Emva kokuzilolonga, abantu abaninzi bongeza iprotein powder kwi-shake yabo abayithandayo. Ingxaki kukuba iprotheni ihlala ingena kwibhotile enkulu, kwaye kukho amaxesha apho ukugqiba ipakethe yonke ngaphambi kokuba iphelelwe lixesha kunokuba ngumsebenzi ongenakwenzeka. Kodwa ngaba ngokwenene into embi ukwenza ukugubha iintsuku okanye iiveki emva kokuba umgubo weprotheni "uphelelwe"?
Iingcali zokhuseleko lokutya kunye neengcali zebhayoloji zineendaba ezimnandi kuwe: umhla oshicilelwe kwiphakheji ngumhla osemgangathweni, hayi umhla wokhuseleko. Oko kukuthi, ngumhla apho abavelisi babeka ukucinga ukuba iya kugcina iimeko zayo ezilungileyo. Ngokungathandabuzekiyo, abantu abaninzi banenkolelo ephosakeleyo malunga nomhla wokuphelelwa kweemveliso ezininzi. Kukwathetha ukuba ukhululekile ukuqhubeka nokusebenzisa iiveki zakho zeprotheyini yomgubo kunye neenyanga emva komhla "sebenzisa ngaphambili»kwipakethe.
Khumbula ukuba yimveliso eyome kakhulu kwaye engasebenziyo, njengemveliso enkonkxiweyo. Iimveliso ezomileyo, njengeprotein powder, zinomngcipheko ophantsi kakhulu wokukugulisa.
Ihlala ixesha elingakanani iprotein powder?
Njengayo nayiphi na enye imveliso, iprotheni ye-whey iza neleyibhile yokuphelelwa yisikhathi okanye yokuphelelwa yisikhathi, enokufikelela kwiinyanga ezili-12-18 ukususela kumhla wokuvelisa. Kufuneka sithathele ingqalelo ukuba eli xesha asingomhla wokuphelelwa; ngolo hlobo, inokuhlala iinyanga ezimbalwa emva komhla wokuphelelwa, ukuba nje siyigcina ngokufanelekileyo.
Kunzima ukwazi ukuba iprotein ye-whey iya kuhlala ixesha elingakanani. Ke ngoko, sinokwenza kuphela uqikelelo lweshelufu yobomi beprotein ye-whey. Kwipakethi yeprotheyini ye-whey evuliweyo, inokuhlala ubuncinane kwiinyanga ezintathu ukuya kwezintandathu ezidlulileyo kumhla wokuphelelwa kwexesha. Kungenxa yokuba iphakheji evulekileyo yandisa amathuba okuba imveliso iqokelele ukufuma okanye ibhaktheriya.
Kodwa kuya kukhuseleka ukusetyenzwa nje ukuba siwugcina ungangeni moya kwaye siwugcine ngokuchanekileyo. Xa iphuma kwipakethi yeprotein ye-whey engavulwanga, ingahlala ubuncinane kwiinyanga ezintandathu ukuya kwezilithoba emva komhla wokuphelelwa. Nangona kunjalo, kufuneka uqaphele ukuba ezinye iiprotheyini zomgubo ziza neevithamini ezongeziweyo.
Emva kwexesha, ezi vitamin zinokunciphisa amandla. Ngaloo ndlela, ixabiso lesondlo sokutya iprotheni ye-whey emva komhla wokuphelelwa yisikhathi ayiyi kusebenza. Amaxesha amisiweyo ngala:
- Ivenkile ethengiweyo (evuliwe) iprotheni ye-whey: sebenzisa ngaphambi kweenyanga + ezi-3-6
- Iprotheyini ye-Whey ethengiweyo (engavulwanga): sebenzisa ngaphambi kweenyanga + ezi-6-9
- Iprotheyini ye-whey eyenziwe ekhaya: iinyanga ezi-6
Ngaba iprotein powder ephelelwe lixesha isasebenza?
