Amaprotheni we-Whey: izinzuzo nokulimaza, ukubukwa, izici nemithetho yokwamukela

Amaprotheni we-Whey uhlobo lokudla okunempilo kwezemidlalo, okuyingxube egxilile yamaprotheni obisi. Amaprotheni we-Whey asetshenziswa ngabasubathi ukuxhasa ukukhula kwemisipha. Amaphrotheni powder ancibilika kuketshezi (imvamisa ubisi noma amanzi) futhi lisetshenziswa njengokunyakaziswa kwamaprotheni okunambitheka okumnandi.

Kuleli qophelo ngesikhathi, iprotheni ye-whey ingumkhiqizo ovame kakhulu futhi othengisa kakhulu. Phakathi kwabantu abasebenza ngokuzikhandla abavamile ukuhlangana nomuntu ongakaze azame ama-whey protein. Ukubuyekezwa kwabasubathi ngalo mkhiqizo wezemidlalo njalo kuhle: izinzuzo ze-whey protein empeleni, yize kunjalo, ukusetshenziswa kwayo akusiphikisi isidingo soqeqesho olunamandla olunamandla.

Abathandi bokuqina bokuphakanyiswa kwezinto ezihlongozwayo (bobabili be-novice nabanolwazi oluningi) ngalolu hlobo lokudla okunempilo. Amaprotheni we-Whey ahlukile ngokwezinga lokuhlanzwa kanye nobuchwepheshe bokukhiqiza. Umbhali ngeke akhulume ngokusetshenziswa nokusebenza kahle kuphela, kodwa futhi nokulimala okungenzeka noma ukuphikiswa kwale sportpit, ukuhambisana kwayo nezinye izithasiselo zemidlalo, ukulungiswa kwesicelo sayo ekudleni kokuqeqeshwa, kanye nemithetho kanye nemininingwane yokwamukelwa.

Kumaprotheni we-whey

Amaprotheni we-Whey aqukethe amaprotheni obisi ahlukaniswe nama-Whey. I-Whey yakhiwa ngesikhathi sokusetha ubisi futhi empeleni ingumkhiqizo womkhiqizo koshizi. Amaprotheni ku-serum akayona kangako, futhi isikhathi eside kwakubhekwa njengokuchitha nje ukukhiqizwa koshizi. Kuthathe amashumi eminyaka ukuthuthukiswa kobuchwepheshe ekukhiqizweni kokudla ukuze kutholakale ukudla okunomsoco kwezemidlalo, ngaphezu kwe-93% enamanzi yaba nokwenzeka.

Ukuthola ukusefa kwamaprotheni we-whey kuyasetshenziswa, lapho amaprotheni ahlukaniswe namafutha ne-lactose - uhlobo oluthile lwe-carbohydrate equkethwe obisini. Ukuze kusebenze lokhu kuhlunga, kwasungulwa ulwelwesi lwe-ceramic olunezimbobo ezincane, ezibamba ama-molecule wamaprotheni, kepha alahlekile i-lactose namafutha. Kunezinhlobo ezine zolwelwesi ezinosayizi wembobo ohlukile futhi ngaleyo ndlela ukuhlunga. Kusetshenziswe ngemuva kokuhlunga, ukugxilisa nokukomisa kukhiqize umkhiqizo oqediwe. Ukuhlanzwa okuqhubekayo kuyasetshenziswa ukushintshaniswa kwe-ion, lapho ngaphezu kokuhlunga, i-serum ithinteka ngama-ion akhokhisiwe abopha iphrotheni.

Ukwakheka kwamaprotheni we-whey

Emaprotheni obisi lwenkomo lwe-whey, cishe ama-20%; okuningi, cishe i-80% yolunye uhlobo lwe-protein-casein (kwezinye izilwane ezincelisayo, kufaka phakathi abantu, lesi silinganiso sizohluka). Kusuka e-casein futhi kwenza ukugxila kwamaprotheni ezemidlalo kugxile ngqo - ama-melanosomes, okulungele ukuwathatha ebusuku. Amaprotheni we-Whey nawo amunca ngokushesha okukhulu, futhi aqukethe ikakhulu i-beta-lactoglobulin (65%), i-alpha-lactalbumin (25%), i-boin serum albumin (8%). Yethula kulokhu nakwezinye izinto zemvelo yamaprotheni, ngokwesibonelo, ama-immunoglobulin - ama-antibody adingekayo kumasosha omzimba.

Kumkhiqizo wokugcina obizwa nge-whey protein futhi uza nezinye izinto: i-lactose, amafutha, i-cholesterol, njll iDigri yokuqukethwe kwabo ingahluka ngokuya ngobumsulwa bomkhiqizo wokugcina (kusigaba samaprotheni wewhy ngezinga lokuhlanzwa, bheka ngezansi).

