Mazai - chimwe chezvinhu zvinowanzozivikanwa uye zvakajairika zveprotheni muzvokudya zvevanhu. Zvinhu zvose zveii, uye pakati pavo pane mapuroteni, mafuta, kutevera zvinhu uye amino acids, zvakanyatsogadziriswa nevanhu vazhinji. Saka, hapana anoshamiswa kuti pamitambo yezvokudya mazai machena ave chinhu chakakosha chekuita mapuroteni.
Jira reprojekti - chii icho?
Mazai anogona kuiswa sechikafu chekudya, ane zvinyorwa zvepuroteni nyore nyore, uye zvishoma uye zvinogona kukodzera mitambo yezvokudya, asi sezvinoitwa nemishonga yakawanda, kuti uwane mukana wakafanira weproteiniti inokosha, iwe uchafanira kudya mazai akawanda uye usangogamuchira mapuroteni chete, saka mumitambo yezvokudya zvinoita machena inoshandiswa.
Chii chinonzi mapuroteni evha chigadzirwa chakakanyiwa chinowanikwa muzai ravo albumin protein, yakasunungurwa kubva kune dzimwe nhengo, chaizvoizvo, yakasvibiswa protein yakachena. Pakugadzira mazai eprotein kubva pairi, kutanga, yose inobviswa mafuta, zvese zvinokonzerwa nemakemikari zvinoparadzwa pasi pesimba rekushisa. Somugumisiro, puroteni yeii inowanikwa, iyo yakagadzirwa iyo inosanganisira zvachose mapuroteni. Nekurapa uku, mazai evha anochengetedza zvachose amino acids uye kutsvakurudza zvinhu, sepuroteni yakasviba.
Egg protein - pluses uye minuses
Jira reprotein protini rine unhu hunodiwa hunoshandiswa mumitambo yekudya. Iine 9% leucine ye-high-value amino acid, iyo inobata zvakakwana mapuroteni mukati mumasumbu. Asi izvi hazvirevi chete, pamwezve:
- ane high anabolism;
- zviri nani kudarika mamwe mapuroteni anowedzera hutema hwakaoma , hunoita kuti kubudirira kwekushandisa mazai eprotein pakuoma:
- Puroteni yakadaro haina zvachose nemafuta, iyo inodzivirira midzi yeropa kubva kune cholesterol;
- inotorwa zvakakurumidza uye inenge yakakwana zvachose (kusvika 93%);
Kune dzimwe humwe hunoti iwe unofanirwa kubhadhara paunenge uchishandisa puroteni yakadaro:
- zvakakosha kuverenga zvakajeka chiyero chekubvuma, zvisinei kuti pane ngozi yekuwedzera chiropa neitsvo;
- kana mutoro iwoyo usina kukwana apo protein inotorwa, kuwedzerwa kwekuwedzerwa kwesimba kuchaiswa mumhando yeadipose tissue;
- kune kukanganiswa kwega kweii nemaii protein.
Ipuroteni ipi iri nani - yai kana whey?
Jirasi yeiyo inogadzirisa mhinduro kana isina kuvhiringidza lactose milk protein, kana zvisingagoni kutora whey protein. Icho chinopera kuti kusarudzwa kweimwe kana rumwe rudzi rwepuroteni kunofanira kunge yakabva pamunamato wega, zvigadziro zvemuviri, mumwe munhu anoona nezvechigadzirwa. Kana pane sarudzo, zvino kuenzanisa zviri nani - egg protein kana whey, unogona kuona izvo:
- iyo leucine inowanikwa muprotheni yeii 9% zvishoma kudarika mune whey protein - 11%;
- asi amino acids yeprotekta yeii inogadzirwa kwenguva refu uye ropa rinowedzera kuzere neamino acids;
- Kusiyana neii, whey protein haina kubviswa zvachose kwemafuta uye makhahydrates;
- Seruminiyumu yeSerum yakanyanyiswa nokukurumidza, inofanira kutorwa kakawanda;
- nokuda kwezvose zvakakodzera, pamutengo, mazai eprotein zvikuru anopfuura serum.
Nzira yekuita sei mazai eprotein?
Kugamuchirwa kweii protein kunotarirwa mumwe nomumwe. Iko rudzi rwepuroteni rine nzvimbo yekubata maitsvo uye chiropa mune kudarika. Kuyera kwehuwandu hwezuva nezuva hunobva pauremu, chiito chekuita muviri, chinotorwa nenzira yakachena, asi kazhinji muhutano hwakaoma hwezvimwe zvipenyu. Inenge 1.5-2 g pa 1 kg yehutatu inotorwa. Nhamba yakagamuchirwa inopatsanurwa muna 3-4 doses. Zvidzidzo zvakaratidza kuti iyo yakagamuchirwa mazai eprotein pashure pokudzidziswa, kunyange pamutengo we 5 g, inodzorera zvakakwana mitsipa. Iyo yakanakisisa yehuwandu yekudya shure kwekudzidziswa i20-40 g.
Jira reproteine rinorema kurasikirwa
Chimwe chezvakanaka zveii machena ndiko kukwanisa kwayo kukurudzira kuora kurasikirwa. Panzvimbo iyi, zvimwe zvikafu zvinobva. Asi nezvokudya zvakadaro zvinokurudzirwa kuti idye chete mapuroteni asina mavara, saka imwe nzira yakanyanya kubuda ndeyokutora mazai eprotein ekureruka. Izvi zvinogona kutsanangurwa nezvayo zvakadai se:
- evha protein haina zvachose isina mafuta uye cholesterol;
- kugamuchirwa kweprotini kunoderedza kunzwa kwenzara panguva yekudya kwakasimba:
- iyo amino acids ye egg protein inogara kwenguva yakareba muropa, ichisimudzira zvakanakisisa metabolism, uye inochengetedza hudiwa hunoda shuga muropa;
- inhibits kuora simba kwehutachiona panguva yakaderera-calori kudya .
Eki protein-rating
Kubudisa mazai eprotein kunonetsa, nekuda kweizvi mutengo wechibereko chakadaro haugoni kuva wakaderera. Inogona kutsanangurwa kuti makambani mashomanana anobereka mazai ehena akachena. Kazhinji ndiyo mhando yenyika yemitambo yekudya. Nhamba yavo inotevera:
- Zvose zvinovaka muviri.
- Dimatyze.
- Puroteni yakachena.
Paunotenga mazai eprotein, unofanirwa kuyeuka kuti chigadzirwa ichi hachikwanisi kushandiswa uye hazvizogoni kutyiswa kwevamwe vatori vanopa michina pamutengo wakaderedzwa. Kana ukasarudza kushandisa yakanakisisa mazai eprotein, usaedza kuchengetedza uye kutenga zvigadzirwa kubva kune vanozivikanwa vanozivikanwa kubva kune vanotengesa vanotengesa.
Eki protein - contraindications
Iko kunopesana kukuru kwekugamuchira mazai eprotein kusagadzikana kwevanhu. Muchiitiko ichi, zvinogoneka kuti mapuroteni evha achakonzera kukuvadza nenzira yakagadziriswa. Zviratidzo zvekupindura kwakadai zvinogona kuve nekurutsa, kuwedzerwa kwemagetsi, kuwedzera flatulence. Izvo zvisina kunaka maitiro ehena machena zvinogona kuratidzirwa nehuipi husingafadzi hwemagasi akabudiswa, izvi ndezvekuwedzera kwehuyu sulfuri. Kana kusina kusagadzikana, saka hapana zvimwe zvinokonzera zvakaipa kubva pakudya mazai eprotein.