Kamoo liprotheine li sisinyehang li u thusang ho theola boima ba 'mele le mafura a Belly

Litaba

• Liprotheine li sisinyeha ka eng?
• Liprotheine li sisinya ho fokotsa tlala le takatso ea lijo
• Liprotheine li ka sisinyeha li kanna tsa eketsa metabolism
• Protheine Shakes E Ka U Thusa Ho Theola Boima le Mafura a Belly
• Liprotheine li ka sisinyeha hape li ka thibela tahlehelo ea mesifa le phokotso ea metabolism
• Protheine Shakes E kanna ea Thusa ho Thibela Boima ba 'Mele Kamora ho Theola Boima ba' mele
• Mofuta ofe oa protheine o molemo ka ho fetisisa?
• Tekanyo le litla-morao
• Nka Molaetsa oa Lapeng

Liprotheine ke limatlafatsi tsa bohlokoa bakeng sa ho theola boima ba 'mele.

Ho fumana ho lekaneng ho ka matlafatsa metabolism ea hau, ho fokotsa takatso ea lijo le ho u thusa ho theola mafura a 'mele ntle le ho lahleheloa ke mesifa.

Liprotheine li sisinyeha ke tsela e bonolo ea ho eketsa liprotheine lijong tsa hau, 'me li bonts'itsoe hore li thusa ho theola boima ba' mele.

Sengoliloeng sena se hlalosa ntho e ngoe le e ngoe eo u hlokang ho e tseba ka liprotheine tse sisinyehang le hore na li ama boima ba hau joang.

Liprotheine li sisinyeha ka eng?

Liprotheine li sisinyeha ke lino tse entsoeng ka ho kopanya phofo ea protheine le metsi, leha lisebelisoa tse ling li eketsoa hangata.

E ka ba tlatsetso e loketseng lijong, haholo ha phihlello ea lijo tsa boleng bo holimo tsa protheine e lekantsoe.

Le ha batho ba bangata ba sa li hloke ho fihlela liprotheine tsa letsatsi le letsatsi, li ka ba tsa bohlokoa haeba o hloka ho eketsa ho noa ka lebaka le itseng.

O ka reka phofo ea protheine ebe oa e kopanya, empa o ka fumana le lihlahisoa tse ngata tse fapaneng tsa ts'isinyeho e etselitsoeng metsi.

Mefuta e meng e tsebahalang haholo ea phofo ea protheine 'marakeng ke:

• Protheine ea Whey: E ananeloe kapele, e thehiloe lebese. E na le li-amino acid () tsohle tsa bohlokoa.
• Casein protheine: Butle butle, e thehiloe lebese. E na le li-amino acid () tsohle tsa bohlokoa.
• Protheine ea soya: E ipapisitse le limela mme e na le li-amino acid tsohle tsa bohlokoa. E boetse e na le li-isoflavone tsa soya, tse ka fanang ka melemo ea bophelo bo botle ().
• Hemp protheine: Limela li thehiloe 'me li na le mafura a mangata a omega-3 le omega-6, empa li tlase ho amino acid lysine ().
• Protheine ea raese: Semela se thehiloe ebile se tlase ho amino acid lysine () ea bohlokoa.
• Pea protheine: Semela se thehiloe ebile se le tlase ho amino acid e sa hlokeheng ea cystine le methionine (4).

Lihlahisoa tse ling li na le motsoako oa mefuta e fapaneng ea protheine phofo. Mohlala, lihlahisoa tse ngata tse thehiloeng limela li kopanya mefuta ho tlatsana le boemo ba amino acid.

Liprotheine li sisinyeha li ka ba le mefuta e fapaneng ea protheine, o mong le o mong o na le litšobotsi tsa ona.

Liprotheine li sisinya ho fokotsa tlala le takatso ea lijo

Liprotheine li ka fokotsa tlala le takatso ea lijo ka litsela tse peli tse kholo.

