Mapuloteni PEZANI ndi mtundu wa masewera azakudya omwe amapatsa thupi mapuloteni oyera. Pali mitundu yosiyanasiyana ya zowonjezera mavitamini: zimadzipatula, zimayika komanso ma hydrolysates.
Mapuloteni amadzipatula ndi mawonekedwe oyera kwambiri, omwe amakhala ndi 85-90% (nthawi zina mpaka 95%) yama protein; lactose (ngati whey), mafuta, cholesterol ndi zina mwazinthu zoyambira zimachotsedwa. Mapuloteni akutali ndi imodzi mwanjira zabwino kwambiri zopezera minofu, motero kugwiritsa ntchito kwawo kuli ponseponse pamasewera. Mtundu womwe amagwiritsidwa ntchito kwambiri ndi othamanga ndi Whey Protein Isolate.
Mapuloteni mu masewera azakudya
Mapuloteni ndi omwe amamangira ulusi waminyewa ndi ziwalo zina zambiri. Nzosadabwitsa kuti moyo pa Dziko lapansi umatchedwa mapuloteni. M'masewera, zowonjezera zakudya nthawi zambiri zimagwiritsidwa ntchito popezanso zowonjezera zowonjezera michere zofunika izi.
Mapuloteni ali ndi magwero osiyanasiyana: amachokera ku zomera (soya, nandolo), mkaka, mazira. Zimasiyana pakukhudza kwake, chifukwa zimakhala ndi mitundu yosiyanasiyana yazachilengedwe. Chizindikirochi chikuwonetsa momwe mapuloteni amalowerera mthupi, komanso amino acid komanso kuchuluka kwa amino acid.
Tiyeni tiwone mitundu yosiyanasiyana ya mapuloteni, zabwino ndi zoyipa zawo.
| Mtundu wa gologolo | Ubwino | zovuta | Kugaya (g / ora) / Thupi lachilengedwe |
| Whey | Ndi odzipereka bwino, ali ndi mavitamini amino acid oyenera komanso olemera. | Mtengo wokwera kwambiri. Kupeza khalidwe lapamwamba, kudzipatula koyera kwambiri ndi kovuta. | 10-12 / 100 |
| Lactic | Olemera mu amino acid. | Contraindicated mwa anthu omwe ali ndi tsankho la lactose, imangoyenda pang'onopang'ono, mosiyana ndi mavitamini a whey. | 4,5 / 90 |
| Casein | Amakumbidwa kwa nthawi yayitali, chifukwa chake amapatsa thupi ma amino acid kwa nthawi yayitali. | Imayamwa pang'onopang'ono, imachedwetsa chimbudzi cha mitundu ina ya zomanga thupi, kupondereza njala, ndipo imakhala ndi zotsatira zochepa za anabolic. | 4-6 / 80 |
| Soy | Muli tani yamaamino acid yofunika kwambiri ndipo imakhala ndi mafuta ambiri m'thupi. Soy ili ndi mavitamini ambiri ndi zinthu zofunika kuti ziwalo zonse ndi machitidwe azigwira bwino ntchito. | Mtengo wotsika. Mapuloteni a soya ndi a estrogenic (osapatula okha). | 4 / 73 |
| Dzira | Lili ndi kuchuluka kwakukulu kwa amino acid ofunikira pakukula kwa minofu, kulibe chakudya. Ndikosayenera kutenga usiku. | Chogulitsidwacho ndi chokwera mtengo chifukwa chazovuta zamachitidwe. | 9 / 100 |
| Zovuta | Mavitamini ophatikizira ambiri amakhala ndi amino acid ochulukirapo ndipo amatha kupatsa thupi mphamvu kwa nthawi yayitali. Opanga ena amawonjezera zinthu zopanda ntchito. | N`zotheka kuti zikuchokera lili wambiri soya mapuloteni, amene ali ndi otsika mtengo kwachilengedwenso. | Imakonzedwa pang'onopang'ono, palibe zowerengera. / Zimadalira kuchuluka kwa mitundu yosiyanasiyana ya mapuloteni omwe amapangidwa. |
Kupanga Whey kudzipatula
Kupatula mapuloteni a Whey kumapangidwa ndi ma ultra-kapena microfiltration wa whey, ambiri omwe ndi shuga wa mkaka (lactose), cholesterol choipa ndi mafuta.
Whey ndi madzi omwe amatsalira pambuyo pothinana komanso kupsyinjika mkaka. Ndi chinthu chotsalira chomwe chimapangidwa popanga tchizi, kanyumba tchizi, casein.
Kupatula mapuloteni kuchokera ku Whey ndiokwera mtengo kuposa kupatula mitundu ina yama protein chifukwa njirayi ndiyotsika mtengo komanso yosavuta.
