Ndeipi iyo Yakanakisa Protein Powder yeLight Loss?

Zvemukati

• Mashandisiro Ekushandisa Protein Powder yeLight Loss
• Ongororo ye

Kana iwe uri kutsvaga kuderedza uremu, zvingaite sezvinopesana ne wedzera zvinhu kune zvaunodya; zvisinei, kushandisa puroteni yehupfu kubatsira mukurasikirwa nekurema kunogona kunge kuri zano rakanaka. Mubvunzo, zvino, ndewekuti: Chiimutsa yeprotein poda ndiyo yakanakira kuonda?

Kune akawanda mabhureki uye mhando dzeprotein poda pamusika, kusanganisira kasino, soya, pizi, brown mupunga, hemp, uye-ehe-e-whey. (Yakabatana: Tora iyo Scoop pamhando dzakasiyana dzeProtein Powder)

Whey (mhando yeprotein yakatorwa mumukaka) yakagara iri mambo asiri weprotein nyika (nekuda kwevanodzidzisa vane mukurumbira vakaita saJillian Michaels naHarley Pasternak, vanopika nezvinhu). Zvidzidzo zvakaratidza zvisina tsarukano kuti whey protein inogona kubatsira kuvaka mhasuru-asi ndiyo yakanyanya protein protein poda yekuonda?

"Ndizvozvo," anodaro Paul Arciero, D.P.E., director weHuman Nutrition neMetabolism Lab ku Skidmore College. "Whey ndiyo inonyanya kushanda nzira yekudya yekubatsira kuderedza uremu. Ndiyo yakanyanya thermogenic chikafu chinobva chaunogona kudya. Izvi zvinoreva kuti inopisa macalorie akawanda mushure mekunge wadya."

Ichokwadi: Mapuroteni ese anowedzera kutonhora kupfuura makabhohaidhiretsi kana mafuta, asi kutsvagurudza kunoratidza kuti whey ndiyo chaiyokunyanya thermogenic. Imwe yedzidzo yakaburitswa mu American Zvinyorwa zveNutrition akawana kuti iyo thermic mhedzisiro ye whey protein yaive yakakura zvakanyanya kupfuura iyo yekesiin kana soy protein mune vakaonda, vakuru vane hutano.

"Whey ndeimwe yemapuroteni anonyanya kushanda uye ane huturu akakodzera kuvanhu vakagwinya uye vanotsvaga kurasikirwa," anobvumirana Ilana Muhlstein, M.S., R.D.N., cocreator weBlackbody's 2B Mindset chirongwa chekudya. "Iproteini yakakwana, inowanikwa nyore, ine mapuroteni mazhinji, uye yakaderera macalorie, uye inosangana mushe zvakasiyana mumatanho e smoothie."

Wedzera whey protein kune zvaunodya uye zvinwiwa, uye yako metabolism inogara yakakwira zuva rese. (Kune matani enzira dzekugadzira ekushandisa mapuroteni hupfu mune chako chikafu-uye kwete mumatsetse chete.) Zvakare, whey protein-uye chaizvo chero mapuroteni-anokuchengeta uchinzwa kuzara kwenguva yakareba kupfuura mamwe marudzi ezvikafu, anodaro Arciero, iyo zvinoreva kuti uchadya zvishoma. (Ona: Yakawanda Sei Mapuroteni Unofanira Kudya Pazuva?)

Asi pane chikonzero chechitatu nei whey protein ichikurudzirwa kune vanhu vari kuyedza kudzikisa huremu: "Ndicho chikafu chinonyanya kushanda chaungadya kuti chikubatsire kuvhura nzira inonzi protein synthesis, iyo inotanga kuvaka mhasuru nyowani," anodaro Arciero. Mukutaura kwema layman, mapuroteni ekuwedzera anozoona kuti wakabatirira kune mhasuru iwe watove nayo-mhasuru hunowanzo kukuvara panguva yekurema-kurasikirwa kuyedza-uye zvinokubatsira iwe kuwana mhasuru nyore zvakare. Izvi zvakakosha nekuti tsandanyama yauinayo yakawanda, macalorie anopisa muviri.

Mashandisiro Ekushandisa Protein Powder yeLight Loss

Ehezve, kuti uwane mhinduro dzakanakisa, wedzera kurovedza muviri. Kutsvagisa kwakaburitswa mu Zvinyorwa zveAmerican College of Nutrition vakawana kuti kudzidziswa kwesimba pamwe nemavhiri kwakakonzera kurasikirwa nekurema kupfuura whey chete.

Iwe unowedzera sei whey protein pakudya kwako? "Whey inogona kuiswa nyore nyore mune zvakawanda zvekudya zvakasiyana," anodaro Arciero. "Unogona kuidya mu shake kana kubika uye kubika nayo." (Edza iyi mapuroteni pancakes recipe, aya mapuroteni bhora mabikirwo akakwana pakudya, kana Emma Stone's post-Workout protein shake recipe.)

Whey protein powder inotengeswa mune zvekudya zvine hutano uye zvitoro zvevitamin uye zvakare inowanikwa seyekuwedzera-pane akawanda smoothie mabhawa. Whey inogona kuparadzaniswa nemukaka kana kukohwa panguva yekugadzira cheese, asi yakaderera mu lactose, zvinoreva kuti inogona kushanda zvakanaka kunyange kune vanhu vane lactose-isingashiviriri. Mukadzi wepakati anokwanisa kudya zvakaringana magiramu makumi mana kusvika makumi matanhatu ezviumbwa zuva rega rega, achivavarira kwete anopfuura magiramu makumi maviri panguva, Arciero anokurudzira.

Kana iwe uchitsvaga chirimwa-chakavakirwa mapuroteni imwe nzira, "Ndingakurudzira kusarudza vegan protein protein inosanganisira musanganiswa wepea uye mupunga," anodaro Muhlstein. "Kusanganisira ese ari maviri muforoma imwe chete anogona kukwidziridza amino acid mbiri uye kugadzira imwe yakasarudzika yekunhuhwirira mbiri zvakare."

NaJessica Cassity weDeetsinReview.com

Ongororo ye