Girman furotin - wanne ya fi kyau a zaɓa

A cikin yanayin wasanni, an daɗe da sanin cewa ƙarin furotin yana da mahimmanci don hanzarta samun tsoka.

Akwai nau'o'in furotin iri-iri. Kowane nau'in 'yan wasa suna amfani dashi don cimma wasu manufofi. Kadarorin sunadarai sun dogara da asali da hanyar samarwa. Misali, furotin whey ya fi dacewa don samun karfin tsoka, kuma casein ya fi dacewa don murmurewar tsoka cikin dare.

Sunadaran suna da matakai daban-daban na sarrafawa: tattara hankali, kebance shi da kuma hydrolyzate.

Whey Protein

Mafi yawan shahararrun nau'in furotin shine whey.

Whey Protein yana mai da hankali

Wannan shine mafi yawan nau'ikan furotin na whey kuma saboda haka shine mafi mashahuri. Ana amfani dashi don samun ƙarfin tsoka, rage nauyi, da kuma kiyaye ƙirar jiki mafi kyau. Mafi girma a cikin furotin, amma kuma mafi yawan kashi na mai, carbohydrates da cholesterol na dukkan nau'ikan ukun. A kan matsakaita, suna lissafin 20% na yawan samfurin ko kaɗan.

Heyarfafawar Protein na Whey ya dace da masu farawa, wanda kasancewar wadataccen lipids da sugars a cikin abinci ba shi da mahimmanci a farkon matakan horo. Wani ƙari shine ƙananan farashin dangane da wasu nau'ikan.

Whey Protein Ware

Furtherarin furotin na Whey ana ci gaba da sarrafa shi zuwa ware. Irƙira ta hanyar tace furotin na madara, yana da samfur na tsarin yin cuku. Arin shine mai haɗin furotin - daga 90 zuwa 95%. Cakuda ya ƙunshi ƙananan adadin mai da carbohydrates.

Whey Protein Hydrolyzate

Cikakkiyar tsarkakakken furotin na whey daga ƙazamta yana haifar da samuwar hydrolyzate. Ya ƙunshi furotin kawai - amino acid, sarkar peptide. Masana ilimin abinci mai gina jiki sun yi imanin cewa irin wannan ƙarin ba ya tabbatar da tsadarsa. Koyaya, amfaninta ya ta'allaka ne da saurin saurin assimilation.

Casein

Casein yana cikin nutsuwa fiye da furotin whey. Ana iya ganin wannan fasalin mai ban mamaki azaman fa'idodin kari idan aka ɗauke shi kafin kwanciya. Masana kimiyya sun nuna cewa yayin bacci, glandon adrenal suna samar da cortisol, wani hormone mai kawo damuwa. Haɗin yana aiki akan sunadaran ƙwayoyin tsoka, yana lalata su kuma yana rage girman tsokoki. Sabili da haka, abubuwan da ke cikin yanayin suna da kyau don kawar da lalacewar furotin na dare.

Furotin waken soya

Ana nufin furotin na waken soya don mutanen da ke fama da rashi na lactase ko rashin haƙuri na lactose. Samfurin yana da ƙarancin rayuwa saboda furotin na tushen shuka, don haka yana da kyau ga masu lafiya su ba da fifiko ga wasu nau'ikan abubuwan kari.

Qwai mai gina jiki

Gwanin kwai ya ƙunshi dukkanin amino acid mai mahimmanci kuma yana hanzari cikin hanjin ciki. An yi amfani dashi don rashin lafiyar wasu nau'in furotin. Koma baya shine babban farashi.

Madarar furotin

Ruwan madara na dauke da kashi 80% na sinadarin casein da kuma 20% na furotin na whey. Yawancin lokaci ana amfani da ƙarin a tsakanin abinci, saboda cakuda yana da kyau wajen hana yunwa da hana ɓarkewar peptides.

Yaushe za a sha nau'ikan furotin daban-daban?

14arin abubuwan gina jiki guda 14

Jerin sunadaran da aka gabatar sun dogara ne akan abun da ke ciki, dandano, darajar kudi.

