10 Whey Protein Na-egosi Ihe Nlekọta Ahụ Ike

Ndinaya

• 1. Whey bụ ezigbo Isi mmalite Amamịghe dị elu
• 2. Whey Protein Na - akwalite Uto Akwara
• 3. Protein Ha Whey Na-enwe Nsogbu Ọbara
• 4. Protein Whey nwere ike inye aka gwọọ ụdị ọrịa shuga nke abụọ
• 5. Protein Ha Whey Nwere Ike Inyere Aka Ibelata Mbufụtị
• 6. Whey Protein Nwere Ike ficba Uru Maka Ọrịa Na-efe Ọrịa Na-efe efe
• 7. Protein Whey nwere ike ime ka ahụ dị na nchekwa ahụ
• 8. Protein Whey nwere ike ịba uru na abụba ọbara
• 9. Whey Protein na-eju afọ (na-ejuputa), nke nwere ike inye aka belata agụụ
• 10. Protein Whey Pụrụ Inyere Gị Aka sehapụ Ibu
• Mmetụta Akụkụ, Ọgwụ, na Otu esi Eji Ya

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

Whey protein bụ otu n'ime ihe ọmụmụ kachasị mma amụrụ n'ụwa, ọ bụkwa maka ezi ihe kpatara ya.

O nwere ezigbo nri na-edozi ahụ, yana sayensị sayensị egosiputala ọtụtụ uru ahụike.

Nke a bụ uru ahụike 10 nke protein whey nke ọmụmụ mmadụ na-akwado.

1. Whey bụ ezigbo Isi mmalite Amamịghe dị elu

Whey protein bụ protein nke whey, nke bụ mmiri mmiri nke na-ekewapụ site na mmiri ara ehi n'oge mmepụta chiiz.

Ọ bụ protein zuru oke, nke dị elu, nwere amino acid niile dị mkpa.

Ke adianade do, ọ bụ ihe mgbaze, na-etinye uche site na eriri afọ ngwa ngwa ma e jiri ya tụnyere ụdị protein ndị ọzọ ().

Àgwà ndị a na-eme ka ọ bụrụ otu n'ime usoro nri kachasị mma nke protein dị.

E nwere isi ụzọ atọ nke whey protein ntụ ntụ, tinye uche (WPC), iche (WPI), na hydrolyzate (WPH).

Itinye uche bụ ụdị nkịtị, ọ bụkwa ọnụ ala.

Dịka ihe mgbakwunye nri, protein whey bụ ihe a ma ama n'etiti ndị na-arụ ọrụ ahụ, ndị egwuregwu, na ndị ọzọ chọrọ protein ọzọ na nri ha.

Whey protein nwere oke nri na-edozi ahụ, ọ bụkwa otu n'ime isi nri kachasị mma nke protein dị elu. Ọ na-agbarize nke ukwuu, na-etinye obi ya dum ngwa ngwa ma e jiri ya tụnyere ndị ọzọ na-edozi.

2. Whey Protein Na - akwalite Uto Akwara

Mkpụrụ akwara na-agbadata na afọ.

Nke a na - ebute oke abụba ma bulie ihe egwu nke ọtụtụ ọrịa na - adịghị ala ala.

Otú ọ dị, mgbanwe a na-adịghị mma na ngwongwo ahụ nwere ike belata, gbochie, ma ọ bụ gbanwee ya na nchikota nke ọzụzụ ike na nri zuru oke.

Ike nkuzi tinyere oriri nke protein siri ike ma ọ bụ mgbakwunye protein egosila na ọ bụ usoro mgbochi dị irè ().

Karịsịa nke ọma bụ isi mmalite protein dị elu, dị ka whey, nke bara ọgaranya na ngalaba amino acid a na-akpọ leucine.

Leucine bụ amino acid () na-ebuwanye ibu (anabolic).

N'ihi nke a, whey protein dị irè maka igbochi ụfụ akwara metụtara afọ, yana maka ike na-emeziwanye ahụ na-ahụkarị mma ().

