Amfani da sinadarin protein

Masana'antar karin kayan abinci tana ci gaba. Da farko dai, masana'antun sun koyi yadda ake samarda sinadarin hydrolyze, ta hanyar samun kayan masarufi na whey, daga nan sai fasahar ta kara gaba, kuma farkon bayyana ya bayyana. A yau, masana'antar abinci ta kai ga narkewar wani bangare na furotin don dan wasa ba ya damun narkewa - kuma wannan shine yadda sunadaran hydrolyzate ya bayyana.

Menene

Amsar tambayar, menene hydrolyzate, zamu iya cewa wannan wani sabon matakin tsarkake protein ne. Sabanin yadda ake kebewa na musamman, sunadaran da ke cikin kwayar halitta suna shayar da aikin ferment tare da pancreatin. A sakamakon haka, sun rabu cikin kananan mahaukatan amino acid. Wannan yana da fa'ida da fa'ida. Daga cikin ƙari akwai ƙayyadadden yawan sha a cikin jini. Mutane da yawa suna kwatanta furotin a cikin yanayin sha zuwa amino acid.

Babban rashin amfani shine lalata bayanan amino acid. Jikinmu yana lalata furotin da kansa daidai da buƙatunsa. Wannan tsari yana faruwa ta hanyoyi daban-daban: amino acid da aka samo ana amfani dasu ba kawai don anabolism ba, har ma da wasu dalilai:

• ƙirƙirar sababbin sifofin hormonal;
• maido da kayan hanta;
• hada sabbin insulin;
• jigilar cholesterol da haɓakarta tare da shigar da ƙwayoyin cuta cikin tsarin haƙar ɗan adam;
• maido fata da gashi.

Kuma wannan ba cikakken lissafin amfani da amino acid bane. Game da amfani da sunadarin hydrolyzate, ana iya amfani da sifofin da aka samu zalla don haɓakar ƙwayar tsoka. Koyaya, babbar matsalar itace cewa tsokar tsoka bata buƙatar ƙarancin furotin mai yawa, kuma rabuwa amino acid ba zai iya shiga cikin aikin rayuwa gabaɗaya ba. A sakamakon haka, an ƙone furotin mai yawa cikin glucose.

Yadda ake amfani da shi

Ba kamar furotin na gargajiya ba, ba a amfani da hydrolyzate a matsayin babban tushen furotin. Ana amfani da tsarin amino acid na sarka a ciki.

Ana bukatar amfani da sinadarin protein na wayo. Na farko, lissafa manyan abinci. Sannan zabi lokacin liyafar.

1. Da safe bayan farkawa, minti 10-20 kafin babban abincin. Wannan zai ba ka damar kawo ƙarshen tasirin catabolism, waɗanda suka taru cikin dare, kuma fara aikin rage furotin.
2. Nan da nan bayan horo - don rufe taga amino acid.
3. 20-30 mintuna kafin kwanciya don rage tasirin mummunan tasirin catabolism na dare.

Bayanin aikace-aikacensa yana da iyakantacce. Idan kun yi amfani da shi azaman babban tushen furotin, to liyafar ta dogara ne da ƙididdigar gargajiya na ƙarancin nauyin jiki, kitse mai haɗari, tare da gyara kawai - ba zai wuce g g 15 na furotin a sau ɗaya.

A ranar horo:

1. Da safe bayan farkawa, minti 20 bayan babban abincin.
2. Nan da nan bayan horo don rufe taga mai gina jiki.
3. 20-30 mintuna kafin cin abincin yamma.

A ranar ba horo:

1. Da safe bayan farkawa, minti 20 bayan babban abincin.
2. 20-30 mintuna kafin cin abincin yamma.

Inganci

Ingancin amfani da hydrolyzate ya bambanta sosai dangane da ingancin abincin abincin. A lokaci guda, yana da kyau a motsa sarcoplasmic hypertrophy, wanda ke ƙaruwa da ƙwayar tsoka ba tare da ƙaruwa da ainihin ƙarfi ba.

Hanya mafi dacewa ta amfani da hydrolyzate zai kasance daidai ne a matsayin “ƙazamin taro” a cikin lokacin bazara. Sunadaran yana saurin shiga kuma yana motsa samar da insulin. Ana iya amfani da na ƙarshen don ɗaukar ƙarin sabis na mai saurin saurin don cike gibin kalori. A lokaci guda, bayanan amino acid na hydrolyzate bai cika ba, saboda haka, ba zai gamsar da duk bukatun mai neman ba. Ari da, yana da ɗanɗano mara kyau. Kuma zaka iya motsa shi akan ruwa kawai.

Duk da dukkan kaddarorin da yake dashi na juyin juya hali, yawan ingancin hydrolyzate bai fi na furotin na zamani girma ba, kusan daidai yake da kebanta da ingantattun kayan aiki, har ma da na kasa da yadda ake shayar da BCAA.

