Ngaba iiprotheyini ezininzi kakhulu zeGreyini zibangela iziphumo ebezingalindelekanga?

Umxholo

• Yintoni iprotheni ye Whey?
• Inokubangela imiba yokuGaya
• Abanye abantu banokuba ne-Allergic kwi-Whey Protein
• Ngaba kunokubangela ukuqunjelwa kunye nokusilela kwesondlo?
• Ngaba iiproteni ezinamavili zingazonakalisa izintso zakho?
• Ngaba Ingasonakalisa Isibindi Sakho?
• Ngaba iiproteni ezinamavili zingasibangela isifo samathambo?
• Ufanele uthathe malini?
• Umgca osezantsi

Iprotey ye-Whey sesinye sezona zixhobo zidumileyo emhlabeni.

Kodwa ngaphandle kwezibonelelo zayo ezininzi zezempilo, kukho impikiswano ejikeleze ukhuseleko lwayo.

Abanye bathi iproteni eninzi kakhulu ye Whey inokonakalisa izintso kunye nesibindi kwaye ibangele ne-osteoporosis.

Eli nqaku libonelela ngophononongo olusekwe kubungqina bokukhuseleka kwephrotheni kunye neziphumo ebezingalindelekanga.

Yintoni iprotheni ye Whey?

Iprotey ye-Whey yinto eyomeleleyo yokuqina komzimba kunye nokutya.

Yenziwe ngewhey, engulwelo olwahlula kubisi ngexesha lokwenza isonka samasi. I-Whey iyacocwa, icocwe kwaye yomiswe isitshizi kwi-whey protein powder.

Zintathu iintlobo eziphambili zeprotheyini. Umahluko ophambili phakathi kwabo yindlela olungiswa ngayo ().

• Ukuxinana kweprotein: Inama- 70-80% yeeprotheyini. Luhlobo oluqhelekileyo lweproteyini ye-whey kwaye ine-lactose, amanqatha kunye neeminerali ezingakumbi kubisi.
• Ukwahlula iiprotein: Iqulethe iipesenti ezingama-90 okanye ngaphezulu. Icoceke ngakumbi kwaye ine-lactose encinci kunye namafutha, kodwa ikwaqulathe izimbiwa ezimbalwa eziluncedo.
• Iiproteni zeHydrolyzate: Le fomu inyikityiwe kwangaphambili, ivumela umzimba wakho ukuba uyifunxe ngokukhawuleza.

Iiproteni ezinamavili lukhetho oluthandwayo phakathi kweembaleki, abantu abathanda ukomelela komzimba kunye nabantu abafuna ukwakha izihlunu okanye ukunciphisa umzimba.

Izifundo zibonisa ukuba inokukunceda uchache kwimithambo, wakhe izihlunu kunye namandla kunye nokunciphisa umzimba ngokunciphisa ukutya kwakho kunye nokunyusa imetabolism (,,).

Iprotey ye-Whey ikwangumthombo opheleleyo weprotein, okuthetha ukuba iqulethe zonke ii-amino acid ezifanelekileyo. Umzimba wakho awukwazi ukwenza iiamino acid ezifanelekileyo, ke kubalulekile ukuba ufumane ezaneleyo kwizidlo zakho.

Unokuthatha iprotein ye-whey ngokuyixuba namanzi okanye ulwelo oluthandayo.

Ngaphandle kwezibonelelo zayo zempilo, abanye abantu bakhathazekile ngokhuseleko lwayo.

Oko kwathethi, iproteni yewhyy ikhuselekile kubantu abaninzi kunye nendlela efanelekileyo yokwandisa ukutya kwakho kweeprotein.

Isishwankathelo: Iprotheyini ye-Whey ikhuselekile ngokubanzi kwaye inokukunceda wakhe izihlunu kunye namandla, ukunciphisa umzimba, ukunciphisa ukutya kwakho kunye nokunyusa imetabolism.

Inokubangela imiba yokuGaya

Uninzi lweziphumo ebezingalindelekanga zeprotheyini zinxulumene nokwetyisa.

Abanye abantu baneengxaki zokugaya iiprotey ze-whey kunye neempawu ezinje ngokuqunjelwa, igesi, iicramps kunye nesifo sohudo (5).

Kodwa uninzi lweziphumo ebezingalindelekanga zinxulumene nokunganyamezelani kwe-lactose.

I-Lactose yeyona carb iphambili kwiprotey ye-whey. Abantu abanganyamezelani ne-lactose abavelisi ngokwaneleyo i-enzyme lactase, efuna umzimba wakho ukwetyisa i-lactose (5).

