Protein upfu: apo kunotenga, kubatsira uye pokukuvadza

A pfupi refu yenguva puroteni upfu chinhu chakaipa Mishonga chinamatidzwa tigutsikane kuti muviri uye nedzimwe vatambi panguva kurovedza. Kuziva kuti puroteni chinhu chinokosha mbishi zvinhu pamusoro pokudzorerwa, kuchengetedza, uye tsandanyama kukura, vaikurumidza vanodavira kuti upfu akadyiswa mapuroteni - mari musiyano wezvinyorwa kuwana zvakakwana kutsvakwa fuma, izvo, kunze, iri nyore kunyura.

Protein upfu - chii ichi?

Nhasi, vateveri vakawanda mararamiro utano uye mutambo handizivi akazvionera pamusoro dzinonakidza chikafu, kunzi puroteni kana puroteni upfu. Chii chinoumba zvokudya? The puroteni upfu - musanganiswa akaoma sezvamunoita, zviri izvo hwakavakirwa mapuroteni. Zvakakosha kuziva kuti puroteni upfu, inowanzoratidza dzimwe yokuvirisa muchimiro mavhitaminzi kuti zvinobatsira kuti kushanda zvose muviri enyika.

Chinangwa chikuru puroteni upfu anotsigira vatambi pamusoro pokugadzwa anodiwa pamwero tsandanyama kukura. Zvisinei, mushonga ano uye dietetics kutungamirira ruzhinji kuziva yokuti zvokudya mapuroteni - a chigadzirwa kwete mumitambo chete, asiwo chokudzivirira kudya kunovaka. Zvinofanira kucherechedzwa kuti sechivako puroteni dzinozununguka kunosanganisira zvikuru vakasarudzwa zvicherwa kuti dzinoita kuti muviri womunhu kugaya saka nyore rakawanda chaizvo mapurotini.

Varieties mapuroteni Nezvakakuyiwa

Chinokosha ndechokuti puroteni drink upfu inogona rusununguko zvakasiyana zvatariswa zvichienderana chaizvo chigadzirwa nenhumbi. Dzazvinogara kupatsanura hunobva maviri anokosha parameters: mhando Sefa uye ane puroteni kunobva. Saka, maererano rokutanga unhu tsika kusiyanisa marudzi anotevera mapuroteni Nezvakakuyiwa:

• The Kuisa pfungwa pachinhu yakanga yaunganidzwa filtration yacho puroteni. Zvinofanira kucherechedzwa kuti iyi nyaya puroteni chakapatsanurwa anenge 35-85%.
• Zindoga, takaberekwa tine dzakakwirira kuchena, kana zvichienzaniswa Kuisa pfungwa pachinhu chimwe. Percentage mapuroteni kupfigira panyaya rinosvika 95%.
• A hydrolyzate kunokonzerwa puroteni kurapwa pane unyanzvi. Panoparadzana mwoyo nokukurumidza kupinda tsandanyama rinenge uye ipapo ozeyewa pakarepo. Puroteni tigutsikane hazvisi vanenge 95%.

Zvichienderana puroteni anokonzera chigadzirwa riri Classified sezvinotevera:

• Puroteni upfu akawana kubva mukaka (a chigadzirwa rakakurumbira munharaunda).
• Zai Protein.
• Beef mapuroteni (the isingawanzowanikwi chigadzirwa vose kukurukurwa).
• Mapuroteni kuti miriwo mavambo: gorosi, Sou, mupunga uye zvichingodaro.
• Mapuroteni ine guru nhamba yenhengo. Wakaisa uku vyshepredstavlennyh zvigadzirwa, somugumisiro iyo inowana wakanaka kushanda.

The kushanda chigadzirwa

Protein Nezvakakuyiwa somunhu mumwe nomumwe uye hama mwero chikumbiro redunhu, zvinosanganisira zvinotevera dzokugara:

• Uremu, kana zvichidiwa anononoka-digesting mapuroteni. Muchiitiko ichi zvinokurudzirwa kushandisa kunzwisisa chigadzirwa masikati, uye casein - ndisati ndarara.
• Qualitative saturation muviri micronutrients, simba (semuenzaniso, kudzidzisa mitambo zvakakodzera kushandisa whey mapuroteni) uye amino acids.
• Pfungwa patsva kuti tsandanyama rinenge pashure simba mutoro (rakakodzera casein mapuroteni).
• Muviri-nokuomesa, umo zvinokurudzirwa kushandisa whey mapuroteni zindoga.
• Set of uremu muviri, iyo yakafanana chigadzirwa akadai whey mapuroteni Kuisa pfungwa pachinhu chimwe.

