Mapuloteni a Mkaka Amaposa Kukula Kwambiri

Momwe Mapuloteni a Mkaka Amathandizira Mafuta a Lean

Kupeza puloteni yabwino kwambiri yopanga minofu akadali funso la anthu ambiri omwe akuyesera kuti adzichepetse ndi kutaya mafuta.

Kafukufuku

Nkhondo ya American College of Sports Medicine yaposachedwapa yokhudzana ndi mapuloteni otchulidwa ndi mkaka ndi yabwino kwambiri. Kafukufuku wambiri adatsimikizira mfundo imeneyi ndi umboni wamphamvu wakuti "mapuloteni othandizira mkaka atatha kupewera zolimbitsa thupi ndi othandiza kuwonjezera mphamvu za minofu ndi kusintha kwa thupi." Kufufuza kwina pakumwa mkaka wopanda mafuta ndi mafuta kunasonyezeranso kuti kulimbikitsa odwala kwambiri kupindula kwakukulu ndi mphamvu zowonjezera. Muphunziranso lina, okhawo omwe amagwiritsa ntchito mkaka wamapuloteni amatha kutaya mafuta. Zikuwoneka kuti palibe chokongola kapena chokwera chofunika kuti tizipangitse mafuta athu odulidwa ndi odulidwa koma mkaka wa mkaka ozizira.

Chifukwa chiyani mapuloteni a mkaka ndi abwino kwambiri

Zakuloteni zamatake kapena mkaka zikuwoneka kuti zimaposa kwambiri chifukwa cha leukine zomwe zimakhala pamodzi ndi zosavuta komanso kuzigwiritsira ntchito zamagetsi (BCAAs) . Leucine amaonedwa kuti ndi amino acid mu mapangidwe a BCAA ndipo amachititsa minofu mapuloteni kaphatikizidwe (minofu kukula). Mapuloteni a Whey amachokera ku mkaka ndipo ndi mankhwala omwe amasiyidwa kuchokera ku tchizi. Pokhala ndi mapuloteni othandizira mkaka, ndipamwamba kwambiri mu leukine komanso mankhwala omwe amachititsa kuti minofu ikule bwino. Bungwe la American Society for Nutrition linapanga kafukufuku pa amuna 48 wathanzi oposa zaka 74 ndipo mapuloteni otsiriza a whey anamaliza bwino anathandizira mapuloteni a minofu. Ndili ndi zaka, kuchepa kwa mitsempha ya chigoba. Cholinga cha phunziroli chinali kusonyeza mapuloteni othandizira mkaka. Zomwe anapezazo zinali zothandizira kufufuza ndipo zinati "zotsatirazi zimachitika chifukwa cha kugwidwa mofulumira kwa whey ndi kuyamwa kinetics komanso zamtundu wa leukine."

Kumwa Mkaka Kumapindula

Mankhwala ndi Sayansi mu Masewera ndi Kuchita kafukufuku kuyang'ana zotsatira za mkaka wopanda mafuta wopanda madzi kwa atsikana achichepere othamanga. Cholinga cha phunziroli chinali kudziwa ngati kumwa mkaka pambuyo pa kukaniza maphunziro kungapangitse kuchuluka kwa mafuta ndi kuchepetsa mafuta. Kafukufukuyo anakhalapo kwa milungu 12, ndipo amayi adadya mkaka wopanda mafuta kapena zakudya zomwe zimakhala ndi makilogalamu . Ngakhale kuti misa yambiri inkawonjezeka m'magulu onsewa, omwe ankamwa mkaka anali ndi minofu yambiri. Chodabwitsa n'chakuti, kutayika kwa mafuta kunasonyezedwa kokha mu gulu la mkaka. Mphamvu yowonjezereka inakambidwa m'magulu onsewa, koma kachiwiri, amayi akudya mkaka anazindikira kusintha kwakukulu. Zotsatira zosatsutsika zimasonyeza mkaka kukhala "chakumwa chowoneka bwino chothandiza kusintha kwabwino kwa amayi omwe ali ndi maphunziro opinga mankhwala."

Mapuloteni a Mkaka ndi abwino kuposa Soy

The American Journal of Clinical Nutrition inayerekezera kumwa mkaka wopanda mafuta kuti uwononge mapuloteni a soya kapena zakudya zowonjezera. Cholinga cha kafukufuku chinali kutsimikizira zotsatira za nthawi yaitali za mapuloteni osiyanasiyana pa kukula kwa minofu. Phunziroli linachitidwa pa anyamata asanu ndi amodzi odwala omwe amatsutsidwa masiku asanu ndi awiri pa sabata. Ophunzirawa ankadya mkaka wopanda mafuta, mavitamini a soya opanda mafuta kapena zakudya zowonjezera m'magazi pambuyo pa ntchito zawo. Kulemera kolemera kunapangidwa m'magulu onse, koma kuwonjezeka kwakukulu kunachitika kwa amuna omwe amamwa mkaka yekha. Kuchuluka kwa mafupa ndi kutayika kwa mafuta kunalinso bwino mu gulu la mkaka. Zotsatira za kafukufuku zimasonyeza kuti kumwa mkaka pambuyo pochita ntchito kumalimbikitsa kwambiri kukula kwa thupi (hypertrophy) ndi kukaniza maphunziro kusiyana ndi mchere wa soy kapena wothira mafuta.

