Konke obufuna ukukwazi ngama-whey protein: intengo, ukusebenza kahle, izici

Amaprotheni we-Whey aqala ukuthandwa emazingeni amaningi wokudla kwezemidlalo. Namuhla uzofunda ukuthi ziyini izinzuzo ze-whey protein yokwehlisa isisindo nokukhula kwemisipha kungani ithandwa kakhulu kunezinye izinhlobo zeprotheni powder nokuthi amaprotheni abiza kanjani?

KONKE mayelana ne-whey protein

Amaprotheni we-Whey akhiqizwa kusuka ku-whey ngokuhlunga nokususa okweqile kwama-carbohydrate namafutha. Kungumkhiqizo wemvelo, hhayi amakhemikhali, njengoba kuvame ukucatshangwa, uma kukhulunywa ngokudla okunempilo. Ubuchwepheshe bokukhiqiza amaprotheni powder buvezwa ngumdwebo:

Kumaprotheni we-whey

Amaprotheni we-Whey anezintambo ezihamba phambili ekuthengiseni cishe kuzo zonke izitolo zemidlalo yezemidlalo. Siyini isizathu? Ukuthandwa kwamaprotheni we-whey kungachazwa yizici ezilandelayo:

1. Amaprotheni we-Whey aqukethe cishe lonke isethi lama-amino acid abalulekile futhi anenani eliphakeme lezinto eziphilayo. Ngaphezu kwalokho, ungumholi ngobuningi bama-amino acid abalulekile.
2. Le yiprotheni esheshayo esetshenziswayo: ama-amino acid ngokushesha emisipheni yokuhlanganiswa kwezicubu zemisipha.
3. Inomphumela omuhle kumasosha omzimba futhi ilungiselela uketshezi lwe-insulin.
4. Kungumkhiqizo ofanele ukusetshenziswa ngemuva kokuzivocavoca umzimba.
5. Icibilika kahle futhi inambitheka kamnandi.
6. Amaprotheni we-Whey angumkhiqizo ofanele ngokwenani nekhwalithi.

Funda kabanzi mayelana nezinzuzo nobungozi bamaprotheni esiwabhalile ku-athikili: Izinzuzo nokulimala kwamaprotheni.

Ungayithatha nini futhi kanjani amaprotheni wewhy?

Ngakho-ke, isikhathi esikahle sokuthatha amaprotheni:

• Ekuseni. Ngamahora angu-7-8, kuze kube ukulala kokugcina, umzimba awutholi amandla. Futhi ngokufanele uqala ukusebenzisa umthombo oyisipele we-glycogen wesibindi nemisipha kanye nama-amino acid, atholakala ngokudiliza imisipha. Ngaphezu kwalokho, ekuseni i-hormone i-cortisol, ebulala izicubu zomzimba. Uma uphuza i-whey protein esheshayo, lezi zinqubo zingavinjelwa.
• Ngaphambi kokuzivocavoca. Ukufakwa kwamaprotheni we-whey imizuzu engama-30 ngaphambi kokuzivocavoca kuzohlinzeka umzimba ngama-amino acid abalulekile. Lokhu kuzonikeza amandla ngesikhathi somsebenzi omkhulu wemisipha futhi kusiza ukugwema imisipha ye-catabolism.
• Ngemuva kokuzivocavoca. Ngemuva kokuzivocavoca umzimba wakho umunca kahle izakhamzimba, ngakho-ke yisikhathi esikahle sokusetshenziswa kwamaprotheni asebenziseka ngokushesha. Amaprotheni we-Whey azonikeza ukukhishwa okusheshayo kwama-amino acid egazini lokukhula kwezicubu zemisipha.

Uma udla amaprotheni we-whey kanye ngosuku, kungcono ukuwaphuza kungakapheli isigamu sehora ngemuva kokuzivocavoca. Uma ungazivocavoci, phuza ekuseni.

Phakathi kokudla sebenzisa amaprotheni we-whey ngesimo sawo esihlanzekile akudingekile, ngoba amuncwa, futhi kungekudala uzokuzwa indlala. Uma ufuna ukugaya isikhathi eside yidla umkhiqizo ngokuqukethwe okunamafutha amaningi njengamantongomane. Lokhu kuzonciphisa ukumuncwa kwempuphu, bese kuthi isikhathi eside ungazizwa ulambile.