Where kutenga mapuroteni upfu? kukosha chigadzirwa

nhungamiro Asati pamusoro kutenga mapuroteni chigadzirwa zvinofanira kucherechedzwa kuti pane mapuroteni Russian zhinji dzinokanganisa utano. Izvi zvinofanira kusanganisira kusimba chisingakoshi Nezvakakuyiwa, akadai "Titan" kana kuti "Entente". chigadzirwa nani inopa makambani akadai "supersets" uye IRONMAN.

Kuti dziti zviduku kukosha upfu richinzi mukati 1500-1800 rubles (pa 77 zvikamu 24 magiramu). Unogona kutenga mapuroteni upfu pane chezvinodhaka kana dzakagadzirirwa chitoro. Sezvingatarisirwa ichokwadi kuti muMoscow kutenga chigadzirwa hapana dambudziko, nokuti ayo pfungwa rokutengesa angarega kuzopa widest siyana chero chigadzirwa nokuti ndiro guta guru. More zvakaoma nyaya panyaya enyika, asi kunyange pano pane inotsiva mbiri dzakanaka: yokutsiva mapuroteni upfu chinhu dzinongoitika chigadzirwa kana ane hurongwa puroteni kubudikidza Internet.

Sei kusarudza puroteni upfu?

Zvinofanira kucherechedzwa kuti munhu arege kuona zvinhu zvinoverengeka, ramakagadzwa Zvinotevera huru wokusarudza kwacho mapuroteni upfu:

• High-mafuta zvokudya.
• Kuvapo uhwiro nevasori (semuenzaniso, nzanga ano kazhinji anosarudza Chocolate kana Vanilla mapuroteni upfu).
• Kuvapo sweeteners zvinonaka.
• The mwero solubility of chigadzirwa mumvura.
• Kugona kugadzirira coctail kupfuura zvinogamuchirika nzira munhu (somuenzaniso, ikozvino kazhinji voruzhinji chisarudzo rinomira panzvimbo cocktaileja, iyo inogona kugadzirwa pasina kushandisa blender).
• Mwero Absorção de Água nomuviri chigadzirwa (mapuroteni upfu vari chezvinodhaka - chaizvo panyaya chinhu mhinduro).
• Kunanga chikumbiro dzidziso (somuenzaniso, nhasi kwakakurumbira chaizvo mapuroteni upfu uremu).

Zvakanakira nekuipira chigadzirwa

Kufanana chimwe chigadzirwa, mapuroteni upfu ine zvakanakira nekuipira. Saka, chikuru zvakanakira mapuroteni ndizvo zvinotevera zvinhu:

• The wakachena chigadzirwa, kunyange chokwadi ichi kubva inoshanda nemaonero uye asingauyi kutamba chero basa kana totaura uremu.
• Kushanda, zvivanakire kushandisa iyo kunokonzerwa proteinaceous upfu. Rinogona kutora kwese, zvichiita yakanaka makomo, vaibvakacha uye mamwe magariro Mapato, vaitungamirira vapfumi nemararamiro.

Zvinhu izvi yairwirwa zvakanaka, vambosiya zvayakanakira zvakananga sezvamunoita. Saka, hwakapiwa outs mapuroteni upfu? Kazhinji, vari kuongorora zvimwe zvipi chigadzirwa rine basa chete drawback rimwe: mumwe simba kunongova. Asi kunyange izvi hazvina kuipa - chete kufanana nevechiduku, kuti vanhu vacho kuva musoro wavo, hazvisi nyore kubvumirana zvakagadzirwa kutora remakore makumi maviri okutanga uye kunakidzwa ake New!

Weight Loss: Protein Cocktail

Pasinei nokuti weupfu zvokudya pamusoro pemisimboti dzinongoitika uye murume zvichipomerwa vanofanira "munhu" zvigadzirwa, yepamusoro mapuroteni haisi muduku zvishoma kukuvadza muviri ukuwo, zvose matambudziko chete misoro yedu. Saka asingaoneki, asi chaizvo kuoma kunoratidzwa vasiri kugamuchirwa ane nzira itsva chigadzirwa, kazhinji kunotungamirira kwete chaizvo anosetsa nemigumisiro. Somuenzaniso, French vanenge mamiriyoni 20 wakafuta kutambura nhasi. Chii chinotadzisa kubva achichinja kuita zvinhu zvitsva uye kuti nhamba yako nani?

