Whey protein: zvakanakira uye zvinokuvadza, maonero, maficha uye nemitemo yekugamuchira

Whey protein mhando yemitambo chikafu, inova yakasanganiswa musanganiswa wemukaka mapuroteni. Whey protein inoshandiswa nevatambi kutsigira kukura kwemhasuru. Mapuroteni poda inonyungudika mukati memvura (kazhinji mukaka kana mvura) uye inoshandiswa seprotein zunza nekuravira kunonakidza.

Panguva ino munguva, whey protein ndicho chigadzirwa chinonyanya kuwanikwa uye chakanyanya kutengesa. Pakati pekushingairira kudzidzira vanhu kashoma kusangana nemumwe munhu asati amboedza whey protein. Wongororo yevatambi nezve ichi chigadzirwa sportpit inogara yakanaka: iwo mabhenefiti e whey protein ari chaizvo, kunyangwe, chokwadika, kushandiswa kwayo hakuregereri kudiwa kwekugona kwakasimba kudzidziswa.

Izvo zvinhu zvinotsanangurwa zviri padhuze vanofarira kugwinya (vese novice uye vane ruzivo rwakawanda kare) nemhando iyi yemitambo chikafu. Whey protein yakasarudzika zvinoenderana nezinga rekuchenesa uye nehunyanzvi hwekugadzira. Munyori haangotauri nezvekushandisa nekugona chete, asi zvakare zvinokuvadza kana zvinopesana neiyi sportpit, kuenderana kwayo nemimwe mibairo yemitambo, kururamisa kwekushandisa kwayo mukudya kwekudzidzira, pamwe nemitemo uye zvakasarudzika zvekugamuchira.

Pane whey protein

Whey protein ine mapuroteni emukaka akasarudzika kubva kumavhiri. Whey inoumbwa panguva yekumisikidzwa kwemukaka uye iri, muchokwadi, ne-chigadzirwa mukugadzirwa kwechizi. Mapuroteni mu serum haana kunyanya, uye kwenguva yakareba yaionekwa sekungoparadza kugadzirwa kwechizi. Zvakatora makumi emakore ekugadzirwa kwetekinoroji mukugadzirwa kwechikafu kuti ugamuchire nhabvu yemitambo yezvinhu izvi, zvinopfuura makumi mapfumbamwe nematatu kubva muzana zvine mvura yakave inogoneka.

Kuti uwane whey protein yekusefa inoshandiswa, umo mapuroteni akapatsanurwa kubva kumafuta uye lactose - imwe mhando yehydrohydrate iri mumukaka. Kuita ino kusefa, kwakagadzirwa nekamamiki membrane ine microscopic maburi, ayo anobata mapuroteni mamorekuru, asi achishaya iyo lactose nemafuta. Kune mana marudzi eganisi ane akasiyana gomba saizi uye nekudaro kusefa. Inoshandiswa mushure mekusefa, kumisikidza uye kuomesa gohwo chigadzirwa chakapedzwa. Zvekuwedzera kuchenesa kunoshandiswa zvakare kuchinjana kweion, apo mukuwedzera kune kusefa, iyo serum inobatwa neiyoni dzakabhadhariswa dzinosunga kune protein.

Iko kuumbwa kwe whey protein

Mumukaka wemukaka whey protein, ingangoita 20%; zvakanyanya, zvingangoita 80% yeimwe fomu yeprotein - kasinini (mune zvimwe zvipfuwo, kusanganisira vanhu, chiyero ichi chichava chakasiyana). Kubva ku casein zvakare inogadzira mitambo yemapuroteni yakanangana nekutarisa - melanosomes, iri nyore kutora husiku. Whey protein inodhonzwa zvakare nekukurumidza, uye inowanzo kuve ne: beta-lactoglobulin (65%), alpha-lactalbumin (25%), bovine serum albumin (8%). Ipa mune izvi nezvimwe zvinhu zveprotein zvakasikwa, semuenzaniso, maemonoglobulins - maantibodies anodiwa kune immune system.

Muchigadzirwa chekupedzisira chinonzi whey protein uye nekuuya nezvimwe zvinhu: lactose, mafuta, cholesterol, nezvimwewo Dhigirii yezviri mukati zvingasiyana zvichienderana nekuchena kwechigadzirwa chekupedzisira. (pane kupatsanurwa kwe Whey protein padanho rekucheneswa, ona pazasi).

