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Whey protein shine nau'in abinci mai gina jiki na wasanni, wanda shine cakudawar sunadarai na kiwo. 'Yan wasa suna amfani da furotin Whey don tallafawa ci gaban tsoka. Foda furotin yana narkewa a cikin ruwa (yawanci madara ko ruwa) kuma ana amfani dashi azaman girgiza furotin tare da ɗanɗano mai daɗi.
A wannan lokaci a lokaci, furotin whey shine mafi kyawun kuma mafi kyawun samfurin sayarwa. Daga cikin masu koyon aikin da kyar suke haduwa da wani wanda bai taba gwada furotin ba. Binciken 'yan wasa game da wannan kayan wasan motsa jiki yana da kyau koyaushe: amfanin furotin na whey hakika, kodayake, ba shakka, amfani da shi baya ƙyamar buƙatar ƙwararren horo.
Abubuwan da aka gabatar ɗin sun fi kusa da masu sha'awar motsa jiki (dukansu biyu masu ƙwarewa da ƙwarewa) tare da wannan nau'in abinci mai gina jiki. Furotin Whey ya banbanta gwargwadon darajar tsarkakewa da fasahar samarwa. Marubucin ba zai ambaci amfani da ingancinsa kaɗai ba, har ma da cutarwa ko ƙetare wannan filin wasan, dacewarsa da sauran abubuwan wasannin motsa jiki, baratar da aikace-aikacenta a cikin abincin horo, da kuma ƙa'idodi da takamaiman liyafar.
A kan furotin whey
Wurin furotin ya ƙunshi sunadaran madara waɗanda aka ware daga whey. An kafa Whey yayin kafa madara kuma a zahiri, samfuri ne na kera cuku. Protein a cikin magani ba shi da yawa, kuma na dogon lokaci ana ɗaukar shi kawai ɓarnar samar da cuku. Ya ɗauki shekaru da yawa na haɓaka fasaha a cikin samar da abinci don karɓar abincin wasanni na wannan kayan, sama da kashi 93% wanda ya ƙunshi ruwa ya yiwu.
Don samun isasshen furotin na whey ana amfani da shi, wanda furotin ya rabu da mai da lactose - takamaiman nau'in carbohydrate da ke cikin madara. Don aiwatar da wannan tacewa, an ƙirƙira murfin yumbu tare da ramukan microscopic, waɗanda ke riƙe da ƙwayoyin furotin, amma sun ɓace lactose da mai. Akwai nau'ikan membranes huɗu masu girman rami daban -daban don haka tacewa. An yi amfani da shi bayan tacewa, maida hankali da bushewa yana ba da samfurin da aka gama. Don ƙarin tsarkakewa kuma ana amfani da musayar ion, lokacin ban da tacewa, ƙwayar ions da ke ɗaure da furotin yana shafar maganin.
A abun da ke ciki na whey furotin
A cikin furotin whey na furotin, game da 20%; yafi, game da 80% na wani nau'i na furotin - casein (a cikin sauran dabbobi masu shayarwa, gami da mutane, wannan rabo zai banbanta). Daga casein kuma yana sanya keɓaɓɓen furotin na wasanni - melanosomes, wanda ya dace don ɗauka da daddare. Hakanan furotin na Whey yana saurin saurin sauri, kuma ya ƙunshi musamman: beta-lactoglobulin (65%), alpha-lactalbumin (25%), bovine serum albumin (8%). Ana gabatar dashi a cikin wannan da sauran abubuwa na yanayin furotin, alal misali, immunoglobulins - kwayoyi masu kare jikin garkuwar jiki.
A cikin samfurin ƙarshe da ake kira furotin whey kuma ya zo tare da wasu abubuwa: lactose, mai, cholesterol, da sauransu. Digiri na abubuwan da suke ciki na iya bambanta dangane da tsaran samfurin ƙarshe (akan rarrabaccen furotin na whey akan matakin tsarkakewa, duba ƙasa).
Me yasa ake buƙatar furotin whey?
