Izinzuzo nokulimala kwamaprotheni we-soy nokuthi ungakuthatha kanjani kahle

Uma ucabanga ngemithombo ehlukene yamaprotheni, kungekudala umsubathi ufika esiphethweni sokuthi kuyabiza kakhulu ukuthatha amaprotheni amaqanda ayinkimbinkimbi. Izindleko eziphakeme zomkhiqizo aziphikisi iqiniso lokuthi ukuthatha izithasiselo zemidlalo kusheshisa kakhulu ukukhula kwezicubu zemisipha, futhi kwezinye izimo kuholela nase-hyperplasia. Kuyizikhathi ezifana nalezi lapho abaningi bephendukela emthonjeni wezinto zokusetshenziswa ezifana ne-soy protein. Yiziphi izinzuzo nezingozi zayo? Ingabe kufanele usebenzise umthombo wamaprotheni eluhlaza? Uzothola izimpendulo eziningiliziwe zale mibuzo ku-athikili.

Ulwazi oluvamile

Incazelo

Yini amaSoy Protein? Kuyiprotheni etholakala kusoya. Yaqala ukusetshenziswa kuma-80s wekhulu elidlule, lapho bethola izinzuzo zokudla imikhiqizo yesoya yabantu abadla inyama kuphela abakuyeka ngokuphelele ukusetshenziswa kwemithombo yamaprotheni.

Ngokungafani nezinye izinto zokusetshenziswa eziningi, i-soya substrate inekhwalithi ephansi kakhulu yokuhlanzwa komkhiqizo. I-powder eyi-hydrolyzed ehlanzekile, esetshenziswa njengesengezo sokuphakelayo kwamahhashi, ayifinyeleli kangako kuma-protein ayi-50%. Okusele kubalwa ama-macronutrients ahlukahlukene, ngalinye elinikela okuncane ekusebenzeni kwezemidlalo.

Kodwa-ke, kuze kube kwenziwa ucwaningo ngasekupheleni kweminyaka yama-90 yekhulu lama-20, isisekelo sosoya sasungulwa ngokuqinile kumasiko wokwakha umzimba. Kwakungumthombo oshibhile wamaprotheni, futhi iphrofayili ye-amino acid engaphelele yayingaphezu kwenani lamaprotheni asetshenzisiwe. Kodwa-ke, ososayensi bakamuva eYale University bathola ukuthi ukusetshenziswa kwamaprotheni wesoya kwabesilisa akuphephile ngenxa yokuqukethwe kwama-phytoestrogens akuyo.

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Izici phytoestrogens

Ama-phytoestrogens ngama-estrogen metabolites atholakala ekudleni okuhlukahlukene, kufaka phakathi imidumba, ubhontshisi wesoyabhayi nemvubelo yobhiya. Isici sabo esiyinhloko ukunambitheka okulula ezingeni lama-estrogens asezingeni eliphakeme, abopha i-hormone ye-testosterone futhi angaholela ekubekweni kokufakwa kwamafutha kuphethini labesifazane. Umphumela omkhulu wecala ungumthelela omubi ekusebenzeni kwe-erectile emadodeni anokuhlehliswa okuhambisana nakho kwesimo sengqondo esingokomzwelo.

Ukunambitheka kwama-phytoestrogens kuholele ekwandeni okukhulu kokudluliselwa kwabakhi bomzimba kubadokotela abahlinzayo ukuze balungise i-gynecomastia. Yonke le nqubo yakhathaza uMnyango Wezempilo, ngenxa yokuthi ingxenye yesoya yesigaba sefolishi yaqala ukukhishwa ngemithamo eqinile futhi yincwadi kadokotela kuphela. Kodwa-ke, ngokuhamba kwesikhathi, ngenxa yoshintsho kubuchwepheshe bokukhiqiza, lokhu kuvinjelwa kwasuswa - iphesenti le-phytoestrogen ekwakhiweni kwempuphu yesoya yehle kakhulu.

