Protein: sezvamunoita, mutengo. Best mapuroteni nokuti muchiuto kuti kwetsandanyama. Russian mapuroteni

Munhu wose anoziva kuti mapuroteni - Nde chivakwa zvinhu, izvo zvinobatanidzwa pakuvaka masero dzevanhu. A puroteni, uyewo, ndivo mapuroteni vakawanda kuti pave tsandanyama kukura. Naizvozvo sportsmen - huru vatengi kushandisa mitambo mapuroteni, yakabereka somunhu upfu yakaoma.

The zita "mapuroteni" rinobva Greek protos, rinoreva "wokutanga, chinonyanya kukosha."

Mapuroteni hazvisi chete zvakakosha tsandanyama kukura, sezvo ivo vari kwainyanya nesimba uye simba. Ivowo inoita kuti tsandanyama kupora pashure vanga vaneta.

Chii chinonzi puroteni

Chii Protein? The Zvinoumba ichi acho nyore. Izvi puroteni Kuisa pfungwa pachinhu chakanga anenge 100% rakaoma nezvakasanganiswa.

Akawana mapuroteni nokuti kugadzirwa mapuroteni zvavo kwakajairika zvigadzirwa:

• whey anopa whey mapuroteni (patsanura, Kuisa pfungwa pachinhu);
• mukaka - casein;
• zai inobereka zai mapuroteni;
• Sou - Sou;
• mupunga;
• multicomponent (kunovhengana anoverengeka siyana).

Upfu kugadzirwa kwacho ndiko feedstock vari chakatsindirwa mafuta, mvura, makabhohaidhiretsi uye nezvimwe zvisingakoshi zvinoriumba, kwamakadarika iri vakawana puroteni upfu uye pfungwa. By feedstock mhando mapuroteni akakamurwa chirimwa uye mhuka. Rinodyiwa mapuroteni upfu chinhu puroteni kuzununguka.

Inoda kuramba mapuroteni

Sezvo puroteni - a sezvamunoita kusanganisira chete kuramba mapuroteni, zvinoreva kuti zvimwe unhu risingabereki nhaka. Kureva, zviri zvakafanana yakabikwa zai mapuroteni. Izvi zvinomutsa mubvunzo wokuti nomutambi atore yakawanda kwetsandanyama, kana zviri ukaparadza munhu yakakura uwandu chehove zai chena.

Mhinduro yacho iri pachena: Ichokwadi kwete. Kubva nyore kushandisa tsandanyama mapuroteni sezvo zvokudya hazviguti kukura. Zvakawanda zvinoenderana zvinhu yokurovedza tinova tsandanyama uye zvakaitika nomutambi.

Zvose zvinovaka muviri zvinodiwa nomuviri, zviri kwakajairika zvokudya zvakakwana uwandu. Naizvozvo, beginners mapuroteni yaunodya iri zvachose kwete zvinodiwa chero haana kuenda kushanda zviyero kwakawedzera, kupfuura mapaundi anenge zana. Ndipo apo Muviri wake uye vanofanira kubvuma yakawanda mapuroteni. Izvi zvichaitika kwete kwokutanga pane pagore maitiro kudzidziswa.

Asi avo muviri vari kuita nguva dzose uye kwenguva refu, nokuda basa rakaoma tsandanyama kugamuchira chirungiso kunodiwa. Inogona pamwe nokutora anabolic zvinodhaka kudzivisa chero amino iine acid kushayiwa mumuviri.

Mhando mapuroteni uye nzira mukugadzira

Beginners Welcome dzichiitika mapuroteni vatambi vari kushamisika: "sei kusarudza zvakanaka mapuroteni nokuda kwetsandanyama kuisa ? Pakati zvose kusiyana kwemarudzi ayo"

Suppliers zvinovaka muviri mapuroteni kubva dzinongoitika zvekudya indisputably nyama, hove, mazai, yehuku nezvinogadzirwa nomukaka. Asi kudya chitsama nechikafu chinodiwa kuti mapuroteni kurimwa munzvimbo muviri vobatanidzwa ari mutambi, hazvitomboiti. Uye pano kuyamura mapuroteni chinozunungusa kuti vakarambana kubva mapuroteni upfu.