Sei mapuroteni chinozunungusa? Chokwadi chokuti yaunodya zvavo zuva nezuva anogona kupa-kare kunzwa saturation ukuwo, kushomeka uwandu macalorie kuparadzwa nevanhu. Somugumisiro, zvose zviri nyore. Saka wadii?

Zvinoita kuderedza uremu iyi nzira?

Pachishandiswa pamusoro apa, tinogona kugumisa kuti nokushandisa imwe puroteni cocktaileja uremu ingangodaro, kunyanya kana iwe sangana vanoshandisa yavo yakarurama kwadzinoita zuva (kurara zvakanaka, mwero iri basa), zvokudya uye, chokwadi, nguva nenguva kurovedza muviri, kana ari kugwinya, iyo yokurovedza muviri kana kutamba.

Zvisinei, tinofanira kuyeuka kuti kushandiswa zvikuru yakawanda mapuroteni cocktaileja kunogona taisireva, kunyanya kana totaura vakadzi utano. Somuenzaniso, pasinei nokuti zviri mapuroteni wemisanganiswa vari chinokosha maererano calcium (uye hunoita kuti kudzivirira osteoporosis), kushandisa rakakodzera kudya kwenguva nguva kungaita Mhedziso kurasikirwa chinhu mumuviri.

Set tsandanyama pamwe mapuroteni upfu

Hazvina chakavanzika kuti munzanga yanhasi iri pachena tsika kuwedzera uwandu vatambi vanoshandisa mapuroteni Nezvakakuyiwa yokuwana dzakaonda tsandanyama. Zvakakosha kuziva kuti iyi, kuitira kuti vawane kunonyanyisa mugumisiro noruremekedzo kuwana kwetsandanyama atore 2-3 magiramu mapuroteni chete kilogram kuti bodyweight. Ndezvomuzvarirwo kuti vanhu vane basa upenyu chinzvimbo, havasi kuwana kudya yakawanda mapuroteni akadai pamwe mwero zvokudya. Ndokusaka ose zuva zvinobatsira mapuroteni rinodederesa kuti tsandanyama kukura yava kuwedzera. Kana ukapiwa chigadzirwa ichi, unofanira kuziva kuti zvakakodzera kushandisa coctail awa pamberi kudzidzisa kana makumi maviri maminitsi pashure Workout yenyu.

Sei ngozi uye inobudirira mapuroteni Nezvakakuyiwa?

On kubudirira chigadzirwa mune mubvunzo munyaya ino ine yakawanda mashoko uye mienzaniso, izvo zvakazara kunosimbisa efficacy mapuroteni Nezvakakuyiwa zvose maererano uremu, uye maererano kutaridza kwetsandanyama. Asi ngozi zvakadini chigadzirwa? Pano mubvunzo ndiyo chete nhamba! Chokwadi ndechokuti kune kushandisa mapuroteni upfu iri zvikuru dzakakwirira mishonga vanogona migumisiro, akadai zvakawedzera ngozi diverticulitis, kupatira, mwoyo chirwere, cheitsvo uye kunyange Oncology. Pakati zvishoma migumisiro kusanganisira kufuta pamwe gangaidzo pokushandisa chigadzirwa. Saka, tinogona kugumisa kuti zvakakosha kudya mapuroteni upfu maererano chipimo chemushonga, nechokwadi chokuti contraindications havachafaniri.

How kubika munhu puroteni upfu oga?

Protein upfu kuti pamba? Nyore! Kutanga nyore richava kupa munhu chaiwo mapuroteni drink yokubika, maererano izvo kudiwa pondo zana magiramu ose Curd pamwe mabhanana ugodira musanganiswa girazi romukaka, pashure iyo arohwe gobvu kuburikidza chisanganiso kana blender (panzvimbo mabhanana anogona kushandisa chero Jam). Chimwe resipi iri rinonaka chaizvo coctail mumwe zai mbishi, mumwe spoon uchi uye wakatemerwa nzungu (kuvhenganisa Nzira hwakafanana yapfuura mumwe). Kazhinji, Indaneti nhasi inomiririrwa zvakasiyana-siyana zvaungasarudza achigadzirira mapuroteni chinozunungusa asi hazvina chakavanzika zvikuru achiteverwa yokubika - self yagadzirwa, saka batidza okugadzira zvinhu, kushandisa zivo pamusoro zvigadzirwa - uye zvakawanda!