Taba ea mantlha, e eketsa maemo a ho fokotsa takatso ea lijo joaloka GLP-1, PYY le CCK, ha e ntse e fokotsa maemo a hormone ea tlala ghrelin (,,,,).

Taba ea bobeli, protheine eu thusa ho ikutloa u khotsofetse nako e telele (,).

Phuputsong e 'ngoe, lijo tsa hoseng tse nang le protheine e ngata li thusitse barupeluoa ho ja likhalori tse fokolang tsa 135 hamorao letsatsing ().

Ho e 'ngoe, banna ba batenya haholo ba neng ba le lijong tsa ho theola boima ba' mele ba ekelitse protheine ea bona ho 25% ea likhalori tsohle. Keketseho ena e fokotsa litakatso ka 60% le bosiu bo bobebe bosiu ka halofo ().

Ho eketsa palo ea protheine ho tloha ho 15% ho ea ho 30% ea likhalori tse felletseng ho thusitse barupeluoa thutong e 'ngoe ho ja likhalori tse fokolang tsa 441 ka letsatsi ntle le ho leka ho lekanyetsa likarolo tsa bona ().

Ho feta moo, qetellong ea nako ea thuto ea libeke tse 12, ba ne ba se ba lahlehetsoe ke li-lbs tse 11 ().

Ts'isinyeho ena e ka ba mokhoa o bonolo oa ho eketsa liprotheine tse eketsehileng lijong tsa hau. Leha ho le joalo, hopola hore ho hongata haholo ho ntse ho ka lebisa ho li-calories tse ngata.

Phuputso e 'ngoe e fumane hore ho sisinyeha ho nang le ligrama tse 20-80 tsa protheine kaofela ho fokotse tlala ka 50-65%, ho sa tsotelehe boholo ba protheine ha ba sisinyeha ().

Kahoo haeba u leka ho theola boima ba 'mele, ligrama tse 20 ka ho sisinyeha ho bonahala li lekane ho fokotsa tlala.

Liprotheine li ka fokotsa takatso ea hau ea lijo ka ho ama lihormone tsa hau tsa tlala. E ka u thusa hore u ikutloe u khotše nako e teletsana, e leng se ka u thusang ho ja hanyenyane le ho lahleheloa ke mafura a 'mele.

Liprotheine li ka sisinyeha li kanna tsa eketsa metabolism

Ho ja haholo liprotheine ho ka matlafatsa metabolism ea hau, ho u thusa ho chesa likhalori tse ngata letsatsi ka leng (,).

Seo ke karolo ea hobane lijo tse nang le protheine e ngata - haholo ha li kopantsoe le koetliso ea matla - li ka u thusa ho aha mesifa.

Sena se ka potlakisa metabolism ea hau hobane mesifa e chesa likhalori tse ngata ho feta mafura.

Phuputso e 'ngoe e ile ea fa barupeluoa ba batenya ho feta tekano ka ligrama tse 200 kapa tse 0 tsa protheine e eketsehileng ka beke.

Ba fuoeng protheine ba fumane boima ba 2.8 lbs (1.3 kg) ho latela lenaneo la koetliso la libeke tse 13 ().

Phuputsong e 'ngoe, bafuputsi ba file barupeluoa motsoako oa lijo le ho sisinyeha ho fana ka 0.5 g / lbs kapa 1.1 g / lbs (1.2 g / kg kapa 2.4 g / kg) ea protheine ka letsatsi.

Kamora libeke tse 6, ba lijong tse nang le protheine e phahameng ba ile ba fumana mesifa ea 2.4 lbs (1.1 kg) mme ba theola mafura a mang a 2.9 (1.3 kg).

Ho lokela ho hlokomeloe, leha ho le joalo, hore bokhoni ba hau ba ho fumana mesifa nakong ea phepo ea boima ba 'mele bo kanna ba itšetleha ka bongata ba mesifa eo o seng o ntse o na le eona).

