Melemo e 10 e thehiloeng Bopaking ea Protein ea Whey

Litaba

• 1. Whey ke Mohloli o Babatsehang oa Protheine ea boleng bo holimo
• 2. Whey Protein e khothalletsa kholo ea mesifa
• 3. Whey Protein e ka fokotsa khatello ea mali
• 4. Whey Protein e ka Thusa ho Tšoara Mofuta oa 2 oa Lefu la tsoekere
• 5. Whey Protein e ka Thusa ho Fokotsa Ho Ruruha
• 6. Protein ea Whey e ka ba Molemo bakeng sa Mafu a Ho Ruruha
• 7. Whey Protein e ka Ntlafatsa Ts'ireletso ea 'Mele ea Antioxidant
• 8. Whey Protein e kanna ea ba le litlamorao tse ntle ho mafura a mali
• 9. Whey Protein is Highly Satiating (Filling), E ka thusang ho fokotsa tlala
• 10. Whey Protheine e ka u thusa ho theola boima ba 'mele
• Litla-morao, Tekanyo, le Tsela ea ho e Sebelisa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Protheine ea Whey ke e 'ngoe ea li-supplement tse ithutoang ka ho fetesisa lefatšeng,' me e le ka lebaka le utloahalang.

E na le boleng bo phahameng haholo ba phepo, mme lithuto tsa mahlale li senotse melemo e mengata ea bophelo bo botle.

Mona ke melemo ea 10 ea bophelo ba protheine ea whey e tšehetsoang ke lithuto tsa batho.

1. Whey ke Mohloli o Babatsehang oa Protheine ea boleng bo holimo

Whey protein ke karolo ea protheine ea whey, e leng mokelikeli o arohanang le lebese nakong ea tlhahiso ea chisi.

Ke protheine e felletseng, ea boleng bo holimo, e nang le li-amino acid tsohle tsa bohlokoa.

Ntle le moo, e cheka haholo, e monngoa ka maleng ka potlako ha e bapisoa le mefuta e meng ea protheine ().

Litšobotsi tsena li e etsa e 'ngoe ea mehloli e metle ea liprotheine e fumanehang.

Hona le mefuta e meraro ea mantlha ea phofo ea protheine ea whey, concentrate (WPC), itšehla (WPI), le hydrolyzate (WPH).

Ho tsepamisa mohopolo ke mofuta o tloaelehileng haholo, hape ke o theko e tlase.

Joaloka tlatsetso ea lijo, protheine ea Whey e tsebahala haholo hara lihahi tsa 'mele, baatlelete le ba bang ba batlang liprotheine tse eketsehileng lijong tsa bona.

Protheine ea Whey e na le boleng bo phahameng haholo ba phepo, 'me ke o mong oa mehloli e metle ea phepo ea protheine ea boleng bo holimo. E cheka haholo, 'me e monya kapele ho bapisoa le liprotheine tse ling.

2. Whey Protein e khothalletsa kholo ea mesifa

Boholo ba mesifa bo fokotseha ka lilemo.

Hangata hona ho lebisa mononong oa mafura mme ho phahamisa kotsi ea mafu a mangata a sa foleng.

Leha ho le joalo, phetoho ena e mpe ea 'mele e ka fokotsoa, ​​ea thibeloa kapa ea khutlisetsoa morao ka ho kopanya koetliso ea matla le phepo e nepahetseng.

Koetliso ea matla hammoho le ts'ebeliso ea lijo tse nang le protheine e phahameng kapa li-protein tse tlatsitsoeng e bonts'itsoe e le leano le sebetsang la thibelo ().

Haholo-holo e sebetsang ke mehloli ea boleng bo holimo ea protheine, joalo ka whey, e nang le amino acid e ngata e bitsoang branched-chain e bitsoang leucine.

Leucine ke eona e khothalletsang kholo ka ho fetisisa (anabolic) ea li-amino acid ().

Ka lebaka lena, protheine ea whey e sebetsa hantle bakeng sa thibelo ea tahlehelo ea mesifa e amanang le lilemo, hape le matla a ntlafetseng le 'mele o shebahalang o le betere ().

