ʻO ka protein Whey: nā pōmaikaʻi a me nā hōʻino, nā ʻike, nā hiʻohiʻona a me nā lula o ka hoʻokipa

ʻO ka Whey protein kahi ʻano meaʻai haʻuki, ʻo ia ka hui pū ʻana o nā protein dairy. Hoʻohana ʻia ka protein whey e nā mea pāʻani e kākoʻo i ka ulu ʻana o ka ʻiʻo. Hoʻoheheʻe ʻia ka pauka protein i loko o ka wai (ʻo ka waiū a i ʻole ka wai) a hoʻohana ʻia e like me ka lulu protein me kahi ʻono ʻoluʻolu.

I kēia manawa i ka manawa, ʻo ka protein protein ka mea maʻamau a kūʻai aku i ka huahana. Ma waena o ka hoʻomaʻamaʻa hana ʻana o ka poʻe i kā lākou hālāwai ʻole me kekahi mea i hoʻāʻo ʻole i ka protein whey. Loiloi maikaʻi i nā poʻe haʻuki e pili ana i kēia huahana sportpit maikaʻi mau: ʻo nā pōmaikaʻi o ka protein whey ʻoiai, ʻoiai, ʻo ka hoʻohana, ʻaʻole ia e hōʻole i ka pono o kahi hoʻomaʻamaʻa ikaika.

ʻO nā mea i noi ʻia e pili kokoke i nā mea hoʻoikaika kino (ʻo ka novice a ʻoi aku ka ʻike o mua) me kēia ʻano o nā meaʻai haʻuki ʻOkoʻa ka protein Whey e like me ke kekelē o ka hoʻomaʻemaʻe a me ka ʻenehana hana. ʻAʻole e haʻi wale ka mea kākau i ka hoʻohana a me ka pono wale nō, akā hiki paha i ka hōʻino a i ʻole contraindications i kēia sportpit, kona kūlike me nā haʻuki haʻuki ʻē aʻe, ka hōʻoia o kāna noi ʻana i ka papa hoʻomaʻamaʻa hoʻomaʻamaʻa, a me nā lula a me nā kikoʻī o ka hoʻokipa ʻana.

Ma ka protein whey

ʻO ka protein Whey ka waiu protein i hoʻokaʻawale ʻia mai ka whey. Hoʻokumu ʻia ka Whey i ka wā o ka hoʻonohonoho ʻana i ka waiū a, ʻoiaʻiʻo, he huahana i ka hana ʻana i ka tiiki. ʻAʻole nui ka protein i loko o ka serum, a no ka manawa lōʻihi ua manaʻo ʻia ʻo ia he hoʻopau wale i ka hana ʻana i ka cheese. Ua lawe ʻia he mau makahiki o ka hoʻomohala ʻenehana i ka hana meaʻai no ka loaʻa ʻana o ka meaʻai haʻuki o kēia mea, ʻoi aku ma mua o 93% o ka wai i hiki ke hiki.

No ka loaʻa ʻana o ka kānana protein whey e hoʻohana ʻia, kahi e hoʻokaʻawale ʻia ai ka protein mai ka momona a me ka lactose - kahi ʻano kikoʻī o ka momona i loko o ka waiū. No ka hoʻokō ʻana i kēia kānana, ua hana ʻia kahi membrane seramika me nā lua microscopic, kahi e paʻa ai nā molekole protein, akā nalo ka lactose a me ka momona. ʻEhā ʻano o nā membrane me ka nui o ka lua a pēlā ka kānana. Hoʻohana ʻia ma hope o ka kānana ʻana, ka noʻonoʻo ʻana a me ka hoʻomaloʻo ʻana i ka huahana i hoʻopau ʻia. No ka hoʻomaʻemaʻe hou ʻana, hoʻohana ʻia ka hoʻololi ion, i ka hoʻohui ʻana i ka kānana, hoʻopili ʻia ka serum e nā ion i hoʻopaʻa ʻia e hoʻopaʻa i ka protein.

Ke ʻano o ka protein whey

I ka waiū o ka waiū waiū o ka bipi, ma kahi o 20%; ʻoi aku, ma kahi o 80% o kekahi ʻano protein - casein (i nā māmela ʻē aʻe, me nā kānaka, ʻokoʻa kēia lakio). Mai ka casein e hana i nā haʻuki kime kikoʻī kikoʻī - melanosomes, kahi mea maʻalahi e lawe i ka pō. Hoʻomoʻa wikiwiki ʻia ka protein Whey, a ʻo ia ka mea nui o: beta-lactoglobulin (65%), alpha-lactalbumin (25%), bovine serum albumin (8%). Aia i loko o kēia a me nā mea ʻē aʻe o ke ʻano protein, no ka laʻana, immunoglobulins - nā mea pale pono e pono ai no ka ʻōnaehana pale.

I ka huahana hope loa i kapa ʻia ʻo protein whey a hele mai me nā mea ʻē aʻe: lactose, momona, cholesterol, a pēlā aku. (ma ka hoʻokaʻawale ʻana o ka protein whey ma ke kekele o ka hoʻomaʻemaʻe, e ʻike ma lalo).

