Koetliso e ke ke ea sebetsa hantle ha mmele oa hau o sa sebelise protheine ea dopoluchaet. Protheine phofo ke tsela e bonolo ka ho fetisisa ea ho fumana bongata bo nepahetseng ba limatlafatsi. Haeba u ikoetlisa ebile u tsotella ho boloka mesifa, protheine e tla ba sehlahisoa sa hau sa bohlokoahali.
Liprotheine lipakeng tsa lipapali tsa phepo e nepahetseng tse bitsoang concentrate, e nang le protheine ea sebopeho sa 75-95%. Ho bohlokoa ho hlokomela seo protheine ke sehlahisoa sa tlhaho ka botlalo, se entsoeng ka theknoloji ea morao-rao, ho tsoa liprotheine tse tloaelehileng tsa limela le tsa liphoofolo.
Empa pele o nka qeto ea ho reka phofo ea protheine, o hloka ho utloisisa mefuta ea protheine. Ke eng e fapaneng ho fapana, 'me ea bohlokoa ka ho fetisisa, ke eng e ka bang molemo ho e ja pele le kamora ho ikoetlisa?
Liprotheine bakeng sa boima ba 'mele le kholo ea mesifa
Mefuta ea protheine: likarolo le liphapang
Ho latela protheine ea papali ea papali ke ea mefuta e latelang: Whey protein, casein protein, lehe protheine, soya protheine, lebese protheine, multicomponent protheine. Ka lehlakoreng le leng, Whey protein, ho latela protheine ea mahloriso e arotsoe ka tsepamisa maikutlo, itšehla le hydrolyzate. Ha ho rekisoa liprotheine tsa nama ea likhomo hape, empa kaha e ne e na le tlhoko e nyane haholo ho tsoa ho baatlelete, seteng o kena.
Whey protheine (Whey)
Sehlahisoa se tummeng ka ho fetisisa sa phepo ea lipapali ke whey protein. E entsoe ka lebese le tloaelehileng la lebese ka ho tlosa mafura le likarolo tse ling tseo eseng tsa protheine ts'ebetsong ea ho sefa. Protheine ea Whey e kenella, ka hona e loketse ho sebelisoa pele le kamora ho ikoetlisa. E kenya tšebetsong metabolism, e liehisa ho monya mafura le ho khotsofatsa 'mele ka li-amino acid tse hlokahalang bakeng sa ho aha mesifa.
Whey protein: kakaretso e felletseng
Ho latela bongata ba protheine ea Whey ke mefuta e latelang:
- Proteine ââea Whey e tsepamisitse maikutlo. E na le liprotheine tse ka bang 89%, ha e ntse e boloka mafura le lactose. E silafalitsoe lihora tse 1.5-2.
- Protheine ea Whey e itšehla thajana. E na le 90-95% ea protheine - boemo bona bo fihlelletsoe ka litšenyehelo tsa kelo e tebileng. Hlaolela 1-1. Lihora tse 5. Ha e na mafura le lactose.
- Whey hydrolyzate. E na le 99% ea protheine mme e nka ho kenella ka potlako haholo (nakong ea hora e le 'ngoe). Hydrolyzate e na le boleng ba boleng bo phahameng ka ho fetisisa ba liprotheine tsa whey.
Ha liprotheine li ntse li eketseha ka bongata ba protheine, litjeo tsa eona li theko e phahameng. Sehlahisoa se tsebahalang haholo 'marakeng oa phepo ea lipapali ke mohopolo o nang le protheine ea Whey ka lebaka la theko e nepahetseng le ts'ebetso e phahameng.
Seo u hlokang ho se tseba ka Whey protein:
- E ananeloa ka potlako, kahoo Whey protein e loketse pele le kamora koetliso.
- E na le boleng bo phahameng ba bioloji.
- E na le mefuta eohle ea li-amino acid tsa bohlokoa.
- E qhibiliha hantle, e na le tatso e monate.
- Ka lebaka la lebelo le phahameng la ho ithuta ho ke ke ha khoneha ho e sebelisa bosiu le lipakeng tsa lijo.
- Nako ea ho "sebetsa" bakeng sa lihora tse 1-2.
