Waukulu > Zakudya > Mapuloteni ufa wa atsikana - mayankho pamavuto

Mapuloteni ufa wa atsikana - mayankho pamavuto

Kodi ufa wabwino wa azimayi ndi uti?

4 yamapuloteni abwino kwambiri azimayi
  • ALOHA ZachilengedweMapuloteni ufa. Izi chomera ofotokozamapuloteni ufandiyabwino kwaakazindi chifuwa chifukwa ilibe gluteni, lactose, ndi soya.
  • Tone It Up Organic Chomera KutengeraMapuloteni ufa.
  • VegaMapuloteni& Masamba.
  • Mabungwe AchilengedweMapuloteni& Chomera cha Superfoods ChokhazikitsidwaMapuloteni ufa.



Kaya ndinu mnyamata kapena mtsikana, mwina mwauzidwa kuti kuti mupindule kwambiri ndi masewera olimbitsa thupi, muyenera mapuloteni. Ndipo siinu nokha pamalo ochita masewera olimbitsa thupi omwe mumagwiritsa ntchito zowonjezerapo mapuloteni. Mu 2017, $ 9.4 biliyoni adagwiritsidwa ntchito pamaproteni apadziko lonse lapansi.

Ndiye kuti ufa wamapuloteni umathandizadi kumanga minofu kapena kusandutsa ndalama zako kukhala fumbi? Tiyeni tikambirane momwe thupi lanu limagwiritsira ntchito zomanga thupi kuti zimange minofu, ndipo ngati kugwedezeka kwamapuloteni kumakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi. Takulandilani ku DocUnlock komwe titha kukuthandizani kupanga zisankho zabwino pankhani zazaumoyo. Kodi thupi lanu limamanga bwanji? Pokhudzana ndi kukulitsa chiwalo chilichonse, thupi limangokhala ndi njira ziwiri zokha: mwina mutha kuwonjezera kuchuluka kwa maselo, otchedwa hyperplasia.

Kapenanso mutha kukulitsa khungu lililonse, lotchedwa hypertrophy. Zikafika popanga maselo atsopano a minyewa, thupi lanu silimatha kupanga ma cell atsopano, motero thupi lanu limadalira minofu hypertrophy. Kodi minofu ya hypertrophy imagwira ntchito bwanji? pa khungu la minofu ndi pansi pa microscope mutha kuwona machubu ataliatali a ulusi akuyenda m'maselo.



Izi zimatchedwa myofibrils ndipo ndizodzaza ndi ulusi wa protein. Selo la mnofu likamapanga ulusi wambiri wamapuloteni, limakula ndikulimba. Kuti tikwaniritse hypertrophy ya minofu, pali lamulo losavuta: protein protein synthesis (MPS) iyenera kupitirira kuwonongeka kwa mapuloteni am'mimba (MPB).

Ndipo kuti muyambe kusakanikirana kwa mapuloteni a minofu, muyenera zosakaniza ziwiri: Kukaniza maphunziro ndi mapuloteni azakudya zanu Ngati thupi lanu silikupeza zomanga thupi zokwanira pazakudya zanu, ndiye kuti sizingalimbikitse mapuloteni amtundu wa minofu. Nawa malangizo oti muphatikize mapuloteni pazakudya zanu, makamaka ngati mumachita masewera olimbitsa thupi kwambiri. Anthu ambiri omwe akukhala m'maiko omwe amapeza ndalama zambiri amapeza mapuloteni okwanira kuchokera pazakudya zawo kuti azigwira bwino ntchito mthupi.

Koma tikudziwa kuti zosowa zamapuloteni ndizokwera kwambiri mwa anthu omwe akufuna mwadala kukwaniritsa hypertrophy ya minofu. Koma kodi kuwonjezera ufa wapa protein pazakudya zanu kumakuthandizani? kupeza zotsatira zabwino pakuphunzitsidwa mphamvu? Inde, maphunziro ambiri apangidwa pamutuwu! Ndikadangokhala kusanthula kwa meta komwe kumakoka zotsatira zonse palimodzi kuti mupeze yankho labwino kwambiri. Ah HAH! Zapezeka! Lofalitsidwa mu 2017 mu Briteni Journal of Sports Medicine Ichi ndi chiwonetsero chachikulu kwambiri chazokha ngati kuphatikiza kwa protein kumabweretsa kuwonjezeka kwa minofu ndi mphamvu.