No ke aha ka pono no ka protein whey?

ʻO ka wikiwiki o ke komo ʻana o ka protein protein whey kiʻekiʻe, no laila, me nā ʻano ʻē aʻe (ʻiʻo, hua manu) i kapa ʻia ʻo "wikiwiki". Hoʻomaʻemaʻe koke ʻia kēia ʻano meaʻai pono haʻuki a loaʻa i ke kino kahi ʻāpana o nā amino acid kiʻekiʻe - ka mea kūkulu hale no nā mākala. ʻO kēia nui o nā protein (a me nā amino acid, e pili ana) i loaʻa kahi protein haʻuki, ʻaʻohe huahana kūlohelohe i loko o kahi manawa pōkole hiki ʻole ke hāʻawi.

No laila, e lawe i ka protein whey ke pono wau i kahi lako wikiwiki o nā amino acid, no ka mea ua komo kēia ʻano protein. A inā pēlā, a laila e hana ʻia kēia i nā wā o ka hoʻoikaika kino, a i ka wā o ka wā hoʻomaʻamaʻa, i ʻole e eo ka lanakila me ka paʻakikī o ka puʻupuʻu puʻupuʻu (e hoʻoliʻiliʻi paha i ka nui o ka protein whey).

ʻO ka protein i loaʻa mai ka whey ka mea nui i nā huahana meaʻai haʻuki. He ʻano maʻemaʻe paha ke ʻano o ka protein whey i hoʻohana ʻia (nā polokina whey), i hui pū ʻia me nā ʻano protein ʻē aʻe (nā polokina paʻakikī)i ka hui pū ʻana me nā haʻalako (nā mea loaʻa) a i ka hui pū ʻana me nā mea hoʻolana ʻē aʻe. ʻO kahi huahana i kapa ʻia ʻo "protein protein" kahi ʻano like o nā protein whey a me nā casein.

E heluhelu hou aʻe e pili ana i NA ANO o PROTEIN

Nā pōmaikaʻi o ka protein whey:

1. Hāʻawi i ke kino me nā waikawa amino no ke kūkulu ʻana i nā mākala a, ʻo ka hopena. hoʻonui i ka hana mana.
2. Hāʻawi ka protein Whey (ʻo ia hoʻi ma kona ʻano maʻemaʻe loa) i ka puhi ʻana i ka momona a hoʻohana ʻia e nā mea pāʻani i nā wā o ka "hoʻomaloʻo".
3. Hoʻoemi ka lawe ʻana o ka protein i ka manaʻo o ka pōloli a "hoʻohuli" i ke kino mai ka makemake no ka meaʻai pono ʻole, waiwai i nā huehue digestible a me nā momona momona.
4. He ʻono ʻoluʻolu loa ka Wy protein shake a hemo maikaʻi i loko o nā wai, kūpono e lawe pū me he meaʻai māmā.
5. Hoʻohālikelike ʻia ka protein protein Whey i nā meaʻai ʻē aʻe i kūʻai ʻia aku i ke kumu kūʻai kūpono a loaʻa i nā mea āpau.
6. Wahi a kekahi mau noiʻi, hiki i ka whey protein hoʻomau hoʻomalu ke hoʻēmi i ka pae o ka cholesterol i loko o ke koko.
7. ʻO kēia ʻano protein i loaʻa kahi hana antioxidant a anti-inflammatory.
8. Aia kekahi manaʻo e hiki ke lilo ka protein whey i mea pono no ka poʻe i loaʻa i ka maʻi diabetes o ka ʻano ʻelua: kōkua ia e hōʻemi i nā pae kō kō.
9. ʻO ke kūlana like me ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko: ua hōʻike ʻia he mau noiʻi ua kōkua ka whey protein e normalize i ke kahe o ke koko no ka poʻe i loaʻa i ke kiʻekiʻe.
10. Ma ka mākeke meaʻai haʻuki e hāʻawi i kahi ʻano nui o ka whey protein (ʻo ia ka huahana haʻuki kaulana loa), me ka mea i kūkulu ʻia i ka laina kumu a hoihoi loa o nā mea ʻono (e laʻa, ka ʻono o ka cappuccino, niu, nā kuki, keke, mint).

Nā protein whey protein

1. ʻO ia paha ka pilikia nui no nā mea kūʻai, ʻo ka protein ʻo whey ka makaʻu o hoʻomanawanui ʻole lactose: wehewehe pinepine ʻia kēia mea e nā pilikia me ka digestion (diarrhea, bloating) ʻo ka poʻe i "kūleʻa" i hoʻāʻo i ka protein whey. ʻElua ala e hoʻonā ai i kēia pilikia. Hoʻohana ʻia ka koho mua e hoʻololi i ka protein whey i kahi ʻano ʻokoʻa, me ke kiʻekiʻe o ka hoʻomaʻemaʻe a me ka lactose (hoʻokaʻawale). ʻO ka lua o ka koho: e hoʻāʻo i nā ʻano protein like ʻole o "holoholona" (e like me ka hua manu).
2. Hiki ke lilo i mea ʻole i kekahi mau ʻāpana ʻē aʻe i hoʻopili ʻia i ka meaʻai haʻuki ma ke kumu o ka protein whey: nā meaʻono, nā mea ʻono, a pēlā aku. E nānā pono i ka ʻāpana ma mua o kou kūʻai ʻana.
3. Pono ʻoe e hōʻole i ka lawe ʻana i nā protein whey: hāpai wahine a lactating wahine; ka poʻe e ʻehaʻeha nei i nā maʻi koʻikoʻi like ʻole o ka ʻōnaehana digestive a me nā mea ʻē aʻe o loko; nā kānaka e ʻeha nei i ka maʻi ʻaʻai.

