Nau'o'in furotin a cikin abinci mai gina jiki

Zaɓin girgiza mai gina jiki yana da wahala. Kasuwa tana ba da samfuran samfu iri-iri. Kowane masana'antun yana fa'ida fa'idodin sunadarinsu kuma yana ɓoye illolin da gwaninta. A sakamakon haka, 'yan wasa suna zabar kayan da ba daidai ba don shirin abincin su, kuma aikin su yana raguwa.

Waɗanne nau'in furotin ne ke da mashahuri a kasuwa a halin yanzu kuma wane tushen furotin ya dace muku? Za ku sami cikakkun amsoshi ga waɗannan tambayoyin a cikin labarin.

Janar bayani

Asalin ilimin sunadarai sananne ne ga kowane mai wasa. Koyaya, ba duk yan wasa bane zasu iya tantance wane nau'in furotin ne ya dace dasu don magance wata matsala.

Bari mu raba yanayin burin 'yan wasa:

• saitin datti mai yawa;
• saitin babban taro;
• ƙaruwa a cikin alamun ƙarfi;
• ƙara ƙarfin aiki;
• slimming da bushewa.

Koyaya, tuna cewa waɗannan ba duk burin bane mutane suke zuwa dakin motsa jiki ba, har ma fiye da haka ga cibiyoyin CrossFit. A zahiri, dalilai da manufofin sun fi bambanta.

Don ƙayyade wane furotin ya dace da wani dalili, an raba su bisa ga manyan sigogi:

• Lokacin tsotsa. Yana tantance yadda sauri wannan ko wancan nau'in sunadaran ya kasu zuwa mafi sauki amino acid, sabili da haka, da sauri zai fara ayyukan dawo da anabolic. Sunadarai mafi sauri zasu iya maye gurbin amino acid. Masu jinkiri, akasin haka, an tsara su ne don ciyar da jiki cikin yini duka kuma rage haɗarin gabaɗaya.

Lura: na karshen yana yiwuwa ne kawai idan jiki yana da isasshen ƙarfi don haɗa amino acid. In ba haka ba, koda jinkirin furotin za a rusa shi zuwa mafi ƙarancin ƙarfi da aiwatar da aikin ƙwanƙwan ƙwanƙwan ƙwanƙwasa, har ma tare da sakin ƙwayoyin asid ba dole ba, wanda zai hanzarta kuzari tare da haifar da matsanancin yunwa.

• Bayanin amino acid. Bayanin amino acid ya cika ko bai cika ba. Idan bayanin amino acid ya cika, ana kiran sunadarin hadadden. Irin wannan furotin din yana baku damar ciyar da jiki gaba ɗaya tare da dukkan abubuwan da ake buƙata don ci gaba, amma yana da nakasu. A lokaci guda, idan bayanin amino acid bai cika ba, ana ba da kulawa ta musamman ga abubuwan cikin da daidaitawar amino acid. Wannan yana ba ka damar fahimtar abin da jiki ya ɓace kuma ƙara shi daga abinci na halitta.
• Kayan da ke jikin narkewar abinci. Abin mamaki shine, furotin da ke cikin ruwa, wanda aka tsara don sha-kusa-nan take, shima bai dace ba. Dogaro da nau'in kayan albarkatun da ke shigowa, zai iya harzuka sashin gastrointestinal, wanda zai tilasta maka kari akan ciyar da shi tare da masu samun abinci da abinci na ɗabi'a, ko kuma sam ba sa shiga cikin hanyoyin narkewar gaba ɗaya, ana shiga cikin jini nan take ta hanta da koda.

Wannan duk akwai shi yayin zabar furotin.

Wanne za a zaba

Bari muyi la’akari da manyan nau’ikan furotin a cikin al’adun dacewa ta zamani. Don yin wannan, muna ba da shawarar ku karanta tebur. Amfani da shi, da sauri zaku zaɓi rukunin furotin ɗin da kuke buƙata don ku kawai kuma ku koyi yadda wannan ko wancan nau'in ɗanyen furotin ɗin yake aiki.

