Mapuroteni Anozunungusa Sei Iwe Kuti Udzikise Kurema uye Belly Fat

Zvemukati

• Chii Chinonzi Protein Shakes?
• Mapuroteni Anozunza Kudzikisira Nzara uye Nzara
• Mapuroteni Anodengenyeka Anogona Kuwedzera Metabolism
• Protein Shakes Inogona Kukubatsira Iwe Kuderedza Kurema uye Belly Mafuta
• Protein Shakes Inogonawo Kudzivirira Muscle Kurasikirwa uye Metabolic Kudzikira
• Mapuroteni Anozunguzika Anogona Kubatsira Kudzivirira Kurema Kuwanazve Mushure mekuderedza uremu
• Ndeupi Mhando yeProtein Ndiyo Yakanyanya?
• Chipimo chemushonga uye Side Migumisiro
• Tora Meseji Yekumba

Protein chinhu chinovaka muviri chakakosha pakurasikirwa nehuremu.

Kuwana zvakakwana kunogona kuwedzera metabolism yako, kudzikisira kudya kwako uye kukubatsira kurasikirwa nemafuta emuviri pasina kurasikirwa nemhasuru.

Mapuroteni anozungunuka inzira iri nyore yekuwedzera mapuroteni kuchikafu chako, uye yakaratidzwa kubatsira nekudzora uremu.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve mapuroteni anozununguka uye kuti anokanganisa sei huremu hwako.

Chii Chinonzi Protein Shakes?

Mapuroteni anozungunuka zvinwiwa zvinogadzirwa nekusanganisa mapuroteni hupfu nemvura, kunyange hazvo zvimwe zvigadzirwa zvinowedzerwawo.

Dzinogona kuve nyore kuwedzera kune chikafu, kunyanya kana kuwana kwemhando yepamusoro-mapuroteni chikafu kuchishoma.

Kunyangwe vanhu vazhinji vasingavade ivo kuti vasangane nezvinodiwa zvezuva nezuva zveprotein, vanogona zvakare kubatsira kana iwe uchida kuwedzera kutora kwako kune chimwe chikonzero.

Iwe unogona kutenga mapuroteni poda uye wozvisanganisa iwe pachako, asi iwe unogona zvakare kuwana akawanda akasiyana mabhureki eakafanogadzirwa emvura kuzunza.

Mimwe yemhando dzakakurumbira dzeprotein poda pamusika ndeiyi:

• Whey protein: Inokurumidza kubatwa, dairy-yakavakirwa. Inosanganisira ese akakosha amino acids ().
• Casein protein: Zvishoma nezvishoma inonwiwa, dairy-based. Inosanganisira ese akakosha amino acids ().
• Soy protein: Kudyara-kwakavakirwa uye kune zvese zvakakosha amino acids. Zvakare ine soy isoflavones, iyo inogona kupa mamwe mabhenefiti ehutano ().
• Hemp mapuroteni: Dyara-yakavakirwa uye yakakwira mu omega-3 uye omega-6 mafuta, asi yakaderera mune yakakosha amino acid lysine ().
• Rice mapuroteni: Kudyara-kwakavakirwa uye kwakadzika mune yakakosha amino acid lysine ().
• Pea mapuroteni: Kudyara-kwakavakirwa uye kwakadzika mune isiri-yakakosha amino acids cystine uye methionine (4).

Mamwe marangi ane musanganiswa wemhando dzakasiyana dzeprotini poda. Semuenzaniso, mazhinji emichero-yakavakirwa mhando dzinosanganisa mhando kuti dzizadzise imwe yeamino acid chimiro.

Mapuroteni anodedera anogona kuve nemhando dzakasiyana dzeprotein, imwe neimwe iine hunhu hwayo.

Mapuroteni Anozunza Kudzikisira Nzara uye Nzara

Mapuroteni anogona kudzikisa nzara uye kudya munzira mbiri huru.

