Whey protein: melemo le likotsi, maikutlo, likarolo le melao ea kamohelo

Protheine ea Whey ke mofuta oa phepo ea lipapali, e leng motsoako oa liprotheine tsa lebese. Protheine ea Whey e sebelisoa ke baatlelete ho ts'ehetsa kholo ea mesifa. Protheine phofo e qhibiliha ka mokelikeli (hangata lebese kapa metsi) mme e sebelisoa e le protheine e sisinyehang ka tatso e monate.

Ka nako ena, protheine ea whey ke sehlahisoa se atileng haholo le se rekisoang haholo. Har'a batho ba tloaetseng ho sebetsa ka seoelo ba kopana le motho ea e-so ka a leka Whey protein. Hlahloba baatlelete ka sehlahisoa sena sa lipapali se hantle kamehla: Melemo ea protheine ea whey ehlile ke, leha ho le joalo, ts'ebeliso ea eona ha e fane ka tlhoko ea boikoetliso bo matla bo matla.

Batho ba chesehelang ho ikoetlisa ba batlang ho ba boikoetliso (ba qalang le ba nang le boiphihlelo haholo) ka mofuta ona oa phepo ea lipapali. Protheine ea Whey e fapane ho ea ka tekanyo ea tlhoekiso le theknoloji ea tlhahiso. Sengoli ha se bue feela ka ts'ebeliso le ts'ebetso, empa hape le kotsi e ka bang teng kapa lipapatso tsa papali ena ea lipapali, ho tsamaellana ha eona le lisebelisoa tse ling tsa lipapali, tokafatso ea ts'ebeliso ea eona lijong tsa koetliso, hammoho le melao le litlatsetso tsa kamohelo.

Ka protheine ea Whey

Protheine ea Whey e na le liprotheine tsa lebese tse arohileng ho Whey. Whey e entsoe nakong ea ho beoa ha lebese mme, ha e le hantle, ke sehlahisoa se hlahisang chisi. Liprotheine tse serumeng ha li joalo haholo, 'me ka nako e telele ho ne ho nkuoa e le tšenyo ea tlhahiso ea chisi feela. Ho nkile lilemo tse mashome tsa nts'etsopele ea mahlale a tlhahiso ea lijo ho fumana phepo ea lipapali tsa lintho tsena, ho ile ha khonahala ho feta 93% e nang le metsi.

Ho fumana filtara ea whey e sebelisoa, moo protheine e arohaneng le mafura le lactose - mofuta o ikhethileng oa lik'habohaedreite tse fumanehang lebeseng. Ho kenya tšebetsong tlhotlo ena, ho qapiloe lera la letsopa le nang le masoba a microscopic, a ts'oereng limolek'hule tsa protheine, empa a sa fumane lactose le mafura. Ho na le mefuta e mene ea lera le nang le boholo bo fapaneng ba lesoba 'me ka tsela eo ke karaoke. E sebelisoa kamora ho sefa, ho tsepamisa mohopolo le ho omisa sehlahisoa se felileng. Bakeng sa tlhoekiso e ngoe hape ho sebelisoa phapanyetsano ea ione, ha ntle le ho sefa, serum e angoa ke li-ion tse lefisitsoeng tse tlamang protheine.

Sebopeho sa whey protheine

Ka protheine ea lebese la khomo, e ka bang 20%; haholo, ka 80% ea mofuta o mong oa protheine - casein (ho liphoofolo tse ling tse anyesang, ho kenyeletsoa le batho, karo-karolelano ena e tla fapana). Ho tsoa ho casein hape ho etsa hore liprotheine tsa lipapali li tsepamise maikutlo - melanosomes, e loketseng ho e nka bosiu. Protheine ea Whey le eona e ananeloa kapele haholo, 'me e entsoe haholo ka: beta-lactoglobulin (65%), alpha-lactalbumin (25%), serum albumin (8%) ea likhomo. Hona joale ho sena le lintho tse ling tsa tlhaho ea protheine, mohlala, li-immunoglobulin - li-antibodies tse hlokahalang bakeng sa sesole sa 'mele.

Sehlahisoa sa hoqetela se bitsoang whey protheine mme se tla le lintho tse ling: lactose, mafura, k'holeseterole, jj. Tekanyo ea litaba tsa tsona e ka fapana ho latela bohloeki ba sehlahisoa sa hoqetela (ka tlhophiso ea protheine ea Whey mabapi le tlhoekiso, bona ka tlase).

Hobaneng ha ho hlokahala protheine ea Whey?

