Ubwino ndi zovuta za mapuloteni a soya ndi momwe mungachitire bwino

Poganizira magwero osiyanasiyana a mapuloteni, posakhalitsa wothamanga amafika poyerekeza kuti ndikokwera mtengo kutenga mapuloteni amtengo wapatali a dzira. Mtengo wokwera wa mankhwalawo sukutsutsa mfundo yakuti kutenga masewera owonjezera masewera kumathandizira kwambiri kukula kwa minofu ya minofu, ndipo nthawi zina kumadzetsa matenda a hyperplasia. Ndi nthawi ngati izi pomwe ambiri amapita kukapeza zopangira monga mapuloteni a soya. Ubwino wake ndi chiyani? Kodi mukuyenera kugwiritsa ntchito gwero la soya yaiwisi? Mudzalandira mayankho atsatanetsatane amfunso awa munkhaniyi.

Zina zambiri

Tanthauzo

Kodi Mapuloteni a Soy ndi chiyani? Ndi mapuloteni ochokera ku soya. Idagwiritsidwa ntchito koyamba mzaka za m'ma 80 za m'zaka zapitazi, pomwe adapeza zaubwino wogwiritsa ntchito zinthu za soya kwa omwe amadyera nyama omwe adasiya kugwiritsa ntchito zomanga thupi.

Mosiyana ndi zinthu zina zambiri zopangira, gawo la soya lili ndi kuyeretsedwa kotsika kwambiri. Ufa wosalala wa hydrolyzed, womwe umagwiritsidwa ntchito ngati zowonjezera zowonjezera pamahatchi, sungafikire 50% ya protein yoyenera. Zotsalirazo zimawerengedwa ndi ma macronutrients osiyanasiyana, omwe amathandizira pang'ono pakuchita masewera.

Komabe, kafukufuku asanachitike kumapeto kwa zaka za m'ma 90 za m'ma 1900, gawo la soya lidakhazikitsidwa mwamphamvu pachikhalidwe chomanga thupi. Anali gwero lotsika mtengo kwambiri la mapuloteni, ndipo mawonekedwe osakwanira a amino acid anali ochulukirapo kuposa kuchuluka kwa mapuloteni omwe amadya. Komabe, asayansi apambuyo pake ku Yale University adapeza kuti kugwiritsa ntchito mapuloteni a soya kwa amuna sikutetezeka chifukwa cha zomwe zili ndi phytoestrogens mmenemo.

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Makhalidwe a phytoestrogens

Phytoestrogens ndi ma metabolite a estrogen omwe amapezeka muzakudya zosiyanasiyana, kuphatikiza nyemba, soya, ndi yisiti wa brewer. Mbali yawo yayikulu ndikumununkhira kosavuta pamlingo wama estrogen osakwanira, omwe amamanga testosterone hormone ndipo amatha kuyambitsa mafuta m'machitidwe azimayi. Zotsatira zoyipa zazikulu ndizomwe zimakhudza magwiridwe antchito a erectile mwa amuna omwe ali ndi kuwonongeka komwe kumatsutsana ndi malingaliro amisala.

Kununkhira kwa phytoestrogens kwadzetsa kuwonjezeka kwakukulu kwa otumiza omanga omwe amatumiza kwa madokotala ochita opaleshoni kuti akonze gynecomastia. Ntchito yonseyi idadetsa nkhawa Unduna wa Zaumoyo, powona gawo la soya la gulu la ziweto zomwe zidayamba kutulutsidwa m'miyeso yokhwima komanso mwa mankhwala okhaokha. Komabe, patapita nthawi, chifukwa cha kusintha kwaukadaulo wopanga, chiletsochi chidachotsedwa - kuchuluka kwa phytoestrogen wopangidwa ndi ufa wa soya kudachepa kwambiri.