Pilikia whey ʻino

ʻO nā pilikia e pili ana i ka hoʻohana ʻana ia me ka protein whey, pinepine pinepine ʻole ʻia, ʻo ia kekahi o nā ʻano palekana o ka sportpit. A eia nō naʻe, hiki paha i nā hihia kahi e weliweli loa ai ka protein whey (koe naʻe ka hoʻomanawanui ʻole o ka lactose)?

Kumumanaʻo, ʻAe, akā ʻaʻole paha ia he protein whey e like me kēlā (ʻoiai he hiki ʻole i ka protein waiū ka waiū, ʻoiai he kakaikahi loa), aʻoi aku ka pinepine i nā papaʻai protein kiʻekiʻe. ʻO ia papaʻai ʻaʻole hiki ke kumu o ka diarrhea a me ka constipation wale nō, akā e hoʻonui pū i ka hopena o kekahi ʻano maʻi ʻaʻai (gastrointestinal tract, larynx) a me ka hoʻomohala ʻana i ka maʻi kō o ka lua o nā ʻano (a ʻoiai kēia e koi nei i ka hana maikaʻi o ka protein no ke kānāwai. o nā kō kō kō.

ʻO ka makaʻu no ke olakino o nā puʻupaʻa a me ka iwi; akā, pono nō e alakaʻi i kahi noiʻi kikoʻī i kēia mau pilikia hiki. A eia hou, ʻaʻole pili wale i ka protein whey, a me ka lawe ʻana o ka protein kiʻekiʻe i nā mea āpau.

ʻAʻole hiki ke "hoʻopili" ʻia ke ʻano maʻamau a me ke akahele i kēlā me kēia, nā ʻano papaʻai haʻuki kiʻekiʻe. ʻO ka mea pāʻani me kekahi mau pilikia olakino, pono ʻo ia e kūkākūkā me nā kauka a loiloi i nā pilikia āpau.

ʻO wai ka mea aʻoaʻo e lawe i ka protein whey:

• ʻO ka poʻe i komo i nā haʻuki ʻoihana - e kākoʻo i ka ulu ʻana o nā mākala a me ka hoʻōla wikiwiki ma hope o ke koʻikoʻi.
• ʻO ka poʻe i komo i ka hoʻoikaika kino i ka hale hoʻoikaika kino, ma ke alanui a ma ka home paha - e kākoʻo a ulu i ka nui o nā mākala.
• ʻO ka poʻe e pili ana i ke olakino a makemake e lilo i ka paona - ma ke ʻano he low-carb snack a no ka pohō kaumaha.
• Hana ka poʻe i ka hana kino kaumaha, no ka hoʻihoʻi kūpono ʻana i nā mākala skeletal ma hope o nā hana.
• ʻO ka poʻe, no kekahi kumu a i ʻole ʻē aʻe, e ʻeha nei i ka luhi a me ka nele o ke kaupaona no ka loaʻa kaumaha.

Loaʻa nā hiʻohiʻona i ka protein whey

ʻEkolu ʻano nui o ka protein whey: e hoʻolalelale, hoʻokaʻawale, hydrolyzate. ʻO nā ʻano protein protein whey āpau i nā meaʻai haʻuki e hoʻopili i kekahi o kēia ʻano, a i ʻole ka hui ʻana o ia.

1. Hoʻokūkū

ʻO ka protein protein Whey (WPS) ka mea nui maʻamau a me ke kumu kūʻai laha me kahi kekona kaulike o ka huikala. Hiki i ka mahele o ka protein i loko ona ke kiʻi i ka hihia maikaʻi loa 89%, ʻo ia pū kekahi me kahi lactose kūpono kūpono (mai 4% a 52%) a momona (1-9%). ʻIke kūpono ʻole no ka poʻe me ka hoʻomanawanui ʻole i ka lactase, akā no ka poʻe ʻē aʻe he protein hana maikaʻi ia.

ʻO nā mea nui loa o ka whey concentrates:

• 100% Whey Gold Koo (Optimum Nutrite)
• 100% Pure Titanium Whey (SAN)
• ʻO Prostar 100% Whey Protein (Nutritional Ultimate)

2. Hoʻokaʻawale

Hoʻokaʻawale ka protein Whey (WPI) - de facto ʻo ia ka noʻonoʻo like akā me ke kēkelē kiʻekiʻe o ka hoʻomaʻemaʻe. ʻO ka protein i loko o ia mea 90-95% (i ka hoʻomaʻamaʻa ʻoi aku ma mua o 93%, paʻakikī e loaʻa), ʻoi aku ka liʻiliʻi o ka lactose ma mua o ka palapala i hala (0,5-1%) a me ka nui o ka momona. ʻOi aku ka pipiʻi ma mua o ka noʻonoʻo, hoʻopili ʻia e ka poʻe i hoʻomanawanui ʻole i ka lactose, a ʻoi aku ka nui o nā poʻe ʻālapa hoʻomaʻamaʻa ʻoihana i mua o ka hiki kālā.