Nei kudiwa kwe Whey protein?

Iko kumhanyisa kwekutorwa kweiyo whey protein yakakwirira, kuitira kuti iyo, pamwe nemamwe marudzi (nyama, zai) inonzi "nekukurumidza". Aya marudzi emitambo zvinovaka muviri anokurumidza kugayikwa uye muviri unogashira chikamu chemhando yepamusoro amino acids - chinhu chekutanga chekuvaka mhasuru. Iyi huwandu hweprotein (uye amino acids, zvichiteerana) iyo ine protein yemitambo, hapana chigadzirwa chechisikigo munguva pfupi yakadaro haigone kupa.

Saka, tora whey protein pandinoda kupihwa nekukurumidza maamino acids, nekuti iyi mhando yeprotein inonyudzwa. Uye kana zvirizvo, saka izvi zvinofanirwa kuitwa panguva dzekunyanyisa kurovedza muviri, uye panguva yekubuda mukudzidzira, kuitira kuti usarasikirwe wakakunda neyakaoma mhasuru yemasumbu (pamwe zvichideredza zvishoma huwandu hweiyo whey protein).

Protein inotorwa kubva kuwhey ndiyo inonyanya kukosha mumitambo mizhinji yezvokudya zvinovaka muviri. Inoshandiswa whey protein inogona kunge iri fomu yakachena (whey mapuroteni), yakabatana nemamwe marudzi emapuroteni (mapuroteni akaomarara)pamwe chete nemakhahydrates (vanowana) uye zvakabatana nezvimwe zvinowedzera. Chigadzirwa chinonzi "protein yemukaka" inowanzo sanganisa Whey uye mapuroteni ecainin.

Verenga zvimwe nezve TYPES dzePROTEIN

Zvakanakira whey protein:

1. Kupa muviri nemaamino acids ekuvaka mhasuru uye, semhedzisiro. wedzera kushanda kwesimba.
2. Whey protein (kunyanya mune yayo yakajeka fomu) inobatsira kumafuta kupisa uye inoshandiswa nevatambi munguva dze "kuomesa".
3. Iko kudya kweprotein kunoderedza kunzwa kwenzara uye "kunokanganisa" muviri kubva kuchishuwo chechikafu chisina hutano, chakapfuma mune nyore kugaya macarhydrate nemafuta.
4. Whey protein zunza ine inonaka kwazvo kuravira uye inonyungudika mushe mune zvinwiwa, zviri nyore kutora pamwe sechikafu.
5. Whey protein ichienzaniswa nezvimwe zvekudya sportpit inotengeswa nemutengo unodhura uye inowanikwa kune wese munhu.
6. Zvinoenderana nezvimwe ongororo, Whey protein chisingaperi manejimendi inogona kudzora huwandu hwecholesterol muropa.
7. Iyi mhando yeprotein ine antioxidant uye inorwisa-kupisa chiitiko.
8. Iko kune fungidziro yekuti whey protein inogona kubatsira kune avo vanotambura chirwere cheshuga cherudzi rwechipiri: zvinobatsira kudzikisa mashuga eropa.
9. Mamiriro ezvinhu akafanana nekudzikisa BP: ongororo dzinoverengeka dzakaratidza kuti whey protein yakabatsira kugadzirisa kuwedzerwa kweropa kune avo vanorwara neBP.
10. Pamusika wemitambo zvinovaka muviri unopa huwandu hwakawanda hwe Whey protein (ichi ndicho chinonyanya kufarirwa chigadzirwa chigadzirwa, kusanganisira icho chakagadzirwa chaizvo chepakutanga uye chinonakidza mutsara wemavara (semuenzaniso, kuravira kwecappuccino, coconut, makuki, keke, mindi).