Saurin shayarwar sunadarin whey babba, saboda haka, tare da wasu nau'ikan (nama, kwai) da ake kira da "sauri". Wadannan nau'ikan abinci mai gina jiki an narkar dasu da sauri kuma jiki yana karbar wani bangare na amino acid mai inganci - kayan gini na tsoka. Wannan adadin furotin (da amino acid, bi da bi) wanda ya ƙunshi furotin na wasanni, babu samfurin halitta a cikin irin wannan ɗan gajeren lokacin da ba zai iya bayarwa ba.
Don haka, ɗauki furotin whey lokacin da nake buƙatar isowar amino acid da sauri, tunda wannan nau'in sunadaran yana sha. Kuma idan haka ne, to wannan yakamata ayi yayin lokacin motsa jiki mai ƙarfi, da kuma lokacin fita cikin tsarin horo, don kar a rasa cin nasara tare da irin wannan wahalar ƙarfin tsoka (wataƙila kaɗan rage adadin furotin whey).
Protein da aka samu daga whey shine babban sinadari a yawancin kayan abinci na wasanni. An yi amfani da furotin whey zai iya zama kusan nau'i mai tsabta (whey sunadarai), a hade tare da wasu nau'in furotin (hadaddun sunadarai)a hade tare da carbohydrates (masu cin riba) kuma a hade tare da sauran masu gogewa. Wani samfurin da ake kira "furotin madara" yawanci haɗuwa ne na whey da kuma sunadarin casein.
Kara karantawa game da nau'ikan PROTEIN
Fa'idodin whey:
- Ba wa jiki amino acid don gina tsoka kuma, a sakamakon. ƙara ƙarfin aiki.
- Furotin Whey (musamman a cikin tsarkakakkiyar sigarsa) yana ba da gudummawa wajen ƙona kitse kuma 'yan wasa suna amfani da shi a lokutan "bushewa".
- Amfanin sunadarai yana rage jin yunwa kuma yana “shagaltar da” jiki daga sha'awar abinci mai ƙoshin lafiya, wadatacce cikin sauƙin narkewar abinci mai ƙuna da mai.
- Shakewar furotin na Whey yana da ɗanɗano mai ɗanɗano kuma yana narkewa cikin ruwa, yana da kyau a ɗauka azaman abun ciye-ciye.
- Furotin na Whey idan aka kwatanta shi da sauran kayan abinci wanda aka siyar akan farashi mai sauƙin gaske kuma kusan kowa yana dashi.
- Bisa ga wasu nazarin, whey protein mai ci gaba na yau da kullun na iya rage matakin cholesterol a cikin jini.
- Irin wannan furotin yana da maganin antioxidant da anti-inflammatory.
- Akwai ra'ayi cewa furotin whey na iya zama da amfani ga waɗanda ke fama da ciwon sukari na nau'i na biyu: yana taimakawa rage matakan sukarin jini.
- Yanayi guda tare da rage hawan jini: bincike da yawa sun nuna cewa furotin whey ya taimaka wajen daidaita karfin jini ga wadanda ke fama da hauhawar jini.
- A kasuwar abinci mai gina jiki yana gabatar da babban adadin furotin na whey (wannan shine mafi shahararrun samfuran wasanni), gami da wannan ƙirar ta asali mai daɗi kuma mai ban sha'awa (misali, ɗanɗano cappuccino, kwakwa, kukis, kek, mint).
Contraindications whey gina jiki:
- Wataƙila babban batun ga masu amfani, furotin whey shine haɗarin rashin maganin lactose: wannan lamarin mafi yawan lokuta ana bayyana shi ta hanyar matsaloli tare da narkewar abinci (gudawa, kumburin ciki) waɗanda suka “kasa” sun gwada ƙwayoyin whey. Akwai hanyoyi biyu don magance wannan matsalar. Ana amfani da zaɓi na farko don maye gurbin furotin na whey a cikin wani nau'i na daban, tare da mafi girman mataki na tsarkakewa da lactose kyauta (keɓe). Hanya ta biyu: gwada kowane nau'in furotin na "saurin" na asalin dabbobi (misali kwai).
