ʻO ka protein Whey ke kūlana mua i ka kaulana i ka hapa nui o nā meaʻai haʻuki. I kēia lā e aʻo ʻoe he aha nā pōmaikaʻi o ka protein whey no ka pohō kaumaha a me ka ulu ʻana o nā mākala no ke aha i makemake nui ʻia ai ia ma mua o nā ʻano o ka pauka protein a pehea ke kumu kūʻai kumu kūʻai?
ʻO nā mea āpau e pili ana i ka protein whey
Hana ʻia ka protein Whey mai ka waikawa ma ke kānana ʻana a me ka hemo ʻana i ka nui o nā pākeke a me nā momona. He huahana kūlohelohe ia, aole kemika, e like me ka manaʻo maʻamau, ke hiki mai e pili ana i ka hānai haʻuki. Hōʻike ʻia ka ʻenehana o ka hana ʻana i ka paukū protein ma ke kiʻikuhi:
Ma ka protein whey
He laina alakaʻi ko ka Whey protein i ke kūʻai aku ʻana ma kahi o nā hale ʻāpana āpau. He aha ke kumu? Hiki ke wehewehe ʻia ke kaulana o ka protein whey e nā ʻano aʻe:
- Loaʻa i loko o ka protein Whey kokoke i ka hoʻonohonoho holoʻokoʻa o nā amino acid pono a he waiwai nui ke olaola. Eia hou, ʻo ia ke alakaʻi e ka nui o nā amino acid pono.
- ʻO kēia kahi protein wikiwiki i hiki ke hoʻohana ʻia: ʻo nā amino acids koke i ka mākala no ka synthesity o nāʻiʻo muscle.
- He hopena maikaʻi ia ma ka ʻōnaehana paleʻea a hoʻonui i ka hūnā o ka insulin.
- He huahana kūpono ia no kaʻai ma hope o ka hoʻoikaika kino.
- Hoʻolē maikaʻi a ʻono hoʻi.
- ʻO ka protein Whey ka huahana kūpono loa e pili ana i ke kumukūʻai a me ka maikaʻi.
E heluhelu hou aʻe e pili ana i nā pono a me nā pilikia o ka protein a mākou i kākau ai i loko o ka ʻatikala: nā Pōmaikaʻi a me nā hōʻino o ka protein.
Āhea a pehea e lawe ai i ka protein whey?
No laila, ka manawa kūpono e lawe i ka protein:
- I ke kakahiaka. No 7-8 mau hola, a hiki i ka hiamoe hope loa, ʻaʻole ikaika ka kino. A no laila hoʻomaka ʻo ia e hoʻohana i kahi glycogen kope papaʻa mai ke ake a me nā mākala a me nā amino acid, i loaʻa i ka wāwahi ʻana i nā mākala. Hoʻohui ʻia, i ke kakahiaka ka hormone kortisol, ka mea e luku i nāʻiʻo o ka mākala. Inā inu ʻoe i kahi protein whey wikiwiki, hiki ke pale ʻia kēia mau kaʻina hana.
- Ma mua o ka hoʻolālā. ʻO ka lawe ʻana o ka protein protein whey 30 mau minuke ma mua o ka hoʻolālā e hāʻawi i ke kino me nā amino acids pono. E hāʻawi kēia i ka ikehu i ka wā o ka hana i nāʻiʻo koʻikoʻi a kōkua i ka hōʻalo ʻana i ka catabolism muscle.
- Ma hope o kahi hoʻolālā. Ma hope o kahi hoʻolālā e ʻoluʻolu maikaʻi kou kino i nā meaola, no laila ʻo ia ka manawa kūpono no ka lawe ʻana i ka protein pono hiki ke hoʻohana ʻia. Hāʻawi ka protein Whey i ka hoʻokuʻu koke ʻia ʻana o nā amino acid i loko o ke kahe o ke koko no ka ulu ʻana o nāʻiʻo muscle.
Inā ʻoe e ʻai i ka protein whey i hoʻokahi manawa i ka lā, ʻoi aku ka maikaʻi o ka inu ʻana i loko o ka hapalua hola ma hope o ka hoʻolālā. Inā ʻaʻole ʻoe e hoʻoikaika kino, a laila inu i ke kakahiaka.
Ma waena o nā meaʻai e hoʻohana ai i ka protein whey i kona ʻano maʻemaʻe ʻaʻole pono, no ka mea ua komo ʻia, a ʻike koke ʻoe i ka pōloli. Inā makemake ʻoe e hoʻolōʻihi i kahi manawa lōʻihi e ʻai i ka huahana me nā momona momona e like me nā nati. E hoʻolohi kēia i ka lawe ʻana o ka pauka, a laila lōʻihi ʻole ʻoe e ka pololi.
