Iiproteni ziShukumisa njani ukuNciphisa uMzimba kunye neBelly Fat

Umxholo

• Ziziphi iiprotheni ezigungqayo?
• Iiproteni ziGungqa ekunciphiseni indlala kunye nokutya
• Iiproteni ziyangcangcazela zingaNyusa iMetabolism
• Iiprotheyini ziyagungqa inokukunceda ukuba wehlise ubunzima kunye neBelly Fat
• Iiproteni ziyangcangcazela zisenokuthintela ukuphulukana neMisipha kunye nokuCothiswa kweMetabolic
• Iiprotheyini ziyaShukuma zinokunceda ukuthintela ukuphinda uzuze emva kokulahleka kobunzima
• Loluphi uhlobo lweProtein oluGqwesileyo?
• Isisombululo kunye neempembelelo zecala
• Thatha uMyalezo waseKhaya

Iprotheni sisondlo esibalulekileyo sokunciphisa umzimba.

Ukufumana okwaneleyo kunokunyusa imetabolism yakho, kunciphise ukutya kwakho kwaye kukuncede uphulukane namafutha omzimba ngaphandle kokuphulukana nesihlunu.

Iiprotheyini zishukuma ziyindlela elula yokongeza iiprotheyini ekutyeni kwakho, kwaye kubonisiwe ukunceda ukunciphisa umzimba.

Eli nqaku lichaza yonke into oyifunayo malunga nokugungqa kweeprotein kunye nendlela ezibuchaphazela ngayo ubunzima bakho.

Ziziphi iiprotheni ezigungqayo?

Iiprotheyini zishukunyiswa ziziselo ezenziwe ngokudibanisa ipowder powder namanzi, nangona ezinye izithako zihlala zongezwa ngokunjalo.

Banokuba longezo olulungileyo ekutyeni, ngakumbi xa ukufikelela kumgangatho wokutya okuphezulu kweprotein kunqunyelwe.

Nangona uninzi lwabantu lungawafuni ukuba ahlangabezane neemfuno zemihla ngemihla zeprotein, zinokuba luncedo ukuba ufuna ukwandisa ukutya kwakho ngesizathu esithile.

Ungathenga umgubo weeprotein kwaye uzixube ngokwakho, kodwa unokufumana iintlobo ezininzi ezahlukeneyo zokungcangcazela okungamanzi okwenziwe kwangaphambili.

Ezinye zeentlobo ezaziwa kakhulu zeprotein powder kwintengiso zezi:

• Iprotein yewhey: Ngokukhawuleza ifunxwe, isekwe kubisi. Inazo zonke iiamino acid ().
• Casein protein: Ithe chu kancinci, isekwe kubisi. Inazo zonke iiamino acid ().
• Iprotheni yeSoy: Isiseko sezityalo kwaye siqulathe zonke iiamino acid ezifanelekileyo. Ikwaqulathe iisoflavones zesoya, ezinokuthi zibonelele ngezibonelelo zezempilo ().
• I-hemp protein: Isityalo sisekwe kwaye siphezulu kwi-omega-3 kunye ne-omega-6 amafutha, kodwa asezantsi kwi-amino acid lysine ().
• Irayisi protein: Isityalo sisekwe kwaye siphantsi kwi-amino acid lysine ().
• I-ertyisi protein Isityalo-esekwe kwaye siphantsi kwii-amino acid ezingafunekiyo icystine kunye ne-methionine (4).

Ezinye iimveliso zinomxube weentlobo ezahlukeneyo zeprotein powder. Umzekelo, iimveliso ezininzi ezisekwe kwizityalo zidibanisa iintlobo zokuncedisa iprofayili yeamino acid.

Iiprotheyini zishukuma zinokuqulatha iintlobo ezahlukeneyo zeprotein, nganye inempawu zayo.

Iiproteni ziGungqa ekunciphiseni indlala kunye nokutya

Iiproteni zinokunciphisa indlala kunye nokutya ngeendlela ezimbini eziphambili.