Li-protein tse 3 tse holimo ka ho fetisisa tsa Whey
- Optimum Nutrition 100% Whey Gold Standard
- SAN 100% Wheel e hloekileng ea Titanium
- Ultimate Nutrition Prostar 100% Whey Protheine
Li-protein tse 3 tse holimo ka ho fetisisa tsa Whey
- Phepo e Fetileng ISO Sensation 93
- Nectar ea MHP
- SAN Titanium Ho Itšehla Holimo-limo
Li-hydrolyzate tse 3 tse holimo ka ho fetesisa
- Scitec Phepo e nepahetseng ea liprotheine tse nang le Hydrolyzed Whey
- Optimum Nutrition Platinum Hydro Whey
- BioTech Iso Whey Zero
Casein protheine (Caseine)
Protheine ea Casein ke protheine e liehang, e silang nako e telele. Ka lebaka lena, ha ea lokela ho sebelisoa pele le kamora ho ikoetlisa. Casein le eona e entsoe ka lebese: karolo e le 'ngoe e ea tlhahiso ea protheine ea whey,' me karolo e 'ngoe e etsoa ke protheine ea casein. Ka lebaka la sekhahla se tlase sa ho monya, casein ke sehlahisoa se phethahetseng bakeng sa tšebeliso pele u robala. Bosiu bohle mesifa ea hau e tla fehloa ke protheine ea nako e telele.
Protheine ea Casein: kakaretso e felletseng
Seo u hlokang ho se tseba ka casein:
- Butle butle, e fana ka tšubuhlellano e tsoelang pele ea li-amino acid ho likhoele tsa mesifa.
- Ka lebaka lena, casin e loketse ho sebelisoa pele ho nako ea ho robala.
- Ha e hlokahale bakeng sa ts'ebeliso pele le kamora ho ikoetlisa.
- Casein e na le calcium e ngata.
- Amanang le liprotheine tse ling e qhibilihang ka thata, e na le tatso e sa phethahalang.
- Nako "sebetsa" lihora tse 4-10.
Liprotheine tse phahameng ka ho fetisisa tsa casein tse 3
- Optimum Nutrition 100% Casein Khauta e Tloaelehileng
- Casein ea Mots'eare le Bosiu
- Dymatize Elite Casein
Soy protein (Soy protheine)
Protheine ea soya ke protheine ea meroho, ho joalo Sebopeho sa amino acid ha sea fella. Ho phaella moo, ha a na phello e molemo ho hola ha mesifa, joalo ka protheine ea whey. Leha ho le joalo, phofo ea protheine ea soya ke khetho e babatsehang bakeng sa batho ba jang meroho le ba nang le mamello ho lihlahisoa tsa lebese. Hangata protheine ea soya e khetha banana hobane e ama hantle tlhahiso ea lihomone tsa basali.
Seo u hlokang ho se tseba ka protheine ea soya:
- E na le sebopeho sa amino acid se tlase ebile boleng ba eona bo tlase ho feta liprotheine tsohle tse kaholimo.
- E loketse 'mele oa basali, kaha soya e eketsa boemo ba lihormone tsa basali' meleng - estrogen, ha ka nako e ts'oanang e theola palo ea testosterone.
- E fokotsa boemo ba k'holeseterole 'meleng.
- Qhibilihang hampe ka metsing, e na le tatso e sa phethahalang.
- Soya - sehlahisoa sa meroho kaofela, ka hona se loketse batho ba sa jeng nama.
- E ka jeoa kamora ho ikoetlisa kapa lipakeng tsa lijo.
- Nako ea "mosebetsi" lihora tse 3-5
Liprotheine tse 3 tse ntle ka ho fetisisa tsa soya
- Protein e hloekileng ea Soy itšehla
- Geneticlab Nutrition Soy Protheine
- Scitec Nutrition Soy Pro
Protheine ea mahe (EGG)
Protheine ea lehe e na le boleng ba boleng bo phahameng ka ho fetisisa, e haufi haholo le sehlahisoa se loketseng sa protheine. Mofuta ona oa protheine o entsoe ka bosoeu ba mahe 'me o na le tekanyo e phahameng ka ho fetisisa ea ho sila lijo. Ha e ratoe ka ho khetheha e le sehlahisoa se ikemetseng ka lebaka la litšenyehelo tse phahameng. E ka ba e loketseng bakeng sa ba nang le mamello ho lihlahisoa tsa lebese.
Seo u hlokang ho se tseba ka protheine ea mahe:
- E loketse ho sebelisoa hoseng, pele le kamora koetliso.