A zahiri, akwai adadi mai yawa na haɗuwa da sauran tushen sunadarai akan kasuwa. Kwanan nan, furotin na naman kaza, wanda ake sayar da shi kawai a Amurka, ya zama sananne sosai.

Akwai kuma wasu sunadaran danyen da ba a kira su "furotin", alal misali, yisti na giya, wanda masu ginin jiki suka yi amfani da shi tun farkon zamanin zinariya. Koyaya, ba abu ne mai sauƙi baƙo na yau da kullun zuwa cibiyar motsa jiki don siyan su. Bugu da kari, akwai abubuwa da yawa da yawa wadanda suke kawo cikas ga hadewar sunadarin daga wadannan kayan.

Ari akan Whey Protein

Bayanin furotin:

• Source: bushe whey.
• Bayanin amino acid: akwai muhimman amino acid.
• Babban aiki: rufe tagar furotin bayan horo.
• Tsotsa gudun: musamman high.
• Kudin: in mun gwada da kasa.
• Load a kan fili na ciki: in mun gwada da kasa.
• Dace: ɗayan mafi kyau.

Furotin Whey wani abu ne mai gina jiki. Matsanancin tsotsarsa na sanya shi ya zama mai amfani. Yana ba ka damar rufe hanyoyin motsa jiki da motsa motsa jiki kusan nan da nan bayan ƙarshen aikin motsa jiki. Amma mafi mahimmanci shine farashin sa. Yana daya daga cikin arha mafi sauki na furotin mai inganci.

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Ari game da casein

Bayanin furotin:

• Source: sunadaran hydrolyzed daga dimbin yawa.
• Bayanin amino acid: akwai muhimman amino acid.
• Babban aiki: hadadden abinci mai gina jiki na tsawan lokaci tare da muhimman amino acid.
• Tsotsa gudun: musamman low.
• Kudin: daya daga cikin nau'ikan sunadarai mafi tsada don samun riba.
• Load a kan fili na ciki: yana ɗaukar nauyin gastrointestinal da ƙarfi sosai. Maƙarƙashiya da sauran dysfunctions na tsarin narkewa yana yiwuwa.
• Dace: idan anyi amfani dashi ba daidai ba, sifili. Idan aka yi amfani dashi daidai, yana dakatar da ayyukan catabolic gaba ɗaya haɗe tare da sauran kayan abinci mai gina jiki.

Kamar furotin na whey, ana ɗaukarsa ɗayan ingantattun hanyoyin don cigaba da haɗakar sabon furotin na tsoka. Dangane da halayensa, ana shan shi galibi da dare, lokacin da tsarin narkewa ba zai iya aiki zuwa cikakke ba - casein yana narkewa a hankali, yana ciyar da komai cikin dare.

Dole ne-da madara

Bayanin furotin:

• Source: danyen madara
• Bayanin amino acid: akwai muhimman amino acid.
• Babban aiki: rufe tagar furotin bayan horo.
• Tsotsa gudun: musamman low.
• Kudin: in mun gwada da kasa.
• Load a kan hanyar narkewa: babba. Maƙarƙashiya da sauran dysfunctions na tsarin narkewa yana yiwuwa.
• Dace: kyawawan low.

Tsarin mai rahusa na furotin whey Ba ta yadu ba saboda mafi girman nauyi a jikin fili da kuma kasancewar lactose, wanda ke iyakance cin sunadarin zuwa 60 g kowace rana. Yana da shimfidar amino acid mai fadi.

Waken soya

Bayanin furotin:

• Source: hadadden hydroyzed waken soya
• Bayanin amino acid: bai cika ba. Yana buƙatar ƙarin abinci mai gina jiki daga babban abinci.
• Babban aiki: amino acid mai gina jiki ga 'yan wasan da basa cin nama da kayan kiwo. Generation of phytoestrogens ga mata, guje wa matsalolin da ke tattare da canje-canje a cikin yanayin haɓakar hormonal.
• Tsotsa gudun: musamman low.
• Kudin: in mun gwada da kasa.
• Load a kan fili na ciki: mai tsanani. Maƙarƙashiya da sauran dysfunctions na tsarin narkewa yana yiwuwa.
• Dace: kyawawan low.

