Amaphrotheni Anyakazisa Kanjani Ekunciphiseni Isisindo Namafutha E-Belly

-Delile

• Yini amaProtheni Shakes?
• Amaprotheni Shakes Nciphisa Indlala kanye Ukudla
• Amaphrotheni Shakes Kwangathi Ukwandisa umzimba
• Amaprotheni Shakes Kungakusiza Ukwehlisa Isisindo Futhi Belly Fat
• Amaphrotheni Anganyakazisa Futhi Angavimbela Ukulahleka Kwemisipha kanye Nokwehla Kwemethrikhi
• Amaprotheni Shakes Kungasiza Ukuvimbela Isisindo Re-Gain Ngemva Weight Loss
• Yiluphi Uhlobo Lwamaphrotheni Oluhamba phambili?
• Isikali kanye Nemiphumela engemihle
• Thatha Umlayezo Wekhaya

Amaprotheni yisakhi esibalulekile sokunciphisa isisindo.

Ukuthola okwanele kungakhuphula imetabolism yakho, kwehlise isifiso sakho sokudla futhi kukusize ulahlekelwe ngamafutha omzimba ngaphandle kokulahlekelwa yimisipha.

Ukunyakaziswa kwamaphrotheni kuyindlela elula yokwengeza amaprotheni amaningi ekudleni kwakho, futhi kukhonjisiwe ukuthi kusiza ekwehliseni isisindo.

Lo mbhalo uchaza konke odinga ukukwazi ngokunyakaziswa kwamaprotheni nokuthi kusithinta kanjani isisindo sakho.

Yini amaProtheni Shakes?

Ukunyakaziswa kwamaprotheni yiziphuzo ezenziwe ngokuxuba iprotheni powder namanzi, yize ezinye izithako nazo zingezwa.

Zingaba ukwengeza okulula ekudleni, ikakhulukazi lapho ukufinyelela kokudla okuphezulu kwamaprotheni kunqunyelwe.

Yize abantu abaningi bengazidingi ukuhlangabezana nezidingo zamaprotheni zansuku zonke, zingaba wusizo futhi uma udinga ukukhuphula ukudla kwakho ngasizathu simbe.

Ungathenga i-protein powder bese uzixuba ngokwakho, kepha ungathola nemikhiqizo eminingi ehlukahlukene yokwenziwa kuketshezi okwenziwe ngaphambilini.

Ezinye zezinhlobo ezaziwa kakhulu zeprotheni powder emakethe yilezi:

• Amaprotheni we-Whey: Kumunceke ngokushesha, kusekelwe ebisi. Kuqukethe wonke ama-amino acid () abalulekile.
• I-Casein protein: Kumuncwa kancane, kusekelwe ebisi. Kuqukethe wonke ama-amino acid ().
• Amaprotheni weSoy: Isuselwe ezitshalweni futhi iqukethe wonke ama-amino acid abalulekile. Futhi iqukethe ama-soy isoflavones, angahlinzeka ngezinzuzo ezithile zezempilo ().
• Hemp amaprotheni: Amafutha asuselwa ezitshalweni futhi aphezulu ku-omega-3 nakuma-omega-6 amafutha, kepha aphansi ku-amino acid lysine () ebalulekile.
• Ilayisi amaprotheni: Isitshalo sisekelwe futhi siphansi ku-amino acid lysine ebalulekile ().
• Ipea amaprotheni: Kususelwa ezitshalweni futhi kuphansi kuma-amino acid cystine kanye ne-methionine engabalulekile.

Eminye imikhiqizo iqukethe inhlanganisela yezinhlobo ezahlukene zeprotheni powder. Isibonelo, imikhiqizo eminingi esekwe ezitshalweni ihlanganisa izinhlobo zokugcwalisa iphrofayili ye-amino acid yomunye nomunye.

Ukunyakaziswa kwamaprotheni kungaqukatha izinhlobo ezahlukahlukene zamaprotheni, ngayinye inezici zayo.

Amaprotheni Shakes Nciphisa Indlala kanye Ukudla

Amaprotheni anganciphisa indlala nesifiso ngezindlela ezimbili eziyinhloko.

