ci sau 3-4 tare da yanayin BJU na yau da kullun.

Don nauyin nauyi da rage nauyi

Lokacin rage nauyi, adadin carbohydrates yana da iyaka - saboda wannan dalili, jiki yana tilasta ciyar da wadataccen mai. Haɗuwa da sunadarai a cikin ƙarin adadin yana buƙatar mahimmancin amfani da kuzari, wanda aka biya ta hanyar kashe kitsen jiki. Don haka, jiki yana karɓar abincin da ya dace da ƙarfi don horo.

Lokacin rage nauyi, ana ba da shawarar horar da sau 3 a mako tare da matsakaicin nauyi, ku ci sau 5 a rana, ta yin amfani da abinci mai ƙarancin kalori da haɗin mai saurin "saurin". Rashin nauyi lokaci daya da karuwa a cikin tsoka abu ne mai wuya, dole ne da farko "fara kitse", rage nauyi, sannan gina tsoka.

Harmarin cutarwa da sakamako mai illa

An yi amannar cewa yawan cin furotin na haifar da nakasar hanta da aikin koda saboda sakin kayayyakin da suka lalace. Akwai tarin uric acid, wanda ke haifar da ci gaban urolithiasis da gout, take hakkin ƙashin kashi.

Koyaya, babu wata tabbatacciyar shaidar dangantakar; mai yiwuwa, muna magana ne akan yawan sashi da ingancin samfuran da aka yi amfani da su. Shaidun da ke yanzu ba su nuna mummunan tasirin haɓakar haɓakar furotin a kan lafiyar ƙashi (asalin Ingilishi - Americal Journal of Clinical Nutrition, 2017).

Kammalawa: Yi amfani da tabbataccen, ingantattun abubuwan wasanni. Zaɓi dabarbari a hankali idan kuna da rashin haƙuri na lactose (saboda ƙarancin lactase enzyme). Kasuwa ta zamani tana ba da madara mara lactose da haɗin whey ko zaɓi wasu nau'ikan (kwai).

Cakuda sunadaran, kamar kowane abinci, na iya haifar da rashin lafiyan ga furotin ko ƙarin abubuwan haɗin (tushe - Wikipedia). Don rage farashin samarwa da haɓaka ƙimar mai amfani, ana ƙara abubuwan haɗin ga cakuda wanda, a cikin adadi mai yawa, keta yanayin jiki:

• taurine - amino acid, ya wuce kima yana sanya tsarin jijiyoyin jiki yin aiki a cikin wani yanayi mai rikitarwa, ya dagula ayyukan jijiyoyi;
• masu kauri (carrageenan, xanthan gum) - ƙirƙirar daidaito mafi kyau na girgiza furotin, amma tare da amfani koyaushe suna iya tsokano ulcers na ciki;
• roba sugars (dextrose, maltodextrin) - hanzarta murmurewa bayan motsa jiki, amma a lokaci guda kara yiwuwar kiba, ciwon sukari, rashin karfin jiki;
• roba sweeteners (aspartame, cyclamate, aspartic acid) - ba gaba daya jiki ya mamaye su kuma ana musu takaddama a cikin gazawar koda, cututtukan jijiyoyin jini.

Bugu da ƙari, rikicewar narkewa na iya faruwa, wanda yawanci ke warware shi cikin kwanaki 2-3. Tare da matsaloli na dogon lokaci, ya kamata ka daina amfani da cakuda kuma ka nemi likita.

Nau'in sunadarai

Shirye-shiryen haɗin sunadarai shine babban zaɓi ga waɗanda ke cikin wasanni da motsa jiki. Sun ƙunshi tsarkakakken, furotin mai narkewa sosai, wani lokacin a hade da bitamin da ma'adanai.

Ta hanyar girki

Bambancin nau'ikan cakuda sunadarai gwargwadon tsarin shiri:

1. Keɓewa furotin ne bayan tsarkakewa na musamman, wanda kusan an cire duk mai da carbohydrates. Mafi mashahuri samfurin, saboda yana ƙunshe da ƙarin adadin sunadarai - har zuwa 90%. An yi amfani dashi: da safe bayan farkawa, sa'o'i 2 kafin horo, nan da nan bayan horo, ko maimakon abun ciye-ciye.
2. Hydrolyzate - ana samun waɗannan gaurayawan ne ta hanyar hydrolysis, a ciki ne ake rarraba sunadarai zuwa amino acid (peptides). Tsarin hydrolysis yana bin tsarin narkewa, don haka furotin hydrolyzate samfuri ne mai shirye-shirye.
3. Mai da hankali - ya ƙunshi ƙananan furotin, game da 70-80%, sabili da haka yana da rahusa fiye da sauran abubuwan kari. Ba shi da ma'ana don amfani da shi kafin horo, ya fi kyau a yi shi tsakanin cin abinci. Yana taimakawa lokacin da ba'a sami cikakken abincin rana ko abincin dare ba.