Liprotheine li ka eketsa metabolism ka lebaka la bongata ba likhalori tse hlokahalang ho e sila le ho e sila. Sena se tsejoa e le phello ea thermic ea lijo (TEF).

Mohlala, 15-30% ea likhalori tsa protheine li chesoa nakong ea tšilo ea lijo, ha e le 5-10% ea likhalori tsa carb le 0-3% ea mafura a "calories" a chesitsoeng nakong ea tšilo ().

Liprotheine li thusa ho matlafatsa metabolism hobane ho sebelisoa matla a mangata ho e sila le ho e silila. E boetse e u thusa ho haha ​​mesifa, e chesa lik'hilojule tse ngata ho feta mafura.

Protheine Shakes E Ka U Thusa Ho Theola Boima le Mafura a Belly

Bafuputsi ka kakaretso ba lumela hore lijo tse nang le protheine e phahameng li ka u thusa ho theola mafura a mangata, haholo mafura a tsoang mpeng (,).

Phuputsong e 'ngoe, barupeluoa lijong tse fanang ka 25% ea likhalori joalo ka protheine e lahlile mafura a mpa a 10% kamora likhoeli tse 12 ho feta ba jang halofo ea palo eo).

Ho e 'ngoe, barupeluoa ba fuoe ligrama tse eketsehileng tsa 56 tsa whey protheine ka letsatsi ba lahlehetsoe ke li-5 lbs (2.3 kg) ho feta qetellong ea nako ea thuto ea libeke tse 23, leha ba sa fetole eng kapa eng lijong tsa bona ().

Phuputso e arohaneng e bapisitse phello ea lijo tse fapaneng tsa boima ba 'mele. Barupeluoa ba jang protheine e ngata ba lahlile 31 lbs (14.1 kg) ka likhoeli tse 3 - 23% ho feta ba jang hanyane ().

Phuputsong e le 'ngoe ea ho qetela, bankakarolo ba lijong ba fanang ka 30% ea li-calories ho tsoa ho protheine e lahlehileng 8.1 lbs (3.7 kg) ho feta ba lijong tse fanang ka 15% ea likhalori tse tsoang ho protein ().

Liprotheine li sisinyeha ke mokhoa o bonolo oa ho eketsa phepo ea hau ea letsatsi le letsatsi ea protheine. Sena se ka thusa ho matlafatsa tahlehelo ea mafura, haholoholo ho tloha bohareng ba karolo ea hau.

Liprotheine li ka sisinyeha hape li ka thibela tahlehelo ea mesifa le phokotso ea metabolism

Lijo tsa boima ba 'mele hangata li etsa hore o lahleheloe ke mesifa, e ka fokotsang metabolism ea hau. Sena se o nolofalletsa ho fumana boima bohle morao (le ho feta) hang ha o qeta ho ja.

Ho ja liprotheine tse phahameng ho kopantsoe le koetliso ea matla ho ka thusa ho thibela karolo ea tahlehelo ena ea mesifa le ho fokotseha ha 'mele (,,).

Ebile, bafuputsi ba tlalehile hore metabolism ea bankakarolo e fokotsehile ka tlase ho lijo tse theolang boima ba 'mele tse fanang ka 36% ea likhalori e le protheine ho feta lijong tse fanang ka halofo ea chelete eo).

Bopaki bo bonts'a hore ho ja protheine ea letsatsi le letsatsi e le karolo ea phepo ea boima ba 'mele ho ka etsa hore mesifa e hlokomeloe makhetlo a mararo le halofo e sebetse hantle.

Phuputso ea baatlelete e bapisitse lijo tsa boima ba 'mele tse fanang ka 35% kapa 15% ea likhalori tse tsoang liprotheine. Lijo ka bobeli li thusitse barupeluoa ho lahleheloa ke mafura a lekanang, empa ba jang liprotheine tse ngata ba lahlile boima ba mesifa ba 38% ka tlase.

