10 Hufakazi-Hwakavakirwa Hutano Kubatsirwa kwe Whey Protein

Zvemukati

• 1. Whey iShoko Rakanaka rePamusoro-Yemhando Protein
• 2. Whey Protein Inosimudzira Kukura Kwemhasuru
• 3. Whey Protein Inogona Kudzikisa Ropa Kudzvinyirira
• 4. Whey Protein Inogona Kubatsira Kurapa Rudzi rwechipiri Chirwere cheshuga
• 5. Whey Protein Inogona Kubatsira Kuderedza Kuzvimba
• 6. Whey Protein Inogona Kuva Inobatsira kune Inoputira ura Chirwere
• 7. Whey Protein Inogona Kukwidziridza Muviri weAntioxidant Dziviriro
• 8. Whey Protein Inogona Kuva Nezvinobatsira Mhedzisiro paRopa Mafuta
• 9. Whey Protein is Highly Satiating (Kuzadza), Iyo Inogona Kubatsira Kuderedza Nzara
• 10. Whey Protein Inogona Kukubatsira Iwe Kuderedza uremu
• Side Migumisiro, Dosage, uye Maitiro Ekuishandisa

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Whey protein iri pakati pezvakanakisa kudzidza zvinowedzera pasi, uye nechikonzero chakanaka.

Iine kukosha kwakanyanya kwehutano, uye zvidzidzo zvesainzi zvakaratidza zvakawanda zvehutano zvinobatsira.

Heano gumi ehutano mabhenefiti e Whey protein ayo anotsigirwa nedzidzo dzevanhu.

1. Whey iShoko Rakanaka rePamusoro-Yemhando Protein

Whey protein ndicho chidimbu cheprotein chewhey, inova mvura inoparadzaniswa nemukaka panguva yekugadzirwa kwechizi.

Iyo yakakwana, yemhando yepamusoro mapuroteni, iine zvese zvakakosha amino acids.

Uye zvakare, inogaya kwazvo, yakanyura kubva mudumbu nekukurumidza ichienzaniswa nemamwe mapuroteni ().

Hunhu uhwu hunoita kuti ive yeakanyanya kudya manyuko epuroteni anowanikwa.

Kune matatu akakosha marudzi e whey protein powder, concentrate (WPC), kuzviparadzanisa (WPI), uye hydrolyzate (WPH).

Concentrate ndiyo yakajairika mhando, uye zvakare iri yakachipa pashiri.

Sekuwedzera kwekudya, whey protein inozivikanwa zvakanyanya pakati pevarimi vemuviri, vatambi, uye nevamwe vanoda mamwe mapuroteni mukudya kwavo.

Whey protein ine yakanyanya kukoshesa hutano kukosha, uye ndeimwe yemhando dzakanakisa dzekudya sosi yemhando yepamusoro mapuroteni. Inonyanya kugaya, uye inonwiwa nekukurumidza ichienzaniswa nemamwe mapuroteni.

2. Whey Protein Inosimudzira Kukura Kwemhasuru

Tsvina yemhasuru inodzikira nezera.

Izvi zvinowanzo kutungamira mukuwana mafuta uye kunomutsa njodzi yezvirwere zvakawanda zvisingaperi.

Nekudaro, iyi shanduko yakashata mukuumbwa kwemuviri inogona kuderedzwa, kudzivirirwa, kana kudzoserwa pamwe nekubatanidzwa kwesimba kudzidziswa uye kudya kwakaringana.

Simba kudzidziswa pamwe nekudyiwa kwepamusoro-mapuroteni chikafu kana mapuroteni ekuwedzera akaratidzirwa senzira inoshanda yekudzivirira ().

Kunyanya kushanda ndiwo epamusoro mapuroteni sosi, senge whey, iyo yakafuma mune yakasungwa-cheni amino acid inonzi leucine.

Leucine ndiyo inonyanya kukura-kukurudzira (anabolic) yemamino acids ().

Nechikonzero ichi, whey protein inoshanda mukudzivirira kweyezera-inoenderana nekurasikirwa nemhasuru kurasikirwa, pamwe nekuvandudza simba uye nemuviri unotaridzika zviri nani ().