Zimaphatikizapo zotsatira za mayesero 49 omwe amayendetsedwa mosavuta. M'maphunzirowa, pafupifupi anthu 2,000 adaphunzitsidwa mphamvu.Kwa anthuwa, kuchuluka kwa mapuloteni asanaperekedwe anali pafupifupi magalamu 1.4 a mapuloteni pa kilogalamu patsiku, omwe amakhala kale pamlingo woyenera wa 0,8 magalamu pa kilogalamu patsiku.

Gulu loyesera lidalandira zowonjezera zowonjezera zowonjezera magalamu a 36 patsiku, pafupifupi theka la mayeserowa pogwiritsa ntchito ma protein a whey. Gulu lolamulira nthawi zambiri limalandira chowonjezera cha carbohydrate kuti zitsimikizire kuti kuchuluka kwa ma calories kuli kofanana ndi gulu loyesera. Pulogalamu yotsutsa yapakatikati inali masabata 13 ndikugwira ntchito katatu pamlungu.

Pafupifupi, gawo lililonse lamaphunziro limakhala ndi zolimbitsa thupi za 7, seti 4 pa masewera olimbitsa thupi, komanso kubwereza 9 pa seti iliyonse. Ndipo zotsatira zake? Mapuloteni supplementation bwino mphamvu, kukula kwa minofu, ndi Taphunzira thupi. Kuti musawononge ndalama zanu, zowonjezera ma protein zimabwera ndi maubwino angapo.



KOMA YEMBANI - pali zambiri. Choyamba, pali chifukwa choti kuwonjezera mapuloteni ambiri sikubweretsa phindu lina. Ofufuzawa adapeza kuti ma protein owonjezera amaphatikizira pambuyo podya tsiku lililonse ma 1.6 magalamu a protein pa kilogalamu patsiku.

njinga ya kaboni fiber

Kwa munthu wolemera mapaundi 70, izi zitha kutanthauza kuti chakudya chokwanira ndi zowonjezera zama gramu a 112 patsiku. Ndipo chachiwiri, pomwe kuwonjezera kwa protein kunali ndi phindu, sizosangalatsa momwe mungaganizire. Zikafika pakukweza Mphamvu, omwe sanatenge nawo zowonjezera mavitamini adapeza mapaundi a 30 a 1 rep pazolimbitsa thupi zokha.

Iwo omwe adatenga chowonjezera cha protein anali ndi mapaundi owonjezera a 2.49. Mwanjira ina, chowonjezera cha protein chimangopereka phindu lowonjezera la 9%.

Zimatanthauza chiyani? 'Chabwino, ofufuzawo amafotokoza nkhaniyi bwino kwambiri:' Kuchita masewera olimbitsa thupi ndikulimbikitsana kwambiri kowonjezera kulimba kwa minofu kuposa kuwonjezera mapuloteni azakudya. 'Ngati ndiwe katswiri wothamanga komwe mphamvu iliyonse yomaliza imakhala yofunika, inde, Konzani Mapuloteni Anu mwamtheradi. Kwa othamanga kwambiri, kafukufukuyu amalimbikitsa kuwonjezera kuchuluka kwa mapuloteni mpaka malire apamwamba a 2.2 magalamu pa paundi patsiku kuti apindule kwambiri ndi protein supplementation.

Koma ngati ndinu munthu wamba ngati ine, ingoyesani kuti mukhale olimba, ndiye kuti kugwedezeka kwamapuloteni kukuthandizani pang'ono, koma osati zochuluka, monga kupita kumalo ochitira masewera olimbitsa thupi ndikukwaniritsa ntchitoyo. Chifukwa chake nthawi ina mukadzawona wina ku malo ochitira masewera olimbitsa thupi, imwani zomanga thupi, funso lenileni nlakuti, m'bale, kodi mumachita zolimbitsa thupi? Munkhaniyi, ndimangoyang'ana zotsatira za chowonjezera cha protein pakuphunzitsira mphamvu. Palinso zifukwa zina zomwe anthu amagwiritsira ntchito mapuloteni kugwedezeka: kuwonjezera kuchuluka kwa mapuloteni osadya zochuluka kwambiri, kupondereza njala, kapena kuthandizira kuchira pambuyo pa mtima.

