Isha protein. protein Plant iyo protein xayawaanka

Protein - walax organic ka kooban acids amino ku xiran by bonds peptide. Borotiin loo sameeyay ee jirka ku jira 20 acids amino qaar, qaar ka mid ah kuwaas oo lagama maarmaan waana in cuntada iman.

doorka of protein ah ee jirka ku

Protein - il tamar, mid ka mid ah saddex qaybood oo ugu muhiimsan iyo waxyaabaha dhismaha. Ugu horayn - xubno ka dhismaha: oo ku saabsan 2/3 of protein galaya jidhka waxaa loo isticmaalaa si ay u dhisaan borotiinada u gaar ah 1/3 ku dhegay in ay curiyaan tamarta.

In jidhka bini'aadamka, walxahan waxay qabtaan hawlo badan oo kala duwan, iyo ensaymes, iyo waxyaabaha dhismaha (keratin, taas oo ka kooban musmaarro iyo timaha - protein), oo ay gacanta ku dareen diidmo ka dhacda jidhka, iyo turjumaanada signal.

Borotiin laga helay baqshadda iyo gudaha unugyada, baa kiciya iyo dardar ee falgalka kiimikada jirka.

Intaas waxaa sii dheer, ay yihiin difaaca, iyo gaadiidka gurmad, receptor iyo shaqo motor (class gaar ah borotiinada bixiyaa dhaqdhaqaaqa leukocytes, muruqa, iyo D. sidaas on.). Dabcan, waayo dhibaato kasta oo uu jiro nooc ka mid ah protein, laakiin waxay ka caadiga ah "blocks dhismaha" waxaa la dhisay.

protein Full iyo haleysan

Borotiin ha ku ururto jidhka, sidaa darteed waa in si joogto ah dibadda ka timid. Oo halkan waxaa ku yimaado horyaalka borotiinka buuxa iyo haleysan. ilaha cuntada borotiinka siiyey labada nooc keliya oo protein ah ama kan kale.

Full - kuwa ka kooban yihiin oo dhan 20 "lebenkii" ee acids amino. Haleysan - borotiin ee halabuurka ah ee aan ahayn mid ama ka badan oo ka mid ah acids amino loo baahan yahay, ama waa, laakiin in tiro aad u yar. Si kastaba ha ahaatee, waxaa la hubaa inuu jidhka ka baxsan 8 acids amino lagama maarmaan ah in ay qaaddeen synthesize kartaa hesho. Sidaa ah "tartanka" universal for protein-fasalka sare (taas oo ka kooban wax kasta, oo ay ku jiraan, kuwaas oo siddeed acids amino).

Ilaha protein, xayawaanka iyo dhirta

il protein ah ee aadanaha - xayawaanka iyo dhirta. Oo halkaas, oo halkaas waa shay protein ah. The "rasmiga ah" view khubaro ah oo casri ah ayaa sheegay in maalin kasta waa in ay cunaan 45 ilaa 100 garaam oo protein. hilibka xoolaha waxaa loo arkaa il wanaagsan ee dhirta protein dhameystiran, sida ay khubaro badan, oo ka kooban borotiin dhamaystiran.

gabagabeeyo kooxda WHO ka shaqeeya ayaa sheegay in arrintan ku saabsan, xataa jirka vegetarianism buuxda weli helo dhammaan walxaha loo baahan yahay. Waa maxay sababta? Maxaa yeelay, waxaa dhamaystiro labada dhinac ee acids amino cuntooyinka iyo waxyaabaha kala duwan.

Si habboon u qorshaysan menu iyo khudrada - buuxa, waxaa siisa jirka oo waa dhan waxaad u baahan tahay, marka lagu daro, oo waxa uu xitaa waxaa laga yaabaa in daweyn iyo cuntada. Sida laga soo xigtay cilmi sameeyo Machadka Max Planck ee Germany iyo machadka Karolinska ee Sweden, badan oo khudaarta, miraha iyo nuts ka kooban borotiin dhamaystiran. Sayidka, iyo borotiinka khudaarta iyo protein xayawaanka ku haboon cuntada.

