Izinzuzo Eziyi-10 Zezempilo Ezisuselwa Ebufakazini Zamaphrotheni E Whey

-Delile

• 1. I-Whey ingumthombo omuhle kakhulu wamaphrotheni aphezulu
• 2. Amaphrotheni ka Whey Akhuthaza Ukukhula Kwemisipha
• 3. Amaprotheni ka-Whey Anganciphisa Ukucindezelwa Kwegazi
• 4. Amaphrotheni ka Whey Angasiza Ekwelapheni Uhlobo Lwesibili Lwesifo Sikashukela
• 5. Amaphrotheni ka Whey Angasiza Ekunciphiseni Ukuvuvukala
• 6. Amaphrotheni kaW Whey Angazuzisa Ngezifo Zamathumbu Asezivuvukala
• 7. Amaphrotheni ka-Whey Angathuthukisa Ukuvikelwa Kwe-Antioxidant Yomzimba
• 8.Amaprotheni we-Whey Angaba Nemiphumela Ezuzisayo Kumafutha Egazi
• 9. Amaphrotheni ka Whey asutha kakhulu (ukugcwalisa), okungasiza ekunciphiseni indlala
• 10. Amaphrotheni E-Whey Angakusiza Ukwehlisa Isisindo
• Imiphumela emibi, Isikali, nokuthi Ungayisebenzisa Kanjani

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Amaprotheni we-Whey aphakathi kwezithasiselo ezifundwa kakhulu emhlabeni, futhi ngesizathu esihle.

Inomsoco ophakeme kakhulu, futhi izifundo zesayensi ziveze izinzuzo eziningi zezempilo.

Nazi izinzuzo ze-10 zezempilo ze-whey protein esekelwa izifundo zabantu.

1. I-Whey ingumthombo omuhle kakhulu wamaphrotheni aphezulu

Amaprotheni we-Whey yingxenyana yamaprotheni we-whey, okuwuketshezi oluhlukaniswa nobisi ngenkathi kukhiqizwa ushizi.

Yiprotheni ephelele, esezingeni eliphezulu, equkethe wonke ama-amino acid abalulekile.

Ngaphezu kwalokho, iyancipha kakhulu, imuncwa emathunjini ngokushesha uma iqhathaniswa nezinye izinhlobo zamaprotheni ().

Lezi zimfanelo zenza kube omunye wemithombo yokudla engcono kakhulu yamaprotheni atholakalayo.

Kunezinhlobo ezintathu eziyinhloko ze-whey protein powder, i-concentrate (WPC), i -olate (WPI), ne-hydrolyzate (WPH).

Ukugxila kuhlobo oluvame kakhulu, futhi futhi kushibhile.

Njengesengezo sokudla, i-whey protein ithandwa kakhulu phakathi kwabakhi bomzimba, abagijimi, nabanye abafuna amaprotheni angeziwe ekudleni kwabo.

Amaprotheni we-Whey anenani eliphakeme kakhulu lokudla okunempilo, futhi ingenye yemithombo yokudla engcono kakhulu yamaprotheni asezingeni eliphakeme. Iyancipha kakhulu, futhi imuncwa ngokushesha uma iqhathaniswa namanye amaprotheni.

2. Amaphrotheni ka Whey Akhuthaza Ukukhula Kwemisipha

Imisipha yemvelo iyehla ngokweminyaka.

Lokhu kuvame ukuholela ekuzuzeni amafutha futhi kuphakamisa ingozi yezifo eziningi ezingamahlalakhona.

Kodwa-ke, lolu shintsho olubi ekwakhiweni komzimba lungancishiswa ngokwengxenye, luvinjelwe, noma lubuyiselwe emuva ngenhlanganisela yokuqeqeshwa kwamandla nokudla okwanele.

Ukuqeqeshwa kwamandla okuhambisana nokusetshenziswa kokudla okunama-protein amaningi noma izithasiselo zamaprotheni kukhonjiswe njengecebo lokuvikela elisebenzayo ().

Okusebenza ngokukhethekile yimithombo yamaprotheni esezingeni eliphakeme, njenge-whey, enothe nge-amino acid ebizwa nge-branched-chain ebizwa nge-leucine.

ILeucine iyinhlangano ekhuthaza kakhulu ukukhula (i-anabolic) yama-amino acid ().

Ngalesi sizathu, i-whey protein iyasebenza ekuvikeleni ukulahleka kwemisipha okuhlobene nobudala, kanye namandla athuthukisiwe nomzimba obukeka kangcono ().

