Ezemidlalo UkufanelekaYakha kwemisipha

Amaphrotheni: Ukwakheka, intengo. amaprotheni Kuhle emsebentini yemisipha. amaprotheni Russian

Wonke umuntu uyazi ukuthi amaprotheni - indaba isakhiwo main, okuyinto wokwakha kwamaseli womuntu. A amaprotheni, zibuye amaprotheni amaningi akhuthaza ukukhula kwemisipha. Ngakho-ke bemidlalo - abathengi main usebenzisa ezemidlalo amaprotheni, okukhiqizwa njengendlela impuphu.

Igama elithi "amaprotheni" livela protos ngesiGreki, kusho "owokuqala, ebaluleke kakhulu."

Amaphrotheni azibalulekile kuphela kwemisipha ukukhula, njengoba luwumthombo oyinhloko wamandla namandla. Futhi ukuthuthukisa imisipha emumva ukusebenzisa.

Kuyini iprotheni

Kuyini Amaphrotheni? Ukwakheka kwale nto ilula. Lokhu CONCENTRATE amaprotheni kwakucishe 100% we ingxube eyomile.

amaprotheni atholakala ukwenziwa amaprotheni imikhiqizo abavamile ezivamile:

  • whey unika whey amaprotheni (ukuhlukanisa, ukugxilisa ingqondo);
  • ubisi - casein;
  • Iqanda esikhiqiza Iqanda amaprotheni;
  • soy - soy;
  • irayisi;
  • multicomponent (ukuxuba izinhlobo eziningana).

Powder inqubo ukukhiqizwa kungokwenhliziyo feedstock kuthiwa sicindezelwe amafutha, amanzi, ukudla okumahhadla nomoya kanye nezinye izingxenye ezingadingekile, lapho kutholakala powder amaprotheni futhi sigxile. Ngu feedstock uhlobo amaprotheni ihlukaniswe yezitshalo nezilwane. Ukuze ukusetshenziswa wamaprotheni powder Shake amaprotheni.

Ubani odinga iprotheni kanzulu

Kusukela amaprotheni - laqanjwa kuhlanganise kuphela amaprotheni kanzulu, kusobala ukuthi kwezinye izimfanelo awusebenzi ifa. Okungukuthi, kunjani abilisiwe amaqanda amaprotheni. Lokhu kuphakamisa umbuzo wokuthi ngabe umsubathi sithathe eziningi yemisipha, uma ukudla imali enkulu okuphekiwe iqanda omhlophe.

Impendulo isobala: Lutho neze. Kusukela ukusetshenziswa elula imisipha amaprotheni njengoba ukudla bebodwa ayibi. Okuningi kuxhomeke nemibandela ukuqeqeshwa Yakha muscle isipiliyoni athlete.

Zonke izakhi ezidingwa umzimba, eziqukethwe ukudla ezivamile eliningi eyanele. Ngakho-ke, Wabasaqalayo amaprotheni eyanele is ngokuphelele ayidingeki inqobo nje uma ingahambi ukusebenza izinsimbi yanda, ngaphezu amakhilogremu engamakhulu. Kulapho umzimba wakhe futhi uzodinga ukwamukela isamba anda amaprotheni. Lokhu kuzokwenzeka ngaphambili kuka ngonyaka ukuqeqeshwa ehlelekile.

Kodwa labo bodybuilders abenza njalo futhi isikhathi eside, ngenxa yokuzikhandla imisipha ethola okufakiwe liyadingeka. It kungenziwa kuhlangene ukuthatha Anabolic izidakamizwa ukugwema noma yikuphi ukushiyeka acid acid emzimbeni.

Izinhlobo amaprotheni indlela yokukhiqiza

Beginners Siyakwamukela bagxila amaprotheni abasubathi uyazibuza: 'Indlela ukukhetha okungcono wamaprotheni kubantu yemisipha setha ? Phakathi yonke ukwehluka kwezinhlobo zezinto zalo "

Abanikezeli amaprotheni okunomsoco ukudla yemvelo indisputably yenkomo, inhlanzi, amaqanda, inyama yenkukhu kanye nemikhiqizo yalo. Kodwa ukudla inani lokudla oludingekayo ukuze ukukhiqizwa amaprotheni emzimbeni imatasa nomsubathi, kumane nje akunakwenzeka. Futhi lapha basisize wamaprotheni okunyakazisa ukuthi abahlukanisile kusuka amaprotheni powder.