- Zai iya zama rashin haƙuri ga wasu abubuwan da aka haɗa waɗanda ke cikin abinci mai gina jiki bisa tushen furotin whey: kayan zaƙi, ɗanɗano, da sauransu .Ya kamata bincika sashin a hankali kafin siyan.
- Ya kamata ku guji shan furotin na whey: mata masu ciki da masu shayarwa; mutanen da ke fama da cututtuka daban-daban na tsarin narkewa da sauran gabobin ciki; mutanen da ke fama da cutar kansa.
Cutar furotin whey
Matsalolin da ke tattare da amfani da shi tare da furotin na whey, suna faruwa ba zato ba tsammani, yana ɗaya daga cikin mafi amincin nau'in wasan motsa jiki. Duk da haka, shin akwai yiwuwar shari'ar da furotin whey yake da illa ƙwarai (banda rashin haƙuri da lactose)?
A ka'idar, Ee, amma mai yiwuwa ba furotin mai taya bane kamar haka (kodayake rashin lafiyan furotin na madara yana yiwuwa, kodayake ba safai ake samun sa ba), kuma mafi sau da yawa a cikin abinci mai gina jiki. Irin wannan abincin ba zai iya haifar da gudawa da maƙarƙashiya kawai ba, har ma yana ƙara haɗarin wasu nau'o'in ciwon daji (hanji na ciki, maƙogwaro) da ci gaban ciwon sukari na nau'I na biyu (kuma wannan duk da ikirarin da ake da shi game da matsayin mai kyau na furotin don tsari na matakan sikarin jini).
Hadarin ga lafiyar koda da kashi; har yanzu da tsinkaya, har yanzu ana buƙatar gudanar da cikakken nazarin waɗannan matsalolin masu yuwuwar. Kuma kuma, ba wai kawai game da furotin whey bane, da yawan cin furotin kwata-kwata.
Hankali gama gari da taka tsantsan ba za a iya “saka” ta atomatik a cikin kowane ɗayan iri iri na abinci mai inganci ba. Dan wasa mai fama da wasu matsalolin lafiya, yakamata ya nemi shawara daga likitoci kuma ya tantance duk wata kasada.
Wanene mai ba da shawara don ɗaukar furotin whey:
- Mutanen da ke cikin wasanni masu ƙwarewa - don tallafawa ci gaban tsoka da saurin dawowa bayan damuwa.
- Mutanen da ke cikin motsa jiki a cikin motsa jiki, a kan titi ko a gida - don tallafawa da haɓakar ƙwayar tsoka.
- Mutanen da ke cikin motsa jiki kuma suna son rasa nauyi - a matsayin ƙaramin abun ciye-ciye da rage nauyi.
- Mutanen da suka sha wahala cikin aiki na jiki, don wadataccen murmushin tsoka bayan yawan aiki.
- Mutane, saboda wani dalili ko wata, suna fama da gajiya da ƙarancin nauyi don ƙimar nauyi.
Ayyuka masu karɓar furotin whey
Akwai manyan nau'i uku na furotin whey: tattara, ware, hydrolyzate. Duk nau'ikan furotin na whey a cikin abinci mai gina jiki sun haɗa da ɗayan waɗannan sifofin, ko haɗuwa da su.
1. Mai da hankali
Proteinungiyar furotin ta Whey (WPS) ita ce mafi yawa na kowa da araha nau'ikan da matsakaicin mataki na tsarkakewa. Rabon furotin a ciki zai iya kaiwa cikin mafi kyawun al'amari 89%, kuma yawanci ya haɗa da adadin lactose mai kyau (daga 4% zuwa kusan 52%) da mai (1-9%). Babu shakka bai dace da mutanen da ke haƙuri da lactase ba, amma ga wasu mutane kyakkyawan furotin ne mai aiki.
