Matenda a shuga a Gainer Low Protein Gainer

Funso limodzi lodziwika bwino lomwe wodwala amene ali ndi matenda ashuga amasamala ndi chitetezo chogwiritsa ntchito mapuloteni pophunzitsira.

Ndemanga ya osewera omwe adangokhala ndi mapuloteniwa akuti palibe zotsatira zoyipa zomwe zachitika m'thupi. Chifukwa chake kukulira kwa zizindikiro za matenda amfendawa sikuzindikiranso. Potere, pafupifupi onse odwala matenda ashuga amawona kuchuluka kwamisempha, kuchepa kwa kuchuluka kwa mafuta m'mimba, m'chiuno.

Madokotala amalimbikitsa kuti mukaphwanya zakudya za carbohydrate metabolism, mutha kudya mapuloteni, koma izi zitha kuchitika pokhapokha ngati mwayang'aniridwa mosamala ndikuwonetsetsa kuchuluka kwa magazi.

Mukamadya zakudya zamtunduwu, munthu ayenera kukana:

mankhwala a mahomoni
mizimu
kusuta
khofi.

Musanagule mapuloteni, muyenera kuwerengera mosamala kapangidwe kake, chifukwa ndizotheka kuti wopangayo adawonjezera shuga kapena zakudya zina zofunikira m'gululi. Mapuloteni a anthu odwala matenda ashuga amawadyedwa pambuyo pochita masewera olimbitsa thupi, pomwe kuchuluka kwa shuga m'magazi kumachepera chifukwa chobwezeretsanso glycogen omwe amagwiritsidwa ntchito pochita masewera olimbitsa thupi.

Wodwala amayenera kutenga kuchuluka kwa chakudya chomupatsa iye, ndipo pakapita kanthawi pang'ono amapukusa mapuloteni. Kuphatikiza pazakudya zowonjezera zomanga thupi, zimaloledwa kumwa zinthu zina zomwe zimakhala ndi zovuta zamafuta, mwachitsanzo opeza kulemera. Kumwa wolemetsa wopeza shuga ndikutetezeka kwathunthu.

Opanga masewera ambiri azakudya amatenga mafuta osapatsa shuga. Kuphatikiza apo, endocrinologists amaloledwa kutenga owotcha mafuta (ngati sawonjezera shuga m'magazi) ndi ma amino acid:

Mukamalemba pulogalamu yazakudya yokhudzana ndi kugwiritsa ntchito zakudya zowonjezera, ndikofunikira kukonza nthawi yolimbitsa thupi ndi jakisoni wa insulin. Popeza masewera, insulin ndi mapuloteni amachepetsa glycemia, ndizoletsedwa kugwiritsa ntchito nthawi imodzi.

Zomwe opeza amapanga ndizosiyana pang'ono ngati zimakhala ndi chakudya chovuta kwambiri. Zowonjezera zoterezi zitha kutengedwa nthawi iliyonse.

Kugwiritsa ntchito insulin

Kusiyana kwakukulu pakati pakupanga thupi pankhani ya matenda a shuga ndi zakumwa zoledzeretsa, kuphatikiza njira zamankhwala othandizira komanso kugwiritsa ntchito insulin, popeza pali chifukwa chake.

Wodwala amayenera kupereka mankhwalawo asanaphunzitsidwe, jekeseni amayikidwa m'mimba. Kutengera ndi nthawi yophunzitsira, odwala matenda ashuga ayenera kusintha kuchuluka kwa insulin, kuchepetsa kuchuluka kwake.

Endocrinologists amalimbikitsa jekeseni wa lyspro-insulin, yemwe amafanana ndi nthawi yayitali. Kuphatikiza apo, muyenera kutsatira zakudya zoyenera (chakudya chochepa, mapuloteni), kusiya zakudya zopatsa mphamvu, kuyang'anira kuthamanga kwa magazi, shuga. Komanso, izi ziyenera kuchitidwa musanaphunzire ndi ataphunzira.

Ultrashort insulin ingagwiritsidwenso ntchito, komabe, insulini yokhala ndi nthawi yayitali imakhala yothandiza kwambiri.

Mapuloteni Omwe Mapulogalamu

Mipira yotere ndi chokoleti chokhala ndi filler, ndi gwero lamphamvu lamphamvu, mapuloteni, osavuta kugwiritsa ntchito, omwe amapangidwa pamapangidwe apadera a carbohydrate apamwamba kwambiri komanso mapuloteni. Ali ndi mavitamini ambiri, kufufuza zinthu, ndi zakudya zamafuta, popanda zovuta kuganiza za zakudya za osewera komanso anthu omwe amakonda kukhala ndi moyo wathanzi.

Zakudya zamapuloteni pakachulukidwe zimaloledwa kwa odwala omwe ali ndi matenda a shuga 2, amakhala ndi mapuloteni ambiri achilengedwe. Amakhulupirira kuti mipiringidzo imavulaza thupi, koma izi ndi zoyipa. Chogulitsacho chimangothandiza kupeza zinthu zomangira zomanga minofu, ngati zikugwiritsidwa ntchito moyenera, ndizothandiza.

Tisaiwale kuti zomanga zamapuloteni ndizowonjezera pa masewera olimbitsa thupi ndipo siziyenera kulowererapo.

Muyenera kudziwa kuti mipiringidzo siyipanga popanda shuga.

Amino zidulo

Ma amino acid ndi michere, zomanga thupi zonse zopangidwa ndi iwo. Thupi limagwiritsa ntchito ma amino acid kukula, kubwezeretsa, kulimbitsa minofu, ndikupanga ma enzymes, ma antibodies, ndi mahomoni.

