Whey Protein tattara, bayar da ikon

A lokacin da wani motsa jiki, tsokoki suna aiki maida, sakamakon nama microtrauma bayyana. Shi ya sa nauyin horar bada shawarar ba more sau da yawa fiye da sau daya a cikin kwanaki biyu. Tsokoki bukatar lokaci zuwa warke. Wannan taimaka musu su cika gina jiki.

Protein - wani gini abu

Mafi dace lokaci zuwa replenish jiki ta gina jiki fara minti 20 bayan horo. A wannan lokaci shi aka kira "furotin-carbohydrate taga". Tsayin horo depletes ajiye muhimmanci amino acid, kuma akwai bukatar a cika su. The jiki ne Mafi assimilates duk da gina jiki. The gina jiki ne directed zuwa da dawo da tsokoki.

Domin 'yan wasa bukatar for gina jiki da aka lasafta bisa ga wadannan rabo: 2 grams na gina jiki da 1 kg jiki nauyi. Alal misali, idan da nauyin da dan wasa - 65 kilo, zai bukata a rana zuwa sha 130 grams gina jiki. A daya kwai m gina jiki na 3 grams. Wannan shi ne ranar da kuke bukatar ci fiye da 40 qwai. A duban farko, wata ba zai yiwu ba aiki a duniya wasanni yanke shawarar da whey gina jiki tattara.

Mene ne wannan?

Muscle nama garwaya da sauri da kuma nagarta sosai whey gina jiki. The tattara aka shirya da sarrafa abin da magani, wanda yake shi ne byproduct na samar da soya da cuku. Tun da farko wannan greenish ruwa kawai zuba. Yau, dauke da makamai high fasahar, daga magani ne da amfani da ake ci kari ga 'yan wasa. The gina jiki ƙunshi muhimmanci amino acid - leucine, valine da isoleucine. Tare da su taimako hanzarta gina jiki kira, da kuma fara wani tsanani tsoka girma.

Production na whey gina jiki da kuma ta jinsunan

Sunadarai na gina jiki su ne mafi girma a matsayin idan aka kwatanta da fats da kuma carbohydrates. Saboda haka, samar da sharar gida cuku an wuce ta hanyar sieve, cikinsa da kiyaye whey gina jiki. Mayar da hankali a cikin wani nau'i na fari foda an samu bayan high zafin jiki aiki. The gina jiki abun ciki a cikin samfurin ba ya wuce 70-80%.

Bugu da ƙari da tattara, akwai iri biyu na whey gina jiki. A ware da aka samu ta hanyar wani karin zahiri nagartaccen Hanyar - ion musayar. A wannan yanayin, da furotin da dauke a cikin fara abu a cikin wani adadin 95%. A hydrolyzate samar a cikin wani hydrolysis dauki. Yana da sauki da kuma sauri samamme ta jiki, amma kuma mafi tsada daga dukan uku gina jiki nau'in. A mafi m, a kudi sharuddan ne, ba shakka, whey gina jiki tattara. Its farashin shi ne kadan daga duk iri wakilci a cikin furotin kasuwar. Yana dabam a cikin kewayon daga 320 zuwa 3000 rubles da fakitin.

amfani

Ga waɗanda fata su kula da kiwon lafiya manufa whey gina jiki tattara. Responses game da shi likitoci ne sosai tabbatacce. Whey gina jiki yana da kyau tasiri ba kawai a kan tsoka girma, amma kuma a kan dukan jiki. Protein ne gini abu ga Kwayoyin na fata, gashi kuma kusoshi, kazalika da tabbatar da al'ada aiki na hormone tsarin. Undoubted amfanin whey gina jiki da kuma ga neman ya yi rashin nauyi. Lalle ne, ci gaban da tsoka triggers ya karu mai kona.

Saboda antibodies na rigakafi da tsarin - shi ne mai gina jiki fili cewa shi ne amfani ga mai karfi na rigakafi whey gina jiki. The tattara aka karatu da masana kimiyya. Nazarin sun gano cewa, whey gina jiki ne mai samfurin domin yin rigakafi da magani daga ciwon daji.

Waɗanda ba su cinye dabba da kayayyakin ne a hadarin gina jiki karanci a cikin jiki. Whey tattara a matsayin ƙari ga rabon abinci - manufa gina jiki source for cin ganyayyaki.

Contraindications da illa

Shakka whey gina jiki da aka contraindicated a wadanda suke tare da allergies zuwa madara gina jiki. Kawai bayan shawara tare da likita ya kamata a kara zuwa menu, manyan allurai gina jiki ga waɗanda suke a hadarin koda cuta.

Idan ka dauki tattara a allurai a kayyade a cikin umarnin, da dama na gefen effects za a rage zuwa kusan sifili. A yawan abin sama yiwu na ciki da rashin jin daɗi, cramps, tashin zuciya, gajiya, ciwon kai.

Yadda da kuma lokacin yin amfani da whey gina jiki?

Don kauce wa matsalolin da narkewa kamar tsarin, ba lallai ba ne su yi amfani da fiye da 30 grams na tattara a kowace rana. More m dosing na gina jiki a kan marufi. Su za su iya bambanta dangane da yawan abun ciki na gina jiki a tattara.

Mafi kyau duka lokaci zuwa lele jikinka da zama dole gina jiki ga shi - bayan wani motsa jiki. Amma yana yiwuwa su goyi bayan tsokoki kafin da kuma lokacin da shi. Jiki yana bukatar ne na amino acid da kuma nan da nan bayan tashi mai gidan, don yin up for rashin nighttime barci hours. Idan a lokacin da rana ne wani lokaci domin abun ciye-ciye, da m whey gina jiki. The tattara kamata kawai a diluted da ruwa ko madara, da kuma sha shirye.

girke-girke

Da taimakon whey gina jiki iya sarrafa da kuma wadãtar da menu. Ga 'yan girke-girke da suke da samuwa da kuma amfani ga kowa da kowa. All aka gyara an dace don dacewa da kuma rage cin abinci a lokaci guda m ice da muradin ka ci wani abu mai dadi.

m karin kumallo

Mix rabin kofin madara, da kwata kopin yogurt. Add mashed banana, zuma da kuma mai diba gina jiki.

Berry hadaddiyar giyar

Polstakana Berry cakuda (sabo ne ko daskararre) gauraye da kwata kofin yogurt. Add rabin kofin ruwan 'ya'yan itace da kuma a spoonful na gina jiki.

cakulan hadaddiyar giyar

Biyu tablespoons na gyada man shanu gauraye da banana. Add rabin kofin madara da kuma a spoonful na gina jiki. za a iya diluted da ruwa idan ake so.

Pawn tsoka girma da kuma kyau kiwon lafiya - whey gina jiki tattara. Moscow da sauran Rasha birane bayar da fadi da kewayon da samfurin. Wanne daga cikin zabin saya, ka zabi.