Halittar Halitta da Whey: Shin Ya Kamata Ku Sha Duk Biyun?

Wadatacce

• Menene furotin da whey?
• Halitta
• Whey furotin foda
• Dukansu suna haɓaka ribar tsoka
• Shin ya kamata ku dauke su tare?
• Layin kasa

A cikin duniyar abinci mai gina jiki, mutane suna amfani da abubuwa daban-daban don haɓaka aikin su da haɓaka dawo da motsa jiki.

Creatine da whey sunadarai sune shahararrun misalai guda biyu, tare da yawan bayanai da ke tallafawa tasirin su.

Duk da yake tasirinsu yayi kama da juna a wasu bangarori, sun kasance mahaɗan daban daban waɗanda suke aiki ta hanyoyi daban-daban.

Wannan labarin yayi nazarin abin da furotin da furotin whey suke, babban bambancin su, kuma ko yakamata ku ɗauke su gaba ɗaya don fa'idodi mafi kyau.

Menene furotin da whey?

Halittar furotin da whey suna da sifofin kwayoyin halitta na musamman kuma suna aiki daban a jikinku.

Halitta

Halittar mahaɗa ce wacce aka samar da ɗabi'a a cikin ƙwayoyin tsoka. Yana taimakawa samar da makamashi yayin motsa jiki mai ƙarfi ko ɗaga nauyi.

Lokacin da aka ɗauka a cikin ƙarin tsari, mai haɓaka zai iya taimakawa haɓaka ƙarfin tsoka, ƙarfi, da motsa jiki ().

Yana aiki ta hanyar haɓaka shagunan phosphocreatine a cikin tsokoki. Wannan kwayar tana taimakawa samar da kuzari don takaita muscle na gajeren lokaci ().

Hakanan ana samun kwayar halitta a cikin abinci da yawa, musamman kayan nama. Koyaya, jimillar adadin da zaku iya samu daga cin naman ba shi da yawa. Wannan shine dalilin da ya sa mutane da yawa waɗanda ke neman haɓaka ƙwayar tsoka da aiki suna ɗaukar abubuwan haɓaka.

Creatine a cikin ƙarin tsari an ƙirƙira ta da roba a cikin dakin binciken kasuwanci. Mafi yawan nau'ikan tsari shine creatine monohydrate, kodayake akwai wasu siffofin ().

Whey furotin foda

Whey shine ɗayan sunadarai na farko waɗanda aka samo a cikin kayayyakin kiwo. Sau da yawa yawancin samfur ne na samar da cuku kuma ana iya ware shi don samar da foda.

Dangane da ingancin furotin, whey shine a saman jerin, saboda haka me yasa abubuwanda suke kari sunada shahara tsakanin masu ginin jiki da sauran yan wasa.

Yin amfani da furotin whey bayan motsa jiki an danganta shi da haɓaka dawowa da haɓaka ƙwayar tsoka. Wadannan fa'idodin na iya taimakawa inganta ƙarfi, ƙarfi, da aikin murdede (,).

Samun kyakkyawan tushen furotin bayan motsawar juriya yana da mahimmanci don haɓaka haɓakar tsoka. Kimanin gram 20-25 na furotin adadi ne mai kyau don nufin ().

Whey furotin furotin na iya zama hanya mai mahimmanci don saduwa da wannan shawarar, la'akari da ƙimar gram 25 na yau da kullun yana ba da kusan gram 20 na furotin.

Halitta wata mahaɗa ce wacce idan aka ɗauke ta azaman kari, zai iya taimakawa haɓaka tsoka, ƙarfi, da motsa jiki. Furotin na Whey shine furotin da aka saba amfani dashi tare da motsa jiki don ƙara ƙarfin tsoka da ƙarfi.

Dukansu suna haɓaka ribar tsoka

Dukkanin creatine da whey protein foda an nuna su don haɓaka ƙwayar tsoka lokacin da aka haɗe su tare da motsawar juriya (,).

