Fa'idodi da lahani na furotin waken soya da yadda za'a ɗauke shi daidai

Idan aka yi la’akari da hanyoyin samar da furotin daban-daban, ko ba jima ko ba jima dan wasan zai kai ga matsaya cewa yana da tsada a dauki hadadden furotin na kwai. Babban tsadar samfurin ba ya watsi da gaskiyar cewa shan abubuwan motsa jiki yana haɓaka saurin ƙwayar tsoka, kuma a wasu lokuta ma yana haifar da hauhawar jini. A wasu lokuta irin waɗannan mutane da yawa suna juyawa zuwa tushen albarkatun ƙasa kamar furotin soya. Menene fa'ida da rashin fa'ida? Shin yakamata kuyi amfani da tushen tushen furotin na soya? Za ku sami cikakken amsoshi ga waɗannan tambayoyin a cikin labarin.

Janar bayani

Ma'ana

Menene Soy Protein? Furotin ne wanda aka samo shi daga waken soya. An fara amfani da shi a cikin shekaru 80 na karnin da ya gabata, lokacin da suka gano fa'idar cin kayan waken soya ga masu cin ganyayyaki wadanda suka yi watsi da amfani da tushen dabbobin na furotin.

Ba kamar sauran albarkatun kasa ba, kayan waken soya na da ƙarancin ingancin tsabtace kayan. Purely mai ƙarancin foda, wanda ake amfani dashi azaman abincin abinci don dawakai, da ƙyar yakai 50% tsarkakakken furotin. Ragowar abubuwanda suke samarda kayan masarufi, kowannensu yana bayarda gudummawa sosai ga wasan motsa jiki.

Koyaya, kafin bincike da aka gudanar a ƙarshen 90s na karni na 20, masassarar waken soya ya kafu sosai cikin al'adun gina jiki. Itace mafi arha daga tushen furotin, kuma bayanan amino acid wanda bai cika ba ya wuce misali da yawan furotin da yake ci. Koyaya, daga baya masana kimiyya a Jami’ar Yale sun gano cewa amfani da sinadarin waken soya ga maza bashi da hadari saboda abubuwan da ke cikin kwayoyin phytoestrogens a ciki.

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Siffofin phytoestrogens

Phytoestrogens sune masu amfani da sinadarin estrogen wadanda ake samu a cikin abinci iri daban daban, gami da kayan lambu, waken soya, da kuma yisti na giya Babban fasalin su shine sauƙin ƙoshin lafiya zuwa matakin cikakken isrogen, wanda ke ɗaure hormone testosterone kuma zai iya haifar da ajiyar kitsen mai mai ƙima a cikin tsarin mata. Babban tasirin tasirin shine mummunan tasiri akan aiki mai tsauri a cikin maza tare da rakiyar rashin daidaito na yanayin tunanin mutum.

Hadawa cikin phytoestrogens ya haifar da karuwa mai ban mamaki game da tsarin gina jiki ga kwararrun likitocin tiyata don kawar da gynecomastia. Duk wannan tsarin ya damu Ma'aikatar Lafiya, saboda ganin cewa waken soya na nau'in abincin ya fara fitar da shi cikin tsauraran matakai kuma kawai ta hanyar magani. Koyaya, bayan lokaci, saboda canjin fasahar samarwa, an ɗaga wannan haramcin - yawan phytoestrogen a cikin abun da ke cikin garin waken soya ya ragu ƙwarai.

Gaskiya mai ban sha'awa: a cikin shekarun 90 na karni na 20, kayayyakin waken soya sun yadu a cikin tsoffin jamhuriyoyin USSR - waken soya, tsiran alade da kuma waken soya. Har zuwa lokacin da sakamakon binciken masana kimiyyar kasashen waje ya kai wannan yankin namu, wadannan kayayyakin sun shahara sosai. A farkon shekarun 2000, kwatsam kayan masarufi suka ɓace daga kantunan kayan masarufi.

Cutar cutar waken soya

Don haka, yanzu lokaci yayi da zakuyi magana game da dalilin da yasa baza kuyi amfani da furotin soya na gargajiya a matsayin babban abincin abinci ba.

1. Kwayoyin halittar jiki. Ga CrossFit na halitta ba tare da amfani da testosterone boosters ba, wannan shine ɓangare mafi haɗari, wanda zai iya haifar da samar da testosterone naka zuwa tushen, kuma ya ɗaure dukkan kwayoyinsa, don haka ya dakatar da rarraba muhimman amino acid a cikin ƙwayoyin tsoka fiye da matakin halitta na dawowa.
2. Babban alama na sakamako masu illa. Da farko dai, wannan shine haɗarin gynecomastia, wanda baza'a iya magance shi da magani ba kuma yana buƙatar aikin tiyata.
3. Rashin muhimman amino acid. Duk da karancin kudin sa, sunadaran waken soya bashi da cikakken bayanan amino acid, wanda ke nufin cewa wasu daga cikin amino acid din za'a siya su daban ko kuma su cinye furotin na dabbobi.
4. Narkar da abinci mai yawa. Ba kamar furotin na whey ba, kayan ɗanyen soya suna ɗauke da babban zare, wanda ke sa wahalar narkewa ya yi wuya.
5. Suananan saurin tsotsa.
6. Rage cikin alamun manuniya. Wani tasirin tasirin phytoestrogens da ƙananan matakan testosterone na halitta.
7. Sanya adipose nama tare da karancin kalori.

