Whey protein: zabwino ndi zovulaza, malingaliro, mawonekedwe ndi malamulo a phwando

Mapuloteni a Whey ndi mtundu wazakudya zamasewera, zomwe zimaphatikizika ndi mapuloteni amkaka. Mapuloteni a Whey amagwiritsidwa ntchito ndi othamanga kuti athandizire kukula kwa minofu. Mapuloteni ufa amasungunuka m'madzi (nthawi zambiri mkaka kapena madzi) ndipo amagwiritsidwa ntchito ngati puloteni kugwedeza ndi kukoma kosangalatsa.

Pakadali pano, Whey protein ndiye chinthu chodziwika kwambiri komanso chogulitsa kwambiri. Mwa anthu omwe amachita mwakamodzikamodzi samakumana ndi munthu yemwe sanayeseponso protein yama Whey. Ndemanga othamanga za masewerawa masewerawa amakhala abwino: maubwino a whey protein alidi, ngakhale, kugwiritsa ntchito kwake sikukusiyanitsa kufunikira kwamaphunziro oyenera.

Anthu omwe akufuna kukhala olimba (omwe ali achichepere komanso odziwa kale kale) ndi mtundu wamtunduwu wamasewera. Mapuloteni a Whey ndi osiyana kutengera kuyeretsedwa komanso ukadaulo wopanga. Wolemba sadzangotchula kugwiritsa ntchito komanso kuyendetsa bwino, komanso zotheka kuvulaza kapena kutsutsana ndi bwalo lamasewera, momwe lingagwirizane ndi zowonjezera masewera ena, kulungamitsidwa kwa momwe amagwiritsidwira ntchito pazakudya zophunzitsira, komanso malamulo ndi malingaliro olandirira.

Pa whey mapuloteni

Mapuloteni a Whey amakhala ndi mapuloteni amkaka omwe amakhala kutali ndi whey. Whey amapangidwa mkaka ukakhala ndipo ndiye kuti amapangidwa kuchokera ku tchizi. Mapuloteni mu seramu si ochuluka, ndipo kwa nthawi yayitali amawonedwa ngati kungowononga kupanga tchizi. Zinatenga zaka makumi ambiri zaukadaulo pakupanga chakudya kuti alandire masewera azakudya, zoposa 93% zopangidwa ndi madzi zidatheka.

Kuti mupeze mavitamini a whey omwe amagwiritsidwa ntchito, momwe puloteniyo imasiyanitsidwa ndi mafuta ndi lactose - mtundu wina wamakhabohydrate omwe ali mkaka. Kukhazikitsa kusefa uku, kunapangidwa kachipangizo kamene kamakhala ndi timabowo tating'onoting'ono, tomwe timagwira ma molekyulu a protein, koma osowa lactose ndi mafuta. Pali mitundu inayi ya nembanemba yokhala ndi kukula kwa dzenje ndipo motero kusefera. Ntchito pambuyo kusefera, ndende ndi kuyanika zipatso zomwe zatsirizidwa. Poyeretsanso kumagwiritsidwanso ntchito kusinthana kwa ion, pomwe kuwonjezera kusefera, seramu imakhudzidwa ndi ayoni omwe amalipira omwe amamatira ku protein.

Zolemba za whey protein

Mu mapuloteni a whey mkaka wa ng'ombe, pafupifupi 20%; mochuluka, pafupifupi 80% yamtundu wina wa mapuloteni - casein (mwa zinyama zina, kuphatikizapo anthu, chiŵerengero ichi chidzakhala chosiyana). Kuchokera ku casein kumapangitsanso chidwi cha mapuloteni amasewera - ma melanosomes, omwe ndi abwino kutenga usiku. Mapuloteni a Whey amathanso kuthamangitsidwa mwachangu kwambiri, ndipo amakhala ndi: beta-lactoglobulin (65%), alpha-lactalbumin (25%), bovine serum albumin (8%). Pakadali pano komanso zinthu zina zomanga thupi, mwachitsanzo, ma immunoglobulins - ma antibodies ofunikira chitetezo chamthupi.

Pazogulitsa zomaliza zotchedwa whey protein ndikubwera ndi zinthu zina: lactose, mafuta, cholesterol, ndi zina zambiri momwe zingakhalire zimasiyana malinga ndi kuyera kwa chinthu chomaliza (pagawidwe wama Whey protein pamlingo wodziyeretsa, onani pansipa).

