Ngemva kokujima, abantu abaningi bengeza i-protein powder ekunyakazeni abawuthandayo. Inkinga ukuthi amaprotheni ngokuvamile afika ebhodleleni elikhulu, futhi kunezikhathi lapho ukuqeda iphakethe lonke ngaphambi kokuba liphelelwe yisikhathi kungaba umgomo ongenakwenzeka. Kodwa ingabe kuyinto embi ngempela ukwenza unyakazisa izinsuku noma amasonto ngemva kokuba i-protein powder "isiphelelwe yisikhathi"?
Ochwepheshe bokuphepha kokudla kanye nezazi ze-microbiologists banezindaba ezinhle kuwe: idethi ephrintwe kuphakheji idethi yekhwalithi, hhayi idethi yokuphepha. Okusho ukuthi, usuku abakhiqizi ababeka ngalo ukucabanga ukuthi izogcina izimo zayo ezinhle. Ngokungangabazeki, abantu abaningi banenkolelo eyiphutha mayelana nosuku lokuphelelwa yisikhathi kwemikhiqizo eminingi. Kusho futhi ukuthi ukhululekile ukuqhubeka nokusebenzisa amasonto akho angama-protein powder ngisho nezinyanga ngemuva kosuku "dla ngaphambili»ephaketheni.
Khumbula ukuthi umkhiqizo owomile kakhulu futhi ongasebenzi, njengomkhiqizo osemathinini. Imikhiqizo eyomile, njenge-protein powder, inengozi ephansi kakhulu yokukugulisa.
I-protein powder ihlala isikhathi esingakanani?
Njenganoma yimuphi omunye umkhiqizo, i-whey protein iza nelebula yokuphelelwa yisikhathi noma yokuphelelwa yisikhathi, okungaba izinyanga ezifika kwezi-12-18 kusukela ngosuku lokukhiqiza. Kufanele sicabangele ukuthi lesi sikhathi akulona usuku lokuphelelwa yisikhathi; kanjalo, ingahlala izinyanga ezimbalwa ngaphezulu ngemuva kosuku lokuphelelwa yisikhathi, inqobo nje uma siyigcina kahle.
Kunzima ukwazi ukuthi i-whey protein izohlala isikhathi esingakanani. Ngakho-ke, singenza kuphela isilinganiso sempilo yeshalofu ye-whey protein. Ephaketheni leprotein ye-whey elivuliwe, lingakwazi ukuhlala okungenani izinyanga ezintathu kuya kweziyisithupha kudlule idethi yokuphelelwa yisikhathi. Kungenxa yokuthi iphakheji evulekile yandisa amathuba okuba umkhiqizo uqongelele umswakama noma amagciwane.
Kodwa kuzoba okuphephile ukukusebenzisa inqobo nje uma siwugcina ungangenisi umoya futhi sikugcine ngendlela efanele. Uma iphuma ephaketheni elingavuliwe leprotein ye-whey, ingahlala okungenani izinyanga eziyisithupha kuya kweziyisishiyagalolunye kudlule usuku lokuphelelwa yisikhathi. Kodwa-ke, kufanele uqaphele ukuthi amanye ama-protein powders afika namavithamini angeziwe.
Ngemva kwesikhashana, la mavithamini angancipha ku-potency. Kanjalo, inani lokudla okunomsoco lokudla amaprotheni e-whey ngemva kosuku lokuphelelwa yisikhathi ngeke lisebenze. Izikhathi ezimisiwe yilezi:
- I-Whey protein ethengiwe esitolo (evuliwe): sebenzisa ngaphambi kwezinyanga ezi-3-6
- Iprotheyini ye-whey ethengwe esitolo (engavuliwe): sebenzisa ngaphambi kwezinyanga ezi-6-9
- Iprotheyini ye-whey eyenziwe ekhaya: izinyanga eziyisi-6
Ingabe i-protein powder ephelelwe yisikhathi isasebenza?
Ukuphila kweshelufu ngokuvamile kubhekisela ekutheni ukudla kugcina isikhathi esingakanani ikhwalithi ephezulu ngemva kokukhiqizwa. Abakhiqizi bezithasiselo akudingeki bafake idethi yokuphelelwa yisikhathi emikhiqizweni yabo, nakuba izinkampani eziningi zinikezela ngokuzithandela isitembu sokuphelelwa yisikhathi noma "sokusetshenziswa" kanye nosuku lokukhiqiza.