Kukula kwa minofu ndi kutikita minofu, kuyambiranso kamvekedwe pambuyo pophunzitsidwa, kupatsirana kwamatenda ndi lipolysis zimadalira michere yotere. Masiku ano, pafupifupi 20 amino acid amadziwika, 8 mwa omwe ndi ofunika kwambiri, ndiye kuti, thupi silingathe kupanga zinthuzi mokwanira. Palinso ma amino acid omwe saali gawo la mapuloteni, koma amatenga gawo lofunikira mu metabolism: carnitine, arginine, creatine, taurine, ornithine.

Mankhwala a carnitine ndi othandiza kwambiri kwa mtundu wachiwiri wa matenda ashuga, chifukwa amathandiza kutentha mafuta ochepa, kuchepetsa cholesterol yoyipa, komanso kuchepetsa zovuta za hyperglycemia.

Carnitine imatengedwa ndi kuchuluka kwa 500 mg mpaka magalamu awiri patsiku, sizipanga nzeru kupitirira mlingo womwe umalimbikitsa, chowonjezera chimachotsedwa m'thupi ndi mkodzo. Ndikofunika kumwa mankhwala:

theka la ola musanaphunzire,
m'mawa pamimba yopanda kanthu.

Pamasiku osaphunzitsira, carnitine imatengedwa m'mawa ndi masana, nthawi zonse pamimba yopanda kanthu. Ma amino acid ndi othandiza kwambiri m'mawa komanso panthawi yophunzitsira. Ndikofunikira kuti carnitine imagwiritsidwa ntchito limodzi ndi zakudya komanso masewera olimbitsa thupi, apo ayi sizingabweretse phindu.

Chinthu china chachilengedwe chomwe chimathandizira kuthana ndi kunenepa kwambiri mu shuga komanso kudzisunga mu mawonekedwe abwino a thupi ndi creatine. Imapezeka mu minofu ya anthu ndi nyama, kutanthauza mapuloteni. Mthupi, creatine amapanga glycine, methionine ndi arginine. Ngati munthu ali ndi matenda ashuga amtundu wa 2, mtundu wa creatine sunapatsidwe, amino acid simalimbikitsidwa pokhapokha ngati pali mbiri ya:

Ponena za amino acid arginine, ambiri sakayikira ngakhale pang'ono kutiakhalapo, koma popanda icho ntchito yachibadwa ya thupi ndiyosatheka. Mulingo woyenera kumwa arginine ndi zinc, ngati palibe zotsutsana, wodwala matenda ashuga ayenera kumwa mankhwalawa kawiri patsiku. Mutha kugwiritsa ntchito matenda a shuga a Complivit. Mavitamini awa ali ndi zinc.

Ma amino acid onse amapangidwa mu mawonekedwe a makapisozi, ufa, yankho kapena mapiritsi, mphamvu ya othandizira ndi yofanana. Palinso ma amino acid mu mawonekedwe a jakisoni, amathandizidwa pakhungu, komabe, odwala matenda ashuga ayenera kupewa jakisoni, popeza pali mwayi wopanga mawonekedwe osafunikira a thupi, kuwonongeka kwa khungu.

Ma Amino acid amaloledwa kutengedwa ndi zakudya zamtundu uliwonse, koma kusakaniza ndikosayenera. Ngati mumamwa maofesi ngati amenewa, simungadye nthawi yomweyo kudya chakudya, mapuloteni komanso opeza, chifukwa izi zimachepetsa kuyamwa kwa michere.

Kudya zakudya zina zamthupi ndikwabwino. Koma tiyenera kukumbukira kuti maziko a chithandizo chamankhwala. Mutha kudziwa zambiri za zakudya za anthu odwala matenda ashuga kuchokera video yomwe yatchulidwa.

Matenda A shuga

Kugwiritsa ntchito mapuloteni mu shuga ndikololedwa ndikofunikira. Odwala omwe ali ndi vutoli, monga lamulo, kumangika kwake kumachepa.

Kuphatikiza apo phatikizani mapuloteni othandizira komanso kugwedezeka. Komabe, musanagwiritse ntchito, muyenera kufunsa dokotala ndikuyang'anira thanzi lanu nthawi zonse, ndikuwona kuchuluka kwa shuga m'magazi.

Ndi mawonekedwe a insulin omwe amadalira insulin, ma subtleties ambiri ayenera kukumbukiridwa. Mapuloteni amamugaya m'mimba mwake pang'onopang'ono, amapangitsa kuti shuga azikhala ndi magazi ambiri.

Ndi mtundu 1 wa shuga, kugwedeza kwamapuloteni sikuloledwa. Amawonjezera kufunika kwa insulin pakukula minofu. Madokotala amalimbikitsa kugula protein yama Whey.

Kafukufuku angapo adawonetsa kuti puloteni iyi imaloledwa kumwa ndi shuga 1 mtundu. Ndikofunikira kudziwa kuchuluka kwa insulin pa protein iliyonse. Kupanda kutero, ndende ya shuga iwonjezeka.

Kuphatikiza apo, kugwiritsa ntchito zakudya zamtundu wa matenda ashuga a 2, chiopsezo chokhala ndi hyperglycemia chimachepetsedwa. Mukatenga 50 g ya mapuloteni oyera, shuga amayamba kukhazikika, kenako amatsika, ndipo insulin ikadzuka, ndiye kuti mapangidwe ake amachepa.

Izi zikusonyeza kuti kudya mapuloteni ochepa kumayambitsa kuchepa kwa shuga m'magazi, ndipo izi zimachitika chifukwa cha kupanga bwino kwa insulin. Hormoni imayamba kuchepa mphamvu shuga itatha.

