{"id":49781,"date":"2015-10-28T13:37:14","date_gmt":"2015-10-28T12:37:14","guid":{"rendered":"https:\/\/bb.dwizards.dev\/the-right-way-2-whey-kako-najti-pravi-whey\/"},"modified":"2023-10-06T16:33:55","modified_gmt":"2023-10-06T16:33:55","slug":"the-right-way-2-whey-kako-najti-pravi-whey","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/the-right-way-2-whey-kako-najti-pravi-whey\/","title":{"rendered":"The right way 2 whey \u2013 Kako najti pravi Whey?"},"content":{"rendered":"

The right way 2 whey \u2013 Kako najti pravi Whey<\/strong><\/h4>\n

\u201eKatere proteine pije\u0161?\u201c – Me pogosto vpra\u0161ajo. Nekateri verjamejo v to, da se v izboru pravega wheya skriva t.i. dobro varovana skrivnost popolnega telesa. Ne krivim tistih ki tako mislijo, tudi sam sem v\u010dasih tako razmi\u0161ljal in verjel v to. Prav tako predpostavljam da se ve\u010dina zaveda kako se (pre)pogosto pozablja da je hrana temelj za izgradnjo \u010distega in z mi\u0161icami izgrajenega telesa, in ne dodatki k prehrani.<\/p>\n

Dodatki k prehrani niso zamena<\/strong> za pravilno uravnote\u017eeno, zdravo prehrano in redne obroke.<\/p>\n

Zaman je tudi najdra\u017eji in najbolj\u0161i whey, \u010de ne pojeste vsaj 5, 6 kvalitetnih obrokov vsak dan ali \u010de po treningu pojeste nek \u00bbjunk food\u00ab!<\/p>\n

Da bi si ustvarili vsesplo\u0161no formulo za razvoj mi\u0161ic- vnos okrog 30 g beljakovin po obroku, vsake 2,5 do 3 ure in tako vsaj 5,6 krat dnevno, z minimalnim vnosom ma\u0161\u010dob in ogljikovih hidratov- bi morali vsaj v enem obroku pojesti eno od biolo\u0161ko visokih hranil, kot je: 9 beljakov, 150 g pi\u0161\u010dan\u010djih prsi, 250 gr postnega sira, 150 g teletine, 200 g nemastne ribe ali popiti liter nemastnega jogurta.<\/p>\n

Vsekakor se strinjam s tem, da v\u010dasih zaradi \u0161tevilnih obveznosti v \u017eivljenju, ni enostavno najti \u010dasa za pripravo in za zau\u017eitje vseh obrokov v \u00bb\u010dvrstem stanju\u00ab. Takrat pa na sceno pridejo dodatki k prehrani.<\/p>\n

Kaj je Whey protein?<\/h4>\n

Whey protein je pravzaprav sirotka, derivat mleka, kateri nastane pri proizvodnji sira. Kravje mleko vsebuje 2 vrsti beljakovin. Kazein\/casein in sirotko\/whey v medsebojnem razmerju 80:20. Whey protein\/sirotka je \u010disti, naraven, visokokvaliteten protein vi\u0161je biolo\u0161ke izkoristljivosti in prebavljivosti, od kazeina.<\/p>\n

Od 10 litrov mleka se dobi 1 kg sira in 9 litrov sirotke. Naravna sirotka je teko\u010dina katera vsebuje manj kot 1% beljakovin in preko 93% vode. Po obdelavi je lahko sirotka rafinerirana tako da vsebuje visok dele\u017e beljakovin.<\/p>\n

Obstajajo razli\u010dni postopki pre\u010di\u0161\u010devanja beljakovin: ultrafiltracija, mikro in nanofiltracija. Kakor hitro se pojavi proces lo\u010devanja beljakovin iz teko\u010de sirotke, ve\u010dji je del beljakovin. Na\u0161e telo lahko proizvaja samo neesencialne aminokisline iz ostalih aminokislin v telesu, vendar ni v stanju da proizvede esencialne aminokisline. Prav zato je edini na\u010din, da jih telo dobi preko kvalitetne prehrane. Beljakovinski izvor kateri vsebuje vse esencialne aminokisline, se imenuje kompletna beljakovina.<\/p>\n

Whey beljakovina = Zdravje<\/h4>\n

Sirotkin\/ Whey protein je odli\u010den naravni kompleten beljakovinski izvor za vse starostne skupine, kateri pomaga pri nadzorovanju telesne te\u017ee in pri izgubljanju vi\u0161ka kilogramov, uporablja se v dodatkih za medicinsko uporabo, daje podporo imunskemu in kostnemu sistemu, ter zdravju na splo\u0161no.<\/p>\n

