Zvese zvawaida kuziva nezve whey protein: mutengo, kugona, maficha

Whey mapuroteni anotanga mukurumbira mune akawanda masosi emitambo chikafu. Nhasi uno uchadzidza kuti ndeapi mabhenefiti e Whey protein ekuremerwa uremu uye mhasuru kukura nei ichinyanya kufarirwa kupfuura mamwe marudzi epuroteni poda uye anodhura sei mapuroteni?

ZVESE nezve whey protein

Whey protein inogadzirwa kubva ku whey nekusefa uye kubvisa kuwandisa kwemakabohydrate nemafuta. Icho chigadzirwa chechisikigo, kwete kemikari, sezvazvinowanzofungidzirwa, kana zvasvika pamusoro pehutano hwemitambo. Iyo tekinoroji yekugadzira protein poda inomiririrwa nemufananidzo:

Pane whey protein

Whey protein ine mitsetse inotungamira mukutengesa mune angangoita ese mashopu emitambo. Ndechipi chikonzero? Kuzivikanwa kwe whey protein kunogona kutsanangurwa nezvinhu zvinotevera:

1. Whey mapuroteni ane angangoita ese seti akakosha amino acids uye ine yakakwira yehupenyu kukosha. Uye zvakare, iye ndiye mutungamiri nehuwandu hweakakosha amino acids.
2. Iyi ipuroteni inokurumidza kushandiswa: amino acids pakarepo kune mhasuru yekubatana kwemhasuru yemhasuru.
3. Iyo ine maitiro akanaka pane immune immune uye inogonesa iyo secretion ye insulin.
4. Icho chigadzirwa chakanakira kudyiwa mushure mekurovedza muviri.
5. Inonyungudika zvakanaka uye inonaka.
6. Whey protein ndicho chigadzirwa chakanakisa maererano nemutengo uye mhando.

Verenga zvakawanda nezve mabhenefiti uye njodzi dzeprotini dzatakanyora muchinyorwa: iyo Bhenefiti uye zvinokuvadza zveprotein.

Rini uye sei kutora whey protein?

Saka, iyo yakakodzera nguva yekutora mapuroteni:

• Pamangwanani. Kwemaawa 7-8, kusvika pakurara kwekupedzisira, muviri hauwane simba. Uye nekudaro anotanga kushandisa backup source glycogen kubva pachiropa uye mhasuru uye maamino acids, ayo anowanikwa nekutyora mhasuru. Uye zvakare, mangwanani iyo hormone cortisol, iyo inoparadza mhasuru nyama. Kana iwe ukanwa inokurumidza whey protein, maitiro aya anogona kudzivirirwa.
• Usati wadzidzira. Iko kudya kwe Whey protein 30 maminetsi pamberi pekurovedza muviri kunopa iwo muviri neakakosha amino acids. Izvi zvinopa simba panguva yakasimba yemhasuru basa uye zvinobatsira kudzivirira musuru catabolism.
• Mushure mekudzidzira. Mushure mekurovedza muviri muviri wako unonyatsotora fodya, saka ndiyo nguva yakanakisa yekushandisa mapuroteni anokurumidza kushandiswa. Whey protein inopa nekukurumidza kuburitswa kweamino acid muropa reropa rekukura kwemhasuru nyama.

Kana iwe ukadya whey protein kamwe pazuva, zviri nani kuinwa mukati mehafu yeawa mushure mekudzidzira. Kana usingaite maekisesaizi, zvonwa mangwanani.

Pakati pekudya shandisa whey protein mune yayo yakachena fomu haina kudikanwa, nekuti yakanyura, uye iwe uchakurumidza kunzwa iyo nzara. Kana iwe uchida kugaya kwenguva yakareba idya chigadzirwa chiine mafuta akakora kunge nzungu. Izvi zvinononoka kunwiswa kwehupfu, uyezve iwe kwenguva refu hauzonzwa nzara.