- E na le boleng ba boleng bo phahameng ka ho fetisisa
- E na le sete e felletseng ea li-amino acid, protheine ea mahe ke protheine e phethahetseng.
- Litsenyehelo tse turang ka ho fetisisa.
- Nako ea ho "sebetsa" bakeng sa lihora tse 3-5.
Li-protein tsa mahe tse 3 tse holimo ka ho fetisisa
- Protheine e hloekileng ea mahe
- Liprotheine tsa mahe tsa CYBERMASS
- Liprotheine tsa mahe a RPS Nutrition
Liprotheine tse ngata
Multicomponent kapa protheine e rarahaneng ke motsoako oa mefuta e fapaneng ea protheine (whey, lebese, lehe, soya, jj) tse u lumellang ho fumana hanghang sete e felletseng ea li-amino acid tse fapaneng. Ho fapana le Whey e butle ananelang, 'me ka hona ho feta bokahohleng kopo. Protheine ea lintho tse ngata / e loketse ho sebelisoa kamora ho ikoetlisa le ho pholletsa le letsatsi. Mofuta ona oa protheine hangata o entsoe ka li-amino acid tse eketsehileng, BCAAs, glutamine, mafura a phetseng hantle, esita le creatine.
Protheine e rarahaneng: kakaretso e felletseng
Seo u hlokang ho se tseba ka protheine ea likarolo tse ngata (e rarahaneng):
- E ka jeoa kamora ho ikoetlisa kapa lipakeng tsa lijo.
- E loketse haholo joalo ka sehlahisoa se tlatselletsang, ho bohlokoa ho e kopanya le Whey le casein
- Ho tsoa ho protheine e nang le likarolo tse ngata boleng ba boleng bo phahameng ka ho fetisisa.
- E na le theko e tlase.
- Nako ea "mosebetsi" lihora tse 3-6.
Li-protein tse 3 tse holimo ka ho fetisisa tsa mnohokomponentnyh
- MHP Matrix
- Liprotheine tsa Weider 80+
- EA-6-BSN
Protheine ea lebese (Lebese)
Protheine ea lebese e tsebahala haholo ho feta mefuta e meng ea liprotheine. Mofuta ona oa protheine ke 20% e nang le whey protein, le 80% ea casein. Ka lebaka la hore karolo e kholo ea protheine ea lebese e na le protheine e liehang, e ka sebelisoa bosiu kapa dipakeng tsa dijo.
Seo u hlokang ho se tseba ka protheine ea lebese:
- E ka jeoa lipakeng tsa lijo ka lebaka la lintlha tse phahameng tsa casein.
- Ha e hlokahale bakeng sa ts'ebeliso pele le kamora ho ikoetlisa.
- E na le lactose, ka hona ha e tšoanelehe kaofela ka lebaka la ts'ebetso ea ts'ebetso ea ts'ebetso ea lijo.
- E na le theko e tlase.
- Nako ea "mosebetsi" lihora tse 3-4.
Ho bohlokoa ho hlokomela hore mofuta o mong le o mong oa protheine (eseng feela whey!) ho latela boholo ba filtara e ka etsoa e le mohopolo, itšehla le hydrolyzate.
Tafole ea bohlokoa ea mefuta ea liprotheine
Bakeng sa tlhahisoleseling e fanoeng, fana ka tafole e lokiselitsoeng, e fanang ka phapang e kholo lipakeng tsa mefuta e fapaneng ea protheine.
