The gina jiki Madogararsa. Shuka da furotin da kuma dabba gina jiki

Protein - Organic abu ya kunshi amino acid da alaka da peptide bond. Sunadaran suna kafa a cikin jiki 20 na amino acids, wasu daga waxanda suke ba makawa kuma dole ne ta zo daga abinci.

rawar da gina jiki a cikin jiki

Protein - wani tushen samar da makamashi, daya daga cikin uku mafi muhimmanci da aka gyara da kuma gini abubuwa. Da farko - yi abubuwa: game da 2/3 na gina jiki shigar da jiki da ake amfani da su yi da kansa sunadaran 1/3 cleaved don samar da makamashi.

A cikin jikin mutum, wadannan abubuwa yi yawa daban-daban ayyuka: shi kuma enzymes, da kuma ginin abu (keratin, wanda ya kunshi kusoshi da gashin - gina jiki), da kuma iko da halayen da ke faruwa a cikin jiki, da kuma siginar fassara.

Sunadaran samu a cikin ambulan da ciki Kwayoyin, tsara da kuma hanzarta a cikin jiki sunadarai halayen.

Bugu da ƙari kuma, su ne m, da kuma madadin kai, tsoka mai amsa sigina da kuma mota aiki (raba aji sunadaran samar da motsi na leukocytes, tsoka ƙanƙancewa, da sauransu. D.). Hakika, domin kowane matsala akwai wani irin na gina jiki, amma suna gina daga tuta "gini tubalan".

Cikakken da m gina jiki

Sunadaran kada ku tara a cikin jiki, don haka dole ne a kai a kai zo daga waje. Kuma a nan shi zo a cikin division zuwa cikakken kuma m sunadarai. Abin da ake ci samo gina jiki ba ko dai guda irin gina jiki ko sauran.

Cikakken - mãsu an hada da duk 20 "tubalin" amino acids. M - sunadarai a cikin abun da ke ciki na wanda ba daya ko fiye daga cikin amino acid din da ake bukata, ko kuma shi ne, amma a ma kananan yawa. Duk da haka, shi ne tabbatar da samun da jiki daga waje 8 da muhimmanci amino acid da cewa shi ba zai iya haduwa da kanta. Saboda haka kowa da kowa "tseren" for high-sa gina jiki (wanda ya ƙunshi dukan kome, ciki har da wadannan takwas amino acid).

Samo gina jiki: dabba da shuka

The gina jiki tushen ga mutane - dabbobi da kuma shuke-shuke. Kuma a can, da kuma a can ne mai gina jiki abu. The "official" view na zamani masana ya ce a kowace rana ya ci 45 zuwa 100 grams na gina jiki. Naman dabba an dauke mai kyau tushen cikakken furotin shuke-shuke, a cewar masana, da dama, dauke da cikakken sunadaran.

A ƙarshe daga cikin WHO aiki kungiyar ta ce game da wannan: ko da a cika cin ganyayyaki jiki har yanzu na'am da duk dole abubuwa. Me ya sa? Saboda akwai wani juna dace da amino acid daga daban-daban abinci da kuma sinadaran.

Yadda ya kamata shirya cin ganyayyaki menu - cika, shi SUPPLiES jiki ne duk kana bukatar, a Bugu da kari, shi yana iya zama ko da warkewa da kuma abin da ake ci. Kamar yadda bincike ya Kanmu ta Max Planck Cibiyar a Jamus da kuma Karolinska Institute a Sweden, da yalwa da kayan lambu, 'ya'yan itatuwa da kwayoyi dauke da cikakken furotin. Kamar haka, kuma furotin xin kayan lambu da kuma dabba gina jiki dace da abinci.

Nama da semifinished kayayyakin da aka yi da shi

Dabba gina jiki za a iya samu daga naman dabbobi masu shayarwa, da tsuntsaye da kifaye. Kaji, zomaye, shanu, aladu, da na tumaki, daban-daban teku, da kuma kogin kifi - babu sarrafa gina jiki kafofin. Sausages, frankfurters, Stew - idan wadannan halitta kayayyakin da ake yi bisa ga Gost, su ma dauke da ya dace gina jiki.

Products tare da high quality-gina jiki - qwai da kiwo kayayyakin. Chicken qwai samar da kusan manufa gina jiki, haka ma, narkewar sosai. Suna da 'yan kaxan flaws, amma cin abinci su raw ba lallai ba ne - da zafi magani na taimaka wa mafi digestibility na gina jiki da kuma rabu da germs.

Kusan duk wannan ke ga kiwo kayayyakin. Whey sunadarai narkewar sosai a cikin amino acid abun da ke ciki na dukkan kayayyakin su ne mafi kusa ga amino acid abun da ke ciki na mutum tsoka nama. Babban tushen wadannan sunadarai - whey, wanda aka samu a cikin yi da cuku.

Table "a cikin kayayyakin 'sunadaran ba:

The labari na Protein

Har zuwa karshen karni na ashirin, shi da aka yi imani da cewa kawai nama da ta kayayyakin dauke da high-sa gina jiki. A cikin harshen Turanci albarkatun da wannan ra'ayi da aka kira "da labari na gina jiki." Duk da haka, daga baya an tabbatar da cewa soya wake ma dauke da dukkan muhimman amino acid.

furotin xin kayan lambu tushen

Daga cikin shuke-shuke da cikakken furotin tushen - waken soya da kuma kayayyakin daga gare (msl, tofu). Har ila yau, na game da sunadarai ne buckwheat, amaranth, coriander iri da kuma hemp, kazalika da alga Spirulina. Kuma idan amaranth, coriander, ko hemp a wadannan latitudes ne da wuya a samu, da spirulina kari, kuma daga gare ta ne jama'a da kuma suna samuwa a Pharmacy da kiwon lafiya da abinci Stores.

