Mushure mekushanda, vanhu vazhinji vanowedzera protein poda kune yavo yavanoda kuzunungusa. Dambudziko nderekuti mapuroteni anowanzo kuuya mubhodhoro hombe, uye pane dzimwe nguva apo kupedzisa pakiti yese isati yapera inogona kuve basa risingagoneke. Asi chinhu chakashata here kuita kuzunungusa mazuva kana mavhiki mushure meprotein poda "yapera"?
Nyanzvi dzekuchengetedza chikafu uye microbiologists vane nhau dzakanaka kwauri: zuva rakadhindwa pasuru izuva remhando, kwete zuva rekuchengetedza. Kureva kuti, izuva iro vagadziri vanoisa vachifunga kuti ichachengetedza mamiriro ayo akanaka. Pasina mubvunzo, vanhu vazhinji vane kutenda kusina kururama pamusoro pezuva rekupera kwezvigadzirwa zvakawanda. Zvinoreva zvakare kuti wakasununguka kuenderera mberi uchishandisa mapuroteni ako ehupfu mavhiki uye kunyange mwedzi mushure mezuva re "kudya kare»pakurongedza.
Yeuka kuti chigadzirwa chakanyanya kuoma uye chisingaiti, sechigadzirwa chemumagaba. Zvigadzirwa zvakaomeswa, seprotein poda, zvine njodzi yakaderera yekukurwarisa.
Protein powder inogara kwenguva yakareba sei?
Kungofanana nechimwe chigadzirwa, whey protein inouya nekupera kana kupera label, iyo inogona kusvika kumwedzi 12-18 kubva pazuva rekugadzirwa. Tinofanira kufunga kuti nguva iyi haisi zuva rekupera; sekudaro, inogona kugara mimwe mwedzi mishomanana mushure mekupera kwemazuva, chero bedzi isu tichiichengeta zvakanaka.
Zvakaoma kunyatsoziva kuti whey protein ichagara kwenguva yakareba sei. Naizvozvo, tinogona kungoita fungidziro yehupenyu hwesherufu yewhey protein. Kune yakavhurwa whey protein packet, inogona kugara ingangoita mwedzi mitatu kusvika mitanhatu yapfuura zuva rekupera. Imhaka yekuti iyo yakavhurika package inowedzera mukana wechigadzirwa kuunganidza hunyoro kana mabhakitiriya.
Asi zvichave zvakachengeteka kushandisa chero bedzi isu tichichengeta mhepo uye kuichengeta zvakanaka. Kana ichibva kune isina kuvhurwa whey protein packet, inogona kugara mwedzi mitanhatu kusvika mipfumbamwe yapfuura zuva rekupera. Nekudaro, iwe unofanirwa kuziva kuti mamwe mapuroteni poda anouya nemavhitamini akawedzerwa.
Mushure mechinguva, mavhithamini aya anogona kuderera mu potency. Sezvo zvakadaro, kukosha kwekudya kwekudya kweprotein yewhey mushure mekupera kwezuva hakuzobatsiri. Nguva dzakatarwa ndeidzi:
- Chitoro chakatengwa (chakavhurwa) whey protein: shandisa pamberi + 3-6 mwedzi
- Chitoro chakatengwa (chisina kuvhurwa) whey protein: shandisa isati yasvika + 6-9 mwedzi
- Homemade whey protein: 6 mwedzi
Iprotein poda yakapera ichiri kushanda here?
Hupenyu hwesherufu kazhinji hunoreva kuti chikafu chinoramba chakakwana sei mushure mekugadzirwa. Vagadziri vezvekuwedzera havafanirwe kusanganisira zuva rekupera kwezvigadzirwa zvavo, kunyangwe makambani mazhinji achizvipira kupa kupera kana "kushandisa ne" chitambi pamwe nezuva rekugadzira.
