Mapuloteni a dzira - zabwino, zoyipa, komanso kusiyanasiyana kwamitundu ina

Mapuloteni a dzira ndi amodzi mwamapuloteni othandizira, koma osagwiritsidwa ntchito kwambiri.

Chifukwa chiyani mapuloteni omwe ali ndi mbiri yabwino kwambiri ya amino acid sanalandiridwe konsekonse? Zitenga liti ndipo motani? Chifukwa chiyani aliyense amakonda mazira kuposa ma Whey, koma zosiyana ndizowona ndi mapuloteni? Mudzalandira mayankho atsatanetsatane amfunso onsewa munkhaniyi.

Mbiri ndi zambiri

Kodi protein ya dzira ndi chiyani? Mosiyana ndi ma Whey, omwe amafanizidwa nthawi zonse, kumakhala kovuta kwambiri kuchotsa. Pogwiritsa ntchito gawo lapansi la mapuloteni, zovuta zosiyanasiyana ndizotheka zomwe zimakhudza mtundu wa zinthuzo kapena kuchuluka kwa kuyeretsedwa kwake. Popeza dzira loyera popanda kudzipangitsa kukhala pachiwopsezo chotenga salmonellosis, zina mwazinthu zabwino za dzira zimasowa pagawo lapansi. Izi ndichifukwa cha kutentha kwachangu komwe kumayambitsa kutentha kwambiri. Zotsatira zake, gawo la mawonekedwe amino acid mumtengo wotsika mtengo watayika.

Ngati tilingalira mapuloteni a dzira ngati chinthu chomalizidwa popanda zokhazokha, ndiye kuti ndiye chinthu chovuta kwambiri kwa othamanga kudya, bola ngati kulibe mapuloteni azinyama.

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Ubwino ndi zovuta

Monga mtundu wina uliwonse wamapuloteni wakunja, mapuloteni a dzira siabwino. Komabe, ili ndi maubwino angapo pamitundu ina ya mapuloteni yaiwisi:

• Mbiri yathunthu ya amino acid.
• Chikhalidwe chachikulu kwambiri mthupi lathu. Mosiyana ndi mitundu ina ya mapuloteni, kuchuluka kwa dzira lochulukirapo sikungabweretse mavuto m'mimba.
• Kumanga kotsika kwamadzi. Chifukwa cha izi, impso sizodzaza.
• Mayamwidwe a nthawi yayitali, omwe amalola kuti nthawi yayitali azidyetsa thupi, amachepetsa zinthu zopatsa chidwi.

Komabe, ilinso ndi zovuta:

• Kuopsa kwa kudzimbidwa. Pachifukwa ichi, mapuloteni a whey amangotengedwa ndi mankhwala opangira mankhwala.
• Mlingo wotsika kwambiri salola kuti zenera la protein limutse nthawi yomweyo ataphunzitsidwa, zomwe zimakakamiza wothamangayo kuti azigwiritsa ntchito ndalama zowonjezera ku BCAA.
• Kuchita bwino kumatengera mtundu wa kuyeretsa.

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Dzira vs Seramu

Ndi protein iti yomwe ndiyabwino - Whey kapena dzira? Palibe yankho lokhazikika. Puloteni iliyonse ili ndi zabwino zake ndi zovuta zake. Mudzapeza zotsatira zabwino mwa kuphatikiza mitundu yonse iwiri yamapuloteni.

Koma ngati funsolo ndilolunjika (muyenera kusankha mtundu umodzi wokha wa mapuloteni), ndiye kuti ndi bwino kukumba mozama.

Choyamba, posankha, ganizirani:

• khalidwe la chakudya chachikulu;
• katundu mwamphamvu;
• kupezeka kwa dzira loyera mu chakudya chanu chokhazikika;
• pafupipafupi chakudya;
• ntchito yayikulu.

Mapuloteni a Whey ndiabwino kwambiri pamachitidwe owopsa - akhale kuyanika ndi salbutamol ndi clenbuterol, kapena mosemphanitsa, kupindula kwakukulu pogwiritsa ntchito mankhwala osokoneza bongo. Mlingo woyamwa wa whey ndi wofanana ndi kuchuluka kwa kuyamwa kwa BCAA, komwe kumakupatsani mwayi wongoimitsa nthawi yomweyo, ndikupangitsa kuti pakhale mphamvu yayikulu ya anabolic, ngakhale kwakanthawi kochepa.

Kutenga mwachangu kumathamangitsa kagayidwe kake, chifukwa chake, ndi koyenera kwa ma endomorphs, omwe liwiro la kagayidwe kachakudya ndilofunika kwambiri kuposa zinthu zina zonse.

