Momwe Mungatengere Mapuloteni A Whey Kuti Mupeze Misala

Zamkati

• Kodi whey protein ndi chiyani?
• Kuchuluka analimbikitsa
• Mapuloteni a Whey akulemera?
• Mitundu yama Whey protein othandizira
• Zotsatira zoyipa ndi zotsutsana
• Kodi whey protein ndi chiyani?

Mapuloteni a Whey amatha kumwedwa pafupifupi mphindi 20 musanaphunzitsidwe kapena mpaka mphindi 30 mutaphunzitsidwa, yomwe imagwiritsidwa ntchito makamaka pambuyo pochita masewera olimbitsa thupi, kukonza minofu ndikulimbitsa mapuloteni m'thupi.

Mapuloteni a Whey ndi mapuloteni othandizira kupatula mkaka omwe amapezeka m'masitolo ndi malo ogulitsira zakudya, ndipo mtengo umasiyanasiyana pakati pa 60 ndi 200 reais. Ndalama zomwe zingatenge zimadalira zinthu monga zaka ndi kulemera, koma nthawi zambiri amalimbikitsidwa kudya 20 mpaka 40 g ya chowonjezera patsiku.

Kodi whey protein ndi chiyani?

Monga chowonjezera chonse cha protein, whey protein ili ndi maubwino monga:

• Kuonjezera mphamvu ya minofu ndi magwiridwe antchito;
• Kuchepetsa kutentha kwa mapuloteni mthupi;
• Kusintha pambuyo pochita masewera olimbitsa thupi;
• Lonjezerani kupanga kwa mapuloteni ndi minofu.

Ndikofunika kukumbukira kuti kuti tipeze zabwino zambiri komanso kupititsa patsogolo maphunziro, zowonjezerazo ziyenera kukhala gawo lazakudya zabwino. Onani zomwe Doping mu Sport ndikudziwa kuti ndi zinthu ziti zoletsedwa.

Kuchuluka analimbikitsa

Kuchuluka kwa mavitamini a Whey kumasiyana malinga ndi msinkhu, jenda, kulemera kwake komanso mphamvu zolimbitsa thupi zomwe zikuchitikazo, chifukwa maphunziro akamakulirakulira, pamafunika mapuloteni ambiri kuti athane ndi minofu. Chifukwa chake, ndikofunikira kukaonana ndi wazakudya kapena dokotala kuti asinthe mlingowu, asanamwe chowonjezera chilichonse.

Mwambiri, 20 mpaka 40 g ya zowonjezera tsiku lililonse zimalimbikitsidwa, zomwe zitha kugawidwa m'magulu awiri tsiku lililonse. Ndikofunikanso kukumbukira kuti abambo amafunikira zomanga thupi zochulukirapo kuposa akazi, popeza amakhala ndi minyewa yambiri mthupi.

Mapuloteni a Whey akulemera?

Mapuloteni a Whey angakupangitseni kukhala wonenepa mukamamwa mopitirira muyeso kapena ngati osavomerezeka ndiwopatsa thanzi, chifukwa kuchuluka kwa mapuloteni pamodzi ndi zakudya zopanda thanzi kumawonjezera kuchuluka kwa ma calories m'zakudya, zomwe zimabweretsa kunenepa.

Mitundu yama Whey protein othandizira

Pali mitundu itatu ya ma protein a whey, omwe amasiyana malinga ndi kapangidwe kake ndi kuchuluka kwa mapuloteni omwe amapezeka mu chowonjezera:

• Kuyang'ana: imakonzedwa mosavuta, motero imakhalanso ndi chakudya, mafuta, lactose ndi mchere. Mwambiri, kuchuluka kwa mapuloteni kumasiyanasiyana pakati pa 70 ndi 80%. Ex: 100% Whey Protein Gold Standard kuchokera ku Optimum brand ndi Designer Whey Protein kuchokera ku Designer brand.
• Akutali: ndi mtundu wabwino kwambiri wa mapuloteni, wopanda chakudya kapena mafuta popanga chowonjezera. Ex: Iso Whey Extreme Black kuchokera ku Probiótica ndi Whey Protein VP2 Patulani ndi AST.
• Kusungunuka: Kuphatikiza pa kukhala mapuloteni oyera, mtundu wowonjezerawu umadutsanso momwe mapuloteni amawonongeka, ndikupangitsa kuti kuyamwa kuthamangire m'matumbo mwachangu. Ex: ISO 100 Whey Protein Isolate 100% Hydrolyzate from the brand Dymatize and Pepto Fuel, Whey 100% Hydrolyzate from the brand Stay.

Mapuloteni a hydrolyzed whey ndi omwe amakhala ndi mtengo wokwera kwambiri, pomwe mtundu wokhazikika ndi wotsika mtengo kwambiri, ndipo pachifukwa ichi amalimbikitsidwanso kuti adye podzuka kapena asanagone, pakafunika.

Zotsatira zoyipa ndi zotsutsana

Mapuloteni amawonjezera zoyipa makamaka mukamadya mopitirira muyeso, zomwe zimatha kuyambitsa mpweya, nseru, kukokana, kuchepa kwa njala komanso kupweteka mutu.

Kuphatikiza apo, chowonjezera ichi chimatsutsana ndi ana osakwana zaka 18, amayi apakati kapena oyamwitsa, komanso ngati ali ndi matenda a impso, gout ndi ziwengo zomanga thupi mkaka.

Kodi whey protein ndi chiyani?

Whey protein ndi chowonjezera chomwe chimapezeka kuchokera ku whey protein, yomwe imapezeka panthawi yopanga tchizi.

Awa ndi mapuloteni apamwamba kwambiri omwe amagwiritsidwa ntchito bwino ndi thupi, chifukwa chake, kuphatikiza pakulimbikitsidwa kwa anthu omwe amachita masewera olimbitsa thupi, itha kugwiritsidwanso ntchito ngati zilonda zapakhungu, zilonda zam'mimba, zotupa m'mimba kapena kupezanso kulemera kwa odwala omwe amalandira chithandizo cha khansa kapena ndi Edzi, koma nthawi zonse malinga ndi malangizo a dokotala kapena katswiri wazakudya.

Kuphatikiza pa whey, onaninso momwe mungagwiritsire ntchito BCAA kukonza magwiridwe antchito.