I-Whey powder incibilika kalula emanzini, ngakho-ke kwanele ukuzamazamisa isitsha noma ibhodlela (imvamisa, lokhu kwenziwa kusetshenziswa isihlukuzi esikhethekile). Chaza amaprotheni obisini, emanzini, kujusi - okukhethayo. Uma ukomisa, kungcono ukuncibilikisa amaprotheni emanzini ukunciphisa ukuphuza ama-carbohydrate namafutha.

Izinhlobo ze-whey protein

Ngokuya ngokuqukethwe kwamaprotheni we-whey protein kungaba nezinhlobo ezintathu:

• Ukugxila kwe-Whey (okuqukethwe kwamaprotheni okungu-50-85%). Ekukhiqizeni i-whey concentrate ukuhlunga okwanele kwamaprotheni, ngakho-ke kukhona amafutha nama-carbohydrate. Kodwa-ke, gxila entengo yayo ekhangayo futhi enamaprotheni amaningi (70% nangaphezulu) ngumkhiqizo omuhle kakhulu.
• Hlukanisa amaprotheni we-Whey (okuqukethwe kwamaprotheni angama-90-95%). I-Cleaner powder enamaprotheni amaningi, kepha izindleko ziphakeme. Kulabo abasenqubo yokomisa futhi bagweme amafutha nama-carbohydrate angenasidingo.
• Whey hydrolyzate (okuqukethwe kwamaprotheni angama-90-95%). I-hydrolyzate yenza kubuchwepheshe obusha ngokuhlunga okuhle. Kungumkhiqizo obizayo futhi ongathandwa kakhulu.

I-Whey concentrate iyiprotheni eyisisekelo futhi ilungele cishe noma iyiphi inhloso. Uma ungenayo inqubo yokomisa, ungathenga ngokuphephile ukugxilisa ingqondo. Kepha naka okuqukethwe amaprotheni ku-100 g powder. Kungcono ungazami ukonga imali ngokuthenga i-protein powder enamaprotheni angama-50% we-ethyl, ngoba ekugcineni uzolahlekelwa kuphela amaprotheni ajwayelekile e-nedopoluchit.

Amaprotheni we-Whey okwehlisa isisindo nokwanda kwesisindo

Amaprotheni we-Whey akhuthaza ukulahleka kwesisindo! Lokhu akuyona into yokushisa amafutha hhayi umkhiqizo womlingo ozokusiza ukususa izinhlangothi ne-cellulite. Amaprotheni amaprotheni asefomu lefomu, okhuthaza ukukhula kwemisipha. Ngakho-ke akusizi futhi akusizi ngalutho ukuphuza amaprotheni we-whey wokwehlisa isisindo.

Ukuphela kwendlela enokwethenjelwa yokwehlisa isisindo ukondleka kohlaka lokusilela kwekhalori. Futhi nakhu lapho I-protein powder ingaba umsizi wakho ongaqondile. Okokuqala, kungukudla okuncane okunomsoco okulula ukuhamba nakho ohambweni noma emsebenzini. Okwesibili, amaprotheni ozokwazi ukuqoqa kalula isilinganiso esidingekayo samaprotheni, ngenkathi kungakhuphuli kakhulu inani lamakholori ansuku zonke. Okwesithathu, iphrotheni yandisa uketshezi lwe-insulin ngakho-ke ikusiza ukuthi ulawule isifiso sakho sokudla.

Ungakubala kanjani okuqukethwe kwekhalori kwamaphrotheni we-whey?

Imvamisa ukubhala ephaketheni okuqukethwe kwekhalori le-powder, nokuqukethwe kwamaprotheni, ama-carbohydrate namafutha. Futhi kufakwe nembiza yi-scoop - scoop. I-scoop esisodwa siphethe cishe u-25-30 g we-powder (inani eliqondile likhonjisiwe kwiphakheji). Ngokufanele, lawa manani angabalwa amaprotheni e-kbzhu.

Isibonelo, i-whey concentrate ethandwayo I-Optimum 100% Whey Gold standard nge-100 g yempuphu iqukethe:

• Amakholori: 375 kcal
• Amaprotheni: 75.0 g
• Amafutha: 3.8 g
• Amakhabhohayidrethi: 12.5 g

Isisindo esingu-1 scoop esingu-30 g siqukethe:

• Amakholori: 112 kcal
• Amaprotheni: 22.5 g
• Amafutha: 1.14 g
• Ama-Carbs: 3.75 g

Ukunakwa! Izinombolo zemikhiqizo ehlukene yamaprotheni powder zingahluka. Bala amakhalori nenani lamaprotheni ngesisekelo samanani acaciswe kuphakheji ethile.