Kungani kunesidingo se-whey protein?

Ijubane lokumunca i-whey protein high, ukuze yona, kanye nezinye izinhlobo (inyama, iqanda) ibizwa ngokuthi "iyashesha". Lezi zinhlobo zokudla okunomsoco kwezemidlalo zisheshe zigayeke futhi umzimba uthola ingxenye esezingeni eliphakeme yama-amino acid - okuyisisekelo sokwakha imisipha. Leli nani lamaprotheni (nama-amino acid, ngokulandelana) aqukethe amaprotheni ezemidlalo, awukho umkhiqizo wemvelo ngesikhathi esifushane kangaka ongakwazi ukuwunikeza.

Ngakho-ke, thatha amaprotheni e-whey lapho ngidinga ukunikezwa okusheshayo kwama-amino acid, ngoba lolu hlobo lweprotheni lumuncwa. Futhi uma kunjalo, khona-ke lokhu kufanele kwenziwe ngezikhathi zokuzivocavoca okukhulu, nangesikhathi sokuphuma ngesikhathi sokuqeqeshwa, ukuze ungalahli ukunqoba ngobunzima obunjalo bemisipha (mhlawumbe ukwehlisa kancane inani lamaprotheni we-whey).

Amaprotheni atholakala ku-whey iyisithako esiyinhloko emikhiqizweni eminingi yokudla kwezemidlalo. Amaprotheni e-whey asetshenzisiwe angase abe uhlobo oluhlanzekile (whey amaprotheni), ngokuhlangana nezinye izinhlobo zamaprotheni (amaprotheni ayinkimbinkimbi)ngokuhlanganiswa nama-carbohydrate (abazuzi) futhi ngokuhlangana nezinye izinto ezihlanganisiwe. Umkhiqizo obizwa ngokuthi “amaprotheni obisi” imvamisa uyinhlanganisela yamaphrotheni ama-whey nama-casein.

Funda kabanzi mayelana NEZINHLOBO ZAMAPROTINI

Izinzuzo ze-whey protein:

1. Ukunikeza umzimba ngama-amino acid ekwakheni imisipha futhi, ngenxa yalokho. ukwandisa ukusebenza kwamandla.
2. Amaprotheni we-Whey (ikakhulukazi ngendlela yawo emsulwa kakhulu) afaka isandla ekushisweni kwamafutha futhi asetshenziswa abagijimi ngezikhathi "zokoma".
3. Ukudla kwamaprotheni kunciphisa umuzwa wendlala futhi "kuphazamisa" umzimba kusuka esifisweni sokudla okungenampilo, okunothe ngama-carbohydrate agaya kalula namafutha.
4. I-Whey protein Shake inokunambitheka okumnandi kakhulu futhi incibilika kahle kuketshezi, kulula ukuthatha njengokudla okulula.
5. Amaprotheni we-Whey aqhathaniswa nokunye ukudla kwezemidlalo okuthengiswa ngentengo engabizi kakhulu futhi atholakala cishe kuwo wonke umuntu.
6. Ngokocwaningo oluthile, ukuphathwa kwamaprotheni angama-whey kunganciphisa izinga le-cholesterol egazini.
7. Lolu hlobo lweprotheyini lunomsebenzi wokulwa nokuvuvukala.
8. Kukhona umbono wokuthi amaprotheni we-whey angasiza kulabo abaphethwe yisifo sikashukela sohlobo lwesibili: kuyasiza ukunciphisa amazinga kashukela egazini.
9. Isimo esifanayo nokwehlisa umfutho wegazi: ucwaningo oluningi lukhombisile ukuthi iprotheni yama-whey isize ukujwayela ukucindezelwa kwegazi kulabo abanenkinga yomfutho wegazi ophezulu.
10. Emakethe yezemidlalo yokudla okunempilo kunezinhlobo eziningi zamaprotheni angama-whey (lo ngumkhiqizo wezemidlalo odume kakhulu), kufaka phakathi lowo owenziwe umugqa wokuqala futhi othakazelisayo wama-flavour (isb., Ukunambitheka kwe-cappuccino, ukhukhunathi, amakhukhi, ikhekhe, i-mint).