Ta hanyar tushen sunadarai

Sunayen sunadarai dangane da abincin da aka samo su:

1. Cakuda madara - sun kunshi sunadarai biyu (casein da whey). An tsara don masu amfani waɗanda zasu iya ɗaukar lactose cikin sauƙi. Kayan masarufi, wani lokacin ingancin tambaya.
2. Whey - da sauri ya lalace, wanda aka yi daga whey, yana ƙunshe da ma'adanai da ake buƙata don kiyaye daidaiton hormonal da tsarin garkuwar jiki. Zaɓin gargajiya ga waɗanda ke aiki tukuru a kan ƙwayar tsoka.
3. Casein - tare da sunadarai masu saurin aiki wanda ke jan jiki gaba ɗaya a rana, saboda haka ana ba da shawarar a sha shi kafin lokacin bacci ko lokacin dogon hutu a cikin abinci mai gina jiki (fiye da awanni 4). A lokacin ƙaruwar tsoka, ana amfani da sinadarin da daddare, kuma a lokacin rage nauyi da "bushewa" ana iya shan shi da rana don rage yawan ci.
4. Soy shine zaɓi mai araha wanda ya shahara tare da yan wasa masu sha'awar. Ana shanye shi a hankali. Phytoestrogens a cikin abun da ke ciki ya hana cikakken ci gaban naman tsoka. An kara shi zuwa wasu gaurayawan don rage farashin samarwa, don haka karanta abun da ke ciki a hankali.
5. Kwai - mafi wahalar narkewa, amma yana dauke da cikakken amino acid. Ana ba da shawarar cakuda a lokacin horo mai ƙarfi. Sun mamaye kasuwar abinci mai gina jiki yayin da suke dauke da amino acid wanda yake karya kitse na jiki. Idan kun nuna takamaiman lambobi, to don samun cin abincin furotin na yau da kullun, kuna buƙatar cin ƙwai kaza 10. A cikin sha'anin kuɗi, yana da rahusa, amma ya zama dole a raba yolks da sunadarai, kuma sakamakon yana tafiya sannu a hankali saboda saurin shan cikin ciki.
6. Cakuda abubuwa masu tarin yawa abubuwa ne masu rikitarwa kuma ana bada shawarar, tsakanin sauran abubuwa, don ƙwarewar sana'a. Musamman suna cikin buƙatu a cikin yanayin inda ya zama dole don fitar da ƙwayoyi da haskaka taimako na tsoka. A cikin ɓangaren da suka fi tsada, yana tare da cikakkun bayanai tare da dabara na abin da ke ciki da ƙa'idodin amfani.

Ana samar da gaurayayyen sunadarai daga peas, hemp da sauran kayan shuka, suna dauke da furotin 50-60% kawai, amma suna dauke da sinadarin mai, ma'adanai da sauran abubuwa masu amfani. Suna taimaka daidaita ƙarancin abinci mai ƙwanƙwasa, suna da tasiri mai tasiri akan microflora da motsin hanji.

Learnara koyo game da nau'ikan sunadarai anan.

Madadin sunadarai

Maimakon cakuda sunadarai, zaku iya amfani da masu karɓar sunadarin carbohydrate, waɗanda suka ƙunshi bitamin, ma'adanai, creatine (amino acid da ke tara kuzari a cikin tsoka da ƙwayoyin jijiyoyi, yana ƙaruwa da haƙuri) Ana amfani da masu ɗaukar nauyi game da minti 60-90 kafin ƙarfin ƙarfi, to samar da makamashi ya isa na awanni da yawa.

A cewar masana, ya fi kyau a dauki cakuda masu tsada (whey, casein, kwai) daga masana'antun da aka tabbatar, koda kuwa a cikin karamin abu, da a cinye kayan hadin masu sauki masu yawa. Sunadaran da ke cikin hanyar hydrolyzate sune zaɓi mafi tsada, amma ingancinsu yakai kashi 10-15 cikin ɗari ne kacal, don haka ba lallai bane ku biya fiye da kima, ya fi sauƙi siyan keɓewa.

Lura! Mafi shahararren cakudawar Amurkawa ne ko Turai, mafi tsada waɗanda suke Asiya da na gida.

Shugabannin da aka sani: BSN, MHP, VPX, Dymatize, Binasport, Weider, Syntrax, MuscleTech, Gaspari Gina Jiki, Ingantaccen Gina Jiki.

Sakamakon

Lissafin nauyin horo da zaɓin abubuwan haɗin sunadarai sune mafi kyawun aikatawa tare da haɗin mai ba da horo wanda zai iya bincika abubuwan sashin ilimin lissafi da burin wasanku. Hanyoyin abinci mai mahimmanci da hanyoyin horo ana samun su ne kawai da ƙarfi kuma suna buƙatar sa ido akai-akai.

Kalli bidiyon: AVID Technology. On Highway Heavy Duty Electric Powertrain Solutions (Nuwamba 2024).