Na Maqhubu ohle a Pholohileng a Entsoe ka Tsela e Tšoanang? Karolo ea pele: Ke liprotheine life? Flora kapa Fauna

Na Maqhubu ohle a Pholohileng a Entsoe ka Tsela e Tšoanang? Karolo ea pele: Ke liprotheine life? Flora kapa Fauna

Scott W. Tunis MD FACS

Liprotheine le lik'habohaedreite ke limatlafatsi tse hlokahalang bakeng sa ho hlaphoheloa ka katleho boikoetlisong bo boima, protheine ea ho lokisa mesifa le masapo, le lik'habohaedreite bakeng sa tlhahiso ea matla le sebaka sa mabenkele a glycogen.

Ke ka lebaka leo re noang ho hlaphoheloa kelellong ka mor'a ho qeta nako e telele le ho ikoetlisa nako e telele. Rea tšepa hore eo re mo ratang le eena o latsoa monate!

Ka lino tse likete tse nooang moo u ka khethang, kaofela li fapana mohloling oa protheine le palo, ka sebopeho sa carbohydrate le lethal dose, ka mofuta oa monate, o kenyelitse livithamini, liminerale, li-electrolyte, le micronutrients, le ka tatso… motho a ka khona joang? ho etsa qeto ea hore na ke eng e molemong oa hau?

Haeba u khetha ho khetha sesebelisoa se matla sa ho hlaphoheloa e thehiloe ho saense ea 'nete ho e-na le ho bapisoa ka ho qhekella, polelo e nyane, lebitso le letle, kapa tatso e le 'ngoe, ebe u bala ho bala.

Ho li-Runners Essentials, lithuto tsa mahlale tsa 'nete ke tsona tsa bohlokoa ebile saense e qotsitsoeng mona ha e ahlolehe. Leha ho le joalo, rea hlokomela hore ho kanna ha ba le maikutlo a fapaneng le a takatso, (le ha e le khafetsa e seng saense) ka melemo le meeli ea lisebelisoa tse fapaneng ho tsitsipano.

Morero oa rona ha se ho kholisa motho hore mohloli o mong o molemo kapa o mobe ho feta o mong, mohlala ka vegan, empa ho e thusa ho etsa liqeto tse lumellanang le saense. Qetellong, e mong le e mong ke oa hae!

Liprotheine tsa batho li entsoe ka li-block tse mashome a mabeli tse hahiloeng ka nitrogen tse bitsoang amino acid. Re fumana li-amino acid ka ho theha protheine eo re e jang. Re roba liprotheine tsa liphoofolo kapa tsa limela ka har'a li-block tsa amino acid, ebe re bokella lithunya tsa amino acid liprotheine tsa batho. Hobane ha re boloke li-amino acid, re tlameha ho sebelisa liprotheine letsatsi le leng le le leng. Habohlokoa le ho feta, re ka kopanya li-amino acid tse mashome a mabeli tse fapaneng tseo re li hlokang ka ho fetola tse ling, empa ho na le li-amino acid tse bohlokoa tse robong tseo re ke keng ra li kopanya le tse lokelang ho ba lijong tsa rona - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine , tryptophan, le valine.

Mehloli e atileng haholo ea protheine metsong ea ho hlaphoheloa ke whey, casein, lehe, pea, raese e sootho, hemp le protheine e tsoakiloeng ea limela. Lintlha tse tharo ke tsena tsa bohlokoa tseo u lokelang ho li ela hloko ha u hlahloba mohloli oa protheine ka tlatsetso ea phetoho.

  • SEO E LENG 'NETE # 1 feela Whey, kesiin, le liprotheine tsa lehe li na le li-amino acid tsohle tse robong tsa bohlokoa ka ho lekana ho ka nkoang e le mohloli o felletseng oa protheine ea lijo.

Pea, hemp, raese e sootho, le liprotheine tsa semela se le seng ha li na methane le / kapa lysine ho nkoang e le mehloli e felletseng ea protheine ea phepo. U ne u ke ke ua bokella liprotheine tsa batho le liprotheine tsena tsa limela e le mohloli oa hau oa liamino acid. U tla be u haelloa ke li-block tsa bohlokoa.

Liprotheine tsa limela tse tsoakiloeng hangata li kopanya mehloli ea limela tse peli kapa ho feta tse nang le mefuta e fapaneng ea lipalo ho fana ka li-amino acid tsohle tse bohlokoa ka ho lekaneng. Mefuta ena e tsoakiloeng e ka etsisa haufi-ufi liprotheine tse tsoang mohloling o le mong o tsoang ho liphoofolo.

  • 'Nete ea SCIENTIFIC # 2 Whey protein e na le leucine e ngata haholo.

