Izvo Zvakawanda Zvakawanda Whey Protein Chikonzero Side Migumisiro?

Zvemukati

• Chii chinonzi Whey Protein?
• Iyo Inogona Kukonzera Kugaya Nyaya
• Vamwe Vanhu Vanogona Kuva Allergic kune Whey Protein
• Zvinogona Kukonzera Kuzvimbirwa uye Kushomeka Kwehutano?
• Ko Whey Protein Inogona Kukuvadza Itsvo Dzako Here?
• Inogona Kukuvadza Chiropa Chako Here?
• Ko Whey Protein Inokonzera Osteoporosis?
• Iwe Unofanira Kutora Zvakawanda Sei?
• Icho Chinokosha

Whey protein imwe yeanonyanya kufarirwa zvinowedzerwa papasi.

Asi kunyangwe paine mabhenefiti mazhinji ehutano, pane imwe gakava rakakomberedza kuchengetedzeka kwayo.

Vamwe vanoti Whey protein yakawandisa inogona kukuvadza itsvo uye chiropa uye kunyange kukonzera osteoporosis.

Ichi chinyorwa chinopa humbowo-hwakavakirwa hwekuongorora kwe Whey protein yekuchengetedza uye mhedzisiro.

Chii chinonzi Whey Protein?

Whey protein inozivikanwa yehutano uye yekuwedzera yekudya.

Yakagadzirwa kubva kumavhiri, inova iyo mvura inopatsanurwa kubva mumukaka panguva yekugadzira chizi. Iyo Whey inozo svinurwa, kunatswa uye kupuruzira-kuomeswa mu whey protein powder.

Kune matatu makuru marudzi eiyo whey protein. Musiyano wakakosha pakati pavo ndeye maitirwo awo ().

• Whey protein inosimbisa: Iine dzinenge 70-80% protein. Ndiyo mhando yakajairika ye whey protein uye ine yakawanda lactose, mafuta uye zvicherwa kubva mumukaka.
• Whey protein yakasarudzika: Ine 90% protein kana zvimwe. Iyo yakanyanya kunatswa uye ine shoma lactose nemafuta, asi zvakare ine mashoma mashoma emaminerari.
• Whey protein hydrolyzate: Fomu iri rakafetwa kare, richibvumira muviri wako kuutora nekukurumidza.

Whey protein isarudzo inozivikanwa pakati pevatambi, vanofarira kugwinya uye vanhu vanoda kuvaka mhasuru kana kurasikirwa uremu.

Zvidzidzo zvinoratidza kuti zvinogona kukubatsira kupora kubva mukurovedza muviri, kuvaka mhasuru uye simba uye kunyangwe kurasikirwa nehuremu nekudzikisa chishuwo chako uye kuwedzera metabolism yako (,,).

Whey protein zvakare izere sosi yeprotein, zvichireva kuti ine zvese zvakakosha amino acids. Muviri wako haugone kugadzira amino acid akakosha, saka zvakakosha kuti uwane zvakakwana kubva pane zvaunodya.

Unogona kutora whey protein nekungosanganisa nemvura kana mvura yesarudzo yako.

Kunyangwe paine hutano hwayo, vamwe vanhu vane hanya nekuchengetedzeka kwayo.

Izvo zvakati, whey protein yakachengeteka kune vanhu vazhinji uye nzira iri nyore yekuwedzera yako protein yekudya.

Pfupiso: Whey protein inowanzo chengeteka uye inogona kukubatsira iwe kuvaka mhasuru uye simba, kurasikirwa nehuremu, kudzikisira kudya kwako uye kuwedzera yako metabolism.

Iyo Inogona Kukonzera Kugaya Nyaya

Mazhinji emapipi mapuroteni emhedzisiro ane chekuita nekuzeya.

Vamwe vanhu vane matambudziko ekugaya whey protein uye vanoona zviratidzo zvakaita sekuzvimba, gasi, mudumbu kurwadza uye manyoka (5).

Asi mazhinji emimwe mhedzisiro ane chekuita nekushushikana kwe lactose.

Lactose ndiyo yakakosha carb mu whey protein. Vanhu vane lactose isingashiviriri havagadziri yakakwana enzyme lactase, iyo muviri wako inoda kugaya lactose (5).