Kulezi zimo, kukumkhiqizi ukuthi enze ikhophi yasenqolobaneni yokuphelelwa yisikhathi kwemikhiqizo yakhe ngedatha ukukhombisa ukuthi ayidukisi. Kukhona izifundo ezithole ukuthi i-whey protein powder ine-a isikhathi seshelufu sezinyanga ezingaphezu kweziyi-12, ngisho nezinyanga ezingafika kwezi-19 ezimeni ezijwayelekile zokugcina, ezingaba ku-21 ° C kanye nomswakama ongu-35%. Ngakolunye uhlangothi, uma igcinwe ku-35ºC ingafinyelela izinyanga eziyisi-9 isesimweni esihle kakhulu. Akwaziwa uma ngabe impilo yeshelufu ephakanyisiwe ye-whey protein isebenza kweminye imithombo yamaprotheni, kodwa kungenzeka ifane uma igcinwe ngaphansi kwezimo ezifanayo. Kunoma yikuphi, ama-protein powders amaningi emakethe aqukethe izithasiselo ezikhulisa impilo yeshalofu njenge-maltodextrin, i-lecithin, nosawoti, okuvumela impilo yeshalofu cishe iminyaka emi-2.
Ngakho-ke ngeke ikuthumele ku-ER, kodwa impushana isazokusiza ukwakha imisipha futhi imunce amaprotheni amaningi asuthisayo? Amaprotheni ayiphrotheni, angama-amino acid, ngakho ngeke ehle abe ngenye into. Ngokomthetho asikho isizathu sokucabanga ukuthi lokhu kuzoba inkinga mayelana namaprotheni. Ngisho nama-carbohydrate akuwo ngeke ashintshe ngokuhamba kwesikhathi nawo. Nakuba, uma umba ujule kancane, i-protein powder ephelelwe yisikhathi ingaqala ukubangela le macronutrient ukuthi isabele noshukela okhona emkhiqizweni (ngisho noma mncane), okungenzeka iphule okuqukethwe ushukela. lysine (i-amino acid) emkhiqizweni.
Nokho, akuzona zonke izithako ezinzile. Into ebaluleke kakhulu okufanele ukhathazeke ngayo ngamafutha, njengoba angase ahambe kancane uma uwayeka ahlale isikhathi eside kakhulu. Ukuze utshele ukuthi isikhathi esiningi sidlulile, ikhala lakho lizokutshela ukuthi amafutha asengadliwa yini. Iphunga alimnandi, ngakho-ke uma i-protein powder yakho inephunga elibi, asikhuthazi ukuyisebenzisa.
Kungakhathaliseki ukuthi usebenzisa impushana yephrotheni esekelwe ezitshalweni, ifomula esekwe ebisini, noma enye into, ama-micronutrients (owaziwa nangokuthi amavithamini) kungenzeka ehle ngokuhamba kwesikhathi. Amavithamini angase angasebenzi ngemva kweminyaka emibili.
Ingabe amaprotheni e-vegan aphelelwa yisikhathi?
Njengezithako ze-whey, iningi lisho idethi yokuphelelwa yisikhathi cishe Iminyaka engu-2 kusukela ekwenziweni. Nakuba kungase kwenzeke ukuyisebenzisa ngemva kwalolo suku, ngaphansi kwezimo ezithile.
Inkinga enkulu, ngaphezu kokukwazi ukugula, ukuthi izinga lamaprotheni liyancipha. Ama-amino acid amabili ikakhulukazi, i-arginine ne-lysine, asengozini yokusabela okubizwa ngokuthi I-Maillard browning, okubangela ukuba babhidlike. Ukusabela kwe-Maillard kungenzeka kumaprotheni we-whey ngenxa yokusebenzisana phakathi kukashukela we-lactose nama-amino acid. Kaningi kwenzeka lapho amaprotheni echayeke ekushiseni futhi angaba nomthelela omubi kuma-amino acid, okuhlanganisa i-lysine ne-isoleucine.
Lapho amazinga e-lysine weprotheni eqala ukuncipha, iphrofayili ye-protein powder iqala ukwehla, iqede amandla ayo okwakha imisipha. Indlela elula yokuhlola ukuthi i-whey protein ayihambanga kahle yini nge-Maillard browning ukuyihlola. Uma ilahlekelwa ukunambitheka kwayo noma isivele inambitheka njengekhadibhodi, kuphelile.
Uma izinga lokushisa liphezulu ogcine kulo amaprotheni, maningi amathuba okuba lokhu kusabela sekuqalile ukwenzeka. Uma iphrotheni ibisendaweni ebandayo, kufanele sibe nethemba elikhulu. Ukusabela kulula futhi kwenzeka lapho ushukela usabela ngezingxenye zamaprotheni. Nakuba khumbula ukuthi akuwona wonke ama-protein powder anoshukela.
