Whey vs Protein na Tsire-tsire: Abin da Yake Canja Sakamakonku da Gaske

Whey da furotin na shuka suna yin aiki iri ɗaya: suna kawo amino acid zuwa tsoka wanda yake farfadowa daga horo. Tambayar ba ko suna aiki ba ne, amma gram nawa kake bukata don samun sakamako iri ɗaya. Da ke ƙasa akwai lambobin da kuma ƙa'idodin da za ka iya bi a yau.

A ina ne ainihin bambanci yake?

Whey shine ɓangaren furotin na madara, kusan 20% na furotin a madarar saniya; sauran 80% shine casein. Ana samun foda daga ganyen da ake amfani da shi wajen yin abinci.

Lambar farko da ke da muhimmanci ita ce leucine, amino acid wanda ya fi karfi ya haifar da sinadarin furotin na tsoka. Ƙididdiga masu yawa a kowace 100 g na furotin:

• Whey: 101111 g leucine
• Soya mai warewa: 7.58 g
• Ƙarƙashin furotin na ƙwai: 88.8.5 g
• furotin shinkafa: game da 8 g, amma low a lysine (game da 3 g)
• da kuma sauran kayan abinci: 66.6.5 g, da ƙananan yawan furotin a cikin foda (506060%)

Lambar ta biyu ita ce DIAAS, ma'auni na yadda amino acid suke da amfani. Whey yana zaune a kusa da 1.051.1.20; soya ware 0.901.00; pea 0.800.85; shinkafa 0.400.0.50 saboda ƙananan lysine. A peas da shinkafa cakuda a wajen 70:30 gyara duka biyu lysine da methionine da kuma tura DIAAS cikin soya yankin.

Gwargwadon adadin da kuke bukata

A kullum, wani mai gaskiya kewayon ga wani dagawa ne 1.62.22.2 g na furotin a kowace kilogram na nauyin jikiKa yi tunani . Ga mutum mai nauyin kilogiram 80 wannan shine 12817176 g kowace rana daga dukkan abinci hade, ba foda kawai ba.

Kowace abinci, ƙidaya 0.30.0.4 g / kg, don haka 243232 g don 80 kg, rarraba a kan 35 abinci. Matsayin leucine mai amfani a kowace abinci shine 2.53 g:

• 25 g na furotin daga whey yana samar da kimanin 2.6 g leucine isa
• 25 g na furotin daga pea yana samar da kimanin 2.0 g leucine ƙasa da ƙofar
• 323535 g na furotin daga pea yana ba da 2.62.2.8 g leucine daidai da whey

Dokar da ke cikin Littafi Mai Tsarki: ƙara 2540%40% zuwa kashi idan tushen ya dogara da tsire-tsireKa yi tunani . Idan abincinka na whey yana da furotin 25 g, abincin shuka yana da 32 35 g. Bayan shekaru 60 sai a kara yawan shekarun da ake bukata. Yi amfani da 0.4 g / kg a kowace abinci da 344 g na leucine.

Saurin gudu da lokaci

Whey yana haɓaka amino acid na jini a cikin minti 306060, yana ƙaruwa a cikin minti 609090. Peas da soya suna kusa da juna, bambanci na minti goma wanda ba ya nufin komai a aikace. Lokacin da aka kammala motsa jiki shine awanni 3 da 5 ba minti 30 ba, don haka buga jimlar ku na yau da kullun ya fi sha shakes a cikin ɗakin ajiya.

Idan yawan abincin da kake ci kullum ya kai gram 1.8 a kowace kilo, tushen foda abu ne mai muhimmanci, ba shawara ba ce da za ta canja sakamakonka.

Abin da kwatancen ya nuna

Lokacin da aka daidaita yawan furotin da leucine, nazarin horo na juriya na makonni 8 zuwa 12 gabaɗaya ba su sami bambanci mai ma'ana a cikin ƙarancin tsoka ko ƙarfi tsakanin whey da tushen tsire-tsire ba; gibin yawanci ƙasa da 0.5 kg da kuskuren a ciki. Bambanci kawai ya bayyana lokacin da aka ɗauki furotin na shuka a cikin gram guda ɗaya kamar whey, saboda to leucine ya ragu.