Hoʻokaʻawale ka whey kaulana loa:

• ISO Sensation 93 (Nānā Hope Loa)
• ʻO Titanium Isolate Supreme (SAN)
• Nectar (MHP)

3. Hydrolyzate

Whey protein hydrolyzate (WPH) - kēia ʻāpana o ka protein whey ua hānai hapa ʻia, a ʻoiai ʻoi aku ka haʻahaʻa o ka pākēneka ma mua o ka hoʻokaʻawale (ma kahi o 90%), ʻoi aku ka nui o ka nui o ka lawe. He koho hoʻohaʻahaʻa haʻahaʻa ia, akā pipiʻi loa. Ma muli o ka fermentation he ʻawaʻawa kona ʻono, ʻokoʻa i nā ʻano ʻelua ma mua, kahi ʻano o ka waiū.

ʻO nā hydrolysates whey kaulana loa:

• 100% Hydrolyzed Whey Protein (Optimum Nutrite)
• ʻO Platinum Hydro Whey (Optimum Nutrite)
• ʻO Iso Whey Zero (BioTech)

He aha ke ʻano o ka protein e koho a no ke aha? ʻO ka hapa nui o nā mea pāʻani i loaʻa nā pilikia me ka lactose tolerance fit ʻo ka protein protein whey: ʻo ia ke kumukūʻai ratio / hana kokoke i ka maikaʻi. Ma kēia manaʻo, pono e hoʻōki i kā lākou nānā, ceteris paribus, ʻoi aku ka nui o ka mākeke e hāʻawi i nā huahana maikaʻi loa mai ka helu o nā concentrates.

I ke alo o nā manawa kālā hiki iā ʻoe ke hoʻāʻo i ka protein whey isolate a me ka hydrolyzate, ʻoi aku ka maikaʻi o lākou i ka hoʻomaloʻo ʻana (koho no nā lālā o ke bodybuilding a me ke olakino, hoʻomākaukau no nā hoʻokūkū). Inā paʻakikī me ka lactose ʻoi aku ka maikaʻi o ka hoʻohana ʻana i kahi kaʻawale (kahi o ka mea liʻiliʻi loa).

ʻO ka koi o ka protein i kēlā me kēia lā

ʻO ka koi o ka protein i kēlā me kēia lā kahi pilikia paʻakikī, i haki mua i nā kope he nui. ʻO Sporty i nā puke hiki iā ʻoe ke loaʻa pinepine i ke kiʻi o 2 gram o ka protein i 1 kg o ke kaupaona ponoʻī o ka mea haʻuki. I ka ʻoiaʻiʻo, hiki i kēia laulā ke hoʻolōʻihi mai 1.5 g a 3 g no 1 kg o ke kaumaha o ke kino. Aia ia i ka ikaika o ka hoʻomaʻamaʻa ʻana a me nā ʻano ponoʻī o ka mea hoʻomaʻamaʻa, a me kāna mau pahuhopu: maʻalahi, ʻo ka loaʻa ʻana o ke kaupaona kekahi mea, akā e hoʻāʻo e komo i kahi mahele kaupaona kekahi mea ʻē aʻe. Noi ka poʻe he nui e kau i kou mau manaʻo, keu hoʻi i ka ulu pono o nā hopena haʻuki a i ʻole ka nele o ia. Ma muli o kēia e hoʻoponopono ai i ka nui o nā protein i ka papaʻai a me ka nui o ka ʻike kalori.

Inā mākou e kamaʻilio e pili ana i ka hana maʻamau, ka huina o ka nui o nā protein i ka wā o ka hoʻomaʻamaʻa ikaika ikaika e:

• No ka ulu ʻana o nā mākala: 2.5 g no 1 kg o ke kaumaha o ke kino
• E puhi i ka momona: 2 g no 1 kg o ke kaumaha o ke kino

ʻO ia hoʻi, inā he 80 kg ʻoe i ka nui o ka pono o kēlā me kēia lā no ka protein inā he 200 g ke kaumaha. E ʻoluʻolu e hoʻomaopopo he koi maʻamau kēia o ka protein mai nā meaʻai āpau āu e ʻai ai i ka lā, ʻaʻole wale mai ka protein sports sports. ʻO nā meaʻai protein ka ʻiʻo, ka iʻa, nā hua, ka paʻakai, nā hua pī. No ka laʻana, i loko o 100 g o ka umauma moa he 25 grams o ka protein. E heluhelu hou e pili ana i ka helu ʻana i ka nui o ka protein i nā huahana i heluhelu ʻia ma kēia ʻatikala. ʻO ka awelika protein o nā huahana maʻamau ma kahi o 60-70% o ka waiwai o kēlā me kēia lā o ka protein. ʻAʻole pono ʻoe e hōʻino i kahi meaʻai haʻuki i ka pōʻino o ka meaʻai maoli.

