Zakudya Zakudya Za Mazira: Mafuta okhala ndi dzira pazolinga zanu zolimbitsa thupi
Kaya ndi masewera aukatswiri, kulimbitsa thupi kwanu kapena zosangalatsa, ndizofunikira anthu amisinkhu yonse kuonetsetsa kuti apeza zakudya zoyenera musanayambe kapena mutatha kuchita masewera olimbitsa thupi. Kudya mokwanira kwa mavitamini, mchere ndi mapuloteni ndizofunikira kukula kwa minofu, kupirira ndi thanzi lonse. Tiyeni tifufuze chifukwa chake mazira ndi mapuloteni abwino kwambiri kukuthandizani kulimbikitsa zolinga zanu zolimbitsa thupi!
Chifukwa chiyani zakudya zili zofunika?
Monga kutambasula, kutentha ndi kuzizira, kupeza zakudya zoyenera ndi mbali yofunika kwambiri ya masewera olimbitsa thupi ndi maphunziro. Izi ndi zoona makamaka pa zomwe mumadya NDITATHA maseŵera olimbitsa thupi, kumene kupeza zakudya zofunika kwambiri kungakuthandizeni kuti mufulumire kuchira komanso kumanga mphamvu mofulumira.
mapuloteni ndi chimodzi mwazakudya zofunika kwambiri muzakudya pambuyo polimbitsa thupi. Kudya mapuloteni apamwamba kwambiri mukatha kuchita masewera olimbitsa thupi kudzakuthandizani kukonza minofu, kubwezeretsanso malo osungira mphamvu ndikulimbikitsanso kukula kwa minofu, kutanthauza kuti mudzaona mphotho ya kulimbikira kwanu msanga1-5.
Ngakhale kuti minofu yanu idzadzikonzekeretsa yokha, kafukufuku amasonyeza kuti kudya mapuloteni okwanira mkati mwa maola awiri akuphunzitsidwa zidzathandiza thupi kumanganso ndi kukula minofu mogwira mtima komanso mogwira mtima6.
Kuwonjezeka kumeneku kwa mapuloteni kumatha kukhala kothandiza kwambiri maphunziro a resistance, monga kunyamulira zolemera, ndi International Society of Sports Nutrition imalimbikitsa oposa 3g a mapuloteni pa kilogalamu ya thupi7. Kapenanso, kwa masewera olimbitsa thupi okhazikika, monga kuthamanga ndi kupalasa njinga, amalangiza 1.4-2.0g ya mapuloteni pa kilogalamu ya kulemera kwa thupi7.
Komanso, kuti zotsatira zabwino, ndi bwino kuti Kuchuluka kwa mapuloteni - 20-40 g pa chakudya azigawidwa mofanana tsiku lonse, pa nthawi pafupifupi 3-4 maola7, kudyedwa pamodzi ndi zakudya zokhala ndi ma carbohydrate ambiri ndi madzi oyenerera8.
"Ndi mayendedwe omwe akukulirakulira pakukula kolimba kwamunthu komanso maphunziro olimbana ndi masewera olimbitsa thupi, pali kuwonjezeka kwa kufunikira kwa zakudya zama protein ndi zotsika mtengo komanso zofikirika,” akufotokoza motero Andrew Joret, Wapampando wa British Egg Industry Council (BEIC) ndi membala wa Bungwe la International Egg Nutrition Centre (IENC) Global Egg Nutrition Expert Group.
Mphamvu ya dzira mapuloteni
Ndi zakudya 13 zofunika, 6g ya mapuloteni, ma calories 70 okha ndi 5g mafuta, dzira limodzi lalikulu limakhala ndi wapadera zakudya mbiri zomwe ndi zabwino kwa othamanga azaka zonse9! "Mazira ndi othandiza kwambiri pa masewera olimbitsa thupi," A Joret akuti, "Zimadzaza ndi michere ndi mapuloteni, osinthika modabwitsa, komanso osavuta kunyamula anthu omwe ali paulendo."
Sikuti mazira ali ndi mapuloteni ambiri, koma kuti mapuloteni omwe ali nawo ndi omwe apamwamba kwambiri omwe amapezeka mwachilengedwe10.
Ubwino wa mapuloteni makamaka zimadalira zikuchokera zosiyanasiyana amino zidulo mu chakudya, ndi bioavailability awo kuti digested ndi kuyamwa. Mwachitsanzo, mazira amakhala ndi ma amino acid asanu ndi anayi, kuwapanga kukhala 'protein wathunthu'. Kuphatikiza apo, chiŵerengero ndi chitsanzo chomwe ma amino acidwa amapezeka amawapangitsa kugwirizana wangwiro zosowa za thupi.
