Ukukhetha ukuzamazama kwamaprotheni kuyinkohliso. Imakethe inikeza imikhiqizo ehlukahlukene ehlukahlukene. Umkhiqizi ngamunye uqokomisa izinzuzo zamaprotheni abo futhi ngokufihla afihle ububi. Ngenxa yalokhu, abagijimi bakhetha izinto ezingavuthiwe ezinhlelweni zabo zokudla, futhi ukusebenza kwabo kuyehla.
Yiziphi izinhlobo zamaprotheni okwamanje ezithandwa emakethe futhi imuphi umthombo wamaprotheni ofanele wena? Uzothola izimpendulo eziningiliziwe zale mibuzo ku-athikili.
Ulwazi oluvamile
Ulwazi oluyisisekelo lwamaprotheni lwaziwa yibo bonke abasubathi. Kodwa-ke, akubona bonke abasubathi abanganquma ukuthi yiluphi uhlobo lweprotheyini olulungele bona ekuxazululeni inkinga ethile.
Ake sihlukanise ngokwemigomo imigomo yabasubathi:
- iqoqo lesisindo esingcolile;
- iqoqo lesisindo senetha;
- ukwanda kwezinkomba zamandla;
- ukwanda kwamandla okusebenza;
- ukuncipha nokumiswa.
Kodwa-ke, khumbula ukuthi lezi akuzona zonke izinhloso abantu abaya kuzo ejimini, futhi ikakhulukazi ezikhungweni zeCrossFit. Eqinisweni, izinhloso nezinhloso ziyehluka kakhulu.
Ukunquma ukuthi iyiphi iprotheni efanele inhloso ethile, ihlukaniswe ngokwemingcele eyinhloko:
- Isikhathi sokuncela. Inquma ukuthi lolu hlobo noma lolo hlobo lwamaprotheni luhlukaniswa ngokushesha kangakanani lube ama-amino acid alula, ngakho-ke, izinqubo zokubuyisa i-anabolic ziqala ngokushesha. Amaprotheni asheshayo angathatha indawo yama-amino acid. Okuhamba kancane, kunalokho, kuklanyelwe ukondla umzimba usuku lonke nokunciphisa i-catabolism ephelele.
Qaphela: lokhu kwamuva kungenzeka kuphela uma umzimba unamandla anele okuhlanganisa ama-amino acid. Ngaphandle kwalokho, ngisho namaprotheni ahamba kancane azodilikelwa emandleni alula futhi enze umsebenzi wama-carbohydrate akhiwe isikhathi eside, futhi nangokukhishwa kwama-acid angenasidingo, azosheshisa imetabolism futhi abangele umuzwa onamandla wendlala.
- Iphrofayili ye-amino acid. Iphrofayili ye-amino acid iphelele noma ayiphelele. Uma iphrofayili ye-amino acid iphelele, iphrotheni ibizwa ngokuthi iyinkimbinkimbi. Lolu hlobo lweprotheyini likuvumela ukuthi wondle umzimba ngokugcwele ngazo zonke izinto ezidingekayo ukuze uthuthuke, kepha unezithiyo ezithile. Ngasikhathi sinye, uma iphrofayili ye-amino acid ingaphelele, ukunakwa okukhethekile kunikezwa ukwakheka kwangaphakathi nokulinganisela kwama-amino acid. Lokhu kukuvumela ukuthi uqonde ukuthi yini umzimba olahlekile bese uyifaka ekudleni kwemvelo.
- Umthwalo endaweni yokugaya ukudla. Okuxakayo ukuthi, amaprotheni aphethwe yi-hydrolyzed, enzelwe ukumunca okusheshayo, nawo awalungile. Ngokuya ngohlobo lwezinto ezingenayo eziluhlaza, kungacasula umgudu wamathumbu, okuzokuphoqa ukuthi ukwengeze ngokwengeziwe ngama-gainers nokudla kwemvelo, noma cha ubambe iqhaza ezinhlelweni ezijwayelekile zokugaya, ukufakwa ngokushesha egazini ngesibindi nezinso.
