Imigoqo yokudla okunomsocoukudla kwe-bar okunezela umsoco. Ziyathandwa ngoba zikulungele ukuzithwala nokudla, futhi zicebile ngemisoco. Kokubili ama-cereal bar kanye nama-protein bars kuyimishayo yokudla okunomsoco. Uyini-ke umehluko phakathi kwalokhu okubili?
| uhlobo | ibha yokusanhlamvu | amaprotheni bar |
|---|---|---|
| Inhloso eyinhloko | Ukuhlinzeka ngamandla (ikakhulukazi ama-carbohydrate) njengesithasiselo samandla esisheshayo, esikhundleni sokudla, noma ukudla okulula. | o ukuhlinzeka ngamaprotheni okusekela ukulungiswa nokukhula kwemisipha, ukwandisa ukusutha, nokusebenza njengomthombo wokwengeza amaprotheni. |
| Izithameli eziqondiwe | Abantu abadinga ukudla kwasekuseni okulula, izithasiselo zamandla ngokudla phakathi kwezidlo ezimbili, ukutholakala kwamandla okusheshayo ngaphambi, ngesikhathi, nangemuva kokuzivocavoca (ikakhulukazi ukuvivinya umzimba), imisebenzi yangaphandle, noma ukukhulula indlala ngokushesha. | abathanda ukuqina (ikakhulukazi abaqeqeshi bamandla), abantu abadinga ukwandisa ukudla kwamaprotheni (njengabadla imifino kanye nasebekhulile), abantu abaphishekela ukudla okulula okusuthayo ukuze balawule isisindo, kanye nabantu abadinga ukugcwalisa ngokushesha amaprotheni ukuze bakhuthaze ukululama ngemva kokuzivocavoca. |
I-Cereal bar iwukudla okulula okwenziwa nge-oat, irayisi nokunye okusanhlamvu njengezinto zokusetshenziswa eziyinhloko, ukwengeza amantongomane, isithelo esomisiwe, ijusi yezithelo nezinye izesekeli, futhi ukunamathisele kubha enesiraphu ye-viscosity. Ukusetshenziswa okusesilinganisweni kungengeza imisoco ehlukahlukene namandla. Thola i-fiber eyengeziwe yokudla.
*Isisekelo: Izinhlamvu zingabalingiswa abaphelele. Okujwayelekile kufaka phakathi i-oatmeal, irayisi elikhukhumeziwe/ukolweni/ummbila, amakhekheba elayisi ansundu, okusanhlamvu kwequinoa, ufulawa kakolweni ophelele, njll.
*I-Adhesive/Sweetener: Isiraphu (isiraphu yerayisi, isiraphu yommbila, isiraphu ye-glucose, njll.), uju, isiraphu ye-maple, ushukela, isiraphu ye-fructose, njll. (imvamisa enokuqukethwe okuphezulu).
*Ezinye izithasiselo: izithelo ezomisiwe (omisiwe, ama-cranberries omisiwe, njll.), amantongomane/imbewu (amakinati, ama-alimondi, imbewu ye-chia, njll.), ama-chocolate chips, ama-chips kakhukhunathi, izinongo, amafutha emifino, njll.
*Umthombo wamaprotheni: ngokuvamile aphansi ngokuqukethwe futhi okungewona umongo, angase aqhamuke enanini elincane lamantongomane, imbewu, impushana yobisi, noma amanani amancane engeziwe empushana yamaprotheni (njenge-soy protein isolate).
Amabha amaprothenisebenzisa amaprotheni e-whey noma amaprotheni e-soy njengezinto zokusetshenziswa, futhi ikakhulukazi amabha okudla okunomsoco anezela amaprotheni emzimbeni womuntu. Zinezici zokuqukethwe kwamaprotheni aphezulu futhi zinganikeza amaprotheni kuma-high-intensity exercisers ukusiza ukulungisa izicubu zomzimba nokuhlinzeka ngokuhlanganiswa kwemisipha. Izinto zokusetshenziswa ezidingekayo, amanye ama-amino acid akhiqizwa yi-protein hydrolysis nawo angabambezela ukwenzeka kokukhathala okuphakathi.
Isisekelo: I-protein powder/concentrate/isolate iwumgogodla. Ezivamile zihlanganisa whey protein (concentrated, isolated, hydrolyzed), casein, soy protein, pea protein, brown rice protein, hemp protein, noma izingxube zabo.
*I-Binder/sweetener: isiraphu noju nakho kusetshenziselwa ukumboza ukunambitheka nokuma kwe-protein powder, kodwa eminyakeni yamuva, imikhiqizo eminingi kakhulu isebenzisa ama-sweeteners anekhalori ephansi (i-erythritol, i-siraitin, i-stevia, njll.) noma izinandisi zemvelo (isiraphu ye-jujube) ukunciphisa okuqukethwe ushukela. Kungenzeka futhi ukusebenzisa amafutha (ibhotela le-peanut, amafutha kakhukhunathi).