Okokuqala, kwandisa amazinga amahomoni anciphisa inkanuko afana ne-GLP-1, PYY neCCK, ngenkathi kunciphisa amazinga we-hormone yokulamba ghrelin (,,,,).

Okwesibili, amaprotheni akusiza uzizwe ugcwele isikhathi eside (,).

Kwesinye isifundo, ibhulakufesi elineprotheni ephezulu lisize ababambiqhaza ukuthi badle ama-calories angama-135 ngokuhamba kosuku ().

Kwesinye, amadoda akhuluphele ngokweqile abekade ekudleni okwehlisa isisindo andise ukudla kwawo kwamaprotheni aya kuma-25% wamakhalori aphelele. Lokhu kukhuphuka kusike izifiso ngama-60% nokudla okulula ebusuku ngesigamu ().

Ukwanda kokudla kwamaprotheni kusuka ku-15% kuya ku-30% wama-calories aphelele kusize abahlanganyeli kwesinye isifundo basebenzise ama-calories angu-441 ambalwa ngosuku ngaphandle kokuzama ukukhawulela izingxenye zabo ().

Ngaphezu kwalokho, ekupheleni kwesikhathi sokufunda samasonto angu-12, base belahlekelwe isilinganiso sama-11 lbs (5 kg) ().

Lokhu kuzamazama kungaba yindlela elula yokwengeza amaprotheni engeziwe ekudleni kwakho. Kodwa-ke, khumbula ukuthi okuningi kusengaholela kuma-calories amaningi.

Olunye ucwaningo luthole ukuthi ukuzamazama okuqukethe amagremu angama-20-80 wamaprotheni konke kwehlise indlala ngo-50-65%, kungakhathalekile inani lamaprotheni ekunyakaziseni kwabo ().

Ngakho-ke uma uzama ukunciphisa isisindo, ama-gramu angama-20 ngokunyakazisa ngakunye kubonakala kunele ukunciphisa indlala.

Amaprotheni anganciphisa isifiso sakho sokudla ngokuthinta ama-hormone akho alambile. Kungakusiza futhi ukuthi uzizwe ugcwele isikhathi eside, okungakusiza ukuthi udle kancane futhi ulahlekelwe ngamafutha omzimba.

Amaphrotheni Shakes Kwangathi Ukwandisa umzimba

Ukudla okuphezulu kwamaprotheni kungakhuphula umzimba wakho, kukusize ushise amakholori athe xaxa usuku ngalunye (,).

Lokho kuyingxenye ngoba ukudla okunamaprotheni amaningi - ikakhulukazi uma kuhlangene nokuqeqeshwa kwamandla - kungakusiza wakhe izicubu zomzimba.

Lokhu kungasheshisa imetabolism yakho ngoba imisipha ishisa ama-calories amaningi kunamafutha.

Ucwaningo olulodwa lunikeze ababambiqhaza abakhuluphele ukugoqana ngama-200 noma ama-0 amagremu wamaprotheni engeziwe ngesonto.

Labo abanikezwe iphrotheni bathola isisindo esingu-2.8 lbs (1.3 kg) ngaphezulu kulandela uhlelo lokuqeqeshwa lwamaviki angu-13 ().

Kwesinye isifundo, abacwaningi banikeze ababambiqhaza inhlanganisela yokudla nokuzamazama okuhlinzeka ngo-0.5 g / lbs noma u-1.1 g / lbs (1.2 g / kg noma 2.4 g / kg) wamaprotheni ngosuku.

Ngemuva kwamasonto ayisithupha, labo abadla amaprotheni aphezulu bathole imisipha engu-2.4 lbs (1.1 kg) futhi balahlekelwa ngamafutha angama-2.9 lbs (1.3 kg).

Kumele kuqashelwe, kepha, ukuthi ikhono lakho lokuzuza imisipha ngesikhathi sokudla kwesisindo lingaxhomeka enanini lemisipha osuvele unayo ().

