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پاودەری پڕۆتین؛ کام جۆری باشە؟
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پاودەری پڕۆتین؛ کام جۆری باشە؟

پاودەری پڕۆتین؛ کام جۆری باشە؟
ناونیشانی بابەت: پاودەری پڕۆتین؛ کام جۆری باشه؟
ئامادەکردن: د. #کامەران ژاژڵەیی#

چەندین جۆری پاودەری پڕۆتین لە جیهان دا هەیە کە لە کاتی وەرزش و لە لایەن وەرزشکارانەوە بەکاردێت بەڵام باوترین جۆرەکانی بەپێی سەرچاوەی پڕۆتین و پێکهاتووەکانی:
1- پاودەری وای (Whey protein): لە بەشە شلەی شیر درووست دەکرێت کە لە کاتی درووستکردنی پەنیر جیا دەکرێتەوە بە چەند پڕۆسەیەکی میکانی؛ ئەمە باوتریان و باشترنیانە چونکە پڕۆتینەکە هەر نۆ جۆر ترشە ئەمینە سەرەکیەکانی تێدایە بەڵام چونکە تامی ناخۆشە زۆربەی جار چەند جۆرێک تامی جیاوازی تێدەکرێت وەک ڤانێلا، شلیک لەگەڵ مەوادی حافزە تا تێک نەچێت.
هەروەها کۆمپانیاکان دوو جۆری سەرەکی بەرهەم دەهێنن؛ پڕۆتینی وای مۆکەڕەز (Whey Concentrate) و پڕۆتینی وای جیاکراوەی بێ لاکتۆز (Whey isolate).
2- پڕۆتینی کازەیاین (casein protein): ئەم جۆرە لە پڕۆتینی کازەینی ناو شیر درووست دەکرێت و هەرسکردنی قورسترە لە چاو پڕۆتینی وای و بەهەمان شێوە هەر نۆ جۆر ترشە ئەمینە سەرەکیەکانی تێدایە و تامی ناخۆشە؛ زۆربەی جار چەند جۆرێک تامی جیاوازی تێدەکرێت وەک ڤانێلا، شلیک لەگەڵ مەوادی حافزە تا تێک نەچێت.
3- پڕۆتینی درووستکراو لە سۆیا.
4- پڕۆتینی درووستکراو لە برنج.
5- پڕۆتینی درووستکراو لە دەنکی پیا (pea protein) جۆرە ڕووەکێکە.
6- پڕۆتینی درووستکراو لە سپێنەی هێلکە؛ لە ئێستادا کەمتر درووست دەکرێت بەڵام ئامادەکردنی لە ماڵەوە ئاسانترە.
7- پڕۆتینی درووستکراو لە گۆشتی مانگا: دوای جیاکردنەوەی بەز و چەوری لە گۆشت و بە شێوەی پاودەری کرایاتین (creatine) یان تێکەڵەی کرایاتنین و (BCAAs) بەرهەم دەهێنرێت.
8- پڕۆتینی درووستکراو لە ترشە ئەمینە لقدارەکان (BCAAs).
$جۆری پاودەری بەگوێرەی تام و چێژی ناوی:$
1- پاوەدەری پڕۆتینی بێ تام و چێژ.
2- پاوەدەری پڕۆتینی بە تام و چێژی درووستکراو؛ وەک ماددەی ئەسپارتایم.
3- پاوەدەری پڕۆتینی بە تام و چێژی سرووشتی. [1]

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Group: Articles
Content category: Sport
Content category: Medical
Country - Province: South Kurdistan
Document Type: Original language
Language - Dialect: Kurdish - Sorani
Language - Dialect: English
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Added by ( Rozhgar Kerkuki ) on 10-12-2022
This article has been reviewed and released by ( Rapar Osman Uzery ) on 10-12-2022
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