Whey poda inogadziriswa nyore nyore mumvura, saka zvinokwana kuzunza mudziyo kana bhodhoro (kazhinji, izvi zvinoitwa uchishandisa yakakosha shaker). Dissolve protein mumukaka, mvura, muto - sarudzo yako. Kana iwe uri pakuomesa, zviri nani kuputsa protein iri mumvura kudzikisa kudyiwa kwemakabohydrate nemafuta.

Mhando dze whey protein

Zvichienderana neprotein yemukati ye whey protein inogona kunge iri yemhando nhatu:

• Whey concentrate (mapuroteni anowanikwa mukati ma50-85%). Mukugadzirwa kwe whey concentrate haina kukwana kusefa kweprotein, saka kune mafuta uye makabhohaidhiretsi. Nekudaro, isa mutengo wayo unodakadza uye wakakwira mapuroteni (70% uye pamusoro) ndicho chigadzirwa chakanakisa.
• Whey protein yekuzviparadzanisa (mapuroteni ari mukati ma 90-95%). Yakachena poda ine yakakwira mapuroteni zvirimo, asi mutengo wakakwira. Kune avo vari mukuomesa maitiro uye vanodzivirira zvisina basa mafuta uye makabhohaidhiretsi.
• Whey hydrolyzate (mapuroteni anoverengeka 90-95%). Iyo hydrolyzate iri kuita kumatekinoroji matsva ane yakanaka kusefa. Icho chigadzirwa chinodhura uye hachizivikanwe zvakanyanya.

Whey concentrate ipuroteni yekutanga uye inokodzera chero chinenge chinangwa. Kana usiri mukuomesa, unogona kutenga zvakachengetwa zvakachengeteka. Asi teerera kune zvirimo zveprotini mu100 g upfu. Zvirinani usaedze kuchengetedza mari nekutenga protein yeupfu ine 50% ethyl protein, nekuti pakupedzisira iwe unongorasikirwa nedopoluchit yakajairwa protein.

Whey protein yehuremu uye huremu kuwedzera

Whey protein inosimudzira kuonda! Iyi haisi yekupisa mafuta uye kwete chigadzirwa chemashiripiti icho chinokubatsira iwe kubvisa mativi uye cellulite. Mapuroteni ipuroteni iri muhupfu fomu, iyo inosimudzira kukura kwemhasuru. Saka hazvibatsiri uye hazvina maturo kunwa whey protein yekuderedza uremu.

Iyo chete nzira yakavimbika yekudzora huremu ndeye hutano mune iyo hwaro hwekushomeka kwekoriori. Uye pano ndipo pane protein poda inogona kuve yako isina kunangana mubatsiri. Kutanga, ihwo hunovaka muviri hwakaderera koriori snack iri nyore kutora newe parwendo kana kunoshanda. Chechipiri, iyo protein iwe iwe yauchakwanisa nyore kutora iyo inodiwa chiyero cheprotein, nepo isiri kuwedzera zvakanyanya iyo yakazara mazuva ese macalorie Chechitatu, protein inovandudza kusevha kwe insulini uye nekudaro inokubatsira kudzora chishuwo chako.

Maitiro ekuverenga iyo macalorie zvemukati zve Whey protein?

Kazhinji kunyorwa papakeji koriori zvemukati mehupfu, uye zvirimo mumapuroteni, makabhohaidhiretsi nemafuta. Zvakare zvinosanganisirwa nechirongo scoop - scoop. Imwe scoop inobata ingangoita 25-30 g yeupfu (kukosha chaiko kunoratidzwa pane pasuru). Saizvozvo, aya maitiro anogona kuverengerwa kbzhu protein.

Semuenzaniso, yakakurumbira Whey concentrate Optimum zana% Yegoridhe Goridhe Standard pa100 g yeupfu ine:

• Makorori: 375 kcal
• Mapuroteni: 75.0 g
• Mafuta: 3.8 g
• Carbohydrate: 12.5 g

1 scoop uremu hwe30 g ine:

• Makorori: 112 kcal
• Mapuroteni: 22.5 g
• Fati: 1.14 g
• Carbs: 3.75g

Chenjerera! Huwandu hwezvakasiyana zvigadzirwa zveprotein poda zvinogona kusiyana. Verenga macalorie uye huwandu hweprotein pahwaro hwehunhu hwakatsanangurwa mupakeji.

