Yeyiphi eyona Powder yeProtein ilungileyo yokuPhulukana nobunzima?

Umxholo

• Uyisebenzisa njani iProtein Powder ukuLahla kobunzima
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Ukuba ujonge ukunciphisa umzimba, kunokubonakala ngathi kuyaphikisana yongeza izinto ekudleni kwakho; Nangona kunjalo, ukusebenzisa ipowder powder ukunceda ekunciphiseni ubunzima kunokuba yinto efanelekileyo. Umbuzo ke, ngulo: Yintoniunobubele yeprotheyini engumgubo ingcono kakhulu ekulahlekeni kobunzima?

Kukho iimveliso ezingenakubalwa kunye neentlobo zeprotein powder kwimarike, kubandakanya i-casein, isoya, ipea, irayisi emdaka, i-hemp, kunye-ye-Whey. (Idibeneyo: Fumana i-Scoop kwiindidi ezahlukeneyo zeProtheni Powder)

I-Whey (uhlobo lweprotheyini ephuma kubisi) sele ide ibe yinkosi engekho semthethweni yehlabathi leprotheyini (siyabonga kubaqeqeshi abadumileyo abafana noJillian Michaels noHarley Pasternak, abafunga ngezinto). Izifundo zibonise ngokungathandabuzekiyo ukuba iprotein ye-whey inokunceda ekwakheni umsipha-kodwa ngaba yeyona protein iphambili yokunciphisa umzimba?

"Ngokuqinisekileyo," utshilo uPaul Arciero, D.P.E., umlawuli weLebhu yeSondlo saBantu kunye neMetabolism Lab kwiKholeji yaseSkidmore. "Whey mhlawumbi sesona sicwangciso sisebenzayo sokutya ukunceda ukunciphisa umzimba. Ngowona mthombo wokutya onamandla ongawudlayo. Oku kuthetha ukuba utshisa ezona khalori zininzi emva kokuba utyile."

Kuyinyani: Zonke iiproteni zinobushushu obungaphezulu kweecarbohydrate okanye amafutha, kodwa uphando lubonisa ukuba i-whey yeyonauninzi Thermogenic. Olunye uphando lupapashwe kwi Ijenali yaseMelika yeZondlo ifumanise ukuba ifuthe le-thermic ye-whey protein ibinkulu kakhulu kunaleyo ye-casein okanye iprotein ye-soy kubantu abadala abomileyo, abasempilweni.

"Whey yenye yezona zinto zisebenza kakuhle kwaye zineziqulatho ezinobungakanani beeprotheyini ezifanelekileyo kubantu abajolise emzimbeni kwaye abafuna ukwehla kobunzima," uvuma u-Ilana Muhlstein, M.S., R.D.N., cocreator wesicwangciso sesondlo seBearbody's 2B Mindset. "Yiprotheni epheleleyo, kulula ukuyifumana, iprotheni ephezulu, kunye neekhalori eziphantsi, kwaye idibanisa kakuhle kwiindlela zokupheka ze-smoothie."

Yongeza iprotheni ye-whey kwizidlo zakho kunye nokutya okulula, kwaye imetabolism yakho iya kuhlala iphakame imini yonke. (Kukho iitoni zeendlela zokuyila zokusebenzisa umgubo weprotheyini ekudleni kwakho-kwaye kungekhona nje kwi-smoothies.) Ngaphezu koko, iprotheni ye-whey-kwaye ngokwenene nayiphi na iprotheni-iya kukugcina uzive ugcwele ixesha elide kunezinye iintlobo zokutya, uthi u-Arciero, kuthetha ukuba ungatya kancinci. (Bona: Ingakanani iProtheyini ofanele uyitye ngosuku?)

Kodwa kukho isizathu sesithathu sokuba kutheni i-whey protein icetyiswa kubantu abazama ukunciphisa umzimba: "Kukukutya okusebenzayo kakhulu onokukutya ukukunceda uvule inkqubo ebizwa ngokuba yi-protein synthesis, eqala ukwakha imisipha emitsha," kusho uArciero. Ngokwemigqaliselo, iiprotheyini ezongezelelweyo ziya kuqinisekisa ukuba ubambelele kwimisipha osele unayo-ubunzima bemisipha kuhlala kuyingozi ngexesha lokuzama ukunciphisa umzimba-kwaye kuya kukunceda ufumane izihlunu ngokulula. Oku kubalulekile kuba ukuba unezihlunu ezingakumbi, kokukhona iikhalori ezininzi zitshiswa ngumzimba.

Uyisebenzisa njani iProtein Powder ukuLahla kobunzima

Kakade ke, ukuze ufumane iziphumo ezingcono, yongeza umthambo. Uphando lupapashwe kwi Ijenali yeAmerican College yeZondlo ufumanise ukuba uqeqesho lwamandla kunye ne-whey kukhokelele ekulahlekelweni kwesisindo ngakumbi kunamavili wedwa.

Uyongeza njani iprotheni ye-whey kwisidlo sakho? "I-Whey inokudityaniswa ngokulula kukutya okwahlukeneyo," utshilo u-Arciero. "Ungayidla kwi-shake okanye upheke kwaye ubhake ngayo." (Zama le resiphi yeepancakes zeprotheyini, ezi zokupheka zebhola zeprotheyini zilungele ukutyiwa, okanye iresiphi ka-Emma Stone emva kokuzilolonga iprotein shake.)

I-Whey protein powder ithengiswa kwindawo yokutya esempilweni kunye nakwiivenkile zeevithamini kwaye ikwafumaneka njengokongeza kwiindawo ezininzi ze-smoothie. I-Whey ingahlulwa kubisi okanye ivunwe ngexesha lokuveliswa kwesonka samasi, kodwa iphantsi kwi-lactose, okuthetha ukuba inokusebenza kakuhle nakubantu abangavumelani ne-lactose. Umfazi ophakathi unokutya ngokukhuselekileyo iigram ezingama-40 ukuya kwezingama-60 ezinto mihla le, ejonge ngaphezulu kweegram ezingama-20 ngexesha, u-Arciero ucebisa ukuba.

Ukuba ujonge enye iprotein esekwe kwisityalo, "ndiya kucebisa ukuba ukhethe i-vegan protein powder ebandakanya umxube we-ertyisi kunye nerayisi," utshilo u-Muhlstein. "Ukubandakanya zombini kwifomula enye kunokonyusa iprofayili ye-amino acid kunye nokwenza iprofayili yencasa engathathi hlangothi ngokunjalo."

NguJessica Cassity weDietsinReview.com

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