Kukhethwa uhlobo oluthile incike izimo zalo ukuqeqeshwa imigomo msubathi.

Amaphrotheni zihlukaniswe lezi zinhlobo ezilandelayo:

  1. Ubisi. It is etholwe ukwehlukana amanoni lactose ubisi by zokuhlunga. Izingxenye ezimbili nazo ezibangelwa le nqubo: casein futhi whey.
  2. amaprotheni whey. Ukwakheka powder whey etholwe inqubo zokuhlunga. Lolu hlobo okufakiwe kuyinto oncibilikayo emanzini, kweso kugaywe ngokushesha ngokukhulula acid ezibalulekile acid ukuze imisipha. Powder ehlanganisa mayelana 70% amaprotheni, ubizwa ngokuthi CONCENTRATE, cishe 90% - ukuhlukanisa ezingaphezu kuka-90% - the hydrolyzate okuyinto etholwe hydrolysis kwezinhlobo odlule. Ayanda okuhlushwa, ayanda digestibility futhi ngesilinganiso ukugaya powder.
  3. Casein. Limelela micromicelles (izinhlayiya eyindilinga) akuyona oncibilikayo emanzini, kancane kakhulu amuncwa wumzimba. Ngenxa yalokho, okukhiphayo kancane therefrom, kanjalo enza umsebenzi ukuvikelwa imisipha catabolism. Ikhishwa filtration esihle nokujoyina ku-sodium, i-calcium ne-potassium. Kuye Ukwakheka, ihlukaniswe yaba micellar amaprotheni hydrolyzate, sodium, i-potassium ne-calcium noma caseinate.
  4. Egg Amaphrotheni. Ukwakheka kwalo nsé amaprotheni amaqanda, equkethe amane izakhi mkhondo ezahlukene, kanye acid eziningi acid futhi ikhuthaza ukukhula kwemisipha. Whey kugaywe kancane kakhulu, kodwa ngokushesha kunokuba casein powder.
  5. Soy, okuyinto kubhekwa ephelele ngoba iqukethe wonke kubalulekile amino acid. Kuyinto futhi unothile arginine futhi glutamine, kugaywe ngokushesha.
  6. Ilayisi. Lokhu powder wawenziwe ngu Milling le irayisi elinsundu, fibre ngemuva kwalokhu ahlukaniswe kanye carbohydrate, ukwakheka elicwengekileyo. I powder kwaphumela iqukethe mayelana 90% amaprotheni, kugaywe kalula.

Indlela ibhekwa

amaprotheni reception incike izindlela ukuqeqeshwa, ngakho has izici zayo siqu:

  1. Ubisi powder Kunconywa ukudla ikakhulukazi ebusuku futhi phakathi ukudla. Lokhu kungenxa yokuthi i-casein kancane amuncwa umzimba, okuholela imisipha amino acid ngokulandelana ukudla.
  2. Ngenxa ngokucubungula okusheshayo of whey amaprotheni muhle ukusebenzisa ngaphambi nangemva kwesikole nokulethwa okusheshayo micronutrients imisipha.
  3. Casein namaprotheni kuhlangene serum, kuthathwe ngemva kokuzivivinya. Lokhu kuqinisekisa ukukhula kwemisipha. A reception ukuvimbela nokwahlukana kwabo powder ngaphambi sokulala.
  4. Kulabo ungezwani ne-lactose noma yokungezwani komzimba ukuze obisi, amaqanda powder muhle. Futhi efanelekayo kulabo musa bumnandi amaqanda banal.
  5. USoya labo abasubathi abafuna ukwakha kwemisipha, kodwa akafuni ukuthatha amaprotheni isilwane. Kunconywa ukuthatha soy amaprotheni emva Amazing, futhi ngaphambi kokuba, ngokuhlanganisa ukusetshenziswa serum futhi casein.
  6. Futhi, ngaphambi futhi ngokushesha ngemva ukuqeqeshwa amandla Kunconywa ukuba asebenzise irayisi amaprotheni. Kuyinto kakhulu inyama, okuxubile obuhle whey powder.

amaprotheni amamiksi

Ukuze bathole izindawo ezizuzisa kakhulu futhi ephumelelayo izimpushana Kunconywa ukukhiqiza ukuxuba izinhlobo ezahlukene amaprotheni. Ukwakheka kahle cocktail enjalo ihlanganisa kokubili ukwakhiwa kanye nomphumela lobubuyisela tintfo esimeni kwemisipha izicubu.

