Maubwino 10 A Zaumoyo Wopindulitsa a Whey Protein

Zamkati

• 1. Whey ndi Gwero Labwino Kwambiri La Mapuloteni Apamwamba
• 2. Mapuloteni a Whey Amathandizira Kukula Kwa Minofu
• 3. Mapuloteni a Whey Angachepetse Kuthamanga kwa Magazi
• 4. Mapuloteni a Whey Angathandize Kuchiza Matenda A shuga Awiri
• 5. Mapuloteni a Whey Angathandize Kuchepetsa Kutupa
• 6. Mapuloteni a Whey Atha Kukhala Opindulitsa Pamatenda Amatumbo
• 7. Mapuloteni a Whey Atha Kupititsa Patsogolo Thupi la Antioxidant
• 8. Mapuloteni a Whey Atha Kukhala Ndi Zotsatira Zabwino Pamafuta Amwazi
• 9. Whey Protein is Highly Satiating (Filling), Omwe Atha Kuchepetsa Njala
• 10. Whey Mapuloteni Angakuthandizeni Kuchepetsa Kunenepa
• Zotsatira zoyipa, Mlingo, ndi momwe mungagwiritsire ntchito

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mapuloteni a Whey ndi ena mwazinthu zophunzitsidwa bwino kwambiri padziko lapansi, ndipo pachifukwa chabwino.

Ili ndi thanzi labwino kwambiri, ndipo kafukufuku wasayansi awulula maubwino ambiri azaumoyo.

Nawa maubwino 10 azaumoyo wama protein a whey omwe amathandizidwa ndi maphunziro aumunthu.

1. Whey ndi Gwero Labwino Kwambiri La Mapuloteni Apamwamba

Whey protein ndi kachigawo kakang'ono ka protein ka whey, kamene kamakhala kamadzi kamene kamasiyana ndi mkaka mukamapanga tchizi.

Ndi puloteni wathunthu, wapamwamba kwambiri, wokhala ndi zofunikira zonse za amino acid.

Kuphatikiza apo, imatha kugaya, yotulutsa m'matumbo mwachangu poyerekeza ndi mitundu ina ya mapuloteni ().

Makhalidwewa amapangitsa kuti ikhale imodzi mwazinthu zabwino kwambiri zopangira mapuloteni.

Pali mitundu itatu yayikulu ya whey protein powder, concentrate (WPC), PEZANI (WPI), ndi hydrolyzate (WPH).

Kusamalitsa ndi mtundu wofala kwambiri, komanso wotsika mtengo.

Monga chakudya chowonjezera, mavitamini a whey ndi otchuka kwambiri pakati pa omanga thupi, othamanga, ndi ena omwe amafuna mapuloteni owonjezera pazakudya zawo.

Mapuloteni a Whey ali ndi zakudya zabwino kwambiri, ndipo ndi imodzi mwazinthu zabwino kwambiri zopangira mapuloteni apamwamba. Ndi chimbudzi kwambiri, ndipo imachedwa msanga kuyerekeza ndi mapuloteni ena.

2. Mapuloteni a Whey Amathandizira Kukula Kwa Minofu

Kuchuluka kwa minofu kumachepa mwachilengedwe.

Izi nthawi zambiri zimabweretsa mafuta ndipo zimawonjezera chiopsezo cha matenda ambiri.

Komabe, kusintha kosavomerezeka kwa kapangidwe ka thupi kumatha kuchepetsedwa pang'ono, kupewa, kapena kusinthidwa ndikuphatikiza kwamphamvu zophunzitsira komanso zakudya zokwanira.

Kuphunzitsa kwamphamvu kuphatikiza kugwiritsa ntchito zakudya zamapuloteni kwambiri kapena zowonjezera mavitamini kwawonetsedwa kuti ndi njira yodzitetezera ().

Makamaka ogwira ntchito ndi mapuloteni apamwamba kwambiri, monga whey, omwe ali ndi asidi amino acid omwe amatchedwa leucine.

Leucine ndiye wolimbikitsa kwambiri (anabolic) wama amino acid ().

