Protein: abun da ke ciki, farashin. Mafi gina jiki ga daukar ma'aikata na tsoka taro. Rasha gina jiki

Kowa ya san cewa sunadaran - shi ne babban ginin abu, wanda aka hannu a cikin shiri na mutum Kwayoyin. A gina jiki, bi da bi, su ne mafi sunadaran da inganta tsoka girma. Saboda haka wasan - babban masu amfani da yin amfani da wasanni gina jiki, samar da wani bushe foda.

Sunan "furotin" ya zo daga Girkanci protos, yana nufin "na farko, da ya fi muhimmanci."

Sunadaran suna ba kawai muhimmanci ga tsoka girma, kamar yadda su ne babban tushen samar da makamashi da kuma ƙarfi. Sun kuma gabatar da tsoka dawo bayan workouts.

Me ne mai gina jiki

Mene ne Protein? A abun da ke ciki na wannan abu ne mai sauki. Wannan gina jiki tattara kusan 100% na bushe cakuda.

Samu sunadaran don samar da sunadari na talakawa al'ada kayayyakin:

• whey ba whey gina jiki (ware, tattara).
• madara - casein.
• kwai samar da kwai gina jiki.
• soya - soya.
• shinkafa.
• multicomponent (mix na nau'i nau'i).

Foda samar da tsari shi ne cewa daga cikin feedstock suna guga man kitse, ruwa, carbohydrates da kuma sauran ba dole ba gyara, inda aka samu mai gina jiki foda da kuma tattara. By feedstock irin sunadaran kasu kashi shuka da dabbobi. Domin amfani da gina jiki foda ne mai gina jiki shake.

Wanda yana bukatar a mayar da hankali gina jiki

Tun da gina jiki - wani abun da ke ciki har da kawai mayar da hankali gina jiki, shi ya bi da cewa wani halaye ba mallaka. Wancan ne, yana da kamar wata Boiled kwai gina jiki. Wannan kiwata tambayar ko da dan wasa sama sama mai yawa tsoka taro, idan shi ne ya cinye wani ya fi girma adadin dafa kwai fari.

Amsar a bayyane yake: na shakka ba. Daga cikin sauki amfani da tsoka da sunadarai a matsayin abinci da kansu ba su girma. Yawa ya dogara da yanayi na horo ginawa tsoka da kuma kwarewa daga cikin dan wasa.

Duk da gina jiki da ake bukata daga jiki, dauke a cikin al'ada abinci a isa yawa. Saboda haka, sabon shiga gina jiki ci ne na sosai ba da ake bukata idan dai ba ya je da aiki tare da kaya masu nauyi ya karu, fiye da dari fam. Wannan ke nan a lõkacin da ya kwayoyin da bukatar yarda da wani ƙara adadin furotin. Wannan zai faru ba a baya fiye da a cikin shekara na tsanaki horo.

Kuma waɗanda Bodybuilders wanda tsunduma kullum da kuma na dogon lokaci, saboda da wuya aikin na tsokoki karbar ƙari ake bukata. Yana iya a haɗe shi da shan anabolic kwayoyi don kauce wa wani amino acid karanci a cikin jiki.

Nau'o'in sunadaran da kuma wani hanya ne na masana'antu

Sabon shiga Barka da mayar da hankali da furotin da 'yan wasa suna mamaki: "Yadda za a zabi mafi kyau gina jiki ga tsoka taro kafa amidst duk da bambancin da da jinsin?"

Kaya gina jiki da furotin daga halitta abinci ne indisputably nama, kifi, qwai, kaji da kuma kiwo kayayyakin. Amma ci yawan abinci da ake bukata domin samar da sunadarai a cikin jikin da aka tsunduma cikin wani dan wasa, shi ne kawai zai yiwu ba. Kuma a nan ya zo da taimakon gina jiki shakes cewa an saki daga gina jiki foda.

A zabi na wani irin dogara a kan ta yanayin horo da kuma dan wasa ta a raga.

Sunadaran suna zuwa kashi da wadannan iri:

1. Madara. An samu ta hanyar rabuwa da kitsen da lactose a cikin madara da tacewa. Biyu aka gyara su ne a sakamakon wannan tsari: casein da kuma whey.
2. Whey gina jiki. A abun da ke ciki na whey foda samu tacewa tsari. Wannan irin ƙari ne mai narkewa a cikin ruwa, nan take narkewar sauri ta haihuwa da muhimmanci amino acid don tsokoki. Foda hada da game da 70% gina jiki, da ake kira da tattara, kamar 90% - ware fiye da 90% - da hydrolyzate wanda aka samu da hydrolysis na baya jinsunan. A mafi girma da natsuwa, da hakan da digestibility da kuma kudi na narkewa daga cikin foda.
3. Casein. Yana wakiltar micromicelles (siffar zobe barbashi) ba narkewa a cikin ruwa, sannu a hankali sosai samamme ta jiki. Sakamakon haka, a hankali fitarwa daga gare ta, sa'an nan yin aiki na kariya daga tsoka catabolism. Samar da lafiya tacewa da kuma shiga da shi zuwa ga sodium, alli da potassium. Dangane da abun da ke ciki, shi ne zuwa kashi micellar gina jiki hydrolyzate, sodium, potassium, ko alli caseinate.
4. Kwai Protein. Its abun da ke ciki shi ne m ga furotin na qwai, wanda ya ƙunshi arba'in daban-daban alama abubuwa, kazalika da yawa amino acid da kuma inganta harkokin tsoka girma. Whey aka narkewar more sannu a hankali, amma sauri fiye da casein foda.
5. Soy, wanda aka dauke m domin ya ƙunshi dukkan muhimmanci amino acid. Haka ma mai arziki a cikin arginine da glutamine, da sauri narkewar.
6. Rice. Wannan foda aka kerarre da milling da launin ruwan kasa shinkafa, nan rabu da zare da carbohydrates, da abun da ke ciki an tace. A sakamakon foda ya ƙunshi game da 90% gina jiki, sauƙi narkewar.

Yadda za a yi kari

gina jiki liyafar dogara a kan horo da hanyoyin, don haka yana da halaye:

1. Madara foda bada shawarar ci, yafi a dare da a tsakanin abinci. Wannan shi ne saboda cewa da casein ne sannu a hankali tunawa, sakamakon tsoka amino acid sequentially ciyar.
2. Saboda azumi aiki na whey gina jiki ne mai kyau don amfani kafin da kuma bayan makaranta ga m samar da micronutrients tsokoki.
3. Casein da furotin da ake hada da magani, dauka bayan motsa jiki. Wannan na tabbatar da tsoka girma. A liyafar hana su Lalacewar foda kafin lokacin kwanta barci.
4. Ga waɗanda suke shan wuya daga lactose rashin ha} uri, ko alerji zuwa madara gina jiki, kwai foda ne mai kyau. Ma dace da wadanda ba su son iyawa banal qwai.
5. Waken soya ga waɗanda 'yan wasa da suke so su gina tsoka, amma ba ya so ya dauki dabba sunadaran. An shawarar ya dauki soya gina jiki bayan wani motsa jiki, da kuma kafin shi, ta hanyar hada da yin amfani da magani, kuma casein.
6. Har ila yau, kafin da kuma nan da nan bayan ƙarfi horo ne da shawarar yin amfani da shinkafa gina jiki. Shi ne mai girma ga masu cin ganyayyaki, mai kyau gauraye da whey foda.

gina jiki Mixes

Don samun mafi m da tasiri Properties na powders bada shawarar samar da mix na daban-daban na sunadarai. A mafi kyau duka abun da ke ciki na wannan cocktails hadawa biyu yi da kuma restorative sakamako a kan tsoka nama.

Mafi na kowa blends ne:

• Whey ware tattara Plus ya dace domin liyafar kafin da kuma bayan makaranta.
• Whey gina jiki ware hydrolyzate da, da sauri narkewar, Farashin ne dan kadan fi sauran. An dauka a matsayin gabata daya.
• A cakuda whey da kuma madara gina jiki. Cheap gina jiki da ciwon amfani da kaddarorin kamar whey da casein.
• Mix na casein da kuma whey. Wannan abun da ke ciki cimma mafi girma yadda ya dace aka yarda a kowane lokaci.
• Dauke da foda hada da casein, whey da kuma soya. Shi ne mafi tsada fiye da sauran mahadi, wanda aka barata ta da kaddarorin. An shawarar zuwa sama, ko da horo.
• Mix qwai, casein da kuma whey. Dace da 'yan wasa ba sha a kai a kai don ci qwai, shi hadawa da yawa amfani Properties.
• Mix - furotin xin kayan lambu. A abun da ke ciki na da irin wannan za a iya cinye 'yan wasa suka yi rashin lafiyan qwai da madara: shi iya ƙunsar shinkafa gina jiki, soya da kuma ko da hemp. Yana take kaiwa zuwa al'ada nitric oxide samarwa da kuma daidai a jini ya kwarara zuwa tsoka nama.

Wanne gina jiki da aka zaba

Sports abinci mai gina jiki masana'antu na da dama, masana'antun. A babban bambanci tsakanin sakamako a kan tsokoki da kwayoyi kerarre akwai, duk da wani iri-iri m kwalaye, kudin, talla da kuma tuntuba imani. Su ne kawai ya bambanta a dandano, da yawan furotin da naúrar foda Additives da kuma bitamin. A karshen, ba zato ba tsammani, ba za shi barata, kamar yadda muka riga ya tabbatar da cewa mafi kyau sakamako ne da aka ba bitamin, idan dauki dabam.