ʻO ka lawe ʻana o ka protein whey

Piha me ka hue o ka protein e ʻoi aku ka scoop (scoop), kahi e hoʻokau pinepine ai i 30 g o ka pauka maloʻo. E ʻoluʻolu e hoʻomaopopo i ka 30 g ka nui o ka pauka ma mua o ka protein. Inā, ʻo kahi laʻana, he 80% protein i loko o hoʻokahi scoop he 24 gram o ka protein. No laila, no ka ʻai ʻana o 50 gram o ka protein pono ʻoe e ʻai i ʻelua protein protein whey maʻalahi. ʻOi aku ka maikaʻi e hoʻokaʻawale ʻia i 2-3 mau pāʻina.

Loaʻa ka protein maikaʻi:

• Ma hope koke o ke ala ʻana, e lanakila i nā hopena o ka catabolism pō, e hāʻawi ana i ke kino i kahi "wikiwiki" o nā amino acid.
• I ka lā ma waena o nā meaʻai (ʻoi aku ma mua o ka hoʻomaʻamaʻa ʻana).
• Ma kahi o 1.5 mau hola ma mua o ka hoʻolālā (hydrolyzate a no ka hapalua hola).
• Ma hope koke o ka hoʻomaʻamaʻa ʻana (a ma hope paha o 30-40 mau minuke, inā ʻo ka mea haʻuki ma hope koke iho o kahi kau hoʻomaʻamaʻa lawe BCAA)

No ka hiamoe "wikiwiki" ʻo ka protein whey ke koho maikaʻi loa. I ka pō ʻoi aku ka maikaʻi o ka lawe ʻana i ka casein a i ʻole ka protein protein (kahi hui o ka protein a lohi a "lohi"). E hōʻoia kēia hana i ka lako o nā amino acid i ka hiamoe manawa pō.

ʻO ka lawe ʻana o ka protein whey i nā lā hoʻoikaika:

• lā mua - kakahiaka
• ʻo ke ʻano hana - hana mua
• ʻo ke kolu o ka hana ma hope o kahi hoʻoikaika

Inā pono, hiki i nā ʻenehana hou o ka protein whey i ka lā hoʻomaʻamaʻa ma waena o nā meaʻai.

ʻO ka lawe ʻana o ka protein whey i nā lā hoʻomaha:

• lā mua - kakahiaka
• hoʻokipa ʻelua - ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea
• ʻo ke kolu o ka ʻenehana ma waena o ka ʻaina awakea a me ka ʻaina awakea

ʻO nā protein protein ʻoi loa 10

ʻO nā lula o ke kuke ʻana a me ka lawe ʻana o ka protein

1. No ka hoʻomākaukau ʻana i hoʻokahi lawelawe ʻana o ka polokina smoothie pono ʻoe i 30 gram o ka paukū protein (1 scoop).
2. Hiki iā ʻoe ke hoʻololi i ka lawelawe ʻana iā ʻoe iho, akā e hoʻomanaʻo i kēlā ʻaʻole hiki i ke kino ke hoʻoheheʻe ma mua o 30 gram o ka protein i kēlā me kēia pāʻina. No laila e hoʻohana i kahi ʻanuʻu mai kahi nui o nā protein whey ʻaʻohe ona manaʻo.
3. No kahi smoothie protein, hoʻohui i ka pauka protein i loko o kahi shaker a blender paha, e hoʻonui ana i ka 250-300 ml o ka wai a i ʻole ka waiū momona momona. Inā loaʻa iā ʻoe ka hoʻomanawanui ʻole i ka lactose, hoʻopau ia i ka protein i ka wai wale nō.
4. I ka hana ʻana i ka cocktail, e hōʻoia i ka hoʻoheheʻe ʻana o ka pauka a hiki i kahi hui like ʻole me ka ʻole o nā puʻupuʻu. ʻO ka hoʻopau piha ʻole ʻana o ka huahana maloʻo hiki ke hoʻopilikia i kona absorption.
5. I ka hoʻomākaukau ʻana o ka cocktail mai hoʻohana i ka wai wela, i ʻole e ʻōwili ka protein a lilo i kekahi o kā lākou waiwai pono.
6. I ka lawe ʻana i ka protein whey ma hope o ka hoʻomaʻamaʻa, hiki iā ʻoe ke hoʻoheheʻe i ka wai, a me ka wai (ʻaʻole kūpono kēia koho i ka lilo ʻana o ka paona). ʻO Juice kahi kumu o nā huaʻaleʻale maʻalahi, kahi me ka protein wikiwiki e hāʻawi i kou kino i mea e ulu ai nā mākala.
7. ʻO ke koho, hiki iā ʻoe ke hoʻohui i kahi protein e hoʻoluliluli i nā mea hana ʻē aʻe, e like me nā hua, nā maiʻa, nā nati, a pēlā aku. ʻO kēia ke kōkua nui ke hele a luhi ka ʻono o ka protein. ʻOiai i kēia hihia hiki iā ʻoe ke kūʻai i kekahi mau kini protein i loko o nā ʻono ʻokoʻa a ʻokoʻa ma waena o lākou.
8. Hiki ke hoʻohana i ka pauka Protein no ka kuke ʻana i nā meaʻai momona protein maikaʻi. ʻO kahi laʻana, makemake nā mea he nui e hoʻomoʻa i nā muffins protein a i ʻole casseroles - ʻono lākou a momona. ʻO ka ʻoiaʻiʻo o ka protein i kēia hihia e haʻahaʻa.
9. ʻO ka hapanui pinepine o ka helu o ka protein whey i hoʻokaʻawale ʻia i 2-3 mau meaʻai: kakahiaka, ma mua o ka hoʻomaʻamaʻa ʻana a ma hope o ka hoʻomaʻamaʻa. Inā ʻoe e hoʻolālā i ka lawe ʻana i ka protein whey i hoʻokahi manawa i ka lā, ʻoi aku ka maikaʻi o ka hana ʻana ma hope o ka hoʻolālā.
10. Inā makemake ʻoe e lilo i ka paona, a laila ʻae ʻia e hoʻololi i hoʻokahi pāʻina o ka protein whey, akā pono ʻoe e kaohi i kāu papaʻai i kēlā me kēia lā i ka ʻai ʻana o ka nui o nā wikamina, nā minelala a me nā meaola. Hoʻomanaʻo i ka protein he mea hoʻohui wale nō ia a ʻaʻole mea hakahaka no ka meaʻai maoli.