Mafi kyawun hydrolysates

• Platinum Hydro Whey mafi kyau na Gina Jiki yana da wadataccen furotin a cikin sarkar.
• Syntha-6 daga BSN yana da farashi mai sauƙi da inganci mai kyau.
• Dymatize ISO-100 yazo cikin nau'ikan dandano iri-iri.

Mafi kyawun kayan casein

• Matsakaicin Tsarin Gina Jiki na Gurasar Mafi Kyawu 100% Casein yana samar da ingantacciyar rayuwa don an tsara ta tare da babban furotin.
• Elite Casein yana da araha.

Mafi kyawun whey maida hankali

• Ultimate Nutrition's Prostar 100% Whey Protein yana tattare da ingantaccen tsari - babu kayan aikin fanko, mai ƙarancin mai da ƙananan carbohydrates fiye da sauran abubuwan da suke maida hankali.
• Scitec Gina Jiki 100% Whey Protein ya haɗu da ɗan tsada mai sauƙi da haɓakar haɓakar furotin.
• Amintaccen Furotin Whey Protein yana da alamar farashi mai rahusa.

Mafi Kyawun Protein Whey

• Ingantaccen Abincin Abinci 100% Whey Gold Standard shine wadataccen furotin kuma mai tsada.
• Syn Trax Nectar yana da mafi ingancin aiki.
• ISO Sensation 93 daga Ultimate Nutrition yana cikin furotin.

Mafi xarin Cikakken Hadaddiyar

• Matrix ta Syntrax ana rarrabe shi ta ƙimar inganci da haɓakar mahaɗa nau'ikan nau'ikan furotin guda uku.
• Protein 80 + daga Weider - mafi kyawun farashi a kowane kunshin.
• MHP's Probolic-S yana da yanayin kirkirar carbohydrate wanda ya hada da dukkan muhimman amino acid.

Rabon farashin

Manyan sunadaran gida

Wani zaɓi na mafi kyawun sunadaran samarwar Rasha.

Binasport WPC 80

Binasport WPC 80 kamfanin Binafarm na Rasha ne ya kera shi. Shekaru da yawa na aiki akan sunadarai, kwararru sun sami kyakkyawan inganci. Professionalwararrun athletesan wasa sun yi amfani da shi a cikin Rasha da ƙasashen CIS. Samfurori sun wuce duk ingancin binciken da ake buƙata wanda Cibiyar Nazarin Kimiyyar Kimiyyar Jiki da Wasanni ta shirya. Babban fa'idar wannan furotin shine babban haɓakar protein, fasahar samarda mai tsabta, da saurin narkewar abinci.

Kwayar halitta WHEY PRO

Geneticlab WHEY PRO - samfurin kamfanin gida ne na Geneticlab, shine na biyu a saman sauran masu haɓaka saboda abubuwan da ya ƙunsa. Wannan furotin yana da darajar kimar ilmin halitta, ya kunshi dukkan amino acid din da ake bukata don ci gaban tsoka. Bugu da kari, ana kera kayayyakin ne ta hanyar amfani da fasahohin zamani ba tare da kara sinadarin karafan sillulose da sauran abubuwanda ba su da amfani ba wadanda kamfanoni marasa gaskiya ke amfani da su sau da yawa. An kafa Geneticlab a 2014 a St. Petersburg. Kwanan nan, samfuran kamfanin sun wuce ƙididdigar ingancin zaman kansu da yawa.

Geon KYAUTA WHEY

Kamfanin gida na Geon an kafa shi ne a 2006. Da farko dai, masana'anta sun mai da hankali kan siyar da albarkatun kasa don samar da magunguna. Tun shekara ta 2011, kamfanin ke samar da nasa layin na abinci mai gina jiki. Ana rarrabe samfuran ta hanyar ƙimar ilimin ƙirar halittarsu da saurin narkewar abinci. Abun da ke ciki bai ƙunshi mai da carbohydrates ba. Samfurin baya amfani da alkama, dyes da abubuwan adana abubuwa, don haka abubuwan ƙari ba su da lahani. Geon Excellence WHEY yana nufin tattara hankali.

