{"id":12584,"date":"2024-06-24T00:00:11","date_gmt":"2024-06-24T00:00:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12584"},"modified":"2024-06-24T16:58:09","modified_gmt":"2024-06-24T16:58:09","slug":"whey-vs-amino-acids","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/whey-vs-amino-acids\/","title":{"rendered":"PEYNIR ALTI SUYU VS AMINO ASITLER"},"content":{"rendered":"<\/p>\n

Amino asitler ve Peynir Alt\u0131 Suyu proteini hem kas b\u00fcy\u00fcmesini, iyile\u015fmesini ve onar\u0131m\u0131n\u0131 te\u015fvik eder, ancak nas\u0131l se\u00e7eriz ve hangisi di\u011ferlerine k\u0131yasla en iyisidir? Hadi \u00f6\u011frenelim!<\/p>\n

\"\"<\/figure>\n

Peynir alt\u0131 suyu proteini, spor ve v\u00fccut geli\u015ftirme alan\u0131nda d\u00fcnya \u00e7ap\u0131nda en yayg\u0131n kullan\u0131lan takviyedir. Peynir alt\u0131 suyu s\u00fctten yap\u0131l\u0131r ve s\u00fctte bulunan iki proteinden biridir, di\u011feri kazeindir (% 80 kazein ve% 20 peynir alt\u0131 suyu). Peynir alt\u0131 suyu proteini, peynir yapma i\u015fleminde kalan s\u0131v\u0131 peynir alt\u0131 suyundan olu\u015fur ve kazein proteini peynir olarak ayr\u0131l\u0131r. Bu peynir alt\u0131 suyu s\u0131v\u0131s\u0131 daha sonra su ve di\u011fer safs\u0131zl\u0131klar\u0131n giderilmesiyle konsantre edilir ve peynir alt\u0131 suyu protein konsantresi haline gelir. Ayr\u0131ca, peynir alt\u0131 suyu proteini izole ad\u0131 verilen daha saf bir peynir alt\u0131 suyu proteini vermek i\u00e7in safs\u0131zl\u0131klar\u0131, k\u00fclleri, ya\u011flar\u0131 ve laktozu gidermek i\u00e7in i\u015flenir, filtrelenir ve rafine edilir.<\/p>\n

\u00dc\u00e7 ana peynir alt\u0131 suyu proteini t\u00fcr\u00fc a\u015fa\u011f\u0131daki gibidir:<\/h3>\n

1.Peynir Alt\u0131 Suyu Protein Konsantresi (WPC)<\/strong><\/p>\n

\u00dc\u00e7\u00fcnden en ucuzdur, \u00e7\u00fcnk\u00fc daha az rafinedir ve ger\u00e7ek peynir alt\u0131 suyu proteininin% 32-80’ini i\u00e7erir. Safl\u0131k di\u011fer ikisinden daha azd\u0131r ve bir miktar laktoz i\u00e7erir.<\/p>\n

2. Peynir Alt\u0131 Suyu Protein \u0130zoleSi (WPI)<\/strong><\/p>\n

En s\u0131k kullan\u0131l\u0131r ve% 90 saf peynir alt\u0131 suyu proteinidir. \u0130zler i\u00e7erebilir ya da hi\u00e7 laktoz i\u00e7ermeyebilir. B\u00f6ylece, pahal\u0131 da.<\/p>\n

3. Peynir Alt\u0131 Suyu Proteini Hidrolizat (WPH)<\/strong><\/p>\n

Sadece peynir alt\u0131 suyu izole edilir, ancak \u00f6nceden sindirilmi\u015f formda, peynir alt\u0131 suyu proteini daha uzun zincirin ya\u011f sindirimi ve emilimi i\u00e7in daha k\u00fc\u00e7\u00fck zincirlere b\u00f6l\u00fcnd\u00fcr (peptit ba\u011f\u0131 par\u00e7alanm\u0131\u015f) anlam\u0131na gelir, bu nedenle di\u011fer ikisine k\u0131yasla en h\u0131zl\u0131 emilen proteindir. En saf ve en zor formda bulundu\u011fu gibi en pahal\u0131 olan\u0131d\u0131r, bu nedenle profesyonellerin sporcular\u0131, v\u00fccut geli\u015ftiriciler, sert e\u011fitmenler, keto diyet\u00e7ileri, LCHF diyet\u00e7ileri taraf\u0131ndan tercih edilir ve kullan\u0131l\u0131r.<\/p>\n

