Nau'in furotin: kamanceceniya, bambance-bambance da siffofin aikace-aikace

Horarwa ba za ta yi tasiri yadda ya kamata ba idan jikinku baya yin amfani da furotin. Furotin furotin shine hanya mafi sauƙi don samun adadin abubuwan gina jiki daidai. Idan kun motsa jiki kuma kun kula da kiyaye tsoka, sunadarin zai zama kayan da ba makawa.

Sunadaran furotin a cikin abinci mai gina jiki foda da ake kira mai da hankali, wanda ya ƙunshi furotin ɗin tsarinsa a cikin adadin 75-95%. Yana da mahimmanci a lura da hakan furotin shine samfurin halitta gabaɗaya, wanda aka ƙera ta amfani da sabuwar fasaha, daga tsire-tsire na yau da kullun da sunadaran dabbobi.

Amma kafin ka yanke shawara kan siyan furotin furotin, kana buƙatar fahimtar nau'ikan furotin. Menene ya bambanta da juna, kuma mafi mahimmanci, menene ya fi dacewa a ci kafin da bayan motsa jiki?

Protein don asarar nauyi da ci gaban tsoka

Nau'in furotin: fasali da bambance-bambance

Ya danganta da furotin tushen wasanni na furotin na nau'ikan masu zuwa: furotin whey, furotin casein, furotin kwai, furotin soya, furotin madara, furotin da yawa. Hakanan, sunadaran whey, dangane da maida hankali akan sunadaran ya kasu kashi biyu tattara, ware da hydrolyzate. A cikin siyarwar da aka samo furotin na naman sa, amma kamar yadda yake da ƙaramin buƙata daga 'yan wasa, a cikin saiti ya shigo.

Furotin Whey (Whey)

Mafi shahararren kayan abinci mai gina jiki shine furotin whey. Ana yin sa ne daga ruwan madara na yau da kullun ta hanyar cire mai da sauran abubuwan da ba sunadarai ba a cikin aikin tacewa. Whey protein yana sha, don haka ya dace don amfani kafin da bayan motsa jiki. Yana kunna kuzarin jiki, yana jinkirta shayar da mai kuma yana shayarda jiki da amino acid mai gina jiki don gina tsoka.

Furotin Whey: cikakken bayani

Ya danganta da maida hankali akan furotin whey protein shine na nau'ikan masu zuwa:

• Furotin whey yana mai da hankali. Ya ƙunshi furotin zuwa 89%, yayin ci gaba da ɗan kitse da lactose. Narkar da shi don awanni 1.5-2.
• Sunadarin Whey. Ya ƙunshi furotin 90-95% - wannan matakin an same shi ta hanyar amfani da zurfin tacewa. Narkar da 1-1. 5 hours. Babu kusan mai da lactose.
• Whey hydrolyzate. Ya ƙunshi kashi 99% na furotin kuma yana ɗaukar saurin sha (cikin awa 1). Hydrolyzate yana da darajar darajar halittar sunadarai whey.

Girman haɓakar furotin a cikin furotin furotin, ƙimarta ta fi tsada. Mafi shahararren samfur a kasuwar abinci mai gina jiki shine ƙoshin furotin na whey saboda ƙimar mafi kyau da inganci.

Abin da kuke buƙatar sani game da furotin whey:

• Sauke hankali da sauri, don haka furotin whey cikakke don kafin da bayan horo.
• Yana da darajar ƙirar halitta.
• Ya ƙunshi kusan dukkanin kewayon amino acid.
• Yana narkewa sosai, yana da dandano mai daɗi.
• Saboda tsananin saurin koyo yana da wuyar amfani da dare da tsakanin cin abinci.
• Lokaci don "aiki" na awanni 1-2.