Momwe mungasankhire mapuloteni

Pali mitundu 6 ya mapuloteni: Whey, kesiin, soya, collagen, mkaka ndi dzira.

Mukamasankha malonda, dziwani izi:

Mbiri ya Amino acid. Kusakaniza kwabwino kumakhala ndi ma amino acid 18 omwe amachititsa kuti mafuta awotcheke komanso kumanga minofu. Puloteni yama Whey imawonedwa ngati yopindulitsa kwambiri. Ili ndi ma amino acid onse.
Kuphatikizika ndi zina zowonjezera. Ufa mulibe chakudya choposa 3-4%. Zowonjezera zochepa, ndibwino.
Zowonjezera zowonjezera. Amaloledwa kugula ndi zokonda zilizonse, zina. Kuphatikizikaku sikuyenera kukhala saccharin, cyclamate kapena aspartame.

Odwala omwe ali ndi matenda amtundu wa 2 amalimbikitsidwa kuti azigwiritsa ntchito dzira, protein kapena masamba. Amathandizira kuchepetsa kunenepa.

Kuti muwone misa, yang'anani mawonekedwe a seramu momwe mungakhazikitsire. Amamwa pambuyo pophunzira mphamvu. Pamasiku omasuka kuchokera ku maphunziro, amamwa mapuloteni ovuta.

Contraindication

Kutenga mapuloteni, muyenera kukana kutenga njira zakulera za mahomoni ndi mankhwala osokoneza bongo, zakumwa zoledzeretsa komanso kusuta.

Amavomerezedwa kuti mugwiritse ntchito pang'onopang'ono pamavuto ake. Sizingatengeke ndi kuwonongeka kwa impso ndi chiwindi, matenda opatsirana komanso njira yotupa.

Amadziwikanso chifukwa cha kusokonezeka kwa ntchito ya m'mimba, kutsimikizira kukulitsa kwa hepatic ndi aimpso.

Matenda a shuga nthawi zonse amayambitsa zovuta zakupha. Mwazi wamagazi ochulukirapo ndi woopsa kwambiri.

Aronova S.M. adafotokoza za chithandizo cha matenda ashuga. Werengani kwathunthu

Kodi phindu ndi chiyani - kupanga ndi gulu

Chofunikira kwambiri pa opeza ndizomwe zimakhala ndi mapuloteni ambiri ndi chakudya, kotero kuti pambuyo pophunzitsidwa amatha kubwezeretsanso ndalama zamagetsi.

Pafupifupi kusowa kwathunthu kwamafuta komanso kuphatikiza kwama protein ndi mapuloteni Lolani osewera kuti apange minofu mwachangu pogwiritsa ntchito opeza. M'mawu omwewo palokha tanthauzo la chakudya chowonjezerachi - kuchokera ku phindu lachizungu kumatanthauza kuwonjezera, kukwaniritsa.

Achikulire olemera amatha kugawidwa ndi chakudya komanso mapuloteni, ndikugawika m'magulu awiri ndi ma calorie - mapuloteni ochulukirapo opeza, opatsa mphamvu pang'ono.

Kalori wapamwambaonenepa - imakhala ndi ma carbohydrate othamanga, ndipo zopatsa mphamvu zake za kalori zimachokera ku 1000 mpaka 1300 calories. Kuwerengera kwa mapuloteni kwa chakudya chamagulu mu zina zowonjezera ndi 1: 4. Mtundu wowonjezera uwu umayenera kusankhidwa kuti mupeze kulemera, komanso akatswiri othamanga omwe ali ndi katundu wolemera.
Opambana mapuloteni ambiri - ndi ma carbohydrate okhala ndi index yotsika kwambiri ya glycemic, ndipo zomwe zili ndi caloric sizoposa ma calories a 1000. Kuwerengera kwa mapuloteni kwa chakudya chamafuta mu opezawo ndi pafupifupi 1: 2.

Kodi chosakaniza cha protein-carbohydrate chimagwira ntchito bwanji, ndipo mungasankhe mtundu uti?

Malingaliro enieni osakanikirana ndi mapuloteni okhala ndi protein adakhalapo kwa nthawi yayitali kwambiri - asanakonzekere kuchokera kwa azungu a mazira osaphika osakaniza shuga ndi mkaka.

Mapuloteni amayenda msanga komanso mosavuta kupezeka ndi thupi akudya limodzi ndi chakudya. Nthawi yomweyo, zomwe wopeza amaphatikiza ziyenera kuphatikizapo mafuta osavuta komanso ovuta a carboc index.

Ichi ndiye chinsinsi chogwira ntchito - osakaniza wa protein-carbohydrate amapatsa thupi mphamvu yayikulu ndi glycogen, yomwe ndiyofunikira minofu yathu.

Mwachidule, opeza amathandizira minofu kuchira mofulumira pambuyo pakuchita masewera olimbitsa thupi.

Ndi mwayi wanji wosankha?

Sankhani ochita bwino, yang'anani kulemera kwanu ndi kuchuluka kwa zochita zolimbitsa thupi. Mapuloteni muzinthu izi amatha kuchokera 10 mpaka 40%.

Ngati mukufuna kuchepa thupi ndikuchotsa mafuta osanjikiza, mugule opeza zolemetsa okhala ndi chakudya chochepa chamafuta - amakhala otsika kwambiri m'makalori ndipo musawopseze ndi mapaundi owonjezera.
Ndi mitsempha yokhala ndi minyewa komanso kulemera pang'ono, mmalo mwake, ndibwino kusankha opeza kalori yayikulu. Wopeza wosankhidwa bwino amatha kukhala mphamvu yayikulu yophunzitsira bwino.
Mukamaphunzira kapangidwe ka wopeza, samalani ndi glycemic index - m'munsi mwake, ndibwino. Mndandanda wotsika wa glycemic umawonetsa kuti wopeza amakhala ndi zovuta zamafuta omwe amapereka zabwino.

