Sunadarai don ci gaban tsoka

A cikin mahallin ginin jiki da kuma CrossFit, sunadaran Ci Gaban Muscle sune ƙarin kayan wasanni waɗanda ke tattare da furotin kuma suna samar da ginshiƙai na asali don haɓakar tsoka. Idan kuka kalli sunadarai ta mahangar sunadarai, zaku ga sarkokin amino acid wadanda suke samarda polypeptides.

Me yasa za'a ɗauki furotin - tasirinsa akan jiki da tsokoki

Akwai camfin furotin guda biyu na yau da kullun:

• shi "ilmin sunadarai" ko doping;
• samfur ne wanda aka tsara shi musamman don haɓakar tsoka.

A batun farko. Sinadarin sunadarai iri daya ne da dukkanin sinadaran da ke jikin mutum. Duk abubuwan haɗin abubuwan karin furotin na asalin dabbobi ne ko kayan lambu. Babu ruwansu da shan kwaya.

Labarin na biyu ba shi da ƙarfi kuma yana nesa da gaskiya. Furotin yana da fuskoki da yawa kuma yana da ayyuka da yawa:

1. Forms tsokoki. Shiga cikin jiki, sunadarai sun kasu cikin amino acid, wanda tsokar nama take da kusan gaba daya.
2. Mai alhakin rage tsoka. Ba tare da kurege ba, babu wata tambaya game da kowane motsi.
3. Yana tallafawa rigakafi a matakin da ake buƙata.
4. Yana ba da kwanciyar hankali.
5. Yana shafar surar ƙwayoyin halitta - yana samar da santsin jiki.

Ada nipadahong - stock.adobe.com

Game da ayyukan ginin jiki kawai, to furotin yana aiki aƙalla a kan gaba. Tare da taimakon furotin, ba wai kawai suna kara yawan tsoka ba ne, amma kuma suna kawar da kitsen mai. Protein yana shafar ci gaban tsoka ta hanyoyi da yawa.

Tsakanin su:

• Tasiri kan RNA na ƙwayoyin tsoka da motsawar ci gaban na ƙarshen ta hanyar hanyar sigina ta cikin intracellular;
• danniya na catabolism - furotin yana hana lalacewar “wadatattun” sunadaran da suka rigaya a jiki;
• danniya na kira na myostatin - wani peptide da ke hanawa da toshe haɓakar tsoka.

Idan furotin ya fito ne daga abinci na asali, me yasa zai damu da kayan wasanni? Wadannan na da manyan fa'idodi guda biyu:

• tare da su, dan wasan ba ya bukatar iyakance kansa a cikin yawan furotin, yayin da furotin na "halitta" ba koyaushe ne zai iya shiga daidai adadin ba;
• Akwai nau'ikan sunadarai na wasanni da suka banbanta da manufa da kuma saurin sha.

Takeaway: plementarin kayan aiki shine game da sassaucin abinci mai gina jiki wanda ke shafar haɓakar tsoka.

Nau'in sunadarai

Akwai zaɓuɓɓukan karin furotin da yawa. Amma daga ra'ayin wasanni masu ƙarfi, kawai muna sha'awar waɗanda ke taimakawa tsokoki suyi girma. A wannan mahallin, ana rarraba sunadaran ci gaban tsoka gwargwadon yanayin jiki da saurin sha. Yi la'akari da manyan nau'ikan sunadaran wasanni.

Fast Protein - Whey

Furotin Whey yana tattare da sunadarai na duniya waɗanda ake samu daga whey (cakuda da aka samar lokacin da aka murza madara). Babban banbancin sa da sauran sunadaran shine a yanayin yawan shan shi.

