Ungayikhetha kanjani futhi uthathe iprotheni eyi-whey efanele

Uhlobo luni lweprotheyini yokudla okunempilo esetshenziswa kakhulu ekwakheni umzimba, ekuphambaniseni, ekuphakamiseni amandla nakwezinye izinhlobo zemidlalo? Impendulo eyiyo ngama-whey protein, athathwa njengamaphrotheni ahamba phambili emhlabeni. Kungani iphumelela kangaka kwezemidlalo yamandla, ingabe ivezwe ngokweqile, futhi imaphi amaprotheni alungele iCrossFit? Uzothola izimpendulo eziningiliziwe zale mibuzo ku-athikili yethu.

Iphrofayili ejwayelekile

Ngabe i-whey protein ihluke kanjani kwamanye amaprotheni? Okokuqala, amaprotheni ama-whey aqhamuka ezilwaneni, okusho ukuthi awawafanele abadli inyama. Amaprotheni we-Whey yiprotheni eyinkimbinkimbi equkethe ama-amino acid abalulekile ekukhuleni kwemisipha (i-leucine, isoleucine, i-valine). Amakhemikhali anesilinganiso esiphakeme sokumuncwa nokubekezelelana komsubathi.

Yini iprotheni ye-Whey eyenziwe ngayo? Kusuka entweni eshibhile eluhlaza - Whey. Amafemu ochwepheshe athenga ubisi oluchithwe kusihlukanisi ukuze omiswe ngokuqhubekayo, ngemuva kwalokho ahlanze okokusebenza okuvelayo futhi akuthengise njengenhlanganisela yobungcweti.

Kungani Whey hhayi ubisi? Ngenxa ye-lactose. Kusukela serum – kungumkhiqizo wokucutshungulwa kwesibili kobisi lapho kukhishwa i-casein kuwo, khona-ke umphumela ohlangothini uzokwehla ezingeni le-lactose (njenge-kefir). Lokhu kunciphisa ukucindezela kohlelo lokugaya ukudla kanye nengozi yesifo sikashukela. Ngaphezu kwalokho, kunciphisa okuqukethwe kwekhalori komkhiqizo wokugcina ngo-20-25%.

Ake sibheke iphrofayli jikelele yamaphrotheni.

Izinhlobonhlobo

Amaprotheni we-Whey igama leqembu lemikhiqizo. Lawa amaprotheni we-whey ajwayelekile kakhulu emakethe:

1. Amaprotheni wakudala. Isilinganiso samaprotheni amsulwa cishe angama-70%. Umthombo oshibhile. Ayinampumelelo kwezentengiso ngenxa yokukhangisa okubuthakathaka.
2. Whey prot. Isilinganiso samaprotheni amsulwa cishe angama-85%. Ikhangiswa ngenkuthalo ngabakhiqizi njengeyona ebanda kunazo zonke, eyinkimbinkimbi kakhulu futhi esebenzayo - ngenxa yalokhu, kuyabiza kakhulu kune-KSB ne-classic. Ithengiswa kuphela emaphaketheni amancane. Iyasebenza kepha iyabiza.
3. Isivikelo se-KSB. Isilinganiso samaprotheni amsulwa cishe angama-80%. Kwezohwebo akuphumelelanga ngenxa yokukhangisa okungekuhle.
4. Hlukanisa. Isilinganiso samaprotheni amsulwa cishe angama-90%. Ukusetshenziswa okungenasisekelo kwamaprotheni. Kudingeka kuphela kubakhi-amakhemikhali ababala ngokunembile ukuvutshelwa nokutholwa komkhiqizo omsulwa, ukuqapha okuqukethwe kwekhalori lokudla kuze kufike ku-1% wokusetshenziswa.
5. Ezakhiweni. Isilinganiso samaprotheni amsulwa cishe angama-50%. Isetshenziswa kuma-gainers, amaprotheni ayinkimbinkimbi. Ukusebenza kahle kuphansi.

Yini edingekayo ku-

Ukuqonda ukuthi yini i-whey protein edingekayo, abasubathi bamandla ahlukene kuzodingeka bacubungule i-biochemistry. Izinga lokumunca leli protheni liyahluka kusuka kumizuzu emi-3 kuye kwayi-10. Ngakho-ke, kuthathwa ngaphambi, ngesikhathi nangemva kokuqeqeshwa. Kwenzani?