Leucine e shebahala e le naleli ea li-amino acid tsa bohlokoa mme e bontšitsoe e sebetsa hantle haholo ho ts'oants'a protheine ea mesifa le ho fokotsa mats'oao a ho senyeha ha mesifa kamora ho ikoetlisa ka mamello:

Ho latela lipatlisiso ho Meriana le Saense ka Lipapali le ho ikoetlisa 2015 e bitsitsoe "Protein-leucine Fed Dose Diphetho ho Synthesis ea Muscle Protein Kamora Boikoetliso ba Mamello", Ho bonahetse hore ho kenella protheine-leucine kamora ho ikoetlisa ka matla ho matlafatsa protheine ea mesifa le ho ntlafatsa ts'ebetso ea mesifa.

ka Koranta ea Machabeng ea Saense ea Bongaka 2017: thutong “Whey Protein e Ntlafatsa Ts'ebetso ea Marathone le Ts'ebetso ea Boikoetliso ho Li-Runites tsa Elite Track"Ho ile ha bontšoa hore baatlelete ba sebelisang protheine ea Whey ba fokotse matšoao a serum a ho senyeha ha mesifa le ho choachoasela hang, hang ka mor'a beke e le 'ngoe ka mor'a lebelo le felletseng.

  • 'Nete ea SCIENTIFIC # 3 Whey ea protheine e chesoa ka potlako le ho ananeloa ha liprotheine tse thehiloeng semeleng e le tsona tse liehang ho feta.

Ka lebaka la dikahare tsa tsona tse phahameng tsa fiber, liprotheine tse thehiloeng semeleng li chekoa butle ebile li ananeloa butle ho feta liprotheine tse tsoang liphoofolong tsa liphoofolo, 'me ho ea moo, nako ea ho beleha liprotheine kamora' boikoetliso e bohlokoa. Bopaki ba bo-ramahlale bo hlakile hore hang ha protheine ea boleng bo holimo e jeoa ebile e ananeloa kamora ho ikoetlisa nako e telele le e boima, ho na le molemo o moholo molemong oa 'mele.

"Nutla ea ho Ts'ehetsa Pholoso ho Tsoela Pele ho Koetlisa Boikoetliso: Phepo e nepahetseng ea Phahameng ea Phepo le Protein"E hatisitsoeng ho Litlaleo tsa hajoale tsa Bongaka ba Lipapali 2015 e fihletse qeto ea hore ho sebelisa mohloli oa protheine hang kamora boikoetliso ba mamello ho bohlokoa ho matlafatsa sebopeho sa protheine ea mesifa le ho lieha ho ts'oaroa ke lihora tse 3 feela ho bontšoa ho fumana litlamorao tsa anabolic tsa li-amino acid.

e hatisitsoeng ka Metsoako 2019: “Boikarabello ba thepa ea Anabolic ea limela le liprotheine tse thehiloeng liphoofolong molemong oa ts'ehetso ea ho boloka mesifa ea mesifa: Tlhahlobo e bohlokoa", Phuputso ena e phethile liprotheine tse thehiloeng semeleng li na le phello e fokolang ea anabolic ho feta liprotheine tsa liphoofolo ka lebaka la ho hlohlona ha butle butle, dikahare tsa bohlokoa tsa amino acid (haholo leucine), le khaello ea li-amino acid tse ling tse kang methionine le lysine.

Ka bokhutšoanyane, bopaki ba saense bo bontša hore har'a mehloli e tloaelehileng ea protheine ea ho hlaphoheloa, protheine ea Whey:

  • Na tse felletseng mohloli oa protheine ka sebopeho sa bohlokoa sa amino acid
  • Na leucine e phahameng ka ho fetisisa dikahare
  • Lintho tse ka potlako haholo tšilo ea lijo le ho monya monyaolo
  • Na e sebetsang ka ho fetisisa ho susumetsang synthetics ea mesifa le ho e lokisa
  • Na mosebetsi o mongata ho fokotsa likarolo tsa ho ruruha le ho senya mesifa.

Baatlelete ba bang ba kanna ba ba le mabaka a khethehileng a ho khetha mohloli oa protheine ntle le Whey, joalo ka ho se mamellane ha lactose, khetho ea lijo tsa vegan, ho buella mathata a tikoloho, kapa feela khetho eo e seng ea saense ea protheine e thehiloeng semeleng.

Le ha ho le joalo, baatlelete ba mamello ntle le litlhoko tse khethehileng bakeng sa mohloli o itseng oa protheine ba ka ts'epa hore 'mele o makatsang oa tlhaiso-leseling ea saense e ts'ehetsa protheine ea Whey e le mohloli oa pele oa protheine oa ho hlaphoheloa, o fetisa mehloli eohle e meng ho ea ka hlooho ho bapisa litlamorao tse ka lekanngoang.

HO TSOA KAROLO EA PELE EA "A BONOLO TSOHLE BA BONAHALA? LITLHAKULE


Bohlokoa ba Limathi LONG RUN RECOVERY Nutritution Shake
- Sebelisa Pholoso ea Hau e Telele

Likaroloana:
  • Ho Kopanya Liprotheine ka Tsela e Kopaneng | Lekala la li-Chain Amino tse Lekiloeng | Lik'habohaedreite | Li-antioxidants | Li-electrolyte | Livithamini le liminerale | Matla a Adaptogenic Micronutrients
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