R-Layin Whey

Kamfanin abinci mai gina jiki na wasanni R-Line ya kasance kasuwa tun 2002. Ana yin ƙari a cikin St. Petersburg. Samfurori suna da inganci kuma ingantaccen tsarin sarrafa kayan haɗi. Ana samar da kayayyakin ɗanyen don samar da furotin ta kamfanonin ƙasashen waje. Daga cikin fa'idodin akwai nau'ikan dandano, saurin narkewa, haɓakar haɓakar furotin, haɗin hadadden hadadden abu. Masu horarwa da masu cin abinci sun ba da shawarar ɗaukar ƙarin furotin don mutanen da ke da saukin ɗaukar nauyi.

LevelUp 100% Whey

Kamfanin cikin gida LevelUp yana samar da abinci mai gina jiki na wasanni tsawon shekaru. Kuma duk wannan lokacin, samfuran kamfanin suna daga cikin mafi kyawun furotin masu samarwa. Arin ya ƙunshi amino acid mai ƙoshin kyau, reshen sarkar sunadarai, wanda ke haɓaka ƙimar furotin dangane da haɓakar tsoka.

Matsayi na abubuwan gina jiki don dalilai daban-daban

Abincin abinci na wasanni, wanda wakiltar girgiza ta furotin, maza da 'yan mata ke amfani dashi. Amfani da furotin yana taimakawa ƙarfafa ƙarfin tsoka, rage gajiya da rage nauyi.

Don karin nauyi ga maza

Whey, kwai da kuma sunadarin naman shanu ana daukar su mafiya inganci dangane da kara karfin fiber. Wadannan kari sune mafi kyau wajan daddare jiki da amino acid. Tare da su, ana ba da shawarar ɗaukar sunadarai masu saurin-jinkiri, wato, casein. Wannan ya faru ne saboda asarar wasu ƙwayoyin tsoka yayin bacci ƙarƙashin rinjayar cortisol, wani sinadarin hormone wanda gland adrenal ya samar. Haɗin yana da nasaba da lalacewar sunadarai da sauran hanyoyin nazarin halittu.

Idan ya zama dole a kara tsokoki kawai, ana bada shawara a zabi kari wanda ba ya dauke da mai, wato, whey protein hydrolysates - BSN Syntha-6, Dymatize ISO-100.

Kwararrun 'yan wasa gaba daya basa cin sunadaran waken soya, saboda tasirin su yayi kasa sosai. Arearin kari sananne ne ga mutanen da ba su haƙuri da lactose.

Don haɓaka mafi sauri a cikin ƙwayar tsoka, ana ba da shawarar maza suyi amfani da riba, wanda ya ƙunshi furotin kawai, amma har da carbohydrates. Sugars na motsa aikin samarda insulin ta sanadarin pancreas. Wannan tasirin ba kawai yana hanzarta karyewar carbohydrates bane, har ma yana kara safarar abubuwan gina jiki zuwa kyallen takarda, gami da tsokoki. Tunda abun da ke cikin kalori na mai karɓa ya yi yawa, dole ne a yarda da shawarar ɗaukar irin wannan ƙarin tare da mai koyarwar. A matsayinka na ƙa'ida, kawai ana ba da shawara ga mutanen da ba su da kyau. Ga wadanda suke da matsalar kiba, zai fi kyau su tsallake wadannan abubuwan.

Don yan mata don saurin rage nauyi

Don rasa waɗancan ƙarin fam ɗin, masana ilimin abinci mai gina jiki suna ba da shawara game da raɗaɗin furotin wanda ke ɗauke da ɗan lipids da sugars gwargwadon iko, kamar su Dymatize ISO-100 Hydrolyzate ko Syn Trax Nectar Ware.

Yin amfani da furotin don asarar nauyi hanya ce mai tasiri don kawar da ƙarin fam. Dangane da asalin motsa jiki da kuma samar da amino acid masu buƙata, ana ƙarfafa tsokoki kuma ana ƙone kantunan mai. An dauki furotin Whey a matsayin mafi kyawun kyauta ga girlsan mata. Kuna iya amfani da casein da furotin soya, amma a wannan yanayin, ƙarfin hasara mai nauyi zai ragu.

