Nā pōmaikaʻi a me nā hōʻino o ka protein soy a pehea e lawe pono ai

Ke noʻonoʻo nei i nā kumuwaiwai like ʻole o ka protein, ma hope a ma hope e hiki ai i ka mea haʻuki i ka hopena he pipiʻi loa ia e lawe i nā protein hua manu paʻakikī. ʻO ke kumu kūʻai kiʻekiʻe o ka huahana ʻaʻole ia e hōʻole i ka ʻoiaʻiʻo o ka lawe ʻana i nā haʻuki haʻuki e hoʻonui wikiwiki i ka ulu ʻana o nā mākala, a i kekahi mau hihia ke alakaʻi ʻia i hyperplasia. ʻO ia i nā manawa e like me kēia e huli ai ka hapa nui i kahi kumu o nā mea maka e like me ka protein soy. He aha nā mea maikaʻi a me nā mea hōʻino? Pono ʻoe e hoʻohana i kahi kumu soy o ka protein protein? E loaʻa nā pane kikoʻī i kēia mau nīnau i ka ʻatikala.

ʻIke laulā

Wehewehe

He aha ka Soy Protein? He protein ia mai loko mai o ka soy. Hoʻohana mua ʻia ia i nā makahiki 80 o ke kenekulia i hala, i ka wā i ʻike ai lākou i nā pōmaikaʻi o ka hoʻohana ʻana i nā huahana soy no nā mea ʻai i haʻalele loa i ka hoʻohana ʻana i nā kumu holoholona o ka protein.

ʻAʻole like me nā mea maka ʻē aʻe, ʻo ka subyate soybean ka haʻahaʻa haʻahaʻa loa. ʻO ka pauma hydrolyzed maʻemaʻe, kahi i hoʻohana ʻia me kahi mea hānai hānai no nā lio, ʻaʻohe hiki i 50% protein maoli. Kuhi ʻia ke koena e nā macronutrients like ʻole, a hāʻawi iki kēlā me kēia mea i ka hana haʻuki.

Eia nō naʻe, ma mua o ka noiʻi i lawe ʻia i ka hopena o 90 o ke kenekulia 20, ua hoʻokumu paʻa ʻia ka mea kanu soybean i ka moʻomeheu bodybuilding. ʻO ia ke kumu kūʻai makepono o ka protein, a ʻoi aku ka nui o ka profile amino acid ma mua o ka offset e ka nui o nā protein i hoʻopau ʻia. Eia nō naʻe, ua ʻike nā ʻepekema ma ke Kulanui ʻo Yale i ka palekana o ka hoʻohana ʻana i ka protein soy no nā kāne ma muli o ka ʻike o nā phytoestrogens i loko.

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Nā hiʻohiʻona o nā phytoestrogens

ʻO nā Phytoestrogens he mau metabolite estrogen i loaʻa i nā meaʻai like ʻole, e like me nā legum, soybeans, a me ka hū a ka mea hana. ʻO kā lākou hiʻohiʻona nui ka maʻalahi o ka aromatization i ka pae o nā estrogen holoʻokoʻa piha, kahi e hoʻopaʻa ai i ka hormone testosterone a hiki ke alakaʻi i ka waiho ʻana o nā waihona momona i ka hoʻohālike wahine. ʻO ka hopena ʻaoʻao nui ka hopena maikaʻi ʻole i ka hana erectile i nā kāne me ka destabilization me ka mokuʻāina psychological.

ʻO ka Aromatization i loko o nā phytoestrogens ka mea i alakaʻi i kahi hoʻonui nui i nā mea hōʻike i ke bodybuilding i nā kaukō ʻoihana i mea e hoʻopau ai i ka gynecomastia. Ua hopohopo kēia hana holoʻokoʻa i ke Kuhina Ola, ke nānā aku i kahi i hoʻomaka ai ka hoʻokuʻu ʻia ʻana o ka soybean substrate o ka mahele o ka ʻai i nā lāʻau koʻikoʻi a ma ke kauka wale nō. Eia nō naʻe, i ka hala ʻana o ka manawa, ma muli o ka loli o ka ʻenehana hana, ua hāpai ʻia kēia kapu - ua hoʻemi nui ʻia ka pākēneka o ka phytoestrogen i ka hui ʻana o ka pauka soya.