Popular tsakanin 'yan wasa ne da sunadarai irin wannan waje masana'antun kamar yadda Weider, MHP, ganiya Gina Jiki, Syntrax, ALLMAX Gina Jiki, CytoSport, Dymatize Gina Jiki, BSN. Amma da mafi saba da duk - Protein Gold misali (ganiya Gina Jiki), nasa ne da latest ƙarni na samar da sunadarai ba. Ya ƙunshi wani mafi kyau duka taro na aiki abubuwa ne da daidaita, Ya sanya daga whey.

Kada ka manta cewa, babban aiki ne don cika gina jiki rashi a cikin furotin inganta lodi, idan bai isa ba daga gare su zo daga halitta abinci. Mutane da yawa 'yan wasa kokarin cinye kawai kwayoyin abinci, kamar yadda suka dauke da abubuwa da kuma alama abubuwa, saba wa jiki.

Za a iya amfani da a matsayin ƙari kuma kwai foda, wanda aka yi amfani da confectionery masana'antu, shi ne ma mai kyau da mayar da hankali gina jiki.

Popular Rasha gina jiki wakilci iri Ironman, m - LLC "ART Modern kimiyya da fasaha." Kuma ko da yake shi ne kawai kamfanin da cewa yana amfani da high-fasahar domin samar, management gane kanta, wadda har yanzu lagging bayan da kasashen Turai da Amurka masana'antun.

Production na game da dozin sauran m masana'antun, kamar "Fortogen", "Aktiformula", "Junior", "Atlas", "Hercules", coined da yawa kasa.

Har ila yau daga cikin nauyi da 'yan wasa su ne wadanda suka fi son yin amfani da matsayin ƙarin gina jiki jariri dabara - wannan jariri dabarbari amfani ga ciyar da jarirai har zuwa watanni biyar na shekaru, tare da Bugu da kari na koko dandano. Wannan ya hada da mafi kyau carbohydrates, sunadarai, da ingantaccen high quality-bitamin, domin shi ne kusan m zuwa madarar uwarsa. Wannan cakuda wakiltar inganci da cheap gina jiki.

Popularity kerarre mayar da hankali sunadarai ne cewa foda cimma da ake so sakamakon bukatar ci da yawa kasa fiye da na al'ada kayayyakin da ake bukata domin wannan manufar. Amma ba abin da zai maye gurbin wani daidaita cin abincin nasu, don haka kari kamata kawai a rabin na rage cin abinci.

Protein for tsoka. Amfanin da kuma illolin

Babban ayyuka na tsoka gina jiki shi ne ci gaban (girma) da kuma dawo da (ceton) tsoka nama. Bugu da kari, da furotin kira kai tsaye goyon bayan tsarin da cell kanta. Kuma mafi muhimmanci - shi ne jiki ta samar da makamashi zama dole ga dan wasa, da kuma amino acid. Saboda haka, ya kamata a da kyau tunawa ga samar da wadannan ayyuka.

Ba duk da wannan, shi ne gane cewa mafi kyau gina jiki ga samun ramammu tsoka - magani. Kusa da shi ne wani casein kamar kare dan wasa daga tsoka catabolism a lokacin barci.

Sau da yawa tambaya taso, ko gina jiki shi ne cutarwa. Tun da yake wannan ne kawai wata al'ada gina jiki, babu. Cutarwa gane ta wuce haddi.

A al'ada semidesyatikilogrammovogo mutum rage cin abinci, da caloric ake bukata shi ne kullum daidai da 2500 kcal per day, sunadarai sa up kamar 100 g - shi ne 410 kcal.

Menu aka tsunduma a cikin dan wasa na wannan nauyi ya hada har zuwa uku ƙarin grams na gina jiki da kilogram na jiki nauyi, da cewa shi ne, jimlar na 175 ya samu ci 275 grams na gina jiki, wanda yake shi ne 1128 kcal da kuma 3000 kcal a total rana.

Idan wani mutum talakawa ko wani mafari dan wasa, wanda ya karu amfani furotin ba lallai ba ne, duk wannan zai yi amfani da shi, da furotin da zama m amfani a gare shi. Shi ne fraught tare da mummunan sakamakon, daga gare su:

• kiba da kuma alaka da matsaloli;
• tare da ba ta karbar ruwa yiwu dehydration .
• blockage na koda kafafuwa.
• hanzari da urolithiasis.
• iya zama jin zafi a ciki yankin.