Ngati muli ndi chidwi ndi mitu iyi, tisiyeni mzere pansipa, ndipo ngati mukufuna upangiri winawake wazomwe mungakonde komanso kuchuluka kwa mapuloteni, ndingakulimbikitseni kufunsa katswiri wazamankhwala. Zomwe anthu amadera kwambiri pazakudya zamapuloteni ndizoti mwina zingasokoneze thanzi lanu Mwachitsanzo, kodi kudya zakudya zomanga thupi kwambiri kungayambitse ziphuphu, kutayika tsitsi, kapena kuwonongeka kwa impso? M'gawo lotsatira, ndikhala ndikuyang'ana sayansi ya mafunso awa, onetsetsani kuti mwalembetsa ku izi ndipo nkhaniyi ikhala pakona yakumanja kwambiri ikadzatulutsidwa. Zikomo powonera ndikukuwonananso.

Kodi ufa womanga thupi wabwino kwambiri ndi uti wochepetsa akazi?

Nazi njira 17 zozizwitsa.
  • Optimum Nutrition Gold Standard 100%Patulani.
  • ChofunikaMapuloteniMapuloteni a Collagen.
  • Chakudya Chamadzulo Chakudya VanillaUfa.
  • Quest Multi-PurposeMapuloteni ufa.
  • Wotchi Wambiri Wodzaza Udzu.
  • Mtengo Wokwera wamafuta Wokwera wa Micinar Casein.
  • Zakudya Zamaliseche Dzira LoyeraMapuloteni.
  • Navitas Organics Cacao & Greens Yofunikira Kuphatikiza.

Nanga ndi ufa wabwino kwambiri uti wocheperako azimayi? Ndili ndi Zinthu Zitatu Zofunika Kuziganizira Posankha Ufa Wanu Wamapuloteni Cholinga changa chokha ndikuthandizani kukwaniritsa zolinga zanu ndikuthana ndi zoyipa zomwe zimakhudzana ndi kuonda. Chifukwa chake ngati mwatsopano pa njira chonde lingalirani kulembetsa ku Ufa Wabwino Kwambiri Wotaya Amuna Kapena Akazi omwe ndi omwe amakwanitsadi ndalama za azimayi, chifukwa zingakhale zovuta kuti azimayi azitha kuchuluka kwa mapuloteni zomwe amafunikira ngati sali okonda nyama, monga amuna ambiri amakonda kukhala nyama, chifukwa chake ufa wa protein ungakuthandizeni kukwaniritsa cholinga chanu cha protein, chomwe ndikofunikira kuti muchepetse thupi. mutha kuonda pang'ono pang'ono, koma zitha kuyimitsiratu thupi lanu, chifukwa chake ndikupatsani zinthu zitatu zofunika kuziganizira mukamasankha ufa wonenepa, chinthu choyamba kuganizira ndi casein kapena whey protein, Mwina mudamvapo kale.