Amaprotheni nawo angakhuphula imetabolism ngenxa yenani lamakhalori adingekayo ukugaya nokuwasebenzisa. Lokhu kwaziwa njengomphumela wokudla we-thermic (TEF).

Isibonelo, ama-15-30% ama-protein calories ashiswa ngesikhathi sokugaya ukudla, kuyilapho kuphela ama-5-10% we-carb calories kanye no-0-3% wama-calories ashisiwe ngesikhathi sokugaya ().

Amaphrotheni asiza ukukhulisa imetabolism ngoba amandla amaningi achithwa ekugayweni nasekusebenziseni umzimba. Kuyakusiza nokwakha imisipha, eshisa amakhalori amaningi kunamafutha.

Amaprotheni Shakes Kungakusiza Ukwehlisa Isisindo Futhi Belly Fat

Abaphenyi ngokuvamile bayavuma ukuthi ukudla okunama-protein amaningi kungakusiza ukuthi ulahlekelwe ngamafutha amaningi, ikakhulukazi amafutha avela esiswini (,).

Kwesinye isifundo, ababambiqhaza ekudleni okuhlinzeka ngama-25% ama-khalori njengoba amaprotheni alahlekelwe ngamafutha wesisu angama-10% ngemuva kwezinyanga eziyi-12 kunalabo abadla uhhafu waleyo mali ().

Kwesinye, ababambiqhaza banikezwe amanye amagremu angama-56 amaprotheni ama-whey ngosuku abelahlekelwe ama-5 lbs (2.3 kg) ngaphezulu ekupheleni kwesifundo samaviki angama-23, yize bengaguqulanga ngokusobala kokunye ekudleni kwabo ().

Ucwaningo oluhlukile luqhathanise umphumela wokudla okuhlukahlukene kwesisindo. Abahlanganyeli abasebenzisa amaprotheni amaningi balahlekelwe ama-31 lbs (14.1 kg) ezinyangeni ezi-3 - 23% ngaphezulu kunalabo abadla kancane ().

Esifundweni esisodwa sokugcina, ababambiqhaza ekudleni okuhlinzeka ngama-30% ama-calories kusuka kumaprotheni alahlekelwe ama-8.1 lbs (3.7 kg) ngaphezulu kunalawo asezidlweni ezinikela ngama-15% ama-calories avela kumaprotheni ().

Ukunyakaziswa kwamaprotheni kuyindlela elula yokwandisa ukudla kwakho kwamaprotheni nsuku zonke. Lokhu kungasiza ukukhulisa ukulahleka kwamafutha, ikakhulukazi kusuka maphakathi nesigaba sakho.

Amaphrotheni Anganyakazisa Futhi Angavimbela Ukulahleka Kwemisipha kanye Nokwehla Kwemethrikhi

Ukudla kwesisindo kuvame ukudala ukuthi ulahlekelwe yimisipha, okunganciphisa imetabolism yakho. Lokhu kwenza kube lula ukuzuza sonke isisindo emuva (nokuningi) uma usuye ekudleni.

Ukudla okuphezulu kwamaprotheni okuhlanganiswe nokuqeqeshwa kwamandla kungasiza ekuvimbeleni ingxenye yalokhu kulahleka kwemisipha kanye nokwehla komzimba (,,).

Eqinisweni, abacwaningi babika ukuthi imetabolism yababambiqhaza yehle kancane ekudleni kokunciphisa umzimba okuhlinzeka ngama-36% ama-calories njengeprotheyini kunokudla okunikeza cishe uhhafu waleyo mali ().

Ubufakazi bukhombisa ukuthi ukusebenzisa iprotheni yansukuzonke njengengxenye yokudla kwesisindo kungenza ukugcinwa kwemisipha kuze kube kathathu nohhafu kusebenze kahle ().

Ucwaningo lwabasubathi luqhathanisa ukudla okwehlisa isisindo okunikezela ngama-35% noma ama-15% ama-calories avela kumaprotheni. Kokubili ukudla kusize ababambiqhaza ukuthi balahle cishe inani elifanayo lamafutha, kepha labo abadla amaprotheni amaningi balahlekelwe yi-38% yemisipha engaphansi ().

