Inwayar Protein ƙari ce ta wasanni wacce ta ƙunshi tsarkakakken furotin. Ya zo a cikin asali daban-daban: kwai, whey, kayan lambu (gami da waken soya) dabbobi. Babu wasu sunadarai da aka hada karfi da karfi.
Whey Concentrate shine sanannen nau'in furotin wanda akafi amfani dashi a cikin wasanni don gina tsoka kuma a lokacin lokacin bushewa don hanzarta rage nauyi. Yawancin 'yan wasa suna ɗaukar ƙarin lokaci-lokaci don dacewa.
Nau'o'in furotin da yawa
Idan kun kasance lactose ko soya mara haƙuri, ana ba da shawarar ɗaukar ƙwaya mai ƙwai. Ga masu cin ganyayyaki da waɗanda suke azumi, zaɓin waken soya yayi daidai. A wasu yanayin, zai fi kyau a zabi whey ko sunadaran ƙwai. Latterarshen yana da kyau sosai, amma farashinsa ya ninka sau da yawa.
Whey Protein yana mai da hankali
Ba shine mafi inganci ba, amma yawancin nau'in furotin whey da akafi amfani dashi. Sunadaran da ke cikin wadannan kari ya kebanta kuma ana sanya shi a cikin ruwa - ta wannan hanyar ya fi tasiri saboda an fi tsarkake shi sosai. Amma irin waɗannan abubuwan ma sun fi tsada. A cikin wannan nau'in furotin, mai, carbohydrates, cholesterol da lactose ba a cire su gaba ɗaya kuma suna da kusan kashi 20% na samfurin (wani lokacin ƙari).
A cikin wasanni, an fi amfani da narkar da kashi 80%, kusan suna da tasiri kamar rabewar da ke dauke da furotin mai tsabta 90-95%.
Fasali na samarwa
Unƙarar ƙwayar madara mai narkewa ana samar dashi ta hanyar tsaftacewa. A cikin aikin, ana lalata kayan abincin, an cire madarar madara (lactose). Yana yin hakan ta hanyar raɗa whey ta cikin membranes na musamman waɗanda ke tace ƙananan ƙwayoyin ƙwayoyin mai da mai ƙwanƙwasa, tarko mai haɗari da manyan mahaɗan sunadarai. Sakamakon samfurin ya bushe zuwa yanayin foda.
Abinda ke ciki
Maƙera suna ƙara ƙarin abubuwa daban-daban ga mai narkar da whey. Yawan furotin, carbohydrates, da mai na iya bambanta. Amma duk waɗannan abubuwan ƙari suna da ƙari ko lessasa kama da juna.
Yin amfani da furotin na whey (30 g) ya ƙunshi:
- 24-25 g na furotin mai tsabta;
- 3-4 g na carbohydrates;
- 2-3 g na mai;
- 65-70 mg cholesterol;
- 160-170 MG mai guba;
- 110-120 MG alli;
- 55-60 MG alli;
- bitamin A.
Arin zai iya ƙunsar wasu bitamin da kuma ma'adanai. Hakanan yana dauke da sinadarai masu dandano, dandano, kayan zaki, sinadarin acid. Wadannan bangarorin na iya zama na halitta ne da na roba. Sanannen masana'antun masana'antar abinci mai gina jiki suna kula da inganci, don haka samfuran su suna da daidaitaccen kuma cikakken abun amino acid.
Dokokin shiga
Kowane mai ƙera ƙira yana ƙididdige sashi na ƙarin a cikin hanyarsa, amma mafi kyawun rabo ana ɗaukarsa a matsayin 30 g na furotin tsarkakakke a ci. Adadin da ya fi girma ba za a shanye shi kawai ba kuma zai iya shafar hanta.
Ana ba da shawarar ɗauka daga sau ɗaya zuwa uku a kowace rana.
Idan mutum ya saba da cin ƙananan furotin tare da abinci, to bai kamata ya fara shan ƙwayoyin sunadarai tare da manyan allurai ba. Yakamata a canza salon cin abinci a hankali, kara rabo daidai.
Idan mai farawa wanda yake so ya gina tsoka da sauri ko ya rasa nauyi ya fara da allurai masu yawa, yana iya haifar da halayen gefe, matsaloli tare da hanyoyin hanji da hanta. Jiki ba zai iya shan yawancin furotin fiye da yadda yake yi ba.
Ana ɗaukar hankalin ta hanyar tsarma shi da kowane ruwa. Idan mai neman motsa jiki yana buƙatar bushewa, ana ba da shawarar yin amfani da ruwa mai laushi ko kayayyakin kiwo mai ƙarancin mai. Idan aka ɗauki ƙarin don manufar gina tsoka, zai fi kyau a tsarma samfurin cikin ruwan 'ya'yan itace da kayayyakin kiwo tare da kayan mai mai na yau da kullun.
Kwatanta whey fi mai da hankali da kuma ware
A cikin kari da muke la'akari, lallai akwai karamin kashi na furotin fiye da na keɓewa, amma wannan ba yana nufin cewa na farkon suna da ƙasa da na ƙarshen sosai ba.
Lokacin shan furotin mai daɗi, jiki yana karɓar furotin kaɗan da ƙarin mai da carbohydrates, amma samarwarta yana da rahusa sosai, wanda yake nunawa a cikin kuɗin.
Bayan tsabtatawa sosai, keɓewa ba kawai sugars da mai ba, har ma da wasu abubuwa masu amfani waɗanda suka kasance cikin ƙoshin lafiya. Tsakanin su:
- phospholipids;
- immunoglobulins;
- madara mai aiki da lactoferrin;
- lipids sune lafiyayyen mai da abubuwa masu kama da kitse.
Manyan Manufofin Whey Protein suna mai da hankali
A yau kamfanonin Amurka suna samar da mafi kyawun ƙwayoyin whey. Mun gabatar da TOP na mafi kyawun kayan wasanni na wannan nau'in:
- Elite Whey Protein ta Dymatize
- Matsakaicin Gwal na Whey ta Ingantaccen Abinci
- Pro Star Whey Protein daga Babban Abinci.
Sakamakon
Girman furotin na Whey yana da matukar shahara tsakanin 'yan wasa, saboda yana taimakawa sosai wajen gina ƙwayar tsoka, bushewa, da kuma ba da kyakkyawan taimako ga tsokoki.