Pehea e helu ai i ke kumukūʻai kālā o ka protein?

E pili ana i nā huahana meaʻai haʻuki ʻē aʻe ka whey protein he kumu kūʻai kūpono. Akā i ke kumukūʻai kālā e pono ai ʻoe e helu i ka ʻoiaʻiʻo?

E helu kākou i ke kumukūʻai no kēlā me kēia lawelawe ʻana o ka whey concentrate a me whey isolate-e laʻa me nā mea hana kaulana: Prostar 100% Whey Protein (Ultimate Nutrition) a me Isolate Supreme (SAN). Ehia nā kumukūʻai e loaʻa i hoʻokahi lawelawe o ka lulu protein.

Concentrate Prostar 100% Whey Protein (Nutrite Hope loa)

ʻO ke kumukūʻai o ka pūʻolo Prostar 100% Whey Protein (2.4 kg), me nā lawelawe he 80, he 2900 rubles. O ia, ʻo ke kumukūʻai no kēlā me kēia lawelawe ʻana o ka whey concentrate he $ 36. Hoʻokahi lawelawe he 25 g o ka protein a me 120 kcal. E mālama ʻia nā lawelawe he 3 o ka whey concentrate (75 g protein) ma ke kaha o 110 rubles.

Hoʻokaʻawale titanium hoʻokaʻawale kiʻekiʻe (SAN)

ʻO ke kumukūʻai o ka hoʻopaʻa ʻana iā Titanium Isolate Supreme (2.3 kg), nona nā lawelawe he 75, he 4,900 rubles. O ia, ʻo ke kumukūʻai no ka lawelawe ʻana i ka protein protein whey he 65 rubles. ʻO ka lawelawe hoʻokahi he 27 gram a me ka 110 calories. E mālama ʻia nā lawelawe ʻo 3 o ka protein whey protein (81 gram o ka protein) ma kahi o 200 rubles.

ʻOiaʻiʻo, e ʻokoʻa nā kumukūʻai ma muli o nā hōʻailona kikoʻī. No ka laʻana, lawe ʻia i kekahi o nā huahana maʻamau e hōʻike i nā helu hōʻike o ke kumukūʻai o ka ʻai ʻana i ka protein whey.

Whey protein a me nā sportpit ʻē aʻe

ʻO ka protein pinepine kekahi o nā mea nui o ka hoʻomaʻamaʻa ʻana i ka meaʻai (me nā huahana kūlohelohe maikaʻi ʻole hiki ke hoʻololi ʻia). Ua kūpono ʻo Whey protein me nā ʻano meaʻai haʻuki a me nā mea hoʻohui haʻuki. Eia naʻe, pono e ʻike i kekahi mau lula o ke komo ʻana:

• ʻAʻole pono e lawe i ka protein i ka manawa like me nā waikawa amino e like me BCAA a me nā mea maʻamau. Pono e hoʻomaha ma waena o ka lawe ʻana i nā waikawa amino a me ka protein 30-40 mau minuke, no ka mea hiki i ke kino ke komo i nā waikawa amino kona mau palena a hiki i nā huahana ʻelua ke kāohi i ka absorption o kekahi.
• Hiki ke holo like i ka like o ka protein a me ka mea loaʻa, akā ʻaʻole hou e hoʻopilikia iā lākou i hoʻokahi lawelawe ʻana (i loko o ka protein momona a loaʻa pū kekahi).
• Hoʻopau ʻia ka protein whey wikiwiki i ka pō. Ma mua o ka hiamoe ʻoi aku ka maikaʻi o ka inu ʻana i ka protein paʻakikī a i ʻole ka casein.