Ubomi beshelufu ngokuqhelekileyo bubhekisa ekubeni ukutya okugcina ixesha elingakanani emva kwemveliso. Abavelisi abongezelelweyo akufuneki babandakanye umhla wokuphelelwa kweemveliso zabo, nangona iinkampani ezininzi ngokuzithandela zibonelela ngokuphelelwa okanye "ukusetyenziswa nge" isitampu kunye nomhla wokwenziwa.
Kule meko, kumenzi ukuba abuyisele umhla wokuphelelwa kweemveliso zabo ngedatha ukubonisa ukuba ayilahlekisi. Kukho izifundo eziye zafumanisa ukuba i-whey protein powder ine-a ubomi beshelufu ngaphezulu kweenyanga ezili-12, ukuya kuthi ga kwiinyanga ezili-19 kwiimeko eziqhelekileyo zokugcina, eziya kuba kwi-21 ° C kunye ne-35% yomswakama. Kwelinye icala, ukuba igcinwe kwi-35ºC inokufikelela kwiinyanga ezili-9 ikwimeko egqibeleleyo. Akwaziwa ukuba ubomi beshelufu obucetyisiweyo beprotheyini ye-whey busebenza kweminye imithombo yeprotheyini, kodwa kusenokwenzeka ukuba ifane xa igcinwe phantsi kweemeko ezifanayo. Ngayo nayiphi na imeko, uninzi lweeprotheyini zepowder kwimarike ziqulethe izongezo zobomi beshelufa ezifana ne-maltodextrin, i-lecithin, kunye netyuwa, evumela ubomi beshelufu malunga ne-2 iminyaka.
Ke ayizukukuthumela kwi-ER, kodwa umgubo useza kukunceda ukuba wakhe izihlunu kwaye ufunxe iprotein ethe kratya? Iprotheyini yiprotheyini, i-amino acids, ngoko ayiyi kuqhekeka ibe yinto enye. Ngokomgaqo akukho sizathu sokucinga ukuba oku kuya kuba yingxaki ngokweprotheni. Nokuba iicarbohydrates ezikuyo aziyi kutshintsha ekuhambeni kwexesha. Nangona, ukuba ugrumba ubunzulu obuncinci, umgubo weprotheni ophelelwe lixesha unokuqalisa ukwenza le macronutrient isabele kunye neswekile ekhoyo kwimveliso (nokuba yinto encinci), enokuthi iphule umxholo weswekile. ilysine (i-amino acid) kwimveliso.
Nangona kunjalo, ayizizo zonke izithako ezizinzileyo. Eyona nto ibalulekileyo onokuzikhathaza ngayo ngamafutha, njengoko inokuhamba i-rancid ukuba uyayiyeka ihlale ixesha elide. Ukuxelela ukuba ixesha elininzi lidlulile, impumlo yakho iya kukuxelela ukuba amanqatha aphelile. Ivumba alikho mnandi, ngoko ke ukuba iprotheni yakho ye powder inuka kakubi, asiyikucebisa ukuyisebenzisa.
Nokuba usebenzisa umgubo weprotein esekwe kwisityalo, ubisi olusekwe kwifomula, okanye enye into, i-micronutrients (ekwaziwa ngokuba ziivithamini) kusenokwenzeka ukuba zehle ngokuhamba kwexesha. Iivithamini zisenokungasebenzi emva kweminyaka emibini.
Ngaba iprotein ye-vegan iphelelwa lixesha?
Njengezongezo ze-whey, uninzi luchaza umhla wokuphelelwa malunga Iminyaka emi-2 ukusuka kwimveliso. Nangona kunokwenzeka ukuyisebenzisa emva kwaloo mhla, phantsi kweemeko ezithile.