Ukukhula kwemisipha, amaprotheni we-whey akhonjiswe ukuthi angconywana uma kuqhathaniswa nezinye izinhlobo zamaprotheni, njenge-casein noma i-soy (,,).

Kodwa-ke, ngaphandle kokuthi ukudla kwakho sekuvele kunamaprotheni, izithasiselo mhlawumbe ngeke zenze umehluko omkhulu.

Amaprotheni we-Whey ahle kakhulu ekukhuthazeni ukukhula kwemisipha nokunakekelwa lapho kuhlanganiswa nokuqeqeshwa kwamandla.

3. Amaprotheni ka-Whey Anganciphisa Ukucindezelwa Kwegazi

Umfutho wegazi ophakeme ngokungajwayelekile (umfutho wegazi ophakeme) ungenye yezinto ezibangela ingozi yesifo senhliziyo.

Izifundo eziningi zixhumanise ukusetshenziswa kwemikhiqizo yobisi nomfutho wegazi owehlisiwe (,,,).

Lo mphumela ubhekiswe emndenini wama-peptide aphefumula ngobisi, okuthiwa "ama-angiotensin-converting-enzyme inhibitors" (ACE-inhibitors) (,, 13).

Kumaphrotheni ama-whey, ama-ACE-inhibitors abizwa ngokuthi ama-lactokinins (). Izifundo eziningana zezilwane zikhombisile imiphumela yazo ezuzisayo ekucindezelekeni kwegazi (,).

Inani elilinganiselwe lezifundo zabantu liphenye umphumela wamaprotheni we-whey kumfutho wegazi, futhi ochwepheshe abaningi babheka ubufakazi njengobungeke buphelele.

Ucwaningo olulodwa kubantu abakhuluphele ngokweqile lukhombise ukuthi ukuxhaswa kwamaprotheni nge-whey, i-54 g / ngosuku amasonto ayi-12, kwehlise umfutho wegazi we-systolic ngo-4%. Amanye amaprotheni obisi (casein) abe nemiphumela efanayo ().

Lokhu kusekelwa olunye ucwaningo oluthola imiphumela ebalulekile lapho ababambiqhaza benikezwa i-whey protein concentrate (22 g / ngosuku) amasonto ayisithupha.

Kodwa-ke, umfutho wegazi wehla kuphela kulabo ababenomfutho wegazi ophakeme noma ophakeme kancane ukuqala ngo- (18).

Akukho miphumela ebalulekile ekucindezelweni kwegazi okutholakele ocwaningweni olusebenzise amanani aphansi kakhulu we-whey protein (engaphansi kuka-3.25 g / ngosuku) exutshwe esiphuzweni sobisi ().

Amaprotheni we-Whey anganciphisa ukucindezelwa kwegazi kubantu abane-high blood pressure. Lokhu kungenxa yama-peptide e-bioactive abizwa ngama-lactokinins.

4. Amaphrotheni ka Whey Angasiza Ekwelapheni Uhlobo Lwesibili Lwesifo Sikashukela

Uhlobo lwesibili sikashukela yisifo esingelapheki esibonakala ngoshukela ophakeme wegazi kanye nokusebenza kahle kwe-insulin.

I-insulini yihomoni okufanele ikhuthaze ukutholwa kukashukela egazini kumaseli, ukuyigcina ngaphakathi kwemingcele enempilo.

Amaphrotheni we-Whey atholakale esebenza ngempumelelo ekulinganiseni ushukela wegazi, okwandisa womabili amazinga e-insulin nokuzwela emiphumeleni yawo (,,,).

Uma iqhathaniswa neminye imithombo yamaprotheni, efana neqanda elimhlophe noma inhlanzi, iprotheni yama-whey ibonakala inamandla aphezulu (,).

Lezi zakhiwo zamaphrotheni we-whey zingaqhathaniswa nezidakamizwa zesifo sikashukela, njenge-sulfonylurea ().

Njengomphumela, amaprotheni we-whey angasetshenziswa ngempumelelo njengokwelashwa okwengeziwe kohlobo lwesifo sikashukela sohlobo 2.

Ukuthatha isengezo se-whey protein ngaphambi noma ngokudla okuphezulu kwe-carb kukhonjisiwe ukukala ushukela wegazi kubantu bobabili abaphilile bese uthayipha abanesifo sikashukela se-2 ().