Creatine yana ƙaruwa ƙarfin motsa jiki yayin motsa jiki mai ƙarfi. Wannan yana haifar da ingantaccen farfadowa da haɓakawa kamar haɓaka ƙwayar tsoka ().

A halin yanzu, shayar da furotin whey a hade tare da motsa jiki yana samarwa da jikinka ingantaccen tushen furotin, haɓaka haɓakar sunadarin tsoka da kuma haifar da haɓakar tsoka cikin lokaci ().

Duk da cewa duka furotin da whey suna inganta ribar tsoka, sun bambanta a hanyoyin da suke aiki. Creatine yana ƙaruwa da ƙarfi da ƙarfin tsoka ta hanyar haɓaka ƙarfin motsa jiki, yayin da furotin whey yakeyi ta hanyar haɓaka haɓaka haɓakar sunadarin tsoka.

Dukkanin furotin na whey da abubuwan haɓaka na halitta an nuna su don haɓaka ƙwayar tsoka, kodayake sun cimma wannan ta hanyoyi daban-daban.

Shin ya kamata ku dauke su tare?

Wasu mutane sun ba da shawarar cewa ɗaukar furotin da furotin tare zai iya haifar da fa'idodi fiye da waɗanda ke haɗuwa da ɗayan ɗayan shi kaɗai.

Koyaya, bincike da yawa sun nuna cewa mai yiwuwa ba haka bane.

Studyaya daga cikin binciken a cikin tsofaffi da tsofaffi na 42 ya gano cewa mahalarta ba su sami ƙarin ƙarin horo ba yayin da suke ɗaukar furotin da furotin na whey, idan aka kwatanta da ɗaukar ko dai ƙarin shi kaɗai ().

Bugu da ƙari, binciken da aka yi a cikin mata 18 da aka horar da juriya sun gano cewa waɗanda suka ɗauki furotin na whey tare da halitta a cikin makonni 8 ba su da wani bambanci a cikin ƙwayar tsoka da ƙarfi fiye da waɗanda suka ɗauki furotin na whey kawai ().

Sakamakon yana nuna cewa babu ƙarin fa'idar ɗaukar furotin whey da creatine tare. Koyaya, wasu mutane na iya yanke shawarar ɗaukar su tare don dacewa ().

Bugu da ƙari, babu wata hujja da ke nuna cewa shan ƙwayoyin halitta da na whey a lokaci guda na haifar da wani mummunan sakamako. Gabaɗaya an yarda da shi azaman aminci don ɗaukar su tare.

Zaɓin ko za a ɗauki furotin whey, creatine, ko duka biyun ya sauka ga burin ku. Idan kai ɗan wasan motsa jiki ne mai neman motsa jiki don kawai ya kasance cikin sifa, furotin na whey na iya zama kyakkyawan zaɓi don taimakawa ginin tsoka da dawowa.

A gefe guda, idan kuna neman kara ƙarfin tsoka da ƙarfi, yana iya zama da amfani a ɗauka duka furotin da furotin.

Nazarin ya lura cewa shan furotin whey da creatine tare da motsa jiki ba ya ba da ƙarin tsoka ko ƙarfin ƙarfi fiye da ɗaukar kowane ɗayansu. Eitheraukar ɗayan shi kaɗai na iya samar da fa'ida iri ɗaya.

Layin kasa

Fure furotin da furotin sune shahararrun kayan wasanni guda biyu waɗanda aka nuna don haɓaka ƙwayar tsoka da haɓaka aikin motsa jiki, kodayake hanyoyin da suke aiwatar da wannan sun bambanta.

Theauke su biyu bai bayyana yana ba da ƙarin fa'idodi don ƙarfin tsoka da ƙarfi ba.

Koyaya, idan kuna son gwada duka kuma kuna neman haɓaka ƙwayar tsoka da yin aiki a cikin motsa jiki ko a filin, ɗaukar furotin whey da creatine tare yana da aminci da tasiri.