Ve\u010dina od beljakovinskih dodatkov vsebuje tudi probioti\u010dne bakterije, katere so priporo\u010dljive osebam ki imajo probleme z prebavo. \u0160tevilni beljakovinski prahovi imajo majhen del laktoze ali pa je sploh ne vsebujejo, kar pa je zelo pomembno za osebe ki imajo te\u017eave z prebavljanjem tega priljubljenega sladkorja. Prav tako so obogateni z vitamini, minerali in z ostalimi vrednimi aditivi ki so potrebni za ohranjanje stabilnosti imunskega sistema. Nutricionisti tekom diete priporo\u010dajo variacije beljakovinske prehrane, a za optimalne rezultate bi moral biti whey eden izmed njih.<\/p>\n

Koliko je beljakovina sirotke kompletna in visokokvalitetna, govori dejstvo, da se uporablja tudi v hrani za dojen\u010dke, in je priporo\u010dljiv izbor za zdrave nose\u010dnice in otroke( Pod pogojem da niso alergi\u010dni na mle\u010dne beljakovine). Ena od najbolj izpostavljenih sestavin sirotkinih beljakovin, je alfa-laktalbumin, kateri je ena izmed glavnih beljakovin v materinem mleku. Pripravki za dojen\u010dke tako pogosto vklju\u010dujejo whey protein. Pred jemanjem kateregakoli whey proteina pa se morajo nose\u010dnce in otroci posvetovati z svojim zdravnikom.<\/p>\n

Kako prepoznati kvaliteten Whey?<\/h4>\n

Ne glede na blagovno znamko in mamljive ter privla\u010dne etikete, prava resnica se skriva v notranjosti pakiranja,<\/p>\n

Pri izboru wheya je prva stvar na katero morate biti pozorni, na\u010din proizvodnje- S tem v zvezi isto\u010dasno katera vrsta wheya je- in kolik\u0161en je pravzaprav odstotek beljakovin v 100 g proizvoda.<\/p>\n

\u010ce imate v 1 merici, na okrog 30g prahu, 25 g beljakovin, to pomeni, da je na 100g prahu okrog 83g ali % beljakovin (3.3 x 25=83g), kar je prilo\u017enostno visok dele\u017e beljakovin, kar tudi pomeni da gre za kvaliteten proizvod.<\/p>\n

Na trgu obstajajao 3 slede\u010de vrste whey proteinov, navedene po hitrosti prebavljivosti(absorbciji), kvaliteti in ceni, od najni\u017ejega k najvi\u0161emu:<\/p>\n

1.Whey koncentrat<\/span> je najcenej\u0161a in najmanj kvalitetna frakcija wheya, katera pri slab\u0161ih proizvodih vsebuje od 40-60 %, a pri tistih najkvalitetnej\u0161ih pa od 70-80% beljakovin(tak\u0161en zelo kvaliteten koncentrat je npr. MyProtein Impact Whey- Katerega uporabljam \u017ee dlje \u010dasa in je izvrsten). Gre za najstarej\u0161o tehnologijo pridobivanja sirotkinih beljakovin, to je proces ultrafiltracije, na na\u010din da se sirotka izsu\u0161i z razlogom da bi se beljakovine lo\u010dile od ostalih sestavin. Problem izsu\u0161evanja je v tem, da se zaradi visoke temperature beljakovine uni\u010dujejo. Poleg tega v koncentratu ostajajo neza\u017eelene stvari, kot je mle\u010dna ma\u0161\u010doba in ogljikovi hidrati v obliki laktoze. Nekvaliteten koncentrat prepoznate po tem da se slab\u0161e me\u0161a z teko\u010dino, poleg tega pa je prah lahek- poleg pra\u0161ka ki se lepi na prste. Tisti kvalitetni pa se lahko me\u0161ajo, ne ustvarjajo se grudice, prah je \u00bbte\u017eak\u00ab in ne ostaja med prsti!<\/p>\n

2.Whey protein izolat<\/span> predstavlja najnaprednej\u0161o stopnjo proizvodnje beljakovine iz sirotke, dobiva pa se na dva na\u010dina:<\/p>\n