Kodi dzira loyera lingatsutse pankhaniyi? Choipa chachikulu ndikuti ndizosatheka kuti iwo atseke mawindo a protein, omwe nthawi yomweyo amawachotsa pamtundu waukulu wazida kwa othamanga omwe amakonda kudzaza minofu yawo. Komabe, mosiyana ndi whey, ili ndi mbiri ya amino acid. Kuphatikiza apo, dzira loyera limakhala ndi nthawi yayitali, chifukwa chake, monga casein, limatha kudyetsa thupi kwa maola angapo.

Kutsiliza: whey protein imasankhidwa ngati puloteni yayikulu, pomwe dzira loyera ndiloyenera m'malo mwa casein - limapambana pamikhalidwe ndi mawonekedwe ake onse.

Malamulo ovomerezeka

Mwambiri, malamulo oti mutenge mapuloteni a dzira amasiyana pang'ono ndi mitundu ina yama protein. Poyamba, kuchuluka kwa mapuloteni kumawerengedwa - 2 g pa kilogalamu ya kulemera kwa amuna, 1 g pa kilogalamu ya kulemera kwa akazi) Pambuyo pake, kuchuluka kwa mapuloteni athunthu omwe amapezeka kuchokera ku chakudya chachilengedwe amawerengedwa.

Pafupifupi, kwa othamanga omwe asankha kugwiritsa ntchito mapuloteni a dzira mozama, kuchepa konse kuli pafupifupi 50 g wamapuloteni. Ndiye kuti, mavitamini awiri a dzira. Zitha kugwiritsidwa ntchito m'njira zosiyanasiyana.

Momwe mungatengere mapuloteni azira patsiku lophunzitsira.

1. Omwe amatumizira nthawi yomweyo atamaliza kulimbitsa thupi kuti atseke zenera la protein yayitali.
2. Gawo lachiwiri, loyambitsa mkaka, limatengedwa usiku kuti lichepetse njira zopangira zinthu.

Momwe mungatengere mapuloteni a dzira patsiku lopanda maphunziro:

1. Wina akutumikira m'mawa.
2. Gawo lachiwiri, loyambitsa mkaka, limatengedwa usiku kuti lichepetse njira zopangira zinthu.

Kodi zimathandiza kuchepetsa thupi?

Chifukwa chapadera pa kagayidwe, mphamvu ya mapuloteni a dzira ochepetsa thupi ndi otsika kwambiri. Ndichoncho chifukwa chiyani? Chilichonse chimatsatiranso kuchokera kuzomwe tafotokozazi. Kutsika kochepa, ngakhale kumapereka zotsatira zabwino kwambiri pakutsutsana ndi katemera kwa nthawi yayitali, kumachepetsanso kuwotcha kwamafuta ambiri.

Mbiri yonse ya amino acid ndi mwayi komanso mwayi. Mavitamini akuluakulu a lipase amapangidwa kuchokera pamenepo, ndiye kuti amatembenuza mafuta onse obwera kukhala cholesterol. Chifukwa chakumwa puloteni iyi, mumasiya njala kwakanthawi. Komabe, zonsezi zidzabweretsa kutsika kwakukulu kwa kagayidwe kake. Ndipo ndichinthu ichi chomwe chimapangitsa kuti mapuloteni a dzira asakhale achabechabe ngati chida chofunikira chochepetsera thupi.

Ngati sitiganiza zolemetsa, koma kuyanika bwino kwa miyezi 4-6, ndiye momwe zinthu ziliri pano ndizosiyana. Mosiyana ndi whey, kudya mapuloteni a dzira mosasunthika sikungalimbikitse m'mimba ndipo sikungasokoneze kukondoweza kwa mapuloteni ochokera ku amino acid. Chifukwa chake, poyenda pang'onopang'ono, mapuloteni a dzira amakuthandizani kulowa microperiodization, yomwe imafunikira makamaka mukafuna kunenepa ndikuchepetsa nthawi yomweyo.

Zotsatira

Tsoka ilo, chopangira choyenera cha minofu yolimbitsa thupi komanso yolimbikitsa mwachilengedwe anabolism sichinapangidwebe. Chifukwa chake, othamanga amayenera kugwiritsa ntchito magwero osiyanasiyana a mapuloteni pazinthu zosiyanasiyana.

Ngati simukuyang'ana mwachangu (kuchepa thupi nthawi yachilimwe ndikubweretsa kunyanja), koma mukapeza mawonekedwe apamwamba kwambiri okhala ndi myofibrillar hypertrophy, ndiye puloteni ya dzira – njira yabwino.

Samalani mukamamwa mankhwalawa, onetsetsani kuchuluka kwake komanso koposa zonse – osayiwala zazinthu zina zonse zakukula: maphunziro, kuchira, ndi kugona mokwanira. Kenako zakudya zanu ndi zowonjezera masewera zimakupatsani zabwino zazikulu komanso phindu labwino kwambiri la nyama.

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