Kurovedza hakuzobudirire zvakakwana kana muviri wako usina dopoluchaet protein. Mapuroteni poda ndiyo nzira yakapusa yekuwana huwandu hwakaringana hwechikafu. Kana iwe uchirovedza muviri uye uine hanya nezvekuchengetedza tsandanyama, iyo protein ichave yako yakakosha chigadzirwa.
Mapuroteni mune zvemitambo chikafu chehupfu chinonzi concentrate, icho chine chimiro chayo mapuroteni muhuwandu hwe75-95%. Izvo zvakakosha kuti uzive izvo protein chigadzirwa chaicho, chinogadzirwa uchishandisa tekinoroji yazvino, kubva kune zvakajairika mapuroteni emiti nemhuka.
Asi usati wafunga nezve kutenga protein yeupfu, iwe unofanirwa kunzwisisa mhando dzemapuroteni. Ndezvipi zvakasiyana kubva kune mumwe nemumwe, uye zvakanyanya kukosha, ndezvipi zvakasarudzika kudya usati uye mushure mekurovedza muviri?
Mapuroteni ekudzikira uremu uye mhasuru kukura
Mhando dzeprotein: maficha uye misiyano
Zvichienderana neprotein base base mutambo weprotein ndewemhando inotevera whey protein, casein protein, zai protein, soy protein, mukaka protein, multicomponent protein. Nekudaro, whey protein, zvinoenderana neprotein concentration yakakamurwa kuita kuomerera, patsanura uye hydrolyzate. Mukutengeswa kweakawanikwawo mapuroteni emombe, asi sezvaaive nechidiki kwazvo kubva kune vatambi, mune seti yaanopinda.
Whey protein (Whey)
Chinhu chakakurumbira chigadzirwa chemitambo chikafu chinonzi whey protein. Iyo inogadzirwa kubva kune akajairwa mukaka whey nekubvisa mafuta uye nezvimwe zvisiri-mapuroteni zvinhu mune yekusefa maitiro. Whey protein inodhonzwa, saka yakanakira kushandiswa usati wapedza uye mushure mekurovedza muviri. Anoshandisa metabolism, anononoka kutora mafuta uye anozadza muviri nemaamino acids anodiwa ekuvaka mhasuru.
Whey protein: kuongororwa kwakazara
Zvichienderana neyakaunganidzwa mapuroteni whey protein ndeaya anotevera marudzi:
- Iyo whey protein inosimbisa. Inosvika 89% mapuroteni, uku ichichengeta hushoma huwandu hwemafuta uye lactose. Yakagadzirwa kwemaawa 1.5-2.
- Whey protein yakasarudzika. Inosanganisira 90-95% protein - danho iri rinowanikwa nekushambadzira kwakadzika kusefa. Digest ye1-1. Maawa mashanu. Iine inenge isina mafuta uye lactose.
- Whey hydrolyzate. Inosanganisira 99% yeprotein uye inotora kunonoka nekukurumidza (mukati meawa imwe). Hydrolyzate ine yakakwira kwazvo kukosha kweiyo whey mapuroteni.
Iyo yakakwira iyo kuwanda kweprotein mune protein protein, iyo inodhura kwazvo mutengo wayo. Chizhinji chakakurumbira chigadzirwa mumusika wehutano hwemitambo ndeye whey protein concentrate nekuda kwemutengo wakanyanya uye kugona kwakanyanya.
Izvo zvaunoda kuziva nezve whey protein:
- Inokurumidza kunyudzwa, saka whey protein yakakwana yekutanga uye mushure mekudzidziswa.
- Iine kukosha kwakakwira kwehupenyu.
- Inotakura rinenge rese renji yakakosha amino acids.
- Inoputika zvakanaka, ine inonaka inonaka.
- Nekuda kwekumhanya kwakanyanya kwekudzidza hazvibatsire kushandisa husiku uye pakati pekudya.
- Nguva yeku "shanda" kwemaawa 1-2.
