Kodi mapuloteni ndi chiyani ndipo amafunikira chiyani?

Mapuloteni ndi amodzi mwa masewera odziwika bwino pakati pa okonda masewera olimba. Komabe, malingaliro okhudzana ndi chowonjezerachi amatha kumveka mosiyana - kuyambira "ngati simumwa, minofu yanu sikukula," mpaka "awa ndi umagwirira - padzakhala mavuto azaumoyo". Mwamwayi, palibe chimodzi kapena chimzake chomwe sichili chovomerezeka. Tiyeni tiwone kuti mapuloteni ndi chiyani, ndi chiyani, ali ndi chiyani komanso amagwira ntchito zotani m'thupi.

Kodi mapuloteni ndi otani?

Mapuloteni (mapuloteni) ndi ma macromolecule achilengedwe omwe, pamodzi ndi lipids (mafuta), chakudya (shuga) ndi ma nucleic acid, amafunikira kuti thupi likhale lokwanira, kusamalira ndikumanga minofu. Zosakaniza zamapuloteni pazakudya zamasewera zimasakanizidwa bwino ndi thupi, zomwe zimakupatsani mwayi wowonjezera maphunziro ndikupeza minofu.

Kuti mudziwe kuti mapuloteniwa ndiotani, kumbukirani kuti minofu yamunthu ili pafupifupi 20% yopangidwa ndi zomanga thupi zomwe zimakhudzidwa ndimachitidwe amthupi.

Cholinga cha zosakaniza zomanga thupi chimalola thupi la othamanga kuthana ndi izi:

• Pangani maselo atsopano, pangani minofu ndi zolumikizira kuti zisunthire bwino;
• kufalitsa zikhumbo za mitsempha kuti zigwirizane ndi zochita;
• kulandira nthawi yake hemoglobin, oxygen ndi michere yopanga minofu;
• yang'anira dziko la nembanemba selo ndi zonse kagayidwe kachakudya njira kupirira kuchuluka katundu;
• yambitsa ma antibodies omwe amateteza thupi ku mabakiteriya, mavairasi, matenda opatsirana nthawi yayitali kapena munthawi zovuta.

Mukamasewera masewera, kudya kwa mapuloteni ndikofunikira kwambiri, popeza mapuloteni amagwiritsidwa ntchito popanga minofu ya minofu, kuthandizira zida zamagetsi ndi kuteteza kuyenda.

Kapangidwe ndi zothandiza zimatha mapuloteni

Kodi mapuloteni ndiotani pankhani ya biochemistry? Izi ndizolemera zamagulu azinthu zazikulu, zopangidwa ndi amino acid zolumikizidwa ndi peptide bond. Mapuloteni onse opangidwa ndi thupi amachokera ku amino acid. Mapangidwe a mapuloteni amatenga ma amino acid 22, 10 mwa omwe sangasinthe.

Kuperewera kwa zinthu zilizonse kumabweretsa kusalinganika kwam'mimba, chitetezo chamthupi, endocrine ndi machitidwe ena ofunikira amthupi. Ndikusowa kwakanthawi kwa ma amino acid, atrophy ya minofu imayamba, kupilira kwakuthupi kumachepa (gwero - magazini yasayansi ya Experimental and Clinical Gastroenterology, 2012).

Mitundu yotsatirayi ya zosakaniza zomanga thupi amasiyanitsidwa:

• mwachangu (whey, mkaka, dzira) - imayamwa pafupifupi nthawi yomweyo itatha kumeza, kumasula michere yambiri; izi zimaphatikizapo mapuloteni a dzira ndi a whey, amalimbikitsidwa kuti azidya m'mawa komanso pakati pa zolimbitsa thupi osachepera 5-6 patsiku;
• wosakwiya (casein, soya) - nthawi zambiri amagwiritsa ntchito mapuloteni a casein asanagone, nthawi yayitali pakati pa chakudya, kuti akhalebe ndi mwayi wophunzitsidwa bwino, komanso kuti asinthe zakudya zomwe zimakonda kudya.

