Yadda za a zaɓa da ɗaukar madaidaicin whey daidai

Wani nau'in furotin mai gina jiki na wasanni wanda akafi amfani dashi don gina jiki, ƙetare jiki, ɗaga iko da sauran nau'ikan wasannin motsa jiki? Amsar daidai ita ce furotin whey, wanda aka ɗauka ɗayan mafi kyawun sunadaran duniya. Me yasa yake da tasiri sosai a wasanni masu ƙarfi, shin an ƙima shi, kuma wane furotin whey yafi kyau ga CrossFit? Za ku sami cikakkun amsoshi ga waɗannan tambayoyin a cikin labarinmu.

Janar bayanin martaba

Ta yaya furotin whey ya bambanta da kowane furotin? Da farko dai, sunadarin whey na asalin dabbobi ne, wanda ke nufin bai dace da masu cin ganyayyaki ba. Furotin Whey hadadden furotin ne wanda ya ƙunshi mahimman amino acid don haɓakar tsoka (leucine, isoleucine, valine). Magungunan suna da babban ƙarfin sha da haƙuri ga ɗan wasa.

Menene furotin whey? Daga mafi arha albarkatun kasa - whey. Wararrun kamfanoni suna siyan madara a cikin mai raba su don ƙarin bushewa, bayan haka kuma suna tsarkake sakamakon ɗanyen kuma suna siyar dasu azaman ƙwararrun cakuda.

Me yasa whey kuma ba madara ba? Saboda lactose. Tun da magani – samfur ne na sarrafa madara ta biyu tare da fitowar casein daga gare ta, to sakamakon sakamako zai zama ragi a matakin lactose (kamar yadda yake a cikin kefir). Wannan yana rage damuwa a kan tsarin narkewar abinci da haɗarin ciwon sukari. Bugu da ƙari, yana rage adadin kalori na samfurin ƙarshe da 20-25%.

Bari muyi la'akari da cikakken furotin na furotin.

Iri-iri

Whey protein shine sunan ƙungiyar samfuran. Waɗannan sune sanannun sunadaran whey akan kasuwa:

1. Kayan furotin na gargajiya. Rabin tsarkakakken furotin kusan 70%. Mafi arha tushen. Ba shi da nasarar kasuwanci saboda raunin talla.
2. Whey prot. Rabin tsarkakakken furotin kusan 85% ne. Masu masana'antun suna tallata shi a matsayin mafi kyawun, mafi ƙwarewa da inganci - saboda wannan, ya fi KSB tsada da kyau. An sayar kawai a cikin ƙananan marufi. Inganci amma tsada.
3. KSB prot. Rabin tsarkakakken furotin kusan 80%. Kasuwanci bai yi nasara ba saboda rashin talla.
4. Keɓe. Rabin tsarkakakken furotin kusan 90%. Amfani da furotin mara dalili. Ya zama dole ne kawai ga magina-masana sunadarai waɗanda a fili suke lissafin kumburi da cin wani tsarkakken samfur, suna lura da abun cikin kalori na abinci har zuwa 1% na amfani.
5. A cikin hadaddun. Rabin tsarkakakken furotin kusan 50%. Ana amfani dashi a cikin gainers, hadaddun sunadarai. Ingancin aiki yayi ƙasa.

Me ake bukata don

Don fahimtar abin da ake buƙatar furotin na whey, 'yan wasa masu ƙarfi daban-daban za su shiga cikin ilimin biochemistry. Yawan shan wannan furotin ya banbanta daga minti 3 zuwa 10. Saboda haka, ana ɗauka kafin, lokacin da bayan horo. Me yayi?

1. Pre-workout - rage tasirin tasirin motsa jiki na motsa jiki.
2. Yayin horo - ci gaba na ɗan lokaci cikin alamun masu ƙarfi ta hanyar 2-3%, wanda ke ba ku damar ɗaukar pancan pancakes ƙarin nauyi.
3. Bayan horo, rufe taga mai gina jiki.

A sakamakon haka, yana motsa ci gaban ɗan wasa, yana motsa wasan nasa daga ƙasa.

Shan furotin whey daidai zai taimaka:

• A kan bushewa - a farkon matakan (kafin magudanan ruwa na sodium) zai rage ƙwayar tsoka nan da nan bayan horo, ba tare da shafar cikakken adadin kuzarin abincin ba. A wannan lokacin, hada sabbin amino acid shine fifiko ga tsokoki, wanda ke nufin cewa jiki ba zai kona furotin a cikin carbohydrates ba.
• Akan riba mai yawa - gama matakin furotin ba tare da tasirin abun cikin kalori ba. Wannan yana haifar da rabo mafi girma na ƙwayar tsoka mai ƙarfi zuwa nauyin duka.
• Lokacin rage nauyi, zai haɓaka ƙoshin lafiya gabaɗaya saboda ƙari na furotin. Rage kaya a kan hanyar narkewa. Yana maye gurbin yawan ciye-ciye don haɓaka kumburi
• Yayin ci gaba da sifa. Sauƙaƙe don sarrafa cin furotin. Zai haɓaka alamun ƙarfi, wanda zai haifar da kyakkyawan yanayin asalin anabolic.

