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Protheine ea mahe - melemo, likotsi le liphapang tse tsoang mefuteng e meng

Protheine ea mahe ke e 'ngoe ea lihlahisoa tsa protheine tse thusang haholo, empa ha li sebelisoe haholo.

Hobaneng ha protheine e nang le profil ea amino acid e felletseng e sa fumana kamohelo ea bokahohle? O e nka neng hona joang? Hobaneng ha motho e mong le e mong a rata mahe ho fapana le Whey, empa se fapaneng ke 'nete ka protheine? U tla fumana likarabo tse qaqileng tsa lipotso tsena tsohle sengoloeng.

Pale le lintlha

Protheine ea mahe ke eng? Ho fapana le Whey, eo kamehla e bapisoang le eona, ho thata haholo ho e ntša. Ts'ebetsong ea substrate ea protheine, ho ka etsahala mathata a fapaneng a amang boleng ba thepa kapa boemo ba tlhoekiso ea ona. Kaha lehe le lesoeu ntle le denaturation le kotsing ea ho tšoaetsoa ke salmonellosis, a mang a litšobotsi tse ntle tsa lehe lia lahleha nakong ea substrate. Sena se bakoa ke kalafo e mpe ea mocheso e bakang denaturation e fetelletseng. Ka lebaka leo, tse ling tsa li-amino acid tse fumanehang ka har'a lehe le theko e tlaase lia lahleha.

Haeba re nka protheine ea mahe e le sehlahisoa se felileng ntle le litšobotsi tse ikhethang tsa ho ntšoa ha eona, ena ke sesebelisoa se rarahaneng ka ho fetesisa bakeng sa phepo ea moatlelete, ha feela ho se na mokhoa oa ho fumana protheine ea liphoofolo.

Boemo ba protheine

Sekhahla sa ho tsebaE tlase haholo
Leano la thekoHo latela boleng ba lisebelisoa tse tala
Mosebetsi oa mantlhaPhepo e felletseng e nang le profil e felletseng ea amino acid
BokgoniHa e sebelisoa ka nepo, e phahame
Bohloeki ba lihlahisoa tse talaE phahame haholo
TšebelisoHoo e ka bang 1.5 kg ka khoeli

© 9dreamstudio - stock.adobe.com

Melemo le likotsi

Joalo ka mofuta o fe kapa o fe oa protheine ea kantle, protheine ea mahe ha e ea nepahala. Leha ho le joalo, e na le melemo e 'maloa ho feta mefuta e meng ea protheine e tala:

  • Boemo bo felletseng ba amino acid.
  • Tlhaho e kholo ka ho fetesisa bakeng sa 'mele ea rona. Ho fapana le mefuta e meng ea protheine, ho fetela holimo ho substrate ea lehe ho ke ke ha lebisa mathateng a kotsi a GI.
  • Ho tlama mokelikeli o tlase. Ka lebaka la sena, liphio ha li laeloe.
  • Ho monya nako e telele, e lumellang nako e telele ho fepa 'mele, ho fokotsa lintlha tse mpe.

Leha ho le joalo, e na le likotsi:

  • Kotsi ea ho patoa. Ka lebaka lena, protheine ea whey e lokela ho nkoa feela ka fiber ea meriana.
  • Sekhahla se tlase sa ho monya ha se lumelle fensetere ea protheine ho koala hang kamora koetliso, e qobellang semathi ho sebelisa chelete e eketsehileng ho BCAA.
  • Ho sebetsa hantle ho latela boleng ba ho hloekisa.

© Maksym Yemelyanov - stock.adobe.com

Lehe vs Serum

Ke protheine efe e molemo - Whey kapa lehe? Ha ho karabo e tobileng. Protheine ka 'ngoe e na le melemo le mathata a eona. U tla fumana litholoana tse ntle ka ho kopanya mefuta e 'meli ea liprotheine tse hlokoang.

Bosoeu ba leheProtheine ea Whey
Boemo bo felletseng ba amino acidSekhahla se betere sa ho monya
Ketso e teleleHo fokotsa khatello ea kelello tšilong ea lijo
Lactose mahalaHo hloka botsitso
E thusa ho matlafatsa 'mele letsatsi lohleTharollo e molemohali ea ho koala fensetere ea protheine
Theko e phahamengE hloka Tlatsetso ea Boemo ba Amino Acid le Casein

Empa haeba potso e otlolohile (o tlameha ho khetha mofuta o le mong feela oa protheine), ho bohlokoa ho cheka ho teba.

Pele ho tsohle, ha u khetha, hlokomela:

  • boleng ba lijo tsa mantlha;
  • matla a mojaro;
  • boteng ba lehe le lesoeu lijong tsa hau tse tloaelehileng;
  • makhetlo a lijo;
  • mosebetsi o ka sehloohong.

Protheine ea Whey e betere haholo bakeng sa mefuta e fetelletseng - ekaba ho omisa ka salbutamol le clenbuterol, kapa ka lehlakoreng le leng, phaello e fetelletseng ea boima ka ho sebelisa doping. Sekhahla sa ho monya whey se ts'oana le sekhahla sa ho monya BCAA, se u lumellang ho emisa hanghang lits'ebetso tsa ts'oaetso, ha o ntse o baka tšubuhlellano e matla ea anabolic, leha e le ea nakoana.