1. Ukuzivocavoca ngaphambi kokusebenza - ukunciphisa umphumela wokuphompa ukusebenzisa.
2. Ngesikhathi sokuqeqeshwa - ukuthuthuka kwesikhashana kwezinkomba zamandla ngo-2-3%, okukuvumela ukuthi uthathe isisindo sama-pancake ambalwa.
3. Ngemuva kokuqeqeshwa, ukuvala iwindi lamaprotheni.

Ngenxa yalokho, kukhuthaza ukukhula komsubathi, kususe ukusebenza kwakhe kwezemidlalo emhlabathini.

Ukuthatha amaprotheni we-whey kahle kuzosiza:

• Ekomiseni - ezigabeni zokuqala (ngaphambi kokukhishwa kwe-sodium) kuzonciphisa imisipha ye-catabolism ngokushesha ngemuva kokuqeqeshwa, ngaphandle kokuthinta ibhalansi ephelele yokudla. Ngalesi sikhathi, ukuhlanganiswa kwama-amino acid amasha kuyinto ebaluleke kakhulu emisipheni, okusho ukuthi umzimba ngeke ushise amaprotheni kuma-carbohydrate.
• Ekuzuzeni okuningi - ukuqeda izinga lamaprotheni ngaphandle kokuthinta okuqukethwe kwekhalori. Lokhu kuholela enanini eliphakeme lesisindo semisipha esinciphile kwisisindo esiphelele.
• Lapho ulahlekelwa isisindo, kuzokhulisa inhlalakahle jikelele ngenxa yokwengezwa kwamaprotheni. Yehlisa umthwalo kumgudu wokugaya ukudla. Ingena esikhundleni sokudla okulula njalo ukukhulisa umzimba
• Ngenkathi igcina ukwakheka. Kwenze kube lula ukulawula ukungena kwamaprotheni. Izokwandisa izinkomba zamandla, ezizokwakha isizinda esihle kakhulu se-anabolic.

Isetshenziswa kanjani

Ungawathatha kanjani amaprotheni ama-whey kubagijimi bamandla? Emibhalweni ekhethekile, ungathola izindatshana eziningi zokuthi kuthathwa kanjani ukwehlisa isisindo noma ukuthola isisindo. Kodwa-ke, konke lokhu kuyinganekwane. Amaprotheni we-Whey awakulungele ukomiswa noma ukwehla kwesisindo okujwayelekile ngenxa yephrofayili ye-amino acid kanye nezinga lokumunca. Abakwazi ukuvala iwindi leprotheyini lasebusuku, kepha lilungele ukulwa ne-catabolism emini.

Ake sibheke uhlobo olujwayelekile lokudla kwamaprotheni. Kulokhu sidinga:

• bala isisindo senetha;
• bala inani lokuzivocavoca ngesonto;
• bala ukudla kwakho kwamaprotheni ekudleni kwemvelo.

Qaphela. Kukhona inganekwane yokuthi amaprotheni wewhy akufanele athathwe ezingxenyeni ezingaphezu kuka-30 g we-substrate ngasikhathi. Eqinisweni, lokhu akunjalo - konke kuncike ekuphatheni komuntu ngamunye. Kwabanye, lo mthamo ungaba u-100 g, kanti kwabanye, u-30 g kuzodingeka uhlukaniswe ngemithamo eminingana.

Amaprotheni we-Whey, njenganoma iyiphi enye, aklanyelwe ukufeza ukungabi bikho kwawo emzimbeni. Cabanga ngesimo esijwayelekile. Umsubathi 75 kg, amafutha - 20%. Kusenzuzo enkulu esebenzayo. Kudinga 2 amagremu wamaprotheni ngekhilogremu lomzimba. Ukudla okuphelele kwamaprotheni ekudleni kwemvelo kungama-50 g we-amino acid complex ephelele. Ububi obuvamile - 70 g.

Ungaphuza kanjani amaprotheni we-whey kahle kuleli cala?

