Duk abin da kuke so ku sani game da furotin na whey: farashi, inganci, fasali

Furotin Whey ya kasance na farko a cikin shahararrun a yawancin martaba na abinci mai gina jiki. A yau zaku koyi menene fa'idodin furotin na whey don raunin nauyi da haɓaka tsoka me yasa ya fi shahara fiye da sauran nau'ikan furotin da furotin me tsada?

KOWANE game da furotin whey

Ana samar da furotin na Whey daga whey ta hanyar tacewa da kuma cire yawan wadatar carbohydrates da mai. Kayan halitta ne, ba sunadarai ba, kamar yadda ake yawan tunani, idan ya shafi abinci mai gina jiki. Fasaha na furotin furotin foda yana wakiltar zane:

A kan furotin whey

Furotin na Whey yana da manyan layi a cikin tallace-tallace a kusan dukkanin shagunan wasanni. Menene dalili? Za'a iya bayanin shaharar sunadaran whey ta hanyar dalilai masu zuwa:

1. Furotin Whey ya ƙunshi kusan dukkanin sahihan amino acid kuma yana da darajar ƙimar halitta. Bugu da kari, shine shugaba ta yawan adadin amino acid din.
2. Wannan furotin ne mai amfani da sauri: amino acid nan da nan zuwa ga tsoka don kira na tsoka.
3. Yana da tasiri mai tasiri akan tsarin garkuwar jiki da kuma inganta ɓoyewar insulin.
4. Yana da samfurin ƙira don amfani bayan motsa jiki.
5. Yana narkewa da kyau kuma yana dandano.
6. Furotin na Whey shine mafi kyawun samfuri dangane da farashi da inganci.

Kara karantawa game da fa'idodi da haɗarin sunadaran da muka rubuta a cikin labarin: Fa'idodi da cutarwar sunadarai.

Yaushe kuma yaya ake shan furotin whey?

Don haka, lokaci mafi dacewa don ɗaukar furotin:

• Da safe. Don 7-8 hours, har zuwa barci na ƙarshe, jiki baya samun kuzari. Kuma a kan haka ya fara amfani da madadin tushen glycogen daga hanta da tsokoki da amino acid, wanda ake samu ta hanyar karya tsoka. Bugu da ƙari, da safe, hormone cortisol, wanda ke lalata ƙwayar tsoka. Idan kun sha furotin whey mai sauri, waɗannan hanyoyin za a iya hana su.
• Kafin motsa jiki. Amfani da sunadarin whey mintina 30 kafin motsa jiki zai samarwa da jiki muhimman amino acid. Wannan zai ba da kuzari yayin aikin tsoka mai ƙarfi kuma zai taimaka wajan guji haɗarin tsoka.
• Bayan motsa jiki. Bayan motsa jiki jikinku yana shanye abubuwan gina jiki sosai, saboda haka lokaci ne mafi dacewa don amfani da furotin mai saurin amfani. Furotin na Whey zai samar da amino acid nan take cikin jini domin ci gaban naman tsoka.

Idan kuna shan furotin whey sau ɗaya a rana, zai fi kyau ku sha shi a cikin rabin sa'a bayan motsa jiki. Idan baka motsa ba, to ka sha da safe.

Tsakanin abinci amfani da furotin whey a cikin tsabtataccen tsari ba lallai ba ne, saboda an shayar da shi, kuma nan da nan za ku ji yunwa. Idan kuna son narkar da lokaci mai tsawo ku ci samfurin tare da babban abun ciki kamar goro. Wannan zai rage jinkirin shan foda, sa'an nan kuma ku dade ba za ku ji yunwa ba.

Whey foda yana iya narkewa cikin ruwa, don haka ya isa ya girgiza akwati ko kwalban (sau da yawa, ana yin wannan ta amfani da shaker na musamman). Narke furotin a cikin madara, ruwa, ruwan 'ya'yan itace - zabinku. Idan kun kasance akan bushewa, yana da kyau a narkar da furotin a cikin ruwa don rage cin abinci na carbohydrates da fats.

Nau'in furotin na whey

Ya danganta da sinadarin whey mai gina jiki yana iya zama iri uku:

• Suna mai da hankali (abun cikin furotin na 50-85%). A cikin samar da ƙwayoyin whey basu da isasshen tacewar furotin, saboda haka akwai mai da carbohydrates. Koyaya, tattara farashinsa mai ban sha'awa da mai ƙoshin furotin (70% zuwa sama) shine mafi kyawun samfuran.
• Whey sunadaran sun ware (abubuwan gina jiki na 90-95%). Foda mai tsabta tare da babban abun cikin furotin, amma farashin ya fi haka. Ga waɗanda suke cikin aikin bushewa kuma suna guje wa ƙwayoyin mai da carbohydrates masu ƙarancin amfani.
• Whey hydrolyzate (abun cikin furotin na 90-95%). Hydrolyzate yana yin sabbin kayan fasaha tare da tacewa mai kyau. Abu ne mai tsada kuma ba sananne sosai ba.

Haƙƙarfan hankalin su shine furotin na asali kuma ya dace da kusan kowane dalili. Idan ba ku cikin tsarin bushewa, zaku iya siyar da hankali cikin aminci. Amma kula da abun ciki na furotin a cikin 100 g foda. Ba kyau mafi kyau don kokarin adana kuɗi ta hanyar siyan furotin na furotin tare da furotin na ethyl 50%, saboda daga ƙarshe zaku rasa furotin na nedopoluchit na yau da kullun.

Furotin na Whey don asarar nauyi da ƙaruwar nauyi

Furotin Whey yana inganta asarar nauyi! Wannan ba mai ƙona kitse bane kuma ba sihiri bane wanda zai taimaka muku don cire ɓangarorin da cellulite. Protein furotin ne a cikin foda, wanda ke inganta haɓakar tsoka. Don haka ba shi da amfani kuma ba shi da ma'ana a sha furotin na whey don rage nauyi.

