Maitiro Ekutora Whey Protein kuti uwane Muscle Mass

Zvemukati

• Chii chinonzi whey protein?
• Yakurudzirwa huwandu
• Whey protein iri kukora?
• Mhando dze whey protein inowedzera
• Side migumisiro uye contraindications
• Chii chinonzi whey protein

Whey protein inogona kutorwa ingangoita maminetsi makumi maviri usati wadzidziswa kana kusvika pamaminetsi makumi matatu mushure mekudzidziswa, ichinyanyo shandiswa mushure mekurovedza muviri, kusimudzira kupora kwemhasuru uye kuwedzera kuwanda kwemapuroteni mumuviri.

Whey protein puroteni inowedzerwa yakasarudzika kubva mumukaka inogona kuwanikwa mumafamasi uye zvitoro zvekuwedzera, uye mutengo unosiyana pakati pe60 ne200 reais. Mari inotorwa inoenderana nezvinhu zvakaita sezera uye huremu, asi zvinowanzokurudzirwa kudya makumi maviri kusvika makumi mana emuwedzero pazuva.

Chii chinonzi whey protein?

Seyakazara protein ekuwedzera, whey protein ine mabhenefiti akadai se:

• Wedzera simba remhasuru uye kudzidziswa kuita;
• Deredza kupisa kwemapuroteni mumuviri;
• Kuvandudza mushure mekudzidzira mhasuru kupora;
• Wedzera kugadzirwa kwemapuroteni uye mhasuru.

Izvo zvakakosha kuti urangarire kuti kuwana huwandu hwakawanda hweiyi mabhenefiti uye nekuvandudzwa kweyekuita mashandiro, iyo protein yekuwedzera inofanirwa kuve chikamu chekudya kwakanaka. Ona chii chinonzi Doping muMitambo uye uzive kuti ndezvipi zvinhu zvinorambidzwa.

Yakurudzirwa huwandu

Huwandu hwakakurudzirwa hwe Whey protein hunosiyana zvichienderana nezera, murume kana murume, huremu uye kusimba kwechiitiko chemuviri chinoitwa, nekuti iko kudzidzisa kwakanyanya, mapuroteni mazhinji anodikanwa kuti adzore mhasuru. Naizvozvo, zvakakosha kuti ubvunze chiremba wezvehutano kana chiremba kuti agadzirise muyero, usati watora chero chinowedzerwa.

Kazhinji, 20 kusvika ku40 g yekuwedzera pazuva inokurudzirwa, iyo inogona kuve yakakamurwa kuita miviri yezuva nezuva. Izvo zvakakoshawo kuti urangarire kuti varume vanoda huwandu hwakawanda hweprotein kupfuura vakadzi, sezvo vaine chitsama chakakura chemhasuru mumuviri.

Whey protein iri kukora?

Whey protein inogona kukuita iwe mafuta kana ikatorwa zvakawandisa kana kana isingakurudzirwe nenyanzvi yezvokudya, nekuti kuwanda kweprotein pamwe chete nechikafu chisina kuenzana kunowedzera huwandu hwemacalorie mune chikafu, izvo zvinotungamira mukurema.

Mhando dze whey protein inowedzera

Kune matatu marudzi e whey protein, ayo anosiyana zvinoenderana nemhando yekugadzira uye huwandu hwemapuroteni aripo mune yekuwedzera:

• Yakatariswa: inoitwa nyore kugadzirisa, uye nekudaro zvakare ine makabhohaidhiretsi, mafuta, lactose uye mamineral. Kazhinji, huwandu hweprotein hunosiyana pakati pe70 ne80%. Ex: 100% Whey Protein Goridhe Standard kubva kuOptimum brand uye Dhizaini Whey Protein kubva kuMugadziri brand.
• Isolated: ndiyo yakachena chimiro cheprotein, isina macarhydrate kana mafuta mukuumbwa kwekuwedzera. Ex: Iso Whey Yakanyanya Dema kubva kuProbiótica uye Whey Protein VP2 Isolate kubva kuASST.
• Hydrolyzed: pamusoro pekuva puroteni yakachena, urwu rudzi rwekuwedzera runoendawo nenzira yekuti mapuroteni aputsike pasi, zvichiita kuti kunyura mumatumbo kurumidze. Ex: ISO 100 Whey Protein Isolate 100% Hydrolyzate kubva kune iyo brand Dymatize uye Pepto Fuel, Whey 100% Hydrolyzate kubva kune iyo brand Gara.

Hydrolyzed whey protein ndiyo ine mutengo wepamusoro, nepo mhando yakadzvanywa iri yakachipa kwazvo, uye nekuda kwechikonzero ichi zvinokurudzirwa zvakare kudya paunenge uchimuka kana usati warara, pazvinenge zvichidikanwa.

Side migumisiro uye contraindications

Mapuroteni anowedzera zvinokonzeresa mhedzisiro kunyanya kana ikadyiwa zvakawandisa, izvo zvinogona kukonzeresa gasi, kusvotwa, kugwinha, kuderera kwechido uye nemusoro.

Uye zvakare, iyi mhando yekuwedzera inopesana yevana vari pasi pegumi nemasere, vakadzi vane nhumbu kana vanoyamwisa, uye mune chirwere cheitsvo, gout uye allergies kumukaka mapuroteni.

Chii chinonzi whey protein

Whey protein inowedzerwa kubva kune whey protein, iyo inowanikwa panguva yekugadzirwa kwechizi.

Iyi ipuroteni yemhando yepamusoro inoshandiswa zvakanyanya nemuviri, uye nekudaro, pamusoro pekukurudzirwa kune vanhu vanoita zvemuviri, inogona zvakare kushandiswa mune maronda eganda, maronda, maronda kana kudzoreredza huremu varwere vari kurapwa cancer kana neAIDS, asi nguva dzose zvinoenderana nekutungamira kwachiremba kana wezvehutano.

Pamusoro pe Whey, onawo maitiro ekushandisa BCAA kunatsiridza kudzidziswa kuita.