Chifukwa chiyani pakufunika kwa whey protein?

Kuthamangitsidwa kwa whey protein high, kotero kuti, pamodzi ndi mitundu ina (nyama, dzira) amatchedwa "mwachangu". Zakudya zamtunduwu zimasinthidwa msanga ndipo thupi limalandira gawo la amino acid wapamwamba kwambiri - zida zomangira minofu. Kuchuluka kwa mapuloteni (ndi ma amino acid, motsatana) omwe amakhala ndi mapuloteni amasewera, palibe chinthu chachilengedwe munthawi yochepa chotere sichingathe kupereka.

Chifukwa chake, tengani ma protein a Whey ndikamafunika kuti ndipatsidwe mwachangu ma amino acid, chifukwa mtundu uwu wa mapuloteni umayamwa. Ndipo ngati ndi choncho, ndiye kuti izi ziyenera kupangidwa panthawi yochita masewera olimbitsa thupi, komanso panthawi yopuma, kuti musapambane ndi zovuta zamtunduwu (mwina kutsitsa pang'ono kuchuluka kwa ma protein a whey).

Mapuloteni opangidwa kuchokera ku whey ndiye chinthu chachikulu pazakudya zambiri zamasewera. Mapuloteni ogwiritsidwa ntchito a whey akhoza kukhala mawonekedwe oyera (whey mapuloteni), kuphatikiza mitundu ina ya mapuloteni (mapuloteni ovuta)osakaniza ndi chakudya (opeza) komanso pophatikizana ndi othandizira ena. Chogulitsa chotchedwa "protein ya mkaka" nthawi zambiri chimakhala chophatikiza cha ma Whey ndi mapuloteni a casein.

Werengani zambiri za MITUNDU YA PROTEIN

Ubwino wa whey protein:

  1. Kupereka thupi ndi ma amino acid omanga minofu ndipo, chifukwa chake. kuonjezera mphamvu ntchito.
  2. Whey protein (makamaka mu mawonekedwe ake oyera kwambiri) amathandizira kuwotcha mafuta ndipo amagwiritsidwa ntchito ndi othamanga munthawi ya "kuyanika".
  3. Zakudya zamapuloteni zimachepetsa kumva kwa njala ndipo "zimasokoneza" thupi kuchokera ku chikhumbo cha chakudya chopanda thanzi, chokhala ndi chakudya chambiri chosavuta komanso mafuta.
  4. Mapuloteni a Whey amakhala ndi kukoma kosangalatsa ndipo amasungunuka bwino ndi zakumwa, ndikosavuta kutenga ngati chotukuka.
  5. Whey protein poyerekeza ndi zakudya zina zamasewera zomwe zimagulitsidwa pamtengo wotsika mtengo ndipo zimapezeka pafupifupi kwa aliyense.
  6. Malinga ndi kafukufuku wina, Whey protein chronic management imatha kuchepetsa kuchuluka kwama cholesterol m'magazi.
  7. Puloteni yamtunduwu imakhala ndi antioxidant komanso anti-inflammatory function.
  8. Pali malingaliro kuti mapuloteni a Whey atha kukhala othandiza kwa iwo omwe ali ndi matenda ashuga amtundu wachiwiri: zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi.
  9. Zomwezo ndikuchepetsa kuthamanga kwa magazi: kafukufuku wambiri awonetsa kuti ma whey protein adathandizira kuwongolera kuthamanga kwa magazi kwa omwe ali ndi matenda oopsa.
  10. Msika wamsika wamasewera umakhala ndi mapuloteni ambiri a Whey (ichi ndiye chinthu chodziwika bwino kwambiri pamasewera), kuphatikiza mitundu ina yoyambirira komanso yosangalatsa (mwachitsanzo, kukoma kwa cappuccino, coconut, makeke, keke, timbewu tonunkhira).