Mfundo yogwiritsira ntchito
Thupi limafunikira mapuloteni kuti apange ulusi waminyewa. Awa ndi mankhwala ovuta kupanga omwe amino acid osiyanasiyana. Mapuloteni akamalowa mthupi, amathyoledwa m'mamolekyulu awo. Kenako amapinda mapuloteni ena omwe ndi othandiza popanga minofu. Thupi limatha kupanga ma amino acid angapo palokha, pomwe ena amalandira kokha kuchokera kunja. Zomalizazi zimatchedwa zosasinthika: ndizofunikira kwambiri panjira yonse ya anabolic, koma nthawi yomweyo sizingapangidwe m'thupi.
Kudya kwa mapuloteni akutali kumakupatsani mwayi wopeza amino acid osiyanasiyana, kuphatikiza zofunikira. Izi ndizofunikira kwambiri kwa othamanga omwe amadya michere yambiri panthawi yolimbitsa thupi, yomwe imayenera kudzazidwanso.
Chenjezo! Zitsulo zazitsulo zolemera zapezeka mu zowonjezera zina. Chiwerengero chawo ndi chaching'ono, koma zinthu zotere zimakhala ndizowonjezera, chifukwa chake, ndikamagwiritsa ntchito chowonjezera kwa nthawi yayitali, amatha kudziunjikira mthupi, kukhala ndi poizoni pamatenda.
Opanga omwe amayamikira mbiri yawo amatsimikizira mtundu wa malonda. Pachifukwa ichi, ndibwino kugula zinthu kuchokera kuzinthu zodziwika bwino ndikuwunika mosamala zowonjezera kuti zisawononge ndalama pafake.
Mapuloteni a Whey Patulani Mapangidwe
Mapuloteni a Whey amalekanitsa ndi 90-95% mapuloteni amtundu. Zowonjezera zimakhala ndi chakudya chochepa (shuga ndi michere ya zakudya) ndi mafuta. Opanga ambiri amaphatikizanso zovuta zina za amino acid pakupanga kuti mapuloteni akhale olemera komanso osavuta kugaya. Komanso, zambiri zimadzipatula zimakhala ndi ma macronutrients opindulitsa - sodium, potaziyamu, magnesium ndi calcium.
Zothandiza katundu, zotheka zoipa, mavuto
Zowonjezera zamasewera zimapangidwa ndikupangidwa m'njira yoti, zikagwiritsidwa ntchito moyenera, sizimayambitsa zovuta.
Ubwino
Mapuloteni a Whey Patulani Ubwino:
- mkulu mapuloteni okhutira poyerekeza limafotokoza;
- Pa nthawi yopanga, amachotsa pafupifupi chakudya, mafuta, komanso lactose;
- kupezeka kwa amino acid onse, kuphatikiza zofunikira;
- Mofulumira komanso pafupifupi kufanana kwathunthu kwa mapuloteni ndi thupi.
Kutenga mapuloteni akutali ndi oyenera kuchepa thupi komanso kupindula kwa minofu. Zowuma izi, zowonjezera izi zimathandizira kuwotcha mafuta osataya minofu ndikupangitsa minofu kukhala yotchuka. Kwa iwo omwe akufuna kuti achepetse kunenepa, kumwa whey mapuloteni kudzipatula kumathandizira kupatsa thupi ma amino acid ofunikira ndikuchepetsa ma carbohydrate komanso kudya mafuta.
Mavitamini olemera komanso amino acid amakulolani kuti muchepetse njira zamatenda azolimbitsa thupi mukamachita zolimbitsa thupi.
Zoyipa ndi zoyipa
Zoyipa zamapuloteni akutali ndizophatikiza mtengo wawo. Popeza njira yopezera mapuloteni oyera ndiyotsogola kwambiri ndipo imafunikira zida zaukadaulo, izi zikuwonetsedwa pamtengo wotsika.
Chosavuta china ndi zowonjezera zowonjezera, zotsekemera, zonunkhira, zomwe opanga ena amawonjezera pazakudya zamasewera. Mwa iwo okha, siowopsa, amalowetsedwa mu kapangidwe kake kuti akongoletse mawonekedwe ake. Komabe, mwa anthu ena, mitundu ina yazakudya zotere zimatha kuyambitsa vuto lakugaya chakudya, kuchuluka kwa mpweya wam'mimba, komanso kupweteka mutu.
Kupitilira mlingo woyenera kumabweretsa kudya kwambiri mapuloteni m'thupi. Izi zimadzaza ndi mavuto a impso ndi chiwindi, zimayambitsa kukula kwa kufooka kwa mafupa, urolithiasis.
Ngakhale zili ndi zinthu zofunikira komanso zofunikira, zomanga thupi sizimapatsa thupi zinthu zonse zofunika. Ngati munthu ali wokonda kwambiri masewera owonjezera masewera ndipo samvera chakudya chamagulu, izi zimatha kuyambitsa matenda osiyanasiyana omwe amabwera chifukwa chosowa kwa mankhwala ena.
