Izibonelelo ezili-10 eziSekelezwe kwiMpilo zeProteni yeWhy

Umxholo

• 1. Ingqolowa nguMthombo oGqwesileyo weProtini ekumgangatho ophezulu
• 2. Iiproteni ezinamavili zikhuthaza ukukhula kwemisipha
• 3. Iiproteni ze-Whey zisenokuhla ngoxinzelelo lwegazi
• 4. IProteni ka Whey Inganceda ukuNyanga udidi lwesibini lweswekile
• 5. Iiproteni ze-Whey zisenokunceda ekunciphiseni ukudumba
• 6. IProteni ka Whey Isenokuba Luncedo Kwizifo Zesisu Esidumbisayo
• 7. Iiproteni ze-Whey zingaPhucula i-Antioxidant Defence yeQumrhu
• 8. Iiproteni ze-Whey zisenokuba neZiphumo eziNcedo kwiiFutha zeGazi
• 9. Iiproteni ze-Whey ziHlala kakhulu (ziyagcwalisa), ezinokuthi zincede ekunciphiseni indlala
• 10. Whey Protein inokukunceda ukuba wehlise ubunzima
• Iziphumo ebezingalindelekanga, idosi kunye nendlela yokuyisebenzisa

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Iprotey ye-Whey iphakathi kwezona zixhobo zifundwayo emhlabeni, kwaye kufanelekile.

Inexabiso lesondlo eliphezulu kakhulu, kwaye izifundo zenzululwazi zityhile izibonelelo ezininzi zempilo.

Nazi izibonelelo ezili-10 zempilo yeprotheni ye-whey exhaswa zizifundo zabantu.

1. Ingqolowa nguMthombo oGqwesileyo weProtini ekumgangatho ophezulu

Iprotheyini ye-Whey liqhezu leprotein le-whey, engulwelo olwahlula kubisi ngexesha lokuvelisa itshizi.

Yiprotein epheleleyo, ekumgangatho ophezulu, equlathe zonke iiamino acid eziyimfuneko.

Ukongeza, iyetyisa kakhulu, ifunxwe emathunjini ngokukhawuleza xa kuthelekiswa nezinye iiprotein ().

Ezi mpawu zenza ukuba ibe yenye yezona ndawo zintle zokutya ezikhoyo kwiprotheyini.

Zintathu iintlobo eziphambili ze-whey protein powder, i-concentrate (WPC), i-isolate (WPI), kunye ne-hydrolyzate (WPH).

Ukugxininisa lolona hlobo luxhaphakileyo, kwaye ikwayeyona inexabiso eliphantsi.

Njengesongezelelo sokutya, iprotein ye-whey ithandwa kakhulu phakathi kwabakhi bomzimba, iimbaleki, kunye nabanye abafuna iprotein eyongezelelweyo kukutya kwabo.

Iprotheyini ye-Whey inexabiso eliphezulu kakhulu lesondlo, kwaye yenye yezona ndawo zokutya zintle zeprotein esemgangathweni. Iyetyisa kakhulu, kwaye ifunxwe ngokukhawuleza xa ithelekiswa nezinye iiproteni.

2. Iiproteni ezinamavili zikhuthaza ukukhula kwemisipha

Ubunzima bemisipha buyancipha ngokweminyaka.

Oku kuhlala kukhokelela ekufumaneni amafutha kwaye kuphakamisa umngcipheko wezifo ezininzi ezingapheliyo.

Nangona kunjalo, olu tshintsho lubi kubume bomzimba lunokucothiswa, kuthintelwe, okanye luguqulwe ngokudityaniswa koqeqesho lwamandla kunye nokutya okwaneleyo.

Uqeqesho lwamandla oluhamba kunye nokusetyenziswa kokutya okuneprotein ephezulu okanye izongezo zeprotein kubonisiwe njengesicwangciso esisebenzayo sokukhusela ().

Eyona nto isebenzayo ngokukodwa yimithombo yeprotini ekumgangatho ophezulu, enje nge-whey, etyebile kwi-amino acid ene-branched ebizwa ngokuba yi-leucine.

I-Leucine lelona phulo lixhasa ukukhula (i-anabolic) kwee-amino acid ().

Ngesi sizathu, iprotein ye-whey iyasebenza kuthintelo lokulahleka kwemisipha okunxulumene nobudala, kunye nokomelezwa kwamandla kunye nomzimba ojongeka ngcono ().