Yadda ake amfani da shi

Yadda ake shan furotin na whey don ƙarfin athletesan wasa? A cikin wallafe-wallafe na musamman, zaku iya samun labarai da yawa akan yadda ake ɗauka don raunin nauyi ko don samun taro. Koyaya, wannan duk tatsuniya ce. Furotin na Whey bai dace da bushewa ko asarar nauyi gaba ɗaya ba saboda yanayin amino acid da ƙimar sha. Ba za su iya rufe taga na furotin da daddare ba, amma ya dace sosai da rigakafin katangar rana.

Bari muyi la'akari da tsarin shan furotin na whey wanda yake daidai. Don wannan muna buƙatar:

• lissafta nauyin nauyi;
• ƙidaya yawan motsa jiki a kowane mako;
• ƙididdige abincin ku na gina jiki daga abinci na halitta.

Lura. Akwai tatsuniya cewa ba za a ɗauki furotin na whey a ɓangarorin da suka wuce 30 g na ƙaramin abu a lokaci guda ba. A zahiri, wannan ba haka bane - duk ya dogara da ɗaukewar mutum. Ga wasu, wannan maganin na iya zama 100 g, yayin da kuma ga wasu, 30 g za a raba su da yawa allurai.

Furotin na Whey, kamar kowane, an tsara shi don cimma rashi a jiki. Yi la'akari da halin da ake ciki. 'Yan wasa 75 kilogiram, mai - 20%. Yana kan riba mai tarin yawa. Ana buƙatar gram 2 na furotin a kowace kilogram na jiki. Jimlar yawan abincin furotin daga abincin duniya shine kusan g 50 na cikakkiyar hadadden amino acid. Rashin haɓaka gama gari - 70 g.

Yaya ake shan furotin whey daidai a wannan yanayin?

1. A ranar horo. Halin farko a maimakon abincin rana shine 30 g na cakuda da aka haɗu da madara ko yogurt. An dauki kashi na biyu a cikin mintina 15 bayan ƙarshen motsa jiki don rufe taga mai gina jiki - har zuwa 60 g a lokaci guda. Kashi na uku yana da zaɓi, awa ɗaya bayan cin abincin ƙarshe, amma ba da wuri ba kafin awa 2 kafin lokacin bacci.
2. A ranar ba horo. Kashi # 1 maimakon abincin rana - 30 g na cakuda hade da madara ko yogurt. Ana daukar kashi na biyu bayan awa daya bayan cin abincin ƙarshe, amma ba da wuri ba kafin awa 2 kafin lokacin kwanciya.

Wannan duk sirri ne. Ba kwa buƙatar kowane yanki mai tsauri don cimma sakamako mafi kyau. Bugu da kari, yawan shan sinadarin gina jiki na iya shafar tsarin narkewar abinci. Musamman, ɗan wasan zai kawai dakatar da shan furotin na halitta.

Inganci

Yadda Whey Protein yake Aiki Lokacin Amfani dashi da kyau, da kuma Abinda Zaku Cimma shi:

1. Inganta aikin ikon. Babban aikin furotin shine daidai don ƙarfafa ƙwayoyin tsoka don haɓaka ƙarfin ƙarfinsu na farko.
2. Inara yawan bushewar abu. Muddin kuna bin abincinku daidai kuma ku guji yawan amfani da kalori, furotin whey zai inganta haɗin furotin na ciki, wanda zai ba ku damar gina madaidaicin bushewa.
3. Canji a matakin kuzari. Furotin na Whey, saboda yawan sha, zai tilasta jiki ya haɗa ATP sosai, wanda kuma zai shafi alamun jimiri.
4. Inganta lafiya.
5. Haske ambaliyar ruwa. Duk da rashin lactose, furotin whey yana dauke da adadi mai yawa na sodium, wanda zai haifar da ambaliya kadan kuma ya zama mara amfani dashi yayin ingantattun matakai na ƙarshe.

Mafi Kyawun furotin

Lokaci don gano wane furotin na whey da za'a zaɓa da kuma wanda masana'anta zata saurara:

1. KSB 80%. Belarus abu ne mai tsabta mai tsabta. Yana da mahimmanci a siyan shi ba daga masu samar da talla ba, amma don neman gaske masu rarraba Belarusiya. Sayi a cikin wannan yanayin zai yiwu ne kawai a cikin girma daga kilogiram 50. A gefe guda kuma, kuna samun wadataccen furotin na shekara guda, a farashin sau uku mai rahusa fiye da kowane furotin da aka ambata. Ingancin KSB tabbas ba shine mafi girma ba - kuma amfani da shi zai ƙetare daidaitacce da kusan 20%. Koyaya, wannan furotin yana da cikakken amino acid, kuma ya zama cikakke azaman kayan abu na farkon watanni 12-18 na horo.
   
