Iprotheni ye-Whey: i-concentrate enika amandla

Ngexesha loqeqesho, imisipha isebenza ngamandla, ngenxa yoko i-microtraumas ivela kwiifom. Yingakho ukuqeqeshwa kwamandla kunconywa kungekho rhoqo kwimizuzu emibini. Imisipha idinga ixesha lokubuyela. Kule nto bancedwa yiprotheni.

Izinto zokwakha amaprotheni

Ixesha elifanelekileyo kakhulu lokuzalisa umzimba kunye neprotheni liza emva kwemizuzu engama-20 emva koqeqesho. Ngeli xesha, "iprotheni-carbohydrates window" ivula. Uqeqesho lwamandla lugqithisa indawo yokugcina amino acids, kwaye kukho isidingo sokuzaliswa kwawo. Umzimba uphatha ngokupheleleyo izondlo. Iprotheni ithunyelwa ukubuyisela isisu.

Kwiimbaleki, imfuno yeprotheni ibalwa kule nxalenye elandelayo: 2 grams of protein nge-1 kg yesisindo. Ngoko, umzekelo, ukuba isisindo somdlali si-65 kilogram, ngoko kufuneka iigremu ezili-130 zeprotheni ngosuku. Ngenye iqanda leprotheni ecocekileyo, i-3 grams kuphela. Oko kukuthi, kufuneka udle amaqanda angaphezu kwama-40 ngosuku. Ekuqalekeni, umsebenzi ongenakwenzeka kwihlabathi lezemidlalo ulungiswa yi-whey protein.

Yintoni na?

Iisisipha zomzimba zihambelana ne- whey protein ngokukhawuleza nangempumelelo . Ingqwalaselo yayo ifunyanwa ngokucubungula i-whey, eyinto eyenziwa ngumkhiqizo we-kottage shizi kunye noshizi. Ngaphambili, eli litshizi eliluhlaza laliphelelwa nje. Namhlanje, enezixhobo zobuchwepheshe obuphezulu, i-serum yinto encedisayo yokondla kubadlali. Iprotheni iqukethe ii-amino acid ezifunekayo - i-leucine, i-valine kunye ne-isoleucine. Ngoncedo lwabo, iprotheni synthesis ikhawuleza, kwaye uqala ukukhula kwemisipha.

Ukuveliswa kweprotheni ye-whey kunye neentlobo zayo

Iimodeli zeeprotheyini zikhulu kakhulu xa zithelekiswa namafutha kunye nee-carbohydrate. Ngako oko , imveliso yetshizi iyadluliswa ngesihlunu, apho iprotheni ye-whey igcinwa khona. Gxininisa ngesimo sompu omhlophe senziwa emva kokunyanga ngamaqondo aphezulu. Umxholo weprotheni kule mveliso awugqithisi kuma-70-80%.

Ukongeza kwi-concentrate, kukho ezimbini iindidi zeeprotheni ze-whey. Ukuzihlukanisa kufumaneka ngeteknoloji yezobuchwephesha ngakumbi - ion exchange. Kule meko, iprotheni iqulethwe kwimveliso yokuqala kwimali eyi-95%. I-hydrolyzate iveliswa ngexesha lokuphendula kwe-hydrolysis. Kulula ngokukhawuleza kwaye ngokukhawuleza kumanyiswa ngumzimba, kodwa kwakhona iphrotheni ebiza kakhulu kwiintlobo ezintathu. Eyona nto ifumaneka kakhulu kwimali yezimali, kunjalo, i-whey protein igxininise. Ixabiso layo liphantsi kakhulu kwiintlobo zeeprotheni kwimarike. Ihlukahluka kuma-ruble angu-320 ukuya kuma-3000 nganye.