Ukuphikisana kwamaprotheni we-whey:

1. Mhlawumbe inkinga enkulu kubathengi, i-whey protein yingozi ye- ukungabekezelelani kwe-lactose: le nto ivame ukuchazwa ngezinkinga zokugaya (uhudo, ukuqumba) labo "abahlulekile" bazame amaprotheni e-whey. Kunezindlela ezimbili zokuxazulula le nkinga. Inketho yokuqala isetshenziselwa ukufaka esikhundleni se-whey protein ngendlela ehlukile, ngezinga eliphakeme lokuhlanzwa kanye ne-lactose mahhala (ukuhlukanisa). Inketho yesibili: ukuzama noma iziphi ezinye izinhlobo zeprotheni "esheshayo" yemvelaphi yezilwane (isb iqanda).
2. Kungaba ukungabekezelelani kwezinye izinto ezifakiwe kokudla kwezemidlalo ngesisekelo se-whey protein: okokunandisa, ukunambitheka, njll. Kufanele uyihlolisise ingxenye ngaphambi kokuyithenga.
3. Kufanele uyeke ukuthatha ama-whey protein: abesifazane abakhulelwe nabancelisayo; abantu abaphethwe yizifo ezahlukahlukene ezinzima zohlelo lokugaya ukudla nezinye izitho zangaphakathi; abantu abaphethwe umdlavuza.

Ukulimaza amaprotheni we-whey

Izinkinga ezihambisana nokusetshenziswa kwayo ngama-whey protein, zivela ngokungavamile, ingenye yezinhlobo eziphephe kakhulu ze-sportpit. Futhi-ke, kungenzeka yini ukuthi amacala lapho amaprotheni we-whey ayingozi kakhulu (ngaphandle kokubekezelelana kwe-lactose)?

Ngokwethiyori, Yebo, kepha mhlawumbe akusiwo amaprotheni anjalo (yize ukungezwani nobisi lweprotheyini lobisi nakho kungenzeka, yize kukuhle kakhulu), futhi kaningi ekudleni okuphezulu kwamaprotheni. Ukudla okunjalo kungadala uhudo nokuqunjelwa kuphela, kepha futhi kungandisa ubungozi bezinhlobo ezithile zomdlavuza (umgudu wamathumbu, umphimbo) kanye nokuthuthukiswa kwesifo sikashukela sohlobo lwesibili (futhi lokhu ngaphandle kwezimangalo ngendima enhle yamaphrotheni yomthethonqubo wamazinga kashukela egazini).

Ubungozi bempilo yezinso nethambo; kuseyi-theory, kusadingeka ukuthi kwenziwe ucwaningo oluningiliziwe ngalezi zinkinga ezingaba khona. Futhi, akukhona nje ngama-whey protein, nokudla okuphezulu kwamaprotheni nhlobo.

Ukusebenzisa ingqondo nokuqapha akukwazi “ukushumeka” ngokuzenzakalela kunoma yikuphi, noma yiluphi uhlobo lokudla kwezemidlalo ezisezingeni eliphakeme. Umsubathi onezinkinga ezithile zempilo, kufanele abonane nodokotela futhi ahlole zonke izingozi ezingaba khona.

Ngubani onconywayo ukuthatha amaprotheni we-whey:

• Abantu ababambe iqhaza kwezemidlalo yezobuchwepheshe - ukuxhasa ukukhula kwemisipha nokululama ngokushesha ngemuva kwengcindezi.
• Abantu ababambe iqhaza ekuzimeleleni ejimini, emgwaqweni noma ekhaya - ukuxhasa nokukhula kwesisindo semisipha.
• Abantu ababambe iqhaza emzimbeni futhi bafuna ukunciphisa umzimba - njengesidlwana se-carb ephansi nokwehlisa isisindo.
• Abantu benza umsebenzi osindayo womzimba, wokuthola ngokwanele imisipha yamathambo ngemuva kokulayishwa komsebenzi.
• Abantu, ngasizathu simbe, bahlushwa ukukhathala nokuntuleka kwesisindo sokuzuza isisindo.

Izici ezithola amaprotheni we-whey

Kunezinhlobo ezintathu eziyinhloko zamaprotheni we-whey: ukugxila, ukuhlukanisa, i-hydrolyzate. Zonke izinhlobo zamaprotheni we-whey kwezemidlalo okunomsoco zifaka enye yalezi zinhlobo, noma inhlanganisela yayo.

1. Gxila

I-Whey protein concentrate (WPS) iyona ehamba phambili ezivamile futhi ezingabizi izinhlobo ngezinga elilinganisiwe lokuhlanzwa. Isabelo samaprotheni akuso singafinyelela esimweni esihle kakhulu esingu-89%, futhi sifaka phakathi inani elifanelekile le-lactose (kusuka ku-4% kuye kokufika kuma-52%) namafutha (1-9%). Ngokusobala ayifanelekile kubantu abane-lactase ukungabekezelelani, kepha kwabanye abantu iyiprotheni elisebenzayo.