Yilokho okukhona lapho ukhetha iprotheni.
Okufanele ukhethe
Ake sibheke izinhlobo eziyinhloko zamaprotheni esikweni lesimanje lokuqina. Ukuze wenze lokhu, sincoma ukuthi ufunde ithebula. Ukuyisebenzisa, uzokhetha ngokushesha amaqembu wamaprotheni owadingela wena kuphela futhi ufunde ukuthi lolu hlobo noma lolo hlobo lwamaprotheni aluhlaza lusebenza kanjani.
Uhlobo lwenhlanganisela yamaphrotheni | Kuyini |
| UCasein | Amaprotheni ahlala isikhathi eside ondla umzimba usuku lonke. Inephrofayili ye-amino acid engaphelele. |
| Amaprotheni obisi | Kulabo abangakwazi ukubekezelela kalula i-lactose. Izinto zokwenziwa ezisezingeni eliphansi, iphrofayili ye-amino acid engaphelele. |
| USoy uzihlukanise | Kumahhala kusuka kokubi kwesoy - iphrofayili ye-amino acid eshibhile kepha engaphelele. |
| Iqanda eliyinkimbinkimbi | Inokwakheka okuphelele kwe-amino acid, kepha kunzima kakhulu ukugaya. |
| I-Hydroisolate | Amaprotheni ashibhile asetshenziswa ekudleni okudala njengezithasiselo kwimikhiqizo yobisi esezingeni eliphansi. Iphrofayili ye-amino acid engaphelele. |
| Izingxube zemulticomponent | Ikuvumela ukuthi uhlangane kusuka kumaprotheni ahlukahlukene ashibhile wamaprotheni ukudala amaprotheni ayinkimbinkimbi aphelele. |
Eqinisweni, kunenani elikhulu lembumbulu neminye imithombo yamaprotheni emakethe. Muva nje, sekuya ngokuya kwanda amaprotheni amakhowe, athengiswa kuphela e-United States.
Kukhona namaprotheni ahlukahlukene aluhlaza angabizwa ngokuthi "amaprotheni", isibonelo, imvubelo yebhiya, ebisetshenziswa ngenkuthalo ngabakhi bomzimba kusukela ekuqaleni kwesikhathi segolide. Kodwa-ke, ngeke kube lula ngesivakashi esivamile esikhungweni sokuzivocavoca ukuzithenga. Ngaphezu kwalokho, kunezinto eziningi eziphazamisa ukwenziwa okugcwele kwamaprotheni avela kulezi zinto zokusetshenziswa.
Okuningi kuma-Whey Protein
Iphrofayela yamaphrotheni:
- Umthombo: isondo elomile.
- Iphrofayili ye-amino acid: kukhona ama-amino acid abalulekile.
- Umsebenzi omkhulu: ukuvala iwindi lamaprotheni ngemuva kokuqeqeshwa.
- Isivinini ukuncela: kuphezulu kakhulu.
- Izindleko: iphansi uma kuqhathaniswa.
- Layisha emgodini wamathumbu: iphansi uma kuqhathaniswa.
- Ukusebenza kahle: enye yezinto ezinhle kakhulu.
Amaprotheni we-Whey yi-classic yokwakha umzimba. Ijubane layo lokudonsa ngokweqile likwenze wakwazi ukwenza izinto ezihlukahlukene. Ikuvumela ukuthi uvale izinqubo zokuhleleka futhi uvuselele izinqubo ze-anabolic cishe ngokushesha ngemuva kokuphela kokuzivocavoca. Kepha into ebaluleke kakhulu izindleko zayo. Ungomunye wemithombo eshibhile yamaprotheni wekhwalithi.
© thaiprayboy - stock.adobe.com
Okuningi nge-casein
Iphrofayela yamaphrotheni:
- Umthombo: amaprotheni we-hydrolyzed kusuka ku-curd mass.
- Iphrofayili ye-amino acid: kukhona ama-amino acid abalulekile.