Kutanga, inowedzera huwandu hweshungu-yekudzora mahormone senge GLP-1, PYY uye CCK, ichidzikisa huwandu hwenzara mahormone ghrelin (,,,,).

Chechipiri, protein inokubatsira kuti unzwe kuzara kwenguva yakareba (,).

Mune kumwe kuongorora, kudya kwemangwanani-mapuroteni kwakabatsira vatori vechikamu kunodya kusvika mazana zana nemakumi mashanu emakoriori mumashure mezuva ().

Mune imwe, varume vakawandisa avo vanga vari pakudya uremu vakawedzera kudya kwavo kweprotein kusvika ku25% yemakoriori ese. Uku kuwedzera kwakatemwa kushuva ne60% uye husiku-husiku snacking nehafu ().

Kuwedzera kudya kweprotein kubva pa15% kusvika ku30% yemakoriyori akazara akabatsira vatori vechikamu mune kumwe kudzidza kuti vadye ma441 mashoma macalorie pazuva vasina kuyedza kudzikamisa zvikamu zvavo ().

Uyezve, pakupera kwesvondo gumi nemaviri yekudzidza, ivo vaive varasikirwa neavhareji e11 lbs (5 kg) ().

Uku kuzungunuka kunogona kuita iri nyore nzira yekuwedzera mapuroteni kuchikafu chako. Nekudaro, ramba uchifunga kuti zvakawandisa zvinogona kutungamira kune akawandisa macalorie.

Chimwe chidzidzo chakawana kuti kuzungunuka iine 20-80 gramu eprotein ese akaderedza nzara ne50-65%, zvisinei nehuwandu hwepuroteni mukuzunza kwavo ().

Saka kana iwe uri kuyedza kudzikisa huremu, magiramu makumi maviri pakushama zvinoita kunge zvakakwana kudzikisa nzara.

Mapuroteni anogona kudzikisira kudya kwako nekukanganisa yako mahormone enzara. Inogona zvakare kukubatsira iwe kunzwa kuzara kwenguva yakareba, izvo zvinogona kukubatsira iwe kudya zvishoma uye kurasikirwa nemafuta emuviri.

Mapuroteni Anodengenyeka Anogona Kuwedzera Metabolism

Yakakwira mapuroteni kudya kunogona kusimbisa metabolism yako, zvichikubatsira iwe kupisa zvishoma macalorie zuva rega rega (,).

Izvo zviri muchidimbu nekuti kudya kweprotein - kunyanya kana kuchisanganiswa nekudzidziswa kwesimba - kunogona kukubatsira iwe kuvaka mhasuru.

Izvi zvinogona kumhanyisa metabolism yako nekuti mhasuru inopisa akawanda macalorie kupfuura mafuta.

Chimwe chidzidzo chakapa vatori vechikamu vakawandisa kuzunza pamwe ne200 kana 0 magiramu epuroteni yakawedzera pasvondo.

Vaya vakapihwa protein vakawana 2.8 lbs (1.3 kg) mamwe mashoma zvichitevera chirongwa chemavhiki gumi nematatu ekudzidzisa ().

Mune kumwe kuongorora, vatsvagiri vakapa vatori vechikamu musanganiswa wezvikafu uye kuzunza kunopa chero 0.5 g / lbs kana 1.1 g / lbs (1.2 g / kg kana 2.4 g / kg) yeproteine ​​pazuva.

Mushure memavhiki matanhatu, avo vari pane yakakwira-protein kudya vakawana 2.4 lbs (1.1 kg) mhasuru yakawanda uye vakarasikirwa ne2.9 lbs (1.3 kg) mamwe mafuta ().

Izvo zvinofanirwa kucherechedzwa, zvisinei, kuti kugona kwako kuwana mhasuru panguva yekurema kwekudya kudya kunobva pane huwandu hwetsandanyama iwe unotove uine ().

Mapuroteni anogona zvakare kuwedzera metabolism nekuda kweiyo huwandu hwe macalorie anodikanwa kuigaya nekuigaya. Izvi zvinozivikanwa seye thermic mhedzisiro yechikafu (TEF).