Ubwino ndi kuvulaza thupi

Zopeza zolemera ndizofunikira kwambiri kwa anthu omwe amagwira ntchito zolimbitsa thupi nthawi yayitali komanso amakhala ndi mphamvu zambiri. Zosakaniza zoterezi ndizofunikanso kwa anthu omwe ali ndi kulemera kochepa - onse omwe, ngakhale pophunzitsidwa kwambiri, sangapeze minofu yayikulu.

Kupeza kwa wopeza kwawonekeratu:

Mtheradi umabwezeranso mphamvu zamagetsi ndikuchepetsa kutopa konse.
Chifukwa cha zovuta zam'mimba, zimawonjezera kupezeka kwa amino acid mthupi.
Imathandizira kusinthika kwa minofu m'nthawi yochepa.
Zimakupatsani mwayi wokulitsa minofu ndi 3-7 kg kwa mwezi umodzi.

Ochita masewera olimbitsa thupi amadziwakuti owonjezera kulemera amalimbikitsidwa kuti azigwiritsidwa ntchito osati ndi omanga thupi, komanso ndi anthu omwe amachita nawo masewera olimbitsa thupi, nkhonya, mpira, basketball, masewera othamanga komanso masewera ena.

Kutenga opeza, muyenera yang'anirani mlingo mosamala - Zotsatira za kumwa kwambiri sizingakhale zosasangalatsa, komanso zowopsa.

Mitundu ina ya opeza imakhala ndi shuga wambiri ndipo imatha kudzetsa matenda a shuga, chiwindi ndi impso. Chabwino, vuto lalikulu lomwe mungachite kwa chithunzi chanu ndikuti ndizovuta kwambiri kuchotsa mapaundi owonjezera omwe amapezeka chifukwa cha omwe amapeza mafuta ambiri.
Ngati creatine alipo mu zowonjezera, zimaphatikizidwa ndi matenda oopsa.

Anthu odwala matenda a shuga, matenda ammwazi komanso chizolowezi chokhala ndi chifuwa ayenera kukaonana ndi dokotala asanayambe phindu.

Zotsatira zoyipa - bwanji simuyenera kukhala okonda kwambiri opeza?

Nthawi zambiri, zotsatira zoyipa zimawoneka chifukwa cha kumwa mopitirira muyeso kapena kusachita bwino kwa malonda.

M'masitolo amasewera mungapeze opeza zolemera pamitengo yosiyanasiyana - koma osagonjera kuyesedwa kuti mupulumutse! Monga lamulo, omwe amapeza mafuta otsika mtengo amakhala osakhazikika, ndipo magawo awo amatha kuyambitsa ziwopsezo zoyipa.

Zotsatira zoyipa kwambiri:

Kuchuluka kwa mafuta. Zotsatira zoyipa izi zimawonetsedwa ndikugwiritsa ntchito kwambiri. Kuti mupewe kuwoneka ngati mapaundi owonjezera, tengani opeza kulemera mutaphunzitsidwa.
Kuchepa kwa khungu ndi zotupa pakhungu. Kuphwanya zingachitike pakudya kwambiri komanso osasakaniza bwino. Kuthana ndi zotsatira zosasangalatsa kumathandizira kuchepetsa gawo lomwe mwadya, kapena kulibwezera ndi chinthu chabwino.
Mavuto am'mimba - kutsekula m'mimba, kumatulutsa ndi flatulence. Zopangira mkaka, zomwe zimabwezeretsa microflora yamatumbo, komanso kuchepetsa gawo lomwe limwedwa, zithandiza kukhazika mtima m'mimba yopandukayo.

Kodi olemera angakhale oledzera zaka zingati?

Ochita masewera olimbitsa thupi amatha kupeza phindu kuyambira azaka 16., popeza mpumulo wa thupi popanda chakudya chowonjezera ndizovuta kwambiri kupanga.Komabe, mitundu ina ya omwe amapindula imatha kulembedwa kuti "18+" - izi zikutanthauza kuti mankhwalawa ali ndi zinthu zomwe zimakhala zovulaza thupi la achinyamata.

Kulandira opeza mpaka zaka 16 ndipo sikulimbikitsidwa kale! Munthawi imeneyi, thupi limayenera kuchita lokha, ndipo mitundu yosiyanasiyana ya michere ingafooketse.

Kwa anthu olemera ndipo osachita nawo masewera ochita masewera, zaka zoyenera kwambiri kuti ayambe kukumana ndi opeza ndi Zaka 22 mpaka 22. Munthawi imeneyi m'pamene thupi limakhala lokonzekera kwambiri.

Momwe mungatengere moyenera opeza kulemera - malangizo kuchokera kwa othamanga

Kudyera kolondola kwa opeza ndikofunikira kuti zitheke kwambiri pazogwiritsa ntchito.