Lebelo la ho monya protein e phahameng ea Whey, e le hore, hammoho le mefuta e meng (nama, lehe) e tsejoe e le "kapele". Mefuta ena ea phepo ea lipapali e cheka kapele mme 'mele o amohela karolo ea li-amino acid tsa boleng bo holimo - thepa ea mantlha ea moaho. Palo ena ea protheine (le li-amino acid, ka ho latellana) tse nang le protheine ea lipapali, ha ho na sehlahisoa sa tlhaho ka nako e khuts'oane joalo ka se khonang ho fana.

Kahoo, nka protein ea whey ha ke hloka phepelo e potlakileng ea li-amino acid, hobane mofuta ona oa protheine oa monya. Haeba ho joalo, sena se lokela ho etsoa nakong ea boikoetliso bo matla, le nakong ea boikoetliso, e le hore o seke oa hloloa ka boima ba mesifa (mohlomong ho theola palo ea protheine ea Whey).

Protheine e nkiloeng ho whey ke motsoako o ka sehloohong oa lihlahisoa tse ngata tsa phepo ea lipapali. Protheine ea whey e sebelisitsoeng e kanna ea ba sebopeho se hloekileng (Whey liprotheine), hammoho le mefuta e meng ea protheine (liprotheine tse rarahaneng)mmoho le dikhabohaedreite (bafani) ebile e kopane le tse ling tse tlatsetsang. Sehlahisoa se bitsoang "protheine ea lebese" hangata ke motsoako oa liprotheine tsa whey le casein.

Bala haholwanyane ka mefuta ya PROTEIN

Melemo ea whey protein:

1. Ho fa 'mele li-amino acid bakeng sa ho aha mesifa mme, ka lebaka leo. eketsa ts'ebetso ea matla.
2. Protheine ea Whey (haholo-holo ka sebopeho sa eona se hloekileng) e kenya letsoho ho cheleng ha mafura mme e sebelisoa ke baatlelete nakong ea "ho omisa".
3. Ho ja liprotheine ho fokotsa maikutlo a tlala 'me "ho sitisa"' mele ho tsoa takatsong ea lijo tse sa pheleng hantle, tse nang le lik'habohaedreite le mafura a bonolo.
4. Wheel protein shake e na le tatso e monate haholo 'me e qhibiliha hantle ka mokelikeli, ho bonolo ho e nka e le seneke.
5. Protheine ea Whey ha e bapisoa le lijo tse ling tsa lipapali tse rekisoang ka theko e tlase haholo 'me e fumaneha ho hoo e ka bang e mong le e mong.
6. Ho ea ka liphuputso tse ling, Whey protein chronic management e ka fokotsa boemo ba k'holeseterole maling.
7. Mofuta ona oa protheine o na le ts'ebetso ea antioxidant le e khahlanong le ho ruruha.
8. Ho na le maikutlo a hore Whey protein e ka ba molemo ho ba nang le lefu la tsoekere la mofuta oa bobeli: e thusa ho fokotsa maemo a tsoekere maling.
9. Boemo bo ts'oanang le ba ho theola khatello ea mali: lithuto tse 'maloa li bontšitse hore Whey protein e thusitse ho tsitsisa khatello ea mali ho ba nang le khatello ea mali.
10. 'Marakeng oa phepo ea lipapali ho na le mefuta e mengata ea protheine ea Whey (ena ke sehlahisoa se tummeng ka ho fetisisa lipapaling), ho kenyeletsoa le litlolo tsa mantlha le tse khahlisang (mohlala, tatso ea cappuccino, coconut, cookies, kuku, koena).

Litlhaloso tsa protheine ea whey:

1. Mohlomong taba e kholo ho bareki, whey protein ke kotsi ea mamello ea lactose: ntlha ena e hlalosoa hangata ke mathata a ts'ilo (ts'ollo, ho ruruha) ba "hlolehileng" ba lekile whey protein. Ho na le mekhoa e 'meli ea ho rarolla bothata bona. Khetho ea pele e sebelisetsoa ho nkela protheine ea whey ka mokhoa o fapaneng, ka bohloeki bo phahameng le lactose mahala (itšehla). Khetho ea bobeli: ho leka mefuta efe kapa efe ea protheine e "potlakileng" ea tlhaho ea liphoofolo (mohlala, lehe).
2. E kanna ea ba ho hloka mamello ho likarolo tse ling tse kenyellelitsoeng phepong ea lipapali motheong oa liprotheine tsa whey: lintho tse tsoekere, litatso, jj. U lokela ho hlahloba karolo eo ka hloko pele u reka.
3. U lokela ho qoba ho nka liprotheine tsa whey: basali ba baimana le ba anyesang; batho ba nang le maloetse a sa tšoaneng a tebileng a tsamaiso ea lijo le litho tse ling tsa ka hare; batho ba tšoeroeng ke mofetše.

