ʻO nā protein no ka ulu ʻana o nā mākala: ʻo wai ka mea ʻoi loa a ʻino ia? * ʻO Crossfit

I loko o ka pōʻaiapili o ke bodybuilding a me CrossFit, ʻO ka Proteins Hoʻonui Muscle he mau haʻuki haʻuki i hoʻohui ʻia i ka protein a hāʻawi i nā poloka hale no ka ulu ʻana o nā mākala. Inā ʻoe e nānā i ka protein mai kahi kiko o ka biochemistry, ʻike ʻoe i nā kaulahao amino acid e hana i nā polypeptides.

No ke aha e lawe ai i ka protein - nā hopena ma ke kino a me nā mākala

Aia ʻelua mau kaʻao protein.

he "kemika" a he doping paha;
he huahana i hoʻolālā wale ʻia no ka ulu ʻana o nā mākala.

Ma ka kiko mua. ʻO ka protein ka "kemika" like me nā kemika āpau e hana i ke kino o ke kanaka. ʻO nā ʻāpana āpau o nā haʻuki haʻuki protein he kūlohelohe holoholona a me nā mea kanu. ʻAʻohe o lākou pili i nā lāʻau doping.

ʻO ka lua o ka kaʻao he mea nui ʻole ia a he mamao loa mai ka ʻoiaʻiʻo. Nui a lehulehu nā ʻano hana o ka protein.

Hana i nā mākala. Ke komo nei i ke kino, ua haki ʻia ka protein i loko o nā amino acid, nona kaʻiʻo o nāʻiʻo i ʻokoʻa holoʻokoʻa.
He kuleana no ka hōʻemi ʻana o nā mākala. Me ka ʻole o ka squirrel, ʻaʻole hiki ke nīnau i kekahi neʻe.
Kākoʻo i ka palekana ma ka pae i koi ʻia.
Hāʻawi i kahi metabolism paʻa.
Hoʻopili i ke kinona o nā hunaola - hana i kahi cytoskeleton.

No nā hana hoʻoikaika kino wale nō, a laila hana ka protein i ʻelua mau mua. Me ke kōkua o ka protein, ʻaʻole lākou e hoʻonui i ka nui o nā mākala, akā e hemo hoʻi i ka momona momona. Hoʻopili ka protein i ka ulu ʻana o nā mākala ma nā ʻano like ʻole.

I waena o lākou:

ka hopena ma RNA o nā hunaola a me ka hoʻonāukiuki ʻana i ka ulu ʻana o ka hope ma o ke ala hōʻailona intracellular;
kaohi ʻana i ka catabolism - pale ka protein i ka haki ʻana o nā "mālama" o nā protein i loko o ke kino;
kaohi ʻana i ka synthesis o myostatin - kahi peptide e hōʻoki a ālai i ka ulu ʻana o nā mākala.

Inā hele mai ka protein mai nā meaʻai kūlohelohe, no ke aha e hoʻopilikia ai i nā haʻuki haʻuki? ʻO nā mea hope ʻelua he nui nui:

me lākou, ʻaʻole pono ka mea haʻuki e palena iā ia iho i ka nui o ka protein, ʻoiai ʻaʻole hiki i ka protein "kūlohelohe" ke loaʻa i ka nui kūpono;
Nui a hewahewa nā ʻano protein o nā haʻuki i ʻokoʻa i ke kumu a me ka helu absorption.

Lawe ʻia: ʻO ka mea hoʻohui ka mea e pili ana i ka loli nutritional e hoʻopili i ka ulu ʻana o nā mākala.

Nā ʻano protein

Nui a hewahewa nā koho pākuʻina protein. Akā mai ka manaʻo o nā haʻuki ikaika, hoihoi wale mākou i nā mea e kōkua i ka ulu ʻana o nā mākala. I kēia pōʻaiapili, hoʻokaʻawale ʻia nā proteins ulu mākala e like me ka hoʻohui a me ka helu o ka lawe ʻana e ke kino. E noʻonoʻo i nā ʻano nui o nā protein haʻuki.

