Zimbalwa izithasiselo ezidume njenge-whey protein. Ayithembisi izinguquko ezinkulu, kodwa ingakusiza ukwakha imisipha. Ngokungafani nezithako eziningi, lolu hlobo lwamaprotheni luye lwacwaningwa kakhulu futhi kunobufakazi obubonisa ukuthi lusiza kanjani nokuthi lungalimaza kanjani. Kuvame ukugqugquzelwa njengesengezo sabakhi bomzimba abangathi sína, kodwa empeleni akunangozi uma kuqhathaniswa.
Akuwona wonke amaprotheni afanayo. Amanye amafomu, njenge-whey, angcono kunamanye. Amaprotheni e-Whey aqukethe uxhaxha olumangalisayo lwama-amino acid abalulekile, angena ngokushesha. Ucwaningo oluningi lubonisa ukuthi lungakusiza ukwandisa amandla, ukuzuza imisipha, futhi ulahlekelwe amanani abalulekile wamafutha omzimba. Nokho, i-whey ingaphezu nje kwamaprotheni. Iqukethe ezinye izakhi eziningi, ezinye zinemiphumela enamandla yezinto eziphilayo.
Iyini iphrotheni ye-whey?
Lolu hlobo lwamaprotheni aluyona into engaphezu kwamaprotheni whey etholakala obisini lwenkomo. I-whey ihlukaniswa lapho ushizi ukhiqizwa; ama-enzyme asetshenziselwa ukuhlukanisa i-whey kushizi. Bese iphelelwa amanzi emzimbeni bese iphenduka impushana, okuyikhona esikuthatha ngezimpushana noma amaphilisi.
Njengenye yama-macronutrients amathathu, amaprotheni ayingxenye ebalulekile yokudla kwakho. Amanye ama-macronutrients amabili ama-carbohydrate namafutha. Ezinye izidlo zine-carb ephansi kanti ezinye zinamafutha aphansi, kodwa amaprotheni awanakuxoxisana. Udinga amaprotheni ekudleni kwakho ukuze uhlale unempilo.
Ukusetshenziswa kwe-supplementation kungakusiza ukufeza amanani adingekayo osuku lwakho, ngaphandle kokwandisa ukusetshenziswa kwama-carbohydrate noma amafutha ngokudla. I-Whey protein iyingxube yamaprotheni ahlukanisiwe ne-whey, okuyingxenye yobisi ehlukanisayo ngesikhathi sokwenza ushizi. Ubisi empeleni luqukethe izinhlobo ezimbili eziyinhloko zamaprotheni: i-casein (80%) kanye ne-whey (20%).
I-Whey itholakala engxenyeni enamanzi yobisi. Lapho ushizi ukhiqizwa, izingxenye ezinamafutha zobisi ziyajiya futhi i-whey ihlukaniswe njengomkhiqizo. Uma uke wavula isitsha seyogathi futhi wabona uketshezi luntanta phezulu, lokho kuyi-whey. Abenzi bakashizi babevame ukuyilahla ngaphambi kokuthola inani layo lokuthengisa.
Ngemva kokuhlukaniswa ngesikhathi sokukhiqizwa kukashizi, i-whey idlula ezinyathelweni ezimbalwa zokucubungula ukuze ibe yilokho abantu abavame ukukubona njengeprotheyini ye-whey: impushana efakwa ekuxubeni, esikhundleni sokudla, kanye nama-protein bars. whey amaprotheni ayinambitheki kahle iyodwa, ngakho-ke ngokuvamile inokunambitheka.
Kubalulekile ukufunda uhlu lwezithako, njengoba eminye imikhiqizo ingase ibe nezithasiselo ezingenampilo ezifana noshukela ocolile. Ukuthatha amaprotheni e-whey kuyindlela elula yokwengeza amaprotheni phezu kokudla kwakho kwansuku zonke. Lokhu kungaba okubalulekile kubakhi bomzimba kanye nabahamba ejimini, kanye nakubantu abadinga ukuncipha noma bavele baswele amaprotheni ekudleni kwabo.
Amaprotheni amaningi ane-flavored whey nawo amnandi kakhulu futhi angasetshenziswa ukwengeza ukunambitheka okumangalisayo kumaresiphi anempilo njengama-smoothies. I-Buttermilk ngokuvamile ibekezelelwa kahle, nakuba abantu abanokungabekezelelani kwe-lactose kufanele baqaphele, futhi abanye abantu bangase baguliswe yiwo.
Udinga inani elingakanani?
Isihloko se-Harvard Health sithi umuntu onganyakazi kufanele abe nakho 0 amagremu amaprotheni nge-36 kg yesisindo somzimba ngosuku. Lokho amagremu angu-54 wamaprotheni ngosuku uma unesisindo esingamaphawundi angu-68.