Mwinamwake mwangomva za zomwe simukumbukira - mwina mudakhala ngati sindimadziwa Mitundu Yosiyanasiyana Ya Mapuloteni Powder ndi Whey Protein Zomwe mudzawona za whey protein ndichinthu chosavuta kukumba, ndicho musanachite masewera olimbitsa thupi musanamalize komanso mutatha, zomwe zingakuthandizeni kuti muwonjezere kuchuluka kwa ma calories omwe mumawotcha nthawi yanu yolimbitsa thupi komanso kukupatsani mphamvu zolimbitsa thupi, pamapeto pake zidzakuthandizani kuti muchepetse kunenepa, koma mapuloteni a casein ndiabwino kwambiri ngati chinthu usiku womwe mukufuna kupulumutsa minofu kuti thupi lako silikufuna mkhalidwe wodekha kwambiri momwe umadya minofu ya protein ndi socasein imatha kupereka kutulutsa kokhazikika kwa amino acid omwe amalepheretsa kumwa kwawo kupewa minofu kapena kuwonongeka kwa minofu imeneyi ndipo pamapeto pake kumapangitsa kuchepa kwambiri kotero onse amathandizadi, ndiye ndingakulimbikitseni chiyani? a, yomwe ndimagwiritsa ntchito pano, ndinatha kupeza kutsogolo ndipo ndimakeke ndi zonona. Tilankhula zambiri zakulawa pambuyo pake, koma ufa wonyezimirawu, ngati mukuwona kuti uli nawo (womwe ndi wolimba kumbuyo) uli ndi mitundu itatu yamapuloteni a whey samayang'ana mwatsatanetsatane, mukudziwa, hydroxylate kudzipatula ndikulingalira motero ili ndi mitundu itatu yama Whey protein dzira albumin chilichonse chomwe chili ndiyeno mumakhala ndi mapuloteni a casein pansi pano ndipo ili ndi zonse zomwe zimawoneka ngati zili ndi ma Whey ambiri kuposa casein ndipo ndizabwino kwa ine. Ndimakonda kutenga izi ndikamachita masewera olimbitsa thupi komanso ndikafuna china chake pakati pausiku ndiye kuti ndimamasulidwa mwachangu ma amino acid omwe amandipatsa protein, ndikamaloza mapuloteni ochepa kwambiri kenako ndimakhala ndi casein i kutulutsa pang'ono kwa amino acid, chifukwa chake ndikofunikira kudziwa kuti ndi iti mwa izi pamene muyenera kusankha imodzi pomwe simungapeze china chonga ichi ndipo ndikufuna ndikuphatikizani ndi malongosoledwe ngati mukufuna kupeza koma ndikadakhala ngati mungasankhe imodzi yomwe ndipite ndi ma tradeoffs chifukwa mukufuna kukonzekera izi mukamachita masewera olimbitsa thupi ndikupanga bwino kwambiri ndikuwonjezera kutentha kwa kalori panthawi yolimbitsa thupi ndikukhala ndi masewera olimbitsa thupi omwe angayambitse kutentha kwanu masiku awiri otsatira.

