Ingabe Amaprotheni Amaningi Anobangela Wemiphumela emibi?

-Delile

• Yini Amaprotheni ka Whey?
• Kungadala Izinkinga Zokugaya
• Abanye Abantu Bangase Bengezwani Ne-Whey Protein
• Kungadala Ukuqunjelwa Nokushoda Kokudla Okunomsoco?
• Ingabe Amaphrotheni E-Whey Angazilimaza Izinso Zakho?
• Ingabe Kungalimaza Isibindi Sakho?
• Ingabe Amaphrotheni E-Whey Angadala I-Osteoporosis?
• Kufanele Uthathe Malini?
• Okusemqoka

Amaprotheni we-Whey angenye yezithako ezithandwa kakhulu emhlabeni.

Kodwa ngaphandle kwezinzuzo zayo eziningi zezempilo, kunempikiswano ethinta ukuphepha kwayo.

Abanye bathi amaprotheni amaningi we-whey angalimaza izinso nesibindi futhi abangele ne-osteoporosis.

Lo mbhalo uhlinzeka ngokubuyekezwa okusekelwe ebufakazini bokuphepha kwamaprotheni nemiphumela emibi.

Yini Amaprotheni ka Whey?

Amaprotheni we-Whey wumzimba odumile kanye nesengezo sokudla.

Yenziwe nge-whey, okuwuketshezi oluhlukanisa nobisi ngesikhathi sokwenza ushizi. I-whey bese iyahlungwa, iyacwengisiswa bese yomiswa isifutho ibe yi-whey protein powder.

Kunezinhlobo ezintathu eziyinhloko zamaprotheni we-whey. Umehluko omkhulu phakathi kwazo ukuthi ucutshungulwa kanjani ().

• I-Whey protein concentrate: Kuqukethe cishe amaprotheni angama-70-80%. Uhlobo oluvame kakhulu lwe-whey protein futhi lunama-lactose amaningi, amafutha namaminerali avela ebisini.
• Ukuhlukanisa amaprotheni we-Whey: Inamaprotheni angama-90% noma ngaphezulu. Ihlanjululwe kakhulu futhi ine-lactose namafutha amancane, kodwa futhi iqukethe amaminerali ambalwa azuzisayo.
• Amaprotheni we-Whey hydrolyzate: Leli fomu ligaywe ngaphambi kwesikhathi, livumela umzimba wakho ukuthi ulimunce ngokushesha.

Amaprotheni we-Whey ayindlela ethandwayo phakathi kwabasubathi, abathanda ukuqina kanye nabantu abafuna ukwakha imisipha noma ukunciphisa umzimba.

Ucwaningo lukhombisa ukuthi lungakusiza ukuthi ululame ekuzivocavoca umzimba, wakhe imisipha namandla futhi wehlise nesisindo ngokunciphisa isifiso sakho sokudla futhi wandise imetabolism yakho (,,).

I-Whey protein nayo ingumthombo ophelele wamaprotheni, okusho ukuthi iqukethe wonke ama-amino acid abalulekile. Umzimba wakho awukwazi ukwenza ama-amino acid abalulekile, ngakho-ke kubalulekile ukuthola okwanele kuwo ekudleni kwakho.

Ungathatha i-whey protein ngokumane uyixube namanzi noma uketshezi oluthandayo.

Ngaphandle kwezinzuzo zayo zezempilo, abanye abantu bakhathazekile ngokuphepha kwayo.

Lokho kusho ukuthi i-whey protein iphephile kubantu abaningi futhi iyindlela elula yokwandisa ukudla kwakho kwamaprotheni.

Isifinyezo: Amaprotheni we-Whey ngokuvamile aphephile futhi angakusiza wakhe imisipha namandla, wehlise isisindo, wehlise isifiso sakho sokudla futhi ukhulise imetabolism yakho.

Kungadala Izinkinga Zokugaya

Iningi lemiphumela emibi ye-whey protein ihlobene nokugaya ukudla.

Abanye abantu banezinkinga zokugaya ama-whey protein nezimpawu zesipiliyoni ezifana nokuqunjelwa, igesi, amajaqamba esisu nohudo (5).

Kepha iningi lalemiphumela emibi lihlobene nokungabekezelelani ne-lactose.

I-Lactose yi-carb eyinhloko kumaprotheni we-whey. Abantu abangabekezelelani ne-lactose abakhiqizi ngokwanele i-enzyme lactase, edinga umzimba wakho ukugaya i-lactose (5).