Zvakare, lactose kusashivirira kwakakurumbira zvakajairika uye kunogona kukanganisa kusvika pa75% yevanhu pasi rese ().

Kana iwe uri lactose isingashiviriri, edza kuchinjira kune whey protein patsanura hupfu.

Whey protein yekuzviparadzanisa yakanyanya kunatswa, iine huwandu hwakanyanya hushoma hwemafuta uye lactose pane whey protein concentrate. Vanhu vane lactose kusagadzikana vanogona kazhinji kutora zvakachengeteka whey protein kupatsanura ().

Neimwe nzira, edza isiri yemukaka protein protein, senge soya, pizi, zai, mupunga kana hemp protein.

Pfupiso: Whey protein inogona kukonzera kusagadzikana zviratidzo kune vanhu vane lactose kusagadzikana. Kana iwe uchinge uchinge uchinzwa kusagadzikana zviratidzo, edza kuchinjira kune whey kupatsanura hupfu kana isiri-yemukaka protein poda.

Vamwe Vanhu Vanogona Kuva Allergic kune Whey Protein

Nekuti whey protein inouya kubva mumukaka wemombe, vanhu vane mukaka wemukaka allergy vanogona kunge vari allergiki nayo.

Zvakangodaro, kukakavara kwemukaka wemombe hakuwanzoitika muvanhu vakuru, nekuti kusvika pa90% yevanhu vane mukaka wemukaka wemakemikari anovapfuura nezera remakore matatu ().

Zviratidzo zvekukaka kwemukaka wemukaka zvinogona kusanganisa mikoko, mapundu, kuzvimba kumeso, huro uye kuzvimba kwerurimi uye kumhanya kana kumhanyisa mhino (9).

Mune zvimwe zviitiko, mukaka wemukaka allergy inogona kukonzeresa anaphylaxis, yakakomba, inotyisidzira hupenyu kukonzeresa.

Zvakare, zvakakodzera kuyeuka kuti mukaka wemukaka allergy isingawanzoitika kune vanhu vakuru, asi inogona kuve nemhedzisiro.

Uyezve, allergies kune whey protein haifanire kuvhiringidzwa neiyo lactose kusagadzikana.

Mazhinji allergies anoitika kana muviri uchigadzira immune immune kuprotein. Nekudaro, kusashivirirana kunokonzerwa nekushomeka kwe enzyme uye hakubatanidzi immune system (10).

Kana iwe uine mukaka wemukaka mapuroteni allergy, edza isiri yemukaka protein protein, senge soy, pizi, zai, mupunga kana hemp protein.

Kana usina chokwadi kana zviratidzo zvako zvichikonzerwa nechirwere kana kuti kusashivirira, zvakanaka kuti utarise nachiremba wako.

Pfupiso: Avo avo vari allergiki kune mukaka wemombe vanogona zvakare kuve seganiki kune whey protein. Zvakangodaro, kukakavara kwemukaka wemombe hakuwanzoitika muvanhu vakuru.

Zvinogona Kukonzera Kuzvimbirwa uye Kushomeka Kwehutano?

Kuzvimbirwa haisi yakajairwa mhedzisiro mhedzisiro ye whey protein.

Kune vanhu vashoma, kusagadzikana kwe lactose kunogona kukonzeresa kupatirwa nekudzora kufamba kwemukati (, 12).

Zvisinei, kuvhiringidzika kunowanzoitika kana vanhu vakadya michero nemiriwo mashoma vachida whey protein, kunyanya kana vari pakudya kwakaderera-carb.

Michero nemiriwo chinhu chikuru sosi ye fiber, iyo inobatsira fomu stool uye inosimudzira kugara uchiita matumbu ().

Kana iwe uchifungidzira kuti whey protein inokuita kuti uzvimbiswe, tarisa kana uri kudya michero nemiriwo zvakakwana. Iwe unogona zvakare kuyedza kutora inogadziriswa fiber yekuwedzera.

Chimwe chikonzero nei kutsiva chikafu chizere newhey protein ipfungwa yakaipa nekuti inogona kuwedzera njodzi yekushomeka kwehutano.