Yanayin amfani da adadin furotin ya dogara da halaye na mutum na jiki, sabili da haka, don sakamako mafi inganci, ana ba da shawarar tuntuɓi likitan abinci.

Labari game da rashin haƙuri na lactose

Rashin haƙuri na Lactose yana haifar da raguwar aiki ko samar da lactase enzyme, da kuma rashin isasshen shan kayan aikin madara. Daga haihuwa, mutum yana samar da enzyme wanda aka tsara don lalata abubuwan madara. Tare da shekaru, ɓoyewar lactase yana raguwa ƙwarai da gaske, sakamakon haka, a cikin tsufa, tsofaffi da yawa ba za su iya cinye yawancin kayan kiwo ba saboda bayyanar alamun rashin lafiyar dyspeptic.

Rarrabawa a cikin aiki ko samar da enzyme an yi bayanin sa ta rikicewar kwayoyin halitta. Akwai kuma hypolactasia na biyu, wanda ke ci gaba da bayan cutar, tare da lalacewar lakar hanji.

Ana samun Lactose a bangaren ruwa na madara, wanda ke nufin cewa yawancin kayayyakin sunadaran ba masu hadari bane ga mutanen da ke fuskantar matsalar rashin wadatar sinadarin enzyme. Koyaya, game da rashin haƙurin gaske, har ma alamun lactose suna haifar da tashin zuciya, kumburin ciki, da gudawa ga mai haƙuri. Irin waɗannan mutane ya kamata suyi karatun ta natsu game da abinci mai gina jiki.

Yawancin masana'antun suna samar da samfuran musamman waɗanda aka tsara don mutanen da ke fama da hypolactasia:

• Kebance Duk Max Iso Halitta, Tsarkakakken Whey, wanda ya ƙunshi enzyme lactase;
• hydrolyzate Mafi kyawun Platinum Hydrowhey;
• farin kwai Lafiya 'N Fit 100% Kwai Kwai;
• waken soya ya inganta Ingantaccen Soy Protein daga Gina Jiki na Duniya.

Yadda ake maye gurbin furotin

Akwai abinci wanda zai iya maye gurbin amfani da abubuwan gina jiki:

1. Da farko dai, wadannan sune kwayayen kaji, wadanda suke dauke da dukkan amino acid din da ake bukata. Idan ɗan wasa yana buƙatar samun ƙarfin tsoka kawai, ana ba da shawara ya cinye ɓangaren furotin na samfurin kawai, tunda akwai mai da yawa a cikin gwaiduwar.
2. Matsayi mai tasiri don ƙari na ƙirar ɗan adam shine naman sa. Yana da babban haɓakar furotin tare da ƙananan mai. Amma naman alade da na naman rago sun ba da shawara su ware abincin su saboda yawan kitse.
3. Abubuwan kiwo sune cancantar maye gurbin abinci mai tsada na wasanni. Masu ginin jiki sun fi son madara da cuku.

Iyakar abin da ya rage ga abincin ƙasa shi ne cewa kuna buƙatar cin abinci da yawa fiye da ƙarin furotin don samun adadin furotin daidai. Kuma wannan, bi da bi, zai buƙaci ƙoƙari akan kanku.

Furotin da furotin-carbohydrate taga

A cikin ginin jiki, tsinkaye ya yadu, bisa ga hakan taga mai furotin-carbohydrate ya bayyana a farkon rabin sa'a ko awa bayan horo. Wannan yanayin jiki ne wanda yake canzawa ta yadda aka saba gudanar da tsarin rayuwa - bukatar sunadarai da kitse na karuwa sosai, yayin cin wadannan abubuwa yana haifar da saurin ci gaban tsokoki da kuma rashin sanya kitse. Ba a tabbatar da batun ba, amma 'yan wasa suna amfani da wannan lokacin ta cin abinci mai gina jiki kafin da bayan horo.

Kalli bidiyon: Nitrofurantoin usesside effects (Nuwamba 2024).