Mashoma ekuwedzera ane mukurumbira sewhey protein. Iyo haivimbisi shanduko huru, asi inogona kukubatsira iwe kuvaka tsandanyama. Kusiyana nevakawanda vanowedzera, rudzi urwu rweprotein rwakatsvakurudzwa zvakanyanya uye pane humbowo hunoratidza kuti inobatsira sei uye kuti inogona kukuvadza sei. Inowanzo kusimudzirwa sekuwedzera kune vakakomba bodybuilders, asi muchokwadi haina kukuvadza.
Haasi mapuroteni ese akafanana. Mamwe mafomu, senge whey, ari nani pane mamwe. Whey protein ine mutsara unoshamisa weakakosha amino acids, ayo anokurumidza kubatwa. Zvidzidzo zvakawanda zvinoratidza kuti zvinogona kukubatsira kuwedzera simba, kuwana tsandanyama, uye kurasikirwa nemafuta akawanda emuviri. Zvisinei, whey inopfuura mapuroteni chete. Rine zvimwe zvinovaka muviri zvakawanda, zvimwe zvine simba rezvinhu zvipenyu.
Chii chinonzi whey protein?
Mhando iyi yeprotein haisi chinhu kunze kweprotein whey inobva mumukaka wemombe. Iyo whey inoparadzaniswa kana cheese inogadzirwa; ma enzymes anoshandiswa kuparadzanisa whey kubva pachizi. Zvadaro inopera mvura uye inoshandurwa kuita hupfu, iyo yatinotora muchimiro chehupfu kana mapiritsi.
Seimwe yeatatu macronutrients, mapuroteni chikamu chakakosha chekudya kwako. Mamwe maviri macronutrients macarbohydrates uye mafuta. Zvimwe zvikafu zvakaderera carb uye zvimwe zvine mafuta mashoma, asi mapuroteni haataurike. Unoda mapuroteni mukudya kwako kuti ugare uine hutano.
Iko kushandiswa kwekuwedzera kunogona kukubatsira iwe kuzadzisa kukosha kwakakosha kwezuva rako, pasina kuwedzera kushandiswa kwemacarbohydrates kana mafuta kuburikidza nechikafu. Whey protein musanganiswa wemapuroteni akaparadzaniswa kubva kune whey, inova chikamu chemukaka chinoparadzaniswa panguva yekugadzira cheese. Mukaka une marudzi maviri makuru emapuroteni: casein (80%) uye whey (20%).
Whey inowanikwa mumvura yemukaka. Kana cheese inogadzirwa, zvikamu zvine mafuta zvemukaka zvinobatana uye whey inoparadzaniswa sechinhu-chigadzirwa. Kana wakambovhura chigaba cheyoghurt ukaona mvura ichiyangarara ichienda kumusoro, ndiyo whey. Vagadziri vechizi vaiwanzoirasa vasati vawana kukosha kwayo kwekutengesa.
Mushure mekuparadzaniswa panguva yekugadzirwa kwechizi, iyo whey inofamba nematanho akati wandei kuti ive izvo zvinowanzozivikanwa nevanhu sewhey protein: hupfu hunowedzerwa kune kuzununguka, kutsiva chikafu, uye maprotein bars. whey protein haina kunaka kwazvo pachayo, saka kazhinji ine flavour.
Zvakakosha kuverenga iyo ingredient list, sezvo zvimwe zvigadzirwa zvingave zvisingabatsiri zvinowedzera zvakadai seshuga yakanatswa. Kutora whey protein inzira iri nyore yekuwedzera mapuroteni pamusoro pezvaunodya zuva nezuva. Izvi zvinogona kuva zvakakosha kune vanovaka muviri uye vanoenda kumitambo yekurovedza muviri, pamwe chete nevanhu vanoda kuderedza uremu kana kungoshaya mapuroteni mukudya kwavo.
Mazhinji mapuroteni ewhey anonaka zvakare anonaka uye anogona kushandiswa kuwedzera kunaka kunoshamisa kune ane hutano mabikirwo senge smoothies. Buttermilk inowanzobvumirwa zvakanaka, kunyange zvazvo vanhu vane lactose kusashivirira vanofanira kungwarira, uye vamwe vanhu vanogona kunge vachitove neropa.
Unoda huwandu hwakadii?
Chinyorwa cheHarvard Health chinoti munhu agere zvake anofanira kuva nazvo 0 magiramu eprotein pa 36 kg yehuremu hwemuviri pazuva. Ndiyo magiramu makumi mashanu nemana emapuroteni pazuva kana uchiyera makirogiramu zana.