Yadda za a zabi a aikace

Idan lactose ne matsala

Whey ware yawanci yana da ƙasa da 1 g na lactose a cikin 253030 g rabo, yayin da mai da hankali yana da 35 g. Yawancin mutane da ke fama da rashin haƙuri suna iya shan har zuwa 12 g na lactose a lokaci ɗaya, saboda haka sau da yawa an ware shi. Idan har yanzu yana damunka, wani ganyen da aka yi da ganyen zai kawar da matsalar gaba ɗaya.

Idan ciki ya yi kuka

Gwada rabin rabo, 121515 g na furotin, don 57 days, sa'an nan kuma komawa zuwa cikakken. Ka sha shi tare da abinci maimakon a cikin komai a ciki, kuma ka haɗa shi cikin 300400400 ml na ruwa maimakon 150 ml. Tare da pea, bloating ya fi kowa a cikin kwanaki 71010 na farko kuma yawanci yana kwance.

Idan ka ci abinci na tsire-tsire

Zaɓi foda wanda ya haɗu da akalla tushe biyu kuma kiyaye yawan abincin yau da kullum a cikin ɓangaren sama na kewayon, 1.82.22.2 g / kg. Ka mai da hankali ga B12, baƙin ƙarfe da zinc, tun da abinci na tsire-tsire yana ba da nau'i da ba za a iya sha ba.

Idan kana kallon kudin

Ka gwada farashin kowanne gram na furotin, ba kowanne kilogram na foda ba. Wani tub na 1000 g a 75% furotin yana ba da 750 g na furotin; daya a 90% yana ba 900 g. Kudin da ake biya na kowane abinci zai iya bambanta da kashi 20 zuwa 30%.

Sashin horo, saboda furotin kadai baya yin komai

Furotin ne kayan ginin; horo ne abin motsawa. Tsarin gaskiya: Sashi 34 a mako, 1020 na tsauri a kowane rukuni na tsoka a mako, 612 maimaitawa a kowane saiti, 13 maimaitawa a ajiya, 60120120 seconds na hutawa. Ci gaba ta ƙara 2.55 kg ko ɗaya zuwa biyu maimaita kowane mako 1. Ba tare da wannan ba, babu foda da zai canza kome.

Lokacin da za ka je wurin likita

• Idan kuna da cututtukan koda ko hanta ko kuma yawan creatinine ya wuce 1.2 g/ kg ya kamata a fara sharewa, tun da cututtukan koda na yau da kullum ana sarrafa su a 0. 6 0. 8 g/ kg.
• Idan kumburi, zawo ko ƙuƙwalwa ya wuce fiye da makonni 2-3 duk da rage yawan maganin.
• Nan da nan, idan whey ya kawo ƙura, kumbura na lebe ko makogwaro, ko wahalar numfashi wannan yana nuna rashin lafiyar madara, ba rashin haƙuri ba.
• A lokacin daukar ciki ko shayarwa, ko kuma idan kun kasance a karkashin 18, kafin ƙara ƙarin.
• Idan kana shan magani na yau da kullun (thyroid, maganin rigakafi, masu hana rigakafi) bar awanni 244 tsakanin magani da girgiza kuma bincika don hulɗa.
• Idan ka rasa nauyi ba da gangan ba, jini a cikin ƙazanta, ko kuma ka gaji sosai wannan ba tambaya ba ce ta ƙarin.

Gajerun bayanai

• Whey yana dauke da 101111 g leucine a kowace 100 g na furotin, tushen tsire-tsire 68.8.5 g, don haka ƙara 2540%40% zuwa wani ɓangaren tsire-tsire.
• Manufar ita ce 0.30.0.4 g/kg da 2.53 g na leucine a kowace abinci, da kuma 1.62.22.2 g/kg kowace rana daga duk hanyoyin.
• Tare da leucine da cikakkiyar furotin da aka daidaita, sakamakon makonni 81212 sun kasance daidai da kowane hanya.
• Lactose da narkewa, ba tare da inganci, yawanci yanke shawarar abin da ya dace da ku; ware yana da ƙasa da 1 g na lactose a kowace rabo.
• Cutar koda, rashin lafiyan jiki, ko alamun da suka wuce makonni 2 3 je wurin likita, ba zuwa wani dandalin tattaunawa ba.