Protheine e thata e na le mefuta e fapaneng ea liprotheine (whey, casein, lehe le soya). Li rarahaneng tse fapaneng, motsoako o fapana ka palo ea liprotheine le ka palo ea bona ea palo, e atisang ho khetholla theko ea li-complexes.
Protheine ea Whey kapa e rarahaneng?
Ha u khetha pakeng tsa whey le protheine e rarahaneng, u lokela ho qala ho tataisoa ke litlhoko tsa hau le lipakane tsa hau tsa letsatsi le letsatsi.
Protheine ea Whey ke mofuta o potlakileng oa protheine (30-40 mets). Ho loketse ho fana ka 'mele ka protheine e hlokahalang ka mor'a ho ikoetlisa ,' me e ka sebelisoa e le mohloli o eketsehileng oa liprotheine, o o jang pakeng tsa lijo ho e-na le ho ja lijo. Ka lebaka la li-amino acid tse kenyeletsang protheine ea whey, e khothalletsa ho chesa mafura a tlaase, e tla ba a bohlokoa haholo bakeng sa boima ba ho fumana, ho lahleheloa ke boima kapa ho sebetsa ka boiketlo.
Protheine e rarahaneng e bakoang ke motsoako oa mefuta e fapaneng ea protheine e ntle bakeng sa ho sebetsa ka nako e telele le nako e telele, ha 'mele oa hau o hloka liprotheine tse ngata. Phello eohle ea protheine e rarahaneng e silafatsoa ke 'mele ka mekhahlelo: whey protheine - 30-40 mets, liprotheine tsa soya le mahe - lihora tse 2-4 le casin - lihora tse 6-8. Ka lebaka la motsoako oa liprotheine, protheine e rarahaneng e khona ho fepa 'mele oa hao ka liprotheine tse hlokahalang ho fihlela lihora tse 8, ho tla ba molemo ha u hloloheloa lijo kapa u le tseleng.
Ho ja lijo tse ngata tsa protheine
Protheine e rarahaneng e kgothaletswa hore e nkiloe kamora ho koetliso ho fana ka 'mele ka liprotheine le pele ho robala ho matlafatsa' mele nakong ea ts'ebetso ea ho hlaphoheloa. Karolo ea protheine e rarahaneng ke 30-60 g, ho itšetlehile ka lithōle le boima ba hau. Ha u sebelisa liprotheine tse rarahaneng e le sejo se monate, karolo e tla ba 20-40 g. Liprotheine tse rarahaneng ha lia lokela ho nkoa pele li koetlisoa, kaha sena se ka baka mathata nakong ea thupelo.
Empa ha ua lokela ho senya protheine, phepo e nepahetseng ea lipapali e mpa e le e eketsang, kahoo u se ke ua lebala ka phepo e nepahetseng ea kamehla le e leka-lekaneng.
Protheine e rarahaneng ka ho fetisisa
Hona joale 'maraka o na le palo e kholo ea mefuta e fapaneng ea ho hlophisoa le theko, re emela se molemo ka ho fetisisa ho bona:
- BSN Syntha-6
- Syntrax Matrix
- MHP Probolic-SR
- MusclePharm Ntoa
- Ho fokotsa Elite Fusion 7
- Weider Protein 80 Plus
- Ho koetlisa Elite XT