Ngaba kufuneka usele amanzi eProteni?

Umxholo

• Iikhalori ezisezantsi kodwa zineprotini ephezulu
• Ngamana unokunceda abo bafuna iprotein eyongezelelweyo
• Emva kokuzilolonga
• Ukuhla ukusinda
• Ngokungeyomfuneko kubantu abaninzi
• Ngubani omele aphephe amanzi e-protein?
• Umgca wezantsi
• Ngaba iiprotheyini ezininzi ziyingozi?

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

Amanzi eeprotein enziwe ngokudibanisa ipowder powder kunye namanzi.

Ithengisiwe esele ifakiwe kwaye sele ithandwa kule minyaka idlulileyo, ngakumbi phakathi kwabo bafuna ukuphinda bavuselele amanzi emva kokuzilolonga. Nangona kunjalo, unokuzibuza ukuba ingaba amanzi e-protein asempilweni okanye ayimfuneko na.

Ukuhlukaniswa kweprotein kwe-Whey, ekhutshwe kubisi lweenkomo, yenye yeeproteni eziqhelekileyo ezisetyenziswa kule mveliso.

Nangona kunjalo, ezinye iintlobo zeeprotein ziyasetyenziswa, kubandakanya iiproteni ezisekwe kwizityalo kunye neepeptides ezisekwe kwizilwanyana, ezivela kwizicwili ezihlangeneyo.

Eli nqaku libonelela ngesishwankathelo esineenkcukacha zamanzi eeprotein kwaye livavanye ukuba ungasela na.

Iikhalori ezisezantsi kodwa zineprotini ephezulu

Kuxhomekeka kubume beprotein yamanzi, inokuba phezulu kakhulu kwiprotein ngelixa ibonelela ngeekhalori ezimbalwa.

Umzekelo, ibhotile ye-16-ounce (480-ml) yale mveliso inokubonelela nge-15 yeeprotheyini kunye neekhalori ezingama-70 kuphela (,).

Iiprotheyini zamanzi zinokuqulatha isixa esifanelekileyo seevithamini kunye neeminerali ngenani leekhalori eziqulathiweyo-kodwa oko kuxhomekeke kuphawu.

Iindidi ezenziwe nge-whey protein okanye i-collagen nayo ine-calcium kunye ne-magnesium, iiminerali ezimbini ezibalulekileyo kwimpilo yethambo (,).

Kwaye ezinye iintlobo zinokubonelela ngeevithamini kunye neeminerals, kubandakanya iivithamini B6, B12, C, kunye no-D ().

Oko kwathiwa, ezinye iimveliso zisebenzisa izithako ezingekho sempilweni, ezinje ngeeshukela ezongeziweyo, kunye needayi ezingezizo, iincasa, okanye iilekese.

Ngelixa isixa seswekile esisetyenzisiweyo kumanzi eprotein isincinci, isenokongeza ukuba uhlala usitya amanzi amaninzi eeprotein.

Iiproteni zamanzi zibonelela nge-15 yeeprotheyini kunye neekhalori ezingama-70 ngeebhotile ezili-16 (480-ml) ngebhotile. Banokuqiniswa neevithamini kunye neeminerals. Nangona kunjalo, ezinye iintlobo zingaqulatha iilekese, iidayi ezingezizo, kunye nencasa.

Ngamana unokunceda abo bafuna iprotein eyongezelelweyo

Abanye abantu badinga iprotheni engaphezulu komndilili. La maqela abandakanya iimbaleki, abo bafumana unyango lomhlaza, kunye nabantu abadala abadala (,,).

Ukusela amanzi eeprotein ukongeza ekutyeni ukutya okunesondlo kunokunceda aba bantu.

Nangona kunjalo, kunokwenzeka ngokupheleleyo ukuhlangabezana nokwanda kweemfuno zeeprotein ngokutya nje iiprotein ezininzi kwisidlo esiqhelekileyo. Ke ngoko, ukusela le mveliso akuyomfuneko.

Ukuthembela kumanzi protein - endaweni yemithombo yokutya- kwiprotheyini yakho kunokubeka emngciphekweni iindidi zeeamino acid ozisebenzisayo. Ii-amino acid zizitena zokwakha zeprotheyini, kwaye kufuneka ufumane iindidi zazo zokugcina impilo ().

Emva kokuzilolonga

Amanzi eeproteni abe sisiselo esidumileyo sasemva kokuzilolonga kuluntu lwempilo.

Kungenxa yokuba abantu abasebenza kakhulu, ngakumbi abo babandakanyeka kuqeqesho lokuxhathisa, bafuna iprotein engaphezulu yokufumana kwakhona izihlunu kunye nokukhula.

Abantu abadala abasebenzayo badinga i-0.5-0.9 yeeprotheyini ngeponti nganye (i-1.2-2 yeegram ngekhilo) yomzimba ().

Oku kukonyuka okubonakalayo ukusuka kwinani leeprotein ezihleliyo zabantu abadala ezifunekayo, eziyi-0.36 iigrem ngeponti nganye (i-0.8 yeegram ngekhilog nganye) yesisindo somzimba. Nangona kunjalo, abantu abasebenza kakhulu banokuhlangabezana ngokulula neemfuno zabo ngemithombo yokutya.