Semuenzaniso, 15-30% yemapurotini macalorie anopiswa panguva yekugaya, nepo chete 5-10% yemarori macalor uye 0-3% emafuta macalorie anopiswa panguva yekugaya ().

Mapuroteni anobatsira kuwedzera metabolism nekuti simba rakawanda rinoshandiswa kurigaya nekurigaya. Izvo zvinokubatsira iwe kuvaka mhasuru, iyo inopisa yakawanda macalorie kupfuura mafuta.

Protein Shakes Inogona Kukubatsira Iwe Kuderedza Kurema uye Belly Mafuta

Vatsvakurudzi vanowanzobvumirana kuti mapuroteni epamusoro-soro anogona kukubatsira kurasikirwa nemafuta akawanda, kunyanya mafuta kubva mudumbu nzvimbo (,).

Mune kumwe kuongorora, vatori vechikamu pakudya vachipa 25% yemakoriyori seprotein akarasikirwa ne10% mamwe mafuta emudumbu mushure memwedzi gumi nembiri kupfuura avo vanodya hafu yemari iyoyo ().

Mune imwe, vatori vechikamu vakapihwa yakawedzera 56 magiramu ewhy protein pazuva rakarasikirwa ne5 lbs (2.3 kg) zvimwe pakupera kwe23-vhiki yekudzidza, kunyangwe vasina kuziva vachiziva chero chimwe chinhu mukudya kwavo ().

Chidzidzo chakasiyana chakafananidza mhedzisiro yezvakasiyana uremu hwekudya. Ivo vatori vechikamu vanodya mapuroteni mazhinji vakarasika 31 lbs (14.1 kg) mumwedzi mitatu - 23% kupfuura avo vanodya zvishoma ().

Mune imwe ongororo yekupedzisira, vatori vechikamu pazvikafu vanopa makumi matatu kubva muzana emacalorie kubva kumapuroteni akarasika 8.1 lbs (3.7 kg) kupfuura aya ezvikafu zvinopa 15% yemacalorie kubva protein ().

Mapuroteni anozungunuka inzira iri nyore yekuwedzera yako yezuva nezuva mapuroteni ekudya. Izvi zvinogona kubatsira kusimudzira kurasikirwa kwemafuta, kunyanya kubva kutenderera yako yepakati-chikamu.

Protein Shakes Inogonawo Kudzivirira Muscle Kurasikirwa uye Metabolic Kudzikira

Kurera uremu chikafu kunowanzo kukonzera iwe kurasikirwa nemhasuru, izvo zvinogona kudzikisira metabolism yako. Izvi zvinoita kuti zvive nyore kuwana huremu hwese kumashure (uye nezvimwe) kana uchinge wabva pane chikafu.

Kudya kweprotein yakawanda pamwe nekudzidziswa kwesimba kunogona kubatsira kudzivirira chikamu cheiyi mhasuru kurasikirwa uye kudzikisira kwemetabolism (,,).

Muchokwadi, vatsvagurudzo vakataura kuti vatori vechikamu 'metabolism vakadzikira zvishoma pane yekurema uremu chikafu ichipa 36% yemacalorie seprotein pane pane chikafu chinopa inenge hafu iyo huwandu ().

Uchapupu hunoratidza kuti kudya zuva rega rega mapuroteni kuzunza sechikamu chehuremu hwekudya kunogona kuita kuti tsandanyama ishandiswe kusvika katatu nehafu inoshanda zvakanyanya ().

Kuongororwa kwevatambi kwakaenzanisa kudya kwekurema kurasikirwa kunopa 35% kana 15% yemakori kubva mupuroteni. Zvekudya zvese zvakabatsira vatori vechikamu kurasikirwa nemafuta akaenzana, asi avo vanodya mapuroteni mazhinji vakarasikirwa ne38% kushomeka kwemhasuru ().