Ingxaki enkulu, ngaphezu kokukwazi ukugula, kukuba umgangatho weprotheni uyancipha. Ii-amino acids ezimbini ngokukodwa, i-arginine kunye ne-lysine, zichaphazeleka kwi-reaction ebizwa Maillard browning, nto leyo ebangela ukuba baqhekeke. Impendulo ye-Maillard ingenzeka kwiprotheni ye-whey ngenxa yentsebenziswano phakathi kwe-lactose ishukela kunye ne-amino acids. Ngokuqhelekileyo kwenzeka xa iprotheni ibonakaliswe kubushushu kwaye ingaba nefuthe elibi kwi-amino acids, kuquka i-lysine kunye ne-isoleucine.
Nje ukuba amanqanaba e-lysine eprotheyini aqale ukuncipha, iprofayili yomgubo weprotein iqala ukuhla, ithobe amandla ayo okwakha izihlunu. Indlela elula yokujonga ukuba iprotein ye-whey ihambe kakubi nge-Maillard browning kukuvavanya. Ukuba ilahlekelwa yincasa yayo okanye sele incasa njengekhadibhodi, iphelile.
Okukhona ubushushu obuphezulu obugcine kuyo iprotheni, kokukhona kunokwenzeka ukuba le ntshukumo iqalile ukwenzeka. Ukuba iprotein ibikwi-pantry ebandayo, kufanele ukuba sibe nethemba. Ukusabela kulula kwaye kwenzeka xa iswekile isabela ngamacandelo eprotheni. Nangona khumbula ukuba ayizizo zonke iiprotheyini ezinoshukela.
Eyona ndlela ilungileyo yokuxelela ukuba iprotein ye-vegan iphelelwe lixesha kukujonga ivumba kunye incasa. Ukuba ivumba lahluke kakhulu kwinto esiyikhumbulayo okanye esiyilindeleyo, siya kuyilahla. Ukuba inevumba elimnandi, sinokungcamla kancinane phambi kokuba siyixube. Ukuba inencasa embi kakhulu, mhlawumbi iphelelwe lixesha, ngoko ke siya kuyilahla.
Siyazi ukuba umgubo weprotein uyabiza, kodwa awubizi ngokwaneleyo ukwenza ukuba ugule. Kodwa, ukuba iyanuka kwaye incasa eqhelekileyo, akukho ngxaki ingako ngokuqhubeka nokuyisebenzisa, kwaye sizimisele ukuthatha umngcipheko omncinci.
Indlela yokugcina umgubo omtsha ixesha elide?
Xa uthenga izikhongozeli okanye iingxowa zesongezo osithandayo, awusoze ufune ukuzishiya zivuliwe. Ngalo lonke ixesha qinisekisa ukuba usivala kakuhle isiciko kwaye ukuba sisingxobo, zama ukucudisa wonke umoya ebhegini uze uvale imbobo ngokuqinileyo. Kwakhona akukhuthazwa ukuba ushiye isikhwama okanye i-canister ixesha elide, njengoko ukushisa kunye nomswakama kunokungena kwaye uqale ukulimaza iziqulatho. Indawo efanelekileyo yokugcina iprotheyini engumgubo ikwindawo epholileyo, eyomileyo, nemnyama, njengendawo yokubeka okanye enye yeekhabhathi zakho zasekhitshini, kude nelanga elithe ngqo kunye nokufuma.
Ibhegi enkulu inokubonakala njengowona msebenzi wonga imali ehlabathini. Kodwa kunokuba yinkcitho yemali ukuba umgubo awusetyenziswanga ngaphambi kokuba ube mbi. Ukutywina ngokuqinileyo isitya ngowona mgaqo ubalulekileyo wokugcina umgubo weprotein. Iiprotheyini ezininzi zomgubo ziza zipakishwe kwiingqayi ezinkulu zeplastiki ezinokuvulwa lula kwaye zitywinwe. Ukuba umgubo ufika kwingqayi, unokugcinwa kwisitya emva kokuvula. Ukulungiswa kweprotein shake lelona xesha sifuna ukuba umgubo weprotheni udibane nalo naluphi na ulwelo.