He mea hoihoi: i nā makahiki 90 o ke kenekulia 20, ua pālahalaha nā huahana soy i nā repubalika mua o ka USSR - kaʻiʻo soy, soy sausage a me ka soy fodder. Aia a hiki i nā hopena o ke aʻo ʻana o nā ʻepekema haole i ko mākou ʻāina hinterland, ua makemake nui ʻia kēia huahana. I nā makahiki 2000 mua, ua nalowale koke nā mea kūʻai mai nā waihona hale kūʻai.

Poino pū Soy protein

No laila, ʻo kēia ka manawa e kamaʻilio e pili ana i ke kumu mai hoʻohana ʻole ai ʻoe i ka protein soy maʻamau i mea hoʻohui i kāu papaʻai nui.

1. Nā Phytoestrogens. No ka CrossFit kūlohelohe me ka hoʻohana ʻole o nā mea hoʻoikaika testosterone, ʻo kēia ka ʻāpana weliweli loa, kahi e hiki ke hoʻopau loa i ka hana ʻana o kāu testosterone ponoʻī a hoʻopaʻa i nā mole āpau, a laila hoʻopau loa i ka hāʻawi ʻana o nā amino acid nui i nā mākala ma ʻō aku o ka pae kūlohelohe o ka hoʻōla.
2. Ke kūlana kiʻekiʻe o nā hopena ʻaoʻao. ʻO ka mea mua, ʻo kēia ka makaʻu o ka gynecomastia, ka mea hiki ʻole ke mālama ʻia me ka lāʻau a koi i ka ʻoki ʻana o ka lāʻau.
3. Ka nele o nā mea nui amino acid. ʻOiai ke kumu kūʻai haʻahaʻa, ʻaʻohe piha o ka amino acid profile, ʻo ia hoʻi, e kūʻai ʻokoʻa ʻia a hoʻopau ʻia paha kekahi o nā amino acid.
4. ʻŪhā kaumaha. ʻAʻole like me ka protein whey, loaʻa i nā mea soy i kahi nui o nā fiber, kahi mea paʻakikī e ʻeli.
5. ʻO ka wikiwiki omo haʻahaʻa.
6. Hoʻoemi i nā hōʻailona mana. ʻO kekahi hopena ʻē aʻe o nā phytoestrogens a hoʻohaʻahaʻa i nā pae testosterone maoli.
7. ʻO ka waiho ʻana o nā aʻa adipose me ka deficit calorie.

ʻO ka ʻoiaʻiʻo, ʻaʻohe mea hōʻemi loa ka protein soy no ka mea ʻaʻa kāne kāne ma mua o ka inu ʻana i kekahi mau lita o ka pia i kēlā me kēia lā. Maliʻa paha ʻōlelo ʻia ka ʻino, ʻoiai nā phytoestrogens e hoʻopili ai i ka hū a ka mea hana pia ma ka ate me ka wai ʻona.

Nā pōmaikaʻi hiki ʻole ke hōʻole ʻia

I loko nō o nā drawbacks āpau, hoʻomau ka makemake ʻia o ka protein soy i ka mākeke ma kāna ʻano like ʻole. ʻO nā mea āpau e pili ana i nā keu pono e hiki ke hana hou aku kahi kumu o ka protein.

1. Kumukūʻai. ʻOi aku ka liʻiliʻi o ka protein Soy ma mua o KSB 80% mai ka mea kanu Belarusian. ʻO ke kumukūʻai maʻamau no kēlā me kēia kilokilo o nā mea maka mai nā mea kūʻai mai i kākaʻikahi wale ʻia ma mua o $ 3. I ka hihia o ka soy hoʻokaʻawale, ʻaʻole ʻoi aku ke kumukūʻai ma mua o $ 4.
2. ʻO ka hiki ke hoʻoponopono i nā pae hormonal no nā wahine. Inā ʻoe he lunamakaʻāinana o ka moekolohe maikaʻi, ʻaʻole pono ʻoe e makaʻu i nā phytoestrogens: ʻike ke kino wahine pehea e hoʻopili pono ai iā lākou.
3. ʻOkoʻa ka ʻaoʻao amino acid mai ka whey.
4. Manuahi ʻo Lactose. ʻAe kēia iā ʻoe e ʻai i nā paona o ka protein soy me ka ʻole o ka huhū mai ka gastrointestinal tract.
5. Ke alo o ke olonā. ʻO ke kumu kūʻai haʻahaʻa o nā mea maka, ʻoi aku ka nui o ka fiber i loko, a ʻo kēia hoʻi e normalize i nā hana digestive.
6. Kūpono no nā mea ʻai. Ua hoʻomohala ʻia ka huahana ma ke ʻano he pani hakahaka no ke kumu nui o ka protein no kēlā mau, no nā kumu like ʻole, ʻai ʻole i nā huahana holoholona.
7. He kūpono no nā diabetic.