Kusarudza imwe mhando kunoenderana ayo ezvinhu kudzidziswa uye zvinangwa mutambi wacho.

Mapuroteni akakamurwa marudzi anotevera:

1. Mukaka. Zvinonzi vakawana takaparadzana mafuta uye lactose mumukaka kubudikidza mupise. The zvinoriumba maviri vari pamusana izvi: casein uye whey.
2. Whey mapuroteni. The Kuronga whey upfu akawana mupise rikurumidze. Izvi mhando chirungiso iri soluble nemvura, pakarepo ozeyewa nokukurumidza kuburikidza paakanunura zvinokosha amino acids kuti tsandanyama. Upfu kuitika pamusoro 70% mapuroteni, anonzi Kuisa pfungwa pachinhu chimwe, vanenge 90% - patsanura vanopfuura 90% - the hydrolyzate ndiko yaunganidzwa hydrolysis pakati yapfuura kwemarudzi. The yepamusoro wevasungwa, dzakanga dziri digestibility uye mwero kugaya pamusoro powder.
3. Casein. Rinomirira micromicelles (idenderedzwa nezvimedu) hakusi soluble mumvura, zvishoma nezvishoma yokuita zvinoitwa muviri. Somugumisiro, nomumugwagwa kwaitora nguva goho kwazviri, nokudaro achiita mashandiro vadzivirirwe tsandanyama catabolism. Yakabudiswa neZvapupu wakaisvonaka filtration uye kubatana nahwo yavaibvisa, calcium potassium. Zvichienderana murwiyo, rakakamurwa micellar mapuroteni hydrolyzate, yavaibvisa, potassium kana karusiyamu caseinate.
4. Zai Protein. sezvamunoita Its ndiye akafanana kuti puroteni mazai, iyo ine makumi mana yakasiyana zvisaririra okunze, uyewo zhinji amino acids uye kunoita kuti tsandanyama kukura. Whey iri ozeyewa zvishoma nezvishoma, asi nokukurumidza kupfuura casein upfu.
5. Sou, iyo anonzi akakwana nokuti rine zvose zvinokosha amino acids. Uyewo ane arginine uye glutamine, nokukurumidza ozeyewa.
6. Rice. upfu ichi yaigadzirwa kuburikidza azvikuya zvisvundu mupunga, hereinafter akatsaurwa nokusanzwira makabhohaidhiretsi, murwiyo iri yakasvinwa. The zvichiguma upfu rine vanenge 90% mapuroteni, nyore ozeyewa.

Sei kutora chinamatidzwa

mapuroteni kugamuchirwa zvinoenderana nokudzidziswa nzira, saka ine zvachiri:

1. Mukaka upfu inokurudzirwa kudya kunonyanya usiku uye pakati kudya. Izvi imhaka ndechokuti casein zvishoma nezvishoma kunyura, zvichiguma tsandanyama amino acids sequentially zvokudya.
2. Nokuda kutsanya kubudiswa whey mapuroteni zvakanaka kushandisa vasati uye pashure kuchikoro kukurumidza kupiwa micronutrients netsandanyama.
3. Casein mapuroteni unobatanidzwa pamwe serum, wakatorwa pashure muviri. Izvi zvinoita tsandanyama kukura. A mabiko kudzivisa disintegration yavo upfu pamberi yokurara.
4. Nokuti vaya vanotambura lactose kusashivirirana kana chisimbwa kuti mukaka mapuroteni, zai upfu zvakanaka. Uyewo akakodzera vaya havadi zvakabikwa mazai banal.
5. Soyabhinzi kune vatambi vanoda kuvaka tsandanyama, asi haadi kuti kutora mapurotini mhuka. Zvinokurudzirwa kuti kutora Sou mapuroteni pashure Workout, uye pamberi payo, kubudikidza tichibatanidza kushandiswa serum uye casein.
6. Uyewo, asati uye pakarepo pashure kurovedza simba inokurudzirwa kushandisa mupunga mapuroteni. Zviri zvikuru vegetarians, zvakanaka hwakakanyiwa whey upfu.

mapuroteni mixes

Kuti tiwane rinobatsira zvikuru uye inobudirira zvivako zviri Nezvakakuyiwa inokurudzirwa kubudisa kongiri pakubhadhara akasiyana mapurotini. The Zvakanyanya Kunaka Panguva Yepamuviri Zvinoumba cocktaileja dzakadaro rinobatanidza zvose kuvakwa uye rokudzorera kukanganisa tsandanyama tishu.