Contraindications whey mapuloteni:

  1. Mwinanso vuto lalikulu kwa ogula, whey protein ndi chiopsezo cha lactose tsankho: chinthu ichi chimafotokozedwa nthawi zambiri ndimavuto am'magazi (kutsegula m'mimba, kuphulika) iwo omwe "alephera" ayesa ma whey protein. Pali njira ziwiri zothetsera vutoli. Njira yoyamba imagwiritsidwa ntchito m'malo mwa protein yama Whey munjira ina, ndikuyeretsa kwakukulu komanso kopanda lactose (kudzipatula). Njira yachiwiri: kuyesa mtundu wina uliwonse wamapuloteni "othamanga" nyama (mwachitsanzo dzira)
  2. Kungakhale kusalolera kuzinthu zina zomwe zimaphatikizidwamo masewera olimbitsa thupi pamaziko a Whey protein: zotsekemera, zotsekemera, ndi zina zambiri. Muyenera kuwunika gawo musanagule.
  3. Muyenera kupewa kumwa mapuloteni a whey: amayi apakati ndi oyamwa; anthu omwe ali ndi matenda osiyanasiyana akulu am'mimba ndi ziwalo zina zamkati; anthu omwe akudwala khansa.

Kuvulaza whey mapuloteni

Mavuto omwe amabwera chifukwa chogwiritsa ntchito ma protein a whey, amapezeka kawirikawiri, ndi imodzi mwanjira zotetezeka kwambiri zamasewera. Komabe, kodi ndizotheka kuti ma Whey protein ndi owopsa (kupatula kusagwirizana kwa lactose)?

Mwachidziwitso, Inde, koma mwina si whey mapuloteni otere (ngakhale matupi awo sagwirizana ndi mkaka ndizotheka, ngakhale ndizosowa kwambiri), ndipo nthawi zambiri amadya kwambiri. Zakudya zotere sizimangobweretsa kutsekula m'mimba komanso kudzimbidwa, komanso zimawonjezera chiopsezo cha mitundu ina ya khansa (m'mimba, m'mimba) ndi kukula kwa matenda amtundu wa shuga (ndipo ngakhale izi zanenedwa kuti pangakhale gawo labwino la mapuloteni pakulamula a shuga m'magazi).

Kuopsa kwa impso ndi mafupa; akadali zongopeka, akufunikirabe kufufuza mwatsatanetsatane za mavutowa. Ndiponso, sizokhudza mavitamini a whey okha, komanso kudya kwambiri mapuloteni.

Kulingalira bwino ndi kusamala sizingakhale "zophatikizidwa" mwanjira iliyonse, zakudya zamtundu uliwonse zamtundu wapamwamba. Wothamanga ali ndi mavuto ena azaumoyo, ayenera kukaonana ndi asing'anga ndikuwona zoopsa zonse zomwe zingachitike.

Ndani akulangizidwa kuti atenge mavitamini a whey:

  • Anthu omwe amachita nawo masewera olimbitsa thupi - kuthandizira kukula kwa minofu ndikumachira mwachangu mukapanikizika.
  • Anthu omwe amachita nawo masewera olimbitsa thupi, mumsewu kapena kunyumba - kuthandizira ndikukula kwa minofu.
  • Anthu omwe ali ndi thanzi labwino ndipo amafuna kuonda - monga chotupitsa cha carb chochepa komanso kuti muchepetse kunenepa.
  • Anthu amachita ntchito yolemetsa, kuti athe kupumula bwino mafupa atagwiranso ntchito.
  • Anthu, pazifukwa zosiyanasiyana, akuvutika ndi kutopa komanso kuchepa kwa kunenepa.

Makhalidwe omwe amalandila whey protein

Pali mitundu itatu yayikulu ya ma protein a whey: kuika maganizo, kudzipatula, hydrolyzate. Mitundu yonse yama protein a Whey mu masewera azakudya imaphatikizapo imodzi mwamtunduwu, kapena kuphatikiza kwake.

1. Muziganizira kwambiri

Whey protein concentrate (WPS) ndiye ambiri wamba komanso wotsika mtengo Mitundu yokhala ndi kuyeretsa pang'ono. Gawo la mapuloteni mmenemo amatha kufikira bwino 89%, imaphatikizaponso kuchuluka kwa lactose (kuyambira 4% mpaka 52%) ndi mafuta (1-9%). Zachidziwikire kuti siyabwino kwa anthu omwe ali ndi tsankho la lactase, koma kwa anthu ena ndi protein yabwino yogwira ntchito.

