Milk Protein - Nā mea āpau e pono ai ʻoe e ʻike e pili ana i kahi Pāʻina Pāʻani

Me ka ʻole o ka nui o nā protein i loko o ke kino, huli ka ʻimi ʻana i nā mākala nani a ikaika hoʻi i treadmill ʻole. Me ka hemahema o ka mea kūkulu hale nui, ʻaʻole hiki ke manaʻo ʻia ka ulu ʻana o nā mākala. Akā ʻoiai ʻaʻole hiki i ke kino ke synthesize kūʻokoʻa i nā "ʻāpana" o nā amino acid e like me nā pono o ke bodybuilding, hoʻohana nā mea pāʻani i ka meaʻai haʻuki. ʻO ka protein waiū kahi ʻano o ka pauka protein paʻa. ʻO kēia ʻatikala e pili ana i nā hiʻohiʻona a me nā pono.

He aha ka protein protein

He maʻalahi ia no ka mea haʻuki hoʻomaka e huikau i ka nui o nā ʻano protein - whey, egg, casein ... Me ka waiū hoʻi. Akā maʻalahi e hoʻomaopopo. Ua lawa ka hoʻomaopopo ʻana i nā hana e hoʻonā ʻia ai kahi waihona pono.

I nā ʻōlelo o ka haku mele ʻana, he protein protein hoʻohui ʻia me ka casein a me nā protein whey. ʻO ka helu mua no 80% o ka hui, ʻo ka nui o ka whey he 20%.

Hana ʻia ka pauka mai ka waiū. I ka wā o ke kaʻina hana, ʻaneʻane pau loa nā momona a me nā waiwaʻa. ʻO ke koena maloʻo ʻaneʻane kokoke i ka protein. Wehe nā mea hana i nā mea pono ʻole, mālama i nā mea pono. ʻO ka hopena, loaʻa i ka mea haʻuki i kahi protein i hoʻohui ʻia - e like me ka mea i loaʻa i ka waiū holoʻokoʻa. Loaʻa ka pauka i nā polypeptides a me nā ʻāpana protein.

• lactoferrin;
• lactoperoxidase;
• nā antioxidants;
• lacto- a me immunoglobulins;
• hohonu o ka alpha a me ka beta lactose, etc.

ʻAʻole pono kahi mea pāʻani e hele hohonu i ka biochemistry e pōmaikaʻi ai i ka lawe ʻana o ka protein waiū. He mea nui e hoʻomaopopo i ke kumu o nā mea nui:

• hihia ʻo casein no ka synthes acid amino manawa lōʻihi - a i 6-8 mau hola;
• Hāʻawi ka serum i nā mākala me ka hānai protein protein hana - loaʻa i nā mākala nā kumuwaiwai kūkulu ma waena o 30-50 mau minuke ma hope o ka lawe ʻana i ka pākuʻi, akā ʻaʻole lōʻihi ka hopena o ka mea.

ʻO ka hui ʻana o nā ʻāpana ʻokoʻa i ke kumu hoʻonā i ka pilikia paʻakikī loa. Ma kekahi ʻaoʻao, ma hope o ka ʻai ʻana o nā protein, pono ke kino o ka mea ʻālapa e hoʻopiha hou i ka mea nalowale. Ma ka ʻaoʻao ʻē aʻe, he mea nui ka hoʻolako ʻana i nā mākala me ka "wela" wale nō, akā me ka hopena o ka protein "smfireing".

ʻAneʻane uku ka serum i ka nele o nā amino acid. Hoʻonohonoho ʻia ʻo Casein ma hope, e ʻae ʻole iā ʻoe e hopohopo e pili ana i ka catabolism no kekahi mau hola.

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Hōʻike ka papa i ka hoʻohui amino acid o 100 g o ka waihona. Kaha ʻia nā amino acid pono me kahi asterisk.

Nā ʻano o ka hana ʻana i kahi waihona haʻuki

Hele mai ka protein waiū i loko o ʻekolu mau hanana like ʻole:

• noʻonoʻo
• hoʻokaʻawale;
• hydrolyzate

Kūleʻa ka concentrate, akā ʻaʻole ka koho maʻemaʻe. Pākuʻi ʻia i nā hakina amino acid a me kekahi nui o ka lactose a me nā momona. ʻO kēia ka momona o ka waiū pauka. ʻO 35-85% ka nui o ka protein. No ka nui o ka nui o ka nui o nā protein, e nānā i ka ʻike ma ka ʻūlū a i ʻole i nā ʻōkuhi i ka hale kūʻai pūnaewele

ʻOi aku ka hoʻomaʻemaʻe o ka hoʻokaʻawale - loaʻa nā paukū 90-95% i nā hakina. ʻAneʻane ʻaʻohe lactose a momona ma aneʻi, kahi e koho ai i kēia koho i ka maikaʻi o ka uku ʻana i ka nele o nā amino acid ma mua a ma hope o ke aʻo ʻana. Eia kekahi, ʻoi aku ka uku o ka hoʻokaʻawale ma mua o ke koho aʻe.