Zvese zvekudya, kunyanya michero nemiriwo, zvine hupfumi-zvine hupfumi uye zvine zvicherwa zvakasiyana siyana zvinodiwa kuti uve nehutano hwakanaka.

Naizvozvo, zvakakosha kuti urambe uchidya chikafu chakaringana paunenge uchitora whey protein.

Pfupiso: Iwe unogona kuve panjodzi yekuzvimbirwa uye kushomeka kwehutano kana ukatsiva michero nemiriwo mukudya kwako ne whey protein. Kudya kudya kwakaringana kunogona kubatsira kupokana neiyi mhedzisiro.

Ko Whey Protein Inogona Kukuvadza Itsvo Dzako Here?

Kudya kudya kweprotein-kumusoro kunogona kukwidza kumanikidza mukati meitsvo uye kuita kuti vasese ropa rakawanda kupfuura zvakajairwa (14,).

Nekudaro, izvi hazvireve kuti kudya kweprotein inokuvadza itsvo.

Muchokwadi, zvidzidzo zvinoratidza kuti iyi inowanzoitika mhinduro yemuviri uye hazviwanzo chikonzero chekushushikana (,).

Zvakare, hapana humbowo hwekuti mapuroteni akawandisa anogona kukuvadza itsvo dzevanhu vane hutano (,).

Semuenzaniso, kuongororwa kwakadzama kweongororo makumi mapfumbamwe nematatu pamaitiro emapuroteni pane itsvo kwakagumisa kuti hapana chikonzero chekurambidza kudya kweprotein mune vanhu vane hutano ().

Izvo zvakati, kune humbowo hwekuti yakakura-protein chikafu chinogona kukuvadza kune vanhu vane chirwere cheitsvo.

Zvidzidzo zvinoratidza kuti kudya kweprotein kune avo vane chirwere cheitsvo kunogona kuwedzera kukuvadza itsvo (,).

Kana iwe uine huripo hweitsvo mamiriro, saka zviri nani kuti utarise nachiremba wako nezvekuti whey protein yakakunakira iwe.

Pfupiso: Iko hakuna humbowo hwekuti mapuroteni akawandisa anogona kukuvadza itsvo muvanhu vane hutano. Nekudaro, vanhu vane chirwere cheitsvo chiripo vanofanirwa kutarisa nachiremba wavo nezvekuti whey protein yakavakodzera here.

Inogona Kukuvadza Chiropa Chako Here?

Hapana humbowo hunoratidza kuti mapuroteni akawandisa anogona kukuvadza chiropa muvanhu vane hutano ().

Muchokwadi, chiropa chinoda protein yekuzvigadzirisa pachayo uye nekushandura mafuta kuita lipoproteins, ayo ari mamorekuru anobatsira kubvisa mafuta kubva muchiropa ().

Mune ongororo yevakadzi gumi nevaviri vakafutisa, kutora magiramu makumi matanhatu eiyo whey protein yekuwedzera yakabatsira kudzikisa mafuta echiropa neanosvika 21% kwevhiki ina.

Zvakare, zvakabatsira kudzikisa ropa triglycerides neinenge 15% uye cholesterol neinenge 7% ().

Imwe nyaya yenyaya yaireva kuti murume ane makore makumi maviri nemanomwe aigona kukuvara chiropa mushure mekutora whey protein ekuwedzera ().

Nekudaro, aive achitorawo zvimwe zvakasiyana zvekuwedzera. Vanachiremba vaive vasina chokwadi kana ainwa vanabolic steroid, izvo zvinogona kukuvadza chiropa (24).

Tichifunga nezvekuti zviuru zvevanhu zvinotora whey protein isina matambudziko echiropa, iyi imwechete kesi inopa husina kukwana humbowo hwekuti whey protein inogona kukuvadza chiropa.

Kunyangwe, kuwanda kweproteinini kunogona kukuvadza vanhu vane cirrhosis, chirwere chisingaperi chechiropa (,).

Chiropa chinobatsira kubvisa zvinhu zvinokuvadza muropa seammonia, inova-chibereko cheprotein metabolism ().

Mune cirrhosis, chiropa hachigone kushanda nemazvo. Saka kudya kweprotein kwakakwira kunogona kuwedzera mazinga eammonia muropa, ayo anogona kukuvadza huropi (,).