Nthawi yabwino kumwa mankhwala osakanikirana ndi mapuloteni ola limodzi zisanachitike maphunziro ndi nthawi Mphindi 30 zitatha kumaliza kwake. Ndi nthawi ino kuti thupi lanu limafunikira mphamvu zowonjezera.
Pamasiku osaphunzitsidwa, kukana kupeza phindu sikulinso koyenera. Zothandiza kwambiri kudya msanganizo musanadye, pafupifupi maola 1-2 mutadya kadzutsa. Kutumikirani Tsiku Limodzi popanda kuchita zolimbitsa thupi kudzakhala zokwanira. Komabe, ngati thupi lanu likukula minofu pang'onopang'ono, ndiye kuti mutha kuwonjezera gawo lina.
Musaiwale kuti wopezayo ndiwowonjezera, ndipo kudya zakudya zoyenera kumathandizira kuti minofu ipangidwe. Njira yabwino kwa osewera ndi chakudya chomwe amakonda - pafupipafupi 6-7 patsiku. Ndikukonzekera kuti masana mutha kugwiritsa ntchito zakudya wamba nthawi 3-4, ndipo opindula 1-2. Zakudya izi zimathandiza thupi kulandira mokwanira mavitamini ndi michere.

Malamulo ophatikiza wopeza zolemera ndi mitundu ina ya zakudya zamagulu

Chowonjezera cha masewera chophatikizidwa bwino ndi omwe amapeza ndiine. Mapuloteni ndi chakudya chamafuta omwe amapezeka amathandizira kuti azilowetsa m'thupi.

Kuphatikiza apo, pofuna kulemera kwambiri, othamanga nthawi zambiri amatenga mapuloteni, mavitamini osiyanasiyana othandizira ndi zovuta za anabolic.

Koma munthawi ya kuyanika, kutaya minofu yochulukirapo, komanso kupukutira mpumulowo, sizikulimbikitsidwa kugwiritsa ntchito wopeza.

Kodi nditha kumwa anthu opeza ndi matenda ashuga, azimayi oyembekezera komanso odwala matendawa?

Zosakaniza zambiri zama protein-carbohydrate zambiri zimakhala ndi shuga - zowonjezera zotere kwa odwala matenda a shuga ndizoletsedwa. Komabe, pali opindula pomwe shuga omwe ali pafupi ndi zero. Chochita chotere chitha kugwiritsidwa ntchito mukakambirana ndi dokotala komanso wophunzitsa.

Amayi oyembekezera amafuna zovuta zonse mavitamini, mchere, komanso zakudya zopezeka m'mapuloteni, zakudya ndi mafuta. Ngati zakudya zanu zilibe, mwachitsanzo, mapuloteni, mutha kuyang'ana kwa opeza. Koma samalani mukagula - zosakanikirana zambiri za osewera zili ndi zowonjezera ndi zowonjezera zomwe zingavulaze mwana wosabadwayo.

Moyenera, ndibwino kusiya kugwiritsa ntchito zakudya zamagulu ndikuzisintha ndi zinthu zachilengedwe. Chiwerewere kwa opeza ndi munthu payekha ndipo zimachitika chifukwa cha tsankho la magawo ake. Nthawi zambiri, chifuwa chimachitika chifukwa cha lactose, yomwe ndi gawo la osakaniza.

Ngati mukusowa mankhwala ena, werengani mosamala momwe wopezayo asagulitsire zinthu zomwe simukuzidziwa.

Opeza ku Russia

Ku Russia, odalirika kwambiri ndi:

Misa yayikulu (Zakudya Zabwino)
Pro Gainer (Kudya Kwabwino)
True-Mass (BSN)
Super MassGainer (Dymatize)
Kupeza Kwenikweni (Zakudya Zazonse)
Arnold Schwarzenegger Series Iron Mass
Misa Yanyama (Zakudya Zazonse)
True-Mass 1200 (BSN)
Kwezani Misa Yanu (MHP)
Elite Mega Gainer (Dymatize)

Zifukwa 5 zakumwa zolemera

Nanga bwanji mukufunikirabe kutenga opindula? Timawululira zinsinsi zonse!

kuchuluka kwa zopatsa mphamvu pamsonkhano umodzi. Kuchita zolimbitsa thupi moyenera ndikosatheka popanda mphamvu, ndipo opeza kulemera kuposa kupatsa thupi lathu ndi zopatsa mphamvu.
Kukhalapo mukupangidwa kwamafuta oyenera. Mafuta awa amatchedwa sing'anga chain triglycerides, ndipo ndiofunikira kuti chiwopsezo chachikulu cha minofu chiwonjezeke.
Kugwiritsa ntchito mosavuta. Anthu opeza zolemera ndiosavuta kunyamula, mutha kumamwa iwo nthawi iliyonse masana, ndipo nthawi yomweyo perekani thupi ndi kuchuluka kwa zopatsa mphamvu.
Mulingo woyenera mukaphatikizidwa ndi creatine. Monga tidanenera kale, creatine imapangidwa bwino kuphatikiza mapuloteni ndi chakudya. Pogwiritsa ntchito zowonjezera ziwiri, mutha kukwaniritsa cholinga chanu - kupuma kwamisempha.
Kubwezeretsa minofu yofulumira. Chilichonse ndichopepuka apa - minofu ikayamba kuchira, nthawi zambiri mumatha kuphunzitsa.

Mapuloteni Asewera a shuga - Chithandizo cha Matenda a shuga

Momwe mungakulitsire mapuloteni m'magazi ndipo ndichifukwa chiyani? Mukutanthauzira kuyesa kwa magazi, mapuloteni athunthu amatanthauza kuchuluka kwa ma globulins ndi albumin yomwe ili m'magazi, ndipo mapuloteni ochepa m'magazi amakhala ngati cholozera cha zovuta zina zambiri zogwira ntchito mthupi. Ma gramu pa lita imodzi yamagazi amawonedwa pa gawo lililonse la mapuloteni.

