Parizvino, pane zvakawanda zvakasiyana zvemitambo zvakasvibiswa, uye zvakaoma zvikuru kune anotangisa kusarudza kuti mapuroteni ari nani kusarudza. Munyaya ino hapana mazano evanhu vose, pane imwe neimwe unofanirwa kusarudza yako sarudzo. Tichakurukura zvakasiyana-siyana zveproteine ​​supplement uye chinangwa chavanofanira kushandiswa.
Nzira yekusarudza sei protein yakakodzera?
Muzvitoro unogona kusangana whey protein , mazai, soy, casin, akavhenganiswa uye mamwe maitiro asina kufanana. Kuti uone kuti ungasarudza sei puroteni, unofanirwa kuva nehuwandu huzhinji pamusoro pemhando imwe neimwe.
- Whey protein - a "fast" chisarudzo, iyo mumaminitsi mashomanana inopa muviri muviri wakakwana wemamino acid anokosha. Iro tsika yekuinwa mushure mekunge urovedza muviri kana kuti kuedza kwekurumidza kukurumidza uye nekugadzirisa kudzosa misumbu uye kuvapa zvose zvavanoda mukukura uye kubudirira.
- Casein (mukaka) mapuroteni isarudzo inogadzirwa zvishoma nezvishoma, uye inoita kuti muviri uwedzere kuwedzera. Inotorwa kana usiku, kana kuti panzvimbo yekudya kusina kukwana. Iyi ndiyo nzira yakanakisisa yekurasikirwa nekurema, pasina kurasikirwa muhuwandu hwemisungo.
- Soy protein - chigadzirwa ichi chinorondedzerwa seproteiniti inononoka, asi, kana ichienzaniswa nemukaka wakasiyana, unenge uine huwandu hwakakosha hwezvakaberekwa, izvo zvinoreva kuti haugone kuunza zvakakunakira mumuviri. Mari yayo inoderera kupfuura yakasara, asi makosi anokurudzira kusarudza dzimwe sarudzo.
- Jira reprojekti rinonzi rakakwana nokuti rinotakura zvakakwana chiyero chekushanda zvinoshandiswa. Iyo inobata chidimbu chepakati pakati pe "slow" uye "fast" mapuroteni, uye yakakosha kune zvakasiyana-siyana zvinangwa. Sezvo mutemo, mutengo waro wakakwirira kudarika kune vamwe vose.
- Mixed protein - inobatanidza zvakakosha zvezviverengeka
iyo mapuroteni ayo akataurwa pamusoro apa. Inogona kutorwa munenge nguva ipi zvayo, iyo yose uye yakakodzera kune zvinangwa zvakasiyana.
Nzira yekusarudza puroteni yekuremera kurashika?
Kwenguva yakareba, yakanga iri tsika yekuongorora nyaya inorema kurasikirwa sekanakisisa. Zvisinei, ikozvino basa reavo vanotsvaka kuderedza kuyerwa, rakaoma, uye mubvunzo weproteiniti yekusarudza kuora kurasikirwa zvakare zvakare. Izvi zvinokonzerwa nekuti mumakore achangobva kupfuura, kuwanikwa kwakagadzirwa: whey protein, inotorwa ne calcium, haina kunyanya kushanda pane casin protein. Iwe unogona kugadzirisa nyaya iyi chete: mangwanani uye mushure mekudzidziswa, tora whey protein uye calcium , uye usati watora muviri uye usati wambarara - casein. Saka iwe uchazadzisa zvakakosha.