1. Ngosuku lokuziqeqesha. Umthamo wokuqala esikhundleni sesidlo sasemini ngu-30 g wenhlanganisela exutshwe nobisi noma iyogathi. Umthamo wesibili uthathwa kungakapheli imizuzu eyi-15 ngemuva kokuphela kokuzivocavoca ukuvala iwindi lamaprotheni - kufika ku-60 g ngasikhathi. Umthamo wesithathu uyakhethwa, ihora elilodwa ngemuva kokudla kokugcina, kepha hhayi ngaphambi kwamahora ama-2 ngaphambi kokulala.
2. Ngosuku lokungaqeqesheki. Umthamo # 1 esikhundleni sesidlo sasemini - 30 g wenhlanganisela exutshwe nobisi noma iyogathi. Umthamo wesibili uthathwa ihora elilodwa ngemuva kokudla kokugcina, kepha hhayi ngaphambi kwamahora ama-2 ngaphambi kokulala.

Izimfihlo zonke lezo. Awudingi noma yimiphi imijikelezo eyedlulele ukuthola imiphumela emihle. Ngaphezu kwalokho, ukuzitika ngokweqile kwamaprotheni kungathinta kabi uhlelo lokugaya ukudla. Ikakhulu, umsubathi uzovele ayeke ukumunca amaprotheni emvelo.

Ukusebenza ngempumelelo

Asebenza Kanjani Amaphrotheni Lapho Isetshenziswa Kahle Futhi Yini Ongayithola Ngayo:

1. Ukwenza ngcono ukusebenza kwamandla. Umsebenzi omkhulu wamaprotheni ngukuqinisa imicu yemisipha ukuze kukhuliswe amandla abo okuqala.
2. Khulisa endabeni eyomile. Inqobo nje uma ulandela indlela odla ngayo kahle futhi ugweme ukudla ngokweqile kwekhalori, iprotheni ye-whey izothuthukisa amaprotheni wangaphakathi, azokuvumela ukuthi wakhe isisindo esomile ngempela.
3. Shintsha ezingeni lamandla. Amaprotheni we-Whey, ngenxa yesilinganiso sokumunca kwawo, azophoqa umzimba ukuthi uhlanganise i-ATP ngokuqinile, okuzophinde kuthinte izinkomba zokukhuthazela.
4. Ukwenza ngcono inhlalakahle.
5. Ukukhukhula okuncane ngamanzi. Yize ingekho i-lactose, i-whey protein iqukethe inani elikhulu le-sodium, okuzoholela ekuchichimekeni okuncane futhi kukwenze kungasebenziseki ngesikhathi sezinyathelo zokugcina zokoma zekhwalithi.

Amaprotheni ahamba phambili we-Whey

Isikhathi sokuthola ukuthi iyiphi iprotheni okufanele uyikhethe nokuthi yimuphi umkhiqizi okufanele umlalele:

1. I-KSB 80%. IBelarus iyinto eluhlaza ehlanzekile. Kubalulekile ukungayithengi kubahlinzeki abakhangisiwe, kodwa ukubheka abasabalalisi beBelarusian ngempela. Ukuthengwa kuleli cala kuzokwenzeka kuphela ngobuningi kusuka ku-50 kg. Ngakolunye uhlangothi, noma kunjalo, uthola ukunikezwa kwamaprotheni unyaka wonke, ngentengo eshibhile kathathu kunanoma iyiphi enye iprotheni enophawu. Ikhwalithi ye-KSB ngokuqinisekile ayiyona ephezulu kakhulu - futhi ukusetshenziswa kwayo kuzodlula okujwayelekile cishe ngama-20%. Kodwa-ke, le protein inokwakheka okuphelele kwe-amino acid, futhi iphelele njengezinto eziluhlaza ezinyangeni zokuqala eziyi-12-18 zokuqeqeshwa.
   
2. Kulabo abanentshisekelo kwimikhiqizo esezingeni eliphakeme, kunconywa i-Optimum Nutrition's Whey Isolate. Izinga lezinto zokusetshenziswa lihle kakhulu. It has flavour eziningi. Ngezinye izikhathi kulekelelwa nge-valine. Okubi ngamanani aphezulu kanye nokupakisha okungahambi kahle. I-2.5 kg incane kakhulu inyanga, ngakho-ke kufanele uthathe amathini ama-2, okungazuzisi ngokwezomnotho.
   