Imisindvo ezivamile:

  • Whey ukuhlukanisa Gxila Plus siyafanelana reception ngaphambi nangemva kwesikole.
  • Whey amaprotheni ukuhlukanisa hydrolyzate plus, kugaywe ngokushesha, intengo lisetudlwana kunaloyo lotfolwa ngibo bonkhe. Uphuzwe njengoba kunguye odlule.
  • Ingxube whey futhi obisi. amaprotheni eshibhile kokuba izakhiwo ewusizo like whey futhi casein.
  • Hlanganisa of casein futhi whey. Lokhu Ukwakheka kuzuza kahle enkulu samukelwa nganoma yisiphi isikhathi.
  • Iqukethe powder sakhiwa casein, whey soy. Kuyabiza kakhulu kuneminye compounds, okuyinto ulungisiswa impahla yayo. Kunconywa ukuthola, kungakhathaliseki ukuqeqeshwa.
  • Hlanganisa amaqanda, casein futhi whey. abasubathi Kufanele ungaphuzi njalo ukudla amaqanda, ke ihlanganisa izindawo eziningi ewusizo.
  • Hlanganisa - amaprotheni zemifino. Ukwakheka ezinjalo ingagxila abadlali iguliswa amaqanda nobisi: kungenzeke iqukethe amaprotheni irayisi, soy ngisho Hemp. It kuholela ukukhiqizwa evamile nitric oxide futhi normalizes igazi ligeleze kwemisipha izicubu.

Yikuphi amaprotheni kuyakhethwa

Ezemidlalo umsoco umkhakha has inqwaba abakhiqizi. Umehluko omkhulu phakathi nomthelela imisipha izidakamizwa ekhiqizwa lapho, naphezu ezihlukahlukene amabhokisi ezimibalabala, izindleko, ukukhangisa kanye consultants izinkolelo. Bathi nje kuhluke ukunambitheka, iphesenti amaprotheni iyunithi powder izithasiselo namavithamini ngayinye. Lesi sakamuva, ngenhlanhla kalungisiswa, njengoba thina sebeye bazibonakalisa ukuthi umphumela engcono kunikezwa amavithamini, uma wamukelwe ngokwehlukile.

Idumile abasubathi kukhona namaprotheni anjenge abakhiqizi angaphandle Weider, MHP, Optimum Nutrition, Syntrax, ALLMAX Nutrition, CytoSport, Dymatize Nutrition, BSN. Kodwa kulapho evamile kuzo zonke - Amaphrotheni ejwayelekile Gold (Optimum Nutrition), kungokwalabo isizukulwane yakamuva amaprotheni kukhiqizwa. Iqukethe lokuhlushwa kahle izinto asebenzayo kulinganiswa kahle, wenza whey.

Ungakhohlwa ukuthi umsebenzi oyinhloko ukugcwalisa amaprotheni ukuntula amaprotheni sithuthukiswe imithwalo, uma akwanele wabo livela ukudla yemvelo. abasubathi abaningi bazama ukudla organic kuphela, njengoba lunezinto futhi izakhi mkhondo, ijwayelekile emzimbeni.

Kungasetshenziswa njengoba okufakiwe kanye amaqanda powder, okuyinto esetshenziswa embonini confectionery, futhi iprotheni ezinhle kanzulu.

Popular Russian amaprotheni emelelwa brand Ironman, umkhiqizi - LLC "ART Modern ubuchwepheshe ngokwesayensi." Futhi nakuba inkampani kuphela esebenzisa ephezulu ubuchwepheshe ukwenziwa, ukuphathwa ibona ngokwayo, okuyinto namanje emuva Abenzi European futhi American.

Ukukhiqizwa mayelana nedlanzana asele abakhiqizi ezifuywayo, ezifana "Fortogen", "Aktiformula", "Junior", "i-Atlas", "Hercules", livele kakhulu.