Amaprotheni we-Whey asebenza ngokulinganisela amazinga kashukela egazi, ikakhulukazi uma ethathwa ngaphambi noma ngokudla okuphezulu kwe-carb. Kungasiza kakhulu kubantu abanesifo sikashukela sohlobo 2.

5. Amaphrotheni ka Whey Angasiza Ekunciphiseni Ukuvuvukala

Ukuvuvukala kuyingxenye yokuphendula komzimba ekulimaleni. Ukuvuvukala kwesikhashana kuyazuzisa, kepha ezimweni ezithile kungahle kube okungapheli.

Ukuvuvukala okungapheli kungaba yingozi, futhi kuyingcuphe yezifo eziningi. Kungakhombisa izinkinga zempilo eziyisisekelo noma imikhuba emibi yokuphila.

Ucwaningo olukhulu lokubuyekeza luthole ukuthi imithamo ephezulu yama-whey protein supplements inciphise kakhulu amaprotheni asebenza nge-C (CRP), uphawu oluyinhloko lokuvuvukala emzimbeni ().

Izilinganiso eziphakeme zamaprotheni we-whey zikhonjisiwe ukunciphisa amazinga egazi amaprotheni asebenzayo e-C, okukhombisa ukuthi angasiza ukunciphisa ukuvuvukala.

6. Amaphrotheni kaW Whey Angazuzisa Ngezifo Zamathumbu Asezivuvukala

Isifo samathumbu esivuthayo yisimo esivezwa ukuvuvukala okungapheli kulwelwesi lokugaya ukudla.

Kuyigama elihlangene lesifo sikaCrohn nesifo sezilonda emathunjini.

Kuwo womabili amagundane nakubantu, ukutholakala kwamaphrotheni supplementation kutholakale kunemiphumela ezuzisayo kwizifo zamathumbu ezivuthayo (,).

Kodwa-ke, ubufakazi obutholakalayo bubuthakathaka futhi kudingeka izifundo ezengeziwe ngaphambi kokuba kwenziwe noma yiziphi izimangalo eziqinile.

Izithasiselo ze-Whey zingaba nemiphumela ezuzisayo kwizifo zamathumbu ezivuthayo.

7. Amaphrotheni ka-Whey Angathuthukisa Ukuvikelwa Kwe-Antioxidant Yomzimba

Ama-antioxidants yizinto ezisebenza ngokumelene ne-oxidation emzimbeni, ezinciphisa ukucindezelwa kwe-oxidative futhi zinciphisa ubungozi bezifo ezahlukahlukene ezingamahlalakhona.

Enye yama-antioxidants abaluleke kakhulu kubantu yi-glutathione.

Ngokungafani nama-antioxidants amaningi esiwathola ekudleni, i-glutathione ikhiqizwa ngumzimba.

Emzimbeni, ukukhiqizwa kwe-glutathione kuncike ekunikezelweni kwama-amino acid amaningana, njenge-cysteine, kwesinye isikhathi yokutholakala okulinganiselwe.

Ngalesi sizathu, ukudla okune-cysteine ​​ephezulu, njenge-whey protein, kungakhuphula izivikeli zomzimba zemvelo zokulwa ne-antioxidant (,).

Izifundo eziningi kubo bobabili abantu namagundane zithole ukuthi amaprotheni we-whey anganciphisa ukucindezeleka okwenziwe nge-oxidative futhi akhuphule amazinga e-glutathione (,,,).

I-Whey protein supplementation ingaqinisa izivikeli mzimba zomzimba ngokukhuthaza ukwakheka kwe-glutathione, enye yama-antioxidants ayinhloko emzimbeni.

8.Amaprotheni we-Whey Angaba Nemiphumela Ezuzisayo Kumafutha Egazi

I-cholesterol ephezulu, ikakhulukazi i-cholesterol ye-LDL, iyingozi engozini yesifo senhliziyo.

Kokunye ucwaningo kubantu abakhuluphele ngokweqile, ama-gramu angama-54 amaprotheni ama-whey ngosuku, amasonto ayi-12, aholele ekwehlisweni okukhulu kwenani kanye ne-LDL ("embi") cholesterol ().

Olunye ucwaningo alutholanga imiphumela efanayo kwi-cholesterol yegazi (18,), kepha ukungabi nomphumela kungahle kube ngenxa yomehluko ekwakhiweni kokufunda.

Izifundo ezengeziwe ziyadingeka ngaphambi kokuba kwenziwe noma iziphi iziphetho.