Mafi mashahuri whey fi mai da hankali:
- 100% Whey Gold Standard (Ingantaccen Gina Jiki)
- 100% Tsarkake Titanium Whey (SAN)
- Prostar 100% Whey Protein (Babban Abinci)
2. Kebe
Furotin Whey ya ware (WPI) - a zahiri yana da hankali ɗaya amma tare da mataki mafi girma na tsarkakewa. Sunadaran dake ciki tuni 90-95% (a aikace sama da kashi 93%, mai wahalar samu), lactose yayi ƙasa da yadda yake a baya (0,5-1%) da kuma yawan kitse. Ya fi tsada fiye da hankali, waɗanda waɗanda ba sa haƙuri da lactose suke amfani da su, har ma da ƙarin ƙwararrun masu horar da 'yan wasa a gaban ikon kuɗi.
Mafi mashahuri whey ware:
- Tsarin ISO ISO 93 (Ultimate Gina Jiki)
- Titanium Ya ware Babban (SAN)
- Nectar (MHP)
3. Hydrolyzate
Whey protein hydrolyzate (WPH) - wannan nau'in sunadarin whey an riga an gama yin shi da danshi, kuma duk da cewa kaso yana da ɗan kaɗan fiye da wanda aka keɓe (kusan kashi 90%), amma yana da saurin sha. Yana da ƙaramin zaɓi na rashin lafiyan, amma tsada sosai. Saboda ferment yana da ɗanɗano mai ɗaci, sabanin nau'ikan biyu na baya, wanda ke halayyar madara.
Mafi mashahuri whey hydrolysates:
- 100% Amintaccen Whey Protein (Ingantaccen Gina Jiki)
- Platinum Hydro Whey (Ingantaccen Gina Jiki)
- Iso Whey Zero (BioTech)
Wani nau'in furotin za a zaɓa kuma me yasa? Mafi yawan 'yan wasan da ke da matsala game da haƙurin lactose sun dace whey protein sunada hankali: shine farashin rabo / aikin kusa da mafi kyau duka. A kan wannan ra'ayi, da bukatar dakatar da su da hankali, ceteris paribus, da karin cewa kasuwa gabatar quite mai yawa ingancin kayayyakin daga yawan concentrates.
A gaban damar kuɗaɗe za ku iya gwada keɓaɓɓen furotin da keɓaɓɓen ƙwayoyin cuta, sun fi tasiri wajen bushewa (zaɓi ga membobin ginin jiki da ƙoshin lafiya, suna shirin gasa). Idan matsaloli tare da lactose zai fi kyau amfani da keɓewa (inda mafi ƙarancin hakan).
Abinda ake buƙata na yau da kullun
Abubuwan buƙatun furotin na yau da kullun a cikin 'yan wasa lamari ne mai rikitarwa, wanda ya rigaya ya karya kwafi da yawa. Wasanni a cikin wallafe-wallafen zaka iya samun adadi na giram 2 na furotin akan kilogiram 1 na nauyin ɗan wasa. A zahiri, wannan zangon zai iya faɗaɗa daga 1.5 g zuwa 3 g da kilogiram 1 na nauyin jiki. Duk wannan ya dogara ne da ƙimar horo da halaye daban-daban na mai koyon aikin, da maƙasudinta: a sauƙaƙe, samun nauyi abu ɗaya ne, amma ƙoƙarin shiga wani nau'in nauyi wani abu ne daban. Da yawa suna ba da shawara su mai da hankali kan abubuwan da kuke ji, musamman a haƙiƙa haɓakar sakamakon wasanni ko rashin sa. Bisa ga wannan ne don daidaita adadin furotin a cikin abinci da kuma jimlar abun cikin kalori.