Tlhahisoleseling ea mantlha mabapi le mefuta ea protheine
| Mefuta ea protheine | Ha u ntse u sebetsa | Sekhahla sa ho monya (Hora e 1) | Likokoana-hloko maqheka boleng | Likaroloana |
|---|---|---|---|---|
| Whey | dihora tse 1-2 | 10-15 g | 100% | Ho monya kapele, ho khahlisang tatso, ho qhibiliha habonolo, boleng ba boleng bo phahameng, bo loketseng ho amoheloa hoseng, pele le kamora ho ikoetlisa, nako e khuts'oane ea ho "sebetsa". |
| casein | dihora tse 5-8 | 4-6 g | 80% | Ho monya nako e telele ebile ho loketse ho sebelisoa pele u robala, sesupo se setle sa sebopeho sa amino acid, nako e telele ea "mosebetsi", ha e qhibilihe hantle ka metsing, tatso e sa lokelang. |
| Ke 'na | dihora tse 3-5 | 3-4 g | 75% | Ho monya nako e telele, ts'ebetso ea estrogenic, e loketseng banana, boleng bo tlase ba bioloji, tatso e sa phethahalang, e qhibilihang hampe metsing. |
| Ehe | dihora tse 3-5 | 9-11 g | 100% | Boleng bo phahameng ka ho fetisisa ba tlhaho, ho kenella ka potlako, ho ts'oanang le protheine e loketseng bakeng sa ts'ebetso, e loketseng phokotso ea boima ba 'mele, theko e turang. |
| Lebese | dihora tse 3-4 | 4-5 g | 90% | E theko e tlaase, sesupo se setle sa sebopeho sa amino acid, e ka nyenyefatsa mala a lactose e sa mamellaneng, khetho e nyane 'marakeng. |
| Lintho tse ngata | dihora tse 3-6 | 5-8 g | 90% | E theko e tlaase, e lekana hantle le seneke, se loketseng ho sebelisoa, ntle le protheine e ngoe. |
Nako e ntle ea ho nka protheine
| Mofuta oa protheine | Hoseng ka morao kolamusa | Pakeng tsa lijo lijo | Ho boikoetliso | Ka mor'a hore boikoetliso | pele boroko bo |
|---|---|---|---|---|---|
| Whey | +++++ | ++ | ++++ | +++++ | + |
| casein | + | +++ | + | ++ | +++++ |
| Ke 'na | +++ | ++++ | + | +++ | +++ |
| Ehe | +++ | ++++ | ++ | +++ | +++ |
| Lebese | +++ | ++++ | ++ | ++ | +++ |
| Lisebelisoa tse ngata | +++ | ++++ | ++ | ++ | +++ |
Liprotheine tse ntle ka ho fetisisa ka 'ngoe
| Mofuta oa protheine | Manufacturer |
|---|---|
| Whey tsepamisa maikutlo | Optimum Nutrition 100% Whey Gold Standard Ultimate Nutrition Prostar 100% Whey Protheine SAN 100% Wheel e hloekileng ea Titanium |
| Ho itšehla thajana | SAN Platinum Ho Itšehla Holimo-limo Nectar ea MHP Phepo e Fetileng ISO Sensation 93 |
| Whey hydrolyzate | Optimum Nutrition Platinum Hydro Whey Scitec Phepo e nepahetseng ea liprotheine tse nang le Hydrolyzed Whey BioTech mafura |
| Casein protheine | Maemo a Khauta 100% Casein Optimum Nutrition Caseinite ea Elite E fokotsa Casein ea Mots'eare le Bosiu |
| Soy protheine | Geneticlab Nutrition Soy Protheine Scitec Nutrition Soy Pro Protein e hloekileng ea Soy itšehla |
| Protheine ea mahe | Liprotheine tsa mahe a RPS Nutrition Liprotheine tsa mahe tsa CYBERMASS Protheine e hloekileng ea mahe |
| Liprotheine tse ngata | Matrix e tsoang Syntrax ® EA-6-BSN Liprotheine tse 80+ ho tsoa ho Weider |
Ehlile, moqolo o joalo oa tlhaiso-leseling ho thata ho o utloisisa le ho o hopola. Haeba u ntse u nahana ka ho reka phepo ea lipapali, 'me u sa khone ho etsa qeto ea mofuta o itseng oa protheine, emisa khetho ea hau ho Whey protein. Qalong, o ka khetha protheine e tsepamisitsoeng, empa ela hloko liprotheine tse thathamisitsoeng ka har'a sephutheloana. Haeba u na le bokhoni ba lichelete, tsoela pele ho reka Whey protein itšehla.
Sheba hape:
- Lisebelisoa tse 10 tsa lipapali tse holimo: seo u ka se nkang bakeng sa kholo ea mesifa
- Creatine: hobaneng tlhoko ea hore na o nka mang, o una molemo le ho ntša kotsi, melao ea kamohelo
- BCAA: ke eng, hobaneng ho hlokahala, eo u lokelang ho mo nka, ho mo ruisa molemo le ho mo ntša kotsi, melao ea kamohelo
- Creatine: hobaneng tlhoko ea hore na o nka mang, o una molemo le ho ntša kotsi, melao ea kamohelo