Mapuloteni omwe ali mu mazira nawonso kwambiri digestible - thupi limatha kuyamwa ndikugwiritsa ntchito 95% yake! Asayansi agwiritsanso ntchito mazira ngati chizindikiro chowunika momwe zakudya zina zilili ndi mapuloteni11. Werengani nkhani yathu pa khalidwe la mapuloteni kuti mudziwe zambiri.
The International Society of Sports Chakudya langizani kuti othamanga asankhe zakudya zonse zomanga thupi, monga mazira, kuti alimbikitse kaphatikizidwe ka mapuloteni a minofu (MPS)12, njira yochitika mwachibadwa yomwe mapuloteni amapangidwa kuti akonze kuwonongeka kwa minofu chifukwa cha kuchita masewera olimbitsa thupi kwambiri. Amatsutsanso kuti mazira angakhale kuphatikizidwa mosavuta muzakudya tsiku lonse chifukwa “amakhoza kukonzedwa ndi zakudya zambiri, kaya pa kadzutsa, chamasana kapena chamadzulo12. "
Osayiwala yolk
"Zikafika dzira loyera vs dzira yolk, Nthawi zambiri anthu amaganiza kuti kutaya yolk kudzakhala njira yathanzi chifukwa cha malingaliro olakwika okhudza cholesterol ndi mafuta osafunikira. " Bambo Joret akutero, “Vuto ndiloti, ukataya yolk, umataya zakudya zofunika kwambiri komanso pafupifupi theka la mapuloteni. ”
Kafukufuku waposachedwapa akutsimikizira zimenezo kudya mazira ngati gawo lazakudya zopatsa thanzi sikumakhudza kwambiri cholesterol yamagazi, ndipo motero sizimawonjezera chiopsezo cha matenda a mtima mwa anthu ambiri.
Panthawiyi, a mapuloteni mu dzira imagawanika mofanana pakati pa yolk ndi yoyera, choncho ndikofunika kuti muphatikize zonse muzakudya zanu zomaliza. Ndipotu kafukufuku amasonyeza mazira onse amalimbikitsa kukula kwa minofu ndi kukonza kuposa kungodya azungu a dzira okha13.
Taphwanya!
Chinsinsi chopezera mapuloteni apamwamba kwambiri kuti mukwaniritse zolinga zanu zolimbitsa thupi ndichosavuta… dzira lodabwitsa! "Chowonadi ndichakuti, simufunika chowonjezera chotsatira kapena kugwedeza kuti mupeze mapuloteni apamwamba kwambiri omwe alipo - mutha kuwapeza mu dzira lonyozeka kwambiri lachilengedwe!" Anafotokoza mwachidule Mr Joret.
"Ziribe kanthu momwe muliri paulendo wanu wolimbitsa thupi, mazira amatha kukhala ndi gawo lofunikira pakukula kwa minofu, kuchepa thupi komanso thanzi labwino!
Zothandizira
2 VanDusseldorp TA, et al (2018)
4 Kreider RB, Campbell B (2009)
8 Mazira a Mkango waku Britain
10 FAO
11 Institute of Medicine ya National Academy
Limbikitsani mphamvu ya dzira!
Pofuna kukuthandizani kulimbikitsa mphamvu yazakudya ya dzira, IEC yapanga zida zotsitsidwa zamakampani, kuphatikiza mauthenga ofunikira, zitsanzo zingapo zapa media media, ndi zithunzi zofananira za Instagram, Twitter ndi Facebook.
Tsitsani zida zamakampani (Chisipanishi)Za Andrew Joret
Andrew wakhala akugwira ntchito yopanga mazira kwa zaka zoposa 35. Ndi membala wa International Egg Nutrition Center's (IENC) Gulu la Akatswiri a Zakudya Zakudya Zam'madzi Padziko Lonse ndi Wapampando wa British Egg Industry Council (BEIC), komanso Group Technical Director ku Noble Foods, imodzi mwamabizinesi otsogola padziko lonse lapansi. Mu udindo wake monga Mpando wa BEIC akuyimira makampani a mazira aku UK pamagulu onse amtengo wapatali kuyambira pakuweta mpaka kukonza ndi kutsatsa, pansi pa British Lion Scheme.

Kuchotsa zowona za mazira ndi cholesterol

Vitamini D imagwiranso ntchito kwanthawi yayitali