Manyan 3 mafi kyawun furotin whey sunada hankali

1. Ingantaccen Abinci mai gina jiki 100% Whey Gold Standard
2. SAN 100% Tsarkakakken Titanium Whey
3. Ultimate Gina Jiki Prostar 100% Whey Protein

Manyan 3 mafi kyawun whey sunadarai sun ware

1. Ultimate Gina Jiki ISO Sensation 93
2. MHP Nectar
3. SAN Titanium Ware Babban

Manyan 3 mafi kyawun whey hydrolyzate

1. Scitec Gina Jiki 100% Hydrolyzed Whey Protein
2. Ingantaccen Abincin Abincin Platinum Hydro Whey
3. BioTech Iso Whey Zero

Furotin na Casein (Caseine)

Sinadarin Casein furotin ne mai saurin tafiya, wanda yake narkewa tsawon lokaci. Saboda wannan dalili, bai dace da amfani ba kafin da bayan motsa jiki. Casein kuma ana yin shi ne da madara: wani sashi yana zuwa samar da furotin na whey, wani kuma - samar da sinadarin casein. Saboda ƙananan ƙarancin sha, casein shine cikakken samfurin don amfani kafin kwanciya bacci. Duk tsawon daren naku tsoffin sunadaran sunadaran gina jiki na tsawon rai.

Casein furotin: cikakken bayani

Abin da kuke buƙatar sani game da casein:

• Sannu a hankali, yana samar da amino acid mai ɗorewa zuwa ƙwayoyin tsoka.
• Saboda wannan dalili, casein ya dace don amfani kafin lokacin bacci.
• Wanda ba'a so don amfani kafin da bayan motsa jiki.
• Casein yana da wadatar alli.
• Dangi da sauran sunadaran ba shi narkewa sosai, yana da dandano mara kyau.
• Lokaci "aiki" 4-10 hours.

Manyan 3 mafi kyawun sunadarin casein

1. Ingantaccen Abinci mai gina jiki 100% Casein Girman Zinare
2. Ranar Weider da dare Casein
3. Gyara Elite Casein

Furotin waken soya (Soy proteinine)

Furotin waken soya shine furotin na kayan lambu, haka abin yake amino acid abun da ke ciki bai cika cika ba. Bugu da ƙari, ba shi da tasiri mai tasiri akan ci gaban tsoka, irin su furotin whey. Koyaya, furotin soya foda shine kyakkyawan zaɓi ga masu cin ganyayyaki da waɗanda ke da rashin haƙuri ga samfuran kiwo. Sunadaran waken soya yawanci suna zaɓar 'yan mata saboda yana tasiri ga samar da hormones mata.

Abin da kuke buƙatar sani game da furotin soya:

• Yana da ƙarancin amino acid da ƙimar darajar ƙarancin dukkanin sunadaran da ke sama.
• Mafi dacewa ga jikin mace, tunda waken soya yana ƙara haɓakar homon ɗin mata a jiki - estrogen, yayin kuma lokaci guda yana rage adadin testosterone.
• Yana rage matakin cholesterol a jiki.
• Rashin narkewa cikin ruwa, yana da ɗanɗano mara kyau.
• Soya - kayan kayan lambu duka, don haka sun dace da masu cin ganyayyaki.
• Za a iya cinyewa bayan motsa jiki ko tsakanin abinci.
• Lokacin "aiki" sa'o'i 3-5

Manyan 3 mafi kyawun furotin waken soya

1. Pure Soy Protein Ware
2. Kwayar Halittar Halittar Halitta
3. Scitec Gina Jiki Soy Pro

Kwai mai gina jiki (EGG)

Kwan ƙwai yana da mafi darajar ilimin halittu, shi ne mafi kusa da manufa na gina jiki samfurin. Wannan nau'in sunadaran an yi shi ne daga farin kwai kuma yana da mafi girman matakin narkewa. Ba a shahara musamman azaman samfuri na tsaye ba saboda tsada. Maiyuwa ya dace da waɗanda ke da rashin haƙuri ga samfuran kiwo.

Abin da kuke buƙatar sani game da furotin ƙwai:

• Zai dace don amfani da safe, kafin da bayan horo.
• Tana da darajar darajar halitta
• Ya ƙunshi cikakken amino acid, furotin na ƙwai shine cikakken furotin.
• Kudin mafi tsada.
• Lokaci don "aiki" na awanni 3-5.