Idan muka yi magana game da aikin da aka fi sani, da yawan adadin furotin na yau da kullun yayin horo mai ƙarfi ya zama:
- Don ci gaban tsoka: 2.5 g da kilogiram 1 na nauyin jiki
- Don ƙona mai: 2 g ta 1 kilogiram na nauyin jiki
Wato, idan kun yi nauyi 80 kg jimlar buƙatun furotin na yau da kullun lokacin da nauyin zai zama 200 g. Lura cewa wannan shine buƙatun gama gari na furotin daga duk abincin da kuke ci yayin rana, kuma ba kawai daga furotin wasanni ba. Abincin gina jiki ya haɗa da nama, kifi, qwai, cuku, kayan wake. Alal misali, a cikin 100 g na nono kaza ya ƙunshi gram 25 na furotin. Kara karantawa game da yadda ake lissafin adadin furotin a cikin samfuran da aka karanta a cikin wannan labarin. Matsakaicin furotin na samfuran yau da kullun yakamata ya zama aƙalla 60-70% na ƙimar furotin yau da kullun. ba kwa buƙatar cin zarafin abincin wasanni don lalata abinci na halitta.
Yin amfani da furotin whey
Cikakke tare da tulu na furotin shine mafi kusantar diba (diba), wanda yawanci yakan saukar da 30 g busassun foda. Lura cewa 30 g shine jimlar yawan foda, maimakon tsarkakakken furotin. Idan, alal misali, furotin whey ya ƙunshi furotin na 80% a cikin ɗayan ɗayan shine gram 24 na furotin mai tsabta. Dangane da haka, don amfani da giram 50 na furotin kuna buƙatar cin furotin whey biyu masu arha. Zai fi kyau a raba cikin abinci 2-3.
Ingantaccen abincin gina jiki:
- Nan da nan bayan farkawa, don shawo kan abubuwan da ke haifar da lalacewar dare, ba wa jiki “saurin” amino acid.
- A lokacin rana tsakanin abinci (zai fi dacewa kafin horo).
- Kimanin awanni 1.5 kafin motsa jiki (hydrolyzate da rabin awa).
- Nan da nan bayan horo (ko bayan minti 30-40, idan dan wasa nan da nan bayan zaman horo ya ɗauki BCAAs).
Don lokacin bacci “mai sauri” whey furotin shine mafi kyawun zaɓi. Da daddare ya fi kyau a sha sinadarin “casein” ko “protein” (cakudadden furotin da “saurin”). Wannan dabarar zata tabbatar da wadatar amino acid a daren bacci.
Yin amfani da furotin na whey a kwanakin motsa jiki:
- rana ta farko - safe
- hanya ta biyu - aikin motsa jiki
- fasaha ta uku bayan motsa jiki
Idan ya cancanta, ƙarin dabaru na furotin whey a cikin ranar horo na iya zama tsakanin cin abinci.
Yin amfani da furotin whey a cikin kwanakin hutu:
- rana ta farko - safe
- liyafar ta biyu - tsakanin karin kumallo da abincin rana
- fasaha ta uku tsakanin abincin rana da abincin dare
Manyan sunadarai 10 na whey
Dokokin girki da cin abinci mai gina jiki
- Don shirya sau ɗaya na furotin mai laushi zaka buƙaci gram 30 na furotin furotin (1 diba).
- Kuna iya canza hidimar da kan ku, amma ku tuna da hakan jiki ba zai iya narkar da fiye da gram 30 na furotin a kowane abinci ba. Don haka yi amfani da mataki daya daga babban adadin whey protein wanda bashi da ma'ana.
- Ga mai laushi mai narkewa, gauraya furotin mai ƙamshi a cikin shaker ko blender, ƙara 250-300 ml na ruwa ko madara mai mai mai yawa. Idan kana da rashin haƙuri ga lactose, wannan yana narke furotin a cikin ruwa kawai.
- Lokacin yin hadaddiyar giyar, tabbatar cewa foda ya narke har zuwa taro iri ɗaya ba tare da lumps ba. Cikakken rushewar busasshiyar samfur na iya lalata sha.
- A cikin shirye-shiryen hadaddiyar giyar kar a yi amfani da ruwan zafi, in ba haka ba sunadaran zai toshe kuma ya rasa wasu abubuwan amfaninsu.
- Lokacin shan furotin whey bayan motsa jiki, zaku iya narkar da shi cikin ruwa, da ruwan 'ya'yan itace (wannan zaɓin bai dace da rasa nauyi ba). Ruwan 'ya'yan itace shine tushen carbohydrates mai sauki, wanda a hade tare da protein mai sauri zai ba jikin ku karfi don ci gaban tsokoki.