Yunkurin farko don ƙirƙirar cikakken furotin na kayan lambu. Tare da sayan da ya dace, zai rage sau goma ƙasa da furotin whey. Ba kamar furotin na soya na gargajiya ba, soya keɓewa kusan ba ta da phytoestrogens, amma ƙimarta ga ƙarfin 'yan wasa har yanzu abin tambaya ne.

Hadadden kwai

Bayanin furotin:

• Source: garin kwai.
• Bayanin amino acid: cikakken bayanin amino acid. Duk muhimman amino acid don cigaban dan wasan suna nan.
• Babban aiki: hadadden abinci mai gina jiki na tsawan lokaci tare da muhimman amino acid.
• Tsotsa gudun: musamman low.
• Kudin: daya daga cikin sunadarai masu tsada.
• Load a kan fili na ciki: babba. Mai yiwuwa maƙarƙashiya da sauran matsaloli na tsarin narkewar abinci
• Dace: mafi girma.

Kusan cikakkiyar furotin da aka yi da ƙwai. Ya ƙunshi dukkan amino acid ɗin da ake buƙata don haɓaka. Kuskuren kawai shine tasirin gefen cikin yanayin maƙarƙashiya, wanda kusan ba za'a iya kiyaye shi ba tare da amfani dashi koyaushe.

Hydrolyzate - yafi rahusa

Bayanin furotin:

• Source: ba a sani ba.
• Bayanin amino acid: bai cika ba. Zamanin phytoestrogens ga mata don kauce wa matsalolin da ke tattare da canje-canje a cikin yanayin haɓakar hormonal.
• Tsotsa gudun: ya bambanta dangane da ƙimar asalin ɗanyen abu
• Kudin: in mun gwada da kasa.
• Load a kan hanyar narkewa: babba. Maƙarƙashiya da sauran ayyukan rashin narkewa na tsarin narkewa suna iya yiwuwa.
• Dace: kyawawan low.

Protein hydrolyzate sanannen samfurin magani ne shekaru da yawa da suka gabata. A wannan lokacin, ya kasance ɗayan mahimman hanyoyin samun furotin. Koyaya, daga baya ya zama cewa saboda cikakken kwayar halittar sunadarai, abune mai wahala a iya tantance asalin kayansa, yayin da wasu amino acid, a qarqashin tasirin wannan hydration, suka rasa sassan jikinsu na asali, wanda kusan ya rage darajar su ga dan wasan.

Masana sunadarai masu yawa

Bayanin furotin:

• Source: ya bambanta dangane da abubuwan da ke shigowa.
• Bayanin amino acid: akwai muhimman amino acid.
• Babban aiki: rufe tagar furotin bayan motsa jiki
• Tsotsa gudun: ya bambanta dangane da abubuwan da ke shigowa.
• Kudin: ya bambanta dangane da abubuwan da ke shigowa.
• Load a kan fili na ciki: ya dogara da abun da ke ciki.
• Dace: ya dogara da abubuwan da ke shigowa.

Yawancin lokaci yana da rikitarwa, wanda ya kamata ya haɗa da fa'idodin kowane sunadaran, daidaita rashin dacewar. Yana da daraja siyan kawai daga masana'antun da aka aminta.

Sakamakon

Yanzu kun san irin nau'in furotin da abin da suka dace da su. Kuma mafi mahimmanci, yadda ake amfani da fa'idodin wani nau'in furotin don cimma burin ka.

Koyaya, kar ka manta da babban hikimar ƙarfin wasanni. Komai yawan shan kwayar protein:

1. Tabbatar cewa yawancin sunadaranku sun fito ne daga abinci na halitta.
2. Kar a cika cin protein. Koda mafi kyawun furotin na iya shuka tsarin urinary da kodanku, yana rage farin cikin isa burin ku.

Kuma kar a manta da daidaitaccen makamashi, wanda aka samu ta hanyar yawan adadin kuzari.

Kalli bidiyon: Ba Ka Bukatar Daga Karfe Kafin Ka Gina Jiki: Ga Hikimomin Da Zaka Yi Amfani Dasu (Nuwamba 2024).