Puroteni yakakwana isetenzana yemhando dzakasiyana dzemapurotini (whey, casein, yai uye soy). Mumatambudziko akasiyana-siyana, musanganiswa wacho unopesana nehuwandu hweprotini uye muhuwandu hwehuwandu hwazvo, hunowanzosiyanisa mutengo wezvinetso.
Whey protein kana yakaoma?
Paunosarudza pakati pemapuroteni ane ruzivo uye akaoma, unofanira kutanga, kutungamirirwa neprotein yako yezuva nezuva zvinoda uye zvinangwa.
Girafu yeprotheni ndiyo inonyanya kuratidza mapuroteni (30-40 min). Izvo zvakanaka kupa muviri muviri unoda mapuroteni anodiwa mushure mekuita muviri , uye unogona kushandiswa sechimwe chitubu chemaprotheni, uchichitora pakati pezvokudya panzvimbo yekudya. Kutenda kuma amino acids akabatanidzwa mu whey protein, inokurudzira kupisa kwemafuta mashoma, izvo zvichabatsira kwazvo kurema kuwana, kushaya uremu kana kushanda pamubatsiro.
Puroteni yakawanda inokonzerwa nekubatanidzwa kwemhando dzakasiyana dzemapuroteni yakanaka kune nguva yakareba uye yakareba muviri, kana muviri wako uchida mapuroteni akawanda. Iyo yose inosanganiswa yeprotheni yakaoma inoputiwa nemuviri mumatanho: whey protein - 30-40 min, soy uye egg maprotheni - 2-4 maawa uye casin - maawa matanhatu nemaawa matanhatu. Kutenda nekubatanidzwa kwemapuroteni, proteine yakaoma yakakwanisa kudyisa muviri wako nemapuroteni anodiwa kusvikira maawa masere, ichave yakakosha kana ukasarirwa kudya kana uri mumugwagwa.
Puroteni yakawanda inodya
Puroteni yakakosha inokurudzirwa kutorwa mushure mekudzidziswa kupa muviri nemapuroteni uye nguva isati yarara kurongedza muviri panguva yekushandiswa kwekugadzirisa zvirongwa. Chikamu cheprotheni chakaoma ndeche 30-60 g, zvichienderana nemitoro uye uremu hwako. Paunenge uchishandisa mapuroteni akaoma senyoka, chikamu chichava 20-40 g.Proteine yakaoma haifaniri kutorwa isati yatanga kudzidziswa, sezvo izvi zvinogona kukonzera kusagadzikana panguva yekudzidziswa.
Asi iwe haufaniri kushandisa zvisina kunaka puroteni, yose yezvokudya zvemitambo inongowedzera, saka usakanganwa nezvekudya uye nguva yakakwana.
Puroteni yakanakisisa yakaoma
Iko misika zvino inopa nhamba yakawanda yemafuta akasiyana-siyana mukugadzirwa uye mari, isu tinomirira zvakanakisisa kwavari:
- BSN Syntha-6
- Syntrax Matrix
- MHP Probolic-SR
- MusclePharm Kurwisana
- Dymatize Elite Fusion 7
- Weider Protein 80 Plus
- Dymatize Elite XT