Contraindications whey protein:

1. Pamwe inyaya hombe kune vatengi, whey protein ndiyo njodzi ye kusagamuchirwa kwema lactose: ichi chinhu chinonyanya kutsanangurwa nematambudziko nekugaya (diarrhea, bloating) avo "vakakundikana" vakaedza whey protein. Pane nzira mbiri dzekugadzirisa dambudziko iri. Yekutanga sarudzo inoshandiswa kutsiva whey protein mune imwe fomu, ine yakakwira degree yekuchenesa uye lactose yemahara (tsaura). Iyo yechipiri sarudzo: kuyedza chero mamwe marudzi e "nekukurumidza" mapuroteni emhuka mavambo (semuenzaniso zai)
2. Kunogona kuve kusashivirira kune zvimwe zvinhu zvinosanganisirwa mune zvemitambo zvinovaka muviri pachishandiswa whey protein: zvinotapira, zvinonhuwira, nezvimwe. Unofanira kunyatsoongorora chikamu usati watenga.
3. Iwe unofanirwa kurega kutora whey protein: vakadzi vane pamuviri uye vanokamwisa; vanhu vanotambura nezvirwere zvakasiyana siyana zvakakomba zvemuviri uye dzimwe nhengo dzemukati; vanhu vanotambura nekenza.

Kukuvadza whey protein

Zvinetso zvine chekuita nekuishandisa kweiyo whey protein, zvinoitika zvisingawanzoitika, ndeimwe yemhando dzakachengeteka dzemitambo. Uye zvakadaro, zvinokwanisika here zviitiko apo whey protein inokuvadza zvakanyanya (kunze kwekusavhiringidzika kwelactose)?

Dzidziso, Hongu, asi pamwe haisi Whey protein yakadaro (kunyangwe allergiki kune mukaka mapuroteni zvakare anogona, kunyange akanaka zvisingawanzo), uye kazhinji kazhinji muzvikafu zvine mapuroteni mazhinji. Kudya kwakadai kunogona kukonzera kwete chete manyoka nekuzvimbirwa, asi zvakare kunowedzera njodzi yemamwe marudzi ekenza (gastrointestinal tract, larynx) uye kukura kwechirwere cheshuga cherudzi rwechipiri (uye izvi kunyangwe paine kudomwa pane zvinogona kuita zvakanaka chikamu cheprotein yemutemo yemazinga eshuga eropa).

Ngozi yehutano hweitsvo uye pfupa; ichiri dzidziso, ichiri kudikanwa kuitisa ongororo yakadzama yeaya anogona matambudziko. Uye zvakare, hazvisi zve Whey protein, uye yakakwira mapuroteni kudya zvachose.

Kungwara uye kungwarira hazvigone "kuiswa" mune chero, chero mhando yemhando yepamusoro yemitambo yekudya. Achimhanya ane mamwe matambudziko ehutano, anofanira kubvunza vanachiremba uye kuongorora zvese zvingangoitika.

Ndiani anorayirwa kutora whey protein:

• Vanhu vanobatanidzwa mumitambo yehunyanzvi - kutsigira kukura kwemhasuru nekukurumidza kupora mushure mekunetseka.
• Vanhu vanobatanidzwa mukusimba mune yekurovedza muviri, mumugwagwa kana kumba - kutsigira uye kukura kwemhasuru.
• Vanhu vanobatanidzwa mukusimba uye vanoda kudzikira uremu - senge yakaderera-carb tudyo uye yekureruka.
• Vanhu vanoita basa rinorema remuviri, kuti vawane zvakakwana maronda emhasuru mushure mekutakura.
• Vanhu, nekuda kwechimwe chikonzero kana chimwe, vanotambura nekuneta uye kushaya huremu hwekuwedzera huremu.

Zvimiro zvinogamuchira whey protein

Kune matatu makuru mafomu e whey protein: simbisa, sarudza, hydrolyzate. Mhando dzese dze whey protein mune zvemitambo chikafu dzinosanganisira imwe yeaya mafomu, kana musanganiswa wayo.

1. Fungisisa

Whey protein concentrate (WPS) ndiyo yakanyanya zvakajairika uye zvinodhura mhando ine mwero mwero wekuchenesa. Mugove weprotini mairi unogona kusvika mune yakanakisa kesi 89%, zvakare inowanzo sanganisira yakaenzana yakanaka ye lactose (kubva pa4% kusvika pa52%) uye mafuta (1-9%). Zviripachena haina kukodzera kune vanhu vane lactase kusagadzikana, asi kune vamwe vanhu ipuroteni inoshanda inoshanda.