Futhi phakathi abasubathi weightlifting are labo bakhetha ukusebenzisa njengenhlangano ezengeziwe amaprotheni usana ifomula - lokhu amafomula usana esetshenziselwa ukusuthisa izinsana izinyanga ezinhlanu ubudala, ne ukwengeza cocoa ukunambitheka. Lokhu kuhlanganisa umsebenzi omuhle khulu ama-carbohydrate, amaprotheni, futhi esebenza kahle eliphezulu amavithamini, ngoba icishe lifane nsé ubisi lukamama. Le nhlanganisela limelela izinga kanye amaprotheni ezishibhile.

Ukuthandwa ekhiqizwa amaprotheni bagxila wukuthi powder ukuze athole imiphumela oyifunayo kudingeka udle ukudla okuncane kakhulu kunalokho imikhiqizo ezivamile okudingekayo ngenjongo efanayo. Kodwa lutho Ungashintshanisa nokudla okunomsoco, ngakho amaphilisi kufanele kube kuphela isigamu ekudleni.

Amaphrotheni ngoba imisipha. Izinzuzo kanye efanele ibe kuhlu lokuhlukumezeka

Imisebenzi esemqoka amaprotheni imisipha ukuthuthukiswa (ukukhula) kanye yokuthola (ekulondolozeni) kwemisipha izicubu. Ngaphezu kwalokho, lo synthesis amaprotheni isekela ngqo isakhiwo iseli uqobo. Futhi okubaluleke kakhulu - kuba supply umzimba uphelelwa amandla adingekayo athlete, nama-amino acid. Ngakho-ke, kufanele ugxile kahle ukunikeza le misebenzi.

Kuyona inikele konke lokhu, kuyaqapheleka ukuthi amaprotheni kangcono ukuthola kwemisipha mafutha - serum. Eceleni kuba casein njengoba ukuvikela lo msubathi kusukela imisipha catabolism ngesikhathi sokulala.

Ngokuvamile nawu umbuzo, kungakhathaliseki ukuthi amaprotheni kuyalimaza. Njengoba lokhu nje amaprotheni evamile, akukho. Iyingozi obonwa ngokweqile yayo.

Ngo ezivamile yokudla komuntu semidesyatikilogrammovogo, imfuneko caloric ngokuvamile elilingana 2500 kcal ngosuku, amaphrotheni akha cishe 100 g - kuyinto 410 kcal.

Imenyu imatasa athlete isisindo esifanayo kufanele kufake amagremu bebathathu ezengeziwe wamaprotheni amakhilogramu esisindo ngayinye, okungukuthi, ingqikithi 175 efika ukudla 275 amagremu amathathu amaprotheni, okuyinto 1128 kcal 3000 kcal osukwini ingqikithi.

Uma umuntu ovamile noma umsubathi saqala, owandisa ukusetshenziswa wamaprotheni akudingekile, kuyafana kuyosebenza ke, amaprotheni iba inzuzo ezingabazekayo ngaye. Igcwele imiphumela engemihle, phakathi kwabo:

  • izinkinga ukhuluphele futhi ahlobene;
  • nge awutholi amanzi mhlawumbe amanzi emzimbeni ;
  • ukuvaleka ukhalo kwezinso;
  • ukusheshisa urolithiasis;
  • kungase kube buhlungu endaweni esiswini.

Isiphetho wukuthi amaprotheni zingafundwa, kodwa ukuthi kwakungekho imiphumela emibi, kumelwe imikhawulo kuvunyelwe uyalandelwa.

amaprotheni izindleko

Izindleko wamaprotheni incike inani layo yemvelo - Iphesenti amaprotheni digestible: e namaprotheni atholakala emifinweni wokuthi imfushane kunalokho elesilwane. Ngenxa yalokho, amaprotheni yemifino kuyoba eshibhile.

Futhi-ke, okuthinta indlela lapho amaprotheni senziwa. Inani powder etholwe microfiltration (ukuhlukanisa) ephakeme ukwedlula ukugxilisa ingqondo. A hydrolysates, okuyinto etholakala ngokuzikhandla ukwelashwa enzymatic, ibiza nakakhulu.

Ukuze kuncishiswe izindleko umkhiqizo mayelana 10%, abakhiqizi abaningi ugxilisa okuxubile lehlukanisa.