Ezinye iindlela zokwandisa ubomi beeprotheyini ozithandayo ziquka ezi ngcebiso:
- Ukukhetha uphawu oluhle lweprotheyini yomgubo kukuvumela ukuba uthenge okutsha, kunokuba iipakethi ezihlala kwiishelufu iinyanga okanye iminyaka kwiivenkile.
- Kufuneka uhlale ugcina iprotheyini engumgubo kwisikhongozelo ongene kuso. Ipakethe emnyama okanye e-opaque ikhusela iziqulatho ekukhanyeni.
- Beka isitya kwindawo epholileyo, eyomileyo, njengendawo yokulala okanye i-pantry. Kwakhona, ngenye indlela, ungayigcina kwisikhenkcisi ukugcina amanqatha ixesha elide.
- Musa ukugcina iprotheyini engumgubo phezu kwefriji. Ukushisa komatshini kunye nokufuma kuya kunciphisa ubomi bayo obuluncedo. Ukuba sigcina umgubo weprotheyini efrijini, inokufunxa ukufuma. Ngakolunye uhlangothi, ukukhenkceza kunye nokunyibilika kuya kubangela ukuxinana kwimvulophu. Kwaye sele sisazi ukuba ukufuma yiprotein powder killer.
- Qinisekisa ukuba icephe olisebenzisayo lihlala lomile. Ukuba ufumana amanzi kwisitya, kukho ithuba lokukhula kwesikhunta, oku kunokukhokelela ekukhuleni kwebhaktheriya, kwaye nayiphi na iprotheyini ebolileyo kufuneka ilahlwe ngokukhawuleza.
- Musa ukugcina phezu kwesixhobo sombane. Kwakhona, oku kunento yokwenza nobushushu. Ubushushu bomatshini obuvela kwifriji bunokubangela ukuba umgubo weprotheyini wonakale ngokukhawuleza.
Iimpawu zeprotheni ephelelwe lixesha
Oku kunokwenzeka nangaphambi kokuba imveliso ifikelele kumhla wokuphelelwa kwayo. Ukuba ubona i-clumps emanzi xa ujonge ibhotile, oko kuthetha ukuba umswakama ungene ngaphakathi kwesongezo sakho sezemidlalo. Ngelo xesha, kungcono ukulahla umgubo weprotheni kwaye uvule ibhotile entsha. Kwakhona, iprotheni ye-whey yimveliso yeshizi. Nanjengomgubo owomileyo, unokuqhekeka ngokuhamba kwexesha. Ukuba uvula i-container kwaye inevumba elibi, yilahle. Kwenzeka okufanayo nakwabo baneziseko zeqanda kunye nesoya.
Kwakhona, kuba awukwazi ukuxhomekeka kuphela kumhla webhotile, sebenzisa zonke iimvakalelo zakho ukujonga.
Ivumba elibi
Khangela iphunga elingathandekiyo, elibonisa ukuba iprotheni ye powder ihambe kakubi. Impumlo yethu iya kuhlala isinika umkhondo wokuqala. Ukuba ayinuki ncasa okanye incasa njengoko ibhengezwe kwipakethe, lixesha lokuba uyilahle.
Kwaye ukuba ngethuba alizange liphelelwe lixesha, kodwa livumba elibi, lisenokuba ngenxa yeebhaktheriya. Indawo efumileyo, eneprotheyini etyebileyo yindawo egqibeleleyo yokufuya iibhaktheriya, kwaye xa idityaniswe nayo nayiphi na ibhaktheriya esuka ematheni ngokusela, inokuqala ukunuka kancinci ukuba awuhlambanga ubusuku bonke okanye iintsuku ezimbalwa.
utshintsho lwesimo
Jonga ukuthungwa. Ukuba ixinene okanye idibene, inokuba luphawu olubi. Mhlawumbi kwakungenxa yokufuma ngaphakathi. Kuyacetyiswa ukuba ungazami ukuyinyibilikisa ngolwelo, kuba akukho meko ilungileyo ukuyichitha.