Bakeng sa kholo ea mesifa, protheine ea whey e bontšitsoe e le betere hanyane ha e bapisoa le mefuta e meng ea protheine, joalo ka casein kapa soya (,,).

Leha ho le joalo, ntle le haeba lijo tsa hau li se li ntse li haelloa ke liprotheine, litlatsetso mohlomong li ke ke tsa etsa phapang e kholo.

Protheine ea Whey e ntle haholo bakeng sa ho khothaletsa kholo le tlhokomelo ea mesifa ha e kopane le koetliso ea matla.

3. Whey Protein e ka fokotsa khatello ea mali

Khatello e phahameng ea mali (hypertension) ke e 'ngoe ea lisosa tse ka sehloohong tse bakang lefu la pelo.

Liphuputso tse ngata li hokahantse tšebeliso ea lihlahisoa tsa lebese le khatello e tlase ea mali (,,,).

Phello ena e hlahisitsoe ke lelapa la li-peptide tse bioactive ka lebeseng, tse bitsoang "angiotensin-converting-enzyme inhibitors" (ACE-inhibitors) (,, 13).

Ka liprotheine tsa whey, li-ACE-inhibitors li bitsoa lactokinins (). Liphuputso tse 'maloa tsa liphoofolo li bontšitse litlamorao tsa tsona khatellong ea mali (,).

Palo e lekanyelitsoeng ea lithuto tsa batho e batlisitse phello ea liprotheine tsa Whey khatello ea mali, mme litsebi tse ngata li nka bopaki bo sa lumellane.

Phuputso e 'ngoe ho batho ba nonneng haholo e bontšitse hore whey protein supplementation, 54 g / ka letsatsi bakeng sa libeke tse 12, e theotse khatello ea mali ea systolic ka 4%. Liprotheine tse ling tsa lebese (casein) li bile le litlamorao tse tšoanang ().

Sena se tšehetsoa ke phuputso e 'ngoe e fumaneng litlamorao tse kholo ha barupeluoa ba fuoa whey protein concentrate (22 g / letsatsi) libeke tse 6.

Leha ho le joalo, khatello ea mali e fokotsehile feela ho ba nang le khatello ea mali e phahameng kapa e nyane hanyane ho qala ka (18).

Ha ho na litlamorao tse matla khatellong ea mali tse fumanoeng phuputsong e sebelisitseng liprotheine tse tlase haholo tsa Whey (e ka tlase ho 3.25 g / ka letsatsi) e tsoakiloeng seno sa lebese ().

Liprotheine tsa Whey li ka fokotsa khatello ea mali ho batho ba nang le khatello e phahameng ea mali. Sena se bakoa ke li-peptide tse bioactive tse bitsoang lactokinins.

4. Whey Protein e ka Thusa ho Tšoara Mofuta oa 2 oa Lefu la tsoekere

Mofuta oa 2 oa lefu la tsoekere ke lefu le sa foleng le khetholloang ke tsoekere e phahameng maling le tšebetso e mpe ea insulin.

Insulin ke hormone e lokelang ho susumetsa ho nkoa ha tsoekere ea mali liseleng, ho e boloka ka har'a meeli e phetseng hantle.

Protheine ea Whey e fumanoe e sebetsa hantle ho lekanyeng tsoekere maling, e eketsa maemo ohle a insulin le kutloisiso litlamorao tsa eona (,,,).

Ha e bapisoa le mehloli e meng ea liprotheine, joalo ka 'mala o mosoeu kapa tlhapi, Whey protein e bonahala e na le matla a holimo (,).

Lintho tsena tsa protheine ea Whey li kanna tsa tšoana le tsa lithethefatsi tsa lefu la tsoekere, joalo ka sulfonylurea ().

Ka lebaka leo, Whey protein e ka sebelisoa ka nepo e le kalafo e tlatselletsang ea mofuta oa 2 lefu la tsoekere.

Ho nkuoa tlatsetso ea protheine ea Whey pele kapa ka lijo tse nang le carb e phahameng ho bontšitsoe ho lekanyetsa tsoekere ea mali ho batho ba phetseng hantle le mofuta oa 2 oa lefu la tsoekere ().