Ho kenella ka potlako ho potlakisa metabolism, ka hona, e loketse li-endomorphs, tseo sekhahla sa ts'ebetso ea metabolic e leng bohlokoa ho feta lintlha tse ling kaofela.

Ke eng se ka soeufala sa lehe se ka hanyetsoang ntlheng ee? Bothata bo boholo ke hore ho ke ke ha khoneha ho koala lifensetere tsa protheine, tse batlang li tsoa kapele ho tsoa mofuteng o ka sehloohong oa lihlahisoa tse tala bakeng sa baatlelete ba ratang ho tlatsoa ha mesifa ea bona ea boleng bo holimo. Leha ho le joalo, ho fapana le Whey, e na le profil ea amino acid. Ho phaella moo, 'mala o mosoeu o na le phello e telele, ka hona, joalo ka casein, o khona ho fepa' mele ka lihora tse 'maloa.

Qetello: Whey protheine e khetha ho ba protheine e ka sehloohong, ha 'mala o mosoeu oa lehe e le sebaka se setle sa casin - ee feta ka boleng le litšobotsi tse akaretsang.

Melao ea kamohelo

Ka kakaretso, melao ea ho nka liprotheine tsa mahe e fapana hanyane le mefuta e meng ea liprotheine. Taba ea pele, palo ea liprotheine kaofela e baloa - 2 g ka kilograma ea boima ba letlooa bakeng sa banna, 1 g ka kilograma ea boima ba 'mele bakeng sa basali) Kamora moo, palo ea protheine e felletseng e fumanoang lijong tsa tlhaho e ea baloa.

Ka karolelano, bakeng sa baatlelete ba etsang qeto ea ho sebelisa protheine ea mahe ka botebo, khaello e felletseng e ka ba 50 g ea protheine. Ke hore, li-servings tse peli tse felletseng tsa protheine ea lehe. Li ka sebelisoa ka mekhoa e fapaneng.

Mokhoa oa ho nka protheine ea mahe ka letsatsi la thupelo.

  1. Ea sebeletsang hanghang kamora 'boikoetliso bakeng sa ho koaloa ha fensetere ea protheine e telele.
  2. Karolo ea bobeli, e hlohlellelitsoeng ka lebeseng, e nkuoa bosiu ho fokotsa ts'ebetso ea ts'ebetso.

Mokhoa oa ho nka protheine ea mahe ka letsatsi leo e seng la koetliso:

  1. Ea sebeletsang hoseng.
  2. Karolo ea bobeli, e hlohlellelitsoeng ka lebeseng, e nkuoa bosiu ho fokotsa ts'ebetso ea ts'ebetso.

Na e thusa ho fokotsa boima ba 'mele?

Ka lebaka la likarolo tse ikhethang tsa metabolism, katleho ea protheine ea lehe bakeng sa ho theola boima ba 'mele e tlase haholo. Hobaneng ha ho le joalo? Tsohle li latela hape ho tsoa ho li-profiles tse hlalositsoeng kaholimo. Sekhahla se tlase sa ho monya, leha se fana ka sephetho se setle ho anti-catabolism ea nako e telele, se boetse se fokotsa ho chesa mafura ka kakaretso.

Boemo bo felletseng ba amino acid ke monyetla le bothata. Li-enzyme tse kholo tsa lipase li entsoe ka eona, ke hore, e fetola mafura ohle a kenang ka har'a k'holeseterole. Ka lebaka la ho nka protheine ena, o emisa tlala ka nakoana. Leha ho le joalo, sena sohle se tla lebisa ho fokotseheng ho hoholo ha metabolism. Mme ke lebaka lena le lebisang ho 'nete ea hore protheine ea mahe ha e na thuso joalo ka sesebelisoa sa mantlha sa ho theola boima ba' mele.

Haeba re sa nahane ka ho theola boima ba 'mele, empa re omella ka makhethe nako e telele bakeng sa likhoeli tse 4-6, maemo a mona a batla a fapane. Ho fapana le Whey, ho ja protheine ea lehe ka mokhoa o ts'oanang ho ke ke ha hatisa pampitšana ea meno mme ho ke ke ha kena-kenana le tšusumetso ea tlhaho ea protheine ea amino acid. Ka hona, ka ho sisinyeha ha boima ba 'mele, protheine ea mahe e tla thusa ho kenya microperiodization, e bohlokoa haholo ha o batla ho nona le ho theola boima ba' mele ka nako e le ngoe.

Sephetho

Ka bomalimabe, sehlahisoa se setle sa mesifa e matlafatsang le ka mokhoa o hlasimollang oa banabolism ha se so ka se etsoa. Ka hona, baatlelete ba tlameha ho sebelisa mehloli e fapaneng ea protheine ka sepheo se fapaneng.

Haeba u sa ikemisetse ho fumana sephetho se potlakileng (ho theola boima ba 'mele hlabula le ho itlisa foromong ea leoatle), empa ka ho fumana nako e telele foromo ea boleng bo holimo e nang le myofibrillar hypertrophy, ebe protheine ea mahe – khetho e phethahetseng.

E-ba hlokolosi ha u e noa, boloka litekanyetso le bohlokoa ka ho fetisisa – u se ke oa lebala ka likarolo tse ling kaofela tsa kholo: koetliso, ho hlaphoheloa le boroko bo nepahetseng. Ebe phepo ea hau le lipapali tsa tlatsetso li tla fana ka melemo e meholo le phumants'o e ntle ea nama.

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