Indlela engcono kakhulu yokubona ukuthi amaprotheni e-vegan aphelelwe yisikhathi ngokubheka ukuhogela futhi i ukujabula. Uma iphunga elihluke kakhulu kulokho esikukhumbulayo noma esikulindele, sizoyilahla. Uma inuka kahle, singanambitha kancane ngaphambi kokuyixuba. Uma inambitheka kabi impela, cishe iphelelwe yisikhathi, ngakho-ke sizoyilahla.
Siyazi ukuthi i-protein powder iyabiza, kodwa ayibizi ngokwanele ukuyenza ifanele ukugula. Kodwa, uma iphunga futhi inambitheka evamile, cishe ayikho inkinga enkulu ngokuqhubeka nokuyisebenzisa, futhi sizimisele nje ukuthatha ubungozi obuncane.
Ungagcina kanjani impushana iyintsha isikhathi eside?
Uma uthenga iziqukathi noma izikhwama zesithasiselo osithandayo, awufuni neze ukusishiya sivuliwe. Ngaso sonke isikhathi qiniseka ukuthi usivala kahle isivalo futhi uma kuyisikhwama, zama ukukhama wonke umoya esikhwameni bese uvala imbobo ngokuqinile. Futhi akufanelekile ukushiya isikhwama noma i-canister isikhathi eside, njengoba ukushisa nomswakama kungangena futhi kuqale ukulimaza okuqukethwe. Indawo engcono kakhulu yokugcina i-protein powder isendaweni epholile, eyomile, nemnyama, njengendawo yokuhlala noma elinye lamakhabethe akho asekhishini, kude nelanga eliqondile kanye nomswakama.
Isikhwama esikhulu singase sibonakale njengomsebenzi ongcono kakhulu wokonga imali emhlabeni. Kodwa kungaba wukumosha imali uma impushana ingasetshenziswa ngaphambi kokuba ibe mbi. Ukuvala ngokuqinile isiqukathi kuwumthetho obaluleke kakhulu wokugcina impushana yamaprotheni. Ama-protein powders amaningi afika apakishwe ezitsheni ezinkulu zepulasitiki ezingavulwa kalula futhi zivalwe. Uma impushana iza embizeni, ingagcinwa kuleso sitsha ngemva kokuvula. Ukulungiswa kwe-protein shake yilapho kuphela lapho sifuna ukuthi i-protein powder ihlangane nanoma yiluphi uketshezi.
Ezinye izindlela zokwelula impilo yamaprotheni owathandayo zifaka lawa macebiso:
- Ukukhetha uhlobo oluhle lwe-protein powder kukuvumela ukuthi uthenge okusha, kunokuba amaphakethe ahlezi emashalofini izinyanga noma iminyaka ezitolo.
- Kufanele ngaso sonke isikhathi ugcine amaprotheni powder esitsheni ongene kuso. Iphakheji emnyama noma ekhanyayo ivikela okuqukethwe ekukhanyeni.
- Beka isitsha endaweni epholile, eyomile, njengekhabethe noma i-pantry. Futhi, kungenjalo, ungayigcina efrijini ukuze ulondoloze amafutha isikhathi eside.
- Ungagcini i-protein powder phezu kwefriji. Ukushisa kwemishini kanye nomswakama kuzofinyeza impilo yayo ewusizo. Uma sigcina i-protein powder efrijini, ingakwazi ukumunca umswakama. Ngakolunye uhlangothi, ukuqhwaza nokuncibilika kuyobangela ukujiya kwemvilophu. Futhi sesiyazi kakade ukuthi umswakama ungumbulali we-protein powder.
- Qiniseka ukuthi isipuni osisebenzisayo sihlale somile. Uma uthola amanzi esitsheni, kunethuba lokukhula kwesikhunta, okungaholela ekukhuleni kwebhaktheriya, futhi noma iyiphi i-protein powder powder kufanele ilahlwe ngokushesha.
- Ungagcini phezu kwento esetshenziswayo. Nakulokhu futhi, lokhu kuhlobene nezinga lokushisa. Ukushisa kwemishini okuvela esiqandisini kungabangela umpushana wamaphrotheni ukuthi wonakale ngokushesha.
Izimpawu zamaprotheni aphelelwe yisikhathi
Lokhu kungenzeka nangaphambi kokuba umkhiqizo ufinyelele usuku lwawo lokuphelelwa yisikhathi. Uma ubona izigaxa ezimanzi uma ubheka ibhodlela, kusho ukuthi umswakama ungene ngaphakathi kwesithasiselo sakho sezemidlalo. Ngaleso sikhathi, kungcono ukulahla i-protein powder bese uvula ibhodlela elisha. Futhi, i-whey protein iwumkhiqizo kashizi. Ngisho nempushana eyomile, ingaphuka ngokuhamba kwesikhathi. Uma uvula isitsha sinuka kabi, silahle. Okufanayo kwenzeka nalabo abanezisekelo zeqanda nesoya.