Protheine ea Whey e sebetsa hantle ho lekanyetsa maemo a tsoekere ea mali, haholo ha e nooa pele kapa ka lijo tse nang le carb e phahameng. E kanna ea thusa haholo batho ba nang le lefu la tsoekere la mofuta oa 2.

5. Whey Protein e ka Thusa ho Fokotsa Ho Ruruha

Ho ruruha ke karolo ea karabelo ea 'mele tšenyo. Ho ruruha ha nakoana ho molemo, empa maemong a mang ho ka 'na ha e-ba teng nako e telele.

Ho ruruha ho sa foleng ho ka ba kotsi, 'me ke kotsi ea mafu a mangata. E ka bontša mathata a bophelo bo botle kapa mekhoa e mebe ea ho phela.

Phuputso e kholo ea tlhahlobo e fumane hore tekanyetso e phahameng ea Whey protein e tlatsetsa haholo e fokotsitse C-reactive protein (CRP), letšoao le ka sehloohong la ho ruruha 'meleng ().

Tekanyo e phahameng ea protheine ea whey e bontšitsoe ho fokotsa maemo a mali a protheine e sebetsang ka C, e bonts'a hore e ka thusa ho fokotsa ho ruruha.

6. Protein ea Whey e ka ba Molemo bakeng sa Mafu a Ho Ruruha

Boloetse ba ho ruruha ke boemo bo khetholloang ke ho ruruha ho sa foleng ka lera la tšilo ea lijo.

Ke lentsoe le kopaneng bakeng sa lefu la Crohn le lefu la ulcerative colitis.

Ka litoeba le bathong, Whey protein supplementation e fumanoe e na le litlamorao tse ntle ho lefu la ho ruruha hoa mala (,).

Leha ho le joalo, bopaki bo teng bo fokola mme lithuto tse ling lia hlokahala pele ho ka etsoa likopo tse matla.

Whey protein supplements e ka ba le litlamorao tse ntle ho mafu a ho ruruha.

7. Whey Protein e ka Ntlafatsa Ts'ireletso ea 'Mele ea Antioxidant

Antioxidants ke lintho tse khahlanong le ho kenella 'meleng, li fokotsa khatello ea mali le ho fokotsa menyetla ea mafu a sa foleng a sa foleng.

E 'ngoe ea li-antioxidants tsa bohlokoahali bathong ke glutathione.

Ho fapana le li-antioxidants tse ngata tseo re li fumanang lijong, glutathione e hlahisoa ke 'mele.

'Meleng, tlhahiso ea glutathione e latela phepelo ea li-amino acid tse ngata, joalo ka cysteine, eo ka linako tse ling e nang le phepelo e fokolang.

Ka lebaka lena, lijo tse nang le cysteine ​​e phahameng, joalo ka Whey protein, li ka matlafatsa ts'ireletso ea 'mele ea tlhaho ea antioxidant (,).

Liphuputso tse 'maloa ho batho le litoeba li fumane hore liprotheine tsa whey li ka fokotsa khatello ea maikutlo le ho eketsa maemo a glutathione (,,,).

Whey protein supplementation e ka matlafatsa tšireletso ea mmele ea antioxidant ka ho khothaletsa ho theoa ha glutathione, e leng e 'ngoe ea li-antioxidants tse kholo tsa' mele.

8. Whey Protein e kanna ea ba le litlamorao tse ntle ho mafura a mali

Cholesterol e phahameng, haholo-holo LDL cholesterol, ke sesosa sa kotsi sa lefu la pelo.

Phuputsong e le 'ngoe ho batho ba nonneng haholo, ligrama tse 54 tsa Whey protein ka letsatsi, bakeng sa libeke tse 12, li lebisitse phokotsong e kholo ho palo yohle le LDL ("e mpe") cholesterol ().

Liphuputso tse ling ha lia fumana litlamorao tse tšoanang ho cholesterol ea mali (18,), empa ho haella hoa sephetho ho ka bakoa ke liphapang tsa moralo oa ho ithuta.

Lithuto tse ling li hlokahala pele ho etsoa liqeto.