Ukukhula kwemisipha, iprotein ye-whey ibonakaliswe ukuba ingcono kancinci xa kuthelekiswa nezinye iintlobo zeprotein, ezinje ngecasein okanye isoy ((,,).

Nangona kunjalo, ngaphandle kokuba ukutya kwakho sele kunqongophele kwiprotheyini, izongezo ngekhe zenze umahluko omkhulu.

Iprotey ye Whey ibaluleke kakhulu ekukhuthazeni ukukhula kwemisipha kunye nokugcinwa kwayo xa kudityaniswa noqeqesho lwamandla.

3. Iiproteni ze-Whey zisenokuhla ngoxinzelelo lwegazi

Uxinzelelo lwegazi ngokungaqhelekanga (uxinzelelo lwegazi) yenye yezinto ezinobungozi kwisifo sentliziyo.

Izifundo ezininzi zidibanise ukusetyenziswa kweemveliso zobisi kunye nokunciphisa uxinzelelo lwegazi (,,,).

Esi siphumo sichaphazeleka kusapho lwee-peptides ezinobisi ezisebenzayo kubisi, ekuthiwa zii "angiotensin-converting-enzyme inhibitors" (ACE-inhibitors) (,, 13).

Kwiiproteni ze-whey, ii-ACE-inhibitors zibizwa ngokuba zii-lactokinins (). Izifundo ezininzi zezilwanyana zibonise iziphumo eziluncedo kuxinzelelo lwegazi (,).

Inani eliqingqiweyo lezifundo zabantu liphande isiphumo seeproteni ze-whey kuxinzelelo lwegazi, kwaye iingcali ezininzi zijonga ubungqina bokuba abuhambelani.

Olunye uphononongo kubantu abatyebe kakhulu lubonise ukuba ukuxhaswa kweprotein kwe-whey, i-54 g / usuku lweeveki ezili-12, kwehlise uxinzelelo lwegazi nge-4%. Ezinye iiprotein zobisi (casein) zineempembelelo ezifanayo ().

Oku kuxhaswa lolunye uphononongo olufumene iimpembelelo ezibonakalayo xa abathathi-nxaxheba banikwa isangqa seprotey (22 g / ngosuku) kwiiveki ze-6.

Nangona kunjalo, uxinzelelo lwegazi lwehlile kuphela kwabo babephethe uxinzelelo lwegazi oluphezulu okanye oluphezulu ukuqala ngalo (18).

Akukho ziphumo zibalulekileyo kuxinzelelo lwegazi eziye zafunyanwa kuphononongo olusebenzise inani eliphantsi kakhulu leprotey ye-whey (engaphantsi kwe-3.25 g / ngosuku) exutywe kwisiselo sobisi ().

Iiproteni ezinamavili zinokwehlisa uxinzelelo lwegazi kubantu abanexinzelelo lwegazi. Oku kungenxa yeepeptides ze-bioactive ezibizwa ngokuba zii-lactokinins.

4. IProteni ka Whey Inganceda ukuNyanga udidi lwesibini lweswekile

Uhlobo lwe-2 yeswekile sisifo esinganyangekiyo esibonakaliswa kukunyuka kweswekile yegazi kunye nokusebenza kakuhle kwe-insulin.

I-insulin yihomoni ekufanele ukuba ivuselele ukufunwa kweswekile yegazi kwiiseli, ukuyigcina ngaphakathi kwemida esempilweni.

Iprotheyini ye-Whey ifunyenwe iyasebenza ukumodareyitha iswekile yegazi, inyusa omabini amanqanaba e-insulin kunye nobuntununtunu kwiziphumo zayo (,,,).

Xa ithelekiswa neminye imithombo yeeproteni, enjengeqanda elimhlophe okanye intlanzi, iprotein yewheyy ibonakala ngathi inamandla (,).

Ezi zinto zineprotey ye-Whey inokuthelekiswa nezo zesifo seswekile, njenge-sulfonylurea ().

Ngenxa yoko, iprotein ye-whey inokusetyenziswa ngokufanelekileyo njengonyango olongezelelweyo kuhlobo lwe-2 yeswekile.

Ukuthatha isongezelelo se-whey protein ngaphambi okanye ngesidlo se-carb ephezulu kubonisiwe ukumodareyitha iswekile yegazi kubo bobabini abantu abasempilweni kunye nohlobo lwe-2 yeswekile ().