Mapuloteni a Mkaka ndi Opambana

Bungwe la American Society of Nutrition linapanga kafukufuku kuyesa zotsatira za kusiyana kwa mkaka, mapuloteni, kuchepetsa mafuta komanso kuphatikizapo masewero olimbitsa thupi pa thupi lonse. Panali amayi okwana 90 onse omwe ali ndi mphamvu zowonongeka komanso owonjezera thanzi koma mwinamwake wathanzi. Anagawidwa m'magulu atatu ndipo amadya mkaka wokwanira ndi mkaka wamakono (APLD), mapuloteni okwanira ndi apakatikati (APMD), kapena mapuloteni apamwamba ndi mkaka wapamwamba (HPHD). Mankhwala a mkaka wamakinawa amapezeka kuti anali mkaka wochepa kwambiri wolemera mu leucine, womwe ndi amino acid womwe umayambitsa kukula kwa minofu. Kuwonjezera apo, amayiwa ankafunika kuchita masewera olimbitsa thupi tsiku ndi tsiku monga mbali ya pulogalamuyi komanso nthawi ya masabata 16. Anapeza mapuloteni apamwamba, ndipo kudya mkaka kunasonyeza zotsatira zabwino. "Tidawona zomwe tikuwona kuti ndizopindulitsa kwambiri pa kulemera kwa thupi mu gulu la HPHD: kuwonongeka kwakukulu kwa mafuta ndi ma visceral, kupindula kwakukulu, komanso kuwonjezeka kwa mphamvu ngakhale kutayika kwa thupi." Anaperekanso zotsatira za gulu la HPHD Anapindula ndi mapuloteni okhudzana ndi mkaka omwe ali ndi amino acid (BCAAs) a leucine, isoleucine, ndi valine.

Zotsatira ndi Kutenga

Maphunziro apamwamba monga awa omwe ali pamwambawa amasonyeza kuti amadya mapuloteni atatha kugwira ntchito monga othandiza kuti tiwonjezere minofu yathu, kutaya mafuta ndi kupeza mphamvu. Kafukufuku wosiyanasiyana wochokera kwa amuna achikulire, amayi omwe ali ndi chikhalidwe choyambirira, atsikana achimuna ndi atsikana omwe amaphunzitsidwa bwino ndi opambana. Zotsatira zonse zimagwirizana ndi mfundo imodzi ndikuthandizira mapuloteni a mkaka kuposa ena. Komabe, kufufuza kwina kuli koyenera kufufuza mapuloteni ena apamwamba monga mazira, nyama zowonda, ndi mapuloteni a masamba. Ndikofunika kuti mudziwe zambiri za momwe mapuloteni ena amathandizira kukula kwa minofu, kutayika kwa mafuta, ndi kupangidwanso kwa thupi. Kuwonjezera apo, zingakhale zolimbikitsidwa kuti tione anthu omwe ali otanganidwa ndi othamanga malinga ndi mapuloteni othandizira monga njira yowonjezera yokwaniritsa zosowa zawo zapuloteni. Kukulunga, sayansi yotsimikiziridwa yovomerezeka m'maganizo onse omwe ali pamwambapa pa kafukufuku wochuluka wa mkaka wa zakudya za mkaka umasonyeza bwino kusintha kwa minofu kukula. Nkhani yabwino kwa omwera mkaka!

_Zotsatira

_{Udindo waima, Nutrition ndi Zochita Zokwanira, 2016 ndi American College of Sports Medicine, Academy of Nutrition and Dietetics, ndi Odwala ku Canada}

_{Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita, Kusintha kwa thupi ndi kusintha kwa mphamvu kwa amayi omwe ali ndi mkaka ndi zolimbitsa thupi, Josse AR et al., 6/10}

_{Magazini ya American Journal of Physiology, Kulimbikitsidwa kwa mapuloteni a phokoso ndi whey mapuloteni ingestion asanayambe kapena atachita masewera olimbitsa thupi, Kevin D. Tipton et al., 1/07}

_{The American Journal of Clinical Nutrition, Kugwiritsa ntchito mafuta opanda mkaka wa madzi osapsa mafuta pambuyo pochita masewera olimbitsa thupi kumalimbikitsa kwambiri kulemera kochepa kuposa kudya kwa soya kapena mafuta m'thupi, achinyamata, akuluakulu, Hartman JW et al., 8/07}

_{Ma Institutes of Health, Journal of Nutrition, Kuwonjezeka kwa zakudya za mkaka ndi mapuloteni pa nthawi ya zakudya - ndi kuwonetsetsa kuti thupi liwonongeke limapangitsa kuti anthu ambiri awonongeke komanso kulemera kochepa kwa amayi olemera kwambiri kuposa onse, Josse AR et al., 7/20 / 11}

_{Magazini ya American Journal of Clinical Nutrition, mapuloteni a Whey amachititsa kuti puloteni isakanike bwino kwambiri kuposa mmene casin ndi casein hydrolyzate amachitira akulu, Bart Pennings et al., 2/15/11}