Nako e telele, lethal dose ea whey protein supplementation e ka fokotsa li-cholesterol. Bopaki bo na le moeli haholo ntlheng ena.

9. Whey Protein is Highly Satiating (Filling), E ka thusang ho fokotsa tlala

Satiety ke lentsoe le sebelisetsoang ho hlalosa maikutlo a botlalo ao re bang le ona kamora ho ja.

Ke ntho e fapaneng le takatso ea lijo le tlala, mme e lokela ho hatella litakatso tsa lijo le takatso ea ho ja.

Lijo tse ling li khotsofatsa ho feta tse ling, e leng phello eo karolo e 'ngoe e kenellelitsoeng ke sebopeho sa tsona sa macronutrient (protein, carb, mafura).

Liprotheine ke tsona tse tlatsang li-macronutrients tse tharo ka bongata ().

Leha ho le joalo, ha se liprotheine tsohle tse nang le phello e tšoanang ho satiety. Protheine ea Whey e bonahala e khotsofatsa ho feta mefuta e meng ea protheine, joalo ka casein le soya (,).

Lintho tsena li etsa hore e be molemo haholo ho ba hlokang ho ja likhalori tse fokolang mme ba theole boima ba 'mele.

Whey protein e satiating haholo (e tlatsa), le ho feta mefuta e meng ea protheine. Sena se etsa hore e be tlatsetso e sebetsang lijong tsa tahlehelo ea boima.

10. Whey Protheine e ka u thusa ho theola boima ba 'mele

Keketseho ea ts'ebeliso ea protheine ke leano le tsebahalang la ho theola boima ba 'mele (,,).

Ho ja liprotheine tse ngata ho ka khothaletsa tahlehelo ea mafura ka:

• Ho thibela takatso ea lijo, ho lebisang ho fokotseheng ha lik'halori ().
• Ho matlafatsa metabolism, ho u thusa ho chesa likhalori tse ngata (,).
• Ho thusa ho boloka boima ba mesifa ha o theola boima ba 'mele ().

Protheine ea Whey e bontšitsoe e sebetsa haholo, mme e kanna ea ba le phello e phahameng ho cheleng ha mafura le ho kgora ha e bapisoa le mefuta e meng ea protheine (,,,,).

Ho ja liprotheine tse ngata ke mokhoa o sebetsang oa ho theola boima ba 'mele,' me lithuto tse ling li bonts'a hore Whey protein e ka ba le litlamorao tse kholo ho feta mefuta e meng ea protheine.

Litla-morao, Tekanyo, le Tsela ea ho e Sebelisa

Protheine ea Whey e bonolo haholo ho e kenyelletsa lijong.

E rekisoa e le phofo e ka eketsoang ho smoothies, yogurts, kapa e kopantsoe feela le metsi kapa lebese. Ho na le khetho e pharaletseng e fumanehang ho Amazon.

25-50 dikgerama ka letsatsi (1-2 scoops) ke litekanyetso tse khothalletsoang hangata, empa etsa bonnete ba hore u latela litaelo tsa litekanyetso ho sephutheloana.

Hopola hore ho nka liprotheine tse ngata ha ho na thuso. 'Mele o ka sebelisa protheine e lekanyelitsoeng ka nako e itseng.

Ho noa haholo ho ka baka mathata a tšilo ea lijo, joalo ka ho nyekeloa ke pelo, bohloko, ho ruruha, ho kokomoha, ho ruruha le letshollo.

Leha ho le joalo, tšebeliso e itekanetseng ea li-protein tsa Whey e mamelloa hantle ke batho ba bangata, ntle le mekhelo e fokolang.

Haeba u sa mamelle lactose, whey protein hydrolyzate kapa ho itšehla e ka ba e loketseng ho feta ho tsepamisa mohopolo. Haeba u kile ua ba le mathata a sebete kapa a liphio, ikopanya le ngaka pele u nka protein supplement.

Qetellong ea letsatsi, whey protein hase feela tsela e bonolo ea ho matlafatsa protheine ea hau, e kanna ea ba le melemo e meng e matla ea bophelo bo botle.