Amavili amaningi athandwa kakhulu agxila:

• I-100% Whey Gold Standard (Ukudla okuhle kakhulu)
• I-100% Pure Titanium Whey (SAN)
• Prostar 100% Whey Amaphrotheni (Ultimate Nutrition)

2. Hlukanisa

Ukuhlukaniswa kwe-Whey protein (WPI) - de facto kungukugxila okufanayo kepha ngezinga eliphakeme lokuhlanzwa. Amaprotheni akuyo asevele engama-90-95% (asebenza ngaphezu kuka-93%, kunzima ukuthola), i-lactose incane kakhulu kunangendlela eyedlule (0,5-1%) nenani elifanayo lamafutha. Kubiza kakhulu ukwedlula ukugxilisa ingqondo, okusetshenziswa yilabo abangabekezelelani ne-lactose, kanye nabasubathi bokuqeqeshwa abangochwepheshe lapho kukhona amandla wezezimali.

Isondo elithandwa kakhulu liyazihlukanisa:

• I-ISO Sensation 93 (Ultimate Nutrition)
• I-Titanium Isolate Supreme (SAN)
• Incindi (MHP)

3. I-Hydrolyzate

I-Whey protein hydrolyzate (WPH) - lolu hlobo lwamaprotheni we-whey seluvele lubilile kancane, futhi yize iphesenti lelo liphansi kancane kunaleli elihlukanisiwe (cishe ama-90%), linezinga eliphakeme kakhulu lokumunca. Kuyindlela encane ye-allergenic, kepha ibiza kakhulu. Ngenxa yokuvutshelwa inokunambitheka okumunyu, ngokungafani nezinhlobo ezimbili ezedlule, okuyisici sobisi.

Ama-whey adume kakhulu ngama-hydrolysates:

• Amaprotheni we-Whey we-100% we-Hydrolyzed (Nutrition eyi-Optimum)
• IPlatinum Hydro Whey (Ukudla Okusezingeni Elifanele)
• Iso i-Whey Zero (BioTech)

Uhlobo luni lweprotheyini ongalukhetha futhi ngani? Iningi labasubathi abanezinkinga zokubekezelelana kwe-lactose i-whey protein concentrate: inani lentengo / ukusebenza kusondele kakhulu. Kulo mbono, isidingo sokumisa ukunaka kwabo, i-ceteris paribus, kulapho imakethe iveza khona imikhiqizo eminingi yekhwalithi evela kwinani lokugxila.

Lapho kukhona amathuba wezezimali ungazama i-whey protein ukuhlukanisa kanye ne-hydrolyzate, ayasebenza kakhulu ekomeni (inketho yamalungu wokwakha umzimba nokuqina, ukulungiselela imincintiswano). Uma ubunzima nge-lactose kungcono ukusebenzisa ukuhlukanisa (lapho kuncane khona).

Imfuneko yansuku zonke yamaprotheni

Imfuneko yansuku zonke yamaprotheni kubasubathi yinkinga eyinkimbinkimbi, esivele yephule amakhophi amaningi. Ezemidlalo ezincwadini ungathola inani lamagremu ama-2 wamaprotheni nge-1 kg yesisindo somsubathi. Eqinisweni, leli banga linganweba kusuka ku-1.5 g kuye ku-3 g nge-1 kg yesisindo somzimba. Konke kuncike ekuqineni kokuqeqeshwa kanye nezimpawu zomuntu oqeqeshwayo, kanye nezinhloso zayo: kalula, ukukhuluphala yinto eyodwa, kepha ukuzama ukungena esigabeni esithile sesisindo kungenye into. Kuningi ukweluleka ukuthi ubheke imizwa yakho, ikakhulukazi ekukhuleni okuyimpumelelo kwemiphumela yezemidlalo noma ukungabi khona kwayo. Ngokususelwe kulokhu ukulungisa inani lamaprotheni ekudleni kanye nokuqukethwe okuphelele kwekhalori.

Uma sikhuluma ngomkhuba ovame kakhulu, i inani lansuku zonke lamaprotheni ngesikhathi sokuqeqeshwa kwamandla okukhulu kufanele kube:

• Ukukhula kwemisipha: 2.5 g nge-1 kg yesisindo somzimba
• Ukushisa amafutha: 2 g nge-1 kg yesisindo somzimba

Okusho ukuthi, uma unesisindo esingu-80 kg isidingo sansuku zonke samaprotheni lapho isisindo sizoba ngu-200 g. Sicela uqaphele ukuthi lokhu kuyimfuneko evamile yamaprotheni avela kukho konke ukudla okudla emini, hhayi kuphela amaprotheni ezemidlalo amaprotheni. Ukudla okunamaprotheni kuhlanganisa inyama, inhlanzi, amaqanda, ushizi, imikhiqizo kabhontshisi. Isibonelo, ku-100 g yenkukhu yenkukhu iqukethe amagremu angu-25 amaprotheni. Funda kabanzi mayelana nendlela yokubala inani lamaprotheni emikhiqizweni efundwe kulesi sihloko. Isilinganiso samaprotheni emikhiqizo evamile kufanele okungenani sibe ngu-60-70% yenani lansuku zonke lamaprotheni. awudingi ukusebenzisa kabi ukudla kwezemidlalo okulimaza ukudla kwemvelo.