- Hakanan yana iya taimakawa a yayin da ake hada protein da sauran sinadarai, kamar su 'ya'yan itace, ayaba, goro, da dai sauransu. Kodayake a wannan yanayin zaku iya sayan cansan gwangwani na furotin a cikin dandano daban-daban kuma su canza a tsakanin su.
- Ana iya amfani da furotin na furotin don dafa abinci mai ƙarancin furotin. Misali, da yawa suna son gasa furotin muffins ko casseroles - suna da daɗi da gina jiki. Gaskiyar gaskiyar furotin a cikin wannan yanayin zai zama ƙasa.
- Mafi yawan lokuta yawancin furotin na whey yakan rabu zuwa abinci 2-3: safe, kafin horo da kuma bayan horo. Idan kuna shirin shan furotin whey sau ɗaya a rana, zai fi kyau kuyi shi bayan motsa jiki.
- Idan kana son rage kiba, to ya halatta ka maye gurbin abinci daya na furotin na whey, amma dole ne ka sarrafa abincinka na yau da kullun zuwa yawan wadataccen bitamin, ma'adanai da abubuwan gina jiki. Ka tuna cewa furotin shine kawai plementarin kuma ba madadin ainihin abinci ba.
Yaya za a lissafa kuɗin kuɗin furotin?
Dangane da sauran kayan abinci masu gina jiki na wasanni na whey yana da tsada mai araha. Amma a wace kuɗin kuɗi kuke buƙatar ƙididdigewa a gaskiya?
Bari mu lissafa kudin da kowane mai aiki kera mai kera da mai kera keɓaɓɓe-misali mashahuri masana'antun: Prostar 100% Whey Protein (Ultimate Nutrition) da Isolate Supreme (SAN). Nawa ne kudin don samun sau ɗaya na furotin shake?
Mai da hankali Prostar 100% Whey Protein (Ultimate Gina Jiki)
Kudin kunshin Prostar na 100% Whey Protein (kilogram 2.4), wanda ya hada da kayan aiki 80, yakai 2900 rubles. Wato, Kudin da ake amfani da shi na whey tattara $ 36. Servingaya daga cikin sabis shine 25 g na furotin da 120 kcal. Da kyau sau 3 na whey tattara (75 g furotin) zasu kasance a cikin kewayon 110 rubles.
Keɓe Titanium Ya ware Babban (SAN)
Kudin shirya Titanium Isolate Supreme (kilogiram 2.3), wanda ya hada da saba 75, shine 4,900 rubles. Wato, farashin kowace furotin whey ware shine 65 rubles. Servingaya daga cikin sabis shine gram 27 da adadin kuzari 110. Da sharadin 3 sabis na keɓaɓɓen furotin ware (gram 81 na furotin) zai kasance a cikin zangon 200 rubles.
Tabbas, farashin zai bambanta dangane da takamaiman samfuran. Misali, an ɗauki wasu samfuran da aka fi sani da su don nuna ƙididdiga masu wakilci na ƙimar amfani da furotin whey.
Furotin na Whey da sauran ramin wasanni
Protein sau da yawa daya daga cikin manyan abubuwan motsa jiki na abinci (tare da ingantattun samfuran halitta waɗanda ba za a iya maye gurbinsa ba). Sunan furotin na whey ya dace da kowane nau'in abinci mai gina jiki na wasanni da abubuwan wasanni. Koyaya, wasu ƙa'idodin shigar suna buƙatar sani:
- Kada ku ɗauki furotin a lokaci guda tare da amino acid kamar BCAAs da talakawa. Ya kamata a dakata tsakanin shan amino acid da furotin na minti 30-40, saboda ikon jiki na sha amino acid yana da iyaka kuma samfuran biyu na iya hana sha juna.