Kotsi ea protheine ea whey

Mathata a amanang le ts'ebeliso ea ona le Whey protein, a etsahala khafetsa, ke e 'ngoe ea mefuta e sireletsehileng ea sportpit. Leha ho le joalo, na ho ka etsahala hore ebe liprotheine tsa Whey li kotsi haholo (ntle le ho hloka mamello ha lactose)?

Ka khopolo, ho joalo, empa ha se protheine ea whey joalo (le ha alejiki a protheine ea lebese a ka khonahala, leha e le ntho e sa tloaelehang haholo), le khafetsa lijong tse nang le protheine e ngata. Lijo tse joalo li ka baka eseng feela lets'ollo le ho sokela, empa hape ho eketsa menyetla ea mefuta e itseng ea mofets'e (pampitšana ea meno, larynx) le nts'etsopele ea lefu la tsoekere la mofuta oa bobeli (mme sena leha ho na le lipolelo mabapi le karolo e ntle ea protheine bakeng sa taolo ea tsoekere maling).

Kotsi ea bophelo bo botle ba liphio le masapo; e ntse e le ea likhopolo-taba, e ntse e hloka ho etsa boithuto bo qaqileng ba mathata ana a ka bang teng. Mme hape, ha se feela ka liprotheine tsa Whey, le phepo e phahameng ea protheine ho hang.

Ho sebelisa kelello le ho ba hlokolosi ho ke ke ha "ikenya" ka mokhoa o ikhethileng ho eng kapa eng, mofuta ofe kapa ofe oa lijo tsa boleng bo holimo tsa lipapali. Moatlelete ea nang le mathata a itseng a bophelo, o lokela ho ea ngakeng le ho lekola likotsi tsohle tse ka bang teng.

Ke mang ea eletsang ho nka Whey protein:

• Batho ba nkang karolo lipapaling tsa litsebi - ho ts'ehetsa kholo ea mesifa le ho hlaphoheloa kapele kamora khatello ea maikutlo.
• Batho ba amehang ho ikoetlisa ka tlelaseng ea boikoetliso, seterateng kapa lapeng - ho ts'ehetsa le kholo ea mesifa.
• Batho ba amehang molemong oa ho phela hantle 'meleng' me ba batla ho theola boima ba 'mele - joalo ka seneke sa carb e tlase le bakeng sa boima ba' mele.
• Batho ba etsa mosebetsi o boima oa 'mele, bakeng sa ho hlaphoheloa ha mesifa ea masapo kamora mojaro oa mosebetsi.
• Batho, ka lebaka le leng, ba na le mokhathala le ho hloka boima ba 'mele bakeng sa ho nona.

Likarolo tse amohelang protheine ea whey

Ho na le mefuta e meraro ea mantlha ea protheine ea Whey: tsepamisa maikutlo, itšehla, hydrolyzate. Mefuta eohle ea liprotheine tsa Whey lipapaling tsa phepo e kenyelletsa e 'ngoe ea mefuta ena, kapa motsoako oa eona.

1. Tsepamisa mohopolo

Whey protein concentrate (WPS) ke eona e kholo ka ho fetisisa tloaelehileng le ka theko e tlaase mefuta e nang le bohloeki bo itekanetseng. Karolo ea protheine e ho eona e ka fihlella maemong a matle ka ho fetisisa 89%, hape e kenyelletsa palo e nepahetseng ea lactose (ho tloha ho 4% ho isa ho 52%) le mafura (1-9%). Ho hlakile hore ha e tšoanele batho ba nang le mamello ea lactase, empa ho batho ba bang ke protheine e sebetsang e ntle.

Whey e tsebahalang haholo e tsepamisa maikutlo:

• Tekanyetso ea Khauta ea Whey ea 100% (Optimum Nutrition)
• 100% Wheel Wheel e Hloekileng (SAN)
• Prostar 100% Whey Protein (Phepo e Fetileng)

2. Itšeole

Whey protheine e itšehla thajana (WPI) - de facto ke mohopolo o tšoanang empa ka tekanyo e phahameng ea tlhoekiso. Liprotheine ho eona li se li ntse li le 90-95% (e sebetsa ka thata ho feta 93%, ho thata ho e fumana), lactose e tlase haholo ho feta ka sebopeho se fetileng (0,5-1%) le mafura a lekanang. E theko e phahameng haholo ho feta ho tsepamisa mohopolo, e sebelisoang ke ba sa mamellaneng le lactose, hammoho le baatlelete ba koetlisang ba bangata ho feta bokhoni ba lichelete.