Bugu da kari, shuke-shuke da ake kira na baya sunadaran ma iya saduwa da gina jiki da ake bukata. All kana bukatar ka yi - a hada su daidai.

Alal misali, tebur karanta kamar sunadaran gina jiki da suke da arziki a cikin legumes da kuma namomin kaza isoleucine da lysine, da kuma hatsi da kuma kwayoyi - tryptophan da sulfur amino acid. By hada da daban-daban aka gyara, mu a karshe samun abin da kuke bukatar.

madara gina jiki

A cikin "zinariya shekaru" na bodybuilding, da yawa taurari da kuma zakarun na wannan wasa sha sabo ne madara. 'Yan wasan na cewa lokaci ya kira shi da elixir na ikon da shan dama lita a rana. Doctors yarda da su a cikin wannan da danganci kiwo kayayyakin a matsayin magani ga marasa lafiya.

A zamaninmu, samo gina jiki a rage cin abinci na 'yan wasa - da industrially halitta Additives. Masana kimiyya sun koyi yadda za su haifar da wani sosai daidaita da garwayayye a cikin abin da whey gina jiki ne ba a cikin mafi m form. Wasu 'yan wasa har yanzu kokarin sha madara - amma a matsayin janar tsoron kwayoyin tsiro, sha shi Boiled ko pasteurized.

Duk da haka, da hanyar da aka kyau precursor ne a cikin nau'i a cikin abin da suka yi amfani da shi. Modern pasteurized, UHT-bi madara da yawa sau da kadan da ya yi tare da cewa samfurin, wanda ya ƙaunace Olympics zakara a cikin nauyi Dzhon Grimek.

qwai

Don kwanan wata, whey gina jiki shi ne mafi saukin digestible ga mutane, amma kwai gina jiki shi ne mafi ƙaranci daga gare shi quite a bit. Wannan gina jiki tushen samar da cikakken "tubali" da kuma ke dauke da tunani - wasu sunadarai da kayayyakin an kimanta a kwatanta da shi.

Wannan shi ne daya daga cikin mafi amfani kayayyakin a bodybuilding da kuma powerlifting. Shuka da furotin da kuma dabba gina jiki ba zai iya gasa tare da su a cikin inganci. Kwai gina jiki ne yadu amfani ga yi abinci kari.

Qwai, kamar madara, ba za ka iya ci a wani nauyi a lokacin nauyi riba a lokacin nauyi asara. Bodybuilders ci su a cikin manyan yawa - ga misali, Dzhey Katler sau hudu, "Mr. Olympia", yanã cin game da 170 kwai fata a cikin mako, ya ci su sau biyu a rana.

Special wasanni abinci mai gina jiki

A saba samo gina jiki a rage cin abinci za a iya supplemented da musamman wasanni kari da cewa an tsara ta mafi kyau masana kimiyya izini da Multi-miliyan dollar masana'antu. Wannan musamman tsara da kuma Additives gidaje samar bisa ga latest aukuwa a filin wasa na dietetics da Physiology.

Babban tushe na gina jiki a wasanni kari bauta a matsayin casein ko whey gina jiki. Babbar bambanci tsakanin su ne da cewa casein da furotin da ake narkewar a cikin jiki domin 5-6 hours, magani - 1.5-3 hours.

Sami su a cikin da dama hanyoyi daban-daban, tare da sakamakon daban-daban gina jiki ga tsarkakuwa, kuma da kasancewar ko babu waje fats. Duk da haka, da fasahar riga damar samun cheap isa da kuma sauƙi digestible gina jiki da za a iya amfani ba kawai ga 'yan wasa amma kuma "talakawa" mutane.

wucin gadi sunadaran

A farko wucin gadi gina jiki da aka kafa a kan goma da suka wuce, da kuma a lokacin wannan lokacin, masana kimiyya sun iya tafiya a kan halittar sifofi. Yana za a iya sa ran cewa jima ko daga baya da kasuwar za su zama kayayyakin da cewa za su iya maye gurbin a cikin wannan girmamawa, da kuma nama da kuma shuke-shuke. Riga ya halicci wani wucin gadi "nama", wanda masana kimiyya suna girma a kan tushen da dabba Kwayoyin.

"Test-tube" na mai gina jiki tushen iya shirya duk - da kuma dabbobi, da mutuncinsu, da kera, amma domin wannan dole ne mu farko rage kudin da tsari, kamar yadda ya ke a yanzu tsada sosai domin taro samar. Kuma da dandano na wani yanki na abinci dole ne ma sadu da tsammanin.

Abin baƙin ciki, ga masu cin ganyayyaki, wannan hanya ba dace - har yanzu suna neman cikakken sunadarai a tsire-tsire. Duk da haka, a nan gaba shi iya canza - da kimiyya da aka ci gaba da tafiya tare da babbar matakai, da kuma halittar wani roba gina jiki ga general tallace-tallace - kawai wani al'amari lokaci da kuma bukatar.