Ma Whey otchuka kwambiri amayang'ana:

  • 100% Whey Gold Standard (Zakudya Zabwino Kwambiri)
  • 100% Pure Titanium Whey (SAN)
  • Prostar 100% Whey Mapuloteni (Ultimate Nutrition)
 

2. Muzipatula

Mapuloteni amtundu wa Whey (WPI) - de facto ndimalingaliro ofanana koma ndi kuyeretsa kwakukulu. Mapuloteni mmenemo ali kale 90-95% (pakuchita zoposa 93%, zovuta kupeza), lactose ndi yocheperako poyerekeza ndi mawonekedwe am'mbuyomu (0,5-1%) ndi mafuta ofanana. Ndizokwera mtengo kwambiri kuposa kuganizira kwambiri, zomwe zimagwiritsidwa ntchito ndi iwo omwe ali osalolera lactose, komanso akatswiri othamanga othamanga atakhala kuti ali ndi kuthekera kwachuma.

Whey yotchuka kwambiri imadzipatula:

  • ISO Sensation 93 (Chakudya Chapamwamba)
  • Titaniyamu Yodzipatula Kwambiri (SAN)
  • Katemera (MHP)
 

3. Hydrolyzate

Whey protein hydrolyzate (WPH) - mtundu wa protein wamtunduwu watsekemera kale, ndipo ngakhale kuchuluka kwake kumakhala kotsika poyerekeza (90%), kumayamwa kwambiri. Ndi njira yocheperako, koma yokwera mtengo. Chifukwa cha nayonso mphamvu imakhala ndi kulawa kowawa, mosiyana ndi mitundu iwiri yapitayi, yomwe ndi mkaka.

Ma Whey otchuka kwambiri amatulutsa ma hydrolysates:

  • Mapuloteni a 100% Hydrolyzed Whey (Optimum Nutrition)
  • Platinum Hydro Whey (Zakudya Zabwino Kwambiri)
  • Iso Whey Zero (BioTech)
 

Ndi mtundu wanji wa mapuloteni omwe mungasankhe ndipo chifukwa chiyani? Osewera ambiri omwe ali ndi vuto lololerana ndi lactose amafunika Whey protein concentrate: ndiye kuti mtengo / magwiridwe antchito ali pafupi kwambiri. Pa maganizo amenewa, kufunika kusiya chidwi chawo, ceteris paribus, m'pamenenso kuti msika amapereka ndithu zambiri zamtengo wapatali kuchokera chiwerengero cha limafotokoza.

Muli ndi mwayi wazandalama mutha kuyesa whey mapuloteni kudzipatula ndi hydrolyzate, ndi othandiza kwambiri pakuumitsa (njira kwa omanga thupi ndi kulimbitsa thupi, kukonzekera mpikisano). Ngati zovuta ndi lactose ndibwino kugwiritsa ntchito kudzipatula (komwe kuli pang'ono).

Zofunikira tsiku ndi tsiku zomanga thupi

Chofunikira cha tsiku ndi tsiku cha mapuloteni mwa othamanga ndi nkhani yovuta, yomwe idaswa kale ma kope ambiri. Zamasewera m'mabuku nthawi zambiri mumatha kupeza 2 magalamu a mapuloteni pa 1 kg ya kulemera kwake kwa wothamanga. M'malo mwake, mitunduyi imatha kufalikira kuchokera 1.5 g mpaka 3 g pa 1 kg ya kulemera kwa thupi. Izi zimatengera kulimbikira kwa maphunziro ndi mawonekedwe a wophunzirayo, komanso zolinga zake: mophweka, kunenepa ndichinthu chimodzi, koma kuyesa kulowa mgulu linalake ndi chinthu china. Ambiri amalangiza kuti muziyang'ana pamalingaliro anu, makamaka pakukula kwamasewera kapena kusowa kwawo. Kutengera izi kusintha kuchuluka kwa mapuloteni azakudya ndi kuchuluka kwa kalori.

Ngati tikulankhula za zomwe zimachitika kwambiri, okwanira tsiku lililonse kuchuluka kwa mapuloteni panthawi yamphamvu yolimbitsa thupi iyenera kukhala:

  • Kukula kwa minofu: 2.5 g pa 1 kg ya kulemera kwa thupi
  • Kutentha mafuta: 2 g pa 1 kg ya kulemera kwa thupi

Ndiye kuti, ngati mulemera makilogalamu 80, kufunikira kwa tsiku ndi tsiku kwa mapuloteni pamene kulemera kudzakhala 200 g. Chonde dziwani kuti izi ndizofunikira kwambiri zama protein kuchokera kuzakudya zonse zomwe mumadya masana, osati kuchokera ku mapuloteni amasewera a protein. Zakudya zamapuloteni ndi nyama, nsomba, mazira, tchizi, nyemba. Mwachitsanzo, mu 100 g wa chifuwa cha nkhuku muli 25 magalamu a mapuloteni. Werengani zambiri za momwe mungawerengere kuchuluka kwa mapuloteni muzinthu zomwe zawerengedwa m'nkhaniyi. Mapuloteni ambiri azinthu wamba ayenera kukhala osachepera 60-70% ya mtengo watsiku ndi tsiku wa mapuloteni. simuyenera kugwiritsa ntchito molakwika masewera chakudya kuwononga zachilengedwe chakudya.

