המוח שלי לומד את תחום הבריאות והחיטוב כבר מעל ל-13.5 שנה.
ויש 2-3 נושאים שאני מדבר עליהם מאז ומעולם, ואמשיך לדבר עליהם – במילים אחרות, יש חוקים שבחיים לא יישתנו כשזה נוגע בשיפור הרכב הגוף, חיטוב והידוק כל ס“מ בגוף שלך. יש לי בלוג שקיים קרוב ל- 5 שנים, וזה נושא שלא הפסקתי לדבר עליו, למה? כי הוא פשוט עובד. קל ליישום. מצריך אפס אנרגיה והתוצאות שאת מקבלת ?
נראות מדהים במראה ונשמרות לאורך זמן.
יודעת על מה אני מדבר? על תוספת חלבון פרימיום לתבנית התזונתית שלך.
ולא, להוסיף כל חלבון, זה לא מספיק. במאמר הזה אני רוצה להראות לך את האב מזון הכי חשוב בתהליך החיטוב ולמה פספוס האב מזון הזה? זה כאילו את רצה מרתון עם משקולת של 20 ק“ג
צמודה לרגל שלך… במקום לקחת מטוס, ולסיים את המרתון ב- 5 דק’.
בעוד רגע אני רוצה לתת לך רשימה מדהימה של חלבון שאת יכולה להוסיף לתזונה שלך, שתשנה את התהליך בשבילך, תייצר לך רמות שובע שלא הכרת, תפחית את הרצון שלך למתוק ב-50% כבר בשבוע הראשון, וכמובן… תגרום לעודפי השומן לנזול עמוק מתוך התאים שלך החוצה, מעוניינת? מעולה.
לפני הכל – חשוב שתכירי את מה שקורה בעולם המדע היום, ותביני למה
תוספת של חלבון איכותי לתזונה שלך יכולה להיות התוספת הכי קטנה עם האפקט הכי משמעותי שעשית אי פעם.
קבוצת מחקרים מס‘ 1 – מצאה שרמות השובע היו גבוהות יותר אצל אנשים שדאגו לכלול יותר חלבון בתזונה שלהם, מאשר אנשים שצרכו כמויות קטנות יותר. אנשים שצרכו יותר חלבון – התפריט שלהם הכיל 30% חלבון. אנשים שצרכו פחות חלבון – התפריט שלהם הכיל 10% מסך כל התפריט.
ההבדלים? די מדהימים – המשתתפים שצרכו כ-30% חלבון מסך כל התפריט שלהם דיווחו על רמות שובע גבוהות משמעותית.
קבוצת מחקרים מס‘ 2 – במעקב שנמשך במשך 4-8 חודשים אחר אנשים שסיימו את הדיאטה שלהם וצרכו כ-18% חלבון מסך כל התפריט שלהם לאחר הדיאטה, שמרו על המשקל בצורה טובה משמעותית מאלה שצרכו ”רק“ 15% חלבון מסך התפריט. זה די מדהים, כי זה אומנם הבדל של רק שלושה אחוזים, אבל התוצאות שונות משמעותית – ומעידות שתוספת חלבון, אפילו. מינורית יכולה להיות ההבדל בין
זה שתשמרי על ה-10 ק“ג שהורדת … לתמיד ובין זה שתחזרי למעגל ההשמנה.
קבוצת מחקרים מס‘ 3 – את זה את ממש תאהבי . . . במחקר שנמשך כמעט חצי שנה החוקרים בדקו את שריפת השומן אצל המשתתפים, מצד אחד הייתה קבוצה שצרכה 80 גרם חלבון ביום, ומצד שני הייתה קבוצה שצרכה 130 גרם חלבון, איכותי… שאר התפריט היה זהה. יודעת מה התוצאות?
שריפה של פי 2 יותר שומן אצל הקבוצה שצרכה יותר חלבון איכותי!
אחת התוצאות שאותי הכי הדהימו, זאת אומרת . . . ידעתי מה העוצמה של תוספת
חלבון איכותי לתפריט, אבל המחקר האחרון, ושאר המחקרים פשוט לוקחים את זה לרמה הבאה, המסקנה?

אם תוספת של חלבון איכותי יכולה לשרוף פי 2 יותר שומן, באותו פרק הזמן ובאותה כמות המאמץ?
יש פה פריצת דרך אמיתית – מה שאומר…
שחלבון זה האב מזון הכי יעיל לחיטוב.
חלבון זו קבוצת מזונות העלית בכל מה שקשור לשריפת שומן.
אבל זה לא יכול להיות סתם חלבון. תראי, עצם תוספת חלבון לתבנית התזונתית שלך זו כבר התחלה מעולה, כי אנחנו רואים שהיום שלך ייראה אחרת לגמרי.
במקום להתעורר, לאכול איזו שטות, להמשיך את היום, להתאפק לא לאכול שטויות, להגיע לצהריים, לאכול ארוחה גדולה, להיות עייפה וכבדה בטירוף אחרי ארוחת הצהריים, להגיע הביתה בערב, ולהתחיל לטרוף את המקרר… ואחרי זה ללכת לישון עם רגשות אשם?