Whey e tsebahalang haholo e ikarola:

• ISO Sensation 93 (Phepo e Fetileng)
• Thaethaniamo ea ho itšehla thajana (SAN)
• Nectar (MHP)

3. Hydrolyzate

Whey protein hydrolyzate (WPH) - mofuta ona oa protheine ea Whey e se e ntse e belisitsoe hanyane, mme leha palo e batla e le tlase ho feta ho itšehla thajana (e ka bang 90%), e na le sekhahla se phahameng haholo sa ho monyela. Ke khetho e fokolang haholo, empa e theko e boima haholo. Ka lebaka la ho belisoa e na le tatso e bohloko, ho fapana le mefuta e 'meli e fetileng, e leng tšobotsi ea lebese.

Whey e tummeng ka ho fetisisa ea hydrolysates:

• Protheine ea Whey ea Hydrolyzed ea 100% (Optimum Nutrition)
• Platinum Hydro Whey (Phepo e Ntle)
• Iso Whey Zero (BioTech)

Ke mofuta ofe oa protheine eo u ka e khethang hona hobaneng? Boholo ba baatlelete ba nang le mathata a mamello ea lactose ba tšoaneleha whey protein concentrate: ke karolelano ea theko / ts'ebetso e haufi haholo. Ka pono ena, tlhokahalo ea ho emisa tlhokomelo ea bona, ceteris paribus, le ho feta hore 'maraka o hlahisa lihlahisoa tse ngata tsa boleng ho tloha ho palo ea concentrates.

Ha o na le menyetla ea lichelete o ka leka Whey protein itšehla le hydrolyzate, li sebetsa hantle haholo ho omeng (khetho bakeng sa litho tsa ho haha ​​'mele le ho ikoetlisa, ho itokisetsa litlholisano). Haeba mathata a nang le lactose ho molemo ho a sebelisa ho itšehla thajana (moo ho fokolang).

Tlhokahalo ea letsatsi le letsatsi ea protheine

Tlhokahalo ea letsatsi le letsatsi ea liprotheine ho baatlelete ke taba e rarahaneng, e seng e robile likopi tse ngata. Lipapaling liphatlalatsong u ka fumana palo ea ligrama tse 2 tsa protheine ka 1 kg ea boima ba 'mele ea moatlelete. Ebile, mokoloko ona o ka atoloha Ho tloha ho 1.5 g ho isa ho 3 g ka 1 kg ea boima ba 'mele. Sena sohle se ipapisitse le matla a koetliso le litšoaneleho tsa motho ea koetlisitsoeng, hammoho le sepheo sa eona: ha bonolo, ho nona ke ntho e le 'ngoe, empa ho leka ho kena sehlopheng se itseng sa boima ke ntho e' ngoe. Ba bangata ba eletsa ho tsepamisa maikutlo ho maikutlo a hau, haholoholo kholo ea sepheo sa sephetho sa lipapali kapa khaello ea sona. Ho ipapisitsoe le sena ho fetola palo ea liprotheine tse lijong le kakaretso ea likhalori.

Haeba re bua ka tloaelo e atileng haholo, kakaretso ea protheine ea letsatsi le letsatsi nakong ea koetliso e matla ea matla e lokela ho ba:

• Bakeng sa kholo ea mesifa: 2.5 g ho 1 kg ea boima ba 'mele
• Ho chesa mafura: 2 g ka 1 kg ea boima ba 'mele

Ke hore, haeba u le boima ba lik'hilograma tse 80 kakaretso ea letsatsi le letsatsi ea protheine ha boima bo tla ba 200 g. Ka kopo hlokomela hore sena ke tlhokahalo e tloaelehileng ea protheine ho tsoa lijong tsohle tseo u li jang motšehare, eseng feela ho tsoa ho protheine ea lipapali tsa protheine. Lijo tse nang le protheine li kenyelletsa nama, tlhapi, mahe, chisi, lihlahisoa tsa linaoa. Ka mohlala, ka 100 g ea khoho ea khoho e na le ligrama tse 25 tsa protheine. Bala ho eketsehileng mabapi le mokhoa oa ho bala palo ea protheine lihlahisoa tse baloang sehloohong sena. Karolelano ea protheine ea lihlahisoa tse tloaelehileng e lokela ho ba bonyane 60-70% ea boleng ba letsatsi le letsatsi ba protheine. ha ho hlokahale hore u sebelise hampe lijo tsa lipapali ho senya lijo tsa tlhaho.