Kudya kwa protein ya whey

Chodzaza ndi mtsuko wamapuloteni nthawi zambiri umatulutsa (scoop), womwe nthawi zambiri umakhala ndi 30 g wa ufa wouma. Chonde dziwani kuti 30 g ndiye kuchuluka kwa ufa, osati mapuloteni oyera. Mwachitsanzo, whey protein imakhala ndi 80% protein m'modzi umodzi ndi 24 magalamu a protein yoyera. Chifukwa chake, kuti mugwiritse ntchito magalamu 50 a protein muyenera kudya ma protein awiri otsika mtengo. Ndi bwino kugawanika mu chakudya 2-3.

Mapuloteni abwino:

  • Atangodzuka, kuthana ndi zotsatira zakuthwa kwa usiku, kupatsa thupi "mwachangu" mlingo wa amino acid.
  • Masana pakati pa chakudya (makamaka musanaphunzire).
  • Pafupifupi maola 1.5 musanachite masewera olimbitsa thupi (hydrolyzate ndi theka la ora).
  • Atangomaliza maphunziro (kapena atatha mphindi 30 mpaka 40, ngati wothamanga atangomaliza maphunziro adatenga ma BCAAs).

Kwa nthawi yogona "kudya" mapuloteni a Whey ndiye chisankho chabwino kwambiri. Usiku ndi bwino kutenga casein kapena protein complex (chisakanizo cha mapuloteni oyamwa komanso "ochedwa"). Njira imeneyi ithandizira kupezeka kwa ma amino acid pogona usiku.

Kudya kwa mapuloteni a Whey m'masiku olimbitsa thupi:

  • tsiku loyamba - m'mawa
  • njira yachiwiri - pre-kulimbitsa thupi
  • njira yachitatu mutatha kulimbitsa thupi

Ngati ndi kotheka, njira zowonjezera zama whey protein patsiku la maphunziro zitha kukhala pakati pa chakudya.

Kudya mapuloteni a whey m'masiku opuma:

  • tsiku loyamba - m'mawa
  • kulandira kwachiwiri - pakati pa Chakudya cham'mawa ndi chamasana
  • njira yachitatu pakati pa nkhomaliro ndi chakudya chamadzulo

Mapuloteni apamwamba a 10 whey

Malamulo ophika komanso kudya mapuloteni

  1. Kuti mukonzekere puloteni imodzi yosalala muyenera magalamu 30 a protein (1 scoop).
  2. Mutha kusintha kutumikirako nokha, koma kumbukirani thupi silimatha kugaya mapuloteni opitilira 30 pa chakudya. Chifukwa chake gwiritsani ntchito gawo limodzi kuchokera kuchuluka kwa mapuloteni a Whey omwe alibe tanthauzo.
  3. Pa protein smoothie, sakanizani mapuloteni ufa mu shaker kapena blender, kuwonjezera 250-300 ml ya madzi kapena mkaka mafuta ochepa. Ngati simukulekerera lactose, sungunulani puloteniyo m'madzi okha.
  4. Mukamapanga malo ogulitsa, onetsetsani kuti ufa wasungunuka mpaka misa yofanana yopanda mabampu. Kusungunuka kwathunthu kwa chinthu chouma kumatha kusokoneza kuyamwa kwake.
  5. Pokonzekera malo ogwiritsira ntchito musagwiritse ntchito madzi otentha, apo ayi puloteni imathothoka ndikutaya zina mwazinthu zofunikira.
  6. Mukamamwa protein yama Whey mukamaliza kulimbitsa thupi, mutha kuyisungunula m'madzi, ndi msuzi (njirayi siyabwino kutaya thupi). Madzi ndi gwero la chakudya chosavuta, chomwe chophatikiza ndi mapuloteni othamanga chimapatsa thupi lanu chilimbikitso chokula minofu.
  7. Mwakukonda kwanu, mutha kuwonjezeranso mu puloteni kugwedeza zinthu zina, monga zipatso, nthochi, mtedza, ndi zina. Izi zimathandiza makamaka pakapita nthawi kukoma kwa mapuloteni kumatopa. Ngakhale pano mutha kugula zitini zingapo zamapuloteni mosiyanasiyana ndikusinthasintha.
  8. Mapuloteni ufa atha kugwiritsidwa ntchito kuphika mavitamini athanzi. Mwachitsanzo, ambiri amakonda kuphika mapuloteni a muffin kapena casseroles - ndi otsekemera komanso opatsa thanzi. Phindu la mapuloteni pankhaniyi lidzakhala lotsika.
  9. Nthawi zambiri kuchuluka kwa mapuloteni a Whey tsiku lililonse kumagawika pakati pa chakudya cha 2-3: m'mawa, asanaphunzitsidwe komanso ataphunzira. Ngati mukufuna kumwa mapuloteni a whey kamodzi patsiku, ndibwino kuti muzichita mukamaliza kulimbitsa thupi.
  10. Ngati mukufuna kuonda, ndizololedwa kusinthanitsa chakudya chimodzi cha mavitamini, koma muyenera kuyang'anira chakudya chanu cha tsiku ndi tsiku kuti mugwiritse ntchito mavitamini, michere ndi michere yokwanira. Kumbukirani kuti zomanga thupi ndizowonjezera osati cholowa m'malo mwa chakudya chenicheni.

