Protein Milk - Duk abin da kuke buƙatar sani game da Sportsarin Wasanni

Ba tare da adadin sunadarin da ya dace ya shiga cikin jiki ba, bin kyawawan tsokoki da karfi yana juyawa zuwa matattarar mara ma'ana. Tare da rashi na babban ginin, ba za a iya tsammanin ci gaban tsoka ba. Amma tunda jiki baya iya hada “rabo” na amino acid daidai da bukatun gina jiki, yan wasa suna amfani da abinci mai gina jiki. Milk protein shine nau'i na furotin furotin foda. Wannan labarin yana game da fasali da fa'idodi.

Menene furotin madara

Abu ne mai sauki ga dan wasa mai farawa ya rude cikin yawan bambancin sunadaran - whey, egg, casein ... Haka kuma madara. Amma yana da sauki a gano shi. Ya isa a fahimci menene ayyukan da amfani mai amfani yake warwarewa.

Dangane da abun da ke ciki, sunadaran madara shine haɗakar furotin wanda ya haɗa da sinadarin casein da whey. Asusun farko na 80% na cakuda, adadin whey shine 20%.

Ana yin foda daga madara. Yayin aikin samarwa, an kusan cire ƙwayoyi da carbohydrates gaba ɗaya. Ragowar busassun kusan kusan tsarkakakken furotin ne. Masana'antu suna cire abubuwan da ba dole ba, su kiyaye masu amfani. A sakamakon haka, dan wasan ya samu karfafaffen furotin - kamar wanda ake samu a madara cikakke. Foda ya ƙunshi polypeptides da ƙananan furotin:

• lactoferrin;
• lactoperoxidase;
• antioxidants;
• lacto- da immunoglobulins;
• alpha da beta lactose zurfin, da dai sauransu.

Dan wasa baya bukatar zurfafawa cikin ilimin kimiyar sinadarai don cin moriyar sinadarin madara. Yana da mahimmanci a fahimci ma'anar manyan abubuwan:

• casein yana da alhakin hadawar amino acid na dogon lokaci - har zuwa awanni 6-8;
• Maganin yana ba tsokoki da abincin furotin na aiki - tsokoki suna karɓar albarkatun gini a cikin minti 30-50 bayan ɗaukar kari, amma tasirin abin ba zai daɗe ba.

Haɗin abubuwan da aka haɗasu daban-daban a cikin manufa yana magance matsalar mafi wahala. A gefe guda, bayan cin sunadaran, jikin dan wasan yana bukatar saurin cika abinda aka rasa. A gefe guda, yana da mahimmanci don samar da tsokoki ba kawai "ƙonewa" ba, amma har ma da tasirin furotin "mai ƙonewa".

Magani kusan nan take zai biya diyyar rashin amino acid. An kunna Casein daga baya, yana ba ku damar damuwa da catabolism har tsawon awanni.

9dreamstudio - stock.adobe.com

Tebur yana nuna adadin amino acid na 100 g na kari. Muhimmin amino acid an yiwa alama tare da taurari.

Sigogin samar da ƙarin wasanni

Furotin Milk ya zo a cikin tsari daban-daban guda uku:

• tattara hankali;
• ware;
• hydrolyzate.

Mai da hankali yana mai da hankali, amma ba mafi kyawun zaɓi ba. Ya hada da amino acid kashi da adadin lactose da mai. Wannan shi ne mafi arha nau'in madarar foda. Abincin sunadaran shine 35-85%. Tunda yawan adadin furotin yana da yawa, kula da bayanan akan marufin ko a cikin umarnin a cikin shagon yanar gizo.

Keɓewa yafi tsabtace jiki - foda yana ƙunshe da kashi 90-95% na furotin. Kusan babu lactose da mai a nan, wanda ya sanya wannan zaɓin mafi kyau dangane da rashi rashin amino acid kafin da bayan horo. Bugu da ƙari, keɓewar ya fi araha fiye da zaɓi na gaba.