Inonyanya kufarirwa Whey inotarisa:

• 100% Whey Goridhe Yakawanda (Optimum Nutrition)
• 100% Yakachena Titanium Whey (SAN)
• Prostar 100% Whey Protein (Yekupedzisira Chikafu)

2. Tsaura

Whey protein yekuzviparadzanisa (WPI) - de facto iyo yakafanana concentrate asi ine degree repamusoro rekuchenesa. Mapuroteni ari mairi atove 90-95% (mukuita zvinopfuura 93%, zvakaoma kuwana), lactose yakanyanya kushoma pane fomu yapfuura (0,5-1%) uye iwo huwandu hwakaenzana hwemafuta. Inodhura zvakanyanya kupfuura kuisa pfungwa, inoshandiswa nevaya vane lactose isingashiviriri, pamwe nehunyanzvi hwekudzidzira vatambi pamberi pekugona kwemari.

Iyo inonyanya kufarirwa vhiri inoparadzanisa:

• ISO Sensation 93 (Yekupedzisira Chikafu)
• Titanium Isolate Yakakwirira (SAN)
• Nekita (MHP)

3. Hydrolyzate

Whey protein hydrolyzate (WPH) - iyi mhando ye Whey protein yakatoviriswa zvishoma, uye kunyangwe iyo muzana iri yakadzikira pane yekuzviparadzanisa (inenge 90%), ine mwero wakanyanya kwazvo wekutora. Icho chisarudzo chisiri chese allergenic, asi chinodhura. Nekuda kwekuvirisa ine kuravira kunorwadza, kusiyana nemhando mbiri dzakapfuura, chinova chimiro chemukaka.

Inonyanya kufarirwa Whey hydrolysates:

• 100% Hydrolyzed Whey Protein (Optimum Kudya)
• Platinum Hydro Whey (Optimum Kudya)
• Iso Whey Zero (BioTech)

Nderupi rudzi rweproteini yekusarudza uye nei? Ruzhinji rwevamhanyi vane matambudziko ne lactose shiviriro inokodzera whey protein concentrate: iwo mutengo weyakaenzana / mashandiro ari padhuze neakanaka. Pamaonero aya, kudiwa kwekumisa kutarisisa kwavo, ceteris paribus, zvakanyanya kuti musika unopa zvakawanda zvemhando zvigadzirwa kubva kuhuwandu hwekuisa pfungwa.

Mukuvapo kwemikana yemari iwe unogona kuyedza whey protein kupatsanura uye hydrolyzate, ivo vanoshanda zvakanyanya pakuomesa (sarudzo yenhengo dzekuvaka muviri uye kugwinya, kugadzirira makwikwi). Kana zvichinetsa ne lactose zvakanakisa kushandisa kupatsanura (uko kushoma).

Zvinodiwa zvezuva nezuva zveprotein

Zvinodikanwa zvezuva nezuva zveprotein mune vatambi inyaya yakaoma, iyo yakatotyora akawanda makopi. Mitambo mune zvinyorwa iwe unogona kuwana kazhinji huwandu hwe2 magiramu eprotein pa1 kg yehuremu hwemutambi. Muchokwadi, iyi renji inogona kuwedzera kubva pa1.5 g kusvika ku3 g pa1 kg yehuremu hwemuviri. Izvo zvese zvinoenderana nesimba rekudzidzira uye hunhu hwemunhu ari kudzidziswa, pamwe nezvinangwa zvacho: zvakapusa, kuwana uremu chinhu chimwe chete, asi kuyedza kupinda mune chimwe chikamu chehuremu ndechimwewo chinhu. Saka akawanda kuraira kutarisisa pamanzwiro ako, kunyanya pakukura kwechinangwa kwemitambo mhedzisiro kana kushomeka kwayo. Kubva pane izvi kugadzirisa huwandu hweprotein mukudya uye huwandu hwekoriori zvirimo.