Kufunikira kwa thupi kwa mapuloteni kumakhudzana mwachindunji ndi mawonekedwe ake akuthupi ndi zochita zake. Momwe munthu amasunthira kwambiri kapena kuchita khama, m'pamenenso kusintha kwamankhwala amthupi kumachitika m'thupi. Mukamaphunzitsidwa mwamphamvu, zosakaniza zamapuloteni zimafunika kawiri kuposa nthawi yochita zolimbitsa thupi.

Kuti mudziwe kuchuluka kwa tsiku ndi tsiku, tikulimbikitsidwa kutenga mapuloteni pamlingo wa 2 g wa mapuloteni pa 1 kg ya kulemera kwa thupi, iyi ndi pafupifupi 180-200 g ya amuna, 100-120 g ya akazi. Akatswiri amati theka la mapuloteni amatha kusintha m'malo mwa zosakaniza zomanga thupi.

Zosakaniza zamapuloteni zimasakanizidwa m'madzi, msuzi kapena kuwonjezeredwa kuzinthu za mkaka. Nthawi imodzi, mutha kudya mapuloteni 40-50 g osawopa thanzi. Ma servings 3-4 amafunikira patsiku, kutengera kulemera ndi kuchuluka kwa maphunziro. Mapuloteni osakanikirana amakhala othandizira komanso amasintha chakudya chimodzi kuti muchepetse kudya. Zikhala zothandiza kwa iwo omwe akuyesera kuonda, kuchepetsa kuchuluka kwamafuta amthupi, komanso kwa iwo omwe amanga minofu.

Mukamapeza minofu

Ndi kuwonjezeka kwa minofu, mapuloteni azakudya ayenera kukhala ochepera chakudya, popeza mphamvu zowonjezera zimafunikira. Nthawi yomweyo, muyenera kuphunzitsa katatu pa sabata ndi katundu wambiri, idyani kasanu patsiku zakudya zamapuloteni apamwamba ndikudya mapuloteni "ochepetsa". Kusunga kamvekedwe ka minofu, tikulimbikitsidwa kuti muphunzitse kawiri pa sabata, idyani katatu ndi chiŵerengero chodziwika bwino cha BJU.

Kuchepetsa thupi ndi kuchepa thupi

Pochepetsa thupi, kuchuluka kwa chakudya kumakhala kochepa - pachifukwa ichi, thupi limakakamizidwa kugwiritsa ntchito mafuta. Kuphatikizidwa kwa mapuloteni mu kuchuluka komwe kumafunikira kumafunikira mphamvu yogwiritsira ntchito mphamvu, yomwe imalipidwa chifukwa chogwiritsa ntchito mafuta amthupi. Chifukwa chake, thupi limalandira zofunikira komanso mphamvu kuti liphunzitsidwe.

Mukamachepetsa thupi, tikulimbikitsidwa kuti tiziphunzitsa katatu pa sabata ndi katundu wambiri, kudya kasanu patsiku, kugwiritsa ntchito mapuloteni otsika kalori zakudya ndi "msanga" zosakaniza zomanga thupi. Kuchepetsa thupi munthawi yomweyo ndikuwonjezeka kwa minofu ndikosatheka, muyenera "kuyendetsa mafuta", kuonda, kenako ndikupanga minofu.

Zowopsa zomwe zingachitike ndi zotsatirapo zake

Amakhulupirira kuti kudya kwambiri mapuloteni kumabweretsa kuwonongeka kwa chiwindi ndi impso chifukwa chotulutsa zinthu zowola. Pali kudzikundikira uric acid, imbaenda kukula kwa urolithiasis ndi gout, kuphwanya kachulukidwe fupa.

Komabe, palibe umboni wodalirika wa ubalewo; mwina, tikulankhula za kuchuluka kwambiri kwa mankhwala omwe agwiritsidwa ntchito. Umboni wapano suwonetsa zoyipa zilizonse zomwe zimakhalapo chifukwa chodya kwambiri mapuloteni m'thupi la mafupa (gwero la Chingerezi - Americal Journal of Clinical Nutrition, 2017).