Momwe mungawerengere mtengo wamapuloteni?

Poyerekeza ndi zinthu zina zamasewera zopatsa thanzi mapuloteni a whey ali ndi mtengo wotsika mtengo. Koma ndi ndalama zotani zomwe muyenera kuwerengera zenizeni?

Tiyeni tiwerengere mtengo pakamagwiritsa ntchito ma Whey concentrate ndi Whey PEZANI-mwachitsanzo opanga otchuka: Prostar 100% Whey Protein (Ultimate Nutrition) ndi Isolate Supreme (SAN). Zimawononga ndalama zingati kugwiritsidwa ntchito kogulitsa mapuloteni?

Onetsetsani Prostar 100% Whey Protein (Ultimate Nutrition)

Mtengo wa phukusi Prostar 100% Whey Protein (2.4 kg), womwenso 80 servings, ndi 2900 rubles. Ndiye kuti, Mtengo wama Whey concentrate ndi $ 36. Ntchito imodzi ndi 25 g wa mapuloteni ndi 120 kcal. Mofananamo, magawo atatu a Whey concentrate (3 g protein) azikhala ma ruble a 75.

Sankhani Kutani kwa Titanium Kwambiri (SAN)

Mtengo wanyamula Titanium Isolate Supreme (2.3 kg), womwe umaphatikizapo ma servings 75, ndi 4,900 ruble. Ndiye kuti, Mtengo pakudya mapuloteni amtundu wa Whey ndi 65 rubles. Kutumikira kumodzi ndi magalamu 27 ndi zopatsa mphamvu 110. Mofananamo, magawo atatu a Whey protein odzilekanitsa (ma gramu 3 a protein) azikhala muma ruble 81.

 

Zoonadi, mitengo idzasiyana malinga ndi mitundu yeniyeni. Mwachitsanzo, adatenga zina mwazinthu zodziwika bwino kuti awonetse ziwerengero zoyimira za mtengo wakudya kwa protein ya whey.

Whey mapuloteni ndi masewera ena

Mapuloteni nthawi zambiri ndi chimodzi mwazinthu zazikulu zazakudya zolimbitsa thupi (pamodzi ndi zinthu zachilengedwe zomwe sizingasinthidwe). Mapuloteni a Whey amagwirizana ndi mitundu yonse yazakudya zamasewera komanso zowonjezera pamasewera. Komabe, malamulo ena ovomerezeka ayenera kudziwa:

  • Sayenera kutenga mapuloteni nthawi imodzi ndi amino zidulo monga BCAAs ndi wamba. Ayenera kaye pakati pa kudya kwa amino zidulo ndi mapuloteni 30-40 Mphindi, chifukwa mphamvu ya thupi kuyamwa amino zidulo ali ndi malire ndi mankhwala awiri akhoza ziletsa mayamwidwe wina ndi mzake.
  • Itha kuyendetsedwa molandila kulandila kwa mapuloteni ndi opeza, koma osatinso kuti iwasokoneze pakutumikirako kamodzi (mu protein yolimbitsa thupi yomwe ili ndi).
  • Mapuloteni othamanga kwambiri amadya usiku. Asanagone ndi bwino kumwa zovuta zomanga thupi kapena casein.