Mapuloteni amwazi ndi chisonyezo chofunikira cha amino acid metabolism ndi magwiridwe antchito a redox system. Mulingo wake umawonetsera momwe machitidwe aumunthu ndi ziwalo zimakhala zokonzeka kuyankha mokwanira pazoyipa zilizonse, monga matenda, ndi zovuta zina zomwe zingakhalepo. Kodi ndalamayi imatsika bwanji, ndipo ndingatani ngati protein yanga yatsika?

Ntchito zama protein

Malinga ndi chilengedwe, mapuloteni wamba ndi mtundu wa polima yachilengedwe.

Pafupifupi 100% imakhala ndi ma amino acid osiyanasiyana, omwe amaphatikiza ndi awa:

ma globulin ndi mapuloteni akuluakulu omwe amaphatikizidwa ndikupanga ma antibodies ndi zinthu zina zomwe zimapangidwa ndi chitetezo cha mthupi. Ma amino acid amapanga pafupifupi hafu ya kuchuluka kwathunthu kwa chinthucho m'magazi,
Albumin - zinthu zochepa za kulemera kwa zinthu zomwe zimagwira ntchito ngati mayendedwe komanso gwero lamphamvu yazomanga thupi la munthu, komwe ma cell achinyamata amapanga. Albumin ndiwambiri pazambiri,
voliyumu yonseyo ndi fibrinogen - chinthu chofunikira kwambiri, chomwe chimapangitsa magazi kuti azitha kusintha.

Mapuloteni a magazi amatenga mbali zosiyanasiyana zamthupi ndi zochita za thupi:

amasamutsa michere yambiri minofu (awa ndi mahomoni, ndi ma lipids, ndi michere, ndi ma pigment, ndi zina zambiri),
ndi thandizo lawo, kutumiza kwa mankhwala kupita mthupi kupita ku ziwalo zomwe mukufuna
amagwira ntchito yofunika kwambiri pakugwira chitetezo chathupi, monga chothandizira kuti thupi liyankhe,
Popanda iwo kuyambitsidwa magazi kukadakhala kosatheka,
Izi zimagwira ngati chotchinga chomwe chimapereka kuyanjana komanso koyenera kwa zinthu zamagazi m'magazi,
ali ndi vuto la magazi.

Zizindikiro zakuchepa kwa mapuloteni:

Kutsika kwakukulu kwa kutulutsa mkodzo, mpaka kutha kwake kwathunthu.
Zovuta zamkati mwa minofu yamtima zimamvedwa ndi wodwalayo.
Kutupa.
Kuwonetsedwa kwa zisonyezo zamatenda zomwe zidapangitsa kusowa kwa mapuloteni mthupi.

Ngati kuchuluka kwa mapuloteni m'magazi kumatsitsidwa - kwa dokotala izi zimatha kukhala chizindikiro cha mavuto m'thupi la wodwalayo, kuphatikizapo kuchepa kwa chizowezero choweruza kukhalapo kwa zotupa zoyipa.

Tiyenera kukumbukira kuti kukwera kwambiri kumathanso kunena za zovuta, ndipo kuukweza kuposa momwe kumafunikira kumafunikira chithandizo chamankhwala.

Masiku ano ndizovomerezeka kuti m'malo abwinobwino, wathanzi labwino, mapuloteni ayenera kukhala magalamu 65 mpaka 82 pa lita imodzi ya magazi. Koma pali nthawi zina pamene mutha kuwona kuchepa kwapang'onopang'ono kwa chinthu ichi kunja kwa mtundu wamba.

Nokha, kuchepa pang'ono kwamapuloteni athunthu sikuyenera kuwonetsa matendawa ndipo akuwonekera, mwachitsanzo, mwa ana aang'ono, kapena amayi omwe ali ndi mwana.

Kutsika kwamapuloteni athunthu kumawonekeranso mwa amayi achichepere panthawi yoyamwitsa, ndipo kumatha kuwonekanso ngakhale mwa anthu omwe akhala pakama nthawi yayitali, pamene chakudya chomwe chili ndi chakudya chokwanira sichinayambitsidwe m'thupi.

Mwa zina mwazifukwa zomwe zingachepetse kuchuluka kwa mapuloteni onse m'magazi:

Kuthetsa madzi m'thupi
Kulimbitsa thupi kwambiri
Njala.

Kuchokera pamalingaliro azinthu zathupi, zifukwa zina za hypoproteinemia (kusowa kwa mapuloteni m'thupi) ndi izi:

kumwa kwamadzi kwambiri pakachulukitsa kuchuluka kwa madzi amtsempha ndi magazi,
kuperewera kwa zakudya zopatsa thanzi: Kutsatira zakudya zochepa zomanga thupi,
magazi osakhalitsa
chifukwa cha zifukwa zosiyanasiyana, kuwonjezereka kwa mapuloteni m'thupi,
kusowa kwa mapuloteni kumayambitsa mitundu yambiri ya kutupa,
mapuloteni m'magazi amatsitsidwa mwa odwala matenda a shuga,
poyizoni wa mphamvu zazikulu,
matenda a chimfine
matenda a chiwindi
mavuto am'mimba (kuphwanya mayamwidwe ntchito).

Kafukufuku wopezeka pamapuloteni onse amachitika:

zotupa zoyipa za thupi losiyanasiyana,
matenda a chiwindi ndi impso,
Odwala omwe amayaka, nthawi ngati izi, mapuloteni onse amachepetsa nthawi zambiri,
anthu odwala khansa
odwala omwe adapezeka ndi matenda a metabolic ndi kuchepa kwa magazi,
odwala omwe ali ndi vuto la kudya komanso matenda am'mimba amachepetsa mapuloteni kuti adziwe kukula kwa matenda.
ndikuwonetsetsa wodwalayo,
Pamaso pa ntchito, kukhazikitsidwa kwa njira zina zamankhwala, kupangira mankhwala - kuwunika momwe thupi lingabwezeretsere nkhokwe zake zamkati,
pa mankhwala - kudziwa mphamvu yake.