Kana iwe uri kushanda kana kuyedza kuchengetedza tsandanyama uchiri kurasikirwa nehuremu, protein yako inoda kuwedzera kusvika 0 kusvika 54 magiramu pa 0 kilos yehuremu hwemuviri, maererano neongororo ye4 muNutrition Bulletin. Ndiyo 2016 kusvika ku81 magiramu eprotein pa 135 pound yehuremu hwemuviri wemunhu 0-pound munhu. Nhamba inowedzera kana uchinge washanda nekuti nyama yemhasuru inoputsika uye inoda kuvakwazve neprotein.
Ungave uri mumhanyi kana munhu anosimudza uremu, muviri wako unopwanya mapuroteni nekukurumidza kupfuura munhu asingaite maekisesaizi. Izvi zvinoreva kuti unoda mamwe mapuroteni, uye kuwedzera kunogona kukubatsira kuti uwedzere mukudya kwako.
Chiyero chinowanzokurudzirwa chipunu 1 kusvika ku2 (chinenge 25 kusvika ku50 gramu) pazuva, kazhinji mushure mekurovedza muviri. Inokurudzirwa kutevedzera mirairo yebasa pane yekuputira. Ziva kuti kana mapuroteni edu atove akakwira, kuwedzera whey protein pamusoro pekudya kwako ikozvino kungave kusingakodzeri zvachose.
Kunetseka pamusoro peprotein inokonzera kukuvara kweitsvo uye kupa kune osteoporosis hazvina kufanira. Zvisinei, vanhu vane matambudziko eitsvo kana echiropa iyezvino vangada kudzivisa whey protein kana kumbobvunzana nenyanzvi yezvokurapa vasati vatora.
Ndezvipi zvinobatsira zvinopa Whey protein?
Chidzidzo che2016 chakabudiswa muSports Medicine chinoratidza kuti kuwedzera whey protein kunogona kukubatsira kuvaka tsandanyama nekukurumidza uye kusimba kunyangwe kana ichienzaniswa nemamwe mapuroteni ekuwedzera asina whey. Ichi chidzidzo chakakosha nekuti chinoratidza kuti whey protein inobatsira kupfuura mamwe mapuroteni ekuwedzera. Zvimwe zvingasarudzwa pea protein, soy protein, uye dzimwe mhuka dzakawanda nezvirimwa-based.
Chimwe chezvinhu zvinoita kuti whey protein iwedzere kushanda ndeye amino acids iyo ine. Mapuroteni ese anogadzirwa neamino acids. Mumuviri wemunhu, mune huwandu hwemakumi maviri, inodaro imwe nyaya kubva kuYunivhesiti yeArizona, uye imwe neimwe inoita basa rakasiyana. Zvakakosha kuva nazvo zvese mukudya kwako, asi muviri wako unoita hushoma hwazvo. The mapfumbamwe anokosha amino acids hazvigone kugadzirwa nemuviri. Ndiko kusaka uchifanira kuvawana chete kubva pakudya kwako.
Matatu eaya akakosha amino acids anonyanya kufadza kune avo vari kutsvaga kuvaka tsandanyama. Macalls branched cheni amino acids, iyo isoleucine, leucine, uye valine, inoita seinonyanya kukosha mukugadzirisa tsandanyama. Asi izvo, ongororo ya2017 yakaburitswa muFrontiers muPhysiology inoratidza kuti kutora iwo matatu amino acids ega kwaikwana kukurudzira kukura kwemhasuru.
Whey protein inonyanya kukwirira mune aya amino acids, zvichiita kuti ive yakasimba yekuvaka tsandanyama yeprotein.
Ko whey protein inogona kuita kuti uremerwe uremu?
Paunenge uchiedza kuderedza uremu, unofanirwa kuderedza huwandu hwemacalorie aunodya. Nekudaro, mapuroteni ako anodiwa anowedzera, kwete kuderedzwa. Izvi zvinoreva kuti iwe unofanirwa kuwedzera huwandu hweprotein mukudya kwako uchidya chikafu chidiki.
Kuwedzera protein yekuwedzera kunobatsira nekuti ipfuti yakanyungudutswa yeprotein ine mashoma macalorie. Semuenzaniso, kushumira kunowanzo kutenderedza 24 magiramu emapuroteni uye 110 macalorie. Icho chikamu chakakosha cheprotein yako inodiwa kwezuva ine macalorie mashoma pane gaba recola.