Okokuqala, yonyusa amanqanaba okunciphisa umdla wokutya njenge-GLP-1, PYY kunye neCCK, ngelixa kuncitshiswa amanqanaba endlala yehommone ghrelin (,,,,).

Okwesibini, iproteni ikunceda uzive ugcwele ixesha elide (,).

Kwisifundo esinye, isidlo sakusasa esineprotein ephezulu sincedise abathathi-nxaxheba ukuba badle ukuya kwi-135 yeekhalori ezimbalwa kamva ngemini ().

Kwesinye, amadoda atyebe kakhulu awayekwi-diet ukunciphisa umzimba kwandisa iiprotein zawo zokutya zaya kwiipesenti ezingama-25 zeekhalori ezipheleleyo. Olu konyuka lusike iminqweno nge-60% kunye nobusuku bokutya okutyiweyo ngesiqingatha ().

Ukonyusa ukungeniswa kweprotein ukusuka kwi-15% ukuya kwi-30% yeekhalori zizonke zanceda abathathi-nxaxheba kolunye uphononongo batya i-calories ezingama-441 ezimbalwa ngemini ngaphandle kokuzama ukunciphisa izabelo zabo ().

Ngapha koko, ukuphela kwexesha lokufunda leeveki ezili-12, babephulukene nomndilili we-11 lbs (5 kg) ().

Oku kushukuma kunokuba yindlela elula yokongeza iiprotheyini ezingaphezulu kwisidlo sakho. Nangona kunjalo, gcinani engqondweni ukuba okuninzi kunokukhokelela kwiikhalori ezingaphezulu.

Olunye uphononongo lufumanise ukuba iinyikima eziqukethe i-20-80 gram yeprotheni konke kunciphise indlala ngama-50-65%, nokuba ingakanani na iprotein yabo ().

Ke ukuba uzama ukunciphisa ubunzima, iigram ezingama-20 xa ushukuma zibonakala zanele ukunciphisa indlala.

Iiproteni zinokunciphisa umdla wakho wokutya ngokuchaphazela iihormone zakho zendlala. Inokukunceda uzive ugcwele ixesha elide, elinokukunceda utye kancinci kwaye ulahle amanqatha omzimba.

Iiproteni ziyangcangcazela zingaNyusa iMetabolism

Ukutya okuphezulu kweprotein kunokunyusa imetabolism yakho, kukunceda utshise iikhalori ezingaphezulu suku ngalunye (,).

Oko kuyinxalenye kuba ukutya okuneproteni ephezulu-ngakumbi xa kudityaniswe noqeqesho lwamandla-kunokukunceda wakhe izihlunu.

Oku kunokukhawulezisa imetabolism yakho ngenxa yokuba izihlunu zitshisa iikhalori ezininzi kunamafutha.

Olunye uphononongo lwanika abathathi-nxaxheba abatyebe ngokugqithisileyo ii-200 okanye i-0 iigrem zeprotheyini eyongezelelweyo ngeveki.

Abo banikwe iprotein bafumana i-2.8 lbs (1.3 kg) ubunzima obungaphezulu kokulandela inkqubo yoqeqesho lweeveki ezili-13 ().

Kwesinye isifundo, abaphandi banike abathathi-nxaxheba indibaniselwano yokutya kunye nokugungqa ukubonelela nge-0.5 g / lbs okanye i-1.1 g / lbs (1.2 g / kg okanye 2.4 g / kg) yeprotein ngosuku.

Emva kweeveki ezi-6, abo bakukutya okuphezulu kweprotein bafumana i-2.4 lbs (1.1 kg) ngakumbi umsipha kwaye baphulukana ne-2.9 lbs (1.3 kg) ngaphezulu kwamafutha ().

Kufuneka kuqatshelwe, nangona kunjalo, ukuba amandla akho okufumana izihlunu ngexesha lokutya okunciphisa umzimba kunokuxhomekeka kubungakanani bemisipha osele unayo ().

Iiprotheyini zinokunyusa imetabolism ngenxa yexabiso leekhalori ezifunekayo ukwetyisa kunye nokuyihlaziya. Oku kwaziwa njengempembelelo ye-thermic yokutya (TEF).

