Waa kuwee protein fiican in bartilmaameedku yahay in la kordhiyo mass muruqa?

Borotiin helay caan leh dhalashada ee nafaqada isboortiga. protein, taasina waa element muhiim ah in cunto ee ciyaaraha fudud ah. Tani waa wax soo saarka gaar ah la content protein sare (70-95%) iyo borotiinka loo yaqaan in ay element ugu weyn ee dhismaha mass muruqa. Marka ee jirka, protein la dhegay inay amino acids in si toos ah ka qayb unugyada formation iyo muruqa. Sayidka, koritaanka murqaha ku xiran tahay xaddiga protein baabbi'iyey. Laakiin, waxaa jira dad badan oo kala duwan noocyada kala duwan ee borotiinada. Sidaas oo protein waa ninka ugu fiican?

Si fudud digestible ( "si degdeg ah") protein - waa borotiinada myse. protein Tani waxaa la qaadan karaa waqti kasta - hor iyo ka dib tababarka a subaxdii ama galabtii. Waxaa jira protein saafi ah - protein "Gooni" oo kaabaya la xaddi weyn oo carbohydrates - ". Miisaanka gainer"

protein gaabis ah ama myse - waxaa Casein borotiinada. protein Tani waa lagama maarmaan in la qaato habeenkii ama u dhaxaysa xiliyada cuntada in muddo badan oo waqtiga, maxaa yeelay, protein myse ah, is geliyey caloosha "bedelay" gelin a "gel." Taas macnaheedu waa in ay cholesterol iyo dheefshiidka dheeraad ah u baahan tahay waqti aad u badan ku protein "si degdeg ah".

Gainer waxaa haboon?

Erayga "gainer" waxaa laga fal Ingiriisi ah in ay helaan, taas oo macnaheedu yahay in ay helaan ama kordhin. Gainer - waa protein legkousvaevaemy (caano ama ukun), kaas oo intaa ku daray carbohydrates degdeg ah, sida sonkorta ama fructose. Xaaladaha qaarkood, waxaa lagu daray iyo creatine. Doorka creatine waa in la kordhiyo muruqyada muuqaal ah.

Shaqooyinka wax soo saarka this ee replenishing tamarta muruqa ka dib tababarka iyo in xawaaraha ee Avv borotiinka ku jira unugyada muruqa. Si kastaba ha ahaatee, waxaa laguma talinayo in ay qaataan ciyaartoyda miisaanka gainer kuwaas oo ay ka shaqeeyeen on gargaarka, ama lumiyaan miisaan badan. Gainer kordhiyaa ma unugyada muruqa oo kaliya, laakiin sidoo kale baruurta, sababtoo ah waa mid aad u nafaqo badan.

Caadooyinka Protein qaata

Waayo, dadka aan ku lug leeyihiin isboortiga, heerka isticmaalka protein waa loo siman yahay si 1.5 g halkii 1 kg ee miisaanka jidhka maalin kasta, iyo ciyaartoyda, xeerkan dheeraad ah - 2-2.5 g halkii 1 kg. Tusaale ahaan, haddii qof oo doonaya in ay kor u muruqa oo miisaankiisuna wuxuu ku saabsan yahay 75 kg, waa in markaas 150-200 g of protein maalin kasta.

100 garaam oo hilib ka kooban oo ku saabsan 20-25 grams of protein iyo saabsan 80g of protein qof gubtay, maalin cunto. Hadaba, waxa ka maqan 70-120 g, taas oo loo baahan yahay in la buuxiyo isku dar ah protein ah.

xeerarka Admission protein

Borotiin qaado is biirsaday in si fudud isu diyaarin kartaa. Sida caadiga ah, ay ku jiraan protein, caano ama biyo iyo waxyaabo kale, sida midhaha. Iyada oo taageero ka days a qaybaha oo dhan waxaa Darwiish ilaa. Way adag tahay in la yidhaahdo oo protein waa ugu fiican, maxaa yeelay, kulligood way wada leeyihiin gool oo kala duwan. Haddii qof ayaa ka shaqaynaysa gargaarka, ka dibna waxaa lagama maarmaan ah in ay qaataan protein saafi ah ka dib markii uu tababarka a. Haddii mass, miisaanka gainer. protein saafi ah waa in la qaataa subaxdii ka hor jimicsiga iyo maalintii oo dhan. protein Casein gaabiyaa ama yeelanina baahan yahay habeenka. Tan iyo jidhka bini'aadamka waqti awoodo si uu u nuugo 40 garaam oo protein, sidaa darteed waxaa lagama maarmaan ah in ay kala qaybiyaan Protein soo dhaweynta - 1 ama 2 qaado qaaday inta lagu jiro maalinta iyo inta lagu jiro hadhuudhka ah waa 1 qaaddo.

Shuruudaha xulashada of protein

Qaab dhismeedka Protein - kaaliyaha ugu daacadsan ee doorashada iyo habka ay u heli protein ka wanaagsan. isku protein kala duwan ka kooban min 40 ilaa 85% protein saafi ah, oo inta badan qofka iibsada sonkor ah caadiga ah. qiimaha Low waa in aanay noqon Faraj ugu weyn ee doorashada.

Waxaa lagama maarmaan ah inaad wax ka barato ka kooban oo hab isticmaalka tilmaamay on qoraalka ka hor intaadan go'aansan nooca protein waa ka wanaagsan. qayb protein Mid ka mid ah tayada wanaagsan ee 30 g oo ka kooban 24 g oo borotiin ah.

Borotiin koritaanka murqaha ay sabab u content protein sare waa ku saleysan oo ka mid ah koritaanka. Aan isticmaalka borotiinada adag tahay in la gaaro natiijo la taaban karo tababarka. Protein waa in si sax ah loo qaaday. Si aad si sax ah u ogaadaan oo protein waa ugu fiican iyo adiga kugu habboon, la tasho dhakhtarkaaga.