Hanyar tabbatacciya hanyar rasa nauyi shine abinci mai gina jiki a cikin tsarin rashi caloric. Kuma a nan ne inda furotin furotin na iya zama mataimakin kai tsaye. Da farko, yana da ƙarancin abinci mai ƙarancin kalori wanda ke da sauƙin ɗauka tare da ku a kan tafiya ko zuwa aiki. Abu na biyu, furotin zaka sami damar tattara adadin furotin da ake buƙata, yayin da baya ƙara yawan adadin kuzari na yau da kullun. Abu na uku, sunadaran yana inganta yanayin insulin don haka yana taimaka maka wajen mallakar sha'awarka.

Yaya za a lissafta abun cikin kalori na furotin whey?

Sau da yawa rubuce-rubuce akan kunshin abun cikin kalori na foda, da abubuwan sunadarai, carbohydrates da mai. Hakanan an haɗa shi da tulu - diba - diba. Scaya mai ɗauka yana ɗaukar kusan 25-30 g na foda (an nuna ainihin darajar akan kunshin). Dangane da haka, ana iya lissafin waɗannan ƙimar kbzhu.

Misali, mashahurin whey yana mai da hankali Matsakaicin 100% Whey Gold Standard da 100 g na foda ya ƙunshi:

• Caloric abun ciki: 375 kcal
• Sunadarai: 75.0 g
• Kitse: 3.8 g
• Carbohydrates: 12.5 g

1 girman girman 30 g ya ƙunshi:

• Caloric abun ciki: 112 kcal
• Sunadarai: 22.5 g
• Fat: 1.14 g
• Karkuna: 3.75 g

Hankali! Lambobin nau'ikan nau'ikan furotin na furotin na iya bambanta. Idaya adadin kuzari da adadin sunadaran bisa ƙimar da aka ayyana a cikin keɓaɓɓiyar fakitin.

Furotin Whey don ci gaban tsoka

Zan iya shan furotin whey, idan ba wasanni ba? Tunda wannan haɓakar furotin ce ta kowa daga madara, tabbas yana yiwuwa. Babu takaddama. Amma ba za ku iya gina tsoka ta shan furotin furotin ba yin wasanni. Protein yana inganta ci gaban tsoka, idan kuna samun ƙarfin horo kuma suna cinye adadin furotin da ake buƙata yau da kullun. Ba tare da kiyaye waɗannan abubuwan biyu na haɓakar tsoka ba zai kasance tare da furotin.

Zan iya gina tsoka ba tare da furotin ba? Kuna iya, amma kuna buƙatar buga furotin na yau da kullun a cikin sauran abinci. Don haɓakar tsoka mutum mai nauyin kilogiram 70, kuna buƙatar 140 g na furotin. Alal misali, 1 kwai ya ƙunshi 7-8 grams na gina jiki da 100 grams nama / kifi - 20-25 g na gina jiki. Ba sosai ba. Don haka, furotin yana da kyau fare idan ba za ku iya cin adadin furotin da ake buƙata na yau da kullun ba.

Mai tsada don farashin furotin?

Bari mu ƙidaya a fili. .Auki matsakaicin rukunin farashi, kamar whey tattara: Pure titanium whey 100%. Misali, manyan bankuna (sama da kilogiram 2) zasu kirga yawan furotin da muke samu da kuma nawa suke biyan sa:

• Bankunan nauyi: 2240 g
• Kudin: 3500 rubles
• Protein: 74 g a kowace 100 g na samfurin

Tare da furotin yazo diba (diba):

• Nauyin foda a cikin rowa 1: 30 g
• Abincin sunadarai a cikin mai rowa 1: 22 g

Don haka, muna sa ran, kamar yadda muke wadatar irin waɗannan bankunan sunadaran idan muka cinye 1 da yawa a rana:

• Ayyuka: 2240 g (duka bankunan nauyi) / 30 g (kamar yadda yake ɗaukar 1 diba) = 75 sabis

Ie ɗayan manyan bankunan ya isa tsawon kwanaki 75 a cin abinci sau ɗaya a rana. Kuna iya cinye kowace rana ko rage / ƙara girman rabo, gwargwadon amfani da foda zai canza.

Lissafa abin da tsabtataccen tsaran sabis da furotin:

• 1 ƙarancin farashi: 3500 rubles / 75 stingy = 46.6 rubles
• Farashin furotin 1 g: 46.6 rubles / 22 g = 2.11 ruble

Irin wannan lissafin zaku iya kwatanta farashin da kuke sha'awar samfuran. Kada ku kalli farashin ƙarshe na gwangwani na furotin, gwada lissafin farashin g g 1 g.

Alamar da ƙimar whey protein

Lokacin sayen furotin, kula da kalmar whey yana nufin whey. Sannan akwai samun digiri:

• WPC tana mai da hankali
• WPI - keɓaɓɓen furotin ware
• WPH - hydrolyzate

Manyan 10 mafi kyawun whey 2019

Don adana ƙwayar tsoka mutum na buƙatar cinye aƙalla g 1 na furotin a cikin kilogiram 1 na nauyin jiki, kuma haɓakar ƙwayar tsoka 2 g na furotin a cikin kilogiram 1 na nauyin jiki. Furotin Whey wata hanya ce mai dacewa don rama rashin cin abincin sunadaran, kuma shima mataimaki ne mai kyau don kiyayewa da haɓakar ƙwayar tsoka.

Duba kuma: nau'ikan kamanceceniya, bambance-bambance da sifofin aikace-aikacen.