פה את משנה את חוקי המשחק – את שולטת על היום שלך. את מרגישה שבעה והרבה יותר קלילה במהלך היום, אין לך את הנפיחות המציקה הזאת בבטן… והכל פשוט משתנה.
אוקי, אז הבנת שתוספת חלבון איכותי יכולה לשנות את חוקי המשחק בשבילך ולהוציא אותך מהמעגל מלחמה הזה …

אבל מה זה אומר חלבון איכותי בכלל?
למרות ש99% מהאנשים לא יודעים את זה, אבל יש הגדרה מאוד ברורה לחלבון איכותי, והיא נקראת:
מדד ה- DIAAS.
המדד הזה אומר שעל כל 0.66 גרם פר ק“ג משקל גוף אנחנו נקבל 100% מחומצות האמינו ההכרחיות לגוף (תקראי את המשפט האחרון 3 פעמים).
והנה דוגמא:
אדם ששוקל 100 ק“ג ויאכל 66 גרם חלבון איכותי? יכול להכניס 100% מחומצות האמינו שהוא צריך.
מצד שני?
אדם ששוקל 100 ק“ג ויאכל 66 גרם חלבון *לא* איכותי … לא יכניס 100% מחומצות האמינו שהוא צריך.
אגב, המדד הזה גם כולל את יכולת הגוף לספוק את החלבון במערכת העיכול (זמינות ביולוגית).
ובמצב כזה אנחנו נהיה שבעים כמו שאנחנו רוצים ולא נקבל את מלוא ’הקסמים‘ שחלבון יכול לספק לגוף שלך. יש? מעולה, הגיע הזמן לרשימת החלבונים האיכותיים והפחות איכותיים:
הנה רשימה של 7 מזונות חלבון סופר איכותי (לפי מדד ה- DIAAS):
כשהמדד יראה 75% ומטה? החלבון הוא פחות איכות.
(זה אומר שרמת הספיגה שלו בגוף, תהיה ירודה, היא עדיין תהיה, אבל לא אופטימאלית)
כשהמדד יהיה 75% – 99%? זה אומר שאיכות החלבון טובה אבל עדיין לא אופטימאלית.
כשהמדד יהיה 99% ומעלה? איכות החלבון אופטימאלית.
הנה 3 הקטגוריות, מהאיכות הנמוכה יותר לגבוהה:
1. הנה רשימה של מזונות עד 50% במדד ה- DIASS (איכות יחסית ירודה):
לחם, דוחן, תפוח אדמה
2. הנה רשימה של מזונות עד 99% במדד ה- DIASS (איכות בינונית):
סובין חיטה, אפונה מבושלת, שעועית מבושלת
3. הנה רשימה של מזונות בעלי 100% ומעלה במדד ה- DIASS (איכות טובה):
סוייה (חלב סוייה, אדממה), חלב רגיל, ביצים (בשר רזה למי שאוכלת)..
ועכשיו, מנחשת מה הקטגוריה ה-4 והכי איכותית על פני כדור הארץ?
חלבוני החלב – מי גבינה וחלבון קזאין. אלה החלבונים איכותיים ביותר בעלי 140-160% במדד ה-DIAAS. ברגע שאת מכניסה אותם לתזונה שלך את מרגישה הרבה יותר שבעה, את יכולה לשמור יותר על השריר, הגוף משקיע יותר אנרגיה בשביל לפרק את החלבון, מה שמעלה את קצב חילוף החומרים וגורם לך לשרוף יותר קלוריות ביום, לפעמים זה יכול להגיע גם למאות קלוריות יותר…
לצורך ההשוואה הגוף משקיע 5% בפירוק מזונות שמגיעים מהשומן 5-6% ממזונות שמגיעים מפחמימה ו25% ממזונות שמגיעים מהחלבון! זה יתרון אדיר.
הדרך הכי טובה (כרגע מהיחידות שיש) להשיג את המזונות של קטגוריה 4 ? היא דרך אבקות חלבון. זאת אחת הסיבות שבשנתיים האחרונות עבדנו על פרוייקט מטורף – אבקת חלבון פרימיום, טעימה ומותאמת לגוף האישה. אבקת חלבון שמכילה את כל חומצות האמינו שהגוף שלך זקוק להן, נטולת שומן, בעלת החלבון הכי איכותי שקיים נכון ל-2019 שכוללת סיבים תזונתיים וסידן! שזו לגמרי פריצת דרך שמפקיצה את איכות החלבון בכמה וכמה רמות.
אם מעניין אותך לדעת איך גם את יכולה לקבל את פורמולת חלבון הפרימיום האיכותית על פני כדור הארץ שיוצרת שובע שלא הכרת, מכילה את כל חומצות האמינו שהגוף שלך חייב, מכילה סידן, סיבים תזונתיים ואת החלבון הכי איכותי וטעים?
אוהב מאוד,
ג'ניה רומסקי.
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