Rakajairika blends ndiwo:

• Whey Zindoga Fungai Plus yakakodzera womuchato vasati uye pashure chikoro.
• Whey mapuroteni Zindoga hydrolyzate plus vakakurumidza ozeyewa, mutengo uri zvishoma kupfuura vamwe. Rakundwa sezvo yapfuura mumwe.
• The musanganiswa whey uye mukaka mapuroteni. Cheap mapuroteni ane hunoshatisa zvivako zvakafanana whey uye casein.
• Sanganisa kuti casein uye whey. sezvamunoita izvozvi kubudirira mukuru kunyatsoshanda vabvuma chero nguva.
• Rine upfu anoumbwa casein, whey uye Sou. Zviri anodhura pane dzimwe yeimwe, izvo anoruramiswa ehupfumi ayo. Zvinokurudzirwa kugamuchira, zvisinei kudzidziswa.
• Sanganisa mazai, casein uye whey. Dzakakodzera dzokumhanya usanwa nguva kudya mazai, Chine anobatsira ehupfumi zhinji.
• Sanganisa - muriwo mapuroteni. The Zvinoumba yakadaro inogona kuparadzwa vatambi vari sema kuti mazai uye mukaka: nayo ingasanganisira mupunga mapuroteni, Sou uye kunyange hemp. Inotungamirira chaiko nitric oxide kugadzirwa uye normalizes ropa riyerere kuti tsandanyama tishu.

Iyo mapuroteni anosarudzwa

Sports zvokudya indasitiri ane vakawanda vagadziri. The guru musiyano pakati sei tsandanyama zvinodhaka kugadzirwa imomo, pasinei dzakasiyana-siyana mavara mabhokisi, cost, okushambadza uye consultants zvaunotenda. Ivo chete yakasiyana kuravira, ari chikamu mapuroteni chete chairema upfu yokuvirisa uye mavhitaminzi. The yokupedzisira, sezvinei, haaruramiswi, sezvo isu kare zvakaratidza kuti yakanakisisa kushanda anopiwa mavhitamini, kana kutorwa yoga.

Popular pakati vatambi vari mapuroteni akadai vagadziri dzokumwe sezvo Weider, MHP, Optimum Nutrition, Syntrax, ALLMAX Nutrition, CytoSport, Dymatize Nutrition, BSN. Asi zvikuru zvenguva dzose zvose - Protein Gold mwero (Optimum Nutrition), ndezvaiye ichangobva chizvarwa anogadzirwa mapurotini. Rine Zvakanyanya Kunaka Panguva Yepamuviri Kuwanda vanoshingaira zvinhu zvakanaka nepakati, yakagadzirwa whey.

Usakanganwa kuti huru basa iri kuzadza mapuroteni kushayiwa mu mapuroteni kunowedzera mitoro, kana kwete zvakakwana vavo kunobva dzinongoitika chikafu. vatambi vakawanda vanoedza uchapedza zvokudya chete makemikari, sezvo ane zvinhu uye chiya chisingadiwi okunze, zvaizivikanwa muviri.

Anogona kushandiswa chirungiso uye zai upfu, iro rinoshandiswa confectionery indasitiri, zvakare yakanaka kuisa mapuroteni.

Popular Russian mapuroteni raimiririra muchiso Ironman, mugadziri - LLC "ART Modern sayenzi rwokugadzira." Uye kunyange ndiro chete boka kuti anoshandisa mukuru-michina nokuda firimu, utariri anomuona pacharo, iro richiri lagging shure European uye American vagadziri.

Production vanenge gumi nevaviri akasara mudzimba vagadziri, akadai "Fortogen", "Aktiformula", "Junior", "Atlas", "Hercules", sezvaari nomumwe ndoda.