Wepamusoro 3 akanyanya whey protein concentrate
- Optimum Nutrition 100% Whey Goridhe Yakaenzana
- SAN 100% Yakachena Titanium Whey
- Yekupedzisira Nutrition Prostar 100% Whey Protein
Wepamusoro 3 akanyanya Whey protein kuzviparadzanisa
- Yekupedzisira Chikafu ISO Kunzwa 93
- MHP Nectar
- SAN Titanium Isolate Yakakwirira
Wepamusoro 3 akanyanya whey hydrolyzate
- Scitec Chikafu 100% Hydrolyzed Whey Protein
- Optimum Chikafu Platinum Hydro Whey
- BioTech Iso Whey Zero
Casein mapuroteni (Caseine)
Casein protein ipuroteni inononoka, inozeyiwa kwenguva yakareba. Neichi chikonzero, haina kukodzera kushandiswa usati uye mushure mekurovedza muviri. Casein zvakare inogadzirwa nemukaka: chimwe chikamu chinoenda mukugadzirwa kwe whey protein, uye chimwe chikamu - kugadzirwa kwecostin protein. Nekuda kweiyo yakaderera mwero wekutora, casein iri chigadzirwa chakakwana chekushandisa usati warara. Muhusiku hwese tsandanyama dzako dzinozowedzerwa neprotein-yakagara-refu.
Casein protein: kuongorora kwakazara
Izvo zvaunoda kuziva nezve casein:
- Zvishoma nezvishoma inonwiwa, ichipa kuenderera mberi kweamino acids kune mhasuru tambo
- Neichi chikonzero, casin yakanakira kushandiswa usati warara.
- Izvo zvisingakodzeri kushandiswa usati uye mushure mekurovedza muviri.
- Casein yakafuma mu calcium.
- Iine hukama nemamwe mapuroteni haina kusimba solubble, ine isina kukwana kuravira.
- Nguva "inoshanda" 4-10 maawa.
Wepamusoro 3 akanakisa mapuroteni
- Optimum Nutrition 100% Casein Goridhe Standard
- Weider Masikati & Husiku Casein
- Dymatize Elite Casein
Soy protein (Soy proteinine)
Soy protein ipuroteni yemuriwo, saka ndizvo amino asidhi kurongeka hakuna kunyatso kukwana. Mukuwedzera, haana simba rinobatsira pakukura kwemhasuru, senge whey protein. Nekudaro, soy protein poda isarudzo yakanaka kune vanodya miriwo uye avo vasingashiviriri kune zvigadzirwa zvemukaka. Soy protein inowanzosarudza vasikana nokuti inobata zvakanaka kugadzirwa kwehomoni dzevakadzi.
Izvo zvaunoda kuziva nezve soy protein:
- Iine yakaderera amino asidhi yekuumbwa uye yakaderera kwazvo kukosha kweiyo mapuroteni ari pamusoro.
- Yakanakira muviri wechikadzi, sezvo soy inowedzera huwandu hwehomoni dzevakadzi mumuviri - estrogen, uku panguva imwechete ichideredza huwandu hwe testosterone.
- Inoderedza huwandu hwecholesterol mumuviri.
- Haina kusviba soluble mumvura, ine isina kukwana kuravira.
- Soya - yose-chigadzirwa chemiriwo, saka inokodzera varimi.
- Inogona kupedzwa mushure mekurovedza muviri kana pakati pekudya.
- Nguva ye "basa" maawa 3-5
Wepamusoro 3 wepamusoro protein protein
- Yakachena Soy Protein Isolate
- Geneticlab Nutrition Soy Mapuroteni
- Scitec Nutrition Soy Pro
Zai mapuroteni (EGG)
Mazai epuroteni ane iyo yakanyanya kukosha kukosha, iri pedyo neprotein yakanakisa chigadzirwa. Mhando yeprotein iyi inogadzirwa kubva kuchena mazai uye ine dhigirii repamusoro rekugaya. Kwete kunyanya kufarirwa sechigadzirwa chakamira chega nekuda kwemutengo wakakwira. Inogona kunge yakakodzera kune avo vasingashiviriri kune zvigadzirwa zvemukaka.