- Umsebenzi omkhulu: ukondleka okuyinkimbinkimbi kwesenzo esinde ngama-amino acid abalulekile.
- Isivinini ukuncela: iphansi ngokweqile.
- Izindleko: enye yezinhlobo zamaprotheni ezibiza kakhulu ukuzuza ngobuningi.
- Layisha emgodini wamathumbu: ilayisha kakhulu ipheshana lesisu. Ukuqunjelwa nokunye ukungasebenzi kahle kohlelo lokugaya ukudla kungenzeka.
- Ukusebenza kahle: uma kusetshenziswe ngokungalungile, uziro. Uma isetshenziswe kahle, iyeka ngokuphelele izinqubo zokuhlanganiswa ngokuhlangana neminye imikhiqizo yezemidlalo yokudla.
Njenge-whey protein, kubhekwa njengenye yezindlela zakudala zokugcina ukuhlangana okuqhubekayo kwamaprotheni amasha emisipha. Ngenxa yezici zayo, ithathwa ikakhulukazi ebusuku, lapho uhlelo lokugaya ukudla lungakwazi ukusebenza ngokugcwele - ikesi licibilika kancane kancane futhi londle konke ubusuku bonke.
Kumele ube nobisi
Iphrofayela yamaphrotheni:
- Umthombo: ubisi oluhlaza
- Iphrofayili ye-amino acid: kukhona ama-amino acid abalulekile.
- Umsebenzi omkhulu: ukuvala iwindi lamaprotheni ngemuva kokuqeqeshwa.
- Isivinini ukuncela: iphansi ngokweqile.
- Izindleko: iphansi uma kuqhathaniswa.
- Layisha emgodini wamathumbu: phezulu. Ukuqunjelwa nokunye ukungasebenzi kahle kohlelo lokugaya ukudla kungenzeka.
- Ukusebenza kahle: iphansi impela.
Uhlobo olushibhile lwe-whey protein. Kwakungasakazeki kakhulu ngenxa yomthwalo omkhulu emgudwini wamathumbu kanye nokuba khona kwe-lactose, okunciphisa ukukhiqizwa kwamaprotheni ku-60 g ngosuku. Inephrofayili ebanzi ye-amino acid.
USoy uzihlukanise
Iphrofayela yamaphrotheni:
- Umthombo: i-substrate eyinkimbinkimbi ye-soya.
- Iphrofayili ye-amino acid: akuphelele. Kudinga umsoco owengeziwe kusuka ekudleni okuyinhloko.
- Umsebenzi omkhulu: i-amino acid Nutrition yabasubathi abangayidli inyama nemikhiqizo yobisi. Ukukhiqizwa kwe-phytoestrogens yabesifazane, ukugwema izinkinga ezihambisana nezinguquko kumjikelezo we-hormonal.
- Isivinini ukuncela: iphansi ngokweqile.
- Izindleko: iphansi uma kuqhathaniswa.
- Layisha emgodini wamathumbu: sina. Ukuqunjelwa nokunye ukungasebenzi kahle kohlelo lokugaya ukudla kungenzeka.
- Ukusebenza kahle: iphansi impela.
Imizamo yokuqala yokwakha iprotheni yemifino ephelele. Ngokuthengwa okulungile, kuzobiza izikhathi ezingamashumi amashumi ngaphansi kwamaphrotheni we-whey. Ngokungafani neprotheyini yakudala yesoya, ukuhlukanisa isoya cishe akunayo ngokuphelele i-phytoestrogens, kepha inani lalo labasubathi bamandla lisabazeka.
Iqanda eliyinkimbinkimbi
Iphrofayela yamaphrotheni:
- Umthombo: iqanda lempuphu.
- Iphrofayili ye-amino acid: Qedela iphrofayili ye-amino acid. Wonke ama-amino acid abalulekile futhi abalulekile ekukhuleni komsubathi akhona.
- Umsebenzi omkhulu: ukondleka okuyinkimbinkimbi kwesenzo esinde ngama-amino acid abalulekile.
