Proteinwaron ƙwai yana ɗaya daga cikin fa'idodi masu amfani, amma ba a amfani da shi sosai.
Me yasa furotin din da yake tare da cikakken bayanin amino acid bai samu karbuwa ba? Yaushe za'a dauka kuma ta yaya? Me yasa kowa ya fi son ƙwai maimakon whey, amma akasin haka yake da furotin? Za ku sami cikakken amsoshi ga duk waɗannan tambayoyin a cikin labarin.
Bayani da bayanai
Menene furotin na kwai? Ba kamar whey ba, wanda da shi ake kwatanta shi koyaushe, yana da ɗan wahalar cirewa. A yayin aiwatar da sinadarin furotin, matsaloli daban-daban na yuwuwa wadanda zasu iya shafar ingancin kayan ko matakin tsarkake shi. Tunda farin kwai ba tare da ambaton jini ba yana ɗauke da haɗarin kamuwa da salmonellosis, wasu daga kaddarorin kwai masu amfani sun ɓace a lokacin substrate. Wannan shi ne saboda tsananin maganin zafi wanda ke haifar da matsanancin rashi. Sakamakon haka, wasu daga bayanan amino acid a cikin mai ƙarancin ƙwai sun ɓace.
Idan muka dauki furotin na kwai a matsayin kayan da aka gama ba tare da bambance-bambance na hakar sa ba, to wannan shine mafi kyawun hadadden kayan abinci na abinci na dan wasa, muddin babu damar samun sunadarin dabba.
Bayanin furotin | |
| Imimar Assimilation | Dangi kaɗan |
| Manufofin farashin | Ya dogara da ingancin albarkatun kasa |
| Babban aiki | Cikakken abinci mai gina jiki tare da cikakken bayanin amino acid |
| Inganci | Lokacin amfani da daidai, babba |
| Raw kayan tsarki | Highwarai da gaske |
| Amfani | Game da 1.5 kilogiram a kowane wata |
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Fa'idodi da rashin amfani
Kamar kowane irin furotin na waje, furotin na kwai ba cikakke bane. Koyaya, yana da fa'idodi da yawa akan sauran nau'ikan ɗanyun furotin:
- Mafi yawan bayanan amino acid.
- Mafi girman yanayin halitta ga jikin mu. Ba kamar sauran nau'ikan furotin ba, yawan ƙwai na ƙwayar kwai ba zai haifar da matsaloli masu illa na ciki ba.
- Liquidaramin ruwa mai ɗaurewa. Saboda wannan, kodan ba a ɗorawa.
- Sha na dogon lokaci, wanda ke ba da damar dogon lokaci don ciyar da jiki, rage abubuwan da ke haifar da haɗari.
Koyaya, shima yana da rashin amfani:
- Hadarin maƙarƙashiya Saboda wannan dalili, ya kamata a dauki furotin na whey kawai da zaren magunguna.
- Matsakaicin shayarwa baya ba da izinin taga furotin rufewa kai tsaye bayan horo, wanda ke tilasta ɗan wasan kashe ƙarin kuɗi akan BCAA.
- Ingancin aiki kai tsaye ya dogara da ingancin tsaftacewa.
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Kwai vs magani
Wanne furotin ne mafi kyau - whey ko kwai? Babu tabbataccen amsa. Kowane furotin yana da nasa fa'idodi da rashin amfani. Za ku sami sakamako mafi kyau ta hanyar haɗuwa da nau'ikan furotin guda biyu.
| Kwai fari | Whey furotin |
| Bayanin amino acid cikakke | Mafi kyawun ƙimar sha |
| Aiki mai tsawo | Stressananan damuwa a kan hanyar narkewa |
| Lactose kyauta | Rashin maƙarƙashiya |
| Yana taimakawa ciyar da Jiki a cikin yini | Magani mafi kyau don rufe taga mai gina jiki |
| Babban farashi | Yana buƙatar filearin Bayanin Furotin Amino Acid tare da Casein |
Amma idan tambaya ta miƙe tsaye (dole ne ku zaɓi nau'in furotin ɗaya kawai), to yana da daraja a zurfafa zurfafawa.
Da farko, yayin zabar, la'akari:
- ingancin babban abinci;
- nauyi nauyi;
- kasancewar farin kwai a cikin abincinka na yau da kullun;
- yawan abinci;
- babban aiki.
Furotin Whey yafi kyau ga tsauraran matakai - idan ya bushe tare da salbutamol da clenbuterol, ko akasin haka, samun riba mai yawa ta amfani da doping. Adadin shayarwar whey yayi daidai da yawan sha na BCAA, wanda zai baka damar kusan dakatar da ayyukan haɗari, yayin haifar da ambaliyar mai ƙarfi mai ƙarfi, duk da cewa gajere ne.