Hydrolyzate ana samar dashi ne ta hanyar hydrolysis, wata fasaha ce wacce ta kunshi ragin manyan kwayoyin sunadaran zuwa kananan abubuwa. A sakamakon haka, jiki yana ciyar da ƙarancin ƙoƙari da lokacin narkewar furotin. Rashin dacewar wannan zabin shine babban farashi.

Dangane da yanayin farashi / inganci mai kyau, ingantaccen bayani shine keɓe madara. Tare da taimakonsa, zaku cika rashi amino acid ba tare da nauyin kasafin ku ba.

Menene sakamako

Babban mahimmancin furotin na madara shine tsaftace tsokoki tare da abubuwan da ke tabbatar da haɓakar tsoka. Functionarin aikin ƙarin shine don hana ɓarkewar ƙwayoyin tsoka (catabolism).

A cikin layi daya, furotin furotin yana warware wasu matsaloli:

• ƙara ƙarfin hali;
• hanzarta dawo da motsa jiki;
• yana goyan bayan aikin jiki;
• dulls da jin yunwa.

Gabaɗaya ayyukan da aka warware ta ƙarin abubuwan wasanni suna ba da damar masu ginin jiki da sauran wakilan ƙarfin wasanni masu ƙarfi su amfana da ita. Matan da suke son kawar da kitse na jiki da sautin tsokokinsu suma za su lura da tasirin shan “madara”. Kuma wannan ba duka bane. Amfani da sunadarai (ba wai kawai na asalin madara ba) yana da tasiri mai tasiri akan fata. Amino acid suna ciyar da fata, gyara shi bayan lalacewa kuma suna haɓaka ci gaban ƙananan ƙwayoyin.

© tauraron tauraron dan adam - stock.adobe.com

Amfana da cutarwa

Ga waɗanda suka karanta har zuwa wannan lokacin, fa'idodin haɗin whey da casein sun riga sun bayyana. Amma kowane tsabar kuɗi yana da gefe na biyu.

Ta hanyar ɗaukar ƙarin a cikin adadi mai ma'ana, ba lallai ne ku damu da tasirin illa ba. Latterarshen na iya faruwa ne kawai idan akwai rashin haƙuri na mutum. Ana bayyana matsaloli a cikin ɓarkewar hanji da kuma irin abubuwan da suka faru.

Idan ya zo ga yawan amfani da sunadarai, babu tabbataccen sakamako mara tasiri na "yawan abin sama". Akwai shaidun da ke nuna matsaloli masu yuwuwa. Yawan furotin da yawa zai iya shafar tsarin jiki daban-daban - na jijiyoyin jini, ƙashi, ragi.

Kuma kodayake shaidar da ba ta yarda da yawan furotin a cikin jiki ya saba wa juna ba, ya fi kyau kada ku yi haɗari da shi. Auki kari a cikin adadin da ya dace, kuma sakamakon zai zama mai kyau ne kawai. Don zama lafiya, tuntuɓi ƙwararren likita kafin ɗauka.

Yadda ake shan protein

Milk protein yana da mahimmanci:

• yayin tarin taro;
• a lokacin bushewa;
• tare da raguwar ajiyar mai (dacewa ba kawai ga masu ginin jiki ba).

Mafi kyawun zaɓi shine ɗaukar keɓaɓɓu ko hydrolysates sau 1-3 a rana. Dangane da abubuwan da ke tattare da sunadaran "masu sauri" da "masu jinkiri", ana bada shawarar a sha furotin kafin da / ko bayan horo, kafin lokacin bacci da tsakanin abinci.

Nan da nan bayan horo, magani ya fi dacewa tare da ikonta na sake saurin asarar furotin. Kafin barci, casein ya shigo cikin wasa - zai kiyaye tsokoki daga tasirin catabolism na dare. Irin wannan tasirin na casein yana da matukar amfani yayin da babu hanyar cin abinci akan lokaci bisa ga tsarin tsarin jiki.

Kalli bidiyon: Aashe Doogh - A Delectable Yogurt-Based Persian Soup (Nuwamba 2024).