- Isivinini ukuncela: iphansi ngokweqile.
- Izindleko: elinye lamaprotheni abiza kakhulu.
- Layisha emgodini wamathumbu: phezulu. Ukuqunjelwa okungenzeka nokunye ukungasebenzi kahle kohlelo lokugaya ukudla
- Ukusebenza kahle: okuphezulu kakhulu.
Cishe amaprotheni aphelele enziwe ngempuphu yeqanda. Iqukethe wonke ama-amino acid adingekayo ekukhuleni. Okuwukuphela kwento ebuyayo kungumphumela oseceleni ngendlela yokuqunjelwa, okungenakugwenywa ngokusetshenziswa njalo.
I-Hydrolyzate - ishibhile kakhulu
Iphrofayela yamaphrotheni:
- Umthombo: akwaziwa.
- Iphrofayili ye-amino acid: akuphelele. Ukukhiqizwa kwe-phytoestrogens yabesifazane ukugwema izinkinga ezihambisana nezinguquko kumjikelezo we-hormonal.
- Isivinini ukuncela: kuyehluka kuya ngekhwalithi yento yokuqala eluhlaza
- Izindleko: iphansi uma kuqhathaniswa.
- Layisha emgodini wamathumbu: phezulu. Ukuqunjelwa nokunye ukungasebenzi kahle kohlelo lokugaya ukudla kungenzeka.
- Ukusebenza kahle: iphansi impela.
Amaprotheni i-hydrolyzate yayingumkhiqizo odumile wezidakamizwa eminyakeni eminingana edlule. Ngalesi sikhathi, yayingenye yemithombo ebiza kakhulu yamaprotheni. Kodwa-ke, ngokuhamba kwesikhathi kwavela ukuthi ngenxa ye-hydrate ephelele yamaprotheni, kwakungenakwenzeka ukunquma impahla yayo yokuqala eluhlaza, kuyilapho amanye ama-amino acid, ethonywe yi-hydration enjalo, alahlekelwa izingxenye zawo zokuqala, ezicishe zanciphisa ngokuphelele inani lazo lomsubathi.
Amaprotheni amaningi
Iphrofayela yamaphrotheni:
- Umthombo: kuyehluka kuya ngezingxenye ezingenayo.
- Iphrofayili ye-amino acid: kukhona ama-amino acid abalulekile.
- Umsebenzi omkhulu: ukuvala iwindi lamaprotheni ngemuva kokuzivocavoca
- Isivinini ukuncela: kuyehluka kuya ngezingxenye ezingenayo.
- Izindleko: kuyehluka kuya ngezingxenye ezingenayo.
- Layisha emgodini wamathumbu: kuya ngokwakhiwa.
- Ukusebenza kahle: kuya ngezakhi ezingenayo.
Imvamisa iyi-substrate eyinkimbinkimbi, okufanele ifake izinzuzo zeprotheni ngayinye, ilinganise ukungalungi. Kufanelekile ukuthenga kuphela kubakhiqizi abathembekile.
Umphumela
Manje uyazi ukuthi yiziphi izinhlobo zamaprotheni nokuthi zilungele ini. Futhi okubaluleke kakhulu, ukuthi uzisebenzisa kanjani izinzuzo zohlobo oluthile lwamaprotheni ukufeza inhloso yakho.
Kodwa-ke, ungakhohlwa ukuhlakanipha okuyinhloko kwezemidlalo yamandla. Akunandaba ukuthi ungumlutha wamaprotheni shakes kangakanani.
- Qiniseka ukuthi iningi lamaprotheni akho livela ekudleni kwemvelo.
- Ungadli ngokweqile amaprotheni. Ngisho neprotheyini enhle kakhulu isengatshala uhlelo lwakho lomchamo nezinso, yehlise kakhulu injabulo yokufinyelela ezinhlosweni zakho.
Futhi ungakhohlwa mayelana nebhalansi yamandla, etholakala ngokweqile kwama-calories.