Saurin shanyewa yana hanzarta saurin metabolism, sabili da haka, ya dace da endomorphs, wanda saurin aiwatar da rayuwa ya fi mahimmanci fiye da duk sauran abubuwan.
Menene farin kwai zai iya adawa da shi a wannan batun? Babban hasara shine cewa ba zai yuwu a gare su su rufe tagogin furotin ba, wanda kusan nan da nan ya tsallaka shi daga babban nau'in albarkatun ƙasa don athletesan wasa waɗanda suka fi son cika tsoka mai tsoka. Koyaya, ba kamar whey ba, yana da cikakken bayanin amino acid. Bugu da kari, farin kwai yana da tasiri mai tsawo, sabili da haka, kamar casein, yana iya ciyar da jiki har tsawon awanni.
Kammalawa: furotin whey an fi so a matsayin babban furotin, yayin da farin kwai mai kyau ne mai maye gurbin casein - ya fi shi inganci da halaye baki ɗaya.
Dokokin shiga
Gabaɗaya, ƙa'idodin shan furotin na ƙwai sun ɗan bambanta da sauran tsarin cin abincin furotin. Da farko, ana lasafta jimillar furotin da ake buƙata - 2 g a kowace kilogram na nauyin nauyi na maza, 1 g a kowace kilogram na nauyin ma'auni ga mata) Bayan haka, ana lissafin yawan cikakken furotin da aka samo daga abincin ƙasa.
A matsakaici, ga 'yan wasan da suka yanke shawara suyi amfani da furotin na ƙwai da gaske, jimlar rashi kusan 50 g na furotin. Wato, cikakken abinci sau biyu na furotin na kwan. Ana iya amfani da su ta hanyoyi daban-daban.
Yadda ake shan furotin na kwai a ranar horo.
- Servingaya daga cikin masu aiki kai tsaye bayan kammala motsa jiki don ƙwanƙwasa taga furotin.
- Kashi na biyu, wanda aka zuga shi a cikin madara, ana ɗauka da daddare don rage saurin tasirin motsa jiki.
Yadda ake shan furotin na kwai a ranar da ba horo ba:
- Daya hidiman da safe.
- Kashi na biyu, wanda aka zuga shi a cikin madara, ana ɗauka da daddare don rage saurin ci gaban rayuwa.
Shin yana taimakawa tare da asarar nauyi?
Dangane da abubuwan da ke faruwa a cikin jiki, tasirin furotin na kwai don asarar nauyi yana da ƙasa ƙwarai. Me yasa haka? Duk abin sake bi daga bayanan martaba da aka bayyana a sama. Lowaramar shayarwa, kodayake yana ba da kyakkyawan sakamako a cikin anti-catabolism na dogon lokaci, kuma yana rage ƙona mai gaba ɗaya.
Cikakken bayanan amino acid duka fa'ida ne da rashin amfani. Babban hanan enzymes an halicce su daga gare shi, ma'ana, yana canza kusan dukkan mai mai shigowa cikin cholesterol. Sakamakon shan wannan sunadarin, wani lokaci zaka tsayar da yunwa na tsawon lokaci. Koyaya, duk wannan zai haifar da raguwa mai mahimmanci a cikin metabolism. Kuma wannan shine abin da ke haifar da gaskiyar cewa furotin ɗin ƙwai kusan ba shi da amfani a matsayin babban magani don saurin raunin nauyi.
Idan bamuyi la'akari da asarar nauyi ba, amma tsaftataccen bushewa tsawon watanni 4-6, to halin da ake ciki anan ya ɗan bambanta. Ba kamar whey ba, cinye furotin na kwai bisa daidaitaccen tsari ba zai danƙaƙƙar da ƙwayar hanji ba kuma ba zai tsoma baki tare da haɓakar haɓakar furotin daga amino acid ba. Sabili da haka, tare da sauƙin motsi mai nauyi, furotin ƙwai zai taimake ka ka shiga microperiodization, wanda ke da mahimmanci musamman lokacin da kake son ƙara nauyi da rage nauyi a lokaci guda.
Sakamakon
Abun takaici, ba a kirkiro hanya mafi kyau don ciyar da tsoka da tsokaci ta halitta. Sabili da haka, 'yan wasa dole suyi amfani da tushen furotin daban don dalilai daban-daban.
Idan kuna nufin ba da sakamako mai sauri ba (rasa nauyi a lokacin bazara da kuma kawo kanku ga tsarin rairayin bakin teku), amma a cikin dogon lokacin da kuka sami sifa mai inganci tare da mafi yawan kwayar cutar myofibrillar, to furotin kwai – cikakken zaɓi.
Yi hankali lokacin shan shi, kiyaye sashi kuma mafi mahimmanci – kar a manta da sauran abubuwan ci gaban: horo, murmurewa, da ingantaccen bacci. Sannan kayan abincin ku da kariyar wasanni zasu samar da fa'idodi mafi tsoka da mafi kyawun naman jiki.