Tlhahlobo ea morao-rao e boetse e re lijo tse theolang boima ba 'mele tse fetang 0.5 g / lbs (1.0 g / kg) ea protheine ka letsatsi e ka thusa batho ba baholo ho boloka mesifa le ho lahleheloa ke mafura a mangata.

Liprotheine tse sisinyehang tse sebelisoang nakong ea phepo ea boima ba 'mele li ka thusa ho thibela ho lahleheloa ke mesifa le ho fokotseha ha' mele. Sena se sebetsa haholoholo ha se kopane le koetliso ea matla.

Protheine Shakes E kanna ea Thusa ho Thibela Boima ba 'Mele Kamora ho Theola Boima ba' mele

Phello ea liprotheine ho metabolism, takatso ea lijo le mesifa le tsona li ka u sitisa ho fumana mafura ao u sebelitseng ka thata ho a lahla.

Phuputso e 'ngoe e tlaleha hore bankakarolo ba file liprotheine tse ngata ba theola boima ba' mele mme ba boloka sephetho sa bona hantle ho feta ba fuoeng hanyane.

Ebile, sehlopha sa protheine e phahameng se fumane 9% feela ea boima bo lahlehileng, athe sehlopha se nang le protheine e tlase se fumane 23% ().

Phuputso e 'ngoe e file barupeluoa ba sa tsoa qeta ho kenella ho fokotsa boima ba' mele tlatsetso e faneng ka ligrama tse 48.2 tsa protheine ka letsatsi.

Barupeluoa ba nkileng tlatsetso ba ile ba ikutloa ba tletse kamora ho ja mme ba boela ba fumana boima ba 50% ka tlase ho likhoeli tse 6 hamorao, ha ba bapisoa le ba sa fuoang tlatsetso ().

Phuputso e arohaneng e hlokometse litlamorao tse tšoanang le tlatsetso e faneng feela ka ligrama tse 30 tsa protheine ka letsatsi, hape e bonts'a hore tse ling ha se hantle ho feta ().

Liprotheine tse ling, ekaba ke ho sisinyeha kapa lijo tse felletseng, ho ka thusa ho fokotsa boima ba 'mele boo u bo fumanang kamora ho theola boima ba' mele.

Mofuta ofe oa protheine o molemo ka ho fetisisa?

Mefuta e fapaneng ea protheine e na le litlamorao tse fapaneng 'meleng.

Mohlala, Whey e kenella kapele ho feta casein, ho u thusa hore u ikutloe u sa lape nakong e khuts'oane ().

Phuputso e 'ngoe e tlaleha hore ligrama tse 56 tsa whey protheine ka letsatsi li thusitse bankakarolo ba batenya le ba batenya haholo ho theola lbs tse 5 (2.3 kg) mafura a mangata ho feta palo e tšoanang ea protheine ea soya ().

E 'ngoe e hlalosa whey e le makhetlo a 3 a sebetsang hantle ho boloka bokhoni ba ho aha mesifa nakong ea phepo ea boima ba' mele ho feta protheine ea soya ().

Ha ho buuoa joalo, ha se lithuto tsohle tse lumellanang hore whey e phahametse. Mohlala, tlaleho e 'ngoe e supa hore phello e potlakileng ea ho fokotsa tlala e baka phapang lipakeng tsa likhalori tse sebelisoang lijong ().

Ntle le moo, litlhahlobo tse 'maloa li tlaleha palo e lekanang ea tahlehelo ea mafura ka ts'ebeliso ea li-supplement tsa Whey, soya, raese kapa protheine ea mahe (,).

Ntlha ea ho qetela eo u lokelang ho e nahana ke boleng ba protheine.

Whey, casein le soya li na le li-amino acid tsa bohlokoa tse hlokoang ke 'mele oa hau.

Ka lehlakoreng le leng, raese le protheine ea hemp li tlase ho amino acid lysine, 'me protheine ea pea le eona e tlase ho amino acid cystine le methionine.