Umzekelo, i-15-30% yeekhalori zeprotheyini zitshiswa ngexesha lokugaya, ngelixa i-5-10% yeekhalori ze-carb kunye ne-0-3% yeekhalori ezityebileyo zitshiswa ngexesha lokugaya ().

Iiprotheyini zinceda ukonyusa imetabolism kuba amandla amaninzi achithwa ekwetyiseni nasekuyicola. Inceda ukuba wakhe izihlunu, ezitshisa iikhalori ezininzi kunamanqatha.

Iiprotheyini ziyagungqa inokukunceda ukuba wehlise ubunzima kunye neBelly Fat

Abaphandi ngokubanzi bayavuma ukuba ukutya okuneprotein ephezulu kunokukunceda uphulukane namanqatha amaninzi, ngakumbi amanqatha asuka esiswini (,).

Kwisifundo esinye, abathathi-nxaxheba ekutyeni ababonelela nge-25% yeekhalori njengeprotein elahlekileyo ngama-10% ngaphezulu kwesisu emva kweenyanga ezili-12 kunaleyo itya isiqingatha sale mali ().

Kwesinye, abathathi-nxaxheba banikwe ngaphezulu kwe-56 yeeproteyy ze-whey ngosuku baphulukene ne-5 lbs (2.3 kg) ngaphezulu ekupheleni kwesifundo seveki ye-23, ngaphandle kokungazi ngokutshintsha nantoni na eyenye kwindlela yabo yokutya ().

Isifundo esahlukileyo sithelekise iziphumo zokutya okuthoba umzimba. Abathathi-nxaxheba abasebenzisa iprotein engaphezulu balahle i-31 lbs (14.1 kg) kwiinyanga ezi-3 -i-23% ngaphezulu kunaleyo itya kancinane ().

Kwisifundo esinye sokugqibela, abathathi-nxaxheba kwizidlo ezibonelela nge-30% yeekhalori ezivela kwiprotein elahlekileyo ye-8.1 lbs (3.7 kg) ngaphezulu kuneyokutya ebonelela nge-15% yeekhalori ezivela kwiprotein ().

Iiprotheyini ziyangcangcazela yindlela elula yokwandisa iprotein yakho yokutya. Oku kunokunceda ukukhulisa ukulahleka kwamafutha, ngakumbi ukusuka kwinqanaba lakho eliphakathi.

Iiproteni ziyangcangcazela zisenokuthintela ukuphulukana neMisipha kunye nokuCothiswa kweMetabolic

Ukutya okunciphisa ukutyeba kunokubangela ukuba ulahlekelwe yimisipha, enokuthi icothise imetabolism yakho. Oku kwenza ukuba kube lula ukufumana bonke ubunzima bokubuyela umva (nangaphezulu) nje ukuba uyekile ukutya.

Ukutya okuphezulu kweeprotein kudityaniswe noqeqesho lwamandla kunokunceda ukuthintela inxenye yokulahleka kwemisipha kunye nokuncipha kwemetabolism (,,).

Ngapha koko, abaphandi baxela ukuba imetabolism yabathathi-nxaxheba yehle kancinci kwisisindo sokunciphisa umzimba esibonelela nge-36% yeekhalori njengeprotein kunokutya okubonelela malunga nesiqingatha sale mali ().

Ubungqina bubonisa ukuba ukusebenzisa iprotein yemihla ngemihla njengenxalenye yesisindo sokunciphisa umzimba kunokwenza ukugcinwa kwemisipha ukuya kumaxesha amathathu anesiqingatha ().

Uhlolisiso lweembaleki xa luthelekisa ukutya okunciphisa umzimba okunikezela nge-35% okanye i-15% yeekhalori ezivela kwiprotein. Zombini izidlo zanceda abathathi-nxaxheba ukuba balahle malunga nenani elifanayo lamafutha, kodwa abo batya iiprotein ezininzi baphulukana ne-38% ngaphantsi kobunzima bemisipha ().