Maka uto akwara, protein whey egosila na ọ ga-adịtụ mma ma e jiri ya tụnyere ụdị protein ndị ọzọ, dị ka casein ma ọ bụ soy (,,).

Otú ọ dị, ọ gwụla ma nri gị adịlarị na protein, ihe mgbakwunye nwere ike ọ gaghị eme nnukwu ọdịiche.

Whey protein dị mma maka ịkwalite uto na mmezi mgbe ejikọtara ya na ike ọzụzụ.

3. Protein Ha Whey Na-enwe Nsogbu Ọbara

Ọbara mgbali elu na-adịghị ahụkebe (ọbara mgbali elu) bụ otu n'ime ihe ndị kachasị akpata ọrịa obi.

Ọtụtụ nnyocha ejikọtara oriri nke mmiri ara ehi na mbelata ọbara (,,,).

Enweela mmetụta a na ezinụlọ nke peptides bioactive na mmiri ara ehi, nke a na-akpọ "angiotensin-converting-enzyme inhibitors" (ACE-inhibitors) (,, 13).

N'ime whey protein, a na-akpọ ndị na-emechi ACE lactokinins (). Ọtụtụ nnyocha ụmụ anụmanụ egosipụtawo mmetụta bara uru ha nwere na ọbara mgbali (,).

Ọnụ ọgụgụ ole na ole nke ọmụmụ mmadụ achọpụtawo mmetụta nke protein whey na ọbara mgbali elu, ọtụtụ ndị ọkachamara na-ewerekwa ihe akaebe ahụ dị ka ihe na-enweghị isi.

Otu nnyocha na ndị buru oke ibu gosipụtara na mgbakwunye protein whey, 54 g / ụbọchị maka izu iri na abụọ, belata 4% mgbali elu systolic. Ndị ọzọ na-edozi mmiri ara ehi (casein) nwere mmetụta yiri ya ().

Nke a na-akwado ọmụmụ ihe ọzọ nke hụrụ oke mmetụta mgbe enyere ndị sonyere protein whey (22 g / ụbọchị) maka izu 6.

Otú ọ dị, ọbara mgbali belatara nanị n’ebe ndị nwere ọbara mgbali elu dị elu ma ọ bụ dịtụ elu iji bido (18).

Achọpụtaghị mmetụta dị ịrịba ama na ọbara mgbali na nyocha nke jiri protein whey dị obere (ihe na-erughị 3.25 g / ụbọchị) agwakọtara na mmiri ara ehi ().

Ndị na-edozi ahụ nwere ike belata ọbara mgbali elu na ndị nwere ọbara mgbali elu. Nke a bụ n'ihi peptides bioactive nke a na-akpọ lactokinins.

4. Protein Whey nwere ike inye aka gwọọ ụdị ọrịa shuga nke abụọ

Diabetesdị ọrịa shuga nke abụọ bụ ọrịa na-adịghị ala ala nke ejiri shuga dị elu na arụ ọrụ insulin na-arụ ọrụ nke ọma.

Insulin bụ homonụ kwesiri ka ọ kpalie nnabata shuga dị n’ime sel, na - edobe ya n’ime oke ike.

Achọpụtala protein Whey dị irè na ịmegharị shuga shuga, na-abawanye ma insulin ma na-enwe mmetụta na mmetụta ya (,,,).

E jiri ya tụnyere ihe ndị ọzọ na-enye protein, dị ka àkwá ọcha ma ọ bụ azụ, protein whey yiri ka ọ̀ bụ ihe na-aka ya elu (,).

Ngwongwo ndị a nke protein whey nwere ike ịdị ka nke ndị na-arịa ọrịa shuga, dị ka sulfonylurea ().

N'ihi nke a, enwere ike iji protein whey mee ihe n'ụzọ dị irè dịka ọgwụgwọ mgbakwunye maka ọrịa shuga nke ụdị 2.

Aking supplementụkọ mgbakwunye protein whey tupu ma ọ bụ jiri nri dị elu egosiputara na shuga shuga na-agabigaghị oke ma ndị ahụike ma pịnye ndị ọrịa mamịrị abụọ ().