Isikhathi eside, umthamo ophezulu we-whey protein supplementation ungehlisa amazinga e-cholesterol. Ubufakazi bukhawulelwe kakhulu kuleli phuzu.

9. Amaphrotheni ka Whey asutha kakhulu (ukugcwalisa), okungasiza ekunciphiseni indlala

Ukusutha yigama elisetshenziselwa ukuchaza umuzwa wokugcwala esikuthola ngemuva kokudla isidlo.

Kuphambene nesifiso nendlala, futhi kufanele kucindezele izifiso zokudla nesifiso sokudla.

Okunye ukudla kusutha kakhulu kunokunye, umphumela ohlanganyele ngokwengxenye ukwakheka kwawo kwe-macronutrient (protein, carb, fat).

Amaprotheni yiwona agcwalisa kakhulu ama-macronutrients amathathu ().

Kodwa-ke, akuwona wonke amaprotheni anomthelela ofanayo ekusuthweni. Amaprotheni we-Whey abonakala esutha kakhulu kunezinye izinhlobo zamaprotheni, njenge-casein ne-soy (,).

Lezi zakhiwo zikwenza kube lusizo ikakhulukazi kulabo abadinga ukudla amakhalori ambalwa futhi banciphise isisindo.

Amaprotheni we-Whey asutha kakhulu (ukugcwalisa), nangaphezulu kakhulu kunezinye izinhlobo zamaprotheni. Lokhu kwenza kube ukwengeza okuwusizo ekudleni kokunciphisa umzimba.

10. Amaphrotheni E-Whey Angakusiza Ukwehlisa Isisindo

Ukusetshenziswa okwandisiwe kwamaprotheni kuyindlela eyaziwayo yokwehlisa isisindo (,,).

Ukudla amaprotheni amaningi kungakhuthaza ukulahleka kwamafutha ngo:

• Ukucindezela isifiso sokudla, okuholela ekwehliseni ukungena kwekhalori ().
• Ukukhuthaza umzimba, kukusiza ushise ama-calories amaningi (,).
• Ukusiza ukugcina ubukhulu bemisipha lapho ulahla isisindo ().

Amaprotheni we-Whey akhonjiswe ukuthi asebenza kakhulu, futhi angaba nomthelela ophakeme ekushiseni kwamafutha nokusutha uma kuqhathaniswa nezinye izinhlobo zamaprotheni (,,,,).

Ukudla amaprotheni amaningi kuyindlela ephumelela kakhulu yokwehlisa isisindo, futhi ezinye izifundo zibonisa ukuthi amaprotheni we-whey angaba nemiphumela emikhulu kakhulu kunezinye izinhlobo zamaprotheni.

Imiphumela emibi, Isikali, nokuthi Ungayisebenzisa Kanjani

Amaprotheni we-Whey kulula kakhulu ukuwafaka ekudleni.

Kuthengiswa njengempuphu engangezwa kuma-smoothies, ama-yogurts, noma nje ahlanganiswe namanzi noma ubisi. Kukhona ukukhetha okubanzi okutholakala ku-Amazon.

Ama-25-50 amagremu ngosuku (ama-1-2 scoops) isilinganiso esinconywayo, kepha qiniseka ukuthi ulandela imiyalo yokulinganisa kupakethe.

Khumbula ukuthi ukuthatha amaprotheni amaningi akusizi ngalutho. Umzimba ungasebenzisa kuphela inani elilinganiselwe lamaprotheni ngesikhathi esithile.

Ukusetshenziswa ngokweqile kungadala nezinkinga zokugaya ukudla, ezifana nesicanucanu, ubuhlungu, ukuqunjelwa, ukuqunjelwa, ukuqumba, nokuhuda.

Kodwa-ke, ukusetshenziswa ngokulingene kwama-whey protein supplements kubekezelelwa kahle ngabantu abaningi, ngaphandle kokumbalwa.

Uma ungabekezelelani ne-lactose, i-whey protein hydrolyzate noma yehlukanisa ingahle ifaneleke kunokugxila. Uma ngabe uke waba nezinkinga zesibindi noma zezinso, ke thintana nodokotela ngaphambi kokuthatha isengezo samaprotheni.

Ekupheleni kosuku, amaprotheni wewhyy akuyona nje indlela elula yokuqinisa ukudla kwakho kwamaprotheni, nawo angaba nezinzuzo zezempilo ezinamandla.