Uma usebenza noma uzama ukugcina imisipha yemisipha ngenkathi ulahlekelwa isisindo, amaprotheni akho adinga ukwanda cishe 0 kuya ku-54 amagremu nge-0 kilos yesisindo somzimba, ngokusho kocwaningo lwango-4 ku-Nutrition Bulletin. Lokho kungu-2016 kuya ku-81 amagremu weprotheyini ngephawundi elilodwa lesisindo somzimba womuntu wamaphawundi angu-135. Inombolo iyanda uma usebenza ngoba izicubu zemisipha ziyaphuka futhi zidinga ukwakhiwa kabusha ngamaprotheni.
Kungakhathaliseki ukuthi ungumgijimi noma uphakamisa izinsimbi, umzimba wakho wephula amaprotheni ngokushesha kunomuntu ongawuvocavoci. Lokho kusho ukuthi udinga amaprotheni amaningi, futhi isithasiselo singakusiza ukuthi ukwandise ekudleni kwakho.
Umthamo ovame ukutuswa yizipuni ezi-1 kuye kwezingu-2 (cishe amagremu angama-25 kuye kwangama-50) ngosuku, imvamisa ngemuva kokujima. Kunconywa ukuthi ulandele imiyalelo yesevisi emaphaketheni. Qaphela ukuthi uma ukudla kwethu amaprotheni sekuvele kuphezulu, ukwengeza amaprotheni e-whey ngaphezu kwalokho okudlayo kungase kungadingeki ngokuphelele.
Ukukhathazeka ngamaprotheni abangela ukulimala kwezinso kanye nokuba nomthelela ekwakhiweni kwamathambo akudingekile. Kodwa-ke, abantu abanezinkinga zamanje zezinso noma zesibindi bangase bafune ukugwema amaprotheni e-whey noma okungenani bathintane nochwepheshe wezokwelapha ngaphambi kokuyithatha.
Yiziphi izinzuzo ezinikezwa i-Whey protein?
Ucwaningo lwango-2016 olushicilelwe ku-Sports Medicine lubonisa ukuthi ukwengeza i-whey protein kungakusiza ukwakha imisipha ngokushesha futhi ube namandla ngisho noma kuqhathaniswa nezinye izithasiselo zamaprotheni ezingenawo ama-whey. Lolu cwaningo lubalulekile ngoba lubonisa ukuthi i-whey protein iwusizo kakhulu kunezinye izithako zamaprotheni. Okunye okukhethwa kukho yi-pea protein, amaprotheni e-soy, nezinye eziningana zezilwane nezitshalo.
Enye yezinto eyenza amaprotheni e-whey aphumelele kakhulu ama-amino acid aqukethe. Wonke amaprotheni enziwe ngama-amino acid. Emzimbeni womuntu, kukhona ingqikithi engama-20, kusho isihloko esivela eNyuvesi yase-Arizona, futhi ngamunye udlala indima ehlukile. Kubalulekile ukuthi ube nazo zonke ekudleni kwakho, kodwa umzimba wakho wenza ezimbalwa zazo. I ama-amino acid ayisishiyagalolunye abalulekile azikwazi ukukhiqizwa ngumzimba. Yingakho kufanele uwathole ekudleni kwakho kuphela.
Amathathu kulawa ma-amino acid abalulekile ayathakazelisa ikakhulukazi kulabo abafuna ukwakha imisipha. Izingcingo i-branched chain amino acid, okuyi-isoleucine, i-leucine, ne-valine, abonakala ebaluleke kakhulu enqubweni yokwakha imisipha. Eqinisweni, ucwaningo lwango-2017 olwanyatheliswa ku-Frontiers in Physiology lubonisa ukuthi ukuthatha lawo ma-amino acid amathathu kuphela kwakwanele ukukhuthaza ukukhula kwemisipha.
Amaprotheni e-whey aphakeme kakhulu kulawa ma-amino acid, okwenza kube uhlobo olunamandla lwamaprotheni ekwakheni imisipha.
Ingabe amaprotheni e-whey angakwenza ulahlekelwe isisindo?
Uma uzama ukwehlisa isisindo, udinga ukunciphisa inani lamakholori owadlayo. Nokho, izidingo zakho zamaphrotheni empeleni ziyanda, azinciphi. Lokho kusho ukuthi udinga ukwandisa inani lamaprotheni ekudleni kwakho ngenkathi udla ukudla okuncane.
Ukwengeza i-protein supplement kuyasiza ngoba ayishothi eligxilile lamaprotheni anama-calories ambalwa. Isibonelo, ukudla kuvame ukuba khona 24 amagremu amaprotheni nama-calories angu-110. Leso ingxenye ebalulekile yesidingo sakho sephrotheni sosuku esinama-calories ambalwa kunethini le-cola.