Hoʻokaʻawale Soy

He aha ka protein soy i kona ʻano kūpono? He hoʻokaʻawale soy kēia. ʻAʻole like me nā soybeans hānai, ʻaneʻane aneane nele i nā mea ʻoluʻolu ʻole e like me ka fiber a me nā phytoestrogens. Hana kēia a pau i kahi waiwai kūpono kūpono ʻole i ka meaʻai haʻuki ma mua o ke kūʻai ʻana i kekahi ʻano protein.

Ma muli o ka hydration piha a me ka fermentation hapa, hoʻoliʻiliʻi piha ʻia ka protein i nā amino acid maʻalahi. Hoʻomaikaʻi ʻia ka ʻike laulā, hui pū ʻia me ka bioavailability. ʻOiai, nele nō ia i ke kaulike o nā amino acid pono (ʻo ia hoʻi ka isoleucine, i pili i ka hoʻokumu ʻia ʻana o ka deply glycogen), akā ʻoi aku ka palekana o ka ʻai ʻana i kēlā ʻano protein ma mua o ka hoʻoweliweli ʻana i ka gynecomastia i ke alualu ʻana i kahi pancake hou no ka barbell.

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Pehea e ho ohana

Inā hoʻoholo ʻoe e hoʻokaʻawale i ka soy, e ʻike pehea e lawe ai i ka protein soy i ke ala maʻamau.

Nā kaʻina hana hoʻomākaukau mua:

1. E helu i ka pākēneka o ke kaupaona o ke kino.
2. E helu i ka helu o ka hoʻoikaika kino i kēlā me kēia pule.
3. E helu i ka nui o nā protein i loaʻa i ka lā.
4. E helu i ka huina pau.

Eia hou - ka mea hoihoi loa. Inā pono kahi ʻālapa o ka hoʻomaʻamaʻa awelika ma kahi o 2 g o ka protein paʻakikī i kēlā me kēia kilokilo o ke kino a i ʻole ma kahi o 2.5 g o ka protein whey, a laila me ka hoʻokaʻawale ʻana i ka soy nā mea āpau. Inā loaʻa iā ʻoe nā kumuwaiwai protein ʻē aʻe me kahi ʻikepili amino acid ʻokoʻa, a laila lawa ka 1 g o ka protein soy no 1 kg o ke kino. Akā inā ʻaʻohe kumu ʻē aʻe o ka hoʻopiha hou ʻana i ka deficit, pono ʻoe e hoʻonui i nā lāʻau o ka protein soy e 5 mau manawa.

E lawe i kahi laʻana: he kanaka haʻuki - 75 kg o ke kaupaona - 15% momona o ke kino. ʻO ka nui o nā protein i hoʻopau ʻia mai ka meaʻai he 60 g. ʻO ka nui o ka deficit he 77, 5 g protein. I ka hihia o ka protein soy, pono ʻoe e lawe i ka 250 g o ka pauka i kēlā me kēia lā, kahi e hoʻohālikelike ʻia me kahi 4 o ka protein i kēlā me kēia lā. Hana ʻia ka mahele i kēia ala.

Ma kahi lā hoʻomaʻamaʻa:

1. Hana ʻia ka protein protein mua i ke kakahiaka, 25-30 mau minuke ma hope o ka pāʻina nui. E hoʻonui kēia i ka ʻikepili amino acid āpau, a laila e ʻokiʻoki i ke ana o ka protein soy i ka hapalua.
2. ʻO ka lua o ke koho ʻia he 20-30 mau minuke ma hope o ka ʻaina awakea e like me ka papahana like.
3. Hoʻopili ke kolu o ka papaʻai i ka puka aniani o ke protein mai nā hopena luku o ka hoʻoikaika kino ʻana i nāʻiʻo muscle.
4. ʻO ka lawe ʻehā o ka haʻalulu protein i waena o 5 a me 7 pm e mālama i ka hopena anti-catabolic.
5. ʻO ka ʻai protein i ka pō.

I ka lā hoʻomaʻamaʻa ʻole:

1. ʻO ka ʻai protein mua i ke kakahiaka, 25-30 mau minuke ma hope o ka pāʻina nui. E hoʻonui kēia i ka ʻikepili amino acid āpau, a laila e ʻokiʻoki i ke ana o ka protein soy i ka hapalua.
2. ʻO ka lua o ke koho ʻia he 20-30 mau minuke ma hope o ka ʻaina awakea e like me ka papahana like.
3. ʻO ke kolu o ka lawe ʻana o kahi lulu protein i waena o 17-19 pm e hōʻemi i ka hopena luku i nā aʻa.
4. ʻO ka ʻai protein i ka pō.