Contraindications kugwiritsa ntchito whey mapuloteni amtundu uliwonse - matenda a impso ndi mundawo m'mimba.
Musamamwe mankhwala owonjezera pa nthawi yobereka komanso kudyetsa. Komanso, chakudya chotere sichikulimbikitsidwa kwa anthu ochepera zaka 18.
Kuyanjana kwa mankhwala
Mapuloteni othandizira alibe pafupifupi kulumikizana ndi mankhwala, chifukwa chake palibe zoletsa zilizonse zikagwiritsidwa ntchito limodzi. Mukamagwiritsa ntchito mapuloteni odzipatula, mayamwidwe ena azinthu zimatha kuchepetsedwa. Chifukwa chake, mankhwala omwe amalembedwa pamlingo woyenera sangakhale othandiza kuphatikiza ndi mapuloteni akutali.
Ngati dokotala wanu wakulemberani mankhwala alionse, onetsetsani kuti mukumuuza za kagwiritsidwe ntchito ka zakudya zowonjezera zakudya. Nthawi zambiri, akatswiri amalimbikitsa mwina kukana kumwa mapuloteni kudzipatula panthawi yamankhwala, kapena kupuma pang'ono pakumwa mankhwala ndi masewera olimbitsa thupi.
Njira yabwino kwambiri ndikumwa mankhwala maola awiri kapena maola 4 mutalandira chowonjezera.
Kudzipatula kwa mapuloteni kumachepetsa kwambiri kupezeka kwa maantibayotiki, mankhwala a anti-parkinsonism (Levodopa), ndi mafupa a resorption inhibitors (Alendronate). Izi ndichifukwa choti mapuloteni owonjezera omwe amakhala ndi calcium. Izi zimayamba kulumikizana mwachangu ndi mankhwala omwe akukonzekera, omwe amakhudza kwambiri kulowa kwawo munthupi.
Malamulo ovomerezeka
Amalangizidwa kuti azitenga zowonjezerazo pamiyeso yotere kuti kilogalamu iliyonse ya kulemera kwake kuli magalamu a 1.2-1.5 a protein.
Ndibwino kuti muzidya ndikudzipatula mukangophunzira, kusakaniza ufa ndi madzi omwe mumamwa. Zimathandizira kuphatikizika kwa mapuloteni opangira zomangira zam'mimba ndikuletsa kupwetekedwa.
Anthu omwe ali ndi moyo wokangalika amatha kudzipatula m'mawa. Chifukwa chake, ndizotheka kulipirira kuchepa kwa ma polypeptides omwe adayamba atagona. Kwa tsiku lonse, mankhwala a protein amapezeka bwino pachakudya.
Mapuloteni Apamwamba a Mapuloteni Osiyanasiyana a Whey
Mapuloteni a Whey akutali amagulitsidwa ndi opanga odziwika osiyanasiyana odziwika bwino. Tiyeni tiwone zowonjezera zowonjezera m'gululi.
- Dymatize Nutrition ISO 100. Muli mapuloteni akutali (25 g pa 29.2 g kutumikira), opanda mafuta kapena chakudya. Chowonjezera chimakhala ndi potaziyamu, calcium, magnesium, sodium, mavitamini A ndi C.
- RPS Nutrition Whey Patulani 100%. Amapezeka m'mitundu yosiyanasiyana. Malingana ndi kukoma kwake, 30 g iliyonse imakhala ndi 23 mpaka 27 g ya mapuloteni oyera, 0.1-0.3 g wa chakudya, 0,3-0.6 g wamafuta.
- Lactalis Prolacta 95%. Chowonjezera ichi chili ndi 95% ya protein yoyeretsedwa. Zakudya zosaposa 1.2%, mafuta - ochuluka 0,4%.
- Chomera cha Syntrax. Kutumiza kumodzi (7 g) kumakhala ndi 6 g ya mapuloteni oyera, opanda mafuta kapena chakudya. Chowonjezeracho chili ndi zovuta zamafuta amino acid, kuphatikiza ma BCAAs (leucine, isoleucine ndi valine mu 2: 1: 1 ratio), arginine, glutamine, tryptophan, methionine ndi ena. 7 g wa ufa mulinso 40 mg wa sodium ndi 50 mg potaziyamu.
- Platinum HydroWhey kuchokera ku Optimum Nutrition. Kutumiza kumodzi (39 g) kumakhala ndi 30 g wa mapuloteni oyela okha, 1 g wamafuta ndi 2-3 g wama carbohydrate (wopanda shuga). Chowonjezeracho chimakhalanso ndi sodium, potaziyamu ndi calcium, zovuta za BCAA amino acid mu mawonekedwe a micronized.
Zotsatira
Isolated whey protein ndi amodzi mwamapuloteni omwe amalowetsedwa mwachangu kwambiri, omwe amawapangitsa kuti azigwiritsidwa ntchito kwambiri pamasewera.