Chochititsa chidwi: mzaka za m'ma 90 za zana la 20, zinthu za soya zinali zofala m'ma republic akale a USSR - nyama ya soya, soseji ya soya ndi soya wa ziweto. Mpaka zotsatira zakufufuza kwa asayansi akunja zikafika kudera lathu, mankhwalawa anali otchuka kwambiri. Kumayambiriro kwa zaka za 2000, kugula mwadzidzidzi kunasowa m'mashelufu ogulitsa.

Soy protein kuvulaza

Chifukwa chake, ino ndi nthawi yokambirana chifukwa chake simuyenera kugwiritsa ntchito puloteni wapakale wa soya ngati chowonjezera chazakudya.

1. Phytoestrogens. Kwa CrossFit wachilengedwe osagwiritsa ntchito zowonjezera testosterone, iyi ndi gawo lowopsa kwambiri, lomwe lingadodometse testosterone yanu pamizu, ndikumanga mamolekyulu ake onse, potero kuyimitsa kugawa kwa ma amino acid ofunikira minyewa yopitilira muyeso wa kuchira.
2. Kutheka kwakukulu kwa zotsatirapo. Choyambirira, uwu ndi chiwopsezo cha gynecomastia, yomwe singachiritsidwe ndi mankhwala ndipo imafunikira kulowererapo.
3. Kuperewera kwa ma amino acid ofunikira. Ngakhale mtengo wake ndi wotsika mtengo, mapuloteni a soya alibe mawonekedwe amino acid kwathunthu, zomwe zikutanthauza kuti ena mwa ma amino acid amayenera kugulidwa mosiyana kapena kudya mapuloteni azinyama.
4. Kulemera kwakukulu. Mosiyana ndi mavitamini a whey, zopangira soya zimakhala ndi fiber yambiri, zomwe zimapangitsa kuti zikhale zovuta kugaya.
5. Low suction liwiro.
6. Kuchepetsa mphamvu zamagetsi. Zotsatira zina zoyipa za phytoestrogens ndikuchepetsa ma testosterone achilengedwe.
7. Kuyika kwa minofu ya adipose yokhala ndi vuto la kalori.

M'malo mwake, zomanga thupi za soya sizowopsa kwa wothamanga wamwamuna kuposa kumwa malita ochepa a mowa tsiku lililonse. Mwinanso vutoli limadziwika kwambiri, chifukwa ma phytoestrogens omwe amapanga yisiti ya brewer amamangirira pang'ono m'chiwindi komanso mowa.

Mapindu osatsutsika

Ngakhale panali zovuta zonse, mapuloteni a soya akupitilizabe kufunidwa pamsika m'njira zosiyanasiyana. Zonse ndizabwino zomwe zingakupangitseni zowonjezera gwero la mapuloteni.

1. Mtengo. Mapuloteni a soya ndiotsika mtengo kangapo kuposa KSB 80% kuchokera ku chomera cha ku Belarusi. Mtengo wapakati pa kilogalamu ya zopangira kuchokera kwa omwe amapereka sikuti umadutsa $ 3. Pankhani yodzipatula kwa soya, mtengo wake sukupitilira $ 4.
2. Kutha kuwongolera milingo ya mahomoni kwa amayi. Ngati ndinu nthumwi ya kugonana koyenera, simuyenera kuopa phytoestrogens: thupi lachikazi limadziwa momwe lingagwiritsire ntchito bwino.
3. Maonekedwe a amino acid ndi osiyana kwambiri ndi whey.
4. Lactose kwaulere. Izi zimakuthandizani kuti muzidya mapaundi a soya osakwiya kuchokera m'mimba.
5. Kukhalapo kwa fiber. Zinthu zotsikirazo zimakhala zotsika mtengo, ndipamenenso zimakhala ndi ulusi wambiri, ndipo izi zimawongolera njira zam'mimba.
6. Oyenera zamasamba. Chogulitsidwacho chidapangidwa kuti chizikhala cholowa m'malo mwa gwero lalikulu la mapuloteni kwa iwo omwe, pazifukwa zosiyanasiyana, samadya nyama.
7. Oyenera odwala matenda ashuga.

