Ungawathatha kanjani amaprotheni ka Whey ukuze uzuze iMisipha Mass

-Delile

• Iyini i-whey protein?
• Inani elinconyiwe
• Amaprotheni we-Whey ayancipha?
• Izinhlobo zama-whey protein supplements
• Imiphumela emibi nokuphikisana
• Yini amaprotheni wewhyy

Amaprotheni we-Whey angathathwa cishe imizuzu engama-20 ngaphambi kokuqeqeshwa noma imizuzu engama-30 ngemuva kokuqeqeshwa, esetshenziswa ikakhulu ngemuva kokuzivocavoca umzimba, ukwenza ngcono ukubuyiswa kwemisipha nokwandisa ukuhlushwa kwamaprotheni emzimbeni.

I-Whey protein iyisengezo samaprotheni esihlukaniswe nobisi esitholakala ezikhemisi nasezitolo ezengeza ukudla, futhi intengo iyahluka phakathi kwama-reais angama-60 nama-200. Inani elizothathwa lincike ezicini ezifana nobudala nesisindo, kepha kuvame ukunconywa ukuthi kudle ama-20 kuye kuma-40 g wesengezo ngosuku.

Iyini i-whey protein?

Njengokwengezwa okuphelele kwamaprotheni, amaprotheni we-whey anezinzuzo ezinjenge:

• Khulisa amandla emisipha nokusebenza koqeqesho;
• Nciphisa ukushiswa kwamaprotheni emzimbeni;
• Thuthukisa ukululama kwemisipha emva kokuzivocavoca;
• Khulisa ukukhiqizwa kwamaprotheni nemisipha.

Kubalulekile ukukhumbula ukuthi ukuthola okuphezulu kwalezi zinzuzo nokwenza ngcono ukusebenza koqeqesho, isengezo samaprotheni kumele sibe yingxenye yokudla okunempilo. Bona ukuthi yini iDoping in Sport futhi wazi ukuthi iziphi izinto ezingavunyelwe.

Inani elinconyiwe

Inani elinconyiwe le-whey protein liyahluka kuye ngobudala, ubulili, isisindo kanye nokuqina kokuvivinya umzimba okwenziwayo, ngoba lapho kukhula kakhulu ukuqeqeshwa, kudingeka amaprotheni amaningi ukuthola imisipha. Ngakho-ke, kubaluleke kakhulu ukuxhumana nodokotela wezokudla noma udokotela ukuguqula umthamo, ngaphambi kokuthatha noma yisiphi isengezo.

Ngokuvamile, kunconywa ama-20 kuye ku-40 g wesengezo ngosuku, engahlukaniswa ngemithamo emibili yansuku zonke. Kubalulekile futhi ukukhumbula ukuthi abesilisa badinga inani elikhulu lamaprotheni kunabesifazane, njengoba benenqwaba yemisipha emzimbeni.

Amaprotheni we-Whey ayancipha?

Amaprotheni we-Whey angakwenza ukhuluphale uma udliwe ngokweqile noma lapho kunganconyelwa isazi sokudla, ngoba ukweqisa kwamaprotheni kanye nokudla okungalinganiseli kwandisa inani lama-calories ekudleni, okuholela ekuzuzeni isisindo.

Izinhlobo zama-whey protein supplements

Kunezinhlobo ezi-3 zamaprotheni ama-whey, ahluka ngohlobo lokukhiqiza kanye nenani lamaprotheni akhona kokungeziwe:

• Okugxilwe: kwenziwa ukucubungula okulula, ngakho-ke futhi kuqukethe ama-carbohydrate, amafutha, i-lactose namaminerali. Ngokuvamile, ukuhlushwa kwamaprotheni kuyahluka phakathi kuka-70 no-80%. I-Ex: 100% Whey Protein Gold Standard kusuka ku-Optimum brand kanye ne-Designer Whey Protein kusuka kumkhiqizo woMklami.
• Ihlukaniswe: yiyona ndlela emsulwa kakhulu yamaprotheni, engenawo ama-carbohydrate noma amafutha ekwakhiweni kwesengezo. Isb: Iso Whey Extreme Black kusuka eProbiótica nase Whey Protein VP2 Isolate from AST.
• I-Hydrolyzed: ngaphezu kokuba yiprotheyini emsulwa, lolu hlobo lokungezelela futhi ludlula kwinqubo lapho amaprotheni ehlukaniswa khona, okwenza ukumunca emathunjini kusheshe. I-Ex: I-ISO 100 Whey Protein Isolate 100% Hydrolyzate ephuma ku-brand Dymatize ne-Pepto Fuel, Whey 100% Hydrolyzate ephuma ku-brand Stay.

Amaprotheni e-hydrolyzed whey yiwo anenani eliphakeme kakhulu, kanti uhlobo olugxilwe kakhulu lushibhile, futhi ngenxa yalesi sizathu kunconywa nokuthi uludle lapho uvuka noma ngaphambi kokulala, lapho kudingeka.

Imiphumela emibi nokuphikisana

Izithasiselo zamaphrotheni zidala imiphumela emibi ikakhulu uma zidliwe ngokweqile, ezingadala igesi, isicanucanu, amajaqamba, ukuncipha kwesifiso sokudla nekhanda.

Ngaphezu kwalokho, lolu hlobo lwe-supplement luyaphikiswa ezinganeni ezingaphansi kweminyaka eyi-18, abesifazane abakhulelwe noma abancelisayo, futhi ezimweni zesifo sezinso, i-gout kanye nokungezwani komzimba namaprotheni obisi.

Yini amaprotheni wewhyy

Amaprotheni we-Whey yisengezo esitholakala kuma-whey protein, atholakala ngesikhathi sokukhiqizwa koshizi.

Le yiprotheni esezingeni eliphakeme esetshenziswa kahle kakhulu ngumzimba, ngakho-ke, ngaphezu kokunconyelwa abantu abenza ukuzivocavoca umzimba, ingasetshenziswa futhi ezimweni zamanxeba esikhumba, izilonda, izilonda zokulala noma ukuthola isisindo iziguli ezithola ukwelashwa komdlavuza noma ezine-AIDS, kepha njalo ngokuya ngokuyalelwa ngudokotela noma uchwepheshe wezokudla.

Ngaphezu kwe-whey, bona nokuthi ungayisebenzisa kanjani i-BCAA ukuthuthukisa ukusebenza koqeqesho.