Iprotheyini ye-Whey iyasebenza ekumodareyithini amanqanaba eswekile yegazi, ngakumbi xa ithathwa ngaphambi okanye ngokutya okuphezulu kwe-carb. Inokuba luncedo ngakumbi kubantu abanesifo seswekile sesi-2.

5. Iiproteni ze-Whey zisenokunceda ekunciphiseni ukudumba

Ukudumba yinxalenye yempendulo yomzimba kumonakalo. Ukudumba okwethutyana kuyanceda, kodwa phantsi kweemeko ezithile kunokuba sesichengeni.

Ukudumba okungapheliyo kunokuba yingozi, kwaye kuyingozi kwizifo ezininzi. Ingabonakalisa iingxaki zempilo okanye imikhwa emibi yokuphila.

Uphononongo olukhulu lokuphononongwa lufumanise ukuba iidosi eziphezulu zeprotheyini zongeza kakhulu iprotein esebenzayo yeC (CRP), uphawu oluphambili lokudumba emzimbeni ().

Amanqanaba aphezulu e-protein ye-whey abonakalisiwe ukunciphisa amanqanaba egazi kwi-C-protein esebenzayo, ebonisa ukuba inokunceda ukunciphisa ukudumba.

6. IProteni ka Whey Isenokuba Luncedo Kwizifo Zesisu Esidumbisayo

Isifo samathumbu esivuthayo yimeko ebonakaliswa kukudumba okungapheliyo kwimigca yendlela yokwetyisa.

Lixesha elihlangeneyo lesifo sikaCrohn kunye nesifo sokukrala kwezilonda.

Kuzo zombini iimpuku nakubantu, ukufunyanwa kweprotein ye-whey kufunyenwe kuneziphumo ezincedo kwisifo samathumbu esivuthayo (,).

Nangona kunjalo, ubungqina obukhoyo bubuthathaka kwaye izifundo ezizezinye ziyafuneka ngaphambi kokuba kwenziwe amabango anamandla.

Isongezelelo seprotheyini ye Whey sinokuba neziphumo ezincedo kwisifo sokukrala kwamathumbu.

7. Iiproteni ze-Whey zingaPhucula i-Antioxidant Defence yeQumrhu

Antioxidants zizinto ezisebenza ngokuchasene ne-oxidation emzimbeni, ukunciphisa uxinzelelo lwe-oxidative kunye nokusika umngcipheko wezifo ezingapheliyo.

Enye yezona zinto zibaluleke kakhulu kwi-antioxidants ebantwini yi-glutathione.

Ngokungafaniyo ne-antioxidants ezininzi esizifumana ekudleni, i-glutathione iveliswa ngumzimba.

Emzimbeni, imveliso ye-glutathione ixhomekeke kunikezelo lwee-amino acid ezininzi, ezinje ngecysteine, ngamanye amaxesha yokunqongophala konikezelo.

Ngesi sizathu, ukutya okune-cysteine ​​ephezulu, njenge-whey protein, kunokunyusa ukhuselo lomzimba lwendalo (,).

Inani lezifundo kubo bobabini abantu kunye neempuku zifumene ukuba iiproteni ze-whey zinokunciphisa uxinzelelo lwe-oxidative kunye nokunyusa amanqanaba e-glutathione (,,,).

Ukuxhaswa kweprotheni ye-Whey kunokuqinisa ukhuselo lomzimba ngokukhuthaza ukuyilwa kwe-glutathione, enye ye-antioxidants ephambili yomzimba.

8. Iiproteni ze-Whey zisenokuba neZiphumo eziNcedo kwiiFutha zeGazi

I-cholesterol ephezulu, ngakumbi i-cholesterol ye-LDL, ingumngcipheko wesifo sentliziyo.

Kwisifundo esinye kubantu abatyebe ngokugqithisileyo, i-54 gram ye-whey protein ngosuku, iiveki ezili-12, kukhokelele ekunciphiseni okupheleleyo kwi-LDL ("embi") cholesterol ().

Olunye uphononongo alufumananga ziphumo ezifanayo kwi-cholesterol yegazi (18,), kodwa ukunqongophala kwesiphumo kunokubangelwa ngumahluko kuyilo lokufunda.

Izifundo ezongezelelweyo ziyafuneka ngaphambi kokuba kwenziwe nasiphi na isigqibo.

