Ingabe Kufanele Uphuze Amanzi Amaphrotheni?

-Delile

• Amakholori amancane kepha amaprotheni aphezulu
• Kungasiza labo abadinga amaprotheni engeziwe
• Ukuzivocavoca umzimba ngemuva
• Ukwehla kwesisindo
• Mhlawumbe akudingekile kubantu abaningi
• Ngubani okufanele agweme amanzi wamaprotheni?
• Okubalulekile
• Ingabe amaprotheni amaningi ayingozi?

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

Amaphrotheni amanzi enziwa ngokuhlanganisa amaprotheni powder namanzi.

Kuthengiswa okufakwa ngaphambili futhi sekuthandwa kakhulu eminyakeni yamuva, ikakhulukazi kulabo abafuna ukuvuselela amanzi ngemuva kokuzivocavoca. Noma kunjalo, ungazibuza ukuthi ngabe amaprotheni amanzi aphilile yini noma ayadingeka.

Ukuhlukaniswa kwamaprotheni angama-Whey, okukhishwa obisini lwenkomo, kungenye yamaprotheni avame kakhulu asetshenziswa kulo mkhiqizo.

Kodwa-ke, ezinye izinhlobo zamaprotheni ziyasetshenziswa, kufaka phakathi amaprotheni asuselwa ezitshalweni nama-collagen peptides asuselwa ezilwaneni, atholakala kwizicubu ezixhuma.

Lo mbhalo uhlinzeka ngokuningiliziwe okuningiliziwe kwamanzi wamaprotheni futhi uhlola ukuthi kufanele uwaphuze.

Amakholori amancane kepha amaprotheni aphezulu

Ngokuya ngohlobo lwamanzi wamaprotheni, angaba phezulu kakhulu kumaprotheni ngenkathi enikeza ama-calories ambalwa.

Isibonelo, ibhodlela lama-ounce ayi-16 (480-ml) alo mkhiqizo lingahlinzeka ngamagremu ayi-15 wamaprotheni nama-calories ayi-70 kuphela (,).

Amanzi wamaphrotheni angaqukatha nenani elihle lamavithamini namaminerali ngenani lama-calories eliqukethe - kepha lokho kuya ngohlobo.

Izinhlobo ezenziwe nge-whey protein noma i-collagen ngokufanayo ziqukethe i-calcium ne-magnesium, amaminerali amabili abalulekile empilweni yethambo (,).

Futhi, ezinye izinhlobo zinganikela ngamavithamini namaminerali angeziwe, kufaka phakathi amavithamini B6, B12, C, noD ().

Lokho kusho ukuthi, eminye imikhiqizo isebenzisa izithako ezingekho ezinempilo, njengoshukela ongeziwe, kanye nodayi bokuzenzela, ama-flavour, noma ama-sweeteners.

Ngenkathi inani likashukela elisetshenziswa emanzini amaprotheni cishe lincane, lisengangeza uma uhlala usebenzisa amanzi amaningi amaprotheni.

Amanzi wamaphrotheni ngokuvamile ahlinzeka ngamagremu ayi-15 wamaprotheni namakholori angama-70 kuphela ngebhodlela le-16-ounce (480-ml). Zingabuye ziqiniswe ngamavithamini namaminerali. Kodwa-ke, ezinye izinhlobo zingaqukatha okokunandisa, odayi bokuzenzela nokunambitha.

Kungasiza labo abadinga amaprotheni engeziwe

Abanye abantu badinga amaprotheni amaningi kunesilinganiso. La maqembu abandakanya abasubathi, labo abelashwa ngemdlavuza, nabantu abadala asebekhulile (,,).

Ukuphuza amanzi amaprotheni ngaphezu kokudla ukudla okunomsoco kungasiza laba bantu.

Kodwa-ke, kungenzeka ngokuphelele ukuhlangabezana nezidingo ezikhuphukile zamaprotheni ngokumane usebenzise amaprotheni amaningi ekudleni kwakho okuvamile. Ngakho-ke, ukuphuza lo mkhiqizo akudingekile.

Ukuthembela emanzini wamaprotheni - esikhundleni semithombo yokudla - ukuze uthole amaprotheni akho nakho kungafaka engozini izinhlobonhlobo zama-amino acid owadlayo. Ama-amino acid ayizakhi zokwakha zamaprotheni, futhi udinga ukuthola ezahlukahlukene zazo ukugcina impilo enhle ().

Ukuzivocavoca umzimba ngemuva

Amanzi amaprotheni abe isiphuzo esidumile sangemuva kokuzivocavoca emphakathini wokuqina.

Lokhu kungenxa yokuthi abantu abasebenza kakhulu, ikakhulukazi labo abahlanganyela ekuqeqesheni ukumelana, badinga amaprotheni amaningi wokululama nokukhula kwemisipha.

Abantu abadala abasebenzayo badinga u-0.5-0.9 amagremu wamaprotheni ngekhilogremu ngalinye (1.2-2 amagremu ngekg ngayinye) yesisindo somzimba ().

Lokhu kukhuphuka okukhulu kusuka kwinani labantu abadala abahlala phansi abadinga amaprotheni, okungama-0.36 amagremu ngekhilogremu elilodwa (0.8 amagremu ngekhilogremu) yesisindo somzimba. Kodwa-ke, abantu abasebenza kakhulu basengakwazi ukuhlangabezana kalula nezidingo zabo ngemithombo yokudla.

Izakhamzimba ezinenzuzo ozozithola ngokudla imithombo yamaprotheni yokudla okuhlukahlukene izosiza nokukhula kwemisipha nokululama ngemuva kokuzivocavoca.

Ngakho-ke, ngenkathi uphuza amaprotheni amanzi njalo emva kwesikhashana emva kokuzivocavoca kanzima akulimazi, izinzuzo zokudla ukudla okuphelele zikhulu kakhulu.

Ukwehla kwesisindo

Ukwanda kokudla kwamaprotheni nakho kungasiza ekunciphiseni isisindo.

Lokhu kungenxa yokuthi amaprotheni angakhuphula imetabolism futhi andise imizwa yokugcwala, okuholele ekwehliseni ukudla okuphelele kwekhalori (,).

Ngenxa yale miphumela, abanye abantu bangabheka emanzini amaprotheni ukuze abasize banciphise isisindo.

Kodwa-ke, akudingekile ukusebenzisa lo mkhiqizo ukukhuthaza ukunciphisa umzimba. Ukwanda nje kokudla kwakho amaprotheni angondleki kahle kwanele.

Amanzi wamaphrotheni angaba yindlela enhle kulabo abadinga ukukhuphula ukudla kwabo kwamaprotheni, njengabasubathi, labo abazama ukunciphisa umzimba, noma abantu abanezidingo ezandisiwe zamaprotheni.

Mhlawumbe akudingekile kubantu abaningi

Ukuphuza amanzi amaprotheni enziwe ngezithako ezimbalwa futhi ngaphandle kokungezwa kungenzeka kungabi yingozi. Noma kunjalo, ukwenza kanjalo ngokuvamile akudingekile ukuhlangabezana nezidingo zakho zamaprotheni.

Ukusetshenziswa kokudla okuphelele kwamaprotheni amaningi, kufaka phakathi amaqanda, inyama, imikhiqizo yobisi, ubhontshisi, namantongomane, kuzonikeza amaprotheni amaningi kanye nezakhi zomzimba kunokuphuza amaprotheni amanzi.

Eqinisweni, kungenzeka ukuthi usuvele udle amaprotheni anele.

Ucwaningo olulodwa kubantu abacishe babe ngu-58,000 lwathola ukuthi abantu abaningi baseMelika bathola okwanele ngalesi sakhi. Kutholakale ukuthi ababambiqhaza badle amaprotheni anele ukwenza i-14-16% yenani labo lokudla ikhalori, elingaphakathi kwebanga elinconyiwe ().

Ngakho-ke, ukuphuza amanzi amaprotheni ngaphezu kokudla amaprotheni angadliwa kungahle kungadingeki - futhi kungaba umkhuba obizayo.

Ngubani okufanele agweme amanzi wamaprotheni?

Abanye abantu kufanele badle amaprotheni amancane kunesilinganiso, kufaka phakathi abantu abanesifo sezinso noma ukungasebenzi kahle kwezinso, kanye nalabo abanezinkinga zeprotheni metabolism, njenge-homocystinuria ne-phenylketonuria (,).

Uma udinga ukunciphisa noma ubuke amaprotheni owadlayo, akufanele uphuze amanzi amaprotheni.

Ngaphezu kwalokho, qaphela ngokuphuza amanzi anamaprotheni uma ungenwe igciwane noma ungabekezeleli ubisi noma amaprotheni obisi, njengoba izinhlobo eziningi zenziwa nge-protein ye-milk whey.

Kubantu abaningi, akulimazi ukuphuza amanzi amaprotheni, kodwa awudingi ukuhlangabezana nezidingo zakho zamaprotheni. Labo abadinga ukukhawulela ukudla kwabo kwamaprotheni noma ukungezwani komzimba ne-whey protein kufanele bagweme ukuphuza amanzi anamaprotheni.

Okubalulekile

Amanzi wamaphrotheni angumkhiqizo osungulwe ngaphambilini omakethwa emphakathini wokuqina. Kwenziwe ngokuhlanganisa amanzi ne-powder powder, njenge-whey protein isolate noma i-collagen peptides.

Inamaprotheni amaningi, amakhalori aphansi, futhi kungenzeka angabi yingozi ngokulinganisela kubantu abaningi abaphilile nalabo abadinga ukukhuphula ukudla kwabo kwamaprotheni.

Kodwa-ke, akudingekile ukuwaphuza ukuhlangabezana nezidingo zakho zamaprotheni. Ukusetshenziswa njalo kungabiza, kanti ezinye izinhlobo zingaqukatha ushukela, udayi, noma ama-flavour.

Uma ufuna ukunikeza amaprotheni amanzi, ungawathola ezitolo zokudla noma ezitolo eziningi, ku-inthanethi, nasemajimini. Vele uqiniseke ukuthi ufunda amalebula womkhiqizo ngokucophelela ukuze unciphise ukudla kwakho izithasiselo ezingenampilo.

Ingabe amaprotheni amaningi ayingozi?