Ho ja protheine ea Whey

Ho phethela ka nkho ea protheine ho na le monyetla oa ho scoop (scoop), eo hangata e amohelang 30 g ea phofo e omileng. Ka kopo hlokomela hore 30 g ke boima ba phofo, ho fapana le protheine e hloekileng. Haeba, mohlala, protheine ea Whey e na le 80% ea protheine ka har'a scoop e le ligrama tse 24 tsa protheine e hloekileng. Ka hona, bakeng sa ts'ebeliso ea ligrama tse 50 tsa protheine o hloka ho ja liprotheine tse peli tse theko e tlase. Ho molemo ho aroloa ka lijo tse 2-3.

Palo e nepahetseng ea protheine:

• Hang hang kamora ho tsoha, ho hlola litlamorao tsa ts'oaetso ea bosiu, ho fa 'mele "tekanyo" e potlakileng ea liamino acid.
• Motšehare pakeng tsa lijo (ka ho khetheha pele ho koetliso).
• Hoo e ka bang lihora tse 1.5 pele u ikoetlisa (hydrolyzate le halofo ea hora).
• Hang hang kamora koetliso (kapa kamora metsotso e 30 ho isa ho e 40, haeba moatlelete hang kamora thupelo a nkile li-BCAA).

Bakeng sa ho robala "protein" ea "fast" ke khetho e ntle ka ho fetisisa. Bosiu ho molemo ho nka casin kapa protheine e rarahaneng (motsoako oa protheine e kenang le e "liehang"). Mokhoa ona o tla netefatsa phepelo ea li-amino acid nakong ea boroko bosiu.

Ho ja protheine ea Whey ka matsatsi a ho ikoetlisa:

• letsatsi la pele - hoseng
• mokhoa oa bobeli - pele ho boikoetliso
• mokhoa oa boraro kamora ho ikoetlisa

Haeba ho hlokahala, mekhoa e meng ea protheine ea Whey ka letsatsi la koetliso e ka ba lipakeng tsa lijo.

Ho kenngoa ha protheine ea Whey matsatsing a phomolo:

• letsatsi la pele - hoseng
• kamohelo ea bobeli - lipakeng tsa lijo tsa hoseng le tsa mots'eare
• mokhoa oa boraro lipakeng tsa lijo tsa mots'eare le lijo tsa mantsiboea

Liprotheine tse 10 tsa Whey tse holimo

Melao ea ho pheha le ho ja protheine

1. Ho lokisa protheine e boreleli o tla hloka ligrama tse 30 tsa phofo ea protheine (1 scoop).
2. U ka fetola litšebeletso u le mong, empa hopola hore 'mele o sitoa ho cheka liprotheine tse fetang 30 lijong ka' ngoe. Kahoo sebelisa mohato o le mong ho tsoa ho bongata ba protheine ea Whey e se nang moelelo.
3. Bakeng sa protheine smoothie, kopanya phofo ea protheine ka shaker kapa blender, o eketsa 250-300 ml ea metsi kapa lebese mafura a tlase. Haeba u sa mamellane le lactose, seo se qhala protheine ka metsing feela.
4. Ha o etsa lebenkele, etsa bonnete ba hore phofo e qhibilihile ho fihlela boima bo ts'oanang bo se nang maqhubu. Ho senyeha ho sa phethahaleng ha sehlahisoa se ommeng ho ka senya ho monya ha sona.
5. Ha ho lokisoa lireschorente u se ke ua sebelisa mokelikeli o chesang, ho seng joalo protheine e tla koala le ho lahleheloa ke tse ling tsa thepa ea bona ea bohlokoa.
6. Ha o nka whey protein kamora ho ikoetlisa, o ka e qhala ka metsing le ka lero (khetho ena ha ea lokela ho theola boima ba 'mele). Lero ke mohloli oa lik'habohaedreite tse bonolo, tse kopantsoeng le protheine e potlakileng li tla fa mmele oa hau matlafatso bakeng sa kholo ea mesifa.
7. Ka boikhethelo, o ka kenyelletsa protheine sisinya lisebelisoa tse ling, joalo ka monokotšoai, libanana, linate, jj. Sena se thusa haholo ha tatso ea protheine e borehile. Le ha ho le joalo o ka reka makotikoti a 'maloa a liprotheine ka litatso tse fapaneng ebe oa li chencha.
8. Protheine phofo e ka sebelisoa bakeng sa ho pheha liprotheine tse tsoekere tse phetseng hantle. Mohlala, ba bangata ba rata ho baka li-muffin kapa li-casseroles tsa protheine - li monate ebile li na le phepo. Boleng ba 'nete ba protheine ntlheng ena bo tla ba tlase.
9. Hangata, sekhahla sa letsatsi le letsatsi sa protheine ea Whey se aroloa ka makhetlo a 2-3: hoseng, pele ho koetliso le kamora koetliso. Haeba u rera ho nka protheine ea Whey hang ka letsatsi, ho molemo ho e etsa kamora ho ikoetlisa.
10. Haeba u batla ho theola boima ba 'mele, ho a lumelloa ho nka sebaka sa sejo se le seng sa Whey protein, empa u tlameha ho laola lijo tsa hau tsa letsatsi le letsatsi ts'ebelisong ea livithamini, liminerale le limatlafatsi tse lekaneng. Hopola hore protheine ke Tlatsetso feela mme ha e nke sebaka sa lijo tsa 'nete.