Iziqhuma kwiiprotheyini zomgubo azikho uphawu oluhle, okanye uphawu oluqhelekileyo lokulwamkela. Ukuba ayinawo umzobo ocolekileyo, ogudileyo, njengomgubo, oko kunokubonisa ukubola. Nangona kunjalo, sinokujonga ukuba la maqela amancinci othuli angachithwa lula ngeminwe, ngaphandle kokushiya umkhondo womswakama.
Incasa embi
Ukuba inencasa embi, yilahle. Akuyimfuneko ukuba sisele iglasi yonke, kuya kufaneleka kuphela ukuxuba amanzi amancinci ukuze sinike umlomo kunye nephunga. Xa singayiqapheli incasa yokwenyani yoko kukwipakethe, iya kuba luphawu olucacileyo. Enye into eyahlukileyo kukuba asiyithandi incasa ekhethiweyo.
Ngokuqhelekileyo, xa iprotheni ikwimeko embi, incasa engathandekiyo okanye eswiti ngokugqithisileyo (kangangokuba ayithandeki nayo). Noko ke, imele ithathelwe ingqalelo into yokuba, ukuba ayiphelelwanga yaye inencasa embi, kusenokwenzeka ukuba ayixutywanga kakuhle okanye siyixuba nolwelo olungadibaniyo nencasa.
umbala owahlukileyo
Kwakhona kunokwenzeka ukuba iprotheni ephelelwe lixesha ibe nombala owahlukileyo. Ukuba siqaphela amabala angwevu okanye amnyama, sisenokuba nokungunda. Ubukho bomngundo luphawu oluqinisekileyo lokuba umgubo wakho weproteni uhambile.
Kule meko, akufanelekile ukuphelisa iindawo ezinobumba ukuba zidle ezinye. Isitya sonke siya kuba singcolisekile, ngoko ke kufuneka silahlwe ngokupheleleyo.
Ngaba unokugula ukuba iphelelwe lixesha?
Ngaphandle kobisi olungumgubo lweentsana, imihla yokuphelelwa okanye yokuphelelwa lixesha ayizozalathisi zokhuseleko kodwa zezomgangatho. Iiprotein powders kukutya okunobumanzi obuphantsi, oku kuthetha ukuba azikho lula ukukhula kwebhaktiriya.
Nangona ukusebenzisa le nxalenye yomgubo ngokukhawuleza emva kokuphelelwa kwayo ixesha kunokwenzeka ukuba ikhuselekile ukuba imveliso igcinwe ngokufanelekileyo, kuyinyaniso ukuba banokulahlekelwa ngumxholo weprotheyini kunye nobudala. Olunye uphando lubonise ukuba i-amino acid lysine kwiprotheni ye-whey yehla ukusuka kwi-5.5% ukuya kwi-4.2% kwiinyanga ezili-12 xa igcinwe kwi-21 ° C kunye ne-45-65% yokufuma. Nangona kunjalo, iprotein powder esetyenzisiweyo kolu phononongo yayingenazo naziphi na izongezo eziqulathe iimveliso ezininzi kwiimarike ukwandisa ubomi babo beshelufu.
Kwakhona kunokwenzeka ukuba ukonakala ngaphambi kokuphela komhla ochaziweyo, ngakumbi ukuba ayigcinwanga kwiimeko ezipholileyo, ezomileyo zokugcina. Ngokomzekelo, olunye uphando lubonise ukuba xa i-whey igcinwe kwi-45 ° C kwiiveki ze-15, kukho ukwanda okukhulu kwe-oxidation, ekhokelela ekuveliseni iimbumba ezininzi ezibangela utshintsho olunganqwenelekiyo kwincasa.