Kodi pali puloteni ina iliyonse yomwe ingalowe m'malo mwa whey? Whey protein ndi protein ya nyama yokhala ndi amino acid wabwino, yomwe imadziwikanso ndi kuyamwa mwachangu (mosiyana ndi casein). Ntchito katundu ofanana ndi iye mu malo oyamba nyama ndi dzira (yabwino ya amino asidi zikuchokera) mapuloteni. Zowona, ndipo zidzawononga zochulukirapo kuposa kudzipatula kwa magudumu wamba.

Mafunso ndi mayankho 10 okhudza whey protein

1. Whey protein ndi mankhwala owopsa?

Mapuloteni a Whey amapangidwa kuchokera kuzinthu zachilengedwe, "Chemistry" sizoposa mkaka wochokera ku sitolo (zomwe zingathenso kuwonjezera zonunkhira, ndi zina zambiri). Mwa njira, kodi mitundu ya mapuloteni omwe amakhala ndi zonunkhira zachilengedwe (koko, mwachitsanzo) kapena popanda iwo.

Nthawi zambiri mapuloteni amasewera omwe amakhala ndi mavitamini, michere, michere yakugaya ndi zinthu zina zopindulitsa, kotero mankhwalawa amatha kutchedwa kuti ndi othandiza kwa anthu omwe ali ndi vuto lolimbitsa thupi.

2. Kodi mapuloteni a Whey ndi othandiza motani pakukula kwa minofu?

Inde, zothandiza. Kuphatikiza apo, ngati mungayerekezere ndalama zomwe mwawononga komanso zomwe mumagwiritsa ntchito, ma whey protein concentrate ndiye mtundu wabwino kwambiri wamasewera. Whey protein ili ndi amino acid wabwino, wopatsa thupi lawo mwachangu komanso moyenera.

Kuphatikiza apo, kupeza kuchuluka kwa mapuloteni (ndi amino acid, motsatana) kuchokera kuzakudya zachilengedwe zokha ndizovuta kwambiri, izi zidzabweretsa katundu wambiri pamimba. Ndikofunika kwambiri kuphatikiza mapuloteni anu azakudya ndikumapatsa thupi lanu zomanga zolimbitsa thupi.

3. Kodi mapuloteni a whey ndi othandiza motani?

Tiyerekeze, whey mapuloteni amalimbikitsa kuchepa thupi. Whey protein sichingatchedwe kuti ndi chida # 1 chowotcha mafuta, koma zochitika zina munjira yomwe ili nazo.

Izi zimachitika chifukwa cha zinthu zingapo:

  • kugaya mafuta acids omwe amafunikira ma enzyme (komanso mapuloteni), motsatana, kudya kwa mapuloteni mthupi kumapereka njira zowotchera mafuta zofunikira zina;
  • mapuloteni amachepetsa njala ndikuchepetsa kuyamwa kwa chakudya;
  • pakupanga mapuloteni, kachiwiri, kumafuna mphamvu kuti tipeze, thupi limatha kugwiritsa ntchito kuphatikiza mphamvu yakukonza mafuta.

4. Ndi bwino kutenga kukula kwa minofu: kunenepa kapena mapuloteni?

onse zimadalira mtundu wa thupi la wothamanga, mwachindunji chibadwa. Mu mitundu ya endomorphic ndi mesomorphic ndi bwino kutenga mapuloteni: minyewa mwachilengedwe mesomorph mphamvu zowonjezera zama carbohydrate omwe ali mu wonenepa, osazifunikira motero zidzakhala bwino kupita patsogolo; ndipo opeza endomorph ndi oyipa chabe: munthu, wokonda kupindulapo ndi mitembo adzapereka magawo atsopano a mafuta.

Ndi ectomorphy zinthu ndizosiyana: kulemera (kwakukulu komanso makamaka minofu) kumamupatsa movutikira kwambiri, ndipo mphamvu zomwe amapeza pomutenga phindu zithandizira kuti izi zitheke, kuphatikiza kwa protein + carbs pankhaniyi, kuposa mapuloteni okha.