Iqiniso elithakazelisayo: kuma-90s wekhulu lama-20, imikhiqizo yesoya yayisakazeke endaweni yama-republic ase-USSR - inyama yesoya, isoseji yesoya kanye nesoya sefolishi. Kuze kube yilapho imiphumela yocwaningo lososayensi bakwamanye amazwe ifinyelela ezweni lethu, le mikhiqizo yayithandwa kakhulu. Ngasekuqaleni kweminyaka yama-2000, ukudla kwanyamalala ngokuzumayo emashalofini ezitolo.

Soy amaprotheni ukulimala

Ngakho-ke, manje yisikhathi sokukhuluma ngokuthi kungani kungafanele usebenzise amaprotheni wakudala wesoya njengesengezo sokudla esiyinhloko.

1. Ama-Phytoestrogens. Nge-crossfit yemvelo ngaphandle kokusebenzisa ama-testosterone boosters, le yingxenye eyingozi kakhulu, enganciphisa ngokuphelele ukukhiqizwa kwe-testosterone yakho futhi ibophe wonke ama-molecule ayo, ngaleyo ndlela imise ngokuphelele ukusatshalaliswa kwama-amino acid abalulekile ezicubu zemisipha ezingaphezu kwezinga lemvelo lokululama.
2. Amathuba aphezulu emiphumela emibi. Okokuqala, lokhu kuyingozi ye-gynecomastia, engenakulashwa ngemithi futhi idinga ukungenelela kokuhlinzwa.
3. Ukuntuleka kwama-amino acid abalulekile. Yize kubiza kancane, iprotheni yesoya ayinayo iphrofayili ephelele ye-amino acid, okusho ukuthi amanye ama-amino acid kuzofanele athengwe ngokwahlukana noma kudliwe amaprotheni ezilwane.
4. Ukugaya kanzima. Ngokungafani ne-whey protein, izinto zokusetshenziswa zesoya ziqukethe inani elikhulu le-fiber, elenza kube nzima ukugaya.
5. Isivinini ukuncela okuphansi.
6. Ukwehla kwezinkomba zamandla. Omunye umphumela ohlangothini lwama-phytoestrogens namazinga aphansi e-testosterone yemvelo.
7. Ukufakwa kwezicubu ze-adipose ngokushoda kwekhalori.

Eqinisweni, iprotheni yesoya ayinabungozi kangako kumsubathi wesilisa kunokuphuza amalitha ambalwa kabhiya nsuku zonke. Mhlawumbe umonakalo ubonakala kakhulu, ngoba ama-phytoestrogens ayingxenye yemvubelo ye-brewer abopha ingxenye yesibindi notshwala.

Izinzuzo ezingenakuphikwa

Naphezu kwakho konke ukushiyeka, amaprotheni e-soy ayaqhubeka nokufunwa emakethe ngezindlela zawo ezahlukahlukene. Konke kumayelana nezinzuzo ezingakwenza okungeziwe umthombo wamaprotheni.

1. Izindleko. Amaprotheni weSoy ashibhile kaningana kune-KSB 80% kusuka esitshalweni saseBelarusian. Izindleko ezijwayelekile ngekhilogremu yento eluhlaza evela kubahlinzeki kuyaqabukela zeqa u- $ 3. Endabeni yokuhlukaniswa kwesoya, izindleko azidluli ku- $ 4.
2. Amandla wokulawula amazinga ama-hormonal kwabesifazane. Uma ungummeleli wobulili obulungile, awudingi ukwesaba ama-phytoestrogens: umzimba wesifazane uyazi ukuthi ungazihlanganisa kanjani kahle.
3. Iphrofayili ye-amino acid yehluke kakhulu kunamasondo.
4. I-Lactose mahhala. Lokhu kukuvumela ukuthi udle amakhilogremu wamaphrotheni we-soy ngaphandle kokucasuka okuvela kumgudu wamathumbu.
5. Ukuba khona kwe-fiber. Okubizayo okusetshenzisiwe, kuqukethe i-fiber ethe xaxa, futhi lokhu nakho kujwayele inqubo yokugaya ukudla.
6. Ifanele abadla inyama. Umkhiqizo waklanywa njengendawo ephephile yomthombo oyinhloko wamaprotheni kulabo okuthi, ngezizathu ezahlukahlukene, bangayidli imikhiqizo yezilwane.
7. Ifanele abanesifo sikashukela.