3. I-BSN mhlawumbe iyindlela engcono kakhulu. Izinga eliphakeme kakhulu lokuhlanzwa kwempahla eluhlaza. Ukungabikho ngokuphelele komphumela wezikhukhula ngamanzi. Okuwukuphela kwento ebuyayo yintengo - cishe ama- $ 30 ngekhilogremu yomkhiqizo.
   

Lizobiza malini

Manje ngentengo yenkinga. Ngaphandle kokuthi i-whey protein ingenye eshibhile, kusabiza kakhulu kunokudla kwemvelo. Ngabe inkambo yamaprotheni ezuzwayo ingabiza malini, futhi ithengwa malini ngama-whey protein?

Uma uhlela ukuhlala kwezemidlalo yamandla, khona-ke kungcono ukuthenga amaprotheni we-whey izinyanga ezintathu ngasikhathi sinye - ngalokhu, kufanelekile izikhwama ezinamaphakethe afinyelela ku-10 kg.

Ngokusetshenziswa, esikukhombisile njengokunconyiwe, ukusetshenziswa okujwayelekile kungu-3 kg wamaprotheni ngenyanga + - iphutha lezibalo. Kungokuqala ukuqala ukudla kakhulu lapho ungalindela ukukhula okuzinzile. Lokhu kusho ukuthi, okokuqala, akufanele uthenge amaphakheji amancane noma izikhwama ezithengiswa kumigoqo yezemidlalo yezikhungo zokuzivocavoca.

Uma uthola amaprotheni ajwayelekile ahlanzwe ngaphandle kwama-flavour (njenge-KSB eyayingaphambi kwesikhangiso), khona-ke inkambo yezinyanga ezintathu izokubiza cishe ngama-dollar angama-60-70. Uma ungathembi abakhiqizi abaziwa kancane futhi ufuna ukuthatha ukuhlukaniswa okuyinkimbinkimbi okucebile kokudla okunomsoco - khona-ke amathini amathathu e-prota enjalo (2.7 kg lilinye) azokubiza ama-USD ama-200. Abakhiqizi abahamba phambili baseMelika bazobiza u- $ 30 ngamunye. ngekhilogremu ngayinye. I-prot efanayo ye-BSN, ihlanganiswe ne-creatine.

Ithiphu Yochwepheshe: Ungalokothi Uthenge Ama-Protein Gainers Ashibhile. UDextrin, oyingxenye yabo, ubiza udenariyu, kepha izindleko zomzuzi wokugcina zizodlula wonke amaphupho. Uma unesithakazelo kubazuzi, kungcono ukuthatha amakhilogremu ambalwa wekhwalithi ephansi ye-whey protein uyihlanganise noshukela (1.2 USD kg), noma i-malta (1.5 USD ngekg). Ezimweni ezimbi kakhulu, ungayishukumisa ngoshukela, okuzobiza ngaphansi kwedola nge-kg.

Umphumela

Ukwazi ukuthi ungadla kanjani amaprotheni we-whey kungacindezela intuthuko yakho isuke phansi. Kepha ungabeki ithemba elikhulu kuye. Noma kunjalo, amaprotheni akuyona ama-steroids, okusho ukuthi ukwanda komlingo kwe-10 kg ngenyanga akunakulindeleka. Konke ongathembela kukho ukwanda okuzinzile kwama-25 amagremu amaprotheni ngosuku. Lokhu kusho ukuthi inqubekelaphambili yakho izokwenyuka cishe nge-1 kg eyengeziwe yento eyomile ngenyanga noma i-12 kg yenyama eyomile ngonyaka.

Ngasikhathi sinye, uma uphazamisa uhlelo lwakho lokuzivocavoca noma uhlangabezana nokushoda kwekhalori ekudleni kwakho, ungakhohlwa ngempumelelo enjalo. Ngemuva kwakho konke, ukukhuphuka okuzinzile kwezinkomba zamandla nobukhulu bezinto eziqinile kuhlale kunezici ezi-3: umsoco - u-30% wempumelelo, ukuqeqeshwa - ama-50% empumelelo, ukulala okuhle - ama-20% empumelelo.

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