U ka bala litšenyehelo tsa lichelete tsa protheine joang?

Ha e bapisoa le lihlahisoa tse ling tsa phepo ea lipapali protheine ea whey e na le litšenyehelo tse tlase haholo. Empa ke litšenyehelo life tsa lichelete tseo u lokelang ho li bala ha e le hantle?

Ha re bale litheko bakeng sa ho sebelisoa ha Whey concentrate le Whey Isolate-mohlala, baetsi ba tummeng: Prostar 100% Whey Protein (Ultimate Nutrition) le Isolate Supreme (SAN). Ke bokae ho fumana protheine e le 'ngoe e sisinyehang?

Tsepamisa mohopolo Prostar 100% Whey Protein (Ultimate Nutrition)

Litsenyehelo tsa ho ba sephutheloana Prostar 100% Whey protheine (2.4 lik'hilograma), e kenyeletsang 80 servings - 2900 li-ruble. Ke hore, Litsenyehelo ka ho sebelisoa ha whey concentrate ke $ 36. Sejo se le seng ke 25 g ea protheine le 120 kcal. Ka tatellano 3 servings ea whey concentrate (75 g protheine) e tla ba maemong a li-ruble tse 110.

Itšehla thaethaniamo ho itšehla thajana (SAN)

Litsenyehelo tsa ho paka Titanium Isolate Supreme (2.3 kg), e kenyeletsang li-servings tse 75, ke li-ruble tse 4,900 XNUMX. Ke hore, Litsenyehelo ka karolelano ea li-protein tsa Whey ke li-ruble tse 65 Sejo se le seng ke ligrama tse 27 le likhalori tse 110. Ka mokhoa o ts'oanang li-servings tse 3 tsa Whey protein e itšehla thajana (ligrama tse 81 tsa protheine) li tla ba li-ruble tse 200.

Ehlile, litheko li tla fapana ho latela mefuta e itseng. Ka mohlala, ho nkiloe lihlahisoa tse ling tse tloaelehileng ho bontša lipalo tse emelang litšenyehelo tsa ho sebelisoa ha protheine ea whey.

Whey protheine le sportpit e meng

Hangata protheine ke e 'ngoe ea likarolo tse ka sehloohong tsa ho ja lijo (hammoho le lihlahisoa tsa tlhaho tsa boleng tseo a ke keng a li nkela sebaka). Protheine ea Whey e lumellana le mefuta eohle ea phepo ea lipapali le litlatsetso tsa lipapali. Leha ho le joalo, melao e meng ea kamohelo e hloka ho tseba:

• Ha ua lokela ho nka liprotheine ka nako e le 'ngoe le li-amino acid tse kang BCAAs le tse tloaelehileng. E lokela ho ema pakeng tsa ho noa ha amino acid le protheine metsotso e 30-40, hobane matla a 'mele a ho monya amino acid e na le meeli ea eona' me lihlahisoa tse peli li ka thibela ho monya ha tse ling.
• E ka tsamaisoa ka mokhoa o ts'oanang oa ho amohela liprotheine le li-gainer, empa hape e se ke ea ba sitisa ts'ebetsong e le 'ngoe (ka protheine e fumanang boima ba' mele kahoo e na le).
• Protheine e potlakileng ea Whey e jeoa bosiu. Pele u robala ho molemo ho noa protheine e rarahaneng kapa casein.

