Protein ee gabdhaha si loo helo muruqa Wayda iyo miisaanka

Maanta, nafaqada ciyaaraha la siiyey ma aha oo kaliya in ay bodybuilders xirfadeed iyo bodybuilders, laakiin sidoo kale dadka caadiga ah, kuwaas oo ku hawlan isboortiga xoog iyo taam ahaanshihiisa. qaybinta Gaarka helay protein ah. Haddaba dheeraadka this noolaha waa caan ah oo rag iyo dumarba. Protein loogu tala galay dumarka ma aha oo kaliya a il of protein dhismaha murqaha, laakiin sidoo kale hab fiican in laga takhaluso miisaanka xad-dhaaf ah.

nooc oo protein

Ha illoobin in borotiinka - waa, in fact, protein kaliya ee foomka of budo gaar ah, taas oo waa wax laga soosaaray ka soo noocyo kala duwan oo xayawaanka iyo dhirta wax soo saarka. By heerka milmaan this dheeri cuntada waxaa loo qaybiyaa laba nooc. protein myse waa mid aad u dhakhso ah, loo isticmaalo soo kabashada deg dega ah ee dheelitirka amino acid. borotiinada gaabis ah - waxay yihiin soy (waayo, vegetarians) iyo casein (laga soosaaray ka soo caano ah) - waa waqti dheer ah, si tartiib ah wax baabbi'iya jidhka.

Sidoo kale protein ka duwan yahay in boqolkiiba oo ah walaxda firfircoon. Foomka ugu jaban waa wax ka badan 50-80% per 100 garaam oo miisaan, inta kale isagoo buurbuuran iyo carbohydrates. cunto protein aad loo jecel yahay ee gabdhaha - a xoogga protein myse, waxa loogu yeero "go'doomiyo". Waxay ku jiri kara ilaa 90% wakiilka faa'iido. Iyadoo ku xiran joogitaanka nijaasta ahaa, supplements kuwaas oo u kala qaybsan yihiin monocomponent iyo multicomponent. Arintaan ku jiri kara maltodeksin (carbohydrate si dhakhso ah) ee dheefshiidka fiican protein, vitamin iyo macdanta supplements kala duwan, iyo geedo yaryar iyo wixii la mid ah. D.

dhadhamin tayada

protein Dabiiciga ah ee gabdhaha noqon kartaa dhadhan aad u xun. Taasi waa sababta aan iibsan wax soo saarka leh wakiilada kala duwan shareeraysaa ama kala diridda budada ah ee casiirka furutada, waxaa fiican in la isticmaalo orange ama tufaax. Sidoo kale, waxa la macaan kartaa kookaha ama macaanka. Doorashadan Good - qaadan berry ah (strawberry, cherry, miro guduud) ama dhadhan vanilj, waa ay fududahay in la biyo cad iyo caano cabbi. Si kastaba ha ahaatee, protein ugu wanaagsan ee gabdhaha - shukulaatada, sida kaliya ee aan la kulmi doontaa baahida loo qabo maalin kasta macmacaanka, laakiin sidoo kale jirka wuxuu siiyaa carbohydrates dhakhso ah.

Doorashada protein

Haddii goolka - qurux badan, caato ah tiradaasi leh muruqyada gargaar xoog leh, oo aan nafaqada sports aadan samayn karin. Si loo gaaro natiijo deg deg ah loo baahan yahay si ay u eegaan farqiyada qarkood. On su'aasha ah ee in protein waa ka wanaagsan ee gabdhaha ah, jawaabtu waa: shancosbitaal protein myse. Waxaa ku jira tirada ugu badan ee walxaha firfircoon. Oo haddii aad u bartaan fasalka multicomponent, ka dibna sidii gunno fiican, heli set oo ah cunsur raad muhiim ah si loo hagaajiyo qaab fudud, oo aan aad u yeelan doonaan in ay lacag ku daro dheeraad ah ku qaataan.

protein myse loogu tala galay dumarka waa wanaagsan yahay, sababta oo ah waxa aad si degdeg ah u nuugo. Waa in la qaaday subaxdii calool madhan ama quraacda for 1.5-2 saac ka hor jimicsiga oo kolkiiba ayuu ka dib, 40 daqiiqo. Oo wakhtigii nasasho xaddido waa nafteena in ay laba jeer oo bareeg ah oo ku saabsan 8-10 saacadood. Si kastaba ha ahaatee, haddii aad u furan tahay in ay go'an si dhakhso ah oo miisaankeedu yahay, aad ka iibsan kartaa casein dheeraad ah (muddo dheer) protein iyo cabbi wax yar ka hor wakhtiga jiifka. Sidaas daraaddeed wuxuu kaa badbaaadin karaa muruqyada ay sabab u tahay xaqiiqada ah in jidhku waa dheeraad ah suurto-gal habeenkii.

qiyaasta

Protein gabdhaha uma shaqayn karo sidii stimulator a koritaanka murqaha iyo gubi baruurta. Iyada oo ku saleysan ujeedooyinka, waxaa lagama maarmaan ah in si sax ah qiyaasta dheeraadka this. Qiyaasta maalin walba of protein ah ee gabadha, ka qayb unpicked waa 1 garaam halkii kg miisaanka jidhka. lacagta oo dhan oo borotiin ah waa in ay wax ka badan 25-30% ee aad u baahan tahay tamardhac maalin kasta. Sidoo kale ha ilaawin in inta badan acids amino aad u baahan tahay si aad u hesho ka cunto. Sayidka, maalintii waa inay qaataan wax ka badan 30-35 garaam oo ah budada, ku borotiinada hartay waa in la wada baabbi'iyey cuntada (ukunta, farmaajada, caanaha, hilibka).

Borotiin loogu tala galay dumarka in ay lumiyaan miisaan waa in ay ahaataa ilaa 40-45% ee isticmaalka calorie maalin kasta, inta ka dhiman isagoo baruurta. Inta ay carbohydrates waa in la yareeyo. Sidaas, maalinta waxaad u baahan doontaa oo ku saabsan 50-60 grams.

Rules of diyaarinta iyo kaydinta

Waayo, digestibility wanaagsan ee alaabta ay lagama maarmaan tahay in si fiican loo diyaariyo. Qaabka ugu badan ee isticmaalka daro waa eegmo protein. Waxaa jira wax badan oo ka mid ah cuntada, laakiin aasaas u ah oo dhan shiidaa isku mid ah.

Waxaad u baahan doontaa budada laftiisa, caano subagga ku yar (daruuri qabow) iyo moos. Isku qas dhan ah maaddooyinka ee days a oo wuxuu ku raaxaysan. cabniinka Tani waxa lagu kaydin karaa qaboojiyaha mudo ah wax ka badan maalintii. karinayo kala duwanaan karaan cream, Curd, beedka, berry iyo miraha. Protein, qasi jiray biyo, waxa lagu kaydin karaa waqti dheer, waxa aanu lumin dhadhan kasta ama tayo waxtar leh. Waxa ugu muhiimsan waa in dareeraha had iyo dhaxan bay ahayd. Laga soo bilaabo heerkulka sare protein xeryo, oo waxaad halis inay wax dhacaan oo sheyga.

Tilmaamayaasha

Sidee protein faa'iido badan ee gabdhaha? Reviews waxaa laga heli karaa wax wanaagsan iyo sidaas ma aha. Just dhawraan qiyaasta iyo codsiga ah ee xeerarka, halka saamaynta taban si fudud loo baajin karin.

Marka gabadh qaadan kartaa protein:

• Marka aad nooc kasta oo sports xirfadeed.
• Inta lagu guda jiro rabtay daran ee gym la badan yihiin a jimicsi anaerobic.
• In la kordhiyo gargaarka ee mass muruqa.
• Iyadoo dadaalka aad u culus jirka shaqada ama guriga, markii subaxdii dareen ah "daraanta muruqa." Xaaladdan oo kale, protein ay ku caawin doonaan demin la'aanta protein ah.
• In mass deficiency daran ama daaweynta anorexia. ruxruxaa Protein caawin kartaa in ay si tartiib tartiib ah u guurto cunto caadi ah.
• Dulqaad cuntooyinka protein (hilibka, ukunta, kalluunka). Xaaladdan oo kale, waayo, taam guul u baahan yahay il a of protein.

Marka ma aha lagama maarmaan in la sameeyo protein ah:

• Waayo, cudurro halis ah beerka iyo kelyaha.
• Marka laktoneperenosimosti (si kastaba ha ahaatee, ku siin karaan doorashada si ukunta ama borotiinka soy in kiisaskan).
• In cudurada kaadi haysta kaadida.
• Haddii aad wareer, oo afkiisa ka soo baxay waxaa jiray urta ah ammonia, isla markiiba la joojiyo waa in qaadashada protein ama kala badho dose ee ay isticmaalka.