Kana tikataura nezve tsika yakajairika, iyo huwandu hwezuva nezuva hweprotein panguva yekudzidzira simba rakasimba kunofanirwa kuve:

• Kukura kwemhasuru: 2.5 g pa1 kg yehuremu hwemuviri
• Kupisa mafuta: 2 g pa 1 kg yehuremu hwemuviri

Ndiko kuti, kana iwe uchirema 80 kg iyo yakazara yezuva nezuva inoda mapuroteni apo uremu huchave 200 g. Ndapota cherechedza kuti izvi zvinowanzodiwa zveprotein kubva kune zvose zvekudya zvaunodya mukati mezuva, uye kwete chete kubva kuprotein sports protein. Zvokudya zveprotein zvinosanganisira nyama, hove, mazai, chizi, zvigadzirwa zvebhinzi. Semuenzaniso, mu 100 g yehuku yehuku ine 25 gramu yeprotein. Verenga zvakawanda nezve maverengero ehuwandu hweprotein mune zvigadzirwa zvinoverengwa mune ino chinyorwa. Avhareji yeprotein yezvakajairwa zvigadzirwa inofanira kunge iri 60-70% yehuwandu hwezuva nezuva hweprotein. haufanirwe kushandisa zvisina kunaka chikafu chemitambo kukuvadza chikafu chechisikigo.

Iko kudya kwe whey protein

Yakazara nechirongo cheproteine ​​chinonyanya kukora (scoop), icho chinowanzo gashira 30 g yehupfu hwakaoma. Ndokumbira utarise kuti iyo 30 g ndeye huwandu hwese hwehupfu, panzvimbo yeprotein yakachena. Kana, semuenzaniso, whey protein ine 80% protein mune imwe scoop ndeye 24 gramu epuroteni yakachena. Saizvozvo, kuitira kudyiwa kwe50 gramu yeproteini iwe unofanirwa kudya maviri akadhura whey protein. Zvirinani kupatsanurwa kuita 2-3 kudya.

Yakanakisa mapuroteni kudya:

• Pakarepo mushure mekumuka, kukunda mhedzisiro yehusiku catabolism, ichipa muviri "kukurumidza" muyero weamino acids.
• Pakati pezuva pakati pekudya (kunyanya usati wadzidziswa).
• Anenge maawa 1.5 usati wadzidzira (hydrolyzate uye kwehafu yeawa).
• Pakarepo mushure mekudzidziswa (kana mushure memaminitsi makumi matatu kusvika makumi mana kusvika makumi mana, kana mutambi wacho achangotora chirongwa chekudzidzisa akatora maCAA).

Zvekurara "nekukurumidza" whey protein ndiyo sarudzo yakanyanya kunaka. Usiku zviri nani kutora kasini kana protein yakaoma (musanganiswa wepuroteni uye "unononoka" protein). Iyi nzira ichave nechokwadi chekuwanikwa kweamino acids panguva yehusiku nguva yekurara.

Iko kudya kwe Whey protein pamazuva ekurovedza muviri:

• zuva rekutanga - mangwanani
• nzira yechipiri - pre-Workout
• maitiro echitatu mushure mekudzidzira

Kana zvichidikanwa, mamwe maratidziro ewhy protein muzuva rekudzidzisa anogona kunge ari pakati pekudya.

Iko kudya kwe Whey protein mumazuva ekuzorora:

• zuva rekutanga - mangwanani
• kugamuchirwa kwechipiri - pakati peKudya kwekuseni uye masikati
• maitiro echitatu pakati pekudya kwemasikati uye kwemanheru