Ukuphononongwa kutsha nje kuphononongwa ukuba ukutya okunciphisa umzimba okugqitha kwi-0.5 g / lbs (1.0 g / kg) yeprotein ngemini kunokunceda abantu abadala ukuba bagcine izihlunu ezingaphezulu kwaye baphulukane namafutha amaninzi).

Iiprotheyini zishukuma zisetyenziswe xa kuncitshiswa ukutya kunokunceda ekuthinteleni ukuphulukana nemisipha kunye nokuncipha komzimba. Oku kusebenza ngokukodwa ngokudibanisa namandla oqeqesho.

Iiprotheyini ziyaShukuma zinokunceda ukuthintela ukuphinda uzuze emva kokulahleka kobunzima

Iziphumo zeProteni kwimetabolism, ukutya kunye nobunzima bemisipha kunokukugcina ungafumani mafutha usebenze nzima ukuphulukana nawo.

Olunye uphononongo lubika ukuba abathathi-nxaxheba banike iprotheyini eninzi baphulukana nobunzima kwaye bagcina iziphumo zabo ngcono kunalezo zinikwe kancinci.

Ngapha koko, iqela elineprotein ephezulu lifumene kuphela i-9% yesisindo esilahlekileyo, ngelixa iqela leprotein ephantsi laphinda lafumana i-23% ().

Olunye uphononongo lunike abathathi-nxaxheba abagqibe nje ngongenelelo lokwehla kwesisindo esongezelelekileyo esinikezela nge-48.2 yeeprotein ngosuku.

Abathathi-nxaxheba abathathe isongezelelo baziva begcwele ngakumbi emva kokutya kwaye baphinda bafumana ubunzima obuyi-50% kwiinyanga ezi-6 kamva, xa kuthelekiswa nalabo banganikwanga sibonelelo ().

Isifundo esahlukileyo siphawule iziphumo ezifanayo ngesongezelelo esibonelela kuphela iigrama ezingama-30 zeprotheyini ngemini, saphinda sabonisa ukuba enye ayisiyongcono ().

Iprotein eyongezelelweyo, nokuba ishukunyiswa okanye kukutya okugcweleyo, inokunceda ukunciphisa isixa sobunzima obubuyayo emva kokulahleka kobunzima.

Loluphi uhlobo lweProtein oluGqwesileyo?

Iindidi ezahlukeneyo zeprotheyini zineempembelelo ezahlukeneyo emzimbeni.

Umzekelo, i-whey ifunxwa ngokukhawuleza kune-casein, ikunceda uzive ungalambile kwixesha elifutshane ().

Olunye uphononongo lwenza ingxelo yokuba i-56 gram ye-whey protein ngosuku yanceda abathathi-nxaxheba abatyebe kakhulu kwaye abatyebe kakhulu baphulukana ne-5 lbs (2.3 kg) ngaphezulu kwamafutha kunexabiso elifanayo leprotein yesoya ().

Omnye uchaza i-whey njengamaxesha ama-3 asebenza ngakumbi ekugcineni amandla okwakha izihlunu ngexesha lokunciphisa ubunzima bokutya kuneproteni yesoya ().

Oko kuthethiweyo, ayizizo zonke izifundo ezivumayo ukuba i-whey iphezulu. Umzekelo, enye ingxelo ithi ukuphungulwa kwendlala okukhawulezayo kubangela ukuba kungabikho mahluko kwinani leekhalori ezisetyenzisiweyo xa kutyiwa ().

Ngaphaya koko, uphononongo oluninzi lubika inani elilinganayo lokulahleka kwamanqatha ngokusetyenziswa kweevili, isoya, irayisi okanye izongezo zeprotein zeqanda (,).

Into yokugqibela ekufuneka uyiqwalasele ngumgangatho weprotein.

I-Whey, i-casein kunye ne-soy ziqulathe zonke ii-amino acid eziyimfuneko emzimbeni wakho.