Pachifukwa ichi, mapuloteni a Whey ndi othandiza popewera kuchepa kwa minofu, komanso kulimbitsa mphamvu komanso thupi lowoneka bwino ().

Kukula kwa minofu, ma protein a whey awonetsedwa kuti ndi abwinoko poyerekeza ndi mitundu ina ya mapuloteni, monga casein kapena soya (,,).

Komabe, pokhapokha ngati zakudya zanu zikusowa kale mu mapuloteni, zowonjezera mwina sizingapangitse kusiyana kwakukulu.

Mapuloteni a Whey ndiabwino kwambiri pakulimbikitsa kukula kwa minofu ndi kukonza mukaphatikiza ndi kuphunzitsa kwamphamvu.

3. Mapuloteni a Whey Angachepetse Kuthamanga kwa Magazi

Kuthamanga kwambiri kwa magazi (kuthamanga kwa magazi) ndi chimodzi mwazomwe zimayambitsa matenda amtima.

Kafukufuku wambiri adalumikiza kumwa kwa mkaka ndikuchepetsa kuthamanga kwa magazi (,,,).

Izi zimachitika chifukwa cha banja la ma peptide abioactive mumkaka, otchedwa "angiotensin-converting-enzyme inhibitors" (ACE-inhibitors) (,, 13).

M'mapuloteni a whey, ACE-inhibitors amatchedwa lactokinins (). Kafukufuku wambiri wazinyama awonetsa zabwino zake pakutsitsa magazi (,).

Kafukufuku wowerengeka wa anthu adafufuza momwe ma protein a whey amakhudzira kuthamanga kwa magazi, ndipo akatswiri ambiri amaganiza kuti umboniwo ndiwosakwanira.

Kafukufuku wina wokhudzana ndi onenepa kwambiri adawonetsa kuti whey protein supplementation, 54 g / tsiku kwamasabata 12, adatsitsa systolic magazi kuthamanga ndi 4%. Mapuloteni ena amkaka (casein) anali ndi zovuta zofananira ().

Izi zimathandizidwa ndi kafukufuku wina yemwe adapeza zotsatira zabwino pomwe ophunzira adapatsidwa ma whey protein concentrate (22 g / tsiku) kwamasabata 6.

Komabe, kuthamanga kwa magazi kumatsika kokha mwa iwo omwe anali ndi kuthamanga kwa magazi pang'ono kapena pang'ono kuyamba ndi (18).

Palibe zomwe zakhudza kuthamanga kwa magazi zomwe zidapezeka mu kafukufuku yemwe adagwiritsa ntchito mavitamini ochepa kwambiri (ochepera 3.25 g / tsiku) osakanizidwa ndi chakumwa cha mkaka ().

Mapuloteni a Whey amachepetsa kuthamanga kwa magazi kwa anthu omwe ali ndi kuthamanga kwamwazi. Izi ndichifukwa cha ma peptide abioactive otchedwa lactokinins.

4. Mapuloteni a Whey Angathandize Kuchiza Matenda A shuga Awiri

Mtundu wachiwiri wa matenda ashuga ndi matenda osadziwika omwe amakhala ndi shuga wambiri wamagazi komanso vuto la insulin.

Insulini ndi mahomoni omwe amayenera kupangitsa kuti shuga wamagazi atengeke m'maselo, kuti azisunga bwino.

Mapuloteni a Whey apezeka kuti ndi othandiza pakuchepetsa shuga m'magazi, kuwonjezera kuchuluka kwa insulin komanso kuzindikira zotsatira zake (,,,).

Poyerekeza ndi magwero ena a zomanga thupi, monga dzira loyera kapena nsomba, ma Whey protein amawoneka kuti ali pamwamba (,).

Katundu wa whey protein amatha kufanananso ndi omwe ali ndi matenda ashuga, monga sulfonylurea ().

Zotsatira zake, whey protein itha kugwiritsidwa ntchito moyenera ngati chithandizo chowonjezera cha matenda amtundu wa 2.

Kutenga chowonjezera cha protein yama Whey musanadye kapena chakudya chambiri chaku carb kwawonetsedwa kuti kumachepetsa shuga m'magazi mwa anthu athanzi komanso mtundu wa 2 ashuga ().