Pakati Weightlifting vatambi ndeavo kushandisa sezvi- mapuroteni mucheche payakavakirwa - ichi mucheche Masvomhu akashandiswa kudyisa vacheche kusvikira mwedzi mishanu zera, pamwe kuwedzera Cocoa munuhwi. Izvi zvinosanganisira zvakanyatsonaka makabhohaidhiretsi, mapuroteni, uye vakarongeka yepamusoro mavhitamini, nokuti anenge akafanana mukaka waamai. muvhenganiswa unomiririra unhu uye kokupata mapuroteni.

Popularity kugadzirwa dzichiitika mapuroteni ndechokuti madota kuzadzisa zvinodiwa zvabuda vanofanira kudya shoma zvikuru pane kwakajairika zvigadzirwa zvaidikanwa chinangwa chete. Asi hapana anogona kutsiva zvinovaka muviri, saka zvokuwedzera vanofanira chete kuva hafu zvokudya.

Protein kuti tsandanyama. Benefits uye pokukuvadza

The chikuru mabasa ose tsandanyama mapuroteni ndiye kukura (kukura) uye kupora (rinoponesa) tsandanyama tishu. Mukuwedzera, puroteni usage zvakananga inotsigira sechivako sero pachayo. Uye chinonyanya kukosha - ndiwo muviri zvegore simba zvakakodzera kuti mutambi, uye amino acids. Saka, zvinofanira zvakanaka kunyura kupa mabasa aya.

Akapiwa izvi zvose, zvinonzi kuzivikanwa kuti yakanakisisa mapuroteni yokuwana dzakaonda tsandanyama - serum. Kurutivi iri casein sezvo okudzivirira mutambi kubva tsandanyama catabolism pakurara.

Kazhinji mubvunzo unomuka, kana puroteni kunokuvadza. Sezvo iyi inongova dzose mapuroteni, kwete. Kukuvadza nokuda kwayo zvakawandisa kuzivikanwa.

In kwakajairika semidesyatikilogrammovogo kwevanhu zvokudya, asi caloric chinodiwa kazhinji kuenzana 2500 kcal pazuva, mapuroteni vanoumba vanenge 100 g - iri 410 Kcal.

Menu ari kushingaira mubasa mutambi mumwechete uremu inofanira kusanganisira mimwe magiramu kusvika matatu mapuroteni chete kilogram kurema muviri, kureva dzinokwana 175 akasimuka kudya 275 magiramu mapuroteni, inova 1128 Kcal uye 3000 Kcal mu zvachose zuva.

Kana aingovawo munhu kana mutsva mutambi, uyo zvakawedzera kunwa mapuroteni hakusi zvakakodzera, zvose zvakafanana achashandisa nayo, puroteni zvinova iye kubatsira kukodzera. It hwakazara zvakaipa pakati pavo:

• kufuta uye vakarondedzera matambudziko;
• pamwe haana kugamuchira zvimwe mvura nemvura ;
• blockage of renal chiuno;
• kumhanyisa pamusoro urolithiasis;
• kungava kurwadziwa nomudumbu.

The mhedziso ndechokuti mapuroteni anogona kutorwa, asi kuti pakanga pasina divi omunhu, bvumidzwa muganhu inofanira kuchengetwa.

mapuroteni mutengo

Mari mapuroteni kunoenderana chaivo kukosha kwayo - Kubva digestible mapuroteni: mune muriwo mapuroteni zviri zvishoma kupfuura mhuka. Somugumisiro, miriwo mapuroteni achava isingadhuri.

Uyewo zvinokanganisawo nzira iyo puroteni yakaitwa. Price upfu yaunganidzwa microfiltration (Zindoga) kupfuura Kuisa pfungwa pachinhu chimwe. A hydrolysates, ayo yaunganidzwa enzymatic kurapwa, zvinotonyanya anodhura.

Kuderedza mari chigadzirwa kune vanenge 10%, vagadziri vakawanda zvakasiyana inonyanya oga.