Ana aiwatar da wannan nau'ikan a cikin tsarin asali masu zuwa:

1. WPC (tattara) Protein, wanda ba shi da cikakken tsarkakewa - akwai adadin adadin cholesterol da mai a cikin abun; kewayon lactose da bioactive abubuwa shine 29-89%. Ana tsotse shi daga hanjin cikin jiki cikin awanni 3-4 (da kashi 90%).
2. WPI (keɓe) Proteinarin tsarkakakken furotin - rabon abubuwa masu ƙarancin rai ya fi kashi 90%. Kamar mai da hankali, wannan nau'in yana da halin ɗanɗano na madara. Samun kashi 90% ya samu cikin kimanin awanni 3.
3. WPH (hydrolyzate). Mafi kyawun bambancin da yafi sauƙi da sauri don narkewa. A zahiri, shine furotin wanda enzymes ya lalata wani ɓangare saboda saurin haɗuwa. Hanyoyin hydrolysates suna da halin dandano mai tsada da tsada mai tsada.

Duk da matakan nau'ikan nau'ikan whey, binciken Moriarty KJ a 1980 ya nuna banbanci kadan game da tasirin ci gaban tsoka. A aikace, wannan yana nufin cewa koyaushe bashi da ma'anar yin kari akan zaɓuɓɓukan mai tsabta.

Me yasa kuke buƙatar furotin mai sauri kuma menene amfaninta? Godiya ga saurin shan shi, furotin whey ya dace da:

• mutane tare da saurin metabolism;
• don amfani yayin lokuta lokacin da jiki ke buƙatar ƙarfafa gaggawa tare da amino acid - da safe, kafin da bayan horo, yayin bushewa da rage nauyi.

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Slow Protein - Casein

Casein hadadden furotin ne. Kafa a sakamakon enzymatic curdling madara. Babban bambanci shine ƙananan ƙarancin sha daga ɓangaren gastrointestinal. Sau ɗaya a cikin ciki, wannan sunadaran yana samar da ɗimbin ɗimbin yawa wanda aka narkar dashi cikin awanni 6-8. Duk wannan lokacin, ana samarwa da jiki amino acid ɗin da ake buƙata.

Slow protein yana da ƙananan bioavailability kuma yana da ɗan rauni thermogenic da sakamakon anabolic. Ga mutumin da yake neman karin nauyi, wannan yana nufin cewa casein zai iya kuma yakamata a dauke shi azaman furotin na taimako.

Mahimmin maki:

• Casein ba kawai a hankali yake daukar hankali idan aka kwatanta shi da whey ba, amma kuma yana da ikon rage karfin sha na wasu nau'ikan na furotin;
• yana da ma'ana a yi amfani da jinkirin furotin kafin kwanciya, babban aikinta shi ne rage saurin catabolism da ba makawa yayin lokuta yayin da wasu zaɓuɓɓuka basa samuwa ga jiki;
• casein taimako ne mai kyau don tilasta azumi; Idan cin abinci ba zai yuwu ba har tsawon awanni, yawan cin furotin da sauri zai kare dan wasan daga karyewar tsoka.

Kara karantawa game da rawar casein a cikin asarar nauyi anan.

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Hadaddiyar furotin

Hadadden sunadaran hade ne da nau'ikan nau'ikan gina jiki. Wadannan kari suna dauke da sunadarai masu sauri da jinkiri. Godiya ga wannan, duka ciyarwar aiki tare da amino acid da kuma tasirin furotin “mai ƙonewa”.

Baya ga whey da casein protein, wasu nau'ikan za'a iya haɗa su cikin haɗin ƙwayoyin sunadarai. Arin abubuwan da suka ƙunshi farin kwai suna nuna kansu da kyau. Dangane da shanyewa, ƙarshen shine giciye tsakanin manyan zaɓuɓɓuka. Godiya ga jituwa haɗuwa da kwai da furotin whey, wannan hadadden ya zama kyakkyawan haɗin abinci mai gina jiki tare da amsa mai girma na anabolic.

Duk da fa'idodi da aka bayyana na wasu nau'ikan furotin, kowannensu yana da rashin amfani. Hadadden sunadaran sun rage yawan abubuwanda ke tattare dasu, wanda yasa hadawar ya zama gama gari.