*Ezinye izithasiselo: amantongomane, imbewu, izithelo ezomisiwe, ushokoledi/izingcezu, izingcezu zokusanhlamvu (njengezinhlamvu zelayisi ezikhukhumele), i-fiber (i-inulin, i-dextrin engazweli, njll.), iziqinisekiso zamavithamini nezimbiwa.
*Imithombo ye-carbohydrate: ngokuvamile iphansi kokuqukethwe, imithombo ingase ihlanganise amanani amancane ama-oats, ushukela owengeziwe / ama-syrups / sweeteners, izithelo ezomisiwe, njll.
Ukuqhathaniswa kwezingxenye eziyinhloko zokudla okunomsoco:
| Isici | Ibha yokusanhlamvu | Ibha yamaphrotheni |
| amaprotheni | Iphansi kakhulu (imvamisa 2-10 amagremu impande ngayinye) | Indawo yokuthengisa eyinhloko, okuqukethwe okuphezulu (imvamisa 15-30+ amagremu/impande) |
| ama-carbohydrate | Isithako esiyinhloko, okuqukethwe okuphezulu, imvamisa 20-40+ amagremu/impande, ikakhulukazi eyakhiwe ushukela kanye nesitashi. | Okuqukethwe ngokuvamile kuphansi (mhlawumbe amagremu angu-15-25 impande ngayinye), kodwa kufanele kuqashelwe ngokumelene nesicupho sikashukela esiphezulu ngaphansi kwelebula "amaprotheni aphezulu" |
| okuqukethwe ushukela | Ivamise ukuba phezulu (ingase ibe noshukela omningi owengeziwe) | Ezinye ziphansi kakhulu (usebenzisa ezinye esikhundleni sikashukela), ezinye ziphakeme kakhulu (zifakwe isiraphu/uju) |
| i-fiber | Okuqukethwe akuqinisekile, kunamanani aphezulu okusanhlamvu okuphelele nezinhlamvu zamantongomane | Okuqukethwe akuqinisekile, futhi abanye bangase bengeze imicu ngamabomu |
| Ukushisa | Ivamise ukumaphakathi ukuya phezulu (150-300+calories/impande) | Imvamisa iphakeme ngokusesilinganisweni (150-300+calories/impande), amaprotheni aphezulu angase ahambisane namakhalori aphezulu. |
| Amafutha | Okuqukethwe akuqinisekile, kuye ngamantongomane/imbewu/amafutha engeziwe | Okuqukethwe akuqinisekile, kuya ngesosi yamantongomane/uwoyela/ushokoledi owengeziwe |
Izimo ezisebenzayo:
Amabha okusanhlamvu:
*Ukushintsha ukudla kwasekuseni/isithasiselo: ekuseni esheshayo.
*Ngaphambi/ngesikhathi sokuzivocavoca: izivivinyo zokukhuthazela ezidinga ukugcwalisa amandla ngokushesha (njengokugijima amabanga amade, ukuhamba ngebhayisikili).
*Phakathi kokudla: Lapho uzizwa ulambile futhi udinga ukugcwaliswa kabusha kwamandla okusheshayo.
*Ukuzivocavoca umzimba okulula ngokudla: njengokuhamba izintaba nokuvakasha.
*Njengokudla okulula kokwanelisa izifiso.
Ibha yamaphrotheni:
*Ukululama ngemva kokuzivocavoca: Isigcawu Esingcono Kakhulu! Yengeza amaprotheni phakathi kwemizuzu engama-30-60 ngemuva kokuqeqeshwa kwamandla noma ukuvivinya umzimba kwe-aerobic isikhathi eside.
*Ukudla okunamaprotheni amaningi: Lapho kunesidingo sokusutha okuphezulu, ukulawula ukudla, noma ukwanelisa amaprotheni phakathi kokudla.
*Ukushintsha ukudla okuyingxenye: Ngezikhathi ezithile shintsha ukudla (naka ibhalansi yokudla okunomsoco).
*Yenelisa izifiso ezimnandi ngenkathi ufaka amaprotheni: khetha imikhiqizo kashukela ephansi.
Isifinyezo:
Umehluko omkhulu phakathi kwakho kokubili umehluko wezinto ezingavuthiwe nezithasiselo zokudla okunomsoco, futhi izimo ezisebenzayo nazo zihlukile.Amabha okusanhlamvuzifaneleka kakhulu ukwengezelelwa amandla esikhashana kanye nokudla okulula;amaprotheni amabhazifaneleka kakhulu kubantu bezemidlalo nokuqina.
1. Ufuna ukugcwalisa amandla ngokushesha? Khetha i-cereal bar (naka lezo ezinezinhlamvu ezigcwele kanye noshukela ophansi).
2. Ufuna ukwengeza amaprotheni, ukukhuthaza ukululama kwemisipha noma ukwandisa ukusutha? Khetha i-protein bar (gxila ekuqukethe amaprotheni kanye nomthombo, futhi uqaphele okuqukethwe ushukela!).
Isikhathi sokuthumela: Mar-21-2022