Whey protein yekukura kwemhasuru

Ndinogona here kunwa whey protein, kana isiri mitambo? Sezvo ichi chiri chinhu chakajairika chinotorwa kubva mumukaka, zvinokwanisika. Iko hakuna zvinopesana. Asi iwe haugone kuvaka mhasuru nekutora mapuroteni hupfu uye kwete kuita mitambo. Mapuroteni anokurudzira kukura kwemhasuru, kana iwe ukaita simba rekudzidzira uye ukadya huwandu hunodiwa hwezuva nezuva hweprotein. Pasina kucherechedzwa kwezvinhu zviviri izvi zvekukura kwemhasuru hazvizove neprotein.

Ini ndinogona kuvaka mhasuru isina protein? Iwe unogona, asi iwe unofanirwa kudhaya mapuroteni ako akajairika mune zvimwe zvekudya. Kune mhasuru yekukura murume anorema 70 kg, iwe unoda 140 g yeprotein. Semuenzaniso, 1 zai rine 7-8 gramu epuroteni uye 100 magiramu enyama / hove - 20-25 g yeprotein. Kwete zvakanyanya. Naizvozvo, iyo protein kubheja kwakanaka kana iwe usingakwanise kudya izvo zvinodiwa zvezuva nezuva huwandu hweprotein.

Inodhura kune mutengo wepuroteni?

Ngativerengei zvakajeka. Tora chikamu chepakati chemutengo, senge whey concentrate: kwakachena Titanium Whey 100%. Semuenzaniso, mabhanga makuru (anopfuura 2 kg) anozoverenga huwandu hwemapuroteni atinowana uye vangani vanobhadhara iwo:

• Kurema kwemabhangi: 2240 g
• Mutengo: 3500 rubles
• Mapuroteni: 74 g pa100 g yechigadzirwa

Pamwe pamwe neproteine ​​kunouya scoop (scoop):

• Kurema kwehupfu mu 1 stingy: 30 g
• Izvo mapuroteni mune 1 anonyongana: 22 g

Saka, isu tinotarisira, sekukwana kwedu kwemabhangi mapuroteni kana tikadya 1 zvishoma muzuva:

• Kushumira: 2240 g (huwandu hwehuremu hwemabhangi) / 30 g (inobata 1 scoop) = 75 servings

Ie rimwe remabhangi makuru rakaringana kwemazuva makumi manomwe nemashanu pakushandiswa kwezuva nezuva kamwechete pazuva. Iwe unogona kudya zuva rega rega kana kudzikisa / kuwedzera saizi yezvikamu, zvinoenderana nekudyiwa kweupfu kuchachinja.

Verengai izvo zvakachena mutengo servings uye protein:

• 1 mutengo unoshomeka: 3500 rubles / 75 stingy = 46.6 rubles
• Mutengo we1 g protein: 46.6 rubles / 22 g = 2.11 ruble

Zvakaenzana kuverenga iwe unogona kuenzanisa iyo mitengo iwe yaunofarira mumaki. Usatarise pamutengo wekupedzisira wemakani emapuroteni, edza kuverenga mutengo we1 g weprotein.

Brand uye ratings whey protein

Paunenge uchitenga mapuroteni, teerera kushoko Whey zvinoreva whey. Ikozve kune iko kupedza kudzidza:

• Iyo WPC inosimbisa
• WPI - whey protein isolate
• WPH - hydrolyzate

Wepamusoro 10 akanyanya Whey protein 2019

Kuchengetedza kuonda kwemhasuru munhu anoda kudya inosvika 1 g yeproteiniti pa1 kg yehuremu hwemuviri, uye kukura kwemhasuru kuri 2 g yeproteiniti pa1 kg yehuremu. Whey protein inzira iri nyore yekugadzirisa kushomeka kwekudya kweprotein, uye zvakare mubatsiri akanaka wekuchengetedza uye kukura kwemhasuru.

Onawo: Mhando dzemapuroteni akafanana, mutsauko uye maficha ekushandisa.