Ukudla okunamaprotheni amaningi kungazuzisa impilo yakho uma ulwela ukuncipha. Amaprotheni aqeda ukulamba kwakho isikhathi eside kunamafutha noma ama-carbohydrate. Uma udla kancane, kulula ukunciphisa umzimba. Ukunciphisa umzimba kusiza ezingozini eziningi zempilo, njengesifo senhliziyo nesifo sikashukela.
Ngakolunye uhlangothi, i-whey protein powder ingakusiza ukuthi uzuze noma ugcine isisindo. Uma une-metabolism esheshayo noma unenkinga yokudla ngokwanele, ama-whey protein shakes angaqinisa ukudla kwakho. Ukudla amaprotheni awuketshezi akukhathazi ohlelweni lwakho lokugaya njengenyama evamile noma amaprotheni emifino. Ukuphuza i-protein shake kusho ukuthi isisu sakho akudingeki sisebenze kanzima ukuze sisigaye. Futhi, ama-whey protein powders ngokuvamile anambitheka kamnandi.
Yiziphi izingozi ezikhona?
Njenganoma yisiphi isithako, amaprotheni e-whey anezingozi ezingaba khona, ikakhulukazi uma udla kakhulu. Iphrotheni ye-whey iphephile kubantu abaningi, kodwa kusekhona okunye okuhlukile okufanele kucatshangelwe.
Izinkinga zokugaya
Njengoba itholakala obisini, i-whey protein ingaba nzima esiswini. Uma uku i-lactose ayibekezelelani noma i-allergic kubisi, gwema lesi sithasiselo. Khetha impushana yephrotheni yemifino esikhundleni salokho. Njengoba amaprotheni e-whey ngokuvamile enambitheka kangcono uma exutshwe nobisi, kungase kube nzima ukugayeka.
abakhiqizi abangathembekile
Ingozi yangempela ye-whey protein ayilula njengomphumela ongaseceleni. Ingozi yangempela isembonini yezithasiselo ngokwayo. Njengoba ungeke ukwazi ukuqapha ngokucophelela zonke izithasiselo ezenziwayo, eminye imikhiqizo engaphelele iyanyamalala.
Inhlangano ebizwa ngokuthi i-Clean Label Project ihlole imikhiqizo yamaprotheni angu-134 yathola ukuthi eminingi yayo iqukethe izinsimbi ezinzima ezingaba yingozi empilweni. Ezinye zazo bekungama-pesticides kanti ezinye bekungama-carcinogens njenge-BPA. Inkinga yayiyimikhuba yokukhiqiza engabazekayo, eyabangela ukungcoliswa kwezimpushana.
Yiziphi izingozi ezikhona ekudleni okunamaphrotheni amaningi?
Kuningi ukuphikisana ngezingozi zokudla okunamaphrotheni amaningi. Izithako ze-Whey protein zenza kube lula kakhulu ukwandisa ukudla kwakho amaprotheni, okusho ukuthi ungadla ukudla okunamaphrotheni amaningi ngaphandle kokusutha kakhulu.
Ngisho noma usebenzisa ukudla okuphelele, kusekhona impikiswano ezungeze ukudla okunamaprotheni amaningi. Ezinye zezikhalo wukuthi nciphisa amathambo futhi kulimaze izinso. Kodwa-ke, ngokusho kocwaningo luka-2015 olushicilelwe ku-Advances in Nutrition, ayikho ingozi engokwemvelo ekudleni okunamaprotheni amaningi kubantu abanempilo.
izinkinga zezinso
Ukudla okunamaprotheni amaningi kuyingozi kuphela uma unezinkinga zezinso ezivele zikhona. Ngemva kokuba amaprotheni egaywe futhi asetshenziswa, kunemikhiqizo okufanele izinso izikhiphe egazini. Bakhipha udoti ongafuni ukuntanta emzimbeni wakho. Lapho udla amaprotheni amaningi, kulapho izinso zakho kufanele zenze umsebenzi omningi.
Uma unesifo sezinso, kufanele uthintane nodokotela wakho ngaphambi kokusebenzisa isithasiselo se-whey protein. Uma kungenjalo, amaprotheni engeziwe ekudleni kwakho awayona ingozi. Eqinisweni, ucwaningo lwango-2016 olwanyatheliswa kuyi-Journal of the International Society of Sports Nutrition lubonise ukuthi amadoda adla amagremu angu-3 amaprotheni ngekhilogremu yesisindo somzimba izinyanga ezine awazange abe nemiphumela emibi. Lokho kucishe kube kathathu inani lamaprotheni umuntu osebenzayo alidingayo.