Ukudla kwamaprotheni we-whey

Ukuqedela ngembiza yamaprotheni kunamathuba amaningi okuthi ukhe (scoop), okuvame ukwamukela u-30 g wempuphu eyomile. Uyacelwa ukuthi uqaphele ukuthi i-30 g iyisisindo esiphelele se-powder, hhayi amaprotheni amsulwa. Uma, ngokwesibonelo, iprotheni ye-whey iqukethe amaprotheni angama-80% kokukodwa okukodwa kungama-24 amagremu wamaprotheni amsulwa. Ngokufanele, ukuze kusetshenziswe ama-gramu angama-50 wamaprotheni udinga ukudla amaprotheni amabili eshibhile. Kungcono ukuhlukaniswa kube ukudla okungu-2-3.

Ukudla okulungile kwamaprotheni:

• Ngokushesha ngemuva kokuvuka, ukunqoba imiphumela ye-catabolism yasebusuku, ukunikeza umzimba isilinganiso "esisheshayo" sama-amino acid.
• Emini phakathi kokudla (mhlawumbe ngaphambi kokuqeqeshwa).
• Cishe amahora angu-1.5 ngaphambi kokuzivocavoca (i-hydrolyzate nengxenye yehora).
• Ngokushesha ngemuva kokuqeqeshwa (noma ngemuva kwemizuzu engama-30 kuya kwengama-40, uma umgijimi ngemuva nje kweseshini yokuziqeqesha ethathe ama-BCAA).

Ngesikhathi sokulala se-whey protein "esheshayo" yiyona ndlela engcono kakhulu. Ebusuku kungcono ukuthatha i-casein noma i-protein complex (inhlanganisela yamaprotheni afakwe futhi "ahamba kancane"). Le ndlela izoqinisekisa ukutholakala kwama-amino acid ngesikhathi sokulala ebusuku.

Ukutholwa kwamaprotheni we-whey ngezinsuku zokuzivocavoca:

• usuku lokuqala - ekuseni
• indlela yesibili - pre-Amazing
• inqubo yesithathu ngemuva kokuzivocavoca

Uma kunesidingo, amasu angeziwe we-whey protein osukwini lokuqeqeshwa angaba phakathi kokudla.

Ukutholwa kwamaprotheni we-whey ngezinsuku zokuphumula:

• usuku lokuqala - ekuseni
• ukwamukelwa kwesibili - phakathi kwasekuseni nasekuseni
• inqubo yesithathu phakathi kwesidlo sasemini nedina

Amaprotheni aphezulu angama-10 amasondo

Imithetho yokupheka nokudla kwamaprotheni

1. Ukulungiselela ukuphakelwa okukodwa kweprotheni smoothie uzodinga amagremu angama-30 we-protein powder (1 scoop).
2. Ungakushintsha ukusebenzela wedwa, kepha khumbula lokho umzimba awukwazi ukugaya ngaphezu kwama-30 amagremu wamaprotheni ngesidlo ngasinye. Ngakho-ke sebenzisa ngesinyathelo esisodwa kusuka kunani elikhulu lamaprotheni we-whey angenayo incazelo.
3. Ukuze uthole iprotheni smoothie, hlanganisa amaprotheni powder kusi-shaker noma ku-blender, engeza ama-250-300 ml wamanzi noma ubisi amafutha aphansi. Uma ungabekezelelani ne-lactose, lokho kuncibilikisa amaprotheni emanzini kuphela.
4. Lapho wenza i-cocktail, qiniseka ukuthi impuphu ichithekile kuze kube yisisindo esifanayo ngaphandle kwezigaxa. Ukuqedwa okungaphelele komkhiqizo owomile kungaphazamisa ukumuncwa kwawo.
5. Ekulungiseleleni i-cocktail musa ukusebenzisa uketshezi olushisayo, ngaphandle kwalokho amaprotheni azokonqena alahlekelwe ezinye zezinto zawo eziwusizo.
6. Lapho uthatha amaprotheni we-whey ngemuva kokuzivocavoca, ungawancibilikisa emanzini, nejusi (le nketho ayifanele ukulahlekelwa isisindo). Ijusi liwumthombo wama-carbohydrate alula, ahlanganiswa namaprotheni asheshayo azonikeza umzimba wakho umfutho wokukhula kwemisipha.
7. Ngokuzikhethela, ungangeza neprotheni shake nezinye izithako, njengamajikijolo, ubhanana, amantongomane, njll. Lokhu kusiza ikakhulukazi lapho ngesikhathi ukunambitheka kwamaprotheni kunesithukuthezi. Yize kunjalo kuleli cala ungathenga amathini ambalwa wamaprotheni kuma-flavour ahlukile bese ushintsha phakathi kwawo.
8. Amaphrotheni powder angasetshenziselwa ukupheka uphudingi onempilo wamaprotheni. Isibonelo, abaningi bayathanda ukubhaka ama-muffin ama-protein noma ama-casseroles - amnandi futhi anomsoco. Inani leqiniso lamaprotheni kuleli cala lizoba liphansi.
9. Esikhathini esiningi isilinganiso sansuku zonke se-whey protein sihlukaniswa saba ukudla okungu-2-3: ekuseni, ngaphambi kokuqeqeshwa nangemva kokuqeqeshwa. Uma uhlela ukuthatha i-whey protein kanye ngosuku, kungcono ukukwenza ngemuva kokuzivocavoca umzimba.
10. Uma ufuna ukunciphisa isisindo, kuvumelekile ukufaka esikhundleni sokudla okukodwa kwamaprotheni we-whey, kepha kufanele ulawule ukudla kwakho kwansuku zonke ekusetshenzisweni kwenani elanele lamavithamini, amaminerali kanye nezakhamzimba. Khumbula ukuthi amaprotheni yi-Supplement kuphela hhayi esikhundleni sokudla kwangempela.