Izinzuzo

Ukugxininiswa kweprotheni ye-whey kulungele abo bafuna ukugcina impilo yabo. Iingxelo malunga naye zithembeke kakhulu. Iprotheni ye-Whey inefuthe elihle kungekhona kuphela ekukhuleni kwemisipha, kodwa nakwimvelo yonke. Iprotheni yinto yokwakha yesellu, iisilumko kunye neenwele, kwaye iqinisekisa nokusebenza ngokuqhelekileyo kwenkqubo ye-hormonal. Ngokuqinisekileyo izibonelelo zeprotheni kunye nezo zizama ukunciphisa umzimba. Emva koko, ukukhula kwemisipha kuyabangela ukunyuka kwamafutha amaninzi.

Ekubeni ama-antibodies e-immune system ayenziwa ngama-protein, i-protein-whey protein iyanceda. Ukugxininisa kwafundwa yizinzulu. Uphando lubonakalise ukuba i-whey protein iyimveliso yokuthintela nokunyangwa komhlaza.

Abo bangatyiyo imveliso yezilwanyana ezivela kumngcipheko we-protein deficiency emzimbeni. I-Serum igxininise njengoko isongezo kwisondlo ngumthombo ofanelekileyo weprotheni kubantu abanomfino.

Ukungqinelana kunye nemiphumo emibi

Ngokukodwa, i-whey protein iphikisana nalabo abaxhamlayo kwiprotheni yobisi. Emva kokubonisana nogqirha kuyimfuneko yokongeza amanani amakhulu eeprotheyini kwimenyu kulabo abasengozini yesifo sentso.

Ukuba uthatha ingqalelo kwiimilinganiselo ezichazwe kwimimiselo, umlinganiselo wemiphumo emibi iya kuncitshiswa ibe yinto. Kwimeko yokugqithisa ngokwexesha, ukuphazamiseka kwesisu, ukuxhalaba, isisonguluko, ukukhathala, intloko yesifo kunokwenzeka.

Ixesha kunye naliphi ixesha lokutya iprotheni?

Ukuze ugweme iingxaki kwinkqubo yokutya, ungadli ngaphezulu kwama-gram angu-30 ekugxilwe kuyo ngosuku. Amanyathelo athile angakumbi okufunyanwa kwiprotheni aboniswe kwipakethe. Ziyakwazi ukuhluka ngokuxhomekeke kwipesenti yeprotheni ekujoliswe kuyo.

Ixesha elifanelekileyo lokumisa umzimba wakho kunye neprotheni ayifunayo emva koqeqesho. Kodwa unako ukuxhasa izihlunu nangaphambili nangethuba. Ifuna umzimba kwi-amino acids kwaye emva kwangoko ukuvuswa ukwenza i-hours of night sleep. Ukuba akukho xesha lokunyuselwa kwintlanzi emini, i-whey protein ifanelekile. Ukugxila kufuneka kuhlanjululwe kuphela ngamanzi okanye ubisi, kwaye i-cocktail ikulungele.

Recipes

Ngokuncediswa kwiprotheni ye-whey, unokungafani nokucebisa imenyu. Nazi ezinye iindlela zokupheka ezifumanekayo kwaye zinceda wonke umntu. Zonke iinqununu zilungelelaniswa nokutya kokutya kwaye ngexesha elifanayo ziyanelisa ukwanelisa umnqweno wokutya into emnandi.

Isidlo sakusasa

Hlanganisa isigamu seglasi yobisi kunye nekota yeglasi yegour. Yongeza ibhanana elifihliweyo, i-spoonful yobuni kunye nesipuni sokulinganisa seprotheni.

Berry cocktail

Isiqingatha sendebe ye-berry ingxube (esitsha okanye eqhotyoshelweyo) exutywe nekota yekote. Yongeza isiqingatha seglasi yejusi kunye ne-spoonful protein.

Cocktail

Iipunipodi ezimbini zebhotela ezityinwe kunye nebhanana. Yongeza isiqingatha indebe yobisi kunye ne-spoonful protein. Ukuba unqwenela, hlalutya ngamanzi.

Isihluthulelo sokukhula kwemisipha kunye nempilo emhle yi-whey protein egxile. EMoscow nakwezinye iidolophu zaseRashiya zinika uluhlu olubanzi lwemveliso. Yiyiphi ekhethiweyo ongakhetha ukuyithenga, ukhethe wena.