Ngaphezu kwalokho, ukungabekezelelani kwe-lactose kuvame ngendlela emangalisayo futhi kungathinta abantu abangafika kuma-75% emhlabeni wonke ().

Uma ungabekezelelani ne-lactose, zama ukushintshela ku-whey protein yokuhlukanisa powder.

Ukuhlukaniswa kwamaprotheni we-Whey kuhlanjululwe kangcono, okunenani elincane kakhulu lamafutha ne-lactose kune-whey protein concentrate. Abantu abanokungabekezelelani kwe-lactose bavame ukuthatha ngokuphepha ama-whey protein ukuhlukanisa ().

Ngenye indlela, zama iprotheni engeyona eyobisi, efana nesoya, ipea, iqanda, irayisi noma iprotheni ye-hemp.

Isifinyezo: Amaprotheni we-Whey angadala izimpawu ezingakhululekile kubantu abane-lactose ukungabekezelelani. Uma uhlangabezana nezimpawu ezingakhululekile, zama ukushintshela ku-whey ukuhlukanisa i-powder noma i-powder engeyona yobisi.

Abanye Abantu Bangase Bengezwani Ne-Whey Protein

Ngenxa yokuthi amaprotheni we-whey aqhamuka obisini lwenkomo, abantu abanenkinga yokungezwani nobisi lwenkomo bangase bangazwani nayo.

Yize kunjalo, ukungezwani komzimba nobisi lwenkomo akuvamile kakhulu kubantu abadala, ngoba kuze kube ngama-90% abantu abanenkinga yokungezwani nobisi lwezinkomo ababadlula ngeminyaka emithathu ().

Izimpawu zokungezwani nobisi lwenkomo zingabandakanya isifuba, ukuqubuka, ukuvuvukala kobuso, umphimbo nolimi ukuvuvukala noma ikhala eligobayo noma eligcwele (9).

Kwezinye izimo, ukungezwani nobisi lwenkomo kungadala i-anaphylaxis, ukusabela okweqile, okusongela impilo.

Futhi, kufanelekile ukukhumbula ukuthi ukungezwani nobisi lwenkomo akuvamile kubantu abadala, kodwa kungaba nemiphumela emibi.

Ngaphezu kwalokho, ukungezwani komzimba namaprotheni we-whey akufanele kudidaniswe nokungabekezelelani kwe-lactose.

Ukungezwani komzimba okuningi kwenzeka lapho umzimba ukhiqiza impendulo yokuzivikela kumaphrotheni. Kodwa-ke, ukungabekezelelani kubangelwa ukuntuleka kwe-enzyme futhi akubandakanyi amasosha omzimba (10).

Uma unenkinga yokungezwani komzimba namaphrotheni obisi lwenkomo, zama iphrotheyini engeyona eyobisi, efana nesoya, ipea, iqanda, irayisi noma iprotheni ye-hemp.

Uma ungaqiniseki ukuthi izimpawu zakho zibangelwa ukungezwani komzimba noma ukungabekezelelani, kungcono uhlole udokotela wakho.

Isifinyezo: Labo abaphikisana nobisi lwenkomo bangaphinde babe ne-allery kuma-whey protein. Noma kunjalo, ukungezwani komzimba nobisi lwenkomo akuvamile kakhulu kubantu abadala.

Kungadala Ukuqunjelwa Nokushoda Kokudla Okunomsoco?

Ukuqunjelwa akuwona umphumela ojwayelekile we-whey protein.

Kubantu abambalwa, ukungabekezelelani kwe-lactose kungadala ukuqunjelwa ngokunciphisa ukuhamba kwamathumbu (, 12).

Kodwa-ke, ukuqunjelwa kungenzeka kubangelwe lapho abantu bedla izithelo nemifino embalwa ngokuthanda iprotheni ye-whey, ikakhulukazi uma bethola ukudla okune-carb ephansi.

Izithelo nemifino kungumthombo omkhulu we-fiber, esiza ukwakha indle futhi ikhuthaze ukunyakaza kwamathumbu ().

Uma usola ukuthi i-whey protein ikwenza uqunjelwe, hlola ukuthi ngabe udla izithelo nemifino eyanele. Ungazama futhi ukuthatha isengezo se-fiber esincibilikayo.