5. Mapuloteni a Whey ndi ovulaza kapena abwino kwambiri?

Kwa munthu wathanzi yemwe amachita masewera olimbitsa thupi pafupipafupi, kapena akukumana ndi zomanga thupi zilizonse zofunikira (whey kapena zina zilizonse) zothandiza mosakayikira. Zowopsa zomwe zingachitike (ngati zilipo) ndizocheperako.

Vuto lamavuto ofala kwambiri chimbudzi chifukwa cha kusagwirizana kwa lactose kapena china chilichonse. Poterepa, amangofunika kusintha mavitamini a Whey kuti azipatula, kapena hydrolyzate ndi mitundu yochepa ya poizoni. Hydrolyzate imalowa mosavuta komanso kosavuta kwambiri chifukwa chakuti puloteni yomwe ili mmenemo yayamba kutenthedwa pang'ono (kupsyinjika pang'ono pamatumbo).

Zopeka zopezeka pakudya mapuloteni ndizotheka pakakhala zovuta zina zathanzi. Pankhaniyi, m'pofunika kukaonana ndi dokotala musanamwe. Inde, njira yanu yodziwika yovomerezeka ya sportpit, inde.

6. Kodi ndikofunika kumwa puloteni yama Whey osachita masewera olimbitsa thupi?

Kuchita izi ndizomveka pokhapokha pakakhala katundu wambiri wosaoneka bwino m'moyo wamunthu. Ogwira ntchito yomanga, wogwira ntchito mumsewu kapena wogwira mgodi - zitsanzo za milandu pomwe ma protein a Whey amafunika kuwatenga komanso osasewera. Ngati kuchita masewera olimbitsa thupi kulibe, ndiye kuti palibe chifukwa chophatikizira kuchuluka kwa mapuloteni pazakudya: thupi simudzazifuna ndipo mwina sizingalowemo.

Kupatula apo pamakhala zochitika mukamadya mapuloteni okwanira azakudya wamba (mwachitsanzo, osadya nyama, nsomba, kanyumba tchizi, tchizi). Poterepa ndizomveka kutenga mapuloteni amasewera kuti athetse kusowa kwa amino acid.

7. Kodi ndingatenge mavitamini a whey pamavuto a impso?

Pakakhala mavuto akulu a impso (kulephera kwa impso, mwachitsanzo) potenga whey protein ndikofunikira kupewa. Zaumoyo ndizofunikira kwambiri kuposa zinthu zina, komanso zotsatira zamasewera kuphatikiza.

8. Kodi ndingatenge mapuloteni a whey osavomerezeka ndi lactose?

Mungathe, koma osangoyang'ana, komwe mumakhala zambiri. Chisankho choyenera pankhani yolekerera kuti mutenge ndikudzipatula pomwe lactose siyopitilira 1%.

9. Kodi ndiyenera kumwa ma Whey protein atsikana?

Inde, atsikana omwe amaphunzira kwambiri ndi "iron" amafunikanso kudya kwambiri mapuloteni, monga amuna, kusiyana kokha ndikuti chifukwa chodzichepetsera pang'ono komanso kuchepa kwa minyewa yama protein a Whey kumatha kuchepetsedwa.

Mukakhala ndi pakati komanso mukuyamwitsa mukamamwa masewerawa muyenera kusiya. Ndipo ena onse - mofanana ndi amuna.

Zonse zokhudzana ndi Kudya kwa PROTEIN KWA Atsikana

10. Kodi ndiyenera kumwa mapuloteni a Whey kwa oyamba kumene?

Pambuyo pa maphunziro novice 1-2 miyezi adzakhala kupita patsogolo mofulumira mphamvu mawu, pafupifupi osati kusintha maonekedwe: ndi otchedwa nyengo ya chitukuko cha ubongo pamene chapakati mantha dongosolo amaphunzira kuchita masewera olimbitsa thupi. Kudzera mwa maphunziro otere mphamvuyo ndikukula pafupifupi nonenepa konse.

Mtsogolomu, kuti mupite patsogolo muyenera kukhala ndi mapuloteni okwanira mu zakudya - Ndipo ndipamene ndalama zidzabweretse mapuloteni.

Onaninso:

  • Mapuloteni ochepetsa thupi ndikukula kwa minofu zonse zofunika kudziwa
  • Creatine: chifukwa chiyani kufunika kwa omwe angatenge, kupindula ndi kuvulaza, malamulo ovomerezeka
  • L-carnitine: phindu ndi kuvulala ndi chiyani, malamulo ovomerezeka ndi kusanja kwabwino kwambiri

Siyani Mumakonda