Yawancin gidaje sun haɗa da furotin soya. Shi ne shugaba idan ya zo da saurin saurin gina jiki. Wasu lokuta zaka iya samun hadewar kwan da sunadaran soya. Amma tasirin su bai kai ingancin cakuda ba, wanda ya hada da nau'ikan sauri da sauri.

To wadanne sunadarai ne suka fi dacewa don ci gaban tsoka? Kasancewa yana da kyau idan ba zai yiwu a yi amfani da tsari na musamman ba. Ya kamata a ba da fifiko ga kari tare da bayyanannen sakamako, dangane da kyakkyawan dabarun amfani da shi.

An tabbatar da Fast Whey Protein yana da mafi kyawun kaddarorin anabolic. Xaramin hadadden kari yana biyan nakasuwar kowane furotin, amma a lokaci guda, basa bada damar bayyanar da cikakkiyar damar abubuwan dake jikin mutum.

Kari akan haka, sunadaran waken soya wadanda suke tafiya tare da sunadaran masu sauri suna da illoli da yawa. Kuma saboda tsadarsa, masana'antun sukan haɗa da waken soya a cikin hadaddun kayan wasanni.

Harmarin cutarwa

Bari mu koma ga tatsuniya cewa furotin shine "ilmin sunadarai." Wannan tsinkayen shine dalilin da ake yarda dashi cewa karin sinadaran na kawo barazana ga lafiya. A zahiri, bincike yana nuna mafi yawan tasirin da ake samu na shan abubuwan haɗin sunadarai.

Koyaya, shan ƙarin kari na iya shafar yanayin jiki sosai. Harmarin cutarwa daga furotin don haɓakar tsoka:

• Tsarin kwarangwal. Yawan amfani da sunadarai yana haifar da yawan fitar da sinadarin calcium daga jiki. A wani bangaren kuma, karin cin abinci mai gina jiki yana kara inganta kwayar halittar alli kuma yana kara kuzarin sa.
• Sakamakon cutar kanjamau. Nazarin ya nuna alakar da ke tsakanin cin zarafin furotin da ci gaban kansa. A wasu lokuta, ƙididdigar ba ta da tabbas, amma ba za a iya yin ragi ba.
• Ciwon koda. Akwai dangantaka tsakanin yawan cin furotin da samuwar tsakuwar koda, amma wannan alakar tana da sabani - bayanan gwaji suna da sabani.
• Ciwon suga. Akwai karatuttukan da ke nuna wata alaka tsakanin yiwuwar cin abinci mai gina jiki (tare da cin abincin da ke dauke da sinadarin carbohydrate) da kuma ci gaba da kamuwa da ciwon sukari na 2, amma ba a san ainihin abin da ke haifar da cutar ba - wataƙila yana cikin abinci ne mai ƙarancin abinci ko kuma wani wuri.
• Tsarin zuciya. Akwai hujja game da yiwuwar alaƙa tsakanin cin abincin furotin na dabba da haɗarin cututtukan jijiyoyin jijiyoyin jini, amma ƙididdigar da ke nuna dogaro da cutar kan abinci mai ƙarancin cimaka mai ƙarancin abinci ba tabbatacce bane.

Shin akwai wasu takaddama?

Akwai cikakkiyar takaddama ga cin furotin - rashin haƙuri da furotin na mutum. Kamar yadda yake da abinci na yau da kullun, furotin wani lokacin yakan haifar da rashin lafiyar jiki da hanji. Dalilin matsalolin narkewar abinci shine dysbiosis na hanji ko rashin dacewar enzymes. Idan akwai alaƙa tsakanin abinci mai gina jiki da gudawa / maƙarƙashiya / kumburi, fita ko rage ƙwayoyin furotin, ko shan enzymes.

Sakamakon

Ba za a iya lahanta cutarwa daga amfani da cakuda sunadarai da na abincin zamani. Abubuwan ƙoshin kayan ƙanshi, daɗaɗɗen ƙwayoyi da sauran abinci waɗanda basu dace da jiki ba sune mafi tilasta dalilai da za'ayi la'akari da canza tsarin abincinku.

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