Amaprotheni we-Whey wokukhula kwemisipha

Ngingayiphuza i-whey protein, uma kungenjalo ezemidlalo? Njengoba lokhu kungukukhishwa kwamaprotheni okuvamile obisini, kungenzeka impela. Akukho ukuphikisana. Kepha awukwazi ukwakha imisipha ngokuthatha i-protein powder futhi ungenzi ezemidlalo. Amaprotheni akhuthaza ukukhula kwemisipha, uma wenza ukuqeqeshwa kwamandla futhi usebenzise inani elidingekayo lansuku zonke lamaprotheni. Ngaphandle kokugcinwa kwalezi zinto ezimbili zokukhula kwemisipha ngeke kube namaprotheni.

Ngingakwazi ukwakha imisipha ngaphandle kwamaprotheni? Ungakwazi, kepha udinga ukudayela amaprotheni akho ajwayelekile kokunye ukudla. Ukuze ukhule imisipha indoda enesisindo esingu-70 kg, udinga amaprotheni ayi-140 g. Isibonelo, iqanda eli-1 liqukethe ama-7-8 amagremu wamaprotheni kanye no-100 amagremu enyama / inhlanzi - 20-25 g wamaprotheni. Hhay kangako. Ngakho-ke, iphrotheni ukubheja okuhle uma ungeke ukwazi ukudla inani lamaprotheni adingekayo nsuku zonke.

Kubiza izindleko zamaprotheni?

Ake sibale kahle. Thatha isigaba sentengo esimaphakathi, njenge-whey concentrate: Pure titanium whey I-100%. Isibonelo, amabhange amakhulu (angaphezu kwama-2 kg) azobala ukuthi singakanani amaprotheni esiwatholayo nokuthi mangaki awakhokhelayo:

• Isisindo samabhange: 2240 g
• Izindleko: ama-ruble angama-3500
• Amaprotheni: 74 g nge-100 g yomkhiqizo

Kanye namaprotheni kuza i-scoop (scoop):

• Isisindo se-powder ku-1 stingy: 30 g
• Okuqukethwe kwamaprotheni ku-1 stingy: 22 g

Ngakho-ke, silindele, njengoba sanele amaprotheni amabhange anjalo uma sisebenzisa i-1 kancane ngosuku:

• Izinkonzo: 2240 g (ingqikithi yamabhange esisindo) / 30 g (njengokuphatha iskelo esisodwa) = ama-servings angama-1

Ie elinye lamabhange amakhulu lanele izinsuku ezingama-75 ukusetshenziswa kwansuku zonke kanye ngosuku. Ungadla usuku ngalunye noma ukunciphisa / ukukhulisa usayizi wezingxenye, kuya ngokusetshenziswa kwempuphu kuzoshintsha.

Bala ukuthi ama-servings wamanani ahlanzekile namaprotheni:

• Intengo eyodwa eyivelakancane: ama-ruble angama-1 / ama-3500 stingy = ama-ruble angama-75
• Intengo 1 g amaprotheni: ruble 46.6 / 22 g = 2.11 ruble

Izibalo ezifanayo ungaqhathanisa amanani onentshisekelo kuwo kumikhiqizo. Ungabheki inani lokugcina lamathini wamaprotheni, zama ukubala inani le-1 g wamaprotheni.

Umkhiqizo nezilinganiso ze-whey protein

Lapho uthenga amaprotheni, naka izwi whey kusho isondo. Bese kuba khona ukuthweswa iziqu:

• Ukugxila kwe-WPC
• I-WPI - whey amaprotheni ahlukanisa
• I-WPH - i-hydrolyzate

Amaphrotheni aphezulu we-10 aphezulu kakhulu we-2019

Ukuze kulondolozwe isisindo somzimba esinciphile umuntu kudingeka adle okungenani u-1 g wamaprotheni nge-1 kg yesisindo somzimba, futhi ukukhula kwesisindo semisipha kungu-2 g wamaprotheni nge-1 kg yesisindo somzimba. Amaprotheni we-Whey ayindlela elula yokunxephezela ukungabikho kokudla kwamaprotheni, futhi futhi angumsizi omuhle wokulondolozwa nokukhula kwesisindo semisipha.

Bheka futhi: Izinhlobo zokufana kwamaprotheni, umehluko kanye nezici zohlelo lokusebenza.