Muzviitiko izvi, zviri kumugadziri kuti atsigire zuva rekupera kwezvigadzirwa zvavo nedata kuratidza kuti haisi kutsausa. Pane zvidzidzo zvakaona kuti whey protein powder ine a Sherufu yehupenyu inopfuura 12 mwedzi, kunyange kusvika kumwedzi ye19 mumamiriro ezvinhu ekuchengetedza, angave ari pa21 ° C uye 35% humidity. Ukuwo, kana ikachengetwa pa35ºC inogona kusvika mwedzi 9 iri muchimiro chakanaka. Hazvizivikanwe kana hupenyu hwesherufu hunotsanangurwa hwewhey protein hunoshanda kune mamwe mapuroteni masosi, asi inogona kunge yakafanana kana yakachengetwa pasi pemamiriro akafanana. Chero zvazvingava, mapuroteni akawanda ehupfu pamusika ane masherufu-anowedzera ekuwedzera senge maltodextrin, lecithin, uye munyu, zvichibvumira hupenyu hwesherufu hwemakore maviri.
Saka hazvizokutumire kuER, asi hupfu huchiri kukubatsira kuvaka tsandanyama uye kutora mapuroteni akawanda? Protein ipuroteni, iamino acids, saka haizoputsi kuita chimwe chinhu. Muchidimbu hapana chikonzero chekufunga kuti ichi chichava dambudziko maererano neprotein. Kunyange macarbohydrates ari mairi haazochinji nekufamba kwenguva. Kunyange, kana iwe ukachera zvishoma, puroteni yakapera nguva inogona kutanga kuita kuti iyi macronutrient iite neshuga iripo muchigadzirwa (kunyangwe ingori diki), zvichigona kuputsa shuga. lysine (an amino acid) muchigadzirwa.
Zvisinei, hazvisi zvose zvinosanganiswa zvakagadzikana zvakadaro. Chinhu chinonyanya kukosha chokufunganya nezvacho mafuta, sezvo anogona kuenda rancid kana ukairega igare kwenguva yakareba. Kuti utaure kana nguva yakawandisa yapfuura, mhino yako ichakuudza kana mafuta ave asingadyiwi. Iko kunhuhwirira hakusi kunakidza, saka kana puroteni yako yehupfu inonhuhwirira yakaipa, hatikurudzire kuishandisa.
Ungave uri kushandisa chirimwa-based protein poda, mukaka-based formula, kana chimwe chinhu, iyo micronutrients (inozivikanwawo sevhithamini) inogona kuderera nekufamba kwenguva. Mavhitamini anogona kusashanda zvakanyanya mushure memakore maviri.
Vegan protein inopera here?
Sezvinoita whey supplements, vazhinji vanotaura zuva rekupera kweinenge 2 makore kubva pakugadzirwa. Kunyangwe zvingave zvichikwanisika kuishandisa mushure mezuva iroro, pasi pemamwe mamiriro.
Dambudziko guru, kunze kwekukwanisa kurwara, nderokuti hutano hweprotein hunoderera. Maviri amino acids kunyanya, arginine uye lysine, anotapukirwa nekuita kunonzi Maillard browning, izvo zvinoita kuti vaputse. Iyo Maillard reaction inogona kuitika muwhey protein semhedzisiro yekudyidzana pakati pelactose shuga uye amino acids. Zvinonyanya kuitika kana puroteni ichiiswa mukupisa uye inogona kukanganisa amino acids, kusanganisira lysine uye isoleucine.
Kana huwandu hwe lysine hweprotein hwatanga kupera, chimiro cheprotein poda chinotanga kudzikira, chichipedza simba rekuvaka tsandanyama. Nzira iri nyore yekutarisa kana whey protein yakashata kuburikidza neMallard browning ndeyekuiedza. Kana iri kurasikirwa nekunaka kwayo kana kuti yatonaka semakadhibhodi, zvapera.
Iyo yakakwirira tembiricha yawakachengetera puroteni, zvinowanzoitika kuti kuita uku kwatanga kuitika. Kana puroteni yanga iri muchitonho chinotonhora, tinofanira kuva netarisiro yakanaka. Maitiro acho ari nyore uye anoitika kana shuga ichiita neprotein components. Kunyangwe ramba uchifunga kuti haasi ese mapuroteni poda ane shuga.
Nzira yakanakisa yekuudza kana vegan protein yapera ndeyekutarisa munhuhwi and the kuravira. Kana ichinhuhwirira zvakasiyana nezvatinorangarira kana kutarisira, tinoikanda kure. Kana ichinhuwirira, tinogona kuravira zvishoma tisati tasanganisa. Kana ichinaka chaizvo, pamwe yapera, saka tichairasa.
