Otu Protein Shakes Na-enyere Gị Aka Ibu Ibu na Abụba Abụba

Ndinaya

• Gịnị Bụ protein na-eme ka ha maa jijiji?
• Protein emee ka anya doo Mbelata Agụụ na agụụ
• Protein Shakes Nwere Ike Dịkwuo Metabolism
• Ngwakọta protein nwere ike inyere gị aka ịkwụsị ibu na afọ
• Ngwurugwu protein nwere ