Iprotheni edibeneyo isethi yeentlobo ezahlukeneyo zamaprotheni (whey, casin, iqanda ne soy). Kwiinkalo ezahlukeneyo, umxube uhlukile kumanani amaprotheni kunye nokwakheka kwamaphesenti, okusoloko ehlula ixabiso leengxaki.
Iprotheni ye-Whey okanye eyinkimbinkimbi?
Xa ukhetha phakathi kwe-whey kunye neprotheni eyinkimbinkimbi, kufuneka, okokuqala, lukhokelwe yiimfuno zeeprotheni zakho zentsuku kunye neenjongo.
Iprotheni ye-Whey yindlela ekhawulezayo yeprotheni (30-40 min). Kukulungele ukubonelela umzimba ngeprotheni efunekayo emva kokuzilolonga , kwaye ingasetyenziselwa njengomthombo owongezelelweyo weprotheni, ukuthatha phakathi kokutya endaweni yokutya. Ndiyabulela kuma-amino acids afakwe kwiprotheni ye-whey, ikhuthaza ukutshiswa kwamathambo angaphantsi, okuya kuba luncedo kakhulu kwisisindo sokuzuza, ukulahlekelwa isisindo okanye ukusebenza ekuphumuleni.
Iiprotheyini eziyinkimbinkimbi ngenxa yokudibanisa iintlobo ezahlukeneyo zeprotheni zilungele ixesha elide kunye nokuhlala ixesha elide, xa umzimba wakho udinga inani elikhulu leprotheni. Umxube wonke weprotheni utyhiliwe ngumzimba kwizigaba: whey protein - 30-40 min, iprojekti yesoyi kunye neqanda - iiyure ezingama-2-4 kunye ne-casein - iiyure eziyi-6-8. Ngenxa yokudibanisa iiprotheni, iprotheni eyinkimbinkimbi inokukwazi ukunyusa umzimba wakho kunye neeprotheni eziyimfuneko ukuya kwiiyure eziyi-8, kuya kuba luncedo xa uphelelwa ukutya okanye uhamba endleleni.
Iprotein yeprotein
Iprotheni ekhuselekileyo icetyiswa ukuba ithathwe emva kokuqeqesha ukubonelela ngomzimba ngeprotheni nangaphambi kokulala ukukhuthaza umzimba xa kusebenziswa iinkqubo zokubuyisela. Inxenye yeprotheni enzima i-30-60 g, kuxhomekeke kwimithwalo kunye nobukhulu bakho. Xa usebenzisa iprotheni enzima njenge-snack, isabelo siya kuba ngu-20-40 g. Iiprotheyini ezinzima akufanele zithathwe ngaphambi kokuqeqesha, kuba oku kungabangela ukungathandeki ngexesha loqeqesho.
Kodwa akufanele usebenzise kakubi iprotheni, zonke izondlo ezemidlalo zixhomekeke nje, ngoko ungazilibali ngokutya okunesondlo kunye nokulinganisela.
Iprotheni engcono kakhulu
Iimarike ngoku iveza inani elikhulu leengxube ezahlukeneyo ekubunjweni kunye neendleko, sibheka okulungileyo kubo:
- BSN Syntha-6
- Syntrax Matrix
- MHP Probolic-SR
- MusclePharm
- Ukuxilisa i-Elite Fusion 7
- Weider Protein 80 Plus
- Dymatize Elite XT