Zvekukura kwemhasuru, whey protein yakaratidzirwa kuve iri nani zvishoma kana ichienzaniswa nedzimwe mhando dzeprotein, senge casein kana soy (,,).

Nekudaro, kunze kwekunge chikafu chako chave kutoshomeka muprotein, zvinowedzeredza pamwe hazviite mutsauko mukuru.

Whey protein yakakosha mukusimudzira mhasuru kukura uye kugadzirisa kana ichibatanidzwa pamwe nesimba kudzidziswa.

3. Whey Protein Inogona Kudzikisa Ropa Kudzvinyirira

Asina kujairika yakakwira BP (hypertension) ndeimwe yeinotungamira njodzi yezvirwere zvemoyo.

Ongororo dzakawanda dzakabatanidza kudyiwa kwezvigadzirwa zvemukaka nekuderedzwa kweropa (,,,).

Mhedzisiro iyi yakapihwa kumhuri yemabioactive peptides mumukaka, anonzi "angiotensin-inoshandura-enzyme inhibitors" (ACE-inhibitors) (,, 13).

Mune whey mapuroteni, iyo ACE-inhibitors inonzi lactokinins (). Dzidzo dzinoverengeka dzemhuka dzakaratidza yavo inobatsira panjodzi yeropa (,).

Chiverengero chakaganhurirwa cheongororo dzevanhu chakaferefeta zvinoitika zve whey mapuroteni pane BP, uye nyanzvi zhinji dzinoona humbowo kunge husingaenderane.

Imwe ongororo mune vanhu vakafutisa yakaratidza kuti whey protein yekuwedzera, 54 g / zuva kwemavhiki gumi nemaviri, yakadzora systolic yeropa ne4%. Mamwe mapuroteni emukaka (casein) aive nemhedzisiro yakafanana ().

Izvi zvinotsigirwa nechimwe chidzidzo chakawana mhedzisiro apo vatori vechikamu vakapihwa whey protein concentrate (22 g / zuva) kwemavhiki matanhatu.

Nekudaro, BP yakaderera chete mune iyo yaive neakakwira kana kukwirisa kukwira kweropa kutanga ne (18).

Hapana chakakonzera kukanganiswa kweropa kwakaonekwa muchidzidzo chakashandisa huwandu hwakaderera hwemapuroteni (asingasviki 3.25 g / zuva) akasanganiswa mukanwa chinonwa ().

Whey mapuroteni anogona kudzikisa kuwedzerwa kweropa kune vanhu vane yakakwira BP. Izvi zvinokonzerwa nema bioactive peptides anonzi lactokinins.

4. Whey Protein Inogona Kubatsira Kurapa Rudzi rwechipiri Chirwere cheshuga

Rudzi rwechipiri chirwere cheshuga chirwere chisingaperi chinozivikanwa neshuga yepamusoro yeropa uye kutadza kushanda kwe insulin.

Insulin ihormone iyo inofanirwa kukurudzira kutora kweshuga yeropa mumasero, ichichengeta mukati memiganhu ine hutano.

Whey protein yakawanikwa ichibudirira pakuyera shuga yeropa, ichiwedzera iwo ese mazinga e insulin uye nekunzwisisa kune ayo mhedzisiro (,,,).

Kana ichienzaniswa nemamwe manyuko eprotein, akadai seye jena kana hove, whey protein inoita kunge ine ruoko rwepamusoro (,).

Izvi zvimiro zvewheyini protein inogona kutofananidzwa neayo echirwere cheshuga zvinodhaka, senge sulfonylurea ().

Nekuda kweizvozvo, whey protein inogona kunyatso shandiswa senge yekuwedzera marapirwo erudzi rwechipiri chirwere cheshuga.

Kutora Whey protein yekuwedzera pamberi kana neakakwira-carb chikafu chakaratidzirwa kuenzanisa shuga yeropa mune vese vanhu vane hutano uye mhando 2 chirwere cheshuga ().