Ukubuyekezwa kwakamuva kuphawula ukuthi ukudla kwesisindo okudlula u-0.5 g / lbs (1.0 g / kg) wamaprotheni ngosuku kungasiza abantu abadala ukuthi bagcine imisipha eminingi futhi balahle amafutha amaningi ().

Amaprotheyini anyikinywayo adliwe ngesikhathi sokudla kwesisindo kungasiza ekuvimbeleni ukulahleka kwemisipha nokwehla komzimba. Lokhu kusebenza ikakhulukazi ngokuhlanganiswa nokuqeqeshwa kwamandla.

Amaprotheni Shakes Kungasiza Ukuvimbela Isisindo Re-Gain Ngemva Weight Loss

Umphumela wamaphrotheni ku-metabolism, isifiso sokudla kanye nobukhulu bemisipha nakho kungakugcina ekutholeni amafutha owasebenze kanzima ukuwalahla.

Ucwaningo olulodwa lubika ukuthi ababambiqhaza banikeze amaprotheni amaningi alahlekelwe isisindo esiningi futhi bagcina imiphumela yabo ingcono kunaleyo enikezwe kancane.

Eqinisweni, iqembu elinamaprotheni amaningi liphinde lathola kuphela isisindo esilahlekile esingu-9%, kanti iqembu elinamaprotheni amancane liphinde lathola ama-23% ().

Olunye ucwaningo lunikeze ababambiqhaza abasanda kuqeda ukungenelela kokuncipha kwesisindo isengezo esinikeze ngama-48.2 amagremu wamaprotheni ngosuku.

Ababambiqhaza abathathe isengezo bazizwa begcwele kakhulu ngemuva kokudla futhi baphinde bathola isisindo esingaphansi ngama-50% ezinyangeni eziyisi-6 kamuva, uma kuqhathaniswa nalabo abanganikwanga isengezo ().

Ucwaningo olwehlukile luthole imiphumela efanayo ne-supplement enikeze ngamagremu angama-30 kuphela wamaprotheni ngosuku, futhi futhi ekhombisa ukuthi okuningi akukuhle kakhulu ().

Amaprotheni angeziwe, noma ngabe aqhamuka ekunyakazisweni noma ekudleni okuphelele, angasiza ukunciphisa inani lesisindo osibuyisayo ngemuva kokulahleka kwesisindo.

Yiluphi Uhlobo Lwamaphrotheni Oluhamba phambili?

Izinhlobo ezahlukahlukene zamaprotheni zinemiphumela ehlukene emzimbeni.

Isibonelo, i-whey ishesha kakhulu kune-casein, ikusiza uzizwe ungalambile esikhathini esifushane ().

Ucwaningo oluthile lubika ukuthi ama-56 amagremu we-whey protein ngosuku asize ababambiqhaza abakhuluphele nabakhuluphele kakhulu balahlekelwa ngamafutha angama-5 lbs (2.3 kg) kunenani elifanayo lamaprotheni wesoya ().

Omunye uchaza i-whey njengezikhathi ezi-3 ezisebenza kangcono ekugcineni amandla okwakha imisipha ngesikhathi sokudla kwesisindo kunamaprotheni we-soy ().

Lokho kushiwo, akuzona zonke izifundo ezivumayo ukuthi i-whey iphakeme. Isibonelo, omunye umbiko uphawula ukuthi umphumela osheshayo wokunciphisa indlala awubangeli mehluko enanini lamakhalori adliwe ekudleni ().

Ngaphezu kwalokho, ukubuyekezwa okuningana kubika inani elilinganayo lokulahleka kwamafutha kusetshenziswa izithasiselo ze-whey, soy, irayisi noma amaqanda-protein (,).

Isici sokugcina okufanele usicabangele yikhwalithi yamaprotheni.

Whey, casein kanye nesoya kuqukethe wonke ama-amino acid adingekayo emzimbeni wakho.