Hilibka iyo waxyaabaha semifinished bay ka samaysan

protein xayawaanka waxaa laga heli karaa hilibka of nuujiya, shimbiraha iyo kalluunka. Digaagga, bakaylaha, lo'da, doofaarka, adhiga, badda kala duwan iyo kalluunka webiga - jirin ilo protein baaraandego. Sausages, frankfurters, fuud - Kuwani hadday wax soo saarka dabiiciga ah iyo ka samaysan yihiin sida ay GOST, waxay sidoo kale ku jira borotiinka ku haboon.

Products leh borotiin tayo sare leh - ukunta iyo waxyaabaha caanaha laga. ukunta digaagga bixiyaan protein ku dhowaad fiican, weliba, milmaan si aad u wanaagsan. Waxay leeyihiin ayna duleella u aad u yar, laakiin wax cunaya iyaga cayriin muhiim ma aha in - daaweyn kulaylka kordhinaya digestibility wanaagsan ee nafaqooyinka iyo takhalusi karaa geermiga.

Ku dhowaad dhammaan isku dhaco, waayo waxyaabaha caanaha laga. borotiinada myse waxay ku milmaan si aad u wanaagsan in ay amino acid ka kooban dhammaan waxyaabaha ay ugu dhow Halabuurka amino acid of unugyada muruqa aadanaha yihiin. Isha ugu weyn ee borotiinada, kuwaas oo - myse, kaas oo la helay in soo saaridda of jiiska.

Shaxda "in borotiinada wax soo saarka:

quraafaad ah ee Protein ah

Ilaa dhammaadkii qarnigii labaatanaad, waxaa la rumeysan yahay in kaliya hilibkii iyo waxyaabaha ay ka kooban protein-fasalka sare. On khayraadka af-Ingiriisi view this waxaa la yiraahdaa "quraafaad ah protein ah." Si kastaba ha ahaatee, ka dib waxaa la cadeeyay in digirta soy sidoo kale ku jira oo dhan acids amino lagama maarmaan ah.

isha borotiinka khudaarta

Ka mid ah dhirta il protein complete - iminka faaruq ah iyo waxyaabaha dhanba (tus, tofu). Sidoo kale borotiinada muhiim tahay kaleh, amaranth, iyo midhaha koryander la hemp, iyo sidoo kale Spirulina alga. Oo haddii amaranth, midhaha koryander ama hemp in latitudes kuwanu waa adag tahay inay helaan, supplements spirulina, iyo waxa ka yihiin dadweynaha iyo waxaa laga heli karaa farmasiyada iyo dukaamada cuntada caafimaadka.

Intaa waxaa dheer, dhirta la-ka loo yaqaan borotiinada liita sidoo kale ay awoodaan si ay u buuxiyaan shuruudaha protein ah. All aad u baahan tahay in la sameeyo - si sax ah iyaga geeyo.

Tusaale ahaan, miiska akhriya sida borotiinada in ay hodan ku yihiin digiraha iyo likaha isoleucine iyo lysine, iyo siiriyaalka iyo nuts - acids amino tryptophan iyo baaruud. By isku qaybaha kala duwan, waxaan ugu dambeyntii ka heli wax kasta oo aad u baahan tahay.

borotiinka caanaha

In the "da'da oo dahab ah" ee bodybuilding, xiddigaha iyo kooxda heysata horyaalka ee ciyaartan badan cabbin caano cusub. Athletes ee wakhtigaas waxaa loo bixiyey elixir awoodda oo cabbaya dhowr litir maalintii. Dhakhaatiirta heshiiyaan iyaga kula this by dejinaya waxyaabaha caanaha sida daawo ah in bukaanka ay.

In waqtigeena, ilaha protein in cunto ee ciyaaraha fudud - ka lagu daro industrially abuuray. Seynisyahanno ku bartay sida si ay u abuuraan aad u miisaaman oo isku dhiska oo borotiin ah myse joogo qaab ugu heli karo. Qaar ka mid ah ciyaartoyda ayaa wali isku dayaya in ay caano cabbi - laakiin sida cabsi guud ee bakteeriyada koraa, ka cabbi doono kan la kariyey ama la karkariyey.