Tinoziva mapuroteni ehupfu anodhura, asi haadhure zvakakwana kuti aite kuti arware. Asi, kana ichinhuhwirira uye ichinaka zvakajairika, pamwe hapana dambudziko rakawanda nekuramba tichiishandisa, uye isu tinongoda kutora njodzi diki.
Nzira yekuchengetedza hupfu hutsva kwenguva yakareba sei?
Paunotenga midziyo kana mabhegi ezvaunofarira zvekuwedzera, haumbodi kuzvisiya akavhurika. Nguva dzose ita shuwa kuti waisa chivharo kumashure zvakasimba uye kana iri bhegi, edza kusvina mweya wese kubva mubhegi uye wovhara kuvhura zvine simba. Hazvikurudzirwiwo kusiya bhegi kana kanister kwenguva yakareba, sezvo kupisa uye unyoro zvinogona kupinda uye kutanga kukuvadza zviri mukati. Nzvimbo yakanakisa yekuchengetera mapuroteni poda iri munzvimbo inotonhorera, yakaoma, uye ine rima, senge pantry kana imwe yekicheni yako makabati, kure nechiedza chezuva uye unyoro.
Bhegi hombe rinogona kuita sebasa rakanakisa rekuchengetedza mari munyika. Asi kunogona kuve kutambisa mari kana hupfu hukasashandiswa husati hwashata. Kunyatsoisa chisimbiso mugaba ndiwo mutemo unonyanya kukosha wekuchengetedza mapuroteni poda. Mapuroteni akawanda ehupfu anouya akaiswa mumagaba makuru epurasitiki anogona kuvhurwa nekuvharwa zviri nyore. Kana hupfu hukauya muhari, hunogona kuchengetwa mumudziyo iwoyo mushure mekuvhurwa. Kugadzirira kweprotein shake ndiyo chete nguva yatinoda kuti protein powder isanganise chero mvura.
Dzimwe nzira dzekuwedzera hupenyu hwemapuroteni ako aunofarira anosanganisira aya matipi:
- Kusarudza mhando yakanaka yeprotein poda inokubvumira kutenga nyowani, pane mapaketi anga akagara pamasherufu kwemwedzi kana makore muzvitoro.
- Iwe unofanirwa kugara uchichengeta protein yehupfu mumudziyo wawakapinda. Yakasviba kana opaque kurongedza inodzivirira zviri mukati kubva kuchiedza.
- Isa chigadziko chacho munzvimbo inotonhorera, yakaoma, yakadai sewadhiropu kana pantry. Zvakare, neimwe nzira, unogona kuichengeta mufiriji kuchengetedza mafuta kwenguva refu.
- Usachengeta protein powder pamusoro pefriji. Mechanical kupisa uye unyoro zvichapfupisa hupenyu hwayo hunobatsira. Kana tikachengeta protein powder mufiriji, inogona kutora unyoro. Ukuwo, kuomesa nechando uye kunyunguduka kunokonzeresa condensation pahamvuropu. Uye isu tatoziva kuti hunyoro iprotein poda inouraya.
- Iva nechokwadi chokuti chipunu chaunoshandisa chinogara chakaoma. Kana iwe ukawana mvura mumudziyo, pane mukana wekukura kwehutu, izvo zvinogona kutungamirira kukukura kwebhakitiriya, uye chero ipi zvayo yeprotein powder inofanira kukandwa pakarepo.
- Usachengete pamusoro pemudziyo. Zvekare, izvi zvine chekuita nekupisa. Mechanical kupisa kubva mufiriji kunogona kuita kuti protein yehupfu iparare nekukurumidza.
Zviratidzo zveprotein yakapera
Izvi zvinogona kuitika kunyange chigadzirwa chisati chasvika pakupera kwayo. Kana iwe ukaona akanyorova clumps paunotarisa bhodhoro, zvinoreva kuti hunyoro hwakapinda mukati memutambo wako wekuwedzera. Panguva iyoyo, zviri nani kurasa puroteni yehupfu uye kuzarura bhodhoro idzva. Zvakare, whey protein ndeye byproduct yechizi. Kunyange sehupfu hwakaoma, inogona kuparara nekufamba kwenguva. Ukavhura chigubhu chikanhuwa, chirase. Izvo zvakafanana zvinoitika kune avo vane zai uye soy mabhesi.