\"whey-amino-acid-image\"<\/figure>\n
\u275d Peynir Alt\u0131 Suyu proteini, 104 ila 157 aras\u0131nda de\u011fi\u015fen en y\u00fcksek biyolojik de\u011fere (HBV) sahip tam bir proteindir ve v\u00fccuttaki protein sentezinde olduk\u00e7a etkilidir. \u275e<\/h6>\n

Peynir Alt\u0131 Suyunun Faydalar\u0131<\/h3>\n
    \n
  • 104 ile 157 aras\u0131nda de\u011fi\u015fen biyolojik de\u011feri (HBV) en y\u00fcksek olan tam bir proteindir ve v\u00fccuttaki protein sentezinde olduk\u00e7a etkilidir.<\/li>\n
  • H\u0131zl\u0131 bir \u015fekilde v\u00fccuda emilir, b\u00f6ylece h\u0131zl\u0131 kas onar\u0131m\u0131n\u0131 ve b\u00fcy\u00fcmesini ve bak\u0131m\u0131n\u0131 te\u015fvik eder.<\/li>\n
  • Esansiyel amino asitler de dahil olmak \u00fczere 22 amino asidin t\u00fcmlerini i\u00e7erir – v\u00fccut taraf\u0131ndan yap\u0131lamayan ve bu nedenle d\u0131\u015far\u0131dan bir kaynaktan al\u0131nmas\u0131 gereken, kas glikojenini \u00f6nlemeye yard\u0131mc\u0131 olan ve b\u00f6ylece performans\u0131 optimize ederken kas onar\u0131m\u0131n\u0131 ve b\u00fcy\u00fcmesini destekleyen<\/li>\n
  • Ayr\u0131ca kas protein sentezi i\u00e7in gerekli olan BCAA (Dall\u0131 zincir amino asitleri) L\u00f6sin, \u0130zol\u00f6sin ve Valine i\u00e7erir. Asl\u0131nda, peynir alt\u0131 suyu proteini BCAA’n\u0131n en zengin kayna\u011f\u0131d\u0131r.<\/li>\n
  • Ayr\u0131ca \u015fartl\u0131 esansiyel amino asit olan glutamin i\u00e7erir ve kaslar \u00fczerinde anti-katabolik bir etkiye sahiptir ve egzersiz sonras\u0131 iyile\u015fmeyi h\u0131zland\u0131r\u0131n.<\/li>\n
  • Ayr\u0131ca, enfeksiyonlara kar\u015f\u0131 sava\u015fmaya yard\u0131mc\u0131 olan ve b\u00f6ylece ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunu geli\u015ftiren imm\u00fcnoglobulinler i\u00e7erir.<\/li>\n
  • Kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in kritik olan kalsiyum sa\u011flar<\/li>\n
  • Ba\u015fka vitamin ve mineraller de i\u00e7erebilir.<\/li>\n<\/ul>\n

    Amino Asitler<\/h3>\n
    \"\"<\/figure>\n

    Amino asitler temel olarak t\u00fcm proteinlerin veya peynir alt\u0131 suyu proteinlerinin aksine daha fazla bozulma gerektirmeyen \u00f6nceden sindirilmi\u015f proteindir. Sindirim ihtiyac\u0131n\u0131 atlarlar ve yararl\u0131 etkiler uygulamak i\u00e7in an\u0131nda kan ak\u0131\u015f\u0131na emilirler. Daha sonra v\u00fccutta yeni proteinler yapmak i\u00e7in kullan\u0131l\u0131rlar.<\/p>\n