Soy kudzipatula

Kodi mapuloteni a soya ndi otani? Izi ndizokhaokha. Mosiyana ndi nyemba za soya, ili pafupifupi yopanda zinthu zosasangalatsa monga fiber ndi phytoestrogens. Zonsezi zimapangitsa kuti pakhale ndalama zopindulitsa mopitilira muyeso pazakudya zamasewera kuposa kugula mtundu wina uliwonse wamapuloteni.

Chifukwa chothira madzi pang'ono pang'ono ndi pang'ono, puloteniyo imasinthidwa kukhala amino acid osavuta. Mbiri yonse, kuphatikiza kupezeka kwa bioavailability, ndiyabwino. Zachidziwikire, imasowa amino acid ofunikira (makamaka isoleucine, omwe amaphatikizidwa pakupanga malo a glycogen depot), koma kudya puloteni yotereyi ndi kotetezeka kwambiri kuposa kuyika gynecomastia pakufuna chikondamoyo chatsopano cha barbell.

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Momwe mungagwiritsire ntchito

Ngati mungaganize zodzipatula ndi soya, fufuzani momwe mungatengere mapuloteni a soya mwanjira yoyambira.

Njira zoyamba zokonzekera:

1. Terengani kuchuluka kwa thupi lonse.
2. Terengani kuchuluka kwa zolimbitsa thupi sabata iliyonse.
3. Werengani kuchuluka kwa mapuloteni ovuta omwe amalandila masana.
4. Terengani kuchepa konse.

Komanso - chidwi kwambiri. Ngati wothamanga wa maphunziro apakati amafunikira pafupifupi 2 g ya mapuloteni ovuta pa kilogalamu ya thupi kapena pafupifupi 2.5 g wa protein ya whey, ndiye kuti kupatula soya kupatula zonse zimakhala zovuta. Ngati muli ndi mapuloteni ena okhala ndi mawonekedwe amino acid, ndiye 1 g yokha ya protein ya soya pa kg ya thupi ndiyokwanira. Koma ngati palibe magwero ena oti akwaniritse zoperewera, muyenera kuwonjezera kuchuluka kwa mapuloteni a soya kasanu.

Tiyeni titenge chitsanzo chachikale: wothamanga - 75 makilogalamu olemera - 15% mafuta amthupi. Kuchuluka kwa mapuloteni omwe amadya kuchokera pachakudya ndi 60 g.Perewera lonse ndi 77, 5 g wa protein. Pankhani ya mapuloteni a soya, muyenera kumwa 250 g wa ufa patsiku, womwe ungafanane ndi mavitamini 4 amtundu uliwonse patsiku. Gawolo lachitika motere.

Pa tsiku la maphunziro:

1. Choyamba kudya mapuloteni kumachitika m'mawa, mphindi 25-30 mutatha kudya. Izi zidzakulitsa mbiri yonse ya amino acid, yomwe imadula mulingo wa mapuloteni a soya pakati.
2. Phwando lachiwiri ndi mphindi 20-30 mutatha nkhomaliro molingana ndi chiwembu chomwecho.
3. Chakudya chachitatu chimatseka zenera la mapuloteni chifukwa cha kuwonongeka kwa masewera olimbitsa thupi minofu ya minofu.
4. Kudya kwachinayi kwa kugwedezeka kwa mapuloteni kumakhala pakati pa 5 ndi 7 pm kuti akhalebe ndi mphamvu yotsutsa.
5. Mapuloteni omaliza amakhala usiku.

Patsiku lopanda maphunziro:

1. Mapuloteni oyamba kudya m'mawa, mphindi 25-30 mutatha kudya. Izi zidzakulitsa mbiri yonse ya amino acid, yomwe imadula mulingo wa mapuloteni a soya pakati.
2. Phwando lachiwiri ndi mphindi 20-30 mutatha nkhomaliro molingana ndi chiwembu chomwecho.
3. Kudya kwachitatu kwa kugwedezeka kwamapuloteni kumakhala pakati pa 17-19 koloko madzulo kuti muchepetse kuwonongeka kwa minofu.
4. Mapuloteni omaliza amakhala usiku.