Zvakare, sezvo usingakwanise kuvimba chete nezuva riri pabhodhoro, shandisa pfungwa dzako dzese kutarisa.
Kunhuwa kusingafadzi
Tarisa kunhuhwirira kusingafadzi, izvo zvinoratidza kuti puroteni yehupfu yakashata. Mhino dzedu dzichagara dzichitipa ruzivo rwekutanga. Kana isinganhuhwi kutapira kana kuravidza sekushambadzwa kwazvinoitwa pakapeji, inguva yekuirasa.
Uye kana nemukana isati yapera, asi inonhuwa zvakaipa, inogona kunge iri nekuda kwebhakitiriya. Nzvimbo yakanyorova, ine mapuroteni inzvimbo yakakwana yekuberekesa mabhakitiriya, uye kana yasanganiswa nechero bhakitiriya inotamiswa kubva mumate nekunwa, inogona kutanga kunhuwa kana ukasageza husiku kana kwemazuva akati wandei.
magadzirirwo anochinja
Tarisa magadzirirwo. Kana yakakora kana kuungana pamwe chete, inogona kunge iri chiratidzo chakaipa. Pamwe zvakakonzerwa nehunyoro mukati. Inokurudzirwa kuti usaedze kuinyungudutsa nezvinwiwa, sezvo isiri mumamiriro ezvinhu akakwana kuipedza.
Mapundu muprotein powders haasi chinhu chakanaka, kana chiratidzo chakajairika chekugamuchira. Kana isina kunaka, yakatsetseka, sehupfu, inogona kuratidza kuparara. Zvisinei, tinogona kutarisa kana aya mapoka maduku eguruva anogona kunyungudutswa nyore nyore neminwe, pasina kusiya mutsara wemvura.
Kuravira kwakashata
Kana ichinaka, chirase. Hazvidikanwi kuti tinwe girazi rose, zvichange zvakakodzera chete kusanganisa mvura shoma kuti ipe muromo uye inonhuwira. Kana isu tisingacherechedzi kuravira chaiko kwezviri pakaputirwa, chichava chiratidzo chakajeka. Chimwe chinhu chakasiyana ndechekuti isu hatifarire yakasarudzwa flavour.
Kazhinji, kana puroteni iri muhurombo, inonaka zvisingafadzi kana kutapira zvakanyanyisa (zvekuti haifarirwewo). Zvisinei, zvinofanira kurangarirwa kuti kana isina kupera uye isina kunaka, zvingava nemhaka yokuti haisi kusanganiswa zvakanaka kana kuti tiri kuisanganisa nezvinwiwa zvisingabatanidzi mukunakira.
ruvara rwakasiyana
Zvinogonekawo kuti protein yapera nguva ive nemuvara wakasiyana. Kana tikacherechedza mamwe mavara mapfumbu kana matema, anogona kunge aine mold. Kuvapo kwe mold chiratidzo chechokwadi chekuti protein yako yehupfu yakashata.
Muchiitiko ichi, hazvina kukodzera kubvisa nzvimbo dzine moldy kuti udye zvakasara. Chigadziko chacho chose chichasvibiswa, saka chinofanira kuraswa zvachose.
Unogona kurwara here kana yapera?
Kunze kwemuumbi wemwana, mazuva ekupera kana kupera kwete zviratidzo zvekuchengetedza asi zvemhando. Mapuroteni poda kudya kwakaderera-unyoro, zvinoreva ivo ivo havanyanyi kukura kwebhakitiriya.
Kunyangwe kushandisa iyi yeupfu yekuwedzera nguva pfupi mushure mekupera kwayo kungangove kwakachengeteka kana chigadzirwa chakachengetedzwa nemazvo, ichokwadi kuti vanogona kurasikirwa neprotein nezera. Imwe ongororo yakaratidza kuti amino acid lysine muwhey protein yakadzikira kubva pa5.5% kusvika 4.2% mumwedzi gumi nemiviri apo yakachengetwa pa12°C nehunyoro hwe21-45%. Nekudaro, puroteni yehupfu yakashandiswa muchidzidzo ichi yanga isina chero chekuwedzera izvo zvigadzirwa zvakawanda pamusika zvine kuwedzera hupenyu hwavo hwesherufu.