Ungazibala kanjani izindleko ze-protein?

Ihlobene neminye imikhiqizo yezemidlalo yokudla okunomsoco i-whey protein inezindleko ezingabizi kakhulu. Kodwa yiziphi izindleko zezezimali ozidingayo ukubala empeleni?

Ake sibale izindleko ngokuhlinzekwa kokugxila kwe-whey nokuhlukaniswa kwama-Whey-isibonelo abakhiqizi abadumile: I-Prostar 100% Whey Protein (Ultimate Nutrition) ne-Isolate Supreme (SAN). Kuzobiza malini ukuthola iphakeji elilodwa linyakaziswa?

Gxila eProstar 100% Whey Protein (Ultimate Nutrition)

Izindleko zephakheji iProstar 100% Whey Protein (2.4 kg), efaka ama-servings angama-80, ngama-ruble angama-2900. Leyo, izindleko ngokuhlinzekwa kokugxila kwe-whey ngama- $ 36. Ukukhonza okukodwa kungama-25 g wamaprotheni no-120 kcal. Ngokulandelana ama-servings ama-3 we-whey concentrate (75 g protein) azoba sebangeni lama-ruble ayi-110.

Hlukanisa iTitanium Hlukanisa Ephakeme (SAN)

Izindleko zokupakisha iTitanium Isolate Supreme (2.3 kg), efaka ama-servings angama-75, ama-ruble angama-4,900 XNUMX. Leyo, izindleko ngokuhlinzeka ngama-whey protein ngokuzihlukanisa ngama-ruble angama-65. Ukuphaka okukodwa kungama-gramu angama-27 nama-calories ayi-110. Ngokulandelana ama-servings ama-3 we-whey protein ahlukanisa (ama-gramu ayi-81 wamaprotheni) azoba sebangeni lama-ruble angama-200.

Yebo, amanani azohluka ngokuya ngemikhiqizo ethile. Isibonelo, kuthathwe eminye yemikhiqizo evame kakhulu ukukhombisa izibalo ezimele zezindleko zokusetshenziswa kwe-whey protein.

Amaprotheni we-Whey kanye nezinye i-sportpit

Amaprotheni ngokuvamile angenye yezinto eziyinhloko zokudla okuzivocavoca (kanye nemikhiqizo yemvelo yekhwalithi angenakushintshwa). I-Whey protein iyahambisana nazo zonke izinhlobo zokudla okunomsoco kwezemidlalo kanye nezithasiselo zezemidlalo. Kodwa-ke, eminye imithetho yokwamukelwa idinga ukwazi:

• Akufanele ithathe amaprotheni ngesikhathi esifanayo nama-amino acid afana ne-BCAAs futhi ajwayelekile. Kufanele ime kancane phakathi kokuthathwa kwama-amino acid namaprotheni imizuzu engama-30-40, ngoba amandla omzimba okumunca ama-amino acid anemikhawulo yawo futhi le mikhiqizo emibili ingavimbela ukumuncwa komunye nomunye.
• Kungasetshenziswa ukwamukela okufanayo kwamaprotheni kanye ne-gainer, kepha futhi hhayi ukubaphazamisa ekusebenzeni okukodwa (kumaphrotheni wokuthola isisindo futhi kuqukethe).
• Amaprotheni we-whey asheshayo adliwa ebusuku. Ngaphambi kokulala kungcono ukuphuza amaprotheni noma i-casein eyinkimbinkimbi.