Ngakolunye uhlangothi, irayisi ne-hemp protein iphansi ku-amino acid lysine ebalulekile, futhi iprotheni ye-pea nayo iphansi kuma-amino acid cystine kanye ne-methionine angabalulekile.

Lokho kushiwo, lokhu kusilela kungenzeka kungabangeli inkinga ngaphandle kokuthi uma kuzamazame kuwukuphela komthombo wamaprotheni ekudleni kwakho.

Futhi, ama-protein powders amaningi asezitshalweni ahlanganisa imithombo ehlukene ukuze ingxube iqukathe wonke ama-amino acid abalulekile.

Uhlobo oluqondile lwe-protein powder onalo ekunyakaziseni kwakho akufanele lwenze umehluko omkhulu ekulahlekelweni kwamafutha. Ezinye izifundo zibonisa inzuzo ye-whey, kepha ubufakazi buhlanganisiwe.

Isikali kanye Nemiphumela engemihle

Ukuthatha ukuzamazama okungu-1 ngosuku kufanele kube yindlela enhle yokuqala.

Kungcono ukuyithatha ngaphambi noma esikhundleni sokudla, ngama-protein ayi-1 noma ama-2 we-protein powder ku-shake.

Ukuyixuba namanzi, iqhwa futhi mhlawumbe nocezu lwesithelo ku-blender kuyindlela elula yokwakha ukuzamazama okumnandi nokwenelisayo.

Imiphumela emibi efana nokuqunjelwa, amajaqamba, igesi kanye nohudo kungenzeka uma ungazwani ne-lactose futhi uphuza ukuzamazama okwenziwe nge-whey noma nge-casein.

Lezi zimpawu zingagwenywa kalula ngokushintshela kuma-powders powders angaveli kubisi, njengeqanda, ipea, i-soy, i-hemp noma i-rice protein powders.

Inothi, kwakudingeka ukuthi ukudla okunama-protein amaningi kube nemithelela emibi empilweni yezinso nethambo, kepha ucwaningo olusha lubonisa ukuthi lokhu akulona iqiniso.

Eqinisweni, ukutholakala kwamaprotheni aphezulu akukaze kuboniswe ukuthi kubangele noma yikuphi ukulimala kwezinso kubantu abaphilile. Kodwa-ke, izidlo ezinamaprotheni aphansi zingaba lusizo kulabo abanezinkinga ezikhona zezinso (,).

Amaphrotheni nawo ayisakhamzimba esibalulekile ekwakheni nasekunakekelweni kwamathambo, futhi ukubuyekezwa kukhombisa ukuthi asikho isizathu sokunciphisa ukudla kwakho ukuthuthukisa impilo yethambo (,).

Ucwaningo oluningi lubika ukuthi inani lamaprotheni aphelele aphakathi kuka-0.5-1.0 g / lbs (1.2-2.2 g / kg) ngosuku ahlinzeka ngemiphumela enenzuzo enkulu yokwehlisa isisindo.

Leli nani lamaprotheni ngokuvamile limele cishe ama-25-35% wamakhalori owadlayo ngosuku olulodwa futhi ngokuvamile kubhekwa njengokuphephile.

Ungafunda kabanzi ngalokhu lapha: Mangaki Amaprotheni Okufanele Uwadle Ngosuku?

Ukuthatha ukuzamazama okukodwa ngosuku kuyindlela enhle yokuqala, ngama-protein amaningi ayi-1 noma amabili. Abanye abantu bangathola imiphumela emibi yokugaya ukudla.

Thatha Umlayezo Wekhaya

Abantu abaningi bangathola kalula amaprotheni anele ngaphandle kokusebenzisa ama-shakes.

Lokho kushiwo, lezi zithasiselo ziyindlela elula, ephephile futhi emnandi yokwengeza amaprotheni athe xaxa ekudleni kwakho.

Uma uzama ukunciphisa isisindo, amaprotheni angeziwe kusuka ekunyakazisweni angakusiza uzizwe ungalambile kakhulu, akusize ulahlekelwe isisindo ngokushesha futhi wehlise amathuba okubuyisa amafutha alahlekile.