ʻO kekahi protein ʻē aʻe e pani i ka whey? ʻO ka protein Whey kahi protein protein holoholona me kahi hui amino acid maikaʻi, kahi i hōʻike ʻia e ka lawe wikiwiki (i ka ʻokoʻa i ka casein). Hana nā mea hana iā ia i ka wahi mua o ka ʻiʻo a me ka hua manu (ʻoi aku ka maikaʻi o ka hui amino acid) nā protein. ʻOiaʻiʻo, a ʻoi aku kā lākou kumukūʻai ma mua o ka hoʻokaʻawale whey maʻamau.

10 mau nīnau a me nā pane e pili ana i ka protein whey

1. ʻO ka protein protein Whey nā kemika hōʻino?

Hana ʻia ka protein Whey mai nā mea maoli maoli, ʻO ka "chemistry" ʻaʻole ia ma mua o nā huahana waiu mai ka hale kūʻai (hiki ke hoʻohui i nā mea ʻono, etc.). Ma ke ala, ʻo nā ʻano protein me nā ʻono kūlohelohe (koko, no ka laʻana) a i ʻole me ka ʻole o lākou.

Hoʻonui pinepine ʻia nā protein haʻuki me nā huaora, nā minerala, nā enzymes no ka digestion a me nā mea waiwai ʻē aʻe, no laila hiki ke kapa ʻia kēia mau huahana he pono no ka poʻe e ʻike nei i ka hoʻoikaika kino kino.

2. Pehea ka maikaʻi o ka protein whey no ka ulu ʻana o nā mākala?

ʻAe, maikaʻi. Eia kekahi, inā hoʻohālikelike ʻoe i ke kālā i hoʻolilo ʻia a me ka hopena maikaʻi, ʻo ka whey protein concentrate ka ʻano pono o ka sportpit. ʻO ka protein Whey kahi hana maikaʻi o nā amino acid, wikiwiki a hoʻolako pono i ko lākou kino.

Kahi mea hou aʻe, e kiʻi i kēia nui o nā protein (a me nā amino acid, ma kēlā me kēia) mai nā meaʻai kūlohelohe wale nō ka pilikia loa, e hopena kēia i kahi ukana nui ma ka ʻōnaehana digestive. ʻOi aku ka maikaʻi o ka hoʻopili ʻana i kāu protein papaʻai haʻuki a hāʻawi i kou kino i nā palaka e kūkulu i nā mākala.

3. Pehea ka maikaʻi o ka protein whey no ka pohō kaumaha?

E ʻōlelo kākou, paipai ka protein whey i ka hoʻemi kino. ʻAʻole hiki ke kapa ʻia ka protein Whey protein huahana # 1 no ka momona momona, akā kahi hana i kēia ala i loaʻa iā ia.

Pili kēia hopena i kekahi mau kumu:

• e hoʻomoʻa i nā waikawa momona e pono ai nā enzyme (a me nā protein), ʻo ka lawe ʻana o ka protein i loko o ke kino e hāʻawi i ke kaʻina hana momona e pono ai
• hoʻemi ka protein i ka pōloli a lohi i ka lawe ʻana o nā carbohydrates;
• i ka assimilation o ka protein, hou, pono ka ikehu e loaʻa iā ia, hiki i ke kino ke hoʻohana pū me ka ikehu mai ka hana ʻana i ka momona.

4. ʻOi aku ka maikaʻi o ka lawe ʻana no ka ulu ʻana o nā mākala: mea hoʻouka kaumaha a i ʻole protein?

a pau kaukaʻi ʻia i ke ʻano o ke ʻano o ke ʻano haʻuki. kikoʻī genetically. I ke ʻano endomorphic a me ke kino mesomorphic ʻoi aku ka maikaʻi o ka lawe ʻana i ka protein: muscular e ka mesomorph kūlohelohe i ka ikehu i loko o ka mea loaʻa, ʻaʻole pono ia a no laila maikaʻi e holomua; a he maikaʻi ʻole ka mea loaʻa endomorph: ke kāne, i hoʻohuli i ka mea loaʻa kino e hāʻawi i nā papa momona hou.

Me ka ectomorphy ʻokoʻa ka hanana: hāʻawi ʻia ke kaupaona (nā General a me nā mākala kikoʻī iā ia) me ka paʻakikī nui, a ʻo ka ikehu i loaʻa mai ka lawe ʻana i ka mea loaʻa e kōkua i ka neʻe ʻana o kēia kaʻina i mua, ka hui pū ʻana o nā protein + carbs i kēia hihia, ʻoi aku ka maikaʻi ma mua o protein wale nō.

5. ʻOi aku ka maikaʻi o ka protein Whey a ʻoi aku paha ka maikaʻi?

No kahi kanaka olakino e hoʻomaʻamaʻa mau, a i ʻole ʻike i kekahi ʻano protein hoʻoikaika kino ʻē aʻe (whey a i ʻole nā ​​mea ʻē aʻe) pono ʻole. ʻO ka makaʻu kūpono (inā loaʻa) he nalo liʻiliʻi.