Whey protein inoshanda pakuyera huwandu hweshuga yeropa, kunyanya kana ichinge yatorwa pamberi kana neakakwira-carb chikafu. Inogona kunyanya kubatsira kune vanhu vane chirwere cheshuga cheshuga.

5. Whey Protein Inogona Kubatsira Kuderedza Kuzvimba

Kuzvimba chikamu chemhinduro yemuviri kukuvara. Kupfupisa-kwenguva pfupi kunobatsira, asi pasi pemamwe mamiriro ezvinhu kunogona kuve kusingaperi.

Kuzvimba kusingaperi kunogona kukuvadza, uye chinhu chinopa njodzi kuzvirwere zvakawanda. Inogona kuratidza matambudziko ehutano kana akashata mararamiro.

Chidzidzo chikuru chekuongorora chakawana kuti madosi epamusoro ewhyy protein anowedzera zvakanyanya kuderedzwa C-inoshanda mapuroteni (CRP), mucherechedzo wakakosha wekuzvimba mumuviri ().

Yakakwira madosi eWhyy protein akaratidzirwa kudzikisa huwandu hweropa hweC-inoshanda mapuroteni, zvichiratidza kuti inogona kubatsira kudzikisa kuzvimba.

6. Whey Protein Inogona Kuva Inobatsira kune Inoputira ura Chirwere

Chirwere chekuputira chirwere chirwere chinoratidzirwa nekusingaperi kuzvimba mumutsara wedumbu rekugaya.

Iri izwi rinobatanidzwa rechirwere cheCrohn uye ulcerative colitis.

Mumakonzo maviri nevanhu, whey protein yekuwedzera yakawanikwa iine zvinobatsira pazvirwere zvinoputira ura (,).

Nekudaro, humbowo huripo hauna kusimba uye zvimwe zvidzidzo zvinodiwa pasati paitwa zvikumbiro zvine simba.

Whey protein ekuwedzera anogona kuve nemhedzisiro inobatsira pachirwere chekuputira ura.

7. Whey Protein Inogona Kukwidziridza Muviri weAntioxidant Dziviriro

Antioxidants zvinhu zvinopesana nekusanganiswa mumuviri, zvichideredza kusagadzikana kweiyo oxidative uye nekucheka njodzi yezvirwere zvakasiyana siyana zvisingaperi.

Imwe yeanonyanya kukosha antioxidants muvanhu ndeye glutathione.

Kusiyana neakawanda ma antioxidants atinowana kubva mukudya, glutathione inogadzirwa nemuviri.

Mumuviri, kugadzirwa kwe glutathione kunoenderana nekuwaniswa kweanoverengeka amino acids, senge cysteine, iyo dzimwe nguva isingawanikwe.

Nechikonzero ichi, high-cysteine ​​chikafu, senge whey protein, inogona kusimudzira muviri wechisimba antioxidant dziviriro (,).

Dzidzo dzinoverengeka muvanhu uye makonzo dzakawana kuti whey mapuroteni anogona kudzora kushushikana kweiyo oxidative uye nekuwedzera huwandu hwegutathione (,,,).

Whey protein yekuwedzera inogona kusimbisa muviri antioxidant dziviriro nekusimudzira kuumbwa kwe glutathione, imwe yemuviri mukuru antioxidants.

8. Whey Protein Inogona Kuva Nezvinobatsira Mhedzisiro paRopa Mafuta

Cholesterol yakakwira, kunyanya LDL cholesterol, ndiyo njodzi yechirwere chemwoyo.

Mune kumwe kuongorora mune vanhu vakafutisa, 54 magiramu ewhy protein pazuva, kwemavhiki gumi nemaviri, zvakatungamira mukudzikira kukuru kwehuwandu uye LDL ("yakaipa") cholesterol ().

Zvimwe zvidzidzo hazvina kuwana zvakafanana mhedzisiro muropa cholesterol (18,), asi kushomeka kwemhedzisiro kunogona kunge kuri nekuda kwemisiyano mukugadzirwa dhizaini.

Zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso.

