Zvakanakira uye zvinokuvadza zveprotein: 15 pros uye 5 cons

Vazhinji vanoita munguva pfupi inotevera kana mubvunzo wekubvumidzwa kwemitambo yekuwedzera. Nhasi tichataura nezve mabhenefiti nenjodzi dzeprotein, inova chigadzirwa chinonyanya kufarirwa pakati pevanoda kugwinya.

Mapuroteni ipoda ine mapuroteni epamusoro (kazhinji 60-90%) uye yakaderera mumafuta uye makabhohaidhiretsi Chinhu chakanyanya kukosha ipuroteni inogayikwa ndosaka ichizivikanwa kwazvo pakati pevanhu vanoita zvemitambo. Mapuroteni ndiye mubatsiri akakwana emhasuru dzako nekuti dzinoda chikafu uye zvekuvaka panguva yekukosha.

Onawo:

• Wepamusoro gumi akanakisa Whey protein: chiyero 10
• Wepamusoro gumi vanowana zvakanyanya kuisa pahuremu: chiyero 10

Izvo zvakanaka nezvakaipa zveprotein

Asi sekune chero chigadzirwa, protein poda ine zvayakanakira nezvayakaipira. Ngatitarisei kukakavara nezve mabhenefiti uye njodzi dzeprotein.

15 zvakanakira mapuroteni

Hazviite kuti protein ingadai yakawana mukurumbira wakadai, kana zvisiri zvekupokana zvinogutsa nezve mabhenefiti ayo:

1. Protein inokurudzira kukura kwemhasuru, uye nekudaro uchiwana yakawanda mibairo.
2. Ichi chigadzirwa chakasarudzika nekuti chinotakura puroteni isina huwandu hwakawanda hwe makabhohaidhiretsi nemafuta.
3. Inobatsira kudzvinyirira kudya nekudzora huwandu hweshuga yeropa uye nekuwedzera iyo nhanho yemahara amino acids.
4. Chikafu chikuru kubasa kana kumba.
5. Iwe unogona kuwana nyore zuva nezuva huwandu hweprotein, kunyanya kune vanodya miriwo uye havasi kunyanya mafani enyama nehove.
6. Mapuroteni poda iri nyore kushandisa. Zvakakwana dilute nemvura kana mukaka, uye mapuroteni kudya vakagadzirira.
7. Ichikurumidza uye nyore kunyura neinenge 100%, haigadzi huremu mudumbu.
8. Inopa muviri yakazara yakazara amino acids.
9. Inowanzoita insulin mazinga, mune vese vanhu vane hutano uye mune varwere vane chirwere cheshuga mellitus chechipiri mhando.
10. Inobatsira vatambi kuwedzera kutsungirira, simba uye simba.
11. Iwe pakupedzisira unovhara iwo mubvunzo wekuti udye chii mushure mekudzidzira. Mapuroteni ari nyore kugaya mhinduro hombe mushure memitambo.
12. Iyo poda iri nyore kuchengeta uye unogona kugara uchitora newe. Kusiyana nemukaka uye cheese, haisi chigadzirwa chinoparara.
13. Mapuroteni anowanzo tengeswa nekuwedzera, saka iwe unogona kusarudza yakasarudzika inonaka: chokoreti, sitirobheri, vanilla, nezvimwe.
14. Mapuroteni anowanikwa mune zvekuwedzera zvemitambo, zvese zvakasikwa uye zvakakwana zvemuviri zvine hukama nemuviri wemunhu.
15. Mapuroteni akachengeteka kune hutano, kana asingapfuure muyero uye kuita mitambo.

5 kukanganisika kukuru kweprotein

Asi iyo Cons ine puroteni senge chero chimwe chigadzirwa zvakare inoratidza:

1. Mapuroteni anogona kukonzera kusagadzikana kwekudya. Kunyanya panjodzi kune vanhu vanotambura neiyo lactose kusagadzikana. Asi izvi zvinogona kudzivirirwa kana iwe ukatenga iyo yekuwedzera pasina chero zvirimo muchinhu ichi. Semuenzaniso, kuzviparadzanisa kana hydrolyzed whey protein.
2. Kuwedzera muyero wepuroteni inogona kukanganisa chiropa neitsvo. Kana iwe uchitambura nezvirwere zvezvikamu izvi, kugamuchirwa kwemitambo chikafu kunogumira.
3. Mapuroteni poda inenge "isina chinhu" chigadzirwa chisina mavitamini uye zvicherwa. Nekudaro, kune zvimwe zvinosiiwa, kunyanya kana vagadziri vachipfumisa nezvinovaka muviri.
4. nokuda kumubhadharo wepamusoro wekuti kwete wese mudzidzi anogona kuwana kugara uchitenga zvemitambo zvinowedzera.
5. Iyo yakachena mapuroteni haisi iyo inonakidza kwazvo kuravira chigadzirwa. Kuti uvandudze kuravira, vagadziri vanowedzera zvinotapira, zvinonhuwira zvekugadzira uye dhayi.

Matipi emapuroteni kudya

Sezvimwe mune chero ipi zvayo, kunyangwe zvigadzirwa zvechisikigo zvakanyanya, iwe unofanirwa kuziva chiyero. Isu tinokupa iwe mamwe matipi akareruka ekuti usaputire akakosha chigadzirwa cheprotein kukuvadza hutano hwavo.

1. Edza kufunga zvinoitika mupuroteni inonwa yakapihwa protein. Huwandu hwacho haufanire kupfuudza 2 g pa1 kg yehuremu hwemuviri (semuenzaniso, anokwana 120 g yeproteiniti pa60 kg yehuremu hwemuviri)
2. Izvo hazvidikanwe kutsiva iyo puroteni poda izere masikati uye chisvusvuro. Iyi ndiyo chete protein yekuwedzera chikafu.
3. Zvirinani kushandisa zvinowedzera chete panguva iyo iwe paunenge uchishinga mumitambo. Zvikasadaro, iyo protein haizove yakadzidza.
4. Kana uine matambudziko neitsvo dzako kana chiropa, usati wadya mapuroteni bvunza chiremba wako.
5. Usapfuure muyero unorayirwa, unoti 20-30 g yeprotein panguva imwe.

Onawo: Mhando dzemapuroteni akafanana, mutsauko uye maficha ekushandisa.