Izindleko amaprotheni powder, futhi luyehluka kuye ngokuthi umkhiqizo zimenyezelwe, lapha udlala indima ukuzethemba kwabathengi ngamadodana awo nokuthi ayawathanda.

amaprotheni Russian abathengi yasekhaya ingumkhiqizo eshibhe (isibonelo, sekushiwo "Atlas" izindleko ruble 250 ngalinye 1 kg), kodwa ngisho lokhu akusho kunezela ekuthandweni yakhe. Zonke daba senqubo yokukhiqiza: ongaphakeme-lokuhlushwa etholwe powder noma inhlanganisela izithako engabizi.

Kukhethwa isesikhathini umthengi. Nokho, iqiniso liwukuthi abanye uncamela izimpushana ezishibhile futhi abanye bakholelwa ukuthi ukudla ingane exutshwe ubisi powder, ukulingana ingcono kakhulu ezishibhile amaprotheni ingxube.

Lapho ukuthatha amaprotheni

The main izinzuzo amaprotheni nekghono yayo ukusetshenziswa kuwa phakathi ukudla. Futhi ngenkathi imenyu ukudla kungenziwa kulekelelwa amaprotheni Badami, kanye amaprotheni-ocebile Ukudla zemvelo.

Phakathi abagijimi, kukhona abathile abanqunyelwe yokwamukela amaprotheni Izithako. Imithetho:

  • ekuseni kufanele uthathe amaprotheni whey, ngoba ngemva kobusuku imisipha kukhona esimweni catabolic;
  • phakathi ukudla snacking ewusizo casein amaprotheni ngenxa ukucutshungulwa kwayo kancane - ke restock imisipha;
  • ngaphakathi isigamu sehora ngemva bacecesheka ukuphuza a cocktail wamaprotheni nqabela-omisiwe;
  • ngaphambi kokulala uphelele whey amaprotheni.

Indlela yokwenza iprotheni ekhaya

Ukuze wenze Shake amaprotheni, kudingeka amane amagremu amathathu amaprotheni powder wengeze ambalwa izibuko juice, amanzi noma ubisi olunamafutha amancane noma bese uhlanganise kahle. Gcina lokhu cocktail uvunyelwe akukho ngaphezu kwamahora amabili.

Ukuze uthole okuhle ekubhaxabulweni powder cocktail kukhona idivayisi ekhethekile ngesimo inkomishi ne anezikhala flange ngoba kuphulwa kangcono izigaxa - shaker. Indawo yesiqukathi izakhi ezidingekayo, kuyadingeka ukuba kuntengantengise imizuzu embalwa okukhulu. It kuvela ngesiswebhu kahle, cocktail bushelelezi.

Kodwa kukhona okunye ukukhetha: akukho lutho olungcono, indlela yokwenza iprotheni kusukela imikhiqizo yemvelo bebodwa. Lokhu kuzodinga izithako kanye blender ngoba ukukhanya. Ezinye izindlela zimi kanje:

  1. Ubisi powder - 3 tbsp. l, gelatin -. 15 g, amaqanda 3, juice - 2 st, 1 st .. l. uju.
  2. Ephansi fat cottage shizi - 4 tbsp. l, amaqanda -. 2 izicucu, juice noma ubisi -. 400 g, i-ice izithelo.
  3. Iyogathi - 50 amagremu ubisi - 200, u-ice cream - 80 g, omunye banana, oat ishq - polstakana.
  4. Ubisi -. 2 tbsp, ice cream - 100 g, iqanda elilodwa futhi izithelo eyodwa.
  5. Aluhlaza okwesibhakabhaka - 80G, ice cream - 100 g cocoa - 1 tbsp. . Amalitha ubisi - 400 g
  6. Chocolate (ukhokho) - 30 g, ephansi fat cottage shizi - 50 amagremu, orange juice - 1 st banana uhhafu ..
  7. Ushizi - 250 g, ubhanana ezimbili, yogurt - pint, ujamu noma isiraphu - 150 g

Ngakho ungakwazi nakalula amaprotheni okuzenzela. intengo yayo kuyoba aphansi, kanti izinga ukunambitheka - njalo phezulu, ngoba ungakwazi ukwengeza ezihlukahlukene izithelo zakho ozithandayo. Thatha ikhaya ewusizo amaprotheni Shake esikhundleni ibhulakufesi futhi ngaphambi sokulala.

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