Si kastaba ha ahaatee, habka ahaa maamaan wanaagsan waa qaab ay u isticmaalaan. karkarsan, caanaha marar badan UHT-daweeyey Modern ayaa wax yar in la sameeyo wax soo saarka in, oo jeclaaday tartanka Olombikada ee Culays Dzhon Grimek.

ukunta

Si aad u taariikhda, protein myse waa ugu fudud digestible aadanaha, laakiin protein ukunta waa ineysan isaga u yara xad ah. il protein waxay bixisaa dhamaystiran "leben" iyo waxaa loo arkaa tixraaca - borotiinada iyo alaabooyinka kale ee la qiimeeyaa marka la barbardhigo isaga la.

Tani waa mid ka mid ah waxyaabaha ugu waxtarka badan ee bodybuilding iyo powerlifting. protein Plant iyo protein xayawaanka aan tartami karin iyagii kula oggolyahay. protein Egg waxaa si balaadhan looga isticmaalo soo saaridda cuntada supplements.

Ukun, sida caanaha, waxa aad cuni kartaa miisaan kasta inta lagu jiro korodh miisaan inta lagu guda jiro miisaan lumis ah. Bodybuilders iyaga u cuni tiro badan - tusaale ahaan, Dzhey Katler afar jeer, "Mr. Olympia", cuna oo ku saabsan 170 beedka ee toddobaadkii, wuxuu iyagii laba jeer maalintii wax la cunaa.

nafaqada sports Gaarka ah

Sida caadiga ah waxa protein in cunto lagu daro karaa supplements isboortiga gaar ah waxaa loogu talagalay by saynisyahano fiican u wakiishay by warshadaha dollar ah multi-million. Tani waxay si gaar ah loogu talagalay oo lagu daro kaxeynayo soo saaray sida ay horumar ugu dambeeyay ee berrinkii Cuntada iyo jirka.

saldhiga ugu weyn ee protein in supplements sports adeego sidii casein ama protein myse. farqiga ugu weyn ee u dhaxeeya waa in protein casein waxaa ku milmaan ee jirka 5-6 saacadood, serum - 1.5-3 saacadood.

qaadan dhowr siyaabood oo kala duwan, iyada oo natiijada ka khayroon daahirnimo protein kala duwan iyo joogitaanka ama maqnaanshaha of dufanka shisheeye. Si kastaba ha ahaatee, farsamada ay horey u ogolaanaya in ay helaan protein raqiis ku filan oo si fudud u digestible oo loo isticmaali karo ma aha oo kaliya in ciyaartoyda laakiin sidoo kale dadka "caadiga ah".

borotiinada aan dabiici ahayn

protein ugu horeeya ee aan dabiici ahayn waxaa la aasaasay in ka badan toban sano ka hor, iyo inta lagu guda jiro waqti in, saynisyahano ay awoodaan in ay ku socdaan abuurka ee dhismayaasha adag. Waxaa la filayaa in si degdeg ah ama goor dambe suuqa noqon doonaa wax soo saarka in ay awoodaan in ay bedeli saaraysa noqon doonaa, oo hilib iyo dhirta. Horeba abuuray ah "hilibka" macmal ah, kaas oo saynisyahano yihiin koray ku salaysan unugyada xayawaanka.

"Test-tube" ilaha protein ah diyaarin kartaa oo dhan - oo xoolaha xuquuqda, iyo soo saarayaasha, laakiin waa in aan marka hore la yareeyo kharashka ku baxa habka, sida uu haatan yahay mid qaali ah ee wax soo saarka mass. Iyo dhadhanka goosin ka mid ah cuntada waa in sidoo kale la kulmi laga filayo.

Nasiib darro, waayo vegetarians, habkan ma ku haboon yahay - in ay weli leeyihiin in la raadiyo borotiinada dhamaystiran ee dhirta. Si kastaba ha ahaatee, mustaqbalka dhow waxa ay sidoo kale laga yaabaa in la beddelo - oo kaliya wax ku xiran waqtiga iyo dalabka - sayniska waa hore tallaabo weyn, iyo abuurista protein ah dardaro in iibka guud dhaqaaqin.