Ho boleloa hore, bofokoli bona ha bo bake bothata ntle le haeba ho sisinyeha ke ona feela mohloli oa protheine lijong tsa hau.

Hape, liprotheine tse ngata tsa limela tse hlahisang limela li kopanya mehloli e fapaneng molemong oa hore motsoako o be le li-amino acid tsohle tsa bohlokoa.

Mofuta o nepahetseng oa protheine eo u nang le eona ha u sisinyeha ha oa lokela ho etsa phapang e kholo bakeng sa tahlehelo ea mafura. Liphuputso tse ling li bonts'a molemo bakeng sa Whey, empa bopaki bo tsoakane.

Tekanyo le litla-morao

Ho nka ho sisinyeha ha 1 ka letsatsi e lokela ho ba tsela e ntle ea ho qala.

Ho molemo ho e nka pele kapa sebakeng sa lijo, ka likhaba tse 1 kapa tse 2 tsa phofo ea protheine ha e sisinyeha.

Ho e kopanya le metsi, leqhoa mohlomong le sekhechana sa litholoana ho blender ke tsela e bonolo ea ho theha ts'isinyeho e monate le e khotsofatsang.

Litla-morao tse kang ho ruruha, cramps, khase le lets'ollo li ka hlaha haeba o sa mamelle lactose mme o noa litšisinyeho tse entsoeng ka whey kapa casein.

Matšoao ana a ka qojoa habonolo ka ho fetohela ho phofo ea protheine e sa fumanoeng lebeseng, joalo ka lehe, erekisi, soya, hemp kapa raese protheine e phofshoana.

Ha e le hantle, lijo tse nang le protheine e phahameng ho kile ha nahanoa hore li na le litlamorao tse mpe bophelong ba liphio le masapo, empa lipatlisiso tse ncha li bontša hore sena ha se nnete.

Ebile, li-protein tse ngata tse kenang ha lia ka tsa bontšoa li baka tšenyo ea liphio bathong ba phetseng hantle. Leha ho le joalo, lijo tse nang le liprotheine tse tlase li ka ba molemo ho ba nang le mathata a liphio a teng (,).

Liprotheine hape ke phepo ea bohlokoa bakeng sa ho theoa le ho hlokomeloa ha masapo, 'me litlhahlobo li bontša hore ha ho na lebaka la ho thibela phepo ea hau ho ntlafatsa bophelo ba masapo (,).

Liphuputso tse ngata li tlaleha hore liprotheine tse kenang lipakeng tsa 0.5-1.0 g / lbs (1.2-2.2 g / kg) ka letsatsi li fana ka litlamorao tse ntle haholo bakeng sa tahlehelo ea boima ba 'mele.

Palo ena ea protheine hangata e emela ho pota 25-35% ea likhalori tseo u li jang ka letsatsi le le leng mme ka kakaretso li nkuoa li bolokehile.

U ka bala ho eketsehileng ka seo mona: U Lokela ho Ja Li-protein tse Kae ka Letsatsi?

Ho nka ho sisinya hanngoe ka letsatsi ke tsela e ntle ea ho qala, ka protheine e le 1 kapa 2. Batho ba bang ba ka ba le litla-morao tsa tšilo ea lijo.

Nka Molaetsa oa Lapeng

Batho ba bangata ba ka fumana liprotheine tse lekaneng habonolo ntle le ho sisinya.

Ha ho buuoa, litlatsetso tsena ke tsela e bonolo, e bolokehileng le e monate ea ho eketsa liprotheine tse eketsehileng lijong tsa hau.

Haeba u leka ho theola boima ba 'mele, liprotheine tse eketsehileng tse tsoang ho sisinyeha li ka u thusa ho ikutloa u lapile haholo, ho u thusa ho theola boima ba' mele kapele le ho theola menyetla ea ho khutlisa mafura a lahlehileng.