    \n
  • Ion exchange whey izolat<\/span> <\/strong><\/em>je proizveden z metodo ionske izmenjave, na na\u010din, da se skupni masi sirotke, beljakovine dodajo z druga\u010dnim elektri\u010dnim nabojem, ter se tako izlo\u010dajo od preostanka mase. To je 90% beljakovina sirotke brez laktoze in ma\u0161\u010dob, v kateri pa so na \u017ealost odstranjene tudi nekatere koristne stvari(sub-frakcije), katere imajo blagodejen efekt na zdraje in imunski sistem (poleg laktoferina, \u00df-laktoglobulina i imunoglobulina). Slabo je tudi to, da se v procesu ionske zamene, uporabljajo smole in razgrajevalci kateri delno uni\u010dujejo beljakovine.<\/li>\n
  • Cross Flow Microfiltration \/ CFM whey izolat<\/strong> <\/em><\/span>proizvodi se na na\u010din da sirotka preide skozi zelo drage kerami\u010dne filtre, kateri so skoraj popolnoma sposobni da lo\u010dijo beljakovine os ostale mase, odnosno z metodo mikro in nano filtracije. S tem postopkom se pridobiva beljakovina velike \u010disto\u010de(preko 90%) kateri ni uni\u010den in katerega biolo\u0161ke aktivne frakcije so ohranjene, saj se proizvaja pod nizkimi temperaturami in brez kislih kemijskih pogojev(za razliko od Ion exchange whey izolata). Poudariti moramo da nekateri proizvajalci CFM whey izolata in ion change whey izolata, te pogosto poimenujejo kar Whey protein izolat, \u010deprav bi bilo potrebno precizneje navesti na\u010din proizvodnje. Whey protein izolat je eden najkvalitetnej\u0161ih izmed beljakovinami nasploh in edini kateri prikazuje rapidno pove\u010danje polnega profila aminokislin in pospe\u0161uje nastajanje beljakovin. To pomeni da sirotkine beljakovine reducirajo prisotnost hormonov mi\u0161i\u010dne razgradnje in ustvarjajo okolje katero pomaga pri pretvarjanju beljakovin v novo mi\u0161i\u010dno tkivo. Za to beljakovino je dokazano da vsebuje anti-kancerogene lastnosti in izbolj\u0161uje mentalne funkcije. Ugodno vpliva tudi na telesno kompozicijo, z zmanj\u0161anjem dela telesne ma\u0161\u010dobe.<\/li>\n<\/ul>\n

    3. Hidrolizirani whey peptidi<\/span> \/ Hydrolyzed whey peptides je najkvalitetnej\u0161i ali najdra\u017eji na\u010din dobivanja beljakovin iz sirotke. To je 100% whey, v svoji naj\u010distej\u0161i obliki, kateri ima najve\u010dji del beljakovin po obroku in ni\u010d ogljikovih hidratov, ma\u0161\u010dob in laktoze. Prepoznali ga boste po mnogo slab\u0161em okusu od koncentrata. Slab okus prihaja iz dejstva da je \u010disti protein relativno brezokusen, da pa bi se to pokrilo, je potrebna ve\u010dja koli\u010dina arome(kar vpliva na kvaliteto). Pri hidrolizantih se uporabljajo posebni encimi kateri \u00bbpreprebavljajo\u00ab beljakovine iz sirotke, odnosno jih lomijo na manj\u0161e segmente imenovane peptidi(tako se pridobivajo zelo kratke verige aminokislin). Tak\u0161ne peptidne verige se zelo hitro prebavljajo- prakti\u010dno \u017ee tisti trenutek ko zau\u017eijete Whey peptide gredo direktno v krvni obtok- saj jih telo zaradi opisanih encimov prepoznava kot \u017ee prebavljene!<\/p>\n

    Zaradi napisanega, naslednji\u010d ko boste kupovali whey proteine, poglejte etiketo in prou\u010dite kaj se nahaja v pakiranju, da bi vedeli \u2013 \u00bbkatere proteine pijete\u00ab!<\/p>\n","protected":false},"excerpt":{"rendered":"

    The right way 2 whey \u2013 Kako najti pravi Whey \u201eKatere proteine pije\u0161?\u201c – Me pogosto vpra\u0161ajo. Nekateri verjamejo v to, da se v izboru pravega wheya skriva t.i. dobro varovana skrivnost popolnega telesa. Ne krivim tistih ki tako mislijo, tudi sam sem v\u010dasih tako razmi\u0161ljal in verjel v to. Prav tako predpostavljam da se […]<\/p>\n","protected":false},"author":24,"featured_media":49782,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960],"tags":[],"class_list":["post-49781","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki"],"acf":[],"yoast_head":"\nThe right way 2 whey \u2013 Kako najti pravi Whey? - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/the-right-way-2-whey-kako-najti-pravi-whey\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The right way 2 whey \u2013 Kako najti pravi Whey? - Building Body\" \/>\n<meta property=\"og:description\" content=\"The right way 2 whey \u2013 Kako najti pravi Whey \u201eKatere proteine pije\u0161?\u201c – Me pogosto vpra\u0161ajo. Nekateri verjamejo v to, da se v izboru pravega wheya skriva t.i. dobro varovana skrivnost popolnega telesa. Ne krivim tistih ki tako mislijo, tudi sam sem v\u010dasih tako razmi\u0161ljal in verjel v to. 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Nekateri verjamejo v to, da se v izboru pravega wheya skriva t.i. dobro varovana skrivnost popolnega telesa. Ne krivim tistih ki tako mislijo, tudi sam sem v\u010dasih tako razmi\u0161ljal in verjel v to. 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