A ƙarshe shi ne cewa sunadaran za a iya dauka, amma da cewa akwai wani gefen effects, da halatta iyaka dole ne a kiyaye.

gina jiki kudin

A kudin gina jiki dogara a kan ta nazarin halittu darajar - Kashi na digestible gina jiki: a kayan lambu da sunadarai shi ne kasa da cewa dabbobi. Saboda haka, furotin xin kayan lambu zai zama mai rahusa.

Har ila yau yana rinjayar da hanyar da furotin da ake yi. Price foda samu ta hanyar microfiltration (ware) mafi ɗaukaka a cikin tattara. A hydrolysates, wanda ake samu ta hanyar enzymatic jiyya, su ne ma fi tsada.

Don rage kudin da samfurin zuwa game da 10%, da yawa masana'antun ne gauraye fi mai da hankali ware.

A kudin gina jiki foda, da kuma dabam dangane da talla iri, a nan taka rawar da mabukaci da amincewa da kuma ƙauna.

Rasha gina jiki ga m masu amfani ne mafi arha samfurin (misali, da aka ambata a riga "Atlas" halin kaka daga 250 rubles da 1 kg), amma ko da wannan ba ya ƙara zuwa da shahararsa. All kwayoyin halitta a cikin masana'antu tsari: low-natsuwa samu foda ko cakuda m sinadaran.

Da zabi ne har zuwa mai saye. Duk da haka, gaskiyar ita ce cewa wasu fi son zuwa cheap powders da kuma wasu yi imani da cewa jariri abinci gauraye da madara foda, shige da yawa fiye da cheap gina jiki cakuda.

Lokacin da ya dauki gina jiki

Babban amfanin da furotin da kuma ta yadda ya dace a cikin yin amfani da fall tsakanin abinci. Kuma yayin da menu na abinci za a iya supplemented da furotin Badami, tare da gina jiki mai arzikin halitta rage cin abinci.

Daga cikin 'yan wasan, akwai wasu timeframe liyafar furotin kari. A dokoki ne:

• safe kamata dauki whey gina jiki, saboda bayan wani dare na tsokoki ne a wani catabolic jihar.
• tsakanin abinci snacking amfani casein gina jiki saboda da jinkirin aiki - ya restock tsoka.
• a cikin rabin awa bayan da horo dole sha a hadaddiyar giyar na daskare-bushe gina jiki.
• kafin zuwa gado ne m whey gina jiki.

Yadda za a yi mai gina jiki a cikin gida

Don yin gina jiki shake, kana bukatar ka arba'in grams na gina jiki foda don ƙara a kamar wata tabarau na 'ya'yan itace, ruwa ko low-mai madara, sa'an nan kuma Mix sosai. Ci gaba da wannan hadaddiyar giyar da aka yarda ba fiye da sa'o'i biyu.

Ga mai kyau bulala foda hadaddiyar giyar can ne na musamman na'urar a cikin wani nau'i na kofin tare da flange raga ga mafi alhẽri BREAKING lumps - shaker. Place a ganga zama dole aka gyara, da shi ake bukata domin ya girgiza 'yan mintoci tsanani. Sai dai itace daidai Amma Yesu bai guje, m hadaddiyar giyar.

Amma akwai wani zaɓi: akwai abu mafi alhẽri, yadda za a yi mai gina jiki daga halitta kayayyakin a kan nasu. Wannan na bukatar da sinadaran da a blender for blending. Wasu daga cikin girke-girke ne kamar haka:

1. Madara foda - 3 tbsp. l, gelatin -. 15 g, 3 qwai, ruwan 'ya'yan itace - 2 st, 1 st .. l. zuma.
2. Low-mai gida cuku - 4 tbsp. l, qwai -. 2 guda, ruwan 'ya'yan itace, ko madara -. 400 g, wani' ya'yan itace kankara.
3. Yoghurt - 50 grams madara - 200 g, ice cream - 80 g, daya banana, oat flakes - polstakana.
4. Milk -. 2 tbsp, ice cream - 100 g, daya kwai da daya 'ya'yan itace.
5. Blueberries - 80g, ice cream - 100 g koko - 1 tbsp. . Lita na madara - 400 g
6. Chocolate (koko) - 30 g, low-mai gida cuku - 50 grams, orange ruwan 'ya'yan itace - 1 st rabin banana ..
7. Cuku - 250 g, biyu ayaba, yogurt - pint, jam ko syrup - 150 g

Kamar haka ba za ka iya sauƙi shirya gida gina jiki. Its farashin zai zama low, da kuma iyawa ingancin - ko da yaushe a kan saman, saboda ba za ka iya ƙara wani iri-iri ka fi so 'ya'yan. Kai gida amfani gina jiki shake maimakon karin kumallo da kuma kafin lokacin kwanta barci.