Njira yabwino yochitira izi ndikuti minofu yanu ikhale yolimbikitsidwa musanamalize komanso mutatha masewera olimbitsa thupi. Ndikulangiza kuti muzisunga nthawi ngati mungasankhe chimodzi choti mutenge pambuyo pake kuti muthandize minofu yanu kuchiritsa ndikuwapatsa michere yomwe amafunikira, chachiwiri chomwe mungaganizire posankha Mapuloteni anu ndi kuchuluka kwa mapuloteni ndi kuchuluka kwa zinthu zina mmenemo kapena zodzaza, ndipo sindikutanthauza zopangira zomwe mayina anu simukuwadziwa, ngakhale mutayang'ana paziphatikizazo ndipo mudzadziwa ngati pali mndandanda waukulu wazinthu zomwe muli, Sindikudziwa kuti ndi chiyani, pewani izi koma zomwe ndikulankhula ndi shuga ndi chakudya makamaka mavitamini ambiri okhala ngati mapuloteni pomwe amakhala ozungulira kulimbitsa thupi, pafupifupi ngati pre- kulimbitsa thupi kopanda tiyi kapena khofi ndi zina zotero, ufa wapa protein pano sindikuwonetsa chizindikirocho, ndikutha kungokuwerengera mwachangu chachikulu chomwe chili ndi cholesterol mmenemo, koma ndi mamiligalamu 100 a sodium ndiyeno onse ndi mapuloteni, Ndili ndi magalamu 25 a mapuloteni ndi d 2 magalamu a shuga kotero ndikufunafuna china chotsika kwambiri shuga, mapuloteni ambiri, kodi ndiyenera? nenani kuti ufa wapa protein wina umapangitsa kuti zakumwa zawo zomanga thupi zizimva kukoma chifukwa cha shuga zonse zomwe zimawonjezera ndipo simukufuna kuti ma calories onse abwere kuchokera ku shuga mukamafunafuna chakumwa chomanga thupi cha protein kapena protein yogwedezeka mukakhala nacho mapuloteni mukufuna kufuna shuga ndikutanthauza kuti mutha kuwonjezera zipatso ndi zinthu zina zomwe mukudziwa kuti simukusowa shuga mu zakumwa zanu zomanga thupi kotero chinthu chomaliza kuganizira ndi kukoma komwe muyenera kukonda ngati mukufuna kumamatira ndipo mudzamwa ndipo mwamaliza ngati simukugwiritsa ntchito kumatha kukhala kuwononga ndalama chokoleti ndichakudya chomwe chimakhala chabwino ngati simutero, ngati simukudziwa ngati mumakonda kukoma Mumakonda protein-protein powder nthawi zonse imakhala ndi kukoma komwe anthu adamwa kale kapena kumamwa pafupipafupi amadziwa zomwe ndikulankhula zomwe sizidzatha, zumi ndest sindinapeze imodzi yomwe imatha ngakhale itakhala yanji Ndikutanthauza kuchokera ku vanila ya chokoleti ya lalanje mpaka yomwe ndili nayo pano ma Cookies ndi Cream inu ndikakhala ndi t chipewa cha ufa wa chipewa, sichiyipa kwenikweni, anthu ena sachikonda koma ngati simukuchotsa zonunkhira, vanila ya chokoleti, izi ndizofunikira kuti mupange zinthu zina ndikugwedeza bwino, koma ngati mukuyang'ana china chake choti musakanize ndi madzi ndipo mukufuna kusangalala nacho ndipo mukufuna kutenga momwe ufa wa chokoleti umasakanizira madzi samangondisangalatsa mkaka wamadzi wa chokoleti ndi momwe uliri ndipo sutero Kondwerani bwino kwambiri sindikufuna kuwonjezera ma calories ndi mkaka ndi zipatso zingapo ndi zina zotero, tsopano nthawi zina ndimazichita ndikafuna izi, ngati kulimbitsa thupi positi ndikugwedeza ndi ma carbs kapena china chake, koma ndikakhala Mukungoyang'ana mapuloteni kuti mupeze pr Kutenga mapuloteni, omwe makamaka ndi omwe mugwiritse ntchito mukamagwiritsa ntchito ufa wa protein, pomwe mukufuna kukhala pafupi kwambiri ndi mapuloteni omwe tangoyankhulapo ndipo mukufuna kukoma zokwanira kuti ndikhoze kudziyimira pawokha ndikubwerera ku protein yomwe ndimapezanso mmend ndipo si ambiri aiwo sagwira ntchito. Kodi ichi ndi chozizwitsa chokhala ndi ufa kapena china? Simukusowa ngakhale ufa wa protein kuti ukhale woonamtima, koma kubwerera ku iyi? ndi makeke ndi zonona ndipo nthawi zonse ndikaziwona koyamba mkazi wanga amamufunira ndipo sindikadakhala ndi ma cookie ndi kirimu chifukwa mumadziwa kuti ndimangokhala ndi chokoleti, koma ndizabwino, ndizabwino, ndizosavuta kumwa ndipo ndizabwino zomwe zimakoma ngati zosangalatsa.

Ndizosangalatsa pamene mapuloteni anu akugwedezeka amakonda ngati mphotho mutatha masewera olimbitsa thupi. Ndikutanthauza kuti ndizabwino ndipo ndizomwezo. Ndikupangira izi.