Mālama maʻalahi ʻia ka pauka Whey i ka wai, no laila lawa ia e hoʻoluliluli i ka ipu a ʻōmole paha (pinepine, hana ʻia kēia me ka lūlū kūikawā). E hoʻopau i ka protein i ka waiū, wai, wai - kāu koho. Inā ʻoe ma ka hoʻomaloʻo ʻana, ʻoi aku ka maikaʻi o ka hoʻoheheʻe ʻana i ka protein i ka wai e hoʻemi i ka lawe ʻana o nā huehue a me nā momona.
Nā ʻano o ka protein whey
Kaukaʻi ʻia i ka ʻikepili protein o ka protein whey ʻekolu mau ʻano:
- ʻO ka noʻonoʻo Whey (ka protein i loko o 50-85%). I ka hana ʻana o ka whey concentrate ka lawa ʻole o ka kānana ʻana o ka protein, no laila aia nā momona a me nā haʻuki. Eia naʻe, e noʻonoʻo i kāna kumukūʻai maikaʻi a kiʻekiʻe i ka protein (70% a ma luna) ka huahana ʻoi loa.
- Hoʻokaʻawale ʻia ka Whey protein (ka ʻikepili protein o 90-95%). ʻO ka pauma hoʻomaʻemaʻe me ka nui o ka protein, akā ʻoi aku ke kumukūʻai. No ka poʻe i loko o ke kaʻina maloʻo a hōʻalo i nā momona a me nā huehue kūpono ʻole.
- Whey hydrolyzate (ʻikepili protein o 90-95%). Ke hana nei ka hydrolyzate i nā ʻenehana hou me ka kānana maikaʻi. He huahana pipiʻi a ʻaʻole makemake nui ʻia.
ʻO ka concentrate Whey kahi protein kumu a kūpono no nā mea āpau. Inā ʻaʻole ʻoe i ke kaʻina o ka hoʻomaloʻo ʻana, hiki iā ʻoe ke kūʻai palekana i ka concentrate. Akā e hoʻolohe i ka ʻike o ka protein i 100 g pauka. ʻOi aku ka maikaʻi e hoʻāʻo ʻole e mālama i ke kālā ma ke kūʻai ʻana i kahi pauka protein me 50% ethyl protein, no ka mea, e lilo wale ana ʻoe i ka protein protein maʻamau i nedopoluchit.
ʻO ka protein protein Whey no ka pohō kaumaha a hoʻonui i ke kaumaha
Paipai ka protein Whey i ka hoʻoliʻiliʻi kaumaha! ʻAʻole kēia kahi puhi momona a ʻaʻole ia he huahana kilokilo e kōkua iā ʻoe e hemo i nā ʻaoʻao a me ka cellulite. ʻO ka protein ka protein i ka pauka, kahi e hāpai i ka ulu ʻana o nā mākala. No laila he mea ʻole a makehewa hoʻi ke inu i ka protein whey no ka pohō kaumaha.
ʻO ke ala hilinaʻi wale nō e lilo i ka kaupaona ka meaʻai i ke kumu o ka deficit calory. A eia ma hea hiki i ka pauka protein ke lilo i mea kōkua ʻole ou. ʻO ka mea mua, he meaʻai māmā calorie momona momona ia maʻalahi e lawe pū me ʻoe i kahi huakaʻi a i ʻole hana. ʻO ka lua, hiki i ka protein ke hōʻiliʻili maʻalahi i ka nui o ka protein i koi ʻia, ʻoiai ʻaʻole e hoʻonui nui i ka nui o nā kalori i kēlā me kēia lā. ʻO ke kolu, hoʻonui ka protein i ka huna o ka insulin a no laila kōkua iā ʻoe e kaohi i kou makemake.
Pehea e helu ai i ka ʻike calorie o ka protein whey?
ʻO ka kākau pinepine ʻana i ka pūʻolo i ka ʻike calorie o ka pauka, a me nā ʻike o nā protein, nā paʻakai a me nā momona. Hoʻopili pū ʻia me ka ipu he scoop - scoop. Hoʻokahi scoop paʻa ma kahi o 25-30 g o ka pauka (hōʻike ʻia ke kumukūʻai kikoʻī ma ka pūʻolo). No laila, hiki ke helu ʻia kēia mau waiwai kbzhu protein.
ʻO kahi laʻana, ka noʻonoʻo whey kaulana ʻOlika 100% Whey Gold Koʻolau no 100 g ka pauka i loaʻa:
- Kalepona: 375 kcal
- Paena: 75.0 g
- Nā momona: 3.8 g
- Nā Kāpelu: 12.5 g
Loaʻa iā 1 scoop kaupaona o 30 g:
- Kalepona: 112 kcal
- Paena: 22.5 g
- ʻAno: 1.14 g
- Nā kalaka: 3.75 g
Nānā! Hiki ke loli ka helu o nā mana like ʻole o ka pauka protein. Helu i nā calorie a me ka nui o nā protein ma ke kumu o nā waiwai i kuhikuhi ʻia i loko o ka pūʻolo kikoʻī.