Wepamusoro gumi whey mapuroteni

Mitemo yekubika uye mapuroteni kudya

1. Kugadzirira kumwe kushandira kweprotein smoothie iwe unozoda 30 gramu epuroteni poda (1 scoop).
2. Unogona kuchinja kushandira uri wega, asi yeuka izvozvo muviri haugone kugaya anopfuura makumi matatu magiramu eprotein pakudya. Saka shandisa mune imwe nhanho kubva kuhuwandu hwakawanda hwe Whey protein isina chirevo.
3. Kune protein protein smoothie, sanganisa protein yeupfu mukuzungunusa kana blender, uchiwedzera 250-300 ml yemvura kana mukaka wakaderera mafuta. Kana iwe uine kusagadzikana kune lactose, izvo zvinonyungudza protein mumvura chete.
4. Paunenge uchigadzira cocktail, ita shuwa kuti hupfu hwakanga hwanyungudika kusvika homogeneous mass isina mapundu. Kusakwana kwakakwana kwechigadzirwa chakaoma kunogona kukanganisa kumakwa kwayo.
5. Mukugadzirira kwekudya kwekudya usashandise inopisa mvura, zvikasadaro protein inovharana uye kurasikirwa nezvimwe zvezvinhu zvavo zvinobatsira.
6. Paunenge uchitora whey protein mushure mekudzidzira, unogona kuinyungudutsa mumvura, uye muto (iyi sarudzo haina kukodzera kudzikira uremu). Muto muto wamarhydrohydrate ari nyore, ayo pamwe chete neprotein inokurumidza zvinopa muviri wako simba rekukura kwemhasuru.
7. Nesarudzo, unogona zvakare kuwedzera muproteine ​​zunza zvimwe zvinoshandiswa, zvakaita semabriji, mabhanana, nzungu, nezvimwewo izvi zvinonyanya kubatsira kana uine nguva kuravira kwepuroteni kunofinha. Kunyangwe mune ino kesi iwe unogona kutenga mashoma makani eprotein mune akasiyana siyana uye uchichinjanisa pakati pawo.
8. Mapuroteni poda inogona kushandiswa pakubika zvine hutano mapuroteni madhiri. Semuenzaniso, vazhinji vanofarira kubika mapuroteni muffin kana casseroles - anotapira uye ane hutano. Ichokwadi kukosha kweprotein mune ino kesi ichave yakaderera.
9. Kazhinji kazhinji mwero wezuva nezuva we Whey protein inopatsanurwa kuita 2-3 kudya: mangwanani, usati wadzidziswa uye mushure mekudzidziswa. Kana iwe ukaronga kutora whey protein kamwe pazuva, zvirinani kuzviita mushure mekudzidzira.
10. Kana iwe uchida kudzikira uremu, zvino zvinotenderwa kutsiva kamwechete kudya kwewheyini protein, asi iwe unofanirwa kudzora chikafu chako chezuva nezuva kunwiwa huwandu hwakakwana hwevhitamini, zvicherwa uye zvinovaka muviri. Rangarira kuti protein inongova Supplement uye kwete chinotsiva chikafu chaicho.

Maitiro ekuverenga iyo yemari mutengo weprotein?

Zvinei kune zvimwe zvigadzirwa zvemitambo zvinovaka muviri whey protein ine mutengo unokwanisika. Asi pamutengo wemari waunoda kuverenga muchokwadi?

Ngativerengei mutengo wekushandira we Whey concentrate uye whey kupatsanura-semuenzaniso vagadziri vakakurumbira: Prostar 100% Whey Protein (Ultimate Nutrition) uye Isolate Supreme (SAN). Zvinodhura zvakadii kuwana imwechete yekushandira mapuroteni?

Concentrate Prostar 100% Whey Protein (Yekupedzisira Chikafu)

Mutengo wepakeji Prostar 100% Whey Protein (2.4 kg), iyo inosanganisira 80 servings, ndeye 2900 rubles. Ndokunge, mutengo wekushandira we Whey concentrate ndeye $ 36. Imwe yekushandira ndeye 25 g yeprotein uye 120 kcal. Zvakateerana 3 servings ye whey concentrate (75 g protein) ichave iri pakati pegumi zana rubles.

Sarudza Titanium Isolate Supreme (SAN)

Mutengo wekutakura Titanium Isolate Supreme (2.3 kg), iyo inosanganisira 75 servings, ndeye 4,900 rubles. Ndokunge, mutengo pakushandisa whey protein kupatsanura ndeye 65 rubles. Imwe inoshumira iri 27 gramu uye 110 macalorie. Zvakateerana 3 servings ye whey protein isolate (81 gramu yeprotein) ichave iri pakati pe200 rubles.

Ehe, mitengo ichasiyana zvichienderana nemhando chaiyo. Semuenzaniso, tora zvimwe zvezvakajairwa zvigadzirwa kuratidza manhamba anomiririra emutengo wekudyiwa kwewhey protein.

Whey protein uye imwe sportpit

Protein inowanzova chimwe chezvinhu zvikuru zvechikafu kurovedza muviri (pamwe chete nemhando yezvigadzirwa zvechisikigo izvo zvaasingakwanise kutsiviwa). Whey protein inoenderana nemhando dzese dzemitambo chikafu uye zvemitambo zvinowedzera. Nekudaro, mimwe mitemo yekubvumidzwa inoda kuziva:

• Haufanire kutora mapuroteni panguva imwe chete nemaamino acids seBCAAs uye akajairwa. Inofanira kumbomira pakati pekudya kweamino acids uye mapuroteni 30-40 maminitsi, nokuti kukwanisa kwemuviri kutora amino acids kune miganhu yayo uye zvigadzirwa zviviri zvinogona kudzivisa kutorwa kweumwe neumwe.
• Inogona kumhanyisa yakafanana kugamuchirwa kweprotein uye kunowana, asi zvakare kwete kuvakanganisa mune imwechete inoshumira (muhuremu hwekuwana mapuroteni uye zvakadaro zvine).
• Inokurumidza whey protein inodyiwa husiku. Usati waenda kunorara zvirinani kunwa mapuroteni akaomarara kana kasini.