Yenguva refu, yakakwira-dose whey protein yekuwedzera inogona kudzikisa cholesterol mwero. Humbowo hwakaganhurirwa panguva ino.

9. Whey Protein is Highly Satiating (Kuzadza), Iyo Inogona Kubatsira Kuderedza Nzara

Satiety izwi rinoshandiswa kutsanangura kunzwa kwekuzara kwatinowana mushure mekudya chikafu.

Izvo zvinopesana nechishuwo nenzara, uye zvinofanirwa kudzvinyirira zvishuwo zvekudya uye chishuwo chekudya.

Zvimwe zvekudya zviri kugutsa kupfuura zvimwe, mhedzisiro inova inopindirana neacronutrient yavo (protein, carb, mafuta) kuumbika.

Mapuroteni ndiko kuzadza kuzere kwemacronutrients matatu ().

Nekudaro, haasi mapuroteni ese ane mhedzisiro yakafanana mukugutsa. Whey protein inoita kunge inowedzera kuguta kupfuura mamwe marudzi eprotein, senge casein uye soy (,).

Izvi zvivakwa zvinoita kuti zvive zvinonyanya kubatsira kune avo vanoda kudya mashoma macalorie uye kurasikirwa nehuremu.

Whey protein inonyanya kugutsa (kuzadza), zvakatonyanya kupfuura mamwe marudzi epuroteni. Izvi zvinoita kuti zvive zvinobatsira kuwedzera kune yekurema kurasikirwa chikafu.

10. Whey Protein Inogona Kukubatsira Iwe Kuderedza uremu

Kuwedzerwa kudyiwa kweprotein inozivikanwa inozivikanwa kuonda kurasikirwa zano (,,).

Kudya mapuroteni mazhinji kunogona kukurudzira kurasikirwa kwemafuta ne:

• Kudzvinyirira havi, zvichikonzera kudzikiswa kwekoriori ().
• Kukurudzira metabolism, kubatsira iwe kupisa akawanda macalorie (,).
• Kubatsira kuchengetedza tsandanyama paunenge uchirasa huremu ().

Whey protein yakaratidzirwa kuve inoshanda zvakanyanya, uye inogona kuve nemhedzisiro pane mafuta kupisa uye kuguta ichienzaniswa nemamwe mapuroteni mhando (,,,,).

Kudya mapuroteni mazhinji inzira inoshanda kwazvo yekudzikisa huremu, uye zvimwe zvidzidzo zvinoratidza kuti whey protein inogona kuve nemhedzisiro yakakura kupfuura mamwe marudzi epuroteni.

Side Migumisiro, Dosage, uye Maitiro Ekuishandisa

Whey protein iri nyore kwazvo kupinza mukudya.

Inotengeswa sehupfu hunogona kuwedzerwa kune smoothies, yogati, kana kungosanganiswa nemvura kana mukaka. Iko kune yakasarudzika sarudzo inowanikwa paAmazon.

25-50 gramu pazuva (1-2 scoops) ndiyo inowanzo kurudzirwa muyero, asi ita shuwa yekutevera edhiyo mirairo pane iri kurongedza.

Ramba uchifunga kuti kutora mapuroteni akawandisa hazvina basa. Muviri unongogona kushandisa mashoma mapuroteni panguva yakatarwa.

Kushandisa zvakanyanya kunogona kukonzera matambudziko ekugaya, sekusvotwa, kurwadziwa, kuzvimba, kupwanya, kufufutirwa, uye manyoka.

Nekudaro, zvine mwero kudyiwa kwe Whey protein ekuwedzera anoregererwa nevanhu vazhinji, kunze kwekushoma.

Kana iwe uri lactose isingashiviriri, whey protein hydrolyzate kana kuzviparadzanisa inogona kuve yakakodzera kupfuura kuisa pfungwa. Kana iwe wakambove nechinetso chechiropa kana cheitsvo, saka bvunza chiremba usati watora protein yekuwedzera.

Pakupera kwezuva, whey protein haisi iyo chete nzira iri nyore yekusimudzira yako mapuroteni kudya, inogona kunge iine mamwe masimba ane hutano zvakare.