Koda mai ingancin hydrolyzate yana da yawan gaske, kodayake ana iya amfani dashi azaman ƙarin tushen furotin mai saurin saurin sha. Babban fa'idarsa shine rashin lactose, wanda, idan ya cancanta, zai baka damar cire ƙuntatawa kan shan 50 g da kashi ɗaya, wanda ke da mahimmanci ga yan wasa a kan hanya.

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Me yasa yafi kyau kada ayi amfani da shi

Hydrolyzate shine farko abinci mai narkewa. Kuma wannan yanayin halayyar ya riga ya rage tasirinsa a cikin wasanni. Amma da gaske, akwai wasu dalilai da yawa wadanda kusan suke lalata ingancinsa:

1. Yawan shan kawai 10% ne sama da na furotin mai sauƙin whey. A lokaci guda, farashin irin waɗannan kayan ƙarancin madara sun haura farashin KSB mafi arha kusan sau 10.
2. Ya kamata a yi amfani da hydrolyzate kawai a cikin tsarkakakkiyar sigarsa. Iyakar abin da za'a iya tsarmarsa shine ruwa mai narkewa. A duk sauran al'amuran, saurin shawar sa yana sauka zuwa matakin mai sauki na whey.
3. Sashin insulin, wanda ke faruwa kusan nan take, yana haifar da rashi sukari a cikin jini, wanda ke nufin cewa yana rage kuzarin ɗan wasan da ya sha ruwa kafin horo.
4. Saboda takamaiman tsari, bai dace da ingantaccen abinci da sha ba.
5. Bayanin amino acid wanda bai cika ba shine wata matsala tare da hydrolysates gaba ɗaya.
6. Short rayuwar rayuwa. Bayan buɗe kunshin da aka rufe, dole ne a sha ruwan a cikin makonni biyu. Marufi na zamani ya ƙunshi ɗaukar nauyin kilogiram 3-5 a cikin gwangwani. Bayan ranar karewa, amino acid din da aka raba ya dauki cikakkiyar sifofin sunadarai na asali, ya maida hydrolyzate zuwa wani abu na yau da kullun mai cike da furotin.

Kuma abu mafi mahimmanci: a gaskiya ma, bazuwar kwayar halitta ba ta ƙasƙantar da BCAA ba. A lokaci guda, farashinsa ya kasance kwatankwacin kuɗin tsakiyar BCAA. Wannan yana nufin cewa yafi fa'ida sosai daga ra'ayi na saka hannun jari don amfani da ƙoshin lafiya na yau da kullun, kuma a cikin lokutan mafi girma don amfani da BCAA ƙari.

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Rage nauyi

Abun takaici, furotin hydrolyzate yana da mummunan tasiri akan asarar nauyi. Yawancin dalilai suna ba da gudummawa ga wannan lokaci ɗaya:

1. Hydrolyzate a yayin da yake kara yin danshi a cikin ciki yana daure har zuwa 70 g na ruwa a cikin 1 g na kayan lalle. Wannan yana haifar da riƙe ruwa kuma baya ba ka damar sarrafa tasirin asara mai nauyi.
2. Hydrolyzate a cikin gajeren lokaci yana rage saurin aiki kuma baya iya ciyar da tsokoki na dogon lokaci.
3. Koda mafi yawan haɓakar hydrolyzate yana haifar da ƙaruwa sosai cikin sukarin jini.

Ta yaya sukarin jini ke shafar asarar nauyi a cikin labarin "Carbohydrate Metabolism" da Calorie Deficit for Weight Loss. Yana bayani dalla-dalla game da insulin da martani na glucagon waɗanda ke ba da gudummawa ga haɓaka nauyi da rage raunin nauyi / bushewa ga ɗan wasa.

Sakamakon

Rashin zurfin furotin hydrolysates bai riga ya shiga amfani da yau da kullun tsakanin 'yan wasa ba. Fa'idodin su suna da rikice-rikice, tare da ingancin abincin abincin yana shafar samfurin fitarwa. Akwai haɗari koyaushe cewa tushen sunadarai masu rahusa tare da ƙarancin shayarwa, bayanan amino acid wanda bai cika ba, ko kuma, mafi haɗari, dauke da phytoestrogens daga kayan ɗanyen soya za'a haɗasu cikin kayan ƙaran whey.

Idan kuna neman madaidaicin amino acid dabara, kalli BCAA's, wanda, yayin da suke da tsada sosai, masu tsafta ne kuma sun ƙunshi kawai abin da kuke buƙata a matsayin ɗan wasa. Kuma idan kuna neman samfuran albarkatun kasa masu haɗari, to kuna kan hanya zuwa ƙwai ko furotin whey.

Kalli bidiyon: Anty bebi mai gyaran jiki (Nuwamba 2024).