Chifukwa cha kusanthula, madokotala amatha kudziwa momwe wodwalayo alili, kuwunika thanzi lake. Mndandanda wamapuloteni onse umakupatsani mwayi kuti mupeze kulondola kwa mapuloteni, mutha kudziwa za zakudya zomwe wodwala amadya ndikupereka malingaliro ake momwe angakulitsire mapuloteni ndikuwonjezera kuchuluka kwake.

Kuti muchepetse kapena kuwonjezera kuchuluka kwa mapuloteni, muyenera kudziwa kaye zomwe zimapangitsa kusinthasintha kwake.

Ngati dokotala akuwona kuti zomwe zalembedwazo zikuchepa, amapangira kafukufuku wowonjezera kuti adziwe chifukwa chomwe akukanira ndikuti apatseni mankhwala oyenera matendawa.

Kafukufuku wotereyu akuphatikiza, mwa zinthu zina, kusanthula kwakumapuloteni kokwanira ka kuchuluka kwa ma globulins ndi albumin kumapulogalamu onse.

Kukonza zakudya kuyenera kuchitika, popita kukodzedwa kwa chakudya chomwera ndi mapuloteni. Nthawi zambiri, kudya moyenera kumatha kulimbikitsa mapuloteni.

Matenda a shuga a Gainer Low Protein Gainer

Imakhazikika pamisempha ya shuga kwa nthawi yayitali
Imabwezeretsa kapangidwe ka insulin

Matenda a shuga amatanthauza matenda a endocrine, amayanjana ndi kuperewera kwa insulin, mahomoni a gulu la peptide. Pathology imangoyenda mwachangu pamalo osakhazikika, imayimitsa mitundu yonse ya njira za metabolic, zomwe zimayambitsa kuchuluka kwa shuga m'magazi. Munthu wodwala matenda ashuga amakhala ndi kufooka, amawonongeka komanso amanenepa kwambiri.

Kuchita masewera olimbitsa thupi moyenera kumakhudza thanzi la odwala oterowo; Chokhacho chingakhale gawo lachitatu la matendawa, pamene kuchita masewera olimbitsa thupi kuli kosafunikira ngakhale moyang'aniridwa ndi achipatala.

Masewera samathandizira kuti asungike glycemia, komanso amathandizira kuchepetsa thupi, amalimbitsa kamvekedwe ka minofu, amachepetsa mwayi wa kufa ndi zovuta zam'mimba.

Ngati munthu wodwala matenda ashuga akuchita masewera olimbitsa thupi, ndikofunikira kuti azigwiritsa ntchito mapuloteni ochulukirapo, kuti azitha kukonza thupi ndikulimbitsa maselo amthupi, ndikofunikira kumwa mapuloteni ndi mitundu ina ya zakudya. Koma anabolic steroids a matenda ashuga ndi osayenera kwambiri, ndizovuta kulosera zovuta zomwe azigwiritsa ntchito pophwanya carbohydrate metabolism, makamaka ndi mtundu wachiwiri wa matenda ashuga.

Mapuloteni a shuga a mtundu wachiwiri

Anthu odwala matenda ashuga nthawi zambiri amakhala ndi chidwi chofuna kuchuluka kwa mapuloteni omwe amaloledwa kukhala ndi shuga wambiri. Mapuloteni - chinthu chofunikira mu matenda a shuga, omwe amalimbitsa mafupa ndikuwathandiza pamachitidwe onse.

Koma kulandila kwake kuyenera kuyang'aniridwa. Ochita masewera ayenera kulabadira mwapadera kugwedeza kwa mapuloteni.

Kodi mapuloteni ndi chiyani?

Mapuloteni amadziwikanso kuti mapuloteni, awa ndi mankhwala a bio omwe ali ndi nitrogen. Mapuloteni amalowa mthupi la munthu limodzi ndi zinthu zachilengedwe ndi nyama. Kuchuluka kwazinthu izi kumapezeka munyama ndi nsomba, zinthu zamkaka, tchizi, tchizi cha kanyumba, mazira, nkhuku, masoseji.

Mapuloteni amapezeka buledi, nyemba (nyemba, nyemba), phala. Mapuloteni okwanira amapereka dongosolo lamanjenje lamphamvu ndikugwira ntchito koyenera kwa machitidwe ena, kumalimbitsa mafupa ndikuthandizira kukulira kwathanzi komanso kwamphamvu kwa thupi. Kupezeka kwa mapuloteni muzakudya za ana ndi achinyamata, komanso omwe akuchita masewera, ndikofunikira kwambiri.

Mwa odwala matenda ashuga, kuchuluka kwa mapuloteni m'thupi kumachepetsedwa.

Kodi ndingagwiritse ntchito mapuloteni a shuga?

Kugwiritsa ntchito mapuloteni mu shuga ndikovomerezeka. Komabe, musanaphatikizire izi kapena malonda mumenyu, ndikofunikira kufunsa adokotala ndikuwunikira nthawi zonse zaumoyo, ndikupima magazi.

Ochita masewera a diabetes omwe amatsatira zakudya zama protein mwa iwo okha kuti palibe zovuta zoyipa mthupi lawo - kuwonjezeka kwa minofu yambiri komwe kumawonedwa.

Mtundu wachiwiri wa matenda ashuga, kudya mapuloteni ndizoletsedwa nthawi yomweyo monga kumwa mowa, kusuta, kumwa khofi komanso kudya zakudya zolemera.