A zahiri, furotin waken soya ba shi da wata illa ga ɗan wasa fiye da shan litersan lita na giya kowace rana. Wataƙila cutar ta fi fitowa fili, tunda kwayoyin phytoestrogens waɗanda suke ɓangaren yisti daga giyar da ke ɗaure a hanta tare da barasa.

Fa'idodi da ba za a iya hana su ba

Duk da rashin gazawar, furotin na waken soya ya ci gaba da zama mai buƙata a kasuwa a cikin nau'ikan sa daban-daban. Kusan komai game da fa'idodin da zasu iya samunta ƙari tushen furotin.

1. Kudin. Furotin waken soya ya ninka rahusa sau da yawa fiye da KSB 80% daga shuka na Belarus. Matsakaicin farashin kilogram na kayan albarkatun kasa daga masu kawowa da wuya ya wuce $ 3. Dangane da keɓe soya, farashin bai wuce $ 4 ba.
2. Ikon tsara matakan hormonal ga mata. Idan kai wakili ne na jima'i mai kyau, baku buƙatar jin tsoron phytoestrogens: jikin mace ya san yadda ake sarrafa su daidai.
3. Bayanin amino acid ya banbanta da na whey.
4. Lactose kyauta. Wannan yana ba ka damar cinye fam na furotin soya ba tare da damuwa daga sashin gastrointestinal ba.
5. Kasancewar zare. Mafi arha abu, ɗan zaren da yake dashi, kuma wannan yana daidaita tsarin narkar da abinci.
6. Ya dace da masu cin ganyayyaki. Samfurin ya haɓaka azaman amintaccen madadin asalin tushen furotin ga waɗanda, saboda wasu dalilai, basa cin kayayyakin dabbobi.
7. Ya dace da masu ciwon sukari.

Waken soya

Menene furotin waken soya a cikin sigarsa? Wannan keɓaɓɓen soya ne Ba kamar waken soya na fodder ba, kusan ba shi da irin waɗannan abubuwa masu daɗi kamar fiber da phytoestrogens. Duk wannan yana sanya shi ya zama riba mai riba ta hanyar samar da abinci mai gina jiki fiye da siyan kowane irin furotin.

Saboda cikakken shayarwa da danshi danshi, sunadaran sunadarai gaba daya ga amino acid mafi sauki. Gabaɗaya bayanan martaba, haɗe da bioavailability, an inganta. Tabbas, har yanzu bashi da ma'aunin muhimman amino acid (musamman isoleucine, wanda yake da hannu a samuwar rumbunan glycogen), amma shan irin wannan furotin yafi aminci fiye da haɗarin gynecomastia wajen bin sabon fanke don barbell.

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Yadda ake amfani da shi

Idan ka yanke shawarar shan waken soya, gano yadda zaka dauki furotin waken soya yadda ya kamata.

Tsarin shiryawa na farko:

1. Lissafa yawan nauyin jiki mai nauyi.
2. Lissafa yawan motsa jiki a kowane mako.
3. Yi lissafin adadin sunadaran hadadden da aka karɓa a rana.
4. Lissafa duka gaira.

Bugu da ari - mafi ban sha'awa. Idan ɗan wasa na matsakaicin horo yana buƙatar kimanin g 2 na protein mai rikitarwa a kowace kilogram na jiki ko kuma game da 2.5 g na furotin na whey, to, tare da soya keɓe komai ya fi rikitarwa. Idan kuna da wasu mayanan sunadarai tare da bayanan amino acid daban, to 1 g na furotin waken soya a kilogiram 1 na jiki ya wadatar. Amma idan babu wasu hanyoyin samun damar cike gibin, lallai ne ku kara yawan sinadarin waken soya sau 5.

Bari mu ɗauki misali mai kyau: dan wasa - kilogiram 75 na nauyi - 15% mai kiba. Adadin furotin da aka cinye daga abinci shine 60 g. Jimillar rashin ƙarfi ita ce 77, 5 g na furotin. Game da furotin soya, dole ne ku ɗauki 250 g na foda a kowace rana, wanda zai yi daidai da cikakken cika 4 na furotin kowace rana. An yi rabon ta wannan hanyar.