Whey protein no ka ulu ʻana o nā mākala
Hiki iaʻu ke inu i ka protein whey, inā ʻaʻole haʻuki? ʻOiai he unuhi pūmua maʻamau kēia mai ka waiū, hiki nō ia. ʻAʻohe paio. Akā ʻaʻole hiki iā ʻoe ke kūkulu i ka mākala ma ka lawe ʻana i ka pauka protein a hana ʻole i nā haʻuki. Paipai ka Protein i ka ulu ʻana o nā mākala, inā hoʻomaʻamaʻa ʻoe i ka ikaika a hoʻopau i ka nui o ka protein i koi ʻia i kēlā me kēia lā. Ke mālama ʻole ʻia kēia mau mea ʻelua o ka ulu ʻana o nā mākala me ka protein.
Hiki iaʻu ke kūkulu i ka mākala me ka ʻole o ka protein? Hiki iā ʻoe, akā pono ʻoe e kī i kāu protein maʻamau i nā meaʻai ʻē aʻe. No ke kanaka ulu mākala e kaupaona ana 70 kg, pono ʻoe i 140 g protein. ʻO kahi laʻana, loaʻa i kahi hua manu 1 he 7-8 karamu o ka protein a me 100 mau huna o kaʻiʻo / iʻa - 20-25 g o ka protein. ʻAʻole nui loa. No laila, he pili maikaʻi ka protein inā ʻaʻole hiki iā ʻoe ke ʻai i ka nui o ka protein i koi ʻia i kēlā me kēia lā.
Kūpono i ke kumukūʻai o ka protein?
E helu pono kākou. Lawe ka mahele kumukūʻai maʻamau, e like me ka whey concentrate: Pure Titanium Whey 100%. ʻO kahi laʻana, nā kalaka nui (ma luna o 2 kg) e helu i ka nui o nā protein i loaʻa iā mākou a ehia mau uku e uku aku ai iā ia.
- Kaupaona ke kaupaona: 2240 g
- Kumukūʻai: 3500 rubles
- Protein: 74 g no 100 g huahana
Hele pū me ka protein i ka scoop (scoop):
- Ke kaupaona o ka pauka i 1 stingy: 30 g
- ʻO ka ʻai o ka protein i 1 stingy: 22 g
No laila, ke manaʻo nei mākou, no ka mea, lawa mākou i nā protein pēpē inā hoʻopau liʻiliʻi mākou iā 1 i ka lā:
- Nā lawelawe: 2240 g (huina kaupaona kau palena) / 30 g (e like me ka paʻa ʻana o 1 scoop) = 75 lawelawe
Ie lawa kekahi o nā panakō nui no 75 mau lā i ka ʻai ʻana i kēlā me kēia lā o hoʻokahi manawa i ka lā. Hiki iā ʻoe ke hoʻopau i kēlā me kēia lā a i ʻole e hōʻemi / hoʻonui i ka nui o nā ʻāpana, kaukaʻi ʻia i ka ʻai o ka pauka e loli.
E helu i nā lawelawe o ke kumu kūʻai maʻemaʻe a me ka protein.
- 1 kumu kūʻai liʻiliʻi: 3500 rubles / 75 stingy = 46.6 rubles
- Ke kumu kūʻai o 1 g protein: 46.6 rubles / 22 g = 2.11 ruble
Nā helu helu like hiki iā ʻoe ke hoʻohālikelike i nā kumukūʻai āu e makemake ai i nā mana. Mai nānā i ke kumukūʻai hope loa o nā kini kēne o ka protein, e hoʻāʻo e helu i ke kumukūʻai o 1 g protein.
Brand a me nā lākiō whey kumuʻiʻo
Ke kūʻai ʻana i ka protein, hoʻolohe i ka huaʻōlelo Whey ʻo ia hoʻi ka whey. A laila aia ka papa:
- Hoʻopaʻa ka WPC
- WPI - hoʻokaʻawale i ka protein protein
- WPH - hydrolyzate
ʻO 10 kiʻekiʻe protein protein ʻoi loa 2019
No ka mālama ʻana i ka nui o nā mākala wīwī i ke kanaka e pono e ʻai ma ka liʻiliʻi he 1 g o ka protein i 1 kg o ke kino, a ʻo ka ulu nui o nā mākala he 2 g protein i kēlā me 1 kg o ke kaumaha o ke kino. He kumu maʻalahi ka protein Whey e uku ai i ka nele o ka protein protein, a he kōkua maikaʻi hoʻi ia no ka mālama ʻana a me ka ulu ʻana o ka nui o nā mākala.
E nānā hoʻi: Nā ʻano o nā protein like, ʻokoʻa a me nā hiʻohiʻona o ka noi.
በጤና ላይ ጉዳት አያደርስም????
እኔ በጣም ቀጭን ነኝ እና ክብደት ለመጨመር ያለ ስፖርት ብርት ብርት ብጠ ው❓ጨጓራም አለብኝ