Hana ʻia ka hydrolyzate e hydrolysis, kahi ʻenehana e pili ana i ka haki ʻana o nā mole mole protein i loko o nā mea liʻiliʻi. A ʻo kahi hopena, hoʻolilo ke kino i ka liʻiliʻi a me ka manawa e hoʻoweliweli i ka protein. ʻO ka hemahema o kēia koho ke kumu kūʻai kiʻekiʻe.

Ma muli o ke kumukūʻai maʻamau / kūlana maikaʻi, ʻo ka hopena ʻoi loa ka hoʻokaʻawale ʻana i ka waiū. Me kona kōkua, e hoʻopihapiha ʻoe i ka deficit amino acid me ka ʻole o ka amo ʻana i kāu kālā.

He aha ka hopena

ʻO ke kumu nui o ka protein waiū e hoʻopiha i nā mākala me nā mea e hōʻoia i ka ulu ʻana o nā mākala. ʻO kahi hana hou aʻe o ka mea hoʻopihapiha e pale i ka haki ʻana o nā olonā (catabolism).

I ka like like, hoʻonā ka protein protein i nā pilikia ʻē aʻe:

• hoʻonui i ka hoʻomanawanui;
• hōʻeleu i ka hoʻihoʻi hope ʻana i ka hana;
• kākoʻo i ka hana kino;
• hoʻonani i ka manaʻo o ka pōloli.

ʻO ka papa o nā hana i hoʻonā ʻia e kahi haʻuki haʻuki e ʻae ai ʻaʻole wale i nā bodybuilder a me nā ʻelele ʻē aʻe o nā haʻuki ikaika e pono ai. ʻO nā wahine e makemake ana e hoʻopau i ka momona o ke kino a kani i ko lākou mau mākala e ʻike pū lākou i ka hopena o ka lawe ʻana i ka "waiū". A ʻaʻole ʻo ia wale nō. ʻO ka hoʻohana ʻana o nā protein (ʻaʻole ʻo ka waiū wale nō) kahi hopena maikaʻi i ka ʻili. Mālama nā ʻino ʻAmino i ka ʻili, hoʻoponopono iā ia ma hope o ka hōʻino a hoʻoulu i ka ulu ʻana o nā hunaola ʻōpio.

© Starsstudio - stock.adobe.com

Pōmaikaʻi a hōʻino

No ka poʻe i heluhelu a hiki i kēia kuhi, ua maopopo nā pōmaikaʻi o ka hui pū ʻana o ka whey a me ka casein. Akā he ʻaoʻao ʻelua ko kēlā me kēia kālā.

Ma ka lawe ʻana i ka pākuʻi i kahi huina kūpono, ʻaʻole pono ʻoe e hopohopo no nā hopena ʻaoʻao. Hiki i ka hope ke ala wale i ka hihia o ka hoʻomanawanui ʻole o kēlā me kēia. Hōʻike ʻia nā pilikia ma ka huhū o ka ʻōpū a me nā hanana like.

Ke hiki mai i ka nui o ka protein, ʻaʻohe 100% hopena maikaʻi ʻole o "overdose". Aia nā hōʻike e kuhikuhi ana i nā pilikia e hiki ke loaʻa. Hiki i nā nui o nā protein ke hoʻopili maikaʻi i nā ʻōnaehana o ke kino - ka maʻi o ka maʻi, ka iwi, ka excretory.

ʻOiai ʻo nā ʻike i hōʻike ʻole i ka makemake i nā protein i loko o ke kino e kūʻēʻē ana, ʻoi aku ka maikaʻi o ka hōʻole ʻole iā ia. Lawe i nā mea hoʻopihapiha i kahi huina kūpono, a maikaʻi wale nō ka hopena. E palekana, e nīnau i ke kauka kūpono ma mua o ka lawe ʻana.

Pehea e lawe ai i ka protein

Pono ka protein waiū:

• i ka hōʻiliʻili lehulehu;
• i ka wā maloʻo;
• me ka hoʻēmi ʻana o nā mālama momona (pili ʻaʻole wale no nā bodybuilder).

ʻO ka koho ʻoi loa e lawe i nā kaʻawale a i ʻole nā ​​hydrolysates 1-3 mau manawa i ka lā. Ma muli o nā peculiarities o ka hui pū ʻana o nā protein "wikiwiki" a "lohi", koi ʻia ka protein e hoʻopau ʻia ma mua a me / a ma hope paha o ka hoʻomaʻamaʻa ʻana, ma mua o ka moe a ma waena o nā meaʻai.

Ma hope koke o ka hoʻomaʻamaʻa ʻana, pili nui ka serum me kona hiki ke hoʻopiha hou i nā nalo o ka protein. Ma mua o ka hiamoe ʻana, hele mai ka casein i mea pāʻani - e mālama ia i nā mākala mai ka catabolism nocturnal. He mea maikaʻi loa ka hopena casein like inā ʻaʻohe ala e ʻai ai i ka manawa e like me ka papa hana bodybuilding.

E nānā i ka wikiō: Pili Aloha (Mei 2025).