Kwelinye icala, irayisi kunye ne-hemp protein zisezantsi kwi-amino acid lysine, kunye ne-ertyisi protein iphantsi nakwi-amino acid cystine kunye ne-methionine engabalulekanga.

Oko bekutshiwo, oku kusilela akunakubangela ingxaki ngaphandle kokuba ukushukuma kuphela komthombo weprotheni ekutyeni kwakho.

Kwakhona, uninzi lweeprotein ezisekwe kwizityalo zixuba imithombo eyahlukeneyo ukuze umxube uqulethe zonke iiamino acid eziyimfuneko.

Uhlobo oluchanekileyo lweprotein onayo xa ushukuma akufuneki lwenze umahluko omkhulu ekulahlekelweni ngamafutha. Olunye uphononongo lubonisa inzuzo ye Whey, kodwa ubungqina buxubekile.

Isisombululo kunye neempembelelo zecala

Ukuthatha i-1 shake ngosuku kufuneka ibe yindlela elungileyo yokuqala.

Kungcono ukuyithatha nokuba kungaphambi okanye endaweni yesidlo, kunye ne-1 okanye 2 yeeprotein zomgubo xa ushukuma.

Ukudibanisa namanzi, umkhenkce kwaye mhlawumbi nesiqwengana seziqhamo kwi-blender yindlela elula yokwenza ukungcangcazela okumnandi nokwanelisayo.

Iziphumo ebezingalindelekanga ezinjengokuqunjelwa, iicramps, igesi kunye norhudo zinokwenzeka ukuba awunyamezeleki kwaye usela i-lactose inyikima eyenziwe ngewhey okanye icasein.

Ezi mpawu zinokuthintelwa ngokulula ngokutshintshela kumgubo weeprotein ongafumanekiyo kubisi, njengeqanda, ipea, isoya, hemp okanye irayisi yeeprothini.

Qaphela, ukutya okuneproteni ephezulu kwakucingelwa ukuba kunefuthe elibi kwimpilo yezintso kunye nethambo, kodwa uphando olutsha lubonisa ukuba oku akuyonyani.

Ngapha koko, ukufakwa kweprotein ephezulu akuzange kuboniswe ukuba kubangele nawuphi na umonakalo wezintso kubantu abasempilweni. Nangona kunjalo, ukutya okuneeprotein ezisezantsi kunokuba luncedo kwabo banemicimbi yezintso esele ikho (,).

Iprotein ikwasisondlo esibalulekileyo sokwakhiwa kwethambo kunye nokugcinwa, kwaye uphononongo lubonisa ukuba akukho sizathu sokuthintela ukutya kwakho ukuphucula impilo yethambo (,).

Uninzi lwezifundo zixela ukuba ukufakwa kweeprotheyini zizonke phakathi kwe-0.5-1.0 g / lbs (1.2-2.2 g / kg) ngemini kunika iziphumo ezizizo zokunciphisa umzimba.

Eli nani leprotein ngesiqhelo limele malunga ne-25-35% yeekhalori ozityayo ngosuku olunye kwaye ngokubanzi zithathwa njengezikhuselekileyo.

Unokufunda ngakumbi malunga noku apha: Zingakanani iiprotheyini ekufuneka uzitye ngosuku?

Ukuthatha ukushukuma kube kanye ngosuku yindlela elungileyo yokuqala, kunye neeprotein ezi-1 okanye ezi-2. Abanye abantu banokufumana iziphumo ebezingalunganga zokugaya ukutya.

Thatha uMyalezo waseKhaya

Uninzi lwabantu lunokufumana ngokulula iiprotein ngaphandle kokusebenzisa iinyikima.

Oko bekutshiwo, ezi zongezelelo yindlela elula, ekhuselekileyo nenencasa yokongeza iiprotheyini ezongezelelekileyo ekudleni kwakho.

Ukuba uzama ukunciphisa umzimba, iprotein eyongezelelweyo xa ushukuma inokukunceda uzive ungalambile kangako, kukunciphise ukuthoba umzimba ngokukhawuleza kwaye wehlise amathuba okufumana kwakhona amanqatha alahlekileyo.