    Amino Asitlerin Faydalar\u0131<\/h3>\n
      \n
    • Sindirim gerektirmezler ve h\u0131zla kan ak\u0131\u015f\u0131na emilirler.<\/li>\n
    • Sindirim sistemi taraf\u0131ndan daha iyi tolere edilir ve sistemde y\u00fck yoktur.<\/li>\n
    • Tam spektrumlu amino asitler, t\u00fcm amino asitlerin yararlar\u0131na yard\u0131mc\u0131 olabilecek 22 esansiyel ve esansiyel olmayan amino asidin t\u00fcm\u00fcne sahiptir.<\/li>\n
    • Baz\u0131 Amino asitlerin v\u00fccutta belirli bir i\u015flevi vard\u0131r. \u00d6rne\u011fin: Kas protein sentezi i\u00e7in l\u00f6sin, metabolizmay\u0131 d\u00fczenlemek i\u00e7in tiroid hormonu \u00fcretmek i\u00e7in Tirozin, g\u00fc\u00e7l\u00fc bir anti-oksidan olan glutatyon \u00fcretmek i\u00e7in Sistein.<\/li>\n
    • Amino asitler, kas yap\u0131m\u0131na yol a\u00e7an daha h\u0131zl\u0131 amino asit emilimi i\u00e7in egzersiz \u00f6ncesi, i\u00e7i ve sonras\u0131 olarak al\u0131nmas\u0131 en iyisidir.<\/li>\n<\/ul>\n
      \"protein-fat-image\"<\/figure>\n

      Peynir Alt\u0131 Suyu VS Amino Asitler<\/h3>\n
        \n
      • Peynir alt\u0131 suyu ve amino asitler, takviyelerinin \u00f6nemli zamanlamalar\u0131 g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda e\u015fit derecede \u00f6nemlidir ve olduk\u00e7a benzerdir.<\/li>\n
      • Peynir alt\u0131 suyu proteini porsiyon ba\u015f\u0131na 100 ila 130 Kcal civar\u0131nda yeterli kalori sa\u011flar, bir aktiviteden sonra iyile\u015fmeye yak\u0131nd\u0131r, ancak Amino asitler yapmaz.<\/li>\n
      • Amino asit takviyeleri genellikle i\u015fleme ihtiya\u00e7lar\u0131 nedeniyle peynir alt\u0131 suyu ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda biraz pahal\u0131d\u0131r.<\/li>\n
      • Peynir alt\u0131 suyu proteini sallamalar\u0131 bir yeme\u011fin yerini alabilir, ancak amino asitler yapamaz.<\/li>\n<\/ul>\n
        \u275d H\u0131zl\u0131 iyile\u015fmeye ihtiya\u00e7 duyan sert bir atlet, v\u00fccut geli\u015ftirmeci, sert e\u011fitmenler i\u00e7in se\u00e7enek yoktur, optimal performans i\u00e7in her ikisini de tercih edin. \u275e<\/h6>\n

        Peki daha iyi ne var?<\/h3>\n
          \n
        • Ayr\u0131ca diyetten ne kadar protein ald\u0131\u011f\u0131n\u0131z\u0131 ve g\u00fcnl\u00fck protein gereksinimlerinizin ne kadar oldu\u011funu d\u00fc\u015f\u00fcn\u00fcn.<\/li>\n
        • Ancak, sadece bir se\u00e7enek se\u00e7menize izin verilirse, protein en iyi se\u00e7im olacakt\u0131r. Bunun nedeni, kas yap\u0131m\u0131 i\u00e7in t\u00fcm amino asitleri sunan daha ekonomik olmas\u0131d\u0131r.<\/li>\n<\/ul>\n

          Diyoruz ki<\/h3>\n

          Peynir alt\u0131 suyu proteini ve amino asitler, emilimlerinin \u00f6nemli zamanlamalar\u0131 g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda e\u015fit derecede \u00f6nemlidir ve olduk\u00e7a benzerdir. Peynir alt\u0131 suyu proteinini sindirmede zorluk \u00e7ekenler i\u00e7in tam spektrumlu amino asitleri tercih edebilir ve paneer, yumurta ve et ile y\u00fcksek proteinli bir yemekle birle\u015ftirebilirsiniz.<\/p>\n

          \n","protected":false},"excerpt":{"rendered":"

          Amino asitler ve Peynir Alt\u0131 Suyu proteini hem kas b\u00fcy\u00fcmesini, iyile\u015fmesini ve onar\u0131m\u0131n\u0131 te\u015fvik eder, ancak nas\u0131l se\u00e7eriz ve hangisi […]<\/p>\n","protected":false},"author":2,"featured_media":12591,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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