Whey protein dị irè na nhazi usoro shuga shuga, ọkachasị mgbe ewere ya tupu ma ọ bụ jiri nri dị elu. Ọ nwere ike ịba uru karịsịa maka ndị nwere ọrịa shuga nke ụdị 2.

5. Protein Ha Whey Nwere Ike Inyere Aka Ibelata Mbufụtị

Mbufụt bụ akụkụ nke nzaghachi nke ahụ maka mmebi. Obere oge mbufụt bara uru, mana n'okpuru ọnọdụ ụfọdụ ọ nwere ike bụrụ ihe na-adịghị ala ala.

Ọrịa na-adịghị ala ala nwere ike bụrụ ihe na-emerụ ahụ, ọ bụkwa ihe egwu maka ọtụtụ ọrịa. O nwere ike igosipụta nsogbu ahụike na-adịghị mma ma ọ bụ omume ibi ndụ na-adịghị mma.

Nnukwu nnyocha nyocha mere ka a mata na akwa protein nke whey protein na-eme ka protein belata C-reactive protein (CRP), ihe nrịba ama nke mbufụt na ahụ ().

E gosipụtara nnukwu protein nke whey iji belata ogo ọbara nke protein C-reactive, na-egosi na ọ nwere ike inye aka belata mbufụt.

6. Whey Protein Nwere Ike ficba Uru Maka Ọrịa Na-efe Ọrịa Na-efe efe

Ọrịa bowel inflammatory bụ ọnọdụ nke mbufụt na-adịghị ala ala na-ekpuchi na akụkụ nke tract digestive.

Ọ bụ okwu mkpokọta maka ọrịa Crohn na ọnya afọ.

Na nkịta na ụmụ mmadụ, a chọpụtara na mgbakwunye protein whey nwere mmetụta bara uru na ọrịa obi na-afụ ụfụ (,).

Agbanyeghị, ihe akaebe dị adị adịghị ike ma ọ dị mkpa ịmụtakwu ihe tupu enwee ike ọ bụla.

Ngwunye protein ha nwere ike inwe uru bara uru na ọrịa obi na-afụ ụfụ.

7. Protein Whey nwere ike ime ka ahụ dị na nchekwa ahụ

Antioxidants bụ ihe na-eme ihe megide oxidation n'ime ahụ, na-ebelata nrụgide oxidative ma belata ihe ize ndụ nke ọrịa dị iche iche na-adịghị ala ala.

Otu n’ime ihe ndị kasị mkpa antioxidants na ụmụ mmadụ bụ glutathione.

N'adịghị ka ọtụtụ antioxidants anyị na-enweta site na nri, ahụ na-emepụta glutathione.

N'ime ahụ, imepụta glutathione dabere na ọkọnọ ọtụtụ amino acid, dị ka cysteine, nke na-anaghị enwe obere ego.

N'ihi nke a, ihe oriri ndị dị na cysteine ​​dị elu, dị ka protein whey, nwere ike ịkwalite ihe nchebe antioxidant ahụ (,).

Otutu ihe omumu na mmadu na oke mmadu achoputawo na ndi na-edozi whey nwere ike belata nchekasị nke oxyidative na mmụba nke glutathione (,,,).

Whey protein supplementation nwere ike iwusi ihe mgbochi antioxidant ahụ site na ịkwalite nhazi nke glutathione, otu n'ime antioxidants isi ahụ.

8. Protein Whey nwere ike ịba uru na abụba ọbara

Cholesterol dị elu, ọkachasị LDL cholesterol, bụ ihe na - ebute ọrịa obi.

N'otu nnyocha n'ime ndị buru oke ibu, gram 54 nke protein whey kwa ụbọchị, maka izu iri na abụọ, dugara mbelata dị ukwuu na LDL (nke "ọjọọ") cholesterol ().

Nnyocha ndị ọzọ ahụghị mmetụta yiri ya na cholesterol ọbara (18,), ma enweghi mmetụta nwere ike ịbụ n'ihi ọdịiche dị na nhazi ọmụmụ.

Ọ dị mkpa ịmụtakwu ihe tupu emee nkwubi okwu ọ bụla.