Zvamunoda kuziva nezve mazai epuroteni:
- Yakanakira kushandiswa mangwanani, usati uye mushure mekudzidziswa.
- Iine kukosha kwakanyanya kwehupenyu
- Iine yakazara yakazara seti yeamino acid, zai protein protein yakakwana.
- Mari inodhura kwazvo.
- Nguva yeku "shanda" kwemaawa 3-5.
Wepamusoro matatu epamusoro epuroteni rezai
- Protein Yakachena Egg Protein
- CYBERMASS Egg Protein
- RPS Chikafu Mazai Protein
Multicomponent protein
Multicomponent kana yakaoma mapuroteni musanganiswa wemhando dzakasiyana dzeprotein (whey, mukaka, zai, soy, nezvimwewo) izvo zvinokutendera iwe kuti uwane pakarepo seti yakazara yeakasiyana amino acids. Kusiyana nevhiri rinononoka kunyudzwa, uye nekudaro rinowanda mukushandisa. Multicomponent protein / yakakodzera kushandiswa zvese mushure mekudzidzira uye nezuva rese. Rudzi rwemapuroteni kazhinji runoumbwa nemamwe maamino acids, BCAAs, glutamine, mafuta ane hutano, uye kunyangwe creatine.
Complex protein: kuongororwa kwakazara
Izvo zvaunoda kuti uzive nezve yakawanda-yezvinhu (yakaoma) mapuroteni:
- Inogona kupedzwa mushure mekurovedza muviri kana pakati pekudya.
- Iyo inokodzera zvakanyanya sechiwedzera chekuwedzera, zvinokurudzirwa kuti uibatanidze ne Whey necostin
- Kubva kune multicomponent protein iyo yepamusoro soro kukosha.
- Ine mutengo wakaderera.
- Nguva ye "basa" maawa 3-6.
Wepamusoro 3 akanakisa mnogokomponentnyh mapuroteni
- MHP Matrix
- Weider Mapuroteni 80+
- BSN Syntha-6
Milk protein (Mukaka)
Mukaka mapuroteni anonyanya kuzivikanwa pane mamwe marudzi emapuroteni. Rudzi rweprotein iri 20% ine whey protein, uye 80% yecostin. Nekuda kwekuti chikamu chikuru cheprotini yemukaka chine puroteni inononoka, inogona kushandiswa husiku kana pakati pekudya.
Izvo zvaunoda kuti uzive nezve mukaka protein:
- Inogona kudyiwa pakati pekudya nekuda kwayo yakakwira zvemukati yekesi.
- Izvo zvisingakodzeri kushandiswa usati uye mushure mekurovedza muviri.
- Ine lactose, saka haisi yese inokodzera nekuda kweakanyanya kugaya.
- Ine mutengo wakaderera.
- Nguva ye "basa" maawa 3-4.
Izvo zvakakosha kuti uzive kuti yega yega mhando yeprotein (kwete chete whey!) zvinoenderana nesero resafa rinogona kugadzirwa seyakanongedzwa, kupatsanura uye hydrolyzate.
Tafura inobatsira yemhando dzeprotein
Kugadziriswa kwemashoko akapiwa, ipa tafura yakagadzirira, iyo inoratidza mutsauko mukuru pakati pemhando dzakasiyana dzeprotein.
Ruzivo rwekutanga nezve mhando dzeprotein
| Mhando dzeprotein | Ndichiri kushanda | Chiyero chekutora (1 awa) | Biological strategic ukoshi | Features |
|---|---|---|---|---|
| Whey | 1-2 maawa | 10-15 g | 100% | Kukurumidza kutora, kunonakidza kuravira, nyore kusungunuka, kukwirira kweiyo biological, kwakanakira kugamuchirwa mangwanani, usati uye mushure mekurovedza muviri, nguva pfupi "yekushanda". |
| casein | 5-8 maawa | 4-6 g | 80% | Kureba kwenguva refu uye kwakanakira kushandiswa usati warara, chiratidzo chakanaka cheamino asidhi kuumbika, nguva yakareba ye "basa", haina kusimba soluble mumvura, isina kukodzera kuravira. |
| Soy | 3-5 maawa | 3-4 g | 75% | Kubata kwenguva refu, chiitiko cheestrogenic, chakanakira vasikana, kukosha kwakaderera kwebioloji, kuravira kusina kukwana, kusanyungudika zvakanaka mumvura. |
| zai | 3-5 maawa | 9-11 g | 100% | Iyo yepamusoro kwazvo kukosha kwehupenyu, kukurumidza kumisikidza, kwakafanana neyakafanira mapuroteni ekushanda, akakwana pakurasikirwa nehuremu, mutengo unodhura. |
| mukaka | 3-4 maawa | 4-5 g | 90% | Isingadhuri, chiratidzo chakanaka cheamino acid kuumbika, inogona kudzikisira ura hwe lactose isingashiviriri, sarudzo diki pamusika. |
| Zvakawanda-zvikamu | 3-6 maawa | 5-8 g | 90% | Isingadhuri, inokwana mushe svumbunuro, inokodzera kudyiwa, kuwedzera kune imwe protein. |
Nguva yakanakisa yekutora mapuroteni
| Rudzi rweprotein | Mangwanani akatevera chisinga- | Pakati pekudya chikafu | To ita kuti zviite | pashure ita kuti zviite | asati hope |
|---|---|---|---|---|---|
| Whey | +++++ | ++ | ++++ | +++++ | + |
| casein | + | +++ | + | ++ | +++++ |
| Soy | +++ | ++++ | + | +++ | +++ |
| zai | +++ | ++++ | ++ | +++ | +++ |
| mukaka | +++ | ++++ | ++ | ++ | +++ |
| Multicomponent | +++ | ++++ | ++ | ++ | +++ |
Yepamusoro yepamusoro mapuroteni ega ega
| Rudzi rweprotein | mugadziri |
|---|---|
| Whey concentrate | Optimum Nutrition 100% Whey Goridhe Yakaenzana Yekupedzisira Nutrition Prostar 100% Whey Protein SAN 100% Yakachena Titanium Whey |
| Whey patsanura | SAN Platinum Isolate Supreme MHP Nectar Yekupedzisira Chikafu ISO Kunzwa 93 |
| Whey hydrolyzate | Optimum Chikafu Platinum Hydro Whey Scitec Chikafu 100% Hydrolyzed Whey Protein BioTech Mafuta |
| Casein mapuroteni | Goridhe Standard 100% Casein Optimum Kudya Elite Casein Dymatize Weider Masikati & Husiku Casein |
| Ini ndiri protein | Geneticlab Nutrition Soy Mapuroteni Scitec Nutrition Soy Pro Yakachena Soy Protein Isolate |
| Zai mapuroteni | RPS Chikafu Mazai Protein CYBERMASS Egg Protein Protein Yakachena Egg Protein |
| Multicomponent protein | Matrix kubva kuSyntrax ® BSN Syntha-6 Mapuroteni 80+ kubva kuna Weider |
Ehezve, vhoriyamu yakadaro yemashoko yakaoma kunzwisisa uye kurangarira. Kana iwe uri kungofunga nezve kutenga zvemitambo chikafu, uye usingakwanise kusarudza pane imwe mhando yeprotein, saka mira sarudzo yako pane iyo whey protein. Kutanga, iwe unogona kusarudza iyo yakanyatsogadziriswa protein, asi teerera kune izvo zveprotein zvemukati zvakanyorwa papakeji. Kana iwe uine kugona kwemari, saka enda kumberi uye utenge whey protein isolate.
Onawo:
- Wepamusoro gumi mitambo inowedzera: chii chekutora kuti mhasuru ikure
- Gadzira: nei kudiwa kwekuti ndiani atore, abatsirwe uye akuvadze, iyo mitemo yekugamuchira
- BCAA: chii icho, nei zvichidikanwa, ndiani waunotora, kubatsira uye kukuvadza, iyo mitemo yekugamuchira
- Gadzira: nei kudiwa kwekuti ndiani atore, abatsirwe uye akuvadze, iyo mitemo yekugamuchira