A ranar horo:

1. Amfani da furotin na farko yana faruwa da safe, mintuna 25-30 bayan babban abincin. Wannan zai kara yawan bayanan amino acid, wanda hakan kuma zai rage yawan sinadarin waken soya a rabi.
2. Liyafar ta biyu ita ce minti 20-30 bayan cin abincin rana bisa ga tsari iri ɗaya.
3. Abinci na uku yana rufe taga mai gina jiki sakamakon sakamakon lalata motsa jiki akan ƙwayar tsoka.
4. Amfani na hudu na girgiza furotin shine tsakanin 5 da 7 na yamma don kula da tasirin tasirin-catabolic.
5. Abincin gina jiki na karshe shine da dare.

A ranar ba horo:

1. Amfani da furotin na farko da safe, mintuna 25-30 bayan babban abincin. Wannan zai kara yawan bayanan amino acid, wanda kuma hakan zai rage yawan sinadarin waken soya a rabi.
2. Liyafar ta biyu ita ce minti 20-30 bayan cin abincin rana bisa ga tsari iri ɗaya.
3. Amfani na uku na girgiza furotin shine tsakanin ƙarfe 17-19 na yamma don rage tasirin cutar akan nama
4. Abincin gina jiki na karshe shine da dare.

Ayyuka a cikin wasanni

Abun takaici, saboda rashin cikakkiyar bayyananniyar amino acid, hatta kebabben waken soya yana da rashin ingancin aiki sosai don samun da kuma rike karfin tsoka. Don kyakkyawan sakamako, an ba da shawarar furotin na soya a haɗe shi da reshen amino acid. Koyaya, daga mahangar tattalin arziki, irin wannan maye gurbin amino acid din da aka rasa na babban martabar soya kebantacce yana da matukar alfanu. Yana da rahusa da yawa don siyan furotin na whey na yau da kullun da samun ƙarin inganci tare da ƙananan sakamako masu illa.

A lokaci guda, tare da yin amfani da dogon lokaci na tsarkakakken matattara, yana yiwuwa a sami sakamako mai yawa ba ta hanyar ƙara matakan hanyoyin anabolic ba, amma ta hanyar toshe catabolism a cikin jiki gaba ɗaya. Wannan wata hanya ce don cimma cutar hawan jini ta myofibrillar.

Na musamman don yan mata

Kuma yanzu tambaya mai mahimmanci da duk 'yan mata ke tambaya - Shin furotin soya zai taimaka muku rage nauyi? Amsar ita ce eh. Ga jikin mace, duk rashin dacewar sunadarin waken soya ya zama fa'ida. Wannan ya fi dacewa da ƙananan kayan arha na al'ada, ba keɓaɓɓen soya ba. Ta yaya phytoestrogens da ake samu a cikin waken soya ke taimaka maka cimma burinka na tsufa?

Wannan yana taimakawa ga sakamako mai rikitarwa:

1. Tsarin al'ada na al'ada yana daidaita. Wannan yana da fa'ida musamman idan aka samu rikicewar yanayin al'ada, wanda hakan kan haifar da shi daga matsanancin abinci.
2. Matsayi na ƙaura ya rage.
3. Fitar da ruwa daga jiki yana raguwa tare da raguwar gaba ɗaya a matakan sodium.
4. Naman tsoka ya zama na roba saboda abubuwa masu aiki da ke cikin furotin.
5. Narkar da abinci ya inganta saboda zaren da aka saka a cikin firayen waken soya.

Kuma mafi mahimmanci: furotin waken soya yana ba ka damar kula da girman nono, kuma a cikin mawuyacin yanayi har ma da haɓaka shi, duk da raguwar nauyin jiki... Zai yiwu wannan shine dalilin da yasa waken waken waken soya ya shahara sosai a cikin lafiyar mata masu son.

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Sakamakon

Furotin waken soya ba shi da cikakke. Kuma arharsa shine kawai ƙarar da zata iya haifar da sakamakon da baza'a iya yiwa ɗan wasan ba. Amma idan baku da sauran tushen sunadarai, ko kuma kun kasance daga al'adun masu cin ganyayyaki, waken soya (ba furotin na gargajiya bane, amma keɓewa) shine kawai hanya don samun isasshen furotin ba tare da wuce gona da iri ba. Dabarar ita ce cewa keɓaɓɓen waken soya ya zama mai rahusa fiye da sauran zaɓukan tsarin cin ganyayyaki.

Sauran sun fi kyau daga kashe kuɗi da siyan furotin mai ƙyama. Wannan yana guje wa mara daɗin ji daɗi, wanda ke da mahimmanci ga 'yan wasa madaidaiciya, waɗanda matakan testosterone ke ɗan sama da tushe kawai.

Kalli bidiyon: YANDA AKE SOYA MILK BY UMMY USMAN (Nuwamba 2024).