Hoʻopilikia i nā pilikia maʻamau me ka digestion ma muli o ka lactose intolerance a i ʻole nā ​​mea ʻē aʻe. I kēia hihia, pono wale nō e pani i ka concentrate whey protein e hoʻokaʻawale, a i ʻole ʻo hydrolyzate ka liʻiliʻi o nā ʻano ʻona. Hoʻopomo nui ʻia ka hydrolyzate a ʻoi aku ka maʻalahi ma muli o ka ʻoiaʻiʻo o ka protein i loko o ia mea ua hānai hapa ʻia (ʻoi aku ka liʻiliʻi ma ke kaha digestive).

Hiki ke hōʻeha ʻia ke kumuhana mai ka lawe ʻana o ka protein i ke alo o nā pilikia olakino kikoʻī. I kēia hihia, pono e nīnau i ke kauka ma mua o ka lawe ʻana. ʻAe, ʻo kāu ala like ponoʻī i ke komo ʻana o sportpit, ʻoiaʻiʻo.

6. He mea waiwai anei ka lawe ʻana i ka protein whey me ka hoʻoikaika kino ʻole?

Maikaʻi ka hana ʻana i kēia wale i ke alo o ka nui kino ukana unsporting ano i loko o ke ola kanaka. Ka mea hana hale hana, limahana alanui a miner paha - nā laʻana o nā hihia kahi pono ke lawe ʻia ka protein ʻoi a me ka ʻole o ka haʻuki. Inā ʻaʻole ka hoʻoikaika ikaika, a laila ʻaʻohe pono e hoʻokomo i kēia nui o ka protein i ka papaʻai: ʻaʻole pono ʻoe i ke kino a ʻaʻole paha e komo i loko.

ʻO kahi ʻokoʻa paha nā hihia ke ʻai ʻoe i ka nui o ka protein mai nā meaʻai maʻamau (no ka laʻana, mai ʻai i ka ʻiʻo, ka iʻa, ka paʻakai, ka paʻakai). I kēia hihia, kūpono ke lawe ʻana i ka protein haʻuki e uku i ka hemahema o nā waikawa amino.

7. Hiki iaʻu ke lawe i ka protein whey i nā pilikia o ka hakuʻala?

I ka hihia o nā pilikia puʻupaʻa koʻikoʻi (hōʻeha kīnā ʻole, no ka laʻana) mai ka lawe ʻana i ka protein whey pono ia e kaohi. ʻOi aku ka nui o ke olakino ma mua o nā mea ʻē aʻe, a me nā hopena haʻuki e komo pū ana.

8. Hiki iaʻu ke lawe i ka protein whey me ka hoʻomanawanui ʻole o ka lactose?

Hiki iā ʻoe, akā mai noʻonoʻo wale, kahi i loaʻa ka nui. ʻO ka hoʻoholo kūpono i ka hihia o ke ahonui e lawe i kahi kaʻawale kahi o ka lactose i ʻoi aku ma mua o 1%.

9. Pono wau e lawe i nā kaikamahine whey protein?

ʻAe, ʻo nā kaikamahine i ka hoʻomaʻamaʻa koʻikoʻi me ka "hao" pono hoʻi i ka ʻai protein kiʻekiʻe, e like me nā kāne, ʻo ka ʻokoʻa wale nō ma muli o ka liʻiliʻi o ka paona ponoʻī a me ka liʻiliʻi o ka nui o ka ʻiʻo o ka whey protein hiki ke hoʻemi iki.

I ka wā hāpai a me ka hānai ʻana i ka umauma mai ka lawe ʻana i ka sportpit e haʻalele. A ʻo ke koena - like like me nā kāne.

ʻO nā mea āpau e pili ana i ka lawe ʻana o PROTEIN NO KAIKAMAHINE

10. Pono wau e lawe i ka protein whey no ka poʻe hoʻomaka?

Ma hope o ka hoʻomaka ʻana o ka hoʻomaʻamaʻa novice 1-2 mau mahina e holo wikiwiki i ka mana mana, aneane hoʻololi ʻole i ka helehelena: he wā i kapa ʻia o ke kūkulu neurological ke aʻo ka ʻōnaehana kikowaena e hana i kekahi mau hana. ʻO ia ma o ka hoʻomaʻamaʻa ʻana i ka ikaika a me ka ulu ʻana ma kahi o ka zero kaupaona.

I ka wā e hiki mai ana e holomua pono ʻoe i lawa ka protein i ka papaʻai - a ma laila e loaʻa ai ka loaʻa kālā i ka protein whey.

E nānā i kekahi:

• ʻO ka protein no ka pohō kaumaha a me ka ulu ʻana o nā mākala i nā mea nui a pau e ʻike
• Creatine: no ke aha ka pono no ka mea e lawe, pōmaikaʻi a hōʻeha, nā lula o ke komo ʻana
• L-carnitine: he aha ka pōmaikaʻi a me nā mea hōʻino, nā lula o ke komo ʻana a me ke kūlana kiʻekiʻe loa