- Za'a iya gudanar da karɓar liyafar ta furotin da mai karɓa, amma kuma kar a dame su a cikin hidimomi ɗaya (a cikin furotin mai ƙara nauyi da haka ya ƙunsa)
- Ana cin abinci mai saurin whey da dare. Kafin bacci shine mafi kyau a sha hadadden furotin ko casein.
Wani sauran furotin don maye gurbin whey? Furotin Whey shine furotin na dabba tare da kyakkyawan amino acid, wanda kuma yake tattare da saurin sha (sabanin casein). Kadarorin aiki sun yi kama da shi a farkon nama da kwai (mafi kyawun kayan amino acid) sunadarai. Gaskiya ne, kuma zasu kashe kuɗi fiye da yadda aka saba keɓe su.
Tambayoyi 10 da amsoshi game da furotin whey
1. Whey protein shine cutarwa masu illa?
Ana samar da furotin na Whey daga albarkatun ƙasa, "Chemistry" bai wuce kayan kiwo daga kantin sayar da kayayyaki ba (wanda kuma zai iya ƙara dandano, da sauransu). Af, sune nau'ikan furotin tare da dandano na halitta (koko, alal misali) ko ma ba tare da su ba.
Sau da yawa sunadaran wasanni suna wadatar da bitamin, ma'adanai, enzymes don narkewa da sauran kayan abinci masu amfani, don haka ana iya kiran waɗannan samfuran lafiya da amfani ga mutanen da ke fuskantar matsanancin motsa jiki.
2. Yaya tasirin furotin whey yake don ci gaban tsoka?
Ee, yana da tasiri. Bugu da ƙari, idan kuka kwatanta kuɗin da aka kashe da fa'ida mai amfani, ƙwayoyin sunadarin whey shine mafi ingancin wurin wasan motsa jiki. Furotin na Whey yana da kyakkyawan amino acid, wanda yake samarda jikinsu cikin sauri da inganci.
Bugu da kari, don samun wannan adadin furotin (da amino acid, bi da bi) daga abinci na asali shi kadai yana da matukar matsala, wannan zai haifar da babban nauyi akan tsarin narkewa. Zai fi kyau ka hada cikin furotin din abincinka na wasanni ka samarwa jikinka tubalin gini dan gina tsoka.
3. Yaya tasirin furotin whey yake don rage nauyi?
Bari mu ce, furotin whey yana inganta asarar nauyi. Ba za a iya kiran furotin na Whey samfurin # 1 don ƙona mai ba, amma wani aiki a cikin wannan yanayin yana da.
Wannan tasirin ya faru ne saboda dalilai da yawa:
- don narkar da sinadarin mai da ake bukata na enzymes (suma sunadarai), bi da bi, yawan cin sunadarin a jiki zai samar da kayan aikin kitse mai mai;
- furotin yana rage yunwa kuma yana jinkirta sha na carbohydrates;
- akan hadewar furotin, kuma, yana bukatar kuzari don samun shi, jiki na iya amfani da shi gami da kuzari daga sarrafa kitse.
4. Zai fi kyau a sha don girman tsoka: mai kara nauyi ko furotin?
Duk ya dogara da nau'in jikin 'yan wasan, kayyade genetically. A cikin nau'ikan jikin endomorphic da mesomorphic ya fi kyau a sha furotin: muscular ta yanayi mesomorph karin kuzari na carbohydrates da ke ƙunshe cikin mai karɓar nauyi, kawai ba sa buƙatarsa kuma don haka zai yi kyau a ci gaba; kuma mai samun nasarar endomorph sharri ne kawai: mutum, mai son karuwanci zai ba shi sabon kitso.
Tare da ectomorphy yanayin ya bambanta: an ba shi nauyi (duka Janar da mussamman) tare da wahala mai ƙarfi, kuma ƙarfin da aka samu daga karɓar mai riba zai taimaka wajen ciyar da wannan aikin gaba, haɗuwa da furotin + carbs a wannan yanayin, ya fi kyau kawai furotin.
