Kodi Protein Powder Yabwino Kwambiri Yochepetsa Kuwonda Ndi Chiyani?

Zamkati

• Momwe Mungagwiritsire Ntchito Mapuloteni Ochepetsa Thupi
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Ngati mukuyang'ana kuti muchepetse kunenepa, zitha kuwoneka zosagwirizana nazo onjezani zinthu pazakudya zanu; komabe, kugwiritsa ntchito ufa wamapuloteni kuthandiza kuchepetsa thupi kungakhale lingaliro labwino. Funso ndiye kuti: Chiyaniokoma mtima ya protein ufa ndiyabwino kwambiri kuwonda?

Pali mitundu ingapo ndi mitundu ya ufa wa mapuloteni pamsika, kuphatikiza casein, soya, nandolo, mpunga wabulauni, hemp, ndi-whey. (Zokhudzana: Pezani Scoop pa Mitundu Yosiyanasiyana Ya Mapuloteni Powder)

Whey (mtundu wa mapuloteni ochokera mumkaka) wakhala mfumu yosadziwika ya protein (chifukwa cha ophunzitsa otchuka monga Jillian Michaels ndi Harley Pasternak, omwe amalumbirira ndi zinthuzo). Kafukufuku akuwonetsa mosatsutsika kuti ma protein a Whey amatha kuthandiza kupanga minofu-koma kodi ndi ufa wabwino kwambiri wa puloteni wochepetsa thupi?

"Zachidziwikire," atero a Paul Arciero, D.P.E., wamkulu wa Human Nutrition and Metabolism Lab ku Skidmore College. "Whey mwina ndiyo njira yabwino kwambiri yazakudya zothandizira kuchepetsa thupi. Ndiwo chakudya cha thermogenic chomwe mungadye. Izi zikutanthauza kuti zimawotcha zopatsa mphamvu zambiri mukatha kuzidya."

Zowonadi: Mapuloteni onse ndi amphamvu kwambiri kuposa ma carbohydrate kapena mafuta, koma kafukufuku akuwonetsa kuti whey ndiyekwambiri matenthedwe Kafukufuku wina wofalitsidwa mu American Journal of Nutrition anapeza kuti thermic effect ya whey protein inali yaikulu kwambiri kuposa ya casein kapena mapuloteni a soya mwa okalamba, athanzi.

"Whey ndi imodzi mwazinthu zamapuloteni zogwira mtima kwambiri komanso zopatsa thanzi zomwe zili zoyenera kwa anthu omwe amayang'ana kwambiri masewera olimbitsa thupi komanso omwe akufuna kuchepetsa thupi," akuvomereza Ilana Muhlstein, M.S., R.D.N., cocreator of Beachbody's 2B Mindset nutrition plan. "Ndi protein yokwanira, yosavuta kupeza, yokhala ndi mapuloteni ambiri, komanso mafuta ochepa, ndipo imaphatikizana bwino maphikidwe osiyanasiyana a smoothie."

Onjezani mavitamini a whey pazakudya zanu komanso zokhwasula-khwasula, ndipo kagayidwe kanu ka metabolism kadzakhalabe kokwanira tsiku lonse. (Pali njira zambiri zopangira mapuloteni mu chakudya chanu-osati ma smoothies okha.) Kuphatikiza apo, ma Whey protein-komanso mapuloteni aliwonse-amakupangitsani kukhala okhutira kwanthawi yayitali kuposa mitundu ina ya zakudya, atero Arciero, zikutanthauza kuti mwina simukhala ndi zochepa. (Onani: Kodi Muyenera Kudya Mapuloteni Angati Tsiku Lililonse?)

Koma pali chifukwa chachitatu chomwe ma whey protein amalimbikitsira anthu omwe akuyesera kuti achepetse kunenepa: "Ndi chakudya chothandiza kwambiri chomwe mungadye kukuthandizani kuyambitsa njira yotchedwa protein synthesis, yomwe imayamba kupanga minofu yatsopano," akutero Arciero. M'mawu a layman, mapuloteni owonjezera amaonetsetsa kuti mukugwira minofu yomwe muli nayo kale-minofu nthawi zambiri imakhala yovulala panthawi yoyesera kuchepetsa thupi-ndipo zidzakuthandizani kupeza minofu mosavuta. Izi ndizofunikira chifukwa ndikamakhala ndi minofu yambiri, m'pamenenso thupi lanu limatentha kwambiri.

Momwe Mungagwiritsire Ntchito Mapuloteni Ochepetsa Thupi

Inde, kuti mupeze zotsatira zabwino, onjezerani masewera olimbitsa thupi. Kafukufuku wofalitsidwa mu Zolemba pa American College of Nutrition adapeza kuti kuphunzitsidwa kwamphamvu kuphatikiza ma whey kunapangitsa kuti thupi likhale lolemera kwambiri kuposa whey yekha.

Kodi mumawonjezera motani mapuloteni a whey pazakudya zanu? "Whey imatha kuphatikizidwa mosavuta muzakudya zosiyanasiyana," akutero Arciero. "Ukhoza kudya mu shake kapena kuphika ndi kuphika ndi izo." (Yesani Chinsinsi ichi cha zikondamoyo zama protein, maphikidwe awa a protein mpira omwe ali abwino kwambiri kuti muzitha kudya, kapena njira ya Emma Stone's post-workout protein shake.)

Whey protein ufa amagulitsidwa muzakudya zamagulu ndi malo ogulitsa mavitamini ndipo imapezekanso ngati zowonjezera pamakina ambiri a smoothie. Whey amatha kupatulidwa ndi mkaka kapena kukolola panthawi yopanga tchizi, koma imakhala ndi lactose yochepa, zomwe zikutanthauza kuti ikhoza kugwira ntchito bwino ngakhale kwa anthu omwe alibe lactose. Amayi wamba amatha kudya magalamu 40 mpaka 60 tsiku lililonse, osapitilira magalamu 20 nthawi imodzi, Arciero amalimbikitsa.

Ngati mukuyang'ana njira yopangira mapuloteni opangidwa ndi zomera, "Ndingakulimbikitseni kusankha ufa wa mapuloteni a vegan omwe amaphatikizapo nandolo ndi mpunga," akutero Muhlstein. "Kuphatikiza zonse mu njira imodzi kumatha kukulitsa mawonekedwe a amino acid ndikupanganso mawonekedwe osakondera."

Wolemba Jessica Cassity wa DietsinReview.com

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