Izakhamzimba eziluncedo oza kuzifumana ngokutya iintlobo ngeentlobo zemithombo yeeprotein zokutya ziya kunceda ukukhula kwemisipha kunye nokuchacha emva kokusebenza.

Ke ngoko, ngelixa usela iiprotein amanzi rhoqo emva kwexesha emva kokuba ukuzilolonga kunzima kungeyongozi, izibonelelo zokutya ukutya okupheleleyo zikhulu kakhulu.

Ukuhla ukusinda

Ukunyusa ukutya kweeprotein kunokunceda ukunciphisa umzimba.

Oku ikakhulu kungenxa yokuba iiprotein zinokunyusa imetabolism kunye nokunyusa iimvakalelo zokugcwala, okukhokelela ekunciphiseni ukutya kwekhalori ngokubanzi (,).

Ukujonga ezi ziphumo, abanye abantu banokujonga kumanzi e-protein ukubanceda ukuba banciphise umzimba.

Nangona kunjalo, akuyomfuneko ukusebenzisa le mveliso ukukhuthaza ukunciphisa umzimba. Ukunyusa nje ukutya kwakho iiprotein zokutya ezondeleyo kwanele.

Amanzi eeprotein inokuba yinto elungileyo kwabo bafuna ukonyusa ukungenisa iiprotein, ezinje ngeembaleki, abo bazama ukunciphisa umzimba, okanye abantu abaneemfuno zeeprotein.

Ngokungeyomfuneko kubantu abaninzi

Ukusela amanzi eeprotein ezenziwe ngezinto ezincinci kwaye ngaphandle kwezongezo akunabungozi. Nangona kunjalo, ukwenza njalo ngokungeyomfuneko ukuhlangabezana neemfuno zakho zeprotheni.

Ukutya ukutya okuneprotein ephezulu, kubandakanya amaqanda, inyama, iimveliso zobisi, iimbotyi kunye namandongomane, kuya kubonelela ngeeprotheyini kunye nezondlo kunokusela amanzi eeprotein.

Ngapha koko, unokutya iiprotheyini ezaneleyo.

Olunye uphononongo kubantu abaphantse babe ngama-58,000 bafumanisa ukuba uninzi lwabantu baseMelika bafumana oku kwesi sondlo. Kufumanise ukuba abathathi-nxaxheba batya iprotein eyaneleyo yokwenza i-14-16% yenani lekhalori yabo, engaphakathi kuluhlu olucetyiswayo ().

Ke, ukusela amanzi ngeprotein ngaphezulu kokutya iiprotein zokutya kunokuba yimfuneko- kwaye kunokuba ngumkhwa obiza kakhulu.

Ngubani omele aphephe amanzi e-protein?

Abanye abantu kufuneka badle iiprotein ezimbalwa kunomyinge, kubandakanya abantu abanesifo sezintso okanye ukungasebenzi kakuhle kwezintso, kunye nabo banemicimbi yeprotein metabolism, enje nge-homocystinuria kunye ne-phenylketonuria (,).

Ukuba ufuna ukunciphisa okanye ubukele ukutya kwiprotein yakho, akufuneki usele amanzi e-protein.

Ngaphezulu, lumka malunga nokusela amanzi eeprotein ukuba awudibani okanye awunyamezeli ubisi okanye iiprotein zobisi, njengoko iintlobo ezininzi zenziwe ngeprotey yobisi.

Kubantu abaninzi, ayonzakalisi ukusela amanzi eeprotein, kodwa awuyidingi ukuhlangabezana neemfuno zakho zeproteni. Abo bafuna ukunciphisa iprotheyini yabo yokutya okanye abanokungabikho komzimba kwiprotheni ye-whey kufuneka baphephe ukusela amanzi eeprotheni.

Umgca wezantsi

Amanzi eeproteni yimveliso esele yenziwe esele ithengisiwe kuluntu lokuqina. Yenziwe ngokudibanisa amanzi kunye neprotheni umgubo, njenge-whey protein yodwa okanye i-collagen peptides.

Iphezulu kwiiprotheyini, iphantsi kweekhalori, kwaye ayinabungozi ekumodareyitheni kubantu abaninzi abasempilweni kunye nabo bafuna ukwandisa ukutya kwabo kwiprotein.

Nangona kunjalo, akuyomfuneko ukuyisela ukuhlangabezana neemfuno zakho zeprotheni. Ukusetyenziswa rhoqo kunokubiza, kwaye ezinye iintlobo zinokuba neeswekile, idayi, okanye incasa.

Ukuba ufuna ukunika iprotheni amanzi, ungayifumana kwiindawo zokutya ezininzi okanye kwivenkile yeziyobisi, kwi-Intanethi, nakwiindawo zokuzilolonga. Qiniseka ukuba ufunda iilebheli zemveliso ngononophelo ukunciphisa ukutya kwakho izongezo ezingekho sempilweni.

Ngaba iiprotheyini ezininzi ziyingozi?