Ungayithatha kanjani iProtein ye Whey ukuze ufumane iMisa yezihlunu

Umxholo

• Yintoni iprotheni ye Whey?
• Ubungakanani obucetyiswayo
• Iprotey ye-Whey iyatyeba?
• Iindidi zokuncedisa iiprotey
• Iziphumo ebezingalindelekanga kunye nezimo
• Yintoni iprotein yewhyy

Iprotey ye-Whey ingathathwa malunga nemizuzu engama-20 ngaphambi koqeqesho okanye ukuya kuthi ga kwimizuzu engama-30 emva koqeqesho, isetyenziswa ikakhulu emva kokusebenza komzimba, ukuphucula ukubuyiswa kwezihlunu kunye nokwandisa uxinzelelo lweeproteni emzimbeni.

Iprotheyini ye-Whey yiprotein eyongezwe kubisi enokufumaneka ezikhemesti nakwiivenkile zokuncedisa ekutyeni, kwaye ixabiso liyahluka phakathi kwe-60 kunye ne-200 reais. Inani eliza kuthathwa lixhomekeke kwizinto ezinje ngobudala kunye nobunzima, kodwa kuhlala kucetyiswa ukuba kudliwe i-20 ukuya kwi-40 g yesongezelelo ngosuku.

Yintoni iprotheni ye Whey?

Njengoncediso olupheleleyo lweprotheyini, iprotein ye-whey inezibonelelo ezinje ngezi:

• Ukwandisa amandla omzimba kunye nokusebenza koqeqesho;
• Nciphisa ukutshiswa kweeproteni emzimbeni;
• Ukuphucula ukubuyiswa kwemisipha emva kokusebenza;
• Yandisa imveliso yeeproteni kunye nezihlunu.

Kubalulekile ukuba ukhumbule ukuba ukufumana uninzi lwezi zibonelelo kunye nokuphuculwa kokusebenza koqeqesho, isongezelelo seprotein kufuneka sibe yinxalenye yokutya okusempilweni. Jonga ukuba yintoni iDoping kwezemidlalo kwaye wazi ukuba zeziphi izinto ezingavumelekanga.

Ubungakanani obucetyiswayo

Inani elinconyelwayo leprotey ye-Whey liyahluka ngokobudala, isini, ubunzima kunye nokuqina kokuziqhelanisa nomsebenzi owenziweyo, kuba ngenxa yoqeqesho olomeleleyo, ngakumbi iiproteni ziyafuneka ukubuyisa izihlunu. Ke ngoko, kubaluleke kakhulu ukubonisana nesondlo okanye ugqirha ukuze ulungelelanise idosi, ngaphambi kokuba uthathe naluphi na uncedo.

Ngokubanzi, i-20 ukuya kwi-40 g yesongezelelo ngosuku iyacetyiswa, enokwahlulwa ibe ngamanani amabini emihla ngemihla. Kubalulekile ukuba ukhumbule ukuba amadoda afuna isixa esikhulu seprotein kunabafazi, njengoko enesixa esikhulu semisipha emzimbeni.

Iprotey ye-Whey iyatyeba?

Iprotheyini ye-Whey inokukwenza utyebe xa usiwe ngaphezulu okanye xa ingacetyiswanga ngumongikazi, kuba ukugqitha kweprotheyini kunye nokutya okungalinganiyo kwandisa inani leekhalori ekudleni, okukhokelela ekuzuzeni ubunzima.

Iindidi zokuncedisa iiprotey

Kukho iintlobo ezi-3 zeprotheyini ye-whey, eyahluka ngohlobo lwemveliso kunye nenani leeprotein ezikhoyo kwisongezelelo:

• Ujolise: Iqhubekeka ngokuqhubekeka ngokulula, kwaye ke ikwaqulathe iicarbohydrate, amanqatha, ilactose kunye neeminerali. Ngokubanzi, uxinzelelo lweprotein luyahluka phakathi kwe-70 kunye ne-80%. Ex: Iipesenti ezili-100 zeProtein esemgangathweni yeGolide esuka kwiProtein brand kunye noMyili weProtein evela kuMyili wohlobo.
• Ikhethiwe: luhlobo olucocekileyo lweprotheni, ngaphandle kwee-carbohydrate okanye amafutha ekwakhiweni kwesongezelelo. Ex: Iso Whey oMnyama oMnyama ovela eProbiótica kunye neWhey Protein VP2 Yodwa kwi-AST.
• Amanzi Amanzi: Ukongeza ekubeni yiprotheyini emsulwa, olu hlobo lokongezwa luye luqhubeke nenkqubo apho iiproteni zohlulwe khona, zisenza ukufunxeka emathunjini ngokukhawuleza. Ex: I-ISO 100 Whey Protein Isolate 100% Hydrolyzate from the brand Dymatize and Pepto Fuel, Whey 100% Hydrolyzate from the brand Stay.

Iprotheni ye-Whey ene-Hydrolyzed yeyona inexabiso eliphezulu, ngelixa uhlobo oluhlanganisiweyo lunexabiso eliphantsi, kwaye ngenxa yesi sizathu kuyacetyiswa ukuba kusetyenziswe xa uvuka okanye ngaphambi kokulala, xa kukho imfuneko.

Iziphumo ebezingalindelekanga kunye nezimo

Iiprotein supplements zibangela iziphumo ebezingalindelekanga ikakhulu xa zisetyenziswa kakhulu, ezinokubangela irhasi, isicaphucaphu, iicramps, ukunciphisa ukutya kunye nentloko ebuhlungu.

Ukongeza, olu hlobo lwesongezelelo luyaphikiswa kubantwana abangaphantsi kwe-18, abakhulelweyo okanye abasancancisayo, kwaye nakwimeko yesifo sezintso, igawuthi kunye nokwaliwa kwiprotein yobisi.

Yintoni iprotein yewhyy

Iprotey ye-Whey sisongezelelo esifunyenwe kwiprotein ye-whey, efumaneka ngexesha lokuveliswa kwesonka samasi.

Le yiprotein ekumgangatho ophezulu esetyenziswa kakuhle ngumzimba, kwaye ke, ukongeza ekucetyisweni kwabantu abenza imithambo, inokusetyenziselwa imeko yamanxeba elusu, izilonda, izilonda zokulala okanye ukuphinda ufumane ubunzima abaguli abafumana unyango lomhlaza okanye abanoGawulayo, kodwa kusoloko ngokwesikhokelo sikagqirha okanye isondlo.

Ukongeza kwi-whey, jonga kwakhona indlela yokusebenzisa i-BCAA ukuphucula ukusebenza koqeqesho.