Magwiridwe amasewera

Tsoka ilo, chifukwa cha mawonekedwe ake osakwanira a amino acid, ngakhale kudzipatula kwa soya kuli ndi mphamvu zochepa kwambiri zopezera ndikusunga minofu. Zotsatira zabwino, mapuloteni a soya amalimbikitsidwa kuti aziphatikizidwa ndi nthambi zama amino acid. Komabe, malinga ndi malingaliro azachuma, kusinthira kwa ma amino acid omwe akupezeka pachokha ndi soya ndizovuta kwambiri. Ndiotsika mtengo kwambiri kugula mapuloteni a Whey pafupipafupi ndikukhala ndi mphamvu zambiri popanda zovuta zina.

Nthawi yomweyo, ndikamagwiritsa ntchito gawo loyeretsedwa kwanthawi yayitali, ndizotheka kukwaniritsa zotsatira zowonjezeka osati pakuwonjezera njira za anabolic, koma ndikuletsa kwathunthu katemera mthupi. Iyi ndi njira ina yokwaniritsira myofibrillar hypertrophy.

Atsikana okha

Ndipo tsopano funso lakale lomwe atsikana onse amafunsa - kodi mapuloteni a soya angakuthandizeni kuti muchepetse thupi? Yankho ndilo inde. Kwa thupi lachikazi, zovuta zonse za mapuloteni a soya amasandulika kukhala zabwino. Izi zimagwira makamaka pazinthu zotsika mtengo zotsika mtengo, osati kudzipatula kwa soya. Kodi ma phytoestrogens omwe amapezeka mu gawo la soya amakuthandizani bwanji kukwaniritsa zolinga zanu zakale?

Izi zimathandizira pakakhala zovuta:

1. Chiyambi mahomoni ndi dekhetsa. Izi ndizothandiza makamaka pakakhala kusokonezeka kwa msambo, komwe nthawi zambiri kumachitika chifukwa chodya mopitilira muyeso.
2. Mulingo wa virilization wafupika.
3. Kutuluka kwa madzimadzi mthupi kumachepa ndikuchepa kwama sodium.
4. Minofu ya minofu imakhala yotanuka chifukwa cha zinthu zomwe zili mu protein.
5. Kusungunuka kumawongolera bwino chifukwa cha ulusi wophatikizidwa ndi ulusi wa soya.

Ndipo chofunika kwambiri: mapuloteni a soya amakulolani kuti mukhalebe ndi kukula kwa mawere, ndipo nthawi zambiri mumawonjezera, ngakhale kuchepa kwa thupi... Mwina ndichifukwa chake gawo la soya ndilotchuka kwambiri pakulimbitsa thupi kwa azimayi.

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Zotsatira

Mapuloteni a soya ndi opanda ungwiro. Kutsika kwake ndi nyambo yomwe ingasinthe kukhala zotsatira zosasinthika kwa wothamanga. Koma ngati mulibe mavitamini ena, kapena mumachokera kuchikhalidwe cha zamasamba, soya pezani (osati puloteni yapakale, koma kudzipatula) ndiyo njira yokhayo yopezera mapuloteni okwanira osagwiritsa ntchito bajeti. Chinyengo chake ndikuti kudzipatula kwa soya ndikotsika mtengo kwambiri kuposa zakudya zina zamasamba.

Kwa ena onse, ndibwino kuti mugwiritse ntchito ndalama ndikugula ma protein a whey. Mukamachita izi, mudzapewa kukokedwa kosasangalatsa, komwe ndikofunikira kwambiri kwa othamanga owongoka omwe ma testosterone amakhala pamwamba pang'ono poyambira.

Onerani kanemayo: Francis Chan Sermons - Your Endurance Inspired By Hope In Our Lord Jesus (November 2024).