Esinye isizathu esenza ukufaka ukudla okuphelele nge-whey protein kungumqondo omubi ngoba kungakhuphula ubungozi bokushoda kwezakhi.

Ukudla okuphelele, ikakhulukazi izithelo nemifino, kucebile ngomsoco futhi kuqukethe amaminerali ahlukahlukene adingekayo empilweni efanelekile.

Ngakho-ke, kubalulekile ukuqhubeka nokudla ukudla okunomsoco ngenkathi uthatha amaprotheni we-whey.

Isifinyezo: Ungaba sengozini yokuqunjelwa nokuntuleka kwezakhi zomzimba uma ushintsha izithelo nemifino ekudleni kwakho ngama-whey protein. Ukudla ukudla okunomsoco kungasiza ukulwa nale miphumela.

Ingabe Amaphrotheni E-Whey Angazilimaza Izinso Zakho?

Ukudla isidlo esinamaprotheni amaningi kungakhuphula ingcindezi ngaphakathi kwezinso futhi kubangele ukuthi bahlunge igazi eliningi kunokujwayelekile (14,).

Kodwa-ke, lokhu akusho ukuthi ukudla okuneprotheni ephezulu kulimaza izinso.

Eqinisweni, ucwaningo lukhombisa ukuthi lokhu kuyimpendulo ejwayelekile yomzimba futhi akuyona imbangela yokukhathazeka (,).

Ngaphezu kwalokho, abukho ubufakazi bokuthi amaprotheni amaningi angalimaza izinso zabantu abaphilile (,).

Isibonelo, ukubuyekezwa okuningiliziwe kwezifundo ezingama-74 ngemiphumela yamaprotheni ezinso kuphethe ngokuthi asikho isizathu sokuvimbela ukungena kwamaprotheni kubantu abaphilile ().

Lokho kusho, kunobufakazi bokuthi ukudla okuneprotheni ephezulu kungaba yingozi kubantu abanesifo sezinso.

Ucwaningo lukhombisa ukuthi ukudla okunamaprotheni amaningi kulabo abanezifo zezinso kungalimaza izinso (,).

Uma unesimo sezinso esivele sikhona, khona-ke kungcono ukuthi uhlole nodokotela wakho ukuthi ngabe i-whey protein ikulungele yini.

Isifinyezo: Abukho ubufakazi bokuthi amaprotheni amaningi angalimaza izinso kubantu abaphilile. Kodwa-ke, abantu abanesimo sezinso esivele kufanele bahlole nodokotela wabo ukuthi ngabe amaprotheni ama-whey abalungele yini.

Ingabe Kungalimaza Isibindi Sakho?

Abukho ubufakazi obukhombisa ukuthi amaprotheni amaningi angalimaza isibindi kubantu abaphilile ().

Eqinisweni, isibindi sidinga amaprotheni ukuze sizilungise futhi siguqule amafutha abe ngama-lipoprotein, angama-molecule asiza ukususa amafutha esibindini ().

Ocwaningweni lwabesifazane abakhuluphele abayi-11, ukuthatha amagremu angama-60 we-whey protein supplement kusize ukunciphisa amafutha wesibindi cishe ngama-21% ngaphezu kwamasonto amane.

Ngaphezu kwalokho, kusize ukunciphisa ama-triglycerides egazi cishe nge-15% ne-cholesterol cishe nge-7% ().

Umbiko owodwa wecala ubusikisela ukuthi owesilisa oneminyaka engama-27 ubengaba nokulimala kwesibindi ngemuva kokuthatha ama-whey protein supplements ().

Kodwa-ke, ubephethe nezinye izithasiselo. Odokotela bebengenaso nesiqiniseko sokuthi uthatha ama-anabolic steroids, angalimaza isibindi (24).

Ngokubheka ukuthi izinkulungwane zabantu zithatha amaprotheni we-whey ngaphandle kwezinkinga zesibindi, leli cala elilodwa linikeza ubufakazi obanele bokuthi amaprotheni we-whey angalimaza isibindi.

Noma, ukudla amaprotheni okuphezulu kungalimaza abantu abane-cirrhosis, isifo esingalapheki sesibindi (,).

Isibindi sisiza ukukhipha ubuthi ezintweni eziyingozi egazini njenge-ammonia, okuwumphumela weprotheni metabolism ().

Ku-cirrhosis, isibindi asikwazi ukusebenza kahle. Ngakho-ke ukudla okuphezulu kwamaprotheni kungakhuphula amazinga e-ammonia egazini, okungalimaza ubuchopho (,).