Manyan 3 mafi kyawun furotin

1. Ingantaccen Kwayar Kwayar Kwai
2. CYBERMASS Kwai Kwai
3. RPS Abincin Abincin Kwai

Masana sunadarai da yawa

Multicomponent ko hadadden furotin hade ne na nau'ikan furotin daban (whey, madara, kwai, waken soya, da dai sauransu) wanda ke ba ku damar samun su kai tsaye cikakken saitin amino acid daban. Ba kamar whey ba a hankali yake nutsuwa, sabili da haka ya zama mafi amfani a aikace. Furotin na Multicomponent / dacewa don amfani duka bayan motsa jiki da cikin yini. Irin wannan furotin galibi ana hada shi da ƙarin amino acid, BCAAs, glutamine, ƙoshin lafiya, har ma da halittar.

Hadadden furotin: cikakken bayani

Abin da kuke buƙatar sani game da furotin masu ɗimbin yawa:

• Za a iya cinyewa bayan motsa jiki ko tsakanin abinci.
• Shin yafi dacewa azaman kayan ƙarin, yana da kyau a haɗa shi da whey da casein
• Daga sunadaran gina jiki masu yawa sune mafi girman darajar nazarin halittu.
• Yana da farashi mai rahusa
• Lokacin "aiki" sa'o'i 3-6.

Manya 3 mafi kyawun mnogokomponentnyh sunadarai

1. Farashin MHP
2. Furotin na Weider 80 +
3. BSN Syntha-6

Ruwan madara (Milk)

Furotin Milk ba shi da shahara sosai fiye da sauran nau'ikan sunadarai. Wannan nau'in furotin shine 20% ya ƙunshi furotin whey, kuma 80% na casein. Saboda gaskiyar cewa babban ɓangaren furotin na madara ya ƙunshi furotin mai saurin, ana iya amfani da shi da dare ko tsakanin cin abinci.

Abin da kuke buƙatar sani game da furotin madara:

• Za a iya cinyewa tsakanin abinci saboda babban abin da ke ciki na casein.
• Wanda ba'a so don amfani kafin da bayan motsa jiki.
• Ya ƙunshi lactose, saboda haka ba duka ya dace ba saboda abubuwan da ke narkewa.
• Yana da farashi mai rahusa
• Lokacin "aiki" sa'o'i 3-4.

Yana da mahimmanci a lura cewa kowane nau'in furotin (ba kawai whey ba!) ya danganta da matakin matatar da za a iya kerawa azaman mai da hankali, keɓe shi da kuma samar da shi.

Tebur mai amfani na nau'ikan furotin

Don tsara bayanan da aka bayar, bayar da tebur da aka shirya, wanda ke gabatar da manyan bambance-bambance tsakanin nau'ikan furotin daban-daban.

Bayani na asali game da nau'ikan furotin

Mafi kyawun lokaci don ɗaukar furotin

Mafi kyawun furotin kowannensu

Tabbas, irin wannan bayanin mai wahalar fahimta da tuna shi. Idan kawai kuna tunanin siyan abinci mai gina jiki ne, kuma baza ku iya yanke shawara akan wani nau'in furotin ba, to ku dakatar da zaɓinku akan furotin na whey. Don masu farawa, zaku iya zaɓar furotin mai da hankali, amma ku mai da hankali ga abubuwan furotin da aka jera akan kunshin. Idan kuna da ikon kuɗi, to ku ci gaba ku sayi furotin whey keɓe.

Dubi kuma:

• 10arin kayan wasanni na XNUMX mafi girma: abin da za a ɗauka don haɓakar tsoka
• Halitta: me yasa buƙatar wanda za a ɗauka, fa'ida da cutarwa, ka'idojin shiga
• BCAA: menene, me yasa ake buƙata, wanda za'a ɗauka, fa'ida da cutarwa, ka'idojin shiga
• Halitta: me yasa buƙatar wanda za a ɗauka, fa'ida da cutarwa, ka'idojin shiga