Ngaphaya koko, ukunganyamezelani kwe-lactose kuqheleke kakhulu kwaye kunokuchaphazela ukuya kuthi ga kwi-75% yabantu kwihlabathi liphela ().

Ukuba awunyamezeli i-lactose, zama ukutshintshela kwiprotein yokwahlulahlula umgubo.

Ukuhlukaniswa kweprotheyini ye-Whey kucocwa ngakumbi, kunenani elincinci kakhulu lamafutha kunye ne-lactose kune-protein ye-whey. Abantu abanokunganyamezelani ne-lactose bahlala ngokukhuselekileyo bathatha iiprotein ze-whey ().

Ngenye indlela, zama iprotein engeyiyo yobisi, efana nesoya, ipea, iqanda, irayisi okanye iprotein ye-hemp.

Isishwankathelo: Iprotheyini ye-Whey inokubangela ukungonwabi kubantu abane-lactose. Ukuba ufumana iimpawu ezingathandekiyo, zama ukutshintshela kumgubo owahlukileyo we-whey okanye iprotein engeyiyo yobisi.

Abanye abantu banokuba ne-Allergic kwi-Whey Protein

Ngenxa yokuba iprotein ye-whey ivela kubisi lweenkomo, abantu abanobisi lweenkomo lokungezwani komzimba banokuba ne aleji kuyo.

Nangona kunjalo, ii-allergies zobisi lweenkomo zinqabile kakhulu kubantu abadala, kuba ukuya kuthi ga kwiipesenti ezingama-90 zabantu abanesifo sokungalungelani nobisi lwenkomo sibadlula ngeminyaka emithathu ().

Iimpawu zobisi lweenkomo zokungabikho komzimba zingabandakanya iirhingi, irhashalala, ukudumba kobuso, umqala nolwimi ukudumba kunye nempumlo okanye impumlo exineneyo (9).

Kwezinye iimeko, ubisi lweenkomo lokungabikho komzimba lunokubangela i-anaphylaxis, isifo esibuhlungu, esisongela ubomi.

Kwakhona, kufanelekile ukukhumbula ukuba ubisi lwenkomo alunqabile kubantu abadala, kodwa kunokuba neziphumo ezibi.

Ngaphezu koko, ukungabikho komzimba kwi-protein ye-whey akufanele kudideke kunye nokunganyamezelani kwe-lactose.

Uninzi lweengxaki zivela xa umzimba uvelisa impendulo yomzimba kwiprotheni. Nangona kunjalo, ukunganyamezelani kubangelwa kukusilela kwe-enzyme kwaye akubandakanyi amajoni omzimba (10).

Ukuba uneprotein yobisi lweenkomo, zama iprotein engeyiyo yobisi, efana nesoya, ipea, iqanda, irayisi okanye iprotheni ye-hemp.

Ukuba awuqinisekanga ukuba iimpawu zakho zibangelwa kukungabikho komzimba okanye ukunganyamezelani, kukulungele ukujonga ugqirha wakho.

Isishwankathelo: Abo bangadibaniyo nobisi lwenkomo banokuba ne-aleji kwiprotein ye-whey. Nangona kunjalo, ii-allergies zobisi lweenkomo zinqabile kakhulu kubantu abadala.

Ngaba kunokubangela ukuqunjelwa kunye nokusilela kwesondlo?

Ukuqunjelwa ayisiyomphumo wecala eliqhelekileyo weprotey.

Kubantu abambalwa, ukunganyamezelani kwe-lactose kunokubangela ukuqhina ngokucothisa ukuhamba kwethumbu (, 12).

Nangona kunjalo, ukuqhina kunokubangelwa xa abantu besitya iziqhamo ezimbalwa kunye nemifuno ngokuthanda iprotein ye-whey, ngakumbi xa besitya ukutya okune-carb ephantsi.

Iziqhamo kunye nemifuno ngumthombo omkhulu wefayibha, enceda ifom yesitulo kunye nokukhuthaza ukuhamba rhoqo kwamathumbu ().

Ukuba ukrokrela ukuba iprotein ye-Whey ikwenza uqunjelwe, jonga ukuba ngaba utya iziqhamo kunye nemifuno eyaneleyo. Unokuzama ukuthatha isongezo sefayibha esinyibilikayo.