5. Whey protein yafi cutarwa ko yafi kyau?
Ga lafiyayyen mutum da ke motsa jiki a kai a kai, ko fuskantar wani muhimmin furotin na motsa jiki (whey ko wani) mai fa'ida ba tare da wata shakka ba. Haɗarin haɗarin (idan akwai) ƙarancin abu ne kaɗan.
Matsaloli mafi yawan matsaloli tare da narkewa saboda rashin haƙuri da lactose ko waninsu. A wannan yanayin, kawai buƙatar maye gurbin furotin whey mai da hankali don ware, ko hydrolyzate ƙananan siffofin masu guba. Hydrolyzate yana samun sauki sosai saboda gaskiyar cewa sunadaran da ke ciki tuni sun shanye jiki (ƙananan rauni a kan hanyar narkewa).
Lalacewar ka'idoji daga cin furotin yana yiwuwa a gaban takamaiman matsalolin kiwon lafiya. A wannan yanayin, ya zama dole a nemi likita kafin a sha. Da kyau, hanyar ku ta yau da kullun game da shigar da filin motsa jiki, ba shakka.
6. Shin yana da daraja shan furotin whey ba tare da motsa jiki ba?
Yin wannan yana da ma'ana kawai a gaban mahimmin nauyin jiki wanda ba a bayyana yanayin rayuwar ɗan adam ba. Mai aikin gini, ma'aikacin hanya ko mai hakar gwal - misalai na lokuta inda furotin whey ya cancanci ɗauka ba tare da wasa ba. Idan motsa jiki mai wahala ba haka bane, to babu buƙatar haɗa wannan adadin furotin a cikin abincin: jikin da baza ku buƙace shi ba kuma wataƙila ba zai nitse ba.
Banda na iya zama lokuta lokacin da kuke cin isasshen furotin daga abinci na yau da kullun (alal misali, kada ku ci nama, kifi, cuku, cuku). A wannan yanayin yana da ma'ana a ɗauki furotin na wasanni don rama raunin amino acid.
7. Zan iya shan furotin na whey a cikin matsalolin koda?
Dangane da matsalolin koda mai tsanani (matsalar gazawar koda, alal misali) daga shan furotin whey ya zama dole a guji. Lafiya ta fi wasu abubuwa muhimmanci, kuma sakamakon wasanni gami da.
8. Zan iya shan furotin na whey tare da rashin haƙuri da lactose?
Kuna iya, amma kawai kar a maida hankali, inda ya ƙunshi abubuwa da yawa. Yanke shawarar da ta dace game da rashin haƙuri don ɗaukar keɓance inda lactose bai fi 1% ba.
9. Shin ina bukatar shan girlsan mata masu furotin?
Haka ne, 'yan matan da ke cikin horo mai nauyi tare da "baƙin ƙarfe" suma suna buƙatar haɓaka furotin mafi girma, a matsayin maza, bambancin kawai shine saboda ƙarancin nauyin kai da ƙarancin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta.
Yayin ciki da ciyar da nono daga shan filin wasa ya kamata a watsar. Da sauran - duk daidai suke da maza.
Duk game da shan furotin don 'yan mata
10. Ina bukatan shan furotin whey don masu farawa?
Bayan fara karatun horon na tsawon watanni 1-2 zai kasance cikin ci gaba da sauri cikin sharuddan iko, kusan ba canza kamanni ba: lokaci ne da ake kira na ci gaban jijiyoyin jiki lokacin da tsarin juyayi na tsakiya ya koyi yin wasu motsa jiki. Ta hanyar irin wannan horon ne ƙarfin ke ƙaruwa da kusan samun ƙimar nauyi.
Zuwa gaba, don ci gaba dole ne ku sami isasshen furotin a cikin abinci - kuma wannan shine inda kudaden shiga zasu kasance sunadaran gina jiki.
Dubi kuma:
- Sunadarai don asarar nauyi da ci gaban tsoka duk abin da mahimmanci a sani
- Halitta: me yasa buƙatar wanda za a ɗauka, fa'ida da cutarwa, ka'idojin shiga
- L-carnitine: menene fa'ida da cutarwa, ƙa'idodin shigar da martaba mafi kyau