Mgbakwunye protein whey ogologo oge dị ogologo nwere ike belata ọkwa cholesterol. Ihe akaebe dị oke oke n'oge a.

9. Whey Protein na-eju afọ (na-ejuputa), nke nwere ike inye aka belata agụụ

Nri bụ okwu eji akọwa mmetụta nke afọ ojuju anyị na-enweta mgbe anyị risịrị nri.

Ọ bụ ihe megidere agụụ na agụụ, na kwesịrị igbochi agụụ maka nri na agụụ iri.

Foodsfọdụ nri na-eriju afọ karịa ndị ọzọ, ihe na-emetụta nke obere ha macronutrient (protein, carb, fat).

Protein bụ nke kachasị juputara na macronutrients atọ ().

Ma, ọ bụghị protein niile nwere otu ihe ha na-eme ka afọ ojuju. Whey protein na-egosi na ọ na-eriju afọ karịa ụdị protein ndị ọzọ, dị ka casein na soy (,).

Njirimara ndị a na-eme ka ọ baara ndị bara uru obere calorie aka wee felata.

Whey protein bụ nnọọ satiating (ndochi), ọbụna karịa ndị ọzọ na ụdị protein. Nke a na - eme ka ọ bụrụ mgbakwunye bara uru na nrilata ibu.

10. Protein Whey Pụrụ Inyere Gị Aka sehapụ Ibu

Consumptionba ụba protein bụ atụmatụ a maara nke ọma ọnwụ ọnwụ (,,).

Iri nri protein nwere ike ịkwalite oke abụba site na:

• Na-egbochi agụụ, na-eduga n'ịbelata kalori oriri ().
• Boosting metabolism, na-enyere gị aka ịmịkwuo calorie (,).
• Inyere aka na-ejide ahụ ike mgbe ị na-ebu ibu ().

E gosipụtara protein ha ka ọ dị irè karị, ọ nwere ike inwe mmetụta dị elu na-ere ọkụ na afọ ojuju ma e jiri ya tụnyere ụdị protein ndị ọzọ (,,,,).

Iri ọtụtụ protein bụ ụzọ dị irè iji belata ịdị arọ, ụfọdụ nyocha na-egosikwa na protein whey nwere ike ịnwe mmetụta dị ukwuu karịa ụdị protein ndị ọzọ.

Mmetụta Akụkụ, Ọgwụ, na Otu esi Eji Ya

Whey protein dị mfe itinye n'ime nri.

A na-ere ya dị ka ntụ ntụ nwere ike ịgbakwunye smoothies, yogurts, ma ọ bụ naanị agwakọta ya na mmiri ma ọ bụ mmiri ara ehi. Enwere nhọrọ buru ibu dị na Amazon.

25-50 grams kwa ụbọchị (1-2 scoops) bụ usoro ọgwụgwọ na-atụkarị aro, mana gbaa mbọ soro ntuziaka usoro onunu ogwu na nkwakọ ngwaahịa ahụ.

Buru n'uche na ịre oke protein na-abaghị uru. Ahụ nwere ike iji naanị protein dị oke oke na oge enyere.

Consumption consumptionụbiga mmanya ókè nwekwara ike ịkpata nsogbu nke nri, dị ka ọgbụgbọ, mgbu, bloating, cramp, flatulence, na afọ ọsịsa.

Otú ọ dị, ọtụtụ ndị na-anabata nke ọma ị consumptionụcha ihe ndị na-edozi protein whey, ma e wezụga ole na ole.

Ọ bụrụ n ’ị naghị ekwe ekwe lactose, whey protein hydrolyzate ma ọ bụ iche iche nwere ike ịdị mma karịa itinye uche gị. Ọ bụrụ na ịnweela nsogbu imeju ma ọ bụ nke akụrụ, wee kpọtụrụ onye dọkịta tupu iwere mgbakwunye protein.

Na njedebe nke ụbọchị, protein whey abụghị naanị ụzọ dị mma iji bulie nri protein gị, ọ nwere ike ịnwekwa uru ahụ ike dị ike.