Na ho na le protheine e ngoe e ka nkang Whey? Protheine ea Whey ke protheine ea liphoofolo e nang le motsoako o motle oa amino acid, e tsejoang hape ka ho monya ka potlako (ho fapana le casein). Lisebelisoa tsa ho sebetsa li tšoana le eena sebakeng sa pele nama le lehe (liprotheine tse ntle ka ho fetisisa tsa amino acid). Ke 'nete,' me li tla bitsa chelete e ngata ho feta tloaelo ea ho itšehla thajana.

Lipotso le likarabo tse 10 ka Whey protein

1. Whey protein ke lik'hemik'hale tse kotsi?

Protheine ea Whey e hlahisoa ka lihlahisoa tsa tlhaho, "Khemistri" ha e fetang lihlahisoa tsa lebese tse tsoang lebenkeleng (e ka eketsang litatso, jj.). Ka tsela, mefuta ea liprotheine e nang le tatso ea tlhaho (cocoa, mohlala) kapa e se na tsona.

Hangata liprotheine tsa lipapali tse nang le livithamini, liminerale, li-enzyme bakeng sa tšilo ea lijo le lisebelisoa tse ling tse molemo, kahoo lihlahisoa tsena li ka bitsoa ka mokhoa o sireletsehileng ho thusa batho ba nang le ts'ebetso e kholo ea 'mele.

2. Whey protein e sebetsa hantle hakae bakeng sa kholo ea mesifa?

E, e sebetsa. Ho feta moo, haeba u bapisa chelete e sebelisitsoeng le phello e ntle, mohopolo oa Whey protein ke mofuta o sebetsang ka ho fetisisa oa sportpit. Whey protein e na le sebopeho se setle sa li-amino acid, tse fanang ka 'mele ea tsona kapele le ka nepo.

Holim'a moo, ho fumana palo ena ea protheine (le li-amino acid, ka ho latellana) lijong tsa tlhaho feela ho na le mathata, sena se tla fella ka mojaro o moholo tsamaisong ea tšilo ea lijo. Ho molemo haholo ho kenyelletsa liprotheine tsa hau tsa lijo le ho fa 'mele oa hau litene tsa ho aha mesifa.

3. Whey protein e sebetsa hantle hakae bakeng sa ho theola boima ba 'mele?

Ha re re, Whey protein e khothalletsa ho theola boima ba 'mele. Whey protein ehlile e ke ke ea bitsoa sehlahisoa # 1 bakeng sa ho chesa mafura, empa ke ts'ebetso e itseng ntlheng ena eo e nang le eona.

Phello ena e bakoa ke lintlha tse 'maloa:

• ho cheka mafura a li-enzyme tse hlokahalang (le liprotheine), ka ho latellana, ho kenngoa ha protheine 'meleng ho tla fana ka ts'ebetso ea ho chesa mafura likarolo tse hlokahalang;
• protheine e fokotsa tlala ebile e liehisa ho monya lik'habohaedreite;
• ka ho ts'oaroa ha protheine, hape, e hloka matla ho e fumana, 'mele o ka sebelisa ho kenyelletsa matla a tsoang ho mafura a sebetsanang le mafura.

4. Ho molemo ho e nka bakeng sa kholo ea mesifa: boima ba 'mele kapa protheine?

All ho latela mofuta oa 'mele oa semathi, boletsweng ka lefutso. Mefuta ea 'mele ea endomorphic le mesomorphic ho molemo ho nka protheine: mesifa ka tlhaho mesomorph matla a eketsehileng a lik'habohaedreite tse fumanehang ho motho ea nkang boima ba' mele, feela ha o e hloke kahoo ho tla ba molemo ho hatela pele; mme endomorph e fumanoang e mpe feela: motho, ea nang le tšekamelo ea ho fumana 'mele o tla fana ka likarolo tse ncha tsa mafura.

Ka ectomorphy boemo bo fapane: boima (ka kakaretso le ka kotloloho mesifa) o bo fuoa ka bothata bo boholo, mme matla a fumanoeng ho tsoa ho gainer a tla thusa ho tsamaisa ts'ebetso ena, motswako oa protheine + carbs ntlheng ena, ho feta feela protheine.