Hana i nā haʻuki

Minamina, ma muli o ka piha ʻole o ka amino acid profile, ʻo ka soy isolate he haʻahaʻa haʻahaʻa loa ia no ka loaʻa ʻana a me ka mālama ʻana i ka nui o nā mākala. No nā hualoaʻa maikaʻi loa, koi ʻia ka protein soy e hoʻohui ʻia me nā waikawa amino branched chain. Eia nō naʻe, mai kahi manaʻo hoʻokele waiwai, ʻo ia ʻano hoʻololi o nā amino acid e nalo nei o ka ʻike nui o ka soy isolate he mea maikaʻi loa ia. ʻOi aku ka liʻiliʻi o ke kūʻai ʻana i ka protein whey maʻamau a loaʻa ka hopena me nā hopena ʻē aʻe.

I ka manawa like, me ka hoʻohana lōʻihi o ka substrate i hoʻomaʻemaʻe ʻia, hiki ke hoʻokō i nā hopena i hoʻonui ʻia ʻaʻole ma ka hoʻonui ʻana i ka pae o nā kaʻina anabolic, akā ma ka pale loa ʻana i ka catabolism i loko o ke kino. ʻO kēia kahi ala ʻē aʻe e hoʻokō ai i ka hypertrophy myofibrillar.

No nā kaikamahine wale nō

A i kēia manawa ʻo ka nīnau maʻamau a nā kaikamahine āpau e nīnau ai - e kōkua anei ka protein soya iā ʻoe e lilo i ka paona? ʻAe ka pane. No ke kino wahine, hoʻololi nā maikaʻi ʻole āpau o ka protein soy i mea maikaʻi. Pili kēia i nā mea maka makamae maʻamau, ʻaʻole hoʻokaʻawale i ka soy. Pehea e loaʻa ai i nā phytoestrogens i loaʻa i ka soya substrate ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu kahiko?

Hāʻawi kēia i ka hopena paʻakikī:

1. Hoʻonohonoho ʻia ke kumu hormonal. He mea maikaʻi loa kēia i ka hihia o kahi hanana menstrual i hoʻohaunaele ʻia, nā hopena pinepine ia mai nā papa ʻaina nui loa.
2. Hoʻoemi ʻia ka pae o ka virilization.
3. Hoʻoemi ka excretion o ka wai mai ke kino me ka hoʻoliʻiliʻi maʻamau o nā pae sodium.
4. E lilo kaʻiʻo i mea maʻalahi ma muli o nā mea hana i loko o ka protein.
5. Hoʻonui maikaʻi ʻia ka ʻai ʻana me ka puluniu i hoʻopili ʻia i nā olonā soy.

A ʻo ka mea nui: ʻo ka protein soy e ʻae iā ʻoe e mālama i ka nui o ka umauma, a i nā manawa maʻamau e hoʻonui iā ia, ʻoiai ka hōʻemi ʻana o ke kaumaha o ke kino... ʻO ia paha ke kumu i makemake nui ʻia ai ka subyate soybean i ka hoʻoikaika kino wahine amateur.

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Ka hopena

ʻAʻole mamao loa ka protein soya. A ʻo kāna mea ʻemi he maunu wale ia e hiki ai ke lilo i hopena i hiki ʻole ke hoʻoponopono ʻia no ka mea ʻaleʻale. Akā inā ʻaʻohe ou kumuwaiwai ʻē aʻe, a i ʻole ʻoe mai kahi moʻomeheu vegetarian, hoʻokaʻawale ka soy (ʻaʻole kahi protein protein, akā kahi kaʻawale) ʻo ia wale nō ke ala e loaʻa ai ka protein me ka ʻole o ka hoʻonui kālā. ʻO ka maʻa ʻo ka hoʻokaʻawale ʻana o ka soy ma kahi o ke kumu kūʻai ma mua o nā mea pāʻani ʻē aʻe.

ʻOi aku ka maikaʻi o ke koena i ka hoʻolilo kālā ʻana a me ke kūʻai ʻana i ka protein whey. Hōʻalo kēia i ka hoʻoluʻu maikaʻi ʻole, a he mea nui ia no nā ʻōlapa pololei nona nā pae testosterone ma luna pono o ka laina.

E nānā i ka wikiō: Kū Haʻaheo (ʻAukake 2025).