Esinye isizathu sokuba ukubuyisela endaweni yonke ukutya okune-protein ye-Whey ngumbono ombi kungenxa yokuba kunokunyusa umngcipheko wokunqongophala kwezondlo.

Ukutya okupheleleyo, ngakumbi iziqhamo kunye nemifuno, zizityebi ezinesondlo kwaye ziqulathe iintlobo zezimbiwa eziyimfuneko kwimpilo efanelekileyo.

Ke ngoko, kubalulekile ukugcina ukutya ukutya okunesondlo ngelixa uthatha iprotein ye-whey.

Isishwankathelo: Unokuba semngciphekweni wokuqhinwa kunye nokusilela kwezondlo ukuba uthatha indawo yeziqhamo kunye nemifuno ekutyeni kwakho ngeprotey yewhyy. Ukutya ukutya okunesondlo kunokunceda ekulweni ezi ziphumo.

Ngaba iiproteni ezinamavili zingazonakalisa izintso zakho?

Ukutya ukutya okuneproteni ephezulu kunganyusa uxinzelelo ngaphakathi kwizintso kwaye kubangele ukuba bacofe igazi elininzi kunesiqhelo (14,).

Nangona kunjalo, oku akuthethi ukuba ukutya okuneproteni ephezulu kulimaza izintso.

Ngapha koko, uphononongo lubonisa ukuba le yimpendulo yomzimba eqhelekileyo kwaye ayihlali ibangela inkxalabo (,).

Ngapha koko, abukho ubungqina bokuba iiprotheyini ezininzi kakhulu zinokonakalisa izintso zabantu abasempilweni (,).

Umzekelo, uphononongo oluneenkcukacha lwezifundo ezingama-74 kwiziphumo zeeprotheyini kwizintso ezigqityiweyo ukuba akukho sizathu sokuthintela ukutya iiprotein kubantu abasempilweni ().

Oko kwathethi, kukho ubungqina bokuba ukutya okuneproteni ephezulu kunokuba yingozi kubantu abanesifo sezintso.

Uphononongo lubonisa ukuba ukutya okuneproteni ephezulu kwabo banezifo zezintso kunokonakalisa izintso (,).

Ukuba unayo imeko yezintso esele ikho, kungcono ke ukuba ubuze kugqirha wakho malunga nokuba iprotein ye-whey ikulungele na.

Isishwankathelo: Akukho bungqina bokuba iiprotheyini ezininzi kakhulu zinokonakalisa izintso kubantu abasempilweni. Nangona kunjalo, abantu abanesimo sezintso esele sikhona kufuneka bajonge kugqirha malunga nokuba iprotein ye-whey ilungile na kubo.

Ngaba Ingasonakalisa Isibindi Sakho?

Akukho bungqina bubonisa ukuba iiprotheyini ezininzi zinokonakalisa isibindi kubantu abasempilweni ().

Ngapha koko, isibindi sifuna iprotein ukuze sizilungise kwaye siguqule amafutha kwiipoprotein, ezizimolekyuli ezinceda ukususa amafutha kwisibindi ().

Kuphononongo lwabafazi abali-11 abatyebe kakhulu, ukuthatha iigrama ezingama-60 zesongezelelo seprotey kuncede ukunciphisa amanqatha esibindi malunga nama-21% ngaphezulu kweeveki ezine.

Ngapha koko, incede ukunciphisa i-triglycerides yegazi malunga ne-15% kunye ne-cholesterol malunga ne-7% ().

Ingxelo enye yecala ichaze ukuba indoda eneminyaka engama-27 ubudala ibinokonzakala kwisibindi emva kokuthatha iipilisi zeprotein ().

Nangona kunjalo, wayethatha iintlobo zezinye izongezo. Oogqirha bebengaqinisekanga nokuba uthatha i-anabolic steroids, enokonakalisa isibindi (24).

Ukuthathela ingqalelo ukuba amawaka abantu athatha iprotein ye-Whey ngaphandle kwengxaki zesibindi, eli tyala linye linika ubungqina obaneleyo bokuba iprotein ye-whey ingonakalisa isibindi.

Nangona kunjalo, ukutya iiprothini okuphezulu kunokubenzakalisa abantu abane-cirrhosis, isifo sesibindi esinganyangekiyo (,).

Isibindi sinceda ukukhupha izinto eziyingozi egazini njenge-ammonia, eyimveliso yeprotein metabolism ().

Kwi-cirrhosis, isibindi asikwazi ukusebenza ngokufanelekileyo. Ukutya okuphezulu kwiprotheyini kunokunyusa amanqanaba e-ammonia egazini, enokonakalisa ingqondo (,).