Ongororo ichangoburwa inowedzera manotsi ekuti uremu hwekudya hunodarika 0.5 g / lbs (1.0 g / kg) yeproteine ​​pazuva inogona kubatsira vakuru vakuru kuchengetedza mhasuru uye kurasikirwa nemafuta akawanda ().

Mapuroteni anozungunuswa akadyiwa panguva yekudyiwa uremu kunogona kubatsira kudzivirira kurasikirwa kwemhasuru uye kudzikira kwemetabolism. Izvi zvinonyanya kushanda mukubatana pamwe nekudzidziswa kwesimba.

Mapuroteni Anozunguzika Anogona Kubatsira Kudzivirira Kurema Kuwanazve Mushure mekuderedza uremu

Mapuroteni maitiro pane metabolism, chishuwo uye mhasuru uremu zvinogona zvakare kukuchengetedza iwe kubva pakuwanazve mafuta awakashanda zvakaoma kurasikirwa nawo.

Imwe ongororo yakaratidza kuti vatori vechikamu vakapa mapuroteni akawanda vakarasika huremu uye vakachengeta mhedzisiro yavo zvirinani pane avo vakapihwa zvishoma.

Muchokwadi, iro reprotein-boka rakadzoreredza chete 9% yehuremu hwakarasika, nepo rakaderera-protein boka rakawanazve 23% ().

Chimwe chidzidzo chakapa vatori vechikamu avo vachangopedza kurerutsa kurasikirwa kupindira chinowedzera icho chakapa 48.2 gramu epuroteni pazuva.

Vatori vechikamu vakatora chinowedzerwa vakanzwa kuzara mushure mekudya uye vakawanazve 50% kushoma huremu mwedzi mitanhatu gare gare, zvichienzaniswa nevaya vasina kupihwa chinowedzera ().

Chidzidzo chakasiyana chakacherekedza mhedzisiro yakafanana neyekuwedzera iyo yakangopa chete 30 gramu eproteiniti pazuva, zvakare kuratidza kuti zvimwe hazvireve kuti zviri nani ().

Kuwedzera protein, kungave kubva mukuzunza kana chikafu chizere, kunogona kubatsira kudzikisira huwandu hwehuremu hwaunowana zvakare mushure mekurema uremu.

Ndeupi Mhando yeProtein Ndiyo Yakanyanya?

Mhando dzakasiyana dzeprotein dzine mhedzisiro dzakasiyana pamuviri.

Semuenzaniso, whey inokurumidza kumedzwa kupfuura kesiin, ichikubatsira kuti unzwe kushaya nzara munguva pfupi ().

Imwe ongororo inotaura kuti magiramu makumi mashanu nemashanu ewhy protein pazuva rakabatsira vatori vechikamu vakafutisa uye vakafutisa kurasikirwa nemamirioni mashanu (2.3 kg) mafuta akawanda kupfuura huwandu hwakaenzana hwe soy protein ().

Mumwe anotsanangura Whey se3 nguva inoshanda pakuchengetedza masimba ekuvaka-mhasuru panguva yekudyiwa uremu pane soy protein ().

Izvo zvataurwa, kwete zvese zvidzidzo zvinobvumirana kuti whey iri pamusoro. Semuenzaniso, mumwe mushumo unotaura kuti iyo inokurumidza-kudzikisira mhedzisiro inokonzeresa musiyano muuwandu hwemakoriori anodyiwa pakudya ().

Zvakare, ongororo dzinoverengeka dzinotaura zvakaenzana huwandu hwekurasikirwa kwemafuta nekushandiswa kwemavhiri, soya, mupunga kana zai-mapuroteni anowedzera (,).

Chinhu chekupedzisira chekutarisa hunhu hweprotein.

Whey, casinini uye soya zvine zvese zvakakosha amino acids zvinodiwa nemuviri wako.