Mtengo ndi wabwino pazomwe mumapeza. Ndikuganiza kuti ndi pafupifupi $ 40 za iyi ndipo mwina 50 mobwerezabwereza. Ndikulumikiza pamalongosoledwe kuti muthe kukawunika koma ndi ochokera ku MusclePharm ndipo ili ndi magalamu 25 a mapuloteni osiyanasiyana amitundu omwe ndimawakonda kwambiri kuti zosakaniza zikuwoneka bwino ndizodzaza palibenso zomwe zimadzaza Mapuloteni okhaokha ndipo iyi imangogunda zolemba zonsezo, koma ngati simupeza izi ndi zomwe ndalemba ndizofunikira, onani zomwe zikudzaza kuti muwonetsetse kuti mumakonda kukoma, komwe simungathe kudziwa mpaka mutatha inu mukanachiyesa Pezani chaching'ono choyamba ndiyeno nsonga yoyamba yomwe inali yosemphana ndi momwe ndimawakondera onsewa, koma ngati mutangotenga imodzi yokha ndimapita ndi mapuloteni a whey ndiye zonsezi ndi izi Kanema anthu ndikukuthokozani chifukwa chokhazikitsa ufa wothira mafuta womwe ungakuthandizeni kuti muchepetse thupi.Ndikukhulupirira kuti nkhaniyi yakubweretserani kena ndipo ngati mungatero chonde ndipatseni amuna a dhow, mugawane nkhaniyi ndikulembetsa kuchannel, ndiwonetseni chikondi ndikadakhala wokondwa kwambiri mukandithandiza padziko lapansi kukhala ndi zabwino anzanu otsala ndipo Mulungu akudalitseni ndipo mukakonzeka kuonda ndipo pomaliza ndikumaliza kuonda ndikudya zina - ganizirani za maphunziro pa intaneti ndi 4 Faith Fitness I ndikulumikiza izi pofotokozera 4 Faith Fitness com , koma maphunziro apakompyuta amachitika kudzera pa pulogalamu ya pa smartphone yanu ndipo ndichinthu champhamvu kukhala ndi mphunzitsi nanu tsiku lililonse Zolemba zolimbitsa thupi zimakhala ndi zolimbitsa thupi zokha ndipo zimatha kutsata kunenepa kwanu ndikusintha ndikuwongolera zolimbitsa thupi komanso kukuphunzitsani zakudya.

Ndizothandiza kwambiri kukhala ndi wophunzitsa nanu tsiku lililonse sabata, ndipo ndiokwera mtengo kwambiri kuposa kukhala ndi munthu amene akugwira mvula, kotero chonde onani ngati mwakonzeka kusintha ndipo titha kuchita izi kuti mupitilize nthawi yomwe mumayeserapo kuchepetsa thupi

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Kodi ndingasakanize ufa wapa protein ndi mkaka?

Inde.Kusakaniza mapuloteni ufa ndi mkakaipanga kulawa kwabwinoko, ngakhale kugwedeza kwapamwamba kwambiri. Kumbukirani kuti kukoma ndi zakudya zimadaliramkakamumagwiritsa ntchito. Ng'ombemkakandikuganiza kwanga, ndiko kulawa kwabwino kwambirimkaka, ndipo amawonjezera magalamu angapo amapuloteni.

Nchiyani chimapanga ufa wabwino wa protein kwa akazi?

Kuphatikiza pa kulongedza mu magalamu 18 a mapuloteni opangidwa ndi chomera potengera (ochokera ku mtola ndi nthanga za fulakesi), imakhalanso ndi ma amino acid asanu ndi anayi mwa asanu ndi anayi ofunikira, omwe ndi ofunikira kulimbikitsa minofu yathanzi, mafupa, khungu, ndi tsitsi. Sakanizani khofi wanu wa iced kuti mumve kukankha kokoma komwe kudzakupangitsani kukhala okwanira kwa maola ambiri.

Kodi ufa wabwino kwambiri wa achinyamata ndi uti?

Tsopano, tiyeni tidziwe za 9 maproteni abwino kwambiri kwa achinyamata. Magwiridwe Lab: Pali 20g mapuloteni, 1.2g mafuta, ndi zopatsa mphamvu 100 mu izi mapuloteni ufa. Ili ndi 20gms ya protein ya mpunga wofiirira potumikira. Mulibe mafuta kapena zimam'patsa mphamvu, ndichifukwa chake sizingasokonezane ndi zakudya.

Kodi pali zakudya zomanga thupi kwambiri za atsikana?

Palinso puloteni ya akazi yopangidwa makamaka kwa atsikana. Pali zakudya zambiri potengera kulemera ndi mapuloteni. Zakudya zamapuloteni izi zingakuthandizeni kuchepetsa njala yanu, yomwe ingakuthandizeni kuti muchepetse kunenepa. Mwa kuchepetsa ma carbs ndi mafuta, mumachulukitsa kudya kwa mapuloteni.

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