Futhi, njengoba ungeke uthembele kuphela osukwini osebhodleleni, sebenzisa zonke izinzwa zakho ukuhlola.
Iphunga elingemnandi
Hlola iphunga elingathandeki, elibonisa ukuthi i-protein powder ihambe kabi. Ikhala lethu liyohlale lisinika umkhondo wokuqala. Uma inganuki ubumnandi noma inambitheka njengoba ikhangisiwe ephaketheni, sekuyisikhathi sokuyilahla.
Futhi uma ngenhlanhla ingakaphelelwa yisikhathi, kodwa iphunga elibi, kungase kube ngenxa yamagciwane. Indawo emanzi, ecebile ngamaprotheni iyindawo ekahle yokuzalela amagciwane, futhi uma ihlanganiswa nanoma yimaphi amagciwane asuswa ematheni ngokuphuza, angaqala ukunuka kancane uma ungagezi ubusuku bonke noma izinsuku ezimbalwa.
izinguquko zokuthungwa
Bheka ukuthungwa. Uma iminyene noma ihlangene, kungase kube uphawu olubi. Kungenzeka ukuthi kwakungenxa yomswakama ngaphakathi. Kunconywa ukuthi ungazami ukukuncibilikisa ngoketshezi, ngoba akukho esimeni esifanele ukukusebenzisa nakho.
Izigaxa ezimpushaneni zamaphrotheni azisona isici esihle, noma uphawu olujwayelekile okufanele lwamukele. Uma ingenakho ukuthungwa okuhle, okubushelelezi, njengofulawa, kungabonisa ukubola. Kodwa-ke, singabheka ukuthi la maqembu amancane othuli angancibilika kalula ngeminwe, ngaphandle kokushiya umkhondo womswakama.
Ukunambitheka okubi
Uma inambitheka kabi, yilahle. Akudingekile ukuthi siphuze ingilazi yonke, kuyodingeka kuphela ukuxuba amanzi amancane ukuze anikeze umlomo kanye nephunga. Lapho singaboni ukunambitheka kwangempela kwalokho okusephaketheni, kuyoba uphawu olucacile. Enye into ehlukile ukuthi asithandi ukunambitheka okukhethiwe.
Imvamisa, uma iphrotheni isesimweni esibi, inambitheka ngendlela engathandeki noma enoshukela ngokweqile (kangangokuthi nayo ayithandwa). Kodwa-ke, kufanele kubhekwe ukuthi uma ingaphelelwa yisikhathi futhi inokunambitheka okubi, kungenzeka ukuthi ayixubeki kahle noma siyixuba noketshezi olungahlangani ekunambithekeni.
umbala ohlukene
Kuyenzeka futhi ukuthi iphrotheni ephelelwe yisikhathi ibe nombala ohlukile. Uma sibona amachashaza ampunga noma amnyama, singase sibe nesikhunta. Ukuba khona kwesikhunta kuwuphawu oluqinisekile lokuthi i-protein powder yakho ayihambi kahle.
Kulesi simo, akufanelekile ukuqeda izindawo ezikhuntile ukuze udle okunye. Isitsha sonke sizongcoliswa, ngakho-ke kufanele silahlwe ngokuphelele.
Ungakwazi ukugula uma isiphelelwe yisikhathi?
Ngaphandle kwefomula yengane, izinsuku zokuphelelwa yisikhathi noma zokuphelelwa yisikhathi azizona izinkomba zokuphepha kodwa zekhwalithi. Ama-protein powders awukudla okunomswakama omncane, okusho ukuthi abajwayele ukukhula amagciwane.
Nakuba ukusebenzisa lesi sithasiselo esiyimpuphu ngemva nje kokuphelelwa yisikhathi kungenzeka kuphephile uma umkhiqizo ugcinwe kahle, kuyiqiniso ukuthi bangalahlekelwa okuqukethwe kwamaprotheni ngokuya ngeminyaka. Olunye ucwaningo lwabonisa ukuthi i-amino acid lysine ku-whey protein yehla isuka ku-5.5% yaya ku-4.2% ezinyangeni eziyi-12 lapho igcinwe ku-21°C enomswakama ongu-45-65%. Kodwa-ke, i-protein powder esetshenziswe kulolu cwaningo yayingenayo noma yiziphi izithasiselo eziqukethe imikhiqizo eminingi emakethe ukuze inwebe isikhathi sayo seshalofu.