Kune rimwe divi, mupunga uye hemp protein yakaderera mune yakakosha amino acid lysine, uye pea protein zvakare yakaderera mune isiri-yakakosha amino acids cystine uye methionine.

Izvo zviri kutaurwa, kushomeka uku kunogona kusakonzera dambudziko kunze kwekunge kana kuzunza kuri iko chete kunobva mapuroteni mune kwako kudya.

Zvakare, mazhinji emiti-akavakirwa mapuroteni powders anosanganisa akasiyana masosi kuitira kuti musanganiswa uve neese akakosha amino acids.

Iyo chaiyo mhando yeprotein poda yauinayo mukuzunguzika kwako haifanire kuita mutsauko mukuru wekurasikirwa kwemafuta. Zvimwe zvidzidzo zvinoratidza mukana wewhey, asi humbowo hwakasanganiswa.

Chipimo chemushonga uye Side Migumisiro

Kutora kuzunza kamwe pazuva kunofanirwa kuve nzira yakanaka yekutanga.

Izvo zvakanak kuitora iko kumberi kana pachinzvimbo chekudya, iine 1 kana 2 mapuroteni epuroteni poda.

Kuisanganisa nemvura, chando uye pamwe chidimbu chemuchero mune blender inzira yakapusa yekugadzira inonaka uye inogutsa kuzunza.

Zvimwe zvinokonzeresa zvakadai sekuzvimba, kupwanya, gasi uye diarrhoea zvinogona kuitika kana iwe uri lactose isingashiviriri uye nekunwa kuzunza kunoitwa ne whey kana kasini.

Zviratidzo izvi zvinogona kungodzivirirwa nekuchinjira kumapuroteni mapoda asina kutorwa kubva mukaka, senge zai, pizi, soya, hemp kana mupunga mapuroteni mapoda.

Yezvinyorwa, mapuroteni epamusoro mapuroteni akambofungidzirwa kuve nemhedzisiro yakaipa paitsvo uye pfupa hutano, asi kutsva kutsva kunoratidza izvi hazvisi zvechokwadi.

Muchokwadi, mapuroteni epamusoro akambotorwa kuti akonzere chero kukuvara kweitsvo muvanhu vane hutano. Nekudaro, chikafu chepasi-chemapuroteni chinogona kubatsira kune avo vane nyaya dzetsvo dziripo (,).

Mapuroteni zvakare chinhu chakakosha pakuvaka kwemapfupa nekugadzirisa, uye ongororo dzinoratidza kuti hapana chikonzero chekutadzisa kudya kwako kunatsiridza hutano hwepfupa (,).

Ongororo zhinji dzinoshuma kuti huwandu hwese hweprotein hunowanikwa pakati pe0.5-1.0 g / lbs (1.2-2.2 g / kg) pazuva rinopa mhedzisiro inobatsira pakurasikirwa nehuremu.

Iyi huwandu hweprotein inowanzo kumiririra kutenderera 25-35% yemakoriori aunodya mune rimwe zuva uye inowanzoonekwa seyakachengeteka.

Iwe unogona kuverenga zvakawanda nezve izvo apa: Akawanda Sei Mapuroteni Waunofanira Kudya Nezuva?

Kutora kuzunza kamwe pazuva inzira yakanaka yekutanga, uine 1 kana 2 scoops eprotein. Vamwe vanhu vanogona kusangana nemhedzisiro mhedzisiro.

Tora Meseji Yekumba

Vanhu vazhinji vanogona kuwana mapuroteni akakwana pasina kushandisa kuzunguzika.

Izvo zviri kutaurwa, izvi zvinowedzera iri nyore, yakachengeteka uye inonaka nzira yekuwedzera mamwe mapuroteni mune chako chikafu.

Kana iwe uri kuyedza kudzikisa huremu, mapuroteni ekuwedzera kubva mukuzungunuka anogona kukubatsira kuti unzwe kushaya nzara, ikubatsire kudzikira uremu nekukurumidza uye kudzikisa mukana wekuwanazve mafuta akarasika.