Ingabe amanye amaprotheni angafaka esikhundleni se-whey? Amaprotheni we-Whey yiprotheni yezilwane enokwakheka okuhle kwe-amino acid, nayo ebonakala ngokumunca okusheshayo (ngokungafani ne-casein). Izakhiwo zokusebenza zifana naye kwasekuqaleni inyama neqanda (amaprotheni amahle kakhulu we-amino acid). Kuyiqiniso, futhi bazobiza okungaphezulu kakhulu kokuhlukaniswa okujwayelekile kwe-Whey.

Imibuzo nezimpendulo eziyi-10 mayelana ne-whey protein

1. Amaprotheni we-Whey amakhemikhali ayingozi?

Amaprotheni we-Whey akhiqizwa ngezinto zokusetshenziswa zemvelo, "I-chemistry" ayingaphezu kwemikhiqizo yobisi evela esitolo (okungangeza nokunambitheka, njll.). Ngendlela, ingabe izinhlobo zamaprotheni ezinokunambitheka kwemvelo (i-cocoa, isibonelo) noma ngaphandle kwazo.

Ngokuvamile amaprotheni ezemidlalo ahlanganiswe namavithamini, amaminerali, ama-enzyme okugaya nezinye izithako ezizuzisayo, ngakho-ke le mikhiqizo ingabizwa ngokuphephile ukuthi iwusizo kubantu ababhekene nokuvivinya umzimba okubalulekile.

2. Isebenza kanjani iprotheni ye-whey yokukhula kwemisipha?

Yebo, kuyasebenza. Ngaphezu kwalokho, uma uqhathanisa imali esetshenzisiwe nomphumela owusizo, ukugxila kwamaphrotheni wuhlobo oluhle kakhulu lwe-sportpit. Amaprotheni we-Whey anokwakheka okuhle kwama-amino acid, ahlinzeka umzimba wabo ngokushesha nangokuphumelelayo.

Ngaphezu kwalokho, ukuthola leli nani lamaprotheni (nama-amino acid, ngokulandelana) ekudleni kwemvelo kukodwa kuyinkinga enkulu, lokhu kuzoholela ekulayisheni okukhulu ohlelweni lokugaya ukudla. Kungcono kakhulu ukufaka kumaprotheni wakho wokudla wezemidlalo futhi unikeze umzimba wakho amabhlogo wokwakha ukwakha imisipha.

3. Iphumelela kangakanani iprotheni ye-whey yokwehlisa isisindo?

Ake sithi, I-whey protein ikhuthaza ukwehla kwesisindo. Amaprotheni we-Whey angabizwa ngomkhiqizo # 1 wokushisa amafutha, kepha umsebenzi othile kule ndlela onayo.

Lo mphumela ubangelwa izici eziningana:

• ukugaya ama-acid anama-enzyme adingekayo (nama-protein), ngokulandelana, ukungena kwamaprotheni emzimbeni kuzohlinzeka ngenqubo yokushiswa kwamafutha ngezinto ezidingekayo;
• amaprotheni anciphisa indlala futhi anciphisa ukumuncwa kwama-carbohydrate;
• ekwakhiweni kwamaprotheni, futhi, kudinga amandla ukuwathola, umzimba ungasebenzisa kufaka phakathi amandla okucubungula amafutha.

4. Kungcono ukuthatha ukukhula kwemisipha: isisindo somzimba noma amaprotheni?

Zonke kuya ngohlobo lomzimba lomsubathi, kuchazwe ngokwezakhi zofuzo. Ezinhlotsheni zomzimba ze-endomorphic kanye ne-mesomorphic kungcono ukuthatha amaprotheni: imisipha ngokwemvelo mesomorph amandla athe xaxa ama-carbohydrate aqukethe isisindo somzimba, awudingi nje ngakho-ke kuzoba kuhle ukuthuthuka; futhi ukuzuza kwe-endomorph kubi nje: indoda, ethambekele ekutholeni isisu izonikeza izingqimba ezintsha zamafutha.

Nge-ectomorphy isimo sehlukile: isisindo (sobabili ngokujwayelekile futhi ikakhulukazi imisipha) usinikwa ngobunzima obukhulu, futhi amandla atholakele ekuthatheni i-gainer azosiza ukuhambisa le nqubo phambili, inhlanganisela yamaprotheni + ama-carbs kulokhu, ingcono kune amaprotheni nje.