USoy uzihlukanise

Yini amaprotheni esoya asesimweni sawo esifanele? Lokhu kwehlukaniswa kwesoya. Ngokungafani nobhontshisi befolishi, cishe awunazo ngokuphelele izinto ezingathandeki njenge-fiber ne-phytoestrogens. Konke lokhu kukwenza kube utshalomali olunenzuzo olungenakuqhathaniswa kokudla kwezemidlalo kunokuthenga noma yiluphi olunye uhlobo lwamaprotheni.

Ngenxa yokuvuthwa okuphelele kanye nokuvutshelwa okuyingxenye, amaprotheni akhonjiswe ngokuphelele kuma-amino acid alula. Iphrofayli isiyonke, kuhlanganiswe nokutholakala kokutholakala kokutholakala kwezinto eziphilayo, kuyathuthukiswa. Vele, kusasele ibhalansi yama-amino acid abalulekile (ikakhulukazi i-isoleucine, ebandakanyeka ekwakhiweni kwedepho ye-glycogen), kepha ukusebenzisa iprotheni elinjalo kuphephe kakhulu kunokufaka engcupheni i-gynecomastia ngokufuna ipancake entsha ye-barbell.

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Isetshenziswa kanjani

Uma uthatha isinqumo sokuhlukanisa i-soy, thola ukuthi ungayithatha kanjani iprotheni yesoya ngendlela yakudala.

Izinqubo zokuqala zokulungiselela:

1. Bala iphesenti lesisindo somzimba senetha.
2. Bala inani lokuzivocavoca ngeviki.
3. Bala inani lamaprotheni ayinkimbinkimbi atholakele emini.
4. Bala inani eliphelele.

Ngaphezu kwalokho - okuthakazelisa kakhulu. Uma umsubathi wokuqeqeshwa okujwayelekile edinga cishe u-2 g wamaprotheni ayinkimbinkimbi ngekhilogremu lomzimba noma cishe u-2.5 g wamaprotheni angama-whey, ngakho-ke ngehlukanisa isoya konke kunzima kakhulu. Uma uneminye imithombo yamaprotheni enephrofayili ehlukile ye-amino acid, khona-ke i-1 g kuphela yamaprotheni we-soy nge-kg yomzimba yanele. Kepha uma ingekho eminye imithombo yokugcwalisa ukusilela, kuzofanele ukhuphule isilinganiso samaprotheni we-soy izikhathi ezi-5.

Masithathe isibonelo esijwayelekile: umgijimi - isisindo esingu-75 kg - amafutha omzimba ayi-15%. Inani lamaprotheni adliwe ekudleni lingama-60 g. Ukushoda okuphelele kungu-77, 5 g wamaprotheni. Endabeni yamaprotheni we-soy, kuzodingeka uthathe ama-250 g we-powder ngosuku, okuzolingana nokuhanjiswa okuphelele kwamaprotheni ama-4 ngosuku. Ukwahlukaniswa kwenziwa ngale ndlela.

Ngosuku lokuqeqeshwa:

1. Ukutholwa kwamaprotheni kokuqala kwenzeka ekuseni, imizuzu engama-25-30 emva kwesidlo esikhulu. Lokhu kuzokhulisa iphrofayili jikelele ye-amino acid, yona ezonciphisa umthamo wamaprotheni wesoya ngesigamu.
2. Ukwamukelwa kwesibili imizuzu engama-20-30 ngemuva kwesidlo sasemini ngokohlelo olufanayo.
3. Isidlo sesithathu sivale iwindi lamaprotheni ngenxa yemiphumela elimazayo yokuvivinya umzimba ezicutshini zemisipha.
4. Ukudla kwesine kokunyakaziswa kwamaprotheni kuphakathi kuka-5 no-7 ntambama ukugcina umphumela wokulwa namandla.
5. Amaprotheni okugcina adla ebusuku.