Mapuloteni a Whey ndi othandiza pakuchepetsa shuga m'magazi, makamaka akamamwa musanadye kapena chakudya chambiri. Zingakhale zothandiza makamaka kwa anthu omwe ali ndi matenda a shuga amtundu wachiwiri.

5. Mapuloteni a Whey Angathandize Kuchepetsa Kutupa

Kutupa ndi gawo la kuyankha kwa thupi kuwonongeka. Kutupa kwakanthawi ndi kothandiza, koma nthawi zina kumatha kukhala kosatha.

Kutupa kwanthawi yayitali kumatha kukhala kovulaza, ndipo ndi chiwopsezo cha matenda ambiri. Zitha kuwonetsa zovuta zaumoyo kapena zizolowezi zoyipa zamoyo.

Kafukufuku wamkulu wowunikira adapeza kuti kuchuluka kwa ma protein a whey kumathandizira kwambiri kumachepetsa protein ya C-reactive (CRP), chizindikiro chofunikira cha kutupa mthupi ().

Mapuloteni apamwamba kwambiri a whey awonetsedwa kuti amachepetsa mapuloteni a C-othandizira, kuwonetsa kuti atha kuthandiza kuchepetsa kutupa.

6. Mapuloteni a Whey Atha Kukhala Opindulitsa Pamatenda Amatumbo

Matenda opatsirana otupa ndi vuto lomwe limadziwika ndikutupa kosalekeza m'mbali yam'mimba.

Ndilo nthawi yothandizana ndi matenda a Crohn ndi ulcerative colitis.

Mu makoswe komanso anthu, whey protein supplementation yapezeka kuti imathandizira pamatenda am'matumbo (,).

Komabe, umboni womwe ulipo ndiwofooka ndipo maphunziro owonjezera amafunikira asananene chilichonse champhamvu.

Mavitamini owonjezera a Whey atha kukhala ndi zotsatira zabwino pamatenda otupa.

7. Mapuloteni a Whey Atha Kupititsa Patsogolo Thupi la Antioxidant

Antioxidants ndi zinthu zomwe zimalimbana ndi makutidwe ndi okosijeni mthupi, zimachepetsa kupsinjika kwa oxidative ndikuchepetsa chiopsezo cha matenda osiyanasiyana.

Chimodzi mwama antioxidants ofunika kwambiri mwa anthu ndi glutathione.

Mosiyana ndi ma antioxidants ambiri omwe timapeza pachakudya, glutathione amapangidwa ndi thupi.

Thupi, kupanga kwa glutathione kumadalira kupezeka kwa ma amino acid angapo, monga cysteine, yomwe nthawi zina imakhala yoperewera.

Pachifukwa ichi, zakudya zamtundu wa cysteine, monga whey protein, zitha kulimbikitsa chitetezo chamthupi cha antioxidant (,).

Kafukufuku angapo mwa anthu ndi makoswe apeza kuti ma Whey protein amatha kuchepetsa kupsinjika kwa oxidative ndikuwonjezera kuchuluka kwa glutathione (,,,).

Whey protein supplementation imatha kulimbitsa chitetezo cha antioxidant cha thupi polimbikitsa kupangika kwa glutathione, imodzi mwamphamvu kwambiri yama antioxidants mthupi.

8. Mapuloteni a Whey Atha Kukhala Ndi Zotsatira Zabwino Pamafuta Amwazi

Cholesterol wambiri, makamaka cholesterol ya LDL, ndi chiopsezo cha matenda amtima.

Pakafukufuku wina mwa anthu onenepa kwambiri, magalamu a 54 a ma Whey protein patsiku, kwa masabata a 12, adapangitsa kuchepa kwakukulu kwa cholesterol chonse ndi LDL ("yoyipa") cholesterol).

Kafukufuku wina sanapeze zovuta zofananira pa cholesterol yamagazi (18,), koma kusowa kwa zotsatira kumatha kukhala chifukwa chakusiyana kwamapangidwe ophunzirira.

Maphunziro owonjezera amafunikira asanapangidwe chilichonse.