Ukuba unesifo sesibindi, jonga ugqirha wakho ngaphambi kokuba uthathe iprotein ye-Whey.

Isishwankathelo: Akukho bungqina bokuba iiprotheyini ezininzi zinokonakalisa isibindi kubantu abasempilweni. Nangona kunjalo, abantu abanesifo sesibindi kufuneka bajonge kugqirha wabo malunga nokuba iiprotein ze-whey zikhuselekile kusini na kubo.

Ngaba iiproteni ezinamavili zingasibangela isifo samathambo?

Ubudlelwane phakathi kokutya kweeprotein kunye namathambo kudala ingxabano.

Kukho inkxalabo yokuba iprotheyini eninzi inokubangela ukuba ikhalsiyam iphume emathanjeni kwaye inyuse umngcipheko we-osteoporosis, isifo esibonakaliswa ngamathambo angenamathambo kunye nama-porous (29).

Olu luvo luvela kwizifundo zangaphambili ezibonisa ukuba iprotein ephezulu yokutya yenze umchamo ube neasidi eninzi (,).

Emva koko, umzimba uya kukhupha i-calcium engaphezulu emathanjeni ukuze isebenze njenge-buffer kunye nokuthomalalisa iziphumo ze-asidi ().

Nangona kunjalo, uphando olutsha luye lwabonisa ukuba umzimba ubala imiphumo yokulahleka kwe-calcium ngokunyusa ukungena kwe-calcium ukusuka emathunjini (,).

Kuhlalutyo lwezifundo ezingama-36, izazinzulu azifumananga bungqina bokuba ukutya kakhulu iiprotein kwakungalunganga kwimpilo yethambo.

Ngapha koko, bafikelela kwisigqibo sokuba ukutya iiprotheyini ezininzi kuluncedo kwimpilo yethambo ().

Ngapha koko, uphononongo oluninzi lubonisa ukuba abantu abadala, abaqheleneyo ne-osteoporosis, kufuneka batye iiprotein ezininzi ukunceda ukugcina amathambo omelele (,).

Isishwankathelo: Akukho bungqina bokuba iprotein ye-whey inokubangela i-osteoporosis. Ngapha koko, iproteni yewhyy inokunceda ukuthintela isifo.

Ufanele uthathe malini?

Iprotheyini enamavili ikhuselekile ngokubanzi kwaye inokudliwa ngabantu abaninzi ngaphandle kwemiphumo emibi.

Umthamo ophakanyisiweyo uqhelekile yi-1-2 scoops (25-50 gram) ngosuku, kodwa kuyacetyiswa ukuba ulandele imiyalelo yokuhambisa iphakheji.

Ukuthatha ngaphezulu koku akunakulindeleka ukuba ubonelele ngezibonelelo, ngakumbi ukuba sele utye ngokwaneleyo protein.

Ukuba ufumana iimpawu ezingathandekiyo njengokuqunjelwa, irhasi, iicramps okanye urhudo emva kokuthatha iprotein ye-whey, zama ukutshintshela kwipowder yokwahlulahlula umgubo.

Ngenye indlela, zama iprotein engeyiyo yobisi, efana nesoya, ipea, iqanda, irayisi okanye iprotein ye-hemp.

Isishwankathelo: Umthamo ocetyiswayo wemihla ngemihla we-protein ye-whey yi-1-2 scoops (25-50 gram). Ukuba unengxaki yeempawu zokugaya ukutya, zama iproteni eyi-whey yodwa okanye enye yeeprotein ezingezizo ezobisi.

Umgca osezantsi

Iprotey ye-Whey ikhuselekile kwaye abantu abaninzi banokuyithatha ngaphandle kweziphumo ezibi.

Nangona kunjalo, kunokubangela iimpawu zokugaya ukutya kwabo banokunganyamezelani kwe-lactose, kwaye abo bathintela ubisi lwenkomo banokuba ne-aleji kuyo.

Ukuba ufumana iziphumo ebezingalindelekanga, zama iproteni eyi-whey yodwa okanye enye yeeprotheyini ezingezizo zobisi.

Ngaphandle koku ngaphandle, iprotein yewhey yenye yezona zinto zincedisayo kwintengiso. Ineentlobo ngeentlobo zophando ukuxhasa iindima zayo eziluncedo ekomelezeni nasekwakhiweni kwezihlunu, ukubuyisa kunye nokwehla kobunzima.