2. Ga waɗanda ke da sha'awar samfuran inganci masu inganci, an ba da shawarar Ingantaccen Abincin Gina Jiki na Whey. Ingancin albarkatun ƙasa yana da kyau kwarai. Yana da dandano da yawa. Wani lokaci ana haɓaka tare da valine. Rashin fa'ida shine farashi mai tsada da marufi masu wahala. Kilogiram 2.5 kadan ne kaɗan na wata ɗaya, saboda haka dole ne ku ɗauki gwangwani 2, wanda ba shi da riba a tattalin arziƙi.
   
3. BSN tabbas shine mafi kyawun zaɓi. Matsayi mafi girma na tsarkake kayan abu. Cikakkiyar rashin tasirin ambaliyar ruwa. Kuskuren kawai shine farashin - kimanin $ 30 a kowace kilogiram na samfurin.
   

Nawa ne kudinsa

Yanzu game da farashin batun. Duk da cewa furotin whey yana daya daga cikin mafi arha, har yanzu yana da ɗan tsada fiye da abincin ƙasa. Nawa ne kwas ɗin furotin akan yawan riba zai samu, kuma nawa ne aka siya da furotin whey?

Idan kun shirya tsayawa cikin wasanni masu ƙarfi, to ya fi kyau ku sayi furotin whey nan da nan tsawon watanni 3 - don wannan, jaka tare da marufi har zuwa kilogiram 10 sun dace.

Tare da amfani, wanda muka nuna kamar yadda aka ba da shawara, matsakaicin amfani shine kilogiram 3 na furotin a kowane wata + - kuskuren lissafi. Ta hanyar fara cin abinci da ƙarfi ne kawai zaku iya sa ran ci gaba mai ƙarfi. Wannan yana nufin cewa, da farko, bai kamata ku sayi ƙananan fakitoci ko jaka da aka siyar a sandunan wasanni na cibiyoyin motsa jiki ba.

Idan kun sami tsarkakakken furotin ba tare da dandano ba (kamar su KSB kafin tallan), to hanyar watanni 3 zai biya ku kusan dala 60-70. Idan baku aminta da sanannun masana'antun ba kuma kuna son ɗaukar hadaddun wadataccen keɓewa daga Ingantaccen abinci mai kyau - to gwangwani 3 na irin wannan kayan talla (kilogiram 2.7 kowannensu) zai biya ku dala 200. Mafi kyawun masana'antun Amurka zasu kashe dala 30 kowannensu. da kilogiram. Hakanan BSN iri ɗaya, haɗe tare da halitta.

Kwararren Kwararre: Kada ku sayi masu ribar furotin mai arha. Dextrin, wanda ɓangare ne daga cikinsu, yana biyan dinari, amma farashin mai karɓar ƙarshe zai wuce duk mafarkai. Idan kuna da sha'awar masu riba, zai fi kyau ku ɗauki kilo biyu na furotin mai ƙarancin whey kuma ku haɗa shi da glucose (dala 1.2 a kowace kilogiram), ko malta (dala 1.5 a kowace kilogiram). A cikin mawuyacin hali, zaka iya motsa shi da sukari, wanda zai yi ƙasa da dala ɗaya akan kilogiram.

Sakamakon

Sanin yadda ake amfani da furotin na whey na iya tura ci gaban ku daga ƙasa. Amma kada ku sanya masa fata da yawa. Duk da haka, furotin ba shine steroid ba, wanda ke nufin cewa ba za'a iya tsammanin samun sihiri na kilo 10 a kowane wata ba. Duk abin da za ku dogara da shi shine haɓaka karuwa a cikin ƙarin gram 25 na furotin kowace rana. Wannan yana nufin ci gaban ku zai karu da kimanin karin kilo 1 na busassun kwayoyin halitta a wata ko kuma kilogiram 12 na busasshiyar nama a shekara.

A lokaci guda, idan kun lalata tsarin aikinku ko fuskantar ƙarancin kalori a cikin abincinku, zaku iya mantawa da irin waɗannan nasarorin. Bayan haka, haɓaka ƙarfi cikin ƙarfi da siraran taro koyaushe abubuwa uku ne: abinci mai gina jiki - 30% na nasara, horo - 50% na nasara, kyakkyawan bacci - 20% na nasara.

Kalli bidiyon: Pam Monday - Ka yafe mana (Mayu 2025).