Ixesha elide, idosi ephezulu yokufaka iiprotein yokunciphisa kunokunciphisa amanqanaba e-cholesterol. Ubungqina bunqabile okwangoku.

9. Iiproteni ze-Whey ziHlala kakhulu (ziyagcwalisa), ezinokuthi zincede ekunciphiseni indlala

Ukuhluthisa ligama elisetyenziselwa ukuchaza uvakalelo lokugcwala esikufumanayo emva kokutya.

Kukuchasene nokutya kunye nendlala, kwaye kufuneka ucinezele umnqweno wokutya kunye nomnqweno wokutya.

Olunye uhlobo lokutya luyohlutha ngakumbi kunolunye, isiphumo esixolelaniswe nenxalenye ye-macronutrient (protein, carb, fat).

Iiprotheyini kukuzaliswa kwezona macronutrients zintathu ().

Nangona kunjalo, ayizizo zonke iiproteni ezinefuthe elifanayo kwisatiety. Iprotheyini ye-Whey ibonakala ngathi iyanelisa kunezinye iintlobo zeprotein, ezinje ngecasinin kunye nesoy (,).

Ezi mpahla zenza ukuba ziluncedo ngakumbi kwabo bafuna ukutya iikhalori ezimbalwa kwaye banciphise umzimba.

Iiproteni ze Whey zihluthisa kakhulu (ukuzalisa), nangaphezulu kwezinye iintlobo zeprotheni. Oku kuyenza yokongeza iluncedo ekunciphiseni ukutya.

10. Whey Protein inokukunceda ukuba wehlise ubunzima

Ukonyusa ukusetyenziswa kweprotein sisicwangciso esaziwayo sokulahleka kobunzima (,,).

Ukutya ngakumbi iiprotein kunokukhuthaza ukulahleka kwamafutha ngu:

• Ukucinezela ukutya, kukhokelela ekunciphiseni ukutya ikhalori ().
• Ukunyusa imetabolism, ukukunceda utshise iikhalori ezingaphezulu (,).
• Ukunceda ukugcina ubunzima bemisipha xa unciphisa ubunzima ().

Iprotheyini ye-Whey ibonakaliswe ukuba isebenze ngokukodwa, kwaye inokuba nefuthe eliphambili ekutshiseni amafutha kunye nokuhlutha xa kuthelekiswa nezinye iintlobo zeprotein (,,,,).

Ukutya iiprotheyini ezininzi kuyindlela efanelekileyo yokunciphisa umzimba, kwaye ezinye izifundo zibonisa ukuba iprotein ye-whey inokuba neziphumo ezinkulu ngakumbi kunezinye iintlobo zeproteni.

Iziphumo ebezingalindelekanga, idosi kunye nendlela yokuyisebenzisa

Iprotey ye-Whey kulula kakhulu ukuyifaka ekutyeni.

Ithengiswa njengomgubo onokongezwa kwii-smoothies, iyogathi, okanye uxutywe nje ngamanzi okanye ubisi. Kukho ukhetho olubanzi olufumanekayo kwiAmazon.

I-25-50 iigram ngosuku (1-2 scoops) yidosi ecetyiswayo, kodwa qiniseka ukulandela imiyalelo yedosi kwiphakheji.

Gcina ukhumbula ukuba ukuthatha iiprotheyini ezininzi akunamsebenzi. Umzimba unokusebenzisa kuphela isixa esilinganiselweyo seprotheni ngexesha elinikiweyo.

Ukusetyenziswa kakhulu kunokubangela neengxaki zokugaya ukutya, ezinjengokubangela isicaphucaphu, iintlungu, ukuqunjelwa, ukubamba, ukuqumba, kunye norhudo.

Nangona kunjalo, ukusetyenziswa okumodareyitha kwezongezo zeprotheyini ye-whey kuyanyamezeleka kubantu abaninzi, ngaphandle kokumbalwa.

Ukuba awunyamezeli i-lactose, iproteni ye-hydrolyzate okanye ikheswa inokulunga ngakumbi kunokugxila. Ukuba ukhe waba neengxaki zesibindi okanye zezintso, ke kufuneka ubonane nogqirha ngaphambi kokuba uthathe isongezelelo seprotein.

Ekupheleni kosuku, iprotein ye-whey ayisiyondlela elula yokunyusa iprotein yakho yokutya, inokuba nezibonelelo zempilo ezinamandla ngokunjalo.