Kuyenzeka futhi ukuthi yonakale ngaphambi kosuku olushiwo lokuphelelwa yisikhathi, ikakhulukazi uma ingagcinwa endaweni epholile, nezimo ezomile zokuyigcina. Isibonelo, olunye ucwaningo lubonise ukuthi lapho i-whey igcinwe ku-45 ° C amaviki angu-15, kwaba nokwanda okukhulu kwe-oxidation, okuholela ekukhiqizeni izinhlanganisela eziningana ezibangela. izinguquko ezingathandeki ku-flavour.
La i-oxidation, ukusabela kwamafutha nge-oxygen kuyanda ngesikhathi sokugcina futhi kulimaza ikhwalithi yama-protein powders. Amazinga okushisa aphezulu aholela ku-oxidation, futhi ucwaningo lubonisa ukuthi i-oxidation ikhuphuka izikhathi ezingu-10 kukho konke ukunyuka kuka-10°C.
Ngokufana nokudla ukudla okonakele, ukusebenzisa i-protein powder enophawu olulodwa noma ngaphezulu, kungakhathaliseki usuku lokuphelelwa yisikhathi, kungakwenza ugule.
Ihlala isikhathi esingakanani ixutshwa noketshezi?
Abantu abaningi baxuba i-protein powder yabo ekunyakazeni ngaphambi kokuya emsebenzini noma ejimini futhi bayigcine esiqandisini noma esikhwameni kuze kufike isikhathi sokuyidla. Kungenzeka awukaze ucabange ngalokhu, kodwa ingabe le phrotheni isasebenza oketshezini ngemva kwesikhathi eside? Empeleni yebo, nakuba kungenjalo okokugcina isikhathi eside.
Uma uxuba impushana noketshezi oluthandayo, kufanele ukusebenzise kungakapheli amahora angama-48. Uma sekushiwo lokho, uma ushiya ukunyakazisa endaweni eshisayo noma efudumele, akufanele uyiphuze. Ngaleso sikhathi, yilahle, ugeze ibhodlela lokuxuba noma isitsha, bese ubuyela ekwenzeni i-protein entsha shake.
Ukhiye owuthathayo ekuxubeni kwangaphambili ukuxukuza kwakho nokuyigcina ebhodleleni kuzoba wukuqinisekisa ukuthi i-shaker noma isitsha sivalwe ngokuqinile ngaso sonke isikhathi ngaphambi kokusiphuza. Ukuyivula noma ivikelwe kahle kungasho ukuthi awunazo izici ezihamba phambili uma uyisebenzisa.
Futhi, uma usuqedile ukuyiphuza, qiniseka ukuthi uyayisula phezulu futhi uyigeze uma ufika ekhaya. Into yokugcina ofuna ukuyenza ukushiya ibhodlela noma isitsha esisetshenzisiwe emotweni yakho ngosuku olushisayo lwasehlobo. Uma ukwenzile lokhu, kungcono ukulahla ibhodlela kude. Ngaphandle kokunuka njengesilwane esifile, ivalelwe isikhathi eside ekushiseni futhi amagciwane angaphila kahle.
Yini okufanele uyenze nge-protein powder ephelelwe yisikhathi?
Uma zingekho izimpawu zokonakala, i-protein powder ingadliwa ngemuva nje kokuphelelwa yisikhathi. Ngoba i-protein powder yenza kucishe kungenzeki ukuthi amagciwane akhule embizeni eyomile. Okufanayo kusebenza kuma-powder asekelwe esitshalweni. Kodwa okuqukethwe kwamaprotheni namandla kavithamini wezimpushana zamaprotheni kungehla ngokuya ngeminyaka.
Ngaphambi kokuthi ukhiphe i-protein powder ephelelwe yisikhathi, kukhona ezinye izindlela ongayisebenzisa futhi. Okuningi esikuthengayo ukuze sikudle kuyamoshwa futhi kugcine sekulahlwa lapho kungadingeki khona.
Enye yezinto ezinhle kakhulu esingayenza ngezimpushana zamaprotheni eziphelelwe yisikhathi ukuzisebenzisa njengenye indlela yokufaka umquba izitshalo ukuze sizinikeze umfutho wamavithamini namaminerali abalulekile, ngaphandle kwamakhemikhali engeziwe okudla kwezitshalo kwendabuko.
Ama-protein powders aphelelwe yisikhathi nawo angahlanganiswa, kodwa sizoqiniseka ukuthi sihlola izithako kuqala.