Protein wikiwiki - Whey

ʻO ka protein Whey kahi concentrate o nā proteins globular i loaʻa mai i ka whey (kahi hui i hana ʻia inā kaomi ʻia ka waiū). ʻO kāna ʻokoʻa nui mai nā protein ʻē aʻe i loko o ka helu o ke kiʻekiʻe o ka absorption.

Hoʻohana ʻia kēia ʻano i nā ʻano mana aʻe:

WPC (noʻonoʻo). ʻO ka protein, ʻaʻole i hōʻike ʻia e kahi kiʻekiʻe o ka hoʻomaʻemaʻe - aia kekahi ʻano o ka cholesterol a me nā momona i ka hoʻohui; ʻo ka laulā o ka lactose a me nā meaola bioactive he 29-89%. Hoʻokomo ʻia ia mai nā ʻōpū i loko o ke kino i 3-4 mau hola (e 90%).
WPI (hoʻokaʻawale). ʻOi aku ka nui o nā protein - ʻo ka mahele o nā meaola bioactive ma mua o 90%. E like me ka noʻonoʻo, ʻike ʻia kēia ʻano e kahi ʻono waiū. Loaʻa ka 90% omo ma kahi o 3 mau hola.
WPH (hydrolyzate). ʻO ka hoʻololi maʻa ʻoi aku ka maʻalahi a me ka wikiwiki e ʻeli. I ka ʻoiaʻiʻo, he protein ia, hoʻopau hapa ʻia e nā enzyme no ke kumu o ka asimilation wikiwiki. Hoʻohālikelike ʻia nā hydrolysates e kahi ʻawaʻawa a me ke kumu kūʻai kiʻekiʻe.

ʻOiai nā pae ʻokoʻa o nā ʻano whey, kahi noiʻi a Moriarty KJ i ka makahiki 1980 i hōʻike iki ai i ka ʻokoʻa i nā hopena i ka ulu ʻana o nā mākala. I ka hoʻomaʻamaʻa, kēia ke kumu ʻaʻole kūpono i ka uku nui ʻana no nā koho hoʻomaʻemaʻe.

No ke aha ʻoe e pono ai i ka protein wikiwiki a he aha ka mea e pono ai? Mahalo i kona lawe wikiwiki ʻana, kūpono ka protein whey no:

ka poʻe me ka metabolism wikiwiki;
no ka hoʻohana ʻana i nā wā e pono ai ke kino i ka hoʻoikaika ikaika ʻana me nā amino acid - i ke kakahiaka, ma mua a ma hope o ka hoʻomaʻamaʻa ʻana, i ka wā o ka hoʻomaloʻo ʻana a me ka nalo ʻana o ka paona.

Protein lohi - Casein

He kumuʻiʻo paʻakikī ʻo Casein. Hana ʻia ma ke ʻano he hopena o ka curdling o ka waiū o ka enzymatic. ʻO ka ʻokoʻa nui ka haʻahaʻa haʻahaʻa o ka lawe ʻia ʻana mai ka gastrointestinal tract. I ka manawa i loko o ka ʻōpū, hana kēia protein i kahi nui lahilahi i lawe ʻia i loko o 6-8 mau hola. I kēia mau manawa āpau, hoʻolako ʻia ke kino me nā waikawa amino pono.

Loaʻa i kahi protein protein haʻahaʻa kahi bioavailability haʻahaʻa a me nā hopena thermogenic a anabolic nawaliwali. No ke kanaka e ʻimi ana e loaʻa kaupaona, ʻo kēia ka hiki i ka casein a pono e noʻonoʻo ʻia ma ke ʻano he protein kōkua.

Nā mea nui:

ʻAʻole ʻemi wale ʻo Casein i ka lohi o ka hoʻohālikelike ʻia i ka whey, akā hiki iā ia ke hōʻemi i ka helu o ka lawe ʻia ʻana o nā ʻano protein ʻē aʻe.
hana maikaʻi ia e hoʻohana i ka protein lohi ma mua o ka hiamoe, ʻo kāna hana nui ka hoʻolohi i ka catabolism hiki ʻole ke ʻike ʻia i nā wā ke loaʻa ʻole nā koho ʻē aʻe i ke kino;
He kōkua maikaʻi ʻo ka casein me ka hoʻokē ʻai hoʻoikaika; Inā hiki ʻole ka ʻai ʻana no nā hola he nui, mālama ka lawelawe ʻana o nā protein lohi i ka mea haʻuki mai ka haʻihaʻi ʻana o nā mākala.