Kana iwe uine chirwere chechiropa, bvunza nachiremba wako usati watora whey protein.

Pfupiso: Iko hakuna humbowo hwekuti mapuroteni akawandisa anogona kukuvadza chiropa muvanhu vane hutano. Zvisinei, vanhu vane chirwere chechiropa vanofanira kutarisa nachiremba wavo pamusoro pekuti whey protein yakachengeteka kwavari.

Ko Whey Protein Inokonzera Osteoporosis?

Hukama huripo pakati pemapuroteni kudya uye mapfupa kwagadzira kumwe kupokana.

Pane kumwe kunetsekana kuti mapuroteni akawandisa anogona kukonzera calcium kuti ibude kubva mumapfupa uye nekuwedzera njodzi ye osteoporosis, chirwere chinoonekwa nemapfupa ane mhango uye ane pfumbu (29).

Iyi pfungwa yakabva kuzvidzidzo zvepakutanga izvo zvakaratidza kuwanda kweprotein kudya kwakaita kuti weti iwedzere kuva acidic (,).

Nekudaro, muviri waizoburitsa calcium yakawanda kubva mumapfupa kuti iite sechinhu chinogumburisa uye kugadzirisa iyo acidic mhedzisiro ().

Nekudaro, kutsva kutsva kwakaratidza kuti muviri unoverenga mhedzisiro yekurasikirwa kwecalcium nekuwedzera kuchenesa calcium kubva mudumbu (,).

Mune ongororo yezvidzidzo makumi matatu neshanu, vesaenzi havana kuwana humbowo hwekuti kudya mapuroteni akawandisa kune hutano hwepfupa.

Muchokwadi, vakasvika pakufunga kuti kudya mapuroteni mazhinji kwainyatsobatsira hutano hwepfupa ().

Zvakare, ongororo dzinoverengeka dzinoratidza kuti vanhu vakwegura, avo vanokanganisa osteoporosis, vanofanirwa kudya mapuroteni akawanda kubatsira kuchengetedza mapfupa akasimba (,).

Pfupiso: Iko hakuna humbowo hwekuti whey protein inogona kukonzera osteoporosis. Muchokwadi, whey protein inogona kubatsira kudzivirira chirwere.

Iwe Unofanira Kutora Zvakawanda Sei?

Whey protein inowanzo chengeteka uye inogona kudyiwa nevanhu vazhinji vasina mhedzisiro.

Dosi inowanzokurudzirwa ndeye 1-2 scoops (25-50 gramu) pazuva, asi zvinokurudzirwa kuti uteedzere mirayiridzo yekushandira papakeji.

Kutora zvinopfuura izvi hazvigone kupa mamwe mabhenefiti, kunyanya kana uchinge watodya mapuroteni akakwana.

Kana iwe ukawana zviratidzo zvisina kugadzikana sekubhururuka, gasi, cramps kana manyoka mushure mekutora whey protein, edza kuchinjira kune whey protein isolate powder.

Neimwe nzira, edza isiri yemukaka protein protein, senge soya, pizi, zai, mupunga kana hemp protein.

Pfupiso: Iyo yakakurudzirwa zuva rega rega reiyo whey protein ndeye 1-2 scoops (25-50 gramu). Kana iwe uchinetseka nezviratidzo zvekudya, edza iyo whey protein kupatsanura kana isiri-yemukaka protein imwe nzira.

Icho Chinokosha

Whey protein yakachengeteka uye vanhu vazhinji vanogona kuitora pasina zvinokanganisa.

Zvisinei, zvinogona kukonzeresa kugaya zviratidzo kune avo vane kusagadzikana kwelasise, uye izvo zvinokanganiswa nemukaka wemombe zvinogona kunge zvichirwisa.

Kana iwe ukava nemhedzisiro, edza iyo whey protein kupatsanura kana isiri-yemukaka protein imwe nzira.

Kunyangwe izvi zvisizvo, whey protein ndiyo imwe yezvakanakisa zvinowedzera pamusika. Iyo ine dzakasiyana siyana dzekutsvagisa kutsigira ayo anobatsira mabasa musimba uye mhasuru kuvaka, kupora uye kuonda.