5. Amaprotheni we-Whey ayingozi kakhulu noma ahle kakhulu?

Okomuntu ophilile ozivocavoca njalo, noma ohlangabezana nanoma yimaphi amanye amaprotheni omzimba abalulekile (whey noma enye into) awusizo ngokungangabazeki. Ingcuphe engaba khona (uma ikhona) incipha ngokunyamalala.

Inkinga yezinkinga ezivame kakhulu ngokugaya ukudla ngenxa yokungabekezelelani kwe-lactose noma enye into. Kulokhu, kudingeka nje ukuthi ufake enye i-whey protein concentrate ukuze uyihlukanise, noma i-hydrolyzate amafomu amancane anobuthi. I-hydrolyzate ifakwa kalula futhi ilula kakhulu ngenxa yokuthi iprotheni ekuyo isivele ibile kancane (ubunzima obuncane emkhakheni wokugaya ukudla).

Ukulimala kwemfundiso evela ekudleni kwamaprotheni kungenzeka lapho kunezinkinga ezithile zempilo. Kulokhu, kubalulekile ukubonisana nodokotela ngaphambi kokuthatha. Yebo, indlela yakho ejwayelekile ekwamukelweni kwe-sportpit, kunjalo.

6. Kukufanele yini ukuthatha amaprotheni we-whey ngaphandle kokuzivocavoca umzimba?

Ukwenza lokhu kunengqondo kuphela lapho kukhona umthwalo ophathekayo ongathetheleli empilweni yomuntu. Isisebenzi sokwakha, isisebenzi somgwaqo noma umvukuzi - izibonelo zamacala lapho kufanelekile ukuthatha amaprotheni ama-whey ngaphandle kwezemidlalo. Uma ukuzivocavoca okunzima kungenjalo, ngakho-ke asikho isidingo sokufaka leli nani lamaprotheni ekudleni: umzimba ngeke uwudinge futhi mhlawumbe ngeke ungene.

Okuhlukile kungaba ngamacala lapho udla amaprotheni anele kusuka ekudleni okujwayelekile (ngokwesibonelo, ungadli inyama, inhlanzi, i-cottage shizi, ushizi). Kulokhu kunengqondo ukuthatha amaprotheni ezemidlalo ukukhokhela ukushoda kwama-amino acid.

7. Ngingayithatha i-whey protein ezinkingeni zezinso?

Endabeni yezinkinga ezinkulu zezinso (ukwehluleka kwezinso, ngokwesibonelo) ekuthatheni i-whey protein kuyadingeka ukuthi uyeke. Impilo ibaluleke kakhulu kunezinye izinto, nemiphumela yezemidlalo kubandakanya.

8. Ngingayithatha yini i-whey protein engabekezelelani ne-lactose?

Ungakwazi, kodwa ungagxili, lapho iqukethe okuningi impela. Isinqumo esifanele esimeni sokungabekezelelani okufanele sithathe sihlukanise lapho i-lactose ingekho ngaphezu kwe-1%.

9. Ngabe ngidinga ukuthatha amantombazane angama-protein?

Yebo, amantombazane asoqeqeshweni olunzima nge "iron" nawo adinga ukudla okuphezulu kwamaprotheni, njengamadoda, umehluko kuphela ukuthi ngenxa yesisindo esincane nesisindo semisipha esincane samaphrotheni we-whey angancishiswa ngandlela thile.

Ngesikhathi sokukhulelwa nokuncelisa ibele ekuthatheni i-sportpit kufanele kuyekwe. Futhi konke okunye - kufana nokwamadoda.

Konke mayelana nokudla kwe-PROTEIN KWAMANTOMBAZANE

10. Ngabe ngidinga ukuthatha i-whey protein yabaqalayo?

Ngemuva kokuqala koqeqesho lwe-novice izinyanga eziyi-1-2 kuzoba ukuthuthuka ngokushesha ngamandla, cishe kungashintshi ukubukeka: yisikhathi esibizwa ngokuthuthuka kwezinzwa lapho uhlelo oluphakathi lwezinzwa lufunda ukwenza izivivinyo ezithile. Kungokuqeqeshwa okunjalo amandla nokukhula cishe kokuzuza kwesisindo.

Esikhathini esizayo, ukuze uthuthuke kumele ube namaprotheni anele ekudleni - futhi kulapho imali izofika nge-whey protein.

Bona futhi:

• Amaprotheni okwehlisa isisindo nokukhula kwemisipha konke lokho okubalulekile ukwazi
• I-Creatine: kungani kunesidingo sokuthi ngubani ozothatha, azuze futhi alimaze, imithetho yokwamukelwa
• I-L-carnitine: iyini inzuzo nokulimala, imithetho yokwamukelwa nokusezingeni labahamba phambili