E heluhelu hou aʻe e pili ana i ke kuleana o ka casein i ka pohō kaumaha ma aneʻi.

Protein kumuʻiʻo

ʻO nā protein proteins kahi hui pū o nā ʻano protein like ʻole. Loaʻa i kēia mau mea hoʻopili i nā protein a wikiwiki a lohi hoʻi. Mahalo i kēia, hāʻawi ʻia ka hānai operative ʻelua o ke kino me nā amino acid a me ka hopena o ka protein "smoldering".

Ma waho aʻe o ka protein whey a me ka casein, hiki ke hoʻohui ʻia nā ʻano ʻē aʻe i ka hoʻohui ʻana o nā protein protein. ʻO nā mea hoʻohui i hoʻohui pū me ka hua keʻokeʻo he maikaʻi loa. I ke ʻano o ka absorption, ke keʻa hope ke keʻa ma waena o nā koho nui. Mahalo i ka lōkahi o ka hui ʻana o ka hua manu a me ka protein whey, lawelawe kēia paʻakikī ma ke ʻano he meaʻai maikaʻi maikaʻi me ka pane anabolic kiʻekiʻe.

ʻOiai nā maikaʻi i wehewehe ʻia o kekahi ʻano protein, loaʻa nā mea maikaʻi ʻole o kēlā me kēia. Hoʻopilikia ka protein i nā mea maikaʻi ʻole o nā ʻāpana, e hana ana i nā hui āpau.

Nui nā pilikia e pili ana i ka protein soy. ʻO ia ke alakaʻi i ka wā e pili ana i ka hoʻokūkū protein wikiwiki. I kekahi manawa hiki ke loaʻa kahi hui ʻana o nā hua manu a me nā protein soy. Akā ʻoi aku ka hopena o kā lākou hopena i ka maikaʻi o nā hui, i hoʻopili ʻia me nā ʻano wikiwiki a lohi hoʻi.

No laila, ʻo nā protein hea e maikaʻi loa no ka ulu ʻana o nā mākala? Maikaʻi ka Versatility ke hiki ʻole ke hoʻohana i nā formulated loea. Hāʻawi ʻia ka makemake i nā mea hoʻopihapiha me kahi hopena kikoʻī i haʻi ʻia, e pili ana i kahi hoʻolālā i noʻonoʻo pono ʻia o ka hoʻohana.

Ua hōʻoia ʻia ʻo Whey Protein wikiwiki i loaʻa nā pono anabolic maikaʻi loa. Hoʻopili nā mea hoʻopihapiha paʻakikī i nā hemahema o kēlā me kēia protein, akā i ka manawa like, ʻaʻole lākou e ʻae i ka piha o ka hiki ke hōʻike ʻia.

Eia kekahi, ʻo nā protein soy e hele maikaʻi me nā protein wikiwiki i nā drawbacks he nui. A ma muli o ke kumu kūʻai haʻahaʻa, hoʻokomo pinepine nā mea hana i nā soybeans i nā haʻuki haʻuki paʻakikī.

Pūmua	pros	Nā Minus	Waiwai biological	Ka helu Assimilation (omo), g / h
Whey	omo koke hele maikaʻi me nā mea hana ʻē aʻe kumu kūʻai haʻahaʻa	He mea pono e lawe ma mua a ma hope o ka hoʻomaʻamaʻa ʻana, ʻoiai i ka lā - i ka hui pū me nā ʻano ʻē aʻe	100	10-12
Casein	ʻemi mālie, e ʻae iā ʻoe e mālama i ka pae amino acid i koi ʻia i loko o ka lā haku mele amino acid kaulike	loaʻa kahi ʻono ʻoluʻolu ʻole hoʻoheheʻe maikaʻi ʻole ʻia	80	4-6
Huamoa	omo i ka wikiwiki waena kokoke loa i ka protein kūpono (nā hōʻailona ʻoi loa o ka amino acid acid)	Kumukuai kiʻekiʻe	100	9
ʻO Soy	omo no ka manawa lōʻihi hoʻoliʻiliʻi kolesterol	Kūpono ʻole	74	4
Lactic	maikaʻi loa ka hui ʻana o ka amino acid kumu kūʻai haʻahaʻa	Hoʻopili maikaʻi ʻole ka Mei i ka ʻōpū	90	4,5

Pōʻino kūpono

E hoʻi kāua i ka moʻoʻao o ka protein ʻo "kemika." ʻO kēia stereotype ke kumu o ka manaʻoʻiʻo maʻamau he hoʻoweliweli ka olakino i ke olakino. I ka ʻoiaʻiʻo, hōʻike ka noiʻi i nā hopena maikaʻi o ka lawe ʻana i nā protein protein.

Eia nō naʻe, hiki i ka lawe ʻana i nā mea hoʻopihapiha ma ka ʻoi aku ke hoʻololi maikaʻi ʻole i ka mokuʻāina o ke kino. ʻO ka hopena maikaʻi o ka protein no ka ulu ʻana o ka mākala:

ʻŌnaehana iwi. ʻO ka ʻai nui o nā protein e alakaʻi i ka excretion of calcium mai ke kino. Ma ka ʻaoʻao ʻē aʻe, hoʻonui ka ʻai ʻana o ka protein i ka bioavailability o ka calcium a hoʻoulu i kona omo.
Ka hopena carcinogenic. Hōʻike ka noiʻi i ka pilina ma waena o ka hoʻomāinoino ʻia o ka protein a me ka ulu ʻana o ka maʻi ʻaʻai. I kekahi mau hihia, hōʻoia ʻole ka helu helu, akā ʻaʻole hiki ke hoʻēmi ʻia.
ʻO ka maʻi kīwī. Aia kahi pilina ma waena o ka lawe ʻana o ka protein kiʻekiʻe a me ka hoʻokumu ʻia ʻana o nā pōhaku kōkō, akā, ua hoʻopaʻapaʻa kēia pilina - kūʻē ka ʻikepili hoʻokolohua.
Diabetes. Aia kekahi mau noiʻi e hōʻike ana i kahi loulou kūpono ma waena o ka lawe ʻana o ka protein kiʻekiʻe (ka lawe ʻana o ka carbohydrate haʻahaʻa) a me ka hoʻomohala ʻana i ka maʻi diabetes ʻano 2, akā akāka ʻole ke kumu o ka maʻi.
ʻO ka ʻōnaehana cardiovascular. Aia kekahi hōʻike o kahi loulou kūpono ma waena o ka lawe ʻana o ka protein holoholona a me ka makaʻu o ka maʻi o ke aʻa coronary, akā ʻo nā helu helu e hōʻike ana i ka hilinaʻi ʻana o ka maʻi ma ka papa-protein low-protein diet protein.

Aia kekahi cont contications?

Aia kekahi contra contication i ka protein protein - kēlā me kēia protein protein intolerance. E like me nā meaʻai maʻamau, hoʻopuka ka protein i kekahi manawa i nā maʻi āpau a me nā ʻōpū. ʻO nā kumu o nā pilikia digestive ka dysbiosis ʻōpū a i ʻole ka nele o nā enzyme kūpono. Inā pili ka pilina ma waena o ka protein protein a me ka diarrhea / constipation / flatulence, puka a hoʻēmi paha i nā dos protein, a i ʻole lawe i nā enzymes.

Ka hopena

ʻAʻole hiki ke hoʻohālikelike ʻia ka ʻino mai ka hoʻohana ʻana o nā protein protein i kahi papaʻai o kēia manawa. ʻO ka confectionery, nā momona momona a me nā meaʻai ʻē aʻe mamao loa mai ke kūlike me ke kino he mau kumu koi e noʻonoʻo e hoʻololi i kāu papaʻai.