Mlingo wa matenda ashuga

Thupi la munthu wodwala matenda ashuga limataya mapuloteni mwachangu, koma sayenera kupitilira muyeso wagwiritsira ntchito chinthuchi. Chikhalidwe kwa anthu omwe ali ndi matenda ashuga ndi 1.1-1.3 magalamu pa kilogalamu ya kulemera. Mlingo wa othamanga ndi wokulirapo - magalamu 1.5-1.8 pa kilogalamu iliyonse.

Mapulogalamu ofanana nawonso amafunikira ana ndi achinyamata. Mapulogalamu apamwamba kwambiri ali muzinthu zachilengedwe (nkhuku, mazira, nsomba). Anthu omwe ali ndi shuga wambiri amatha kuwonjezera ma nyemba ndi mbewu, mtedza ndi zipatso pazakudya zawo.

Mapuloteni Akugwedezeka

Kugwedezeka kwamapuloteni kumatha kuwonekera pazosankha zotsatirazi:

Dokotala wovomereza akangovomereza zakumwa za puloteni,
Kugwedeza kwamapuloteni kumakhala ndi shuga wambiri omwe wodwalayo akutsatira.

Chomwa sichingakhale ndi zipatso zoletsedwa kwa odwala matenda ashuga, mwachitsanzo, nthochi.

Kugwiritsa ntchito tchuthi kumakhudzidwa ndi:

zaka odwala
mankhwala omwe amagwiritsa ntchito
zizindikiro zosanthula
kapangidwe ka chakumwa
kuchuluka kwa zakumwa zomwe wodwala amamwa sabata iliyonse.

Kapangidwe ka tambala kumakhudza lingaliro la adokotala pakuyenera kugwiritsa ntchito kwake ndi shuga wambiri.

Kwa wodwala matenda a shuga, kugwedeza kwamapuloteni nthawi zambiri sikofunikira - kumakhala ndi shuga komanso chakudya chamagulu ambiri. Chifukwa chake, musanagwiritse ntchito, onetsetsani kuti mukuonana ndi dokotala. Kwa osewera, ndibwino kudya mapuloteni mwachilengedwe kudzera mu chakudya. Kugwedeza kwamapuloteni ena kumawonetsa kuti kugwiritsa ntchito kwawo kumaloledwa kapena kuletsedwa kwa anthu omwe ali ndi shuga wambiri.

Chidziwitsocho chimaperekedwa kuti chizidziwitso chokha chokha ndipo sichingagwiritsidwe ntchito pakudzipangira nokha mankhwala. Osadzinyengerera, zitha kukhala zowopsa. Nthawi zonse funsani dokotala. Pofuna kukopera mwatsatanetsatane kapena mwatsatanetsatane zinthu zomwe zili pamalowo, kulumikizana kwofunikira kukufunika.

Matenda a shuga a Type 2 amatha kuyimitsidwa ndi protein ya Whey

Asayansi atsimikizira kuti mtundu wa shuga wachiwiri ungathe kuyimitsidwa ndi mapuloteni a Whey, amati tsiku ndi tsiku a Med. Za zabwino za whey kugwedezeka, palibe amene akanayembekezera.

Kugwedeza kwamapuloteni kumagwiritsidwa ntchito ndi omanga thupi kuti apange minofu.Koma asayansi amatitsimikizira kufunikira kwa chinthu ichi makamaka kwa anthu odwala matenda ashuga a 2.

Akatswiri ochokera ku University of Newcastle adachita maphunziro awiri pamalopo: pa amuna omwe ali ndi kunenepa kwambiri komanso a 2 matenda ashuga.

Poyesera koyamba, amuna 12 omwe ali ndi matenda osiyanasiyana onenepa kwambiri adayitanidwa. Amuna anapatsidwa mwayi wosankha mphindi 30 zopumira kapena mphindi 30 zophunzitsira pamakina oyenda. Kenako, chakudya cham'mawa chisanachitike, chakudya chamafuta ambiri, 20 g adapatsidwa.

Whey protein kapena placebo. Zotsatira zake zinali motere. Whey protein imatha kuwongolera shuga.

M'mbuyomu, panali kuwonjezeka kwa shuga m'magazi pambuyo pa kadzutsa, pakadali pano palibe kuwonjezeka kwa shuga m'magazi.

Monga kuyesera kwachiwiri, odzipereka 11 omwe ali ndi matenda a shuga a 2 anaitanidwa. Amayenera kukhala ndi 15g chakudya cham'mawa chisanachitike. Whey mapuloteni. Pamapeto pa phunziroli, odwala matenda ashuga nawonso sanawonjezeke shuga.

Chowonadi chotere chidawonedwa kuti mukamamwa izi musanadye, kunalibe chikhumbo chilichonse mitu yomwe ikusowa kudya. Komanso, mankhwala okhala ndi tchizi ndi mkaka amalola shuga kuwongolera odwala matenda ashuga.

Zomwe zapezeka kuchokera ku kafukufuku onsewa ndizakuti mtundu wa 2 shuga ungathe kuyimitsidwa ndi protein ya Whey. Ndikothekanso kuthana ndi shuga m'magazi a 2 matenda a shuga ndikutchingira kuchuluka kwake ngati mugwiritsa ntchito protein ya whey musanadye.

M'mbuyomu, akatswiri ochokera ku Yunivesite ya Kuwerenga adatsimikizira kuti Whey protein imatha kubweretsa cholesterol mzere ndikupanga kuthamanga kwa magazi. Ndi chinthu ichi, ndizotheka kupewa chitukuko cha matenda a mtima.