Iyiphi I-Protein Powder Engcono Kakhulu Yokunciphisa Isisindo?

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• Ungayisebenzisa Kanjani I-Protein Powder Ukwehlisa Isisindo
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Uma ubheka ukunciphisa umzimba, kungahle kubonakale kungahambisani nakho engeza izinto ekudleni kwakho; kodwa-ke, ukusebenzisa i-protein powder ukusiza ekwehliseni isisindo empeleni kungaba umqondo omuhle. Umbuzo-ke uthi: Yiniunomusa ye-protein powder ingcono kakhulu ekunciphiseni isisindo?

Kunezinhlobo eziningi zemikhiqizo nezinhlobo ze-protein powder emakethe, okuhlanganisa i-casein, isoyi, ipizi, irayisi elinsundu, i-hemp, kanye ne-course-whey. (Okuhlobene: Thola I-Scoop Ezinhlotsheni Ezihlukene Ze-Protein Powder)

I-Whey (uhlobo lwamaprotheni atholakala obisini) sekuyisikhathi eside iyinkosi engavumelekile yomhlaba wamaprotheni (sibonga abaqeqeshi abadumile njengoJillian Michaels noHarley Pasternak, abafunga ngezinto). Ucwaningo luye lwabonisa ngokungangabazeki ukuthi amaprotheni we-whey angasiza ekwakheni imisipha-kepha ingabe iyiprotheni engcono kakhulu yokwehlisa isisindo?

"Impela," kusho uPaul Arciero, D.P.E., umqondisi weHuman Nutrition and Metabolism Lab eSkidmore College. "I-Whey mhlawumbe isu lokudla eliphumelela kakhulu ukusiza ukwehla kwesisindo. Ngumthombo wokudla we-thermogenic ongawudla. Lokhu kusho ukuthi kushisa amakhalori amaningi ngemuva kokukudla."

Kuyiqiniso: Onke amaprotheni anama-thermogenic amaningi kunama-carbohydrate noma amafutha, kepha ucwaningo lukhombisa ukuthi i-whey impela iyonainingi i-thermogenic. Ucwaningo olulodwa olushicilelwe ku- I-American Journal of Nutrition ithole ukuthi umphumela we-thermic wamaprotheni we-whey ubemkhulu kakhulu kunowe-casein noma amaprotheni wesoya kubantu abadala abaqinile, abaphilile.

"I-Whey ingenye yemithombo yamaprotheni esebenza kahle kakhulu futhi enomsoco ofanele abantu abagxile emandleni futhi abafuna ukwehlisa isisindo," kuvuma u-Ilana Muhlstein, M.S., R.D.N., i-cocreator yohlelo lokudla okunomsoco lwe-2B Mindset. "Kuyiprotheni ephelele, kulula ukuyithola, amaprotheni amaningi, nama-calories aphansi, futhi ihlangana kahle nezindlela zokupheka ezihlukene ze-smoothie."

Engeza amaprotheni e-whey ekudleni kwakho nasekudleni kwakho okulula, futhi umzimba wakho uzohlala uphakeme usuku lonke. (Kunezindlela eziningi zokudala zokusebenzisa i-protein powder ekudleni kwakho-hhayi kuma-smoothies kuphela.) Ngaphezu kwalokho, i-whey protein-futhi noma iyiphi i-protein-izokugcina uzizwa ugcwele isikhathi eside kunezinye izinhlobo zokudla, kusho u-Arciero, kusho ukuthi cishe ungadla okuncane. (Bheka: Kufanele Udla Amaprotheni Mangaki Ngosuku?)

Kodwa kunesizathu sesithathu esenza ukuba amaprotheni e-whey atuswe kubantu abazama ukwehlisa isisindo: "Kuwukudla okuphumelelayo kakhulu ongakudla ukukusiza uvule inqubo ebizwa ngokuthi i-protein synthesis, eqala ukwakhiwa kwemisipha entsha," kusho u-Arciero. Ngokwemigomo ye-layman, amaprotheni angeziwe azoqinisekisa ukuthi ubambelela esicutshini osuvele unaso-imisipha kuvame ukulimala ngesikhathi semizamo yokwehlisa isisindo-futhi kuzokusiza ukuthi uthole imisipha kalula futhi. Lokhu kubalulekile ngoba uma unesisipha esiningi, umzimba usha amakhalori amaningi.

Ungayisebenzisa Kanjani I-Protein Powder Ukwehlisa Isisindo

Yiqiniso, ukuze uthole imiphumela engcono kakhulu, engeza ukuzivocavoca. Ucwaningo olushicilelwe ku Ijenali ye-American College of Nutrition ithole ukuthi ukuqeqeshwa kwamandla kanye ne-whey kubangele ukulahlekelwa isisindo ngaphezu kwe-whey yedwa.

Uwengeza kanjani kahle amaprotheni e-whey ekudleni kwakho? "Isondo lingafakwa kalula ekudleni okuhlukahlukene," kusho u-Arciero. "Ungawudla ku-shake noma upheke ubhake ngawo." (Zama le recipe ye-protein pancakes, lezi zindlela zokupheka zamabhola amaprotheni alungele ukudla okulula, noma iresiphi ka-Emma Stone's post-Workout protein shake.)

I-Whey protein powder ithengiswa ezitolo zokudla nezempilo zamavithamini futhi iyatholakala njengesengezo kumabha amaningi we-smoothie. Whey ingahlukaniswa nobisi noma ivunwe ngesikhathi sokukhiqizwa koshizi, kepha iphansi ku-lactose, okusho ukuthi ingasebenza kahle nakubantu abangavumeli i-lactose. Owesifazane ojwayelekile angadla ngokuphepha amagremu angama-40 kuye kwangama-60 ezinto usuku ngalunye, ehlose amagremu angadluli ku-20 ngasikhathi sinye, kuncoma u-Arciero.

Uma ufuna enye iphrotheni esekelwe esitshalweni, "Ngingancoma ukukhetha i-vegan protein powder ehlanganisa inhlanganisela yephizi nelayisi," kusho u-Muhlstein. "Ukufaka konke kwifomula eyodwa kungathuthukisa iphrofayili ye-amino acid futhi kudale iphrofayili yokunambitheka engathathi hlangothi futhi."

NguJessica Cassity weDietsinReview.com

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