Zvinokwanisika zvakare kuti iparare zuva rataurwa rekupera risati rasvika, kunyanya kana isina kuchengetwa munzvimbo inotonhorera, yakaoma yekuchengetedza. Semuenzaniso, imwe ongororo yakaratidza kuti kana whey yakachengetwa pa45 ° C kwemavhiki e15, pakanga paine kuwedzera kukuru kweiyo oxidation, zvichiita kuti pave nekugadzirwa kwemakemikari akawanda anokonzera. kuchinja kusingadiwi mukunaka.
La oxidation, kuita kwemafuta neokisijeni kunowedzera nenguva yekuchengetedza uye kukuvadza kunaka kweprotein powders. Tembiricha yepamusoro inotungamirira kuoxidation, uye tsvakurudzo inoratidza kuti oxidation inowedzera ka10 pakuwedzera kwe10 ° C.
Zvakafanana nekudya chikafu chakaora, kudya mapuroteni poda nechimwe kana zvimwe zvezviratidzo izvi, zvisinei nezuva rekupera, zvinogona kurwarisa.
Inotora nguva yakareba sei yakasanganiswa nezvinwiwa?
Vanhu vazhinji vanosanganisa puroteni yavo yehupfu mukuzunungusa vasati vaenda kubasa kana gym voichengeta mufiriji kana mubhegi kusvika yave nguva yekuipedza. Iwe unogona kunge usina kumbofunga nezve izvi, asi puroteni iyi ichiri kushanda mumvura mushure menguva refu yenguva? In musimboti hongu, kunyange kwete kwenguva refu kuchengetedza.
Kana ukasanganisa hupfu nemvura yaunofarira, unofanira kuidya mukati memaawa makumi mana nemasere. Izvo zviri kutaurwa, kana iwe ukasiya kuzununguka munzvimbo inopisa kana inodziya, haufanirwe kuinwa. Panguva iyoyo, zvirasire kure, geza bhodhoro rekusanganisa kana mudziyo, uye dzokera kunogadzira puroteni nyowani nyowani.
Chinokosha chekutora kubva kusati wasanganisa kuzunungusa kwako uye kuchichengeta mubhodhoro kungave kuve nechokwadi chekuti shaker kana mudziyo wakavharwa zvakasimba nguva dzese usati wanwa. Kuve nayo yakavhurika kana kusachengetedzwa zvisina kunaka kunogona kureva kuti hausi neakanakisa maficha paunenge uchiidya.
Zvakare, kana wapedza kuinwa, iva nechokwadi chekuisuka pamusoro uye woigeza wasvika kumba. Chinhu chekupedzisira chaunoda kuita ndechokusiya bhodhoro rakashandiswa kana mudziyo mumotokari yako pazuva rinopisa rezhizha. Kana waita izvi, zviri nani kukanda bhodhoro kure. Kunze kwekunhuwa semhuka yakafa, yakavharirwa mukupisa kwenguva yakareba uye mabhakitiriya anogona kubudirira.
Chii chekuita neprotein powder yakapera?
Kana pasina zviratidzo zvekuora, protein powder inogona kupedzwa nguva pfupi mushure mekupera kwayo. Nekuti protein yehupfu inoita kuti zvisaite kuti hutachiona hukure muhari yakaoma. Izvo zvinoshandawo kune chirimwa-based protein powders. Asi huwandu hweprotein uye vhitamini potency yeprotein poda inogona kudzikira nezera.
Usati wakanda kunze kweprotein poda yakapera, pane dzimwe nzira dzekuishandisa zvakare. Zvizhinji zvatinotenga kuti tidye zvinoraswa uye zvinopedzisira zvave mumarara pazvinenge zvisingadiwi.
Chimwe chezvakanakisa zvinhu zvatingaite nemaprotein apera nguva ndeyekuishandisa seimwe nzira yekugadzira manyowa zvirimwa kuti zvivape kukwidziridzwa kwemavhitamini nemamineral akakosha, pasina makemikari akawedzerwa echinyakare chekudyara chikafu.
Mapuroteni akapera basa anogona zvakare kuumbwa, asi isu tichava nechokwadi chekutarisa zvinongedzo kutanga.