Kutalika kwa nthawi yayitali, ma Whey protein supplementation kumatha kutsitsa cholesterol. Umboni uli wochepa pakadali pano.

9. Whey Protein is Highly Satiating (Filling), Omwe Atha Kuchepetsa Njala

Kukhuta ndi mawu omwe amagwiritsidwa ntchito pofotokoza za kukhutira komwe timakhala nako tikadya chakudya.

Ndizosiyana ndi kulakalaka ndi njala, ndipo ziyenera kupondereza zolakalaka chakudya ndi chilakolako chofuna kudya.

Zakudya zina zimakhuta kwambiri kuposa zina, zomwe zimasakanikirana ndi kapangidwe kake ka macronutrient (protein, carb, mafuta).

Mapuloteni ndiye amadzaza kwambiri ma macronutrients atatu ().

Komabe, si mapuloteni onse omwe ali ndi gawo lofananira pakukhuta. Mapuloteni a Whey akuwoneka kuti akukhuta kwambiri kuposa mitundu ina ya mapuloteni, monga casein ndi soya (,).

Izi zimapangitsa kuti zithandizire makamaka iwo omwe amafunika kudya ma calories ochepa ndikuchepetsa.

Mapuloteni a Whey amakhuta kwambiri (kudzaza), koposa mitundu ina ya mapuloteni. Izi zimapangitsa kukhala kowonjezera kuwonjezera pa chakudya chochepetsa thupi.

10. Whey Mapuloteni Angakuthandizeni Kuchepetsa Kunenepa

Kugwiritsa ntchito kwambiri mapuloteni ndi njira yodziwika yochepetsera thupi (,,).

Kudya mapuloteni ambiri kumalimbikitsa kutayika kwa mafuta ndi:

• Kuchepetsa njala, kumabweretsa kuchepa kwa kalori ().
• Kulimbitsa kagayidwe kake, kukuthandizani kuwotcha mafuta ambiri (,).
• Kuthandiza kukhalabe ndi minofu ikamachepetsa ().

Mapuloteni a Whey awonetsedwa kuti ndi othandiza kwambiri, ndipo atha kukhala ndi mphamvu yayikulu pakuwotcha mafuta ndikukhuta poyerekeza ndi mitundu ina yamapuloteni (,,,,).

Kudya mapuloteni ambiri ndi njira yothandiza kwambiri kuti muchepetse thupi, ndipo kafukufuku wina akuwonetsa kuti whey protein ikhoza kukhala ndi zotsatirapo zazikulu kuposa mitundu ina ya mapuloteni.

Zotsatira zoyipa, Mlingo, ndi momwe mungagwiritsire ntchito

Mapuloteni a Whey ndiosavuta kuphatikizira muzakudya.

Amagulitsidwa ngati ufa womwe ungawonjezeredwe ku smoothies, yogurts, kapena kungosakanizidwa ndi madzi kapena mkaka. Pali zosankha zambiri zomwe zikupezeka pa Amazon.

25-50 magalamu patsiku (1-2 scoops) ndi njira yolimbikitsidwa, koma onetsetsani kuti mukutsatira malangizo amulingo pazolongedzazo.

Kumbukirani kuti kumwa kwambiri mapuloteni kulibe ntchito. Thupi limangogwiritsa ntchito mapuloteni ochepa panthawi ina.

Kugwiritsa ntchito mowa mopitirira muyeso kungayambitsenso mavuto am'mimba, monga nseru, kupweteka, kuphulika, kupunduka, kupindika, ndi kutsegula m'mimba.

Komabe, kumwa pang'ono ma Whey protein supplements ndikololedwa bwino ndi anthu ambiri, kupatula zochepa.

Ngati mulibe vuto la lactose, whey protein hydrolyzate kapena kudzipatula itha kukhala yoyenera kuposa kuganizira kwambiri. Ngati munakhalapo ndi vuto la chiwindi kapena impso, ndiye kuti mufunsane ndi dokotala musanamwe mankhwala owonjezera mapuloteni.

Kumapeto kwa tsikulo, mapuloteni a whey si njira yokhayo yolimbikitsira kudya kwa mapuloteni, atha kukhala ndi maubwino ena athanzi.