Ngosuku lokungaqeqesheki:

1. Ukudla kwamaprotheni kokuqala ekuseni, imizuzu engama-25-30 ngemuva kwesidlo esikhulu. Lokhu kuzokhulisa iphrofayili jikelele ye-amino acid, yona ezonciphisa umthamo wamaprotheni wesoya ngesigamu.
2. Ukwamukelwa kwesibili imizuzu engama-20-30 ngemuva kwesidlo sasemini ngokohlelo olufanayo.
3. Ukudla kwesithathu kokunyakaziswa kwamaprotheni kuphakathi kuka-17 kuya ku-19: 00 kusihlwa ukunciphisa umphumela owonakalisayo ezicutshini.
4. Amaprotheni okugcina adla ebusuku.

Ukusebenza kwezemidlalo

Ngeshwa, ngenxa yephrofayili yayo engaphelele ye-amino acid, ngisho nokuhlukanisa isoya kunamandla aphansi kakhulu okuzuza nokugcina isisindo somzimba. Ukuze uthole imiphumela emihle, amaprotheni we-soy anconywa ukuthi ahlanganiswe nama-amino acid we-branched. Kodwa-ke, ngokombono wezomnotho, ukushintshwa okunjalo kwama-amino acid wephrofayili eyinhloko yokuhlukaniswa kwesoya kubi kakhulu. Kushibhile ukuthenga iprotheni yama-whey ejwayelekile futhi uthole ukusebenza kahle ngemiphumela emibi embalwa.

Ngasikhathi sinye, ngokusetshenziswa isikhathi eside kwe-substrate ehlanziwe, kungenzeka ukufeza imiphumela eyengeziwe hhayi ngokwandisa izinga lezinqubo ze-anabolic, kepha ngokuvimba ngokuphelele i-catabolism emzimbeni. Le ngenye indlela yokufeza i-myofibrillar hypertrophy.

Amantombazane kuphela

Futhi manje umbuzo wakudala obuzwa wonke amantombazane - ingabe amaprotheni wesoya azokusiza wehlise isisindo? Impendulo inguyebo. Ngomzimba wesifazane, konke ukungalungi kwamaprotheni we-soy kuphenduka izinzuzo. Lokhu kusebenza ikakhulu ezintweni ezivamile ezingabizi, hhayi ukwehlukaniswa kwesoya. Ngabe ama-phytoestrogens atholakala ku-soya substrate akusiza kanjani ukufeza izinhloso zakho ezindala?

Lokhu kufaka isandla kumphumela oyinkimbinkimbi:

1. Isizinda se-hormonal sijwayelekile. Lokhu kuyasiza kakhulu uma kwenzeka ukuphazamiseka kokuya esikhathini, okuvame ukuba ngumphumela wokudla okwedlulele kwe-mono.
2. Izinga le-virilization liyancipha.
3. Ukukhishwa koketshezi emzimbeni kuncipha ngokuncipha okujwayelekile kwamazinga e-sodium.
4. Izicubu zemisipha ziyaqina ngenxa yezakhi ezisebenzayo eziqukethwe yiprotheni.
5. Ukugaya kuyathuthukiswa ngenxa yefayibha efakwe kumicu yesoya.

Futhi okubaluleke kakhulu: iprotheni yesoya ikuvumela ukuthi ugcine usayizi webele, futhi ezimweni ezingavamile uyayinyusa, naphezu kokuncipha kwesisindo somzimba... Mhlawumbe yingakho i-soya substrate ithandwa kakhulu ekuzimeni kwabesifazane be-amateur.

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Umphumela

Amaprotheni weSoy akude aphelele. Futhi ukushibhile kwayo kumane nje kuyisithiyelo esingaphenduka imiphumela engalungiseki kumsubathi. Kepha uma kwenzeka ungenayo eminye imithombo yamaprotheni, noma uvela kusiko lokudla imifino, isoya hlukanisa (hhayi iphrotheyini yakudala, kepha yihlukanisa) ukuphela kwendlela yokuthola amaprotheni anele ngaphandle kokuchitha ngokweqile isabelomali. Icebo ukuthi ukuhlukaniswa kwesoya kushibhile ngokungenakulinganiswa kunezinye izinketho zokudla imifino.

Kokunye konke, kungcono ukusebenzisa imali futhi uthenge amaprotheni ama-whey. Ngokwenza lokhu, uzokugwema ukugoqwa okungathandeki, okubaluleke kakhulu kubasubathi abaqondile abanamazinga we-testosterone angaphezulu nje kwesisekelo.

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