Kutsiliza: Gwiritsani ntchito masewera owonjezera okha. Sankhani mayendedwe mosamala ngati mulibe tsankho pakati pa lactose (chifukwa chosowa enzyme lactase). Msika wamakono umapereka mkaka wopanda lactose ndi zosakaniza zama Whey kapena kusankha mitundu ina (dzira).

Zosakaniza zamapuloteni, monga chakudya chilichonse, zimatha kuyambitsa vuto la mapuloteni kapena zina zowonjezera (gwero - Wikipedia). Kuti muchepetse mtengo wazopanga ndikuthandizira kukonza kwa ogula, zowonjezera zimaphatikizidwira muzosakaniza zomwe, zochulukirapo, zimaphwanya thupi:

• taurine - amino acid, mopitirira muyeso amachititsa kuti mtima wamitsempha ugwire ntchito mwamphamvu, kusokoneza zochitika zamanjenje;
• thickeners (carrageenan, xanthan chingamu) - amapanga mulingo woyenera kwambiri wa mapuloteni cocktails, koma kugwiritsa ntchito nthawi zonse kumatha zilonda zam'mimba;
• zopangira shuga (dextrose, maltodextrin) - imathandizira kuchira pambuyo poyeserera, koma nthawi yomweyo imawonjezera mwayi wakunenepa kwambiri, matenda ashuga, operewera kagayidwe;
• zopangira zotsekemera (aspartame, cyclamate, aspartic acid) - sizimayikidwa kwathunthu ndi thupi ndipo zimatsutsana ndi kulephera kwa impso, matenda amitsempha.

Kuphatikizanso apo, kukhumudwa kwam'mimba kumatha kuchitika, komwe kumatha masiku 2-3. Pazovuta zazitali, muyenera kusiya kugwiritsa ntchito zosakaniza ndikufunsani dokotala.

Mitundu ya mapuloteni

Mapuloteni okonzeka kugwiritsa ntchito ndi njira yabwino kwambiri kwa iwo omwe amachita masewera olimbitsa thupi. Amakhala ndi mapuloteni oyera, osungika bwino, nthawi zina kuphatikiza mavitamini ndi mchere.

Mwa njira yophika

Mitundu yosiyanasiyana ya mapuloteni mwa njira yokonzekera:

1. Patulani ndi puloteni itatha kuyeretsedwa kwapadera, komwe pafupifupi mafuta ndi chakudya zimachotsedwa. Chotchuka kwambiri, popeza chimakhala ndi kuchuluka kwa mapuloteni - mpaka 90%. Zogwiritsidwa ntchito: m'mawa mutadzuka, maola 2 musanaphunzitsidwe, atangomaliza maphunziro kapena m'malo mwa chotukuka.
2. Hydrolyzate - zosakanizazi zimapezeka ndi hydrolysis, momwe mapuloteni amagawanika kukhala ma amino acid (peptides). Njira ya hydrolysis imatsata momwe chimbudzi chimagayikira, chifukwa chake puloteni hydrolyzate ndimtundu wokonzeka kupukusa.
3. Concentrate - imakhala ndi mapuloteni ochepa, pafupifupi 70-80%, chifukwa chake ndiotsika mtengo kuposa zowonjezera zina. Kugwiritsa ntchito ntchito musanaphunzitse, ndibwino kuti muzichita pakati pa chakudya. Amathandizira pakakhala nkhomaliro kapena chakudya chathunthu.

Ndi mapuloteni magwero

Maina a mapuloteni kutengera zakudya zomwe amachokera:

1. Zosakaniza mkaka - zimakhala ndi mapuloteni awiri (casein ndi whey). Zapangidwira ogwiritsa ntchito omwe amatha kuyamwa mosavuta lactose. Zogulitsa zambiri, nthawi zina zokayikitsa.
2. Whey - wonyozeka msanga, wopangidwa kuchokera ku Whey, ali ndi mchere wofunikira kuti akhalebe olimba m'thupi komanso chitetezo chamthupi. Chosankha chachikhalidwe kwa iwo omwe akugwira ntchito mwamphamvu minofu.
3. Casein - wokhala ndi mapuloteni otenga nthawi yayitali, omwe amakwaniritsa thupi tsiku lonse, motero tikulimbikitsidwa kuti tiwatenge nthawi yogona kapena nthawi yopuma yayitali (kuposa maola 4). Munthawi ya kuchuluka kwa minofu, casin amadya usiku, ndipo panthawi yakuchepa thupi komanso "kuyanika" amatha kumwedwa masana kuti achepetse kudya.
4. Soy ndi njira yotsika mtengo yotchuka ndi othamanga omwe akufuna. Amayamwa pang'onopang'ono. Phytoestrogens m'mapangidwe ake amalepheretsa kukula kwa minofu ya minofu. Imawonjezeredwa pazosakaniza zina kuti muchepetse mtengo wazopanga, chifukwa chake werengani zolembedwazo mosamala.
5. Dzira - ndizovuta kwambiri kukumba, koma lili ndi amino acid wathunthu. Zosakanizika zimalimbikitsidwa panthawi yamaphunziro olimba. Amayang'anira msika wazakudya zamasewera popeza ali ndi amino acid omwe amawononga mafuta m'thupi. Ngati muwonetsa manambala enieni, ndiye kuti mupeze chakudya chamankhwala tsiku lililonse, muyenera kudya mazira 10 a nkhuku. Pankhani ya ndalama, ndiyotsika mtengo, koma ndikofunikira kupatula yolks kuchokera ku mapuloteni, ndipo zotsatira zake zimachedwa pang'onopang'ono chifukwa choyamwa pang'ono pang'ono m'mimba.
6. Zosakanikirana zambiri ndizopangidwa movutikira, zomwe zimalimbikitsidwa pakati pazinthu zina zamaphunziro aukadaulo. Amafunikira makamaka pakafunika kutulutsa mafuta ndikuwonetsa kupumula kwa minofu. Mu gawo lotsika mtengo, limaphatikizidwa ndi malangizo atsatanetsatane ndi kapangidwe kake ndi malamulo ogwiritsira ntchito.

Zosakaniza zamapuloteni zimapangidwa kuchokera ku nandolo, hemp ndi zida zina zazomera, zimakhala ndi 50-60% yokha yamapuloteni, koma zimakhala ndi mafuta acid, mchere ndi zinthu zina zothandiza. Amathandizira kuwongolera kagayidwe kazakudya, zimathandizira pa microflora ndi matumbo motility.

Dziwani zambiri za mitundu ya mapuloteni pano.

Njira ina yopangira mapuloteni

M'malo mosakanikirana ndi mapuloteni, mutha kugwiritsa ntchito mavitamini a carbohydrate, omwe ali ndi mavitamini, michere, creatine (amino acid yomwe imapeza mphamvu mu minofu ndi mitsempha yama cell, imawonjezera kupirira). Opeza kunenepa amagwiritsidwa ntchito pafupifupi mphindi 60-90 asanaphunzitsidwe mphamvu, ndiye kuti mphamvu zamagetsi ndizokwanira maola angapo.

Malinga ndi akatswiri, ndibwino kutenga zosakaniza zokwera mtengo kwambiri (whey, casinini, dzira) la opanga otsimikizika, ngakhale atakhala ochepa, kuposa kudya zosakaniza zotsika mtengo zotsika mtengo. Mapuloteni monga hydrolyzate ndiye njira yotsika mtengo kwambiri, koma magwiridwe ake ndi apamwamba mpaka 10-15%, chifukwa chake sikofunikira kupereka ndalama zambiri, ndikosavuta kugula kudzipatula.

Zindikirani! Zosakanikirana kwambiri ndi zaku America kapena ku Europe, zotchipa kwambiri ndi zaku Asia komanso zoweta.

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Zotsatira

Kuwerengera kuchuluka kwamaphunziro ndi kusankha kwa zosakaniza zomanga thupi zimatheka bwino ndikakhala ndi wophunzitsa yemwe angayese bwino momwe thupi lanu lilili komanso chiyembekezo cha masewera. Njira zothandiza kwambiri pazakudya ndi maphunziro zimapezeka zokha komanso zimafunikira kuwunikidwa nthawi zonse.

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