5. Whey protein e kotsi ho feta kapa e ntle ho feta?

Bakeng sa motho ea phetseng hantle ea ikoetlisang khafetsa, kapa ea nang le protheine efe kapa efe ea bohlokoa ea 'mele (whey kapa efe kapa efe) e na le thuso e sa fetoheng. Kotsi e ka bang teng (haeba e teng) e nyamela ka mokhoa o nyane.

Bothata ke mathata a atileng haholo ka tšilo ea lijo ka lebaka la ho se mamellane ha lactose kapa eng kapa eng. Tabeng ena, ho hlokahala feela hore o nkele whey protein concentrate ho itšehla, kapa hydrolyzate ha e na mefuta e chefo haholo. Hydrolyzate e kenella habonolo ebile e bonolo haholo ka lebaka la hore protheine e ho eona e se e ntse e belisitsoe ka mokhoa o fokolang (khatello e tlase tšilong ea lijo).

Khopolo-taba ea tšenyo ea protheine e ka ba teng ha ho na le mathata a itseng a bophelo bo botle. Tabeng ena, ho hlokahala hore u buisane le ngaka pele u noa. E, mokhoa oa hau o tloaelehileng oa ho amoheloa ha papali ea lipapali, ehlile.

6. Na ho bohlokoa ho nka protheine ea Whey ntle le ho ikoetlisa?

Ho etsa sena hoa utloahala ha feela ho na le mofuta oa bohlokoa oa 'mele o sa sebetseng bophelong ba motho. Mosebetsi oa kaho ea 'mele, mosebeletsi oa' mila kapa mosebeletsi oa morafong - mehlala ea linyeoe moo liprotheine tsa Whey li lokelang ho nkuoa ntle le papali. Haeba boikoetliso bo boima bo se joalo, ha ho na lebaka la ho kenyelletsa palo ena ea protheine lijong: 'mele o ke ke oa o hloka mme mohlomong o ke ke oa teba.

Ho ka 'na ha e-ba le maemo a mang ha u ja protheine e lekaneng ho tsoa lijong tse tloaelehileng (mohlala, u se ke ua ja nama, tlhapi, chisi ea kottage, chisi). Maemong ana hoa utloahala ho nka liprotheine tsa lipapali ho lefella khaello ea li-amino acid.

7. Na nka nka Whey protein mathateng a liphio?

Tabeng ea mathata a tebileng a liphio (ho hloleha ha liphio, ka mohlala) ho nka Whey protein ho hlokahala hore u tlohele. Bophelo bo botle bo bohlokoa ho feta lintho tse ling, le liphetho tsa lipapali ho kenyelletsa.

8. Na nka noa protheine e nang le mamello ea lactose?

U ka khona, empa u seke oa tsepamisa mohopolo, moo e nang le bongata haholo. Qeto e nepahetseng maemong a ho hloka mamello e lokelang ho nkuoa e itšehla thajana moo lactose e seng ho feta 1%.

9. Na ke hloka ho noa banana ba protheine ea whey?

E, banana ba koetlisong e boima ea "iron" le bona ba hloka ho ja liprotheine tse phahameng, joalo ka banna, phapang e le 'ngoe feela ke hore ka lebaka la boima ba' mele bo fokolang le litekanyo tse fokolang tsa mesifa ea whey protein li ka fokotseha.

Nakong ea bokhachane le ho anyesa motho ho noa papali ea papali, o lokela ho tloheloa. Le ba bang kaofela - ho tšoana le banna.

Tsohle mabapi le ho kenella ha protheine bakeng sa banana

10. Na ke hloka ho noa protheine ea Whey bakeng sa ba qalang?

Kamora ho qala koetliso novice, likhoeli tse 1-2 e tla ba tsoelo-pele ka potlako ho latela matla, eseng ho fetola ponahalo: ke nako eo ho thoeng ke ea nts'etsopele ea methapo ea kutlo ha Sisteme ea methapo e bohareng e ithuta ho ikoetlisa. Ke ka koetliso e joalo matla le ho hola ho batla ho le boima ba boima ba 'mele.

Nakong e tlang, ho hatela pele o tlameha ho ba le protheine e lekaneng lijong - ke hona moo lekhetho le tlang ho tla ka whey protein.

Sheba hape:

• Liprotheine bakeng sa boima ba 'mele le kholo ea mesifa tsohle tseo ho leng bohlokoa ho li tseba
• Creatine: hobaneng tlhoko ea hore na o nka mang, o una molemo le ho ntša kotsi, melao ea kamohelo
• L-carnitine: melemo le kotsi ke eng, melao ea kamohelo le boemo ba tse ntlehali