La i-oxidation, ukusabela kwamafutha nge-oxygen kwandisa ngexesha lokugcina kwaye bonakalise umgangatho weprotheyini ye powders. Amaqondo obushushu aphezulu akhokelela kwi-oxidation, kwaye uphando lubonisa ukuba i-oxidation yanda amaxesha angama-10 kuwo wonke ukwanda kwe-10 ° C.
Ngokufana nokutya ukutya okonakeleyo, ukusebenzisa umgubo weprotheyini kunye nolunye okanye ngaphezulu kwezi mpawu, kungakhathaliseki ukuba liliphi ixesha lokuphelelwa kwexesha, kunokukugulisa.
Ihlala ixesha elingakanani ixutywa nolwelo?
Abantu abaninzi baxuba umgubo wabo weprotheyini kwi-shake ngaphambi kokuba baye emsebenzini okanye kwindawo yokuzivocavoca kwaye bayigcine efrijini okanye engxoweni de kufike ixesha lokuyidla. Awuzange ucinge ngale nto, kodwa ngaba le proteni isasebenza kulwelo emva kwexesha elide? Ngokomgaqo ewe, nangona kungekhona ukugcina ixesha elide.
Ukuba uxuba umgubo kunye nolwelo oluthandayo, kufuneka uyisebenzise kwiiyure ezingama-48. Oko kuthethwa, ukuba ushiya i-shake kwindawo eshushu okanye efudumeleyo, akufanele usele. Ngelo xesha, yilahle, hlamba ibhotile yokuxuba okanye isitya, kwaye ubuyele ukwenza iprotheni entsha entsha.
Isitshixo esithathwayo ekuxubeni kwangaphambili ukuxutywa kwakho kunye nokusigcina ebhotileni kuya kuba kukuqinisekisa ukuba i-shaker okanye isikhongozeli sivalwe ngokuqinileyo ngamaxesha onke ngaphambi kokuba usisele. Ukuyivula okanye ukukhuselwa kakubi kunokuthetha ukuba awukho ngezona mpawu zibalaseleyo xa uyisebenzisa.
Kwakhona, xa ugqibile ukuyisela, qiniseka ukuba uyisusele phezulu kwaye uyihlambe xa ufika ekhaya. Into yokugqibela ofuna ukuyenza kukushiya ibhotile esetyenzisiweyo okanye isikhongozeli emotweni yakho ngemini eshushu yasehlotyeni. Ukuba uyenzile oku, kungcono ukuyilahla ibhotile. Ngaphandle kokunuka njengesilwanyana esifileyo, iye yavalelwa ebushushwini ixesha elide kwaye iintsholongwane zinokukhula kakuhle.
Yintoni onokuyenza ngomgubo weprotheyini ephelelwe lixesha?
Ukuba akukho zibonakaliso zokonakala, iprotheni ye powder ingadliwa kungekudala emva kokuphela kwayo. Kuba iprotein powder yenza ukuba kube nzima ukuba iintsholongwane zikhule kwijagi eyomileyo. Kukwasebenza okufanayo kwiiprotheyini ezisekelwe kwizityalo. Kodwa umxholo weprotheyini kunye ne-vitamin potency yeprotein powders inokwehla ngokukhula.
Ngaphambi kokuba ulahle umgubo weprotheyini ephelelwe lixesha, kukho ezinye iindlela zokuphinda uyisebenzise. Uninzi lwezinto esizithengelayo ukuba sizitye ziyamoshwa kwaye ziphelela kwiindawo zokulahla inkunkuma xa zingafunwa.
Enye yezona zinto zingcono esinokuthi sizenze ngomgubo weprotheyini ephelelwe lixesha kukusebenzisa njengenye indlela yokufaka umgquba kwizityalo ukuze zinike ukongezwa kweevithamini kunye neeminerali eziyimfuneko, ngaphandle kweekhemikhali ezongeziweyo zokutya kwezityalo zesintu.
Umgubo weprotheyini ephelelwe lixesha nawo unokudityaniswa, kodwa siya kuqiniseka ukuba sijonga izithako kuqala.