A high protein diet inogona kunyatsobatsira hutano hwako kana uri kunetseka kuderedza uremu. Protein inopedza nzara yako kureba kupfuura mafuta kana makabhohaidhiretsi. Kana iwe ukadya zvishoma, zviri nyore kuderedza uremu. Kuderedza uremu kunobatsira nenjodzi zhinji dzeutano, dzakadai sehosha yemwoyo neshuga.
Kune rumwe rutivi, whey protein powder inogona kukubatsira kuwana kana kuchengetedza uremu. Kana iwe uine nekukurumidza metabolism kana uine dambudziko rekudya zvakakwana, whey protein shakes inogona kusimbisa kudya kwako. Kudya mapuroteni emvura hakunetse kune yako yekudya senyama yenguva dzose kana mapuroteni emiriwo. Kunwa protein shake zvinoreva kuti dumbu rako harifanirwe kushanda nesimba kuti rigaye. Zvakare, whey protein hupfu kazhinji inonaka zvinonaka.
Ndedzipi njodzi dziripo?
Kufanana nechero yekuwedzera, whey protein ine dzimwe njodzi dzinogona kuitika, kunyanya kana iwe ukadya yakawandisa. Whey protein yakachengeteka kune vanhu vazhinji, asi kuchine zvimwe zvinosiyana zvekufunga nezvazvo.
Zvinetso zvekudya
Sezvo yakabva mumukaka, whey protein inogona kuva yakaoma padumbu. Kana uri lactose isingashiviriri kana allergic kune mukaka, dzivisa ichi chekuwedzera. Sarudza puroteni yezvinomera upfu panzvimbo. Sezvo whey protein inowanzonaka zvirinani kana yakasanganiswa nemukaka, zvinogona kunetsa kugaya.
vagadziri vasina kuvimbika
Njodzi chaiyo yeprotein yewhey haisi nyore semhedzisiro. Ngozi chaiyo iri muindasitiri yekuwedzera pachayo. Sezvo iwe usingakwanise kunyatso tarisa chese chekuwedzera chinogadzirwa, zvimwe zvigadzirwa zvisina kukwana zvinotsvedza.
Rimwe sangano rinonzi Clean Label Project rakaedza zvigadzirwa zvemaprotein zana nemakumi matatu nemana ndokuona kuti mazhinji acho aive nesimbi dzinorema dzinogona kukanganisa hutano. Mamwe acho aive mishonga yezvipembenene uye mamwe aive macarcinogens seBPA. Dambudziko raive maitiro ekugadzira asina chokwadi, izvo zvakakonzera kusvibiswa kwehupfu.
Ndedzipi njodzi dziripo mukudya kwakawanda kweprotein?
Pane kukakavara kwakanyanya pamusoro pengozi dzekudya kweprotein yakawanda. Whey mapuroteni ekuwedzera anoita kuti zvive nyore zvakanyanya kuwedzera mapuroteni ako ekudya, zvinoreva kuti iwe unogona kudya yakakwira mapuroteni kudya pasina kuguta zvakanyanya.
Kunyangwe iwe ukashandisa zvikafu zvakakwana, kuchine kukakavara kwakatenderedza mapuroteni ekudya. Zvimwe zvezvichemo ndezvekuti kushaya simba mapfupa uye kukuvadza itsvo. Zvisinei, maererano nekuongorora kwe2015 kwakabudiswa muAdvances in Nutrition, hapana ngozi inowanikwa kune kudya kweprotein kune vanhu vane hutano.
matambudziko eitsvo
Zvokudya zvine mapuroteni zvine ngozi chete kana uine matambudziko eitsvo agara aripo. Mushure mekunge mapuroteni agayiwa uye ashandiswa, pane zvigadzirwa izvo itsvo dzinofanira kubvisa kubva muropa. Vari kubvisa tsvina yausingadi kutenderera nemuviri wako. Kuwanda kweprotein yaunodya, basa rakawanda rinofanira kuitwa neitsvo dzako.
Kana uine chirwere cheitsvo, unofanira kubvunza chiremba wako usati washandisa whey protein supplement. Zvikasadaro, mapuroteni akawedzerwa mukudya kwako hazvina hazvo njodzi. Kutaura zvazviri, chidzidzo che 2016 chakabudiswa mu Journal of the International Society of Sports Nutrition chakaratidza kuti varume vakadya kusvika 3 gramu yeprotein pa kilogram yehuremu hwemuviri kwemwedzi mina havana kuwana migumisiro yakaipa. Izvi zvinopeta katatu chiyero cheprotein chinodiwa nemunhu anoshanda.