Mari mapuroteni upfu, uye dzinosiyana zvichienderana kuzoona muchiso, pano kuridza basa mutengi chivimbo uye rudo.

Russian mapuroteni nezvezvipfuwo vatengi ndiwo yakachipa pashiri chigadzirwa (somuenzaniso, kare inotaurwa "Atlas" mari kubva 250 rubles por 1 kg), asi kunyange izvi hazvirevi kuwedzera kukurumbira ake. nyaya zvose vari kugadzira muitiro: yakaderera-wevasungwa akawana upfu kana musanganiswa chipa ingredients.

Sarudzo kusvika mutengi. Zvisinei, chokwadi ndechokuti vamwe vanosarudza zvakachipa Nezvakakuyiwa uye vamwe vanodavira kuti mwana chikafu yakavhenganiswa upfu mukaka, chakakodzera nani zvikuru pane kokupata mapuroteni nezvakasanganiswa.

Kana kutora mapuroteni

The chikuru Kubatsira puroteni wayo kunyatsoshanda pakushandisa kuwa pakati kudya. Zvino Muterere zvokudya zvinogona vaisanganisa pamwe mapuroteni Badami, pamwe mapuroteni-vapfumi dzinongoitika zvokudya.

Pakati vaipiwa, pane vamwe timeframe womuchato mapuroteni zvokuwedzera. Mitemo vari:

• mangwanani vanofanira kutora whey mapuroteni, nekuti pashure usiku kuti tsandanyama vari catabolic ezvinhu;
• pakati kudya snacking anobatsira casein mapuroteni nokuda kwayo anonoke kubudiswa - Iye restock mhasuro;
• mukati hafu yeawa pashure kudzidziswa zvakafanira kunwa coctail kuti Ndinoda-kuomeswa mapuroteni;
• ndisati ndarara ndiyo whey akakwana mapuroteni.

How kuti puroteni mumba

Kuti puroteni kuzununguka, unofanira mana magiramu mapuroteni upfu kuwedzera vari vaviri magirazi ose muto, mvura kana kuderedzwa mafuta mukaka uye ipapo Nyatsosanganisai. Rambai coctail iri kutendera kupfuura maawa maviri.

Nokuti zvakanaka arohwa upfu coctail pane mudziyo unokosha wakaita mukombe ine flange pajira riya kuti pakumedura nani nemavhinga - shaker. Place mugaba zvakakodzera zvinoriumba, zvinodikanwa kuzunungusa maminitsi mashoma zvikuru. Zvakaratidza zvakakwana arohwe, coctail wakatsetseka.

Asi pane imwe nzira: hapana chinhu chiri nani, sei kuti puroteni kubva dzinongoitika zvigadzirwa pachavo. Izvi zvinoda zvokubikisa uye blender nokuda ndokusanganisa. Mimwe Quick ndeinotevera:

1. Mukaka upfu - 3 tbsp. k, gelatin -. 15 g, 3 mazai, muto - 2 ST, 1 ST .. l. uchi.
2. Low-mafuta koteji chizi - 4 tbsp. k, mazai -. 2 zvidimbu, muto kana mukaka -. 400 g, mumwe muchero chando.
3. Yoghurt - 50 magiramu mukaka - 200 g, aizikirimu - 80 g, mumwe mabhanana, O flakes - polstakana.
4. Mukaka -. 2 tbsp, aizikirimu - 100 g, rimwe zai uye mumwe muchero.
5. Blueberries - 80g, aizikirimu - 100 g but - 1 tbsp. . Marita mukaka - 400 d
6. Chocolate (koko) - 30 g, yakaderera-mafuta yokurenda chizi - 50 magiramu, orenji muto - 1 ST hafu mabhanana ..
7. Cheese - 250 g, mabhanana maviri, yogati - yemafuta, jamhu kana manyuchi - 150 d

Saka unogona kugadzira mukaravhani mapuroteni nyore. mutengo wayo ichava pasi, uye kunaka uhwu - nguva dzose pamusoro, nokuti unogona kuwedzera siyana muchero chaunofarira. Tora musha chinobatsira mapuroteni kuzununguka pachinzvimbo zvemangwanani uye napamberi yokurara.