Chero imwe protein yekutsiva whey? Whey protein ipuroteni yemhuka ine yakanaka amino acid yakagadzirwa, iyo inozivikanwa nekukurumidza kunwisa (kusiyana nekesi). Kushanda zvivakwa zvakafanana kwaari pakutanga nyama uye zai (akanakisa amino asidhi maitiro) mapuroteni. Chokwadi, uye ivo vachadhura zvakanyanya kupfuura zvakajairwa vhiri rekuzviparadzanisa.

Mibvunzo gumi nemhinduro nezve whey protein

1. Whey protein ndiyo mishonga inokuvadza?

Whey protein inogadzirwa kubva kune zvakasikwa zvigadzirwa, "chemistry" haisi kupfuura zvigadzirwa zvemukaka kubva muchitoro (iyo inogona zvakare kuwedzera zvinwiwa, nezvimwewo). Nenzira, ndiwo marudzi epuroteni aine echisikirwo zvinwiwa (cocoa, semuenzaniso) kana kunyangwe pasina ivo.

Kazhinji mapuroteni emitambo anowedzerwa mavhitamini, zvicherwa, ma enzymes ekugaya uye zvimwe zvinobatsira zvinoringana, saka zvigadzirwa izvi zvinogona kunzi zvinobatsira kune vanhu vari kusangana nekusimba kwemuviri.

2. Whey protein inoshanda sei mukukura kwemhasuru?

Ehe, inoshanda. Zvakare, kana iwe uchifananidza iyo mari yakashandiswa uye inoshanda mhedzisiro, iyo whey protein inosimbisa ndiyo inonyanya kushanda mhando yemitambo. Whey protein ine yakanaka kuumbwa kweamino acids, nekukurumidza uye zvinehunyanzvi kugovera muviri wavo.

Pamusoro pe, kuwana huwandu uhwu hweprotein (uye maamino acids, zvichiteerana) kubva kuzvikafu zvechisikigo zvega zvinonetsa zvakanyanya, izvi zvinoguma nemutoro wakakura pane yekugaya system. Zviri nani kwazvo kuisa mumitambo yako yekudya mapuroteni uye nekupa muviri wako zvivakwa zvekuvaka mhasuru.

3. Whey protein inoshanda zvakadii pakurasikirwa nehuremu?

Ngatiti, whey protein inosimudzira kuonda. Whey protein yechokwadi haigone kunzi chigadzirwa # 1 yekupisa mafuta, asi chimwe chiitiko mune ino nzira chainacho.

Mhedzisiro iyi inokonzerwa nezvinhu zvinoverengeka:

• kugaya mafuta acids anodiwa enzymes (zvakare mapuroteni), zvichiteerana, kudyiwa kweprotein mumuviri kuchapa mafuta kupisa maitiro anodiwa zvikamu;
• protein inoderedza nzara uye inononoka kutora macarhydrate;
• pane kuiswa kweprotein, zvakare, inoda simba kuti riwane, muviri unogona kushandisa kusanganisira simba kubva mukugadzirisa mafuta.

4. Zviri nani kutora mhasuru kukura: kuwedzera uremu kana protein?

zvose zvinoenderana nemhando yemuviri wemumhanyi, yakatsanangurwa genetically. Mune endomorphic uye mesomorphic mhando dzemuviri zviri nani kutora mapuroteni: mhasuru nemasikirwo mesomorph simba rakawedzera remakabohaidhireti ari mune anorema anowana, ingo haudi uye saka zvichave zvakanaka kufambira mberi; uye endomorph kuwana chete kwakashata: murume, akarerekera kune yakawanda muviri anowana matsva matsva emafuta.

Ne ectomorphy mamiriro akasiyana mapuroteni chete.

5. Whey protein inokuvadza zvakanyanya kana zvimwe zvakanaka?

Kune munhu ane hutano anogara achirovedza muviri, kana kusangana nechero chakakosha chiitiko chemuviri protein (whey kana chero imwe) isinganzwisisike inobatsira. Iyo ingangoita njodzi (kana iripo) iri kuparara zvishoma.

Dambudziko matambudziko akajairika nekugaya nekuda kweiyo lactose kusagadzikana kana chero imwe. Mune ino kesi, chinongoda kutsiva iyo whey protein concentrate yekuzviparadzanisa, kana hydrolyzate haina mashoma mafomu mafomu. The hydrolyzate wefodya zvakawanda uye nyore nokuti kuti puroteni mairi iri kare zvishoma yakaviriswa (zvishoma kunetsa zvomudumbu turakiti).

Dzidziso yekukuvara kubva mukudyiwa kweproteiniti inokwanisika paine matambudziko ehutano. Muchiitiko ichi, zvakakosha kubvunza chiremba usati watora. Eya, yako yakajairika nzira yekugamuchirwa kweiyo sportpit, hongu.

6. Zvakakosha here kutora whey protein isina kurovedza muviri?

Kuita izvi zvine musoro chete pamberi pechakakosha mutoro mutoro usingatsigire muhupenyu hwevanhu. Anoshanda anovaka mushandi, mushandi wemumugwagwa kana mugodhi - mienzaniso yezviitiko uko whey protein yakakosha kutora uye isina mutambo. Kana kurovedza muviri kusiri, saka hapana chikonzero chekuisa huwandu hweprotein iri mukudya: muviri hauzomboida uye pamwe hauzonyura mukati.

Kusarudzika kunogona kuitika kana iwe ukadya mapuroteni akakwana kubva kuzvikafu zvakajairwa (semuenzaniso, usadya nyama, hove, kottage chizi, chizi). Mune ino kesi zvine musoro kutora mapuroteni emitambo kutsiva kushomeka kweamino acids.

7. Ndinogona here kutora whey protein mumatambudziko eitsvo?

Panyaya yezvinetso zvakakomba zveitsvo (itsvo kutadza, semuenzaniso) kubva pakutora whey protein inofanirwa kurega. Hutano hwakakosha kupfuura zvimwe zvinhu, uye mhedzisiro yemitambo inosanganisira.

8. Ndinogona here kutora whey protein ine kusagadzikana kwelactose?

Unogona, asi usango tarisisa, uko ine zvakawanda chaizvo. Sarudzo chaiyo mune yekusashivirira yekutora kuzviparadzanisa uko iyo lactose isiri inopfuura 1%.

9. Ini ndinofanira kutora whey protein vasikana?

Ehe, vasikana vari mune inorema kurovedzwa ne "iron" vanodawo yakakwira mapuroteni inodyiwa, sevarume, mutsauko chete ndewekuti nekuda kwekudzikira kushoma-kurema uye kushomeka kwemhasuru mashoma muyero we Whey protein inogona kuderedzwa.

Panguva yekuzvitakura uye kuyamwisa kubva kutora sportpit kunofanirwa kusiiwa. Uye vamwe vese - zvakafanana sevarume.

Zvese nezve PROTEIN inodya VASIKANA

10. Ini ndinofanira here kutora whey protein kune vanotanga?

Mushure mekutanga kwedzidziso novice 1-2 mwedzi ichave yekufambira mberi nekukurumidza musimba mazwi, ingangoita isingachinje chimiro: inguva inonzi nguva yekuvandudza kwehuropi apo iyo Central nervous system inodzidza kuita mamwe maekisesaizi. Zviri kuburikidza nekudzidziswa kwakadaro simba uye kukura panenge zero zero huremu.

Mune ramangwana, kuti ufambire mberi unofanirwa kunge uine protein yakakwana mukudya - uye ndipo panowana mari inouya whey protein.

Onawo:

• Mapuroteni ekudzikira uremu uye mhasuru kukura izvo zvese zvakakosha kuziva
• Gadzira: nei kudiwa kwekuti ndiani atore, abatsirwe uye akuvadze, iyo mitemo yekugamuchira
• L-carnitine: chii chakanakira nekukuvadza, mitemo yekubvuma uye chinzvimbo cheakanakisisa