Uma unesifo sesibindi, hlola udokotela wakho ngaphambi kokuthatha amaprotheni e-whey.

Isifinyezo: Akunabufakazi bokuthi amaprotheni amaningi angalimaza isibindi kubantu abaphilile. Kodwa-ke, abantu abanesifo sesibindi kufanele bahlole nodokotela wabo ukuthi ngabe amaprotheni ama-whey aphephile yini kubo.

Ingabe Amaphrotheni E-Whey Angadala I-Osteoporosis?

Ubudlelwano phakathi kokudla kwamaprotheni namathambo kudale impikiswano.

Kunokukhathazeka okuthile ukuthi amaprotheni amaningi angadala ukuthi i-calcium iphume emathanjeni futhi yande ingozi ye-osteoporosis, isifo esibonakala ngamathambo angenalutho futhi anezimbobo (29).

Lo mbono uqhamuke ezifundweni zangaphambilini ezikhombisa ukuthi ukudla amaprotheni okuphezulu kwenza umchamo ube ne-asidi (,).

Ngokulandelayo, umzimba ubuzokhipha i-calcium eningi emathanjeni ukuze isebenze njenge-buffer futhi inciphise imiphumela ye-asidi ().

Kodwa-ke, ucwaningo olusha lukhombisile ukuthi umzimba ubala imiphumela yokulahleka kwe-calcium ngokwandisa ukumuncwa kwe-calcium kusuka emathunjini (,).

Ekuhlaziyweni kwezifundo ezingama-36, ososayensi abatholanga bufakazi bokuthi ukudla amaprotheni amaningi kakhulu kwakungalungile ngempilo yamathambo.

Eqinisweni, bafinyelela esiphethweni sokuthi ukudla amaprotheni amaningi empeleni kuyinzuzo empilweni yethambo ().

Ngaphezu kwalokho, ucwaningo oluningi lukhombisa ukuthi abantu asebekhulile, abajwayele isifo samathambo, kufanele badle amaprotheni amaningi ukusiza ukugcina amathambo aqinile (,).

Isifinyezo: Akunabufakazi bokuthi i-whey protein ingadala i-osteoporosis. Eqinisweni, i-whey protein ingasiza ekuvikeleni lesi sifo.

Kufanele Uthathe Malini?

Amaprotheni we-Whey ngokuvamile aphephile futhi angadliwa ngabantu abaningi ngaphandle kwemiphumela emibi.

Umthamo ophakanyiswa kakhulu yi-1-2 scoops (25-50 amagremu) ngosuku, kodwa kunconywa ukuthi ulandele imiyalo yokuphakela ephaketheni.

Ukuthatha okungaphezulu kwalokhu akunakwenzeka ukuthi kunikeze izinzuzo eziningi, ikakhulukazi uma usuvele udle amaprotheni anele.

Uma uhlangabezana nezimpawu ezingakhululekile njengokuqunjelwa, igesi, amajaqamba noma uhudo ngemuva kokuthatha iprotheni ye-whey, zama ukushintshela ku-whey protein yokuhlukanisa umpuphu.

Ngenye indlela, zama iprotheni engeyona eyobisi, efana nesoya, ipea, iqanda, irayisi noma iprotheni ye-hemp.

Isifinyezo: Umthamo wansuku zonke onconywayo we-whey protein yi-1-2 scoops (25-50 amagremu). Uma uhlushwa yizimpawu zokugaya ukudla, zama i-whey protein yokuhlukanisa noma okungeyona eyamaprotheni ehlukile.

Okusemqoka

Amaprotheni we-Whey aphephile futhi abantu abaningi bangawathatha ngaphandle kwemiphumela emibi.

Kodwa-ke, kungadala izimpawu zokugaya ukudla kulabo abanokungabekezelelani kwe-lactose, futhi labo abaphikisana nobisi lwenkomo bangaba negciwane kulo.

Uma uhlangabezana nemiphumela engemihle, zama iphrotheyini le-whey elihlukanisayo noma elinye iprotheni okungelona okobisi.

Ngaphandle kwalokhu okuhlukile, i-whey protein ingenye yezithako ezingcono kakhulu emakethe. Inezinhlobonhlobo zocwaningo zokuxhasa izindima zayo ezizuzisayo emandleni nasekwakhiweni kwemisipha, ukululama nokulahlekelwa isisindo.