Kubonakala ngathi iimbaleki zinika ukubaluleka okukhulu kwiiprotheyini ekutyeni kwazo, kodwa indima yeecarbohydrates kufuneka ithathelwe ingqalelo. Kutshanje kuye kwakho umkhwa wokunika ukubaluleka kakhulu kwizongezo zeprotheyini, ukungahoywa kokubaluleka kwezongezo zecarbohydrate. Olu qwalaselo alwenzelwe ukubonisa ukuba izongezo zeprotheni azibalulekanga; Ngokuchasene noko, zibalulekile, ngakumbi kwiimbaleki eziqhuba kakuhle. Enyanisweni, ezi zongezo ziphakathi kwezona zinto zibalulekileyo ekusincedeni ukuba sifezekise iinjongo zethu, ezibandakanya ukuphucula ubunzima bemisipha kunye nokunciphisa amanqatha omzimba.
Kweli nqaku siza kukuxelela yonke into ofuna ukuyazi malunga amylopectin kunye nendima yayo kwimidlalo eyahlukeneyo.
Yintoni i-amylopectin
Izongezelelo ze-carbohydrate zibaluleke kakhulu njengoko zidlala indima ebalulekileyo ekuzaliseni iivenkile ze-glycogen zemisipha eziphelelwe ngexesha loqeqesho. Ezi zongezo zibalulekile ukuququzelela ukubuyiswa kwemisipha, okusivumela ukuba sifezekise imeko efanelekileyo kwiiseshoni ezilandelayo.
I-Amylopectin ihlelwa njenge-polysaccharide, ngokukodwa i-carbohydrate eyinkimbinkimbi, leyo, kunye ne-amylose, ihlanganisa isitashi, eyona ndlela iphambili apho izityalo zigcina i-glucose. Ngokwahlukileyo, izilwanyana zezilwanyana, kuquka nabantu, zigcina i-glucose ngendlela ye-glycogen.
Isitashi, esiquka zombini i-amylopectin kunye ne-amylose, yeyona carbohydrate entsonkothileyo egaywayo efumaneka ekutyeni. Ukwetyisa kwayo ikakhulu kubangelwa yi<em>amylopectin, enemolekyuli efana neyomthi kwaye ineebhondi ezinokuthi ii-enzymes zethu zicandeke ngokulula ukuze zikhuphe iswekile.
Umxholo we-amylopectin ofumaneka kwiintlobo ezahlukeneyo zokutya uyahluka kwimveliso enye ukuya kwenye:
Ingqolowa ine-75% ye-amylopectin, ngelixa iitapile zine-76% ye-amylopectin kwaye irayisi ine-83% ye-amylopectin..
Kufunyaniswe kakuhle ukuba ukutya kusebenza njengeyona ndlela isisiseko nebalulekileyo yokuhlangabezana neemfuno zesondlo somzimba wethu. Nangona kunjalo, kukho iimeko apho uncedo lwangaphandle luyimfuneko, yiyo loo nto i-amylopectin supplementation ibaluleke kakhulu.
Yintoni usetyenziso lwe-amylopectin?
Uphawu oluphambili olwahlula i-amylopectin njengenye yezona zinto zisetyenziswa kakhulu izongezelelo ze-carbohydrate kwishishini lezemidlalo sisalathiso se-glycemic ephezulu, kunye nesimo sayo njengobunzima be-carbohydrates.
Ngaba oku kunayiphi impembelelo? Kuthetha ukuba inani elikhulu le-glucose likhawuleza lifakwe egazini, libangela impendulo esheshayo ye-physiological evumela ukuba umzimba uguqule ube namandla ngokufanelekileyo. Ngenxa yoko, I-Amylopectin ihlelwa njenge-carbohydrate edibeneyo ngokukhawuleza xa kuthelekiswa nezinye iintlobo ze-carbohydrates, eyenza ukuba ilungele ukusetyenziswa ngexesha okanye emva kokuzivocavoca.
I-amylopectin kufuneka isetyenziswe nini?
Ngenxa yokuhlelwa kwayo njenge-carbohydrate edibeneyo ngokukhawuleza, ebonisa ukuba icutshungulwa ngumzimba kwaye idluliselwe kwigazi ngexesha elifutshane, amaxesha afanelekileyo okutya i-amylopectin isondele kwiiseshoni zoqeqesho, ngakumbi ngaphambi koqeqesho.
Ngokomzekelo, ngaphambi kokuba uqale ukuqeqesha, kubalulekile ukuba umzimba wethu unamandla aphezulu okumelana ngokufanelekileyo neemfuno ezibalulekileyo zoqeqesho olupheleleyo lobunzima. Ngoko ke, isidlo sangaphambi kokuzilolonga kufuneka sigxininise ngokukhawuleza i-carbohydrates edibeneyo kunye neeprotheni. I-protein shake ene-amylopectin yindlela efanelekileyo kakhulu.
Kulo lonke uqeqesho, umzimba wethu unyamezela uxinzelelo olubalulekileyo lomzimba kwaye uchitha isixa esikhulu samandla ukwenza umthambo ngamnye ochazwe kwindlela yethu yemihla ngemihla.
Okokuqala, xa ixesha loqeqesho lidlulela ngaphaya kwexesha eliqhelekileyo, kuyimfuneko ukuba umzimba uphinde ufumane oovimba bawo bamandla ukuze ugcine umgangatho ofanayo wokusebenza. Oku kunokufezekiswa kuphela ngokutya i-carbohydrates edibeneyo ngokukhawuleza, njenge-amylopectin. Kwiminyaka emininzi kwi-hypertrophy kuye kwacingwa ukuba kuyimfuneko ukusebenzisa i-carbohydrates intra-workout. Nangona kunjalo, kolu hlobo lomgudu akuyomfuneko kangako ukuzalisa amanqanaba e-glycogen kuba awasetyenziswanga ngokupheleleyo.
Emva kwesidlo sangokuhlwa inokuba lixesha elifanelekileyo lokuyidla, kuba kwangoko emva kokuzilolonga ngamandla, Umzimba wethu wamkela ngokukodwa izondlo ezikumgangatho ophezulu eziyimfuneko ukuqalisa ukulungiswa kwemisipha, ukubuyisela kunye nokuvuselelwa.
Nangona abantu abaninzi begcina ukuba emva koqeqesho lokusela nje iprotein shake yanele, inyaniso kukuba ukutya kwe-carbohydrate kubaluleke kakhulu njengokuthatha iprotheni.
Olona khetho lufanelekileyo kukusebenzisa i-shake edibanisa umthombo weprotheyini efaniswa ngokukhawuleza, njenge iprotheni ye-whey, kunye nomthombo we-carbohydrates edibeneyo ngokukhawuleza, njenge-amylopectin. Le ndlela iya kuqinisekisa ukuchacha ngokukhawuleza nangempumelelo, kukuvumela ukuba wenze ngokusemandleni akho kumsebenzi wakho olandelayo.
Yeyiphi indlela efanelekileyo yolawulo lwayo?
Njengaso nasiphi na isongezelelo sokutya esifunxwa ngokukhawuleza, inzuzo yayo eyona nto ilele ekungeneni kwayo ngokukhawuleza egazini. Ngenxa yokusebenza kwayo kakuhle kunye nokukhanya okulula, kubalulekile ukusebenzisa i-amylopectin ngamanzi ukuze kugcinwe oku kufakwa ngokukhawuleza. Nangona kunjalo, ukuba idliwe ngobisi, inkqubo yokugaya kunye ne-assimilation iya kulibaziseka, okukhokelela ekunciphiseni umphumo emzimbeni.
Ungayisebenzisa nokuba iyintoni na injongo yakho, kuba yikhalori ephantsi yekhalori ukongeza ekubeni nezibonelelo ezininzi. Ukuba injongo yakho kukwandisa ubunzima bemisipha, ngokuqinisekileyo unokuyifaka ngaphandle kwengxaki.
Ukuba injongo yakho kukunciphisa amanqatha kunye nokuphucula inkcazo ye-muscle, unokuqhubeka nokuyisebenzisa ngobuninzi obuncitshisiweyo. Nangona kunjalo, kubalulekile ukugcina ukutya kwakho kwekhabhohayidrethi ezikhawulezayo emva kweeseshini zakho zoqeqesho ukuququzelela kunye nokwenza ngcono ukuchacha, ngelixa ugcina intsilelo yekhalori.
Iicarbohydrates zidlala indima ebalulekileyo ekutyeni okunesondlo, kwaye kubalulekile ukuba ungazibandakanyi ngokupheleleyo, kodwa kunoko umntu kufuneka agxininise ekukhetheni iintlobo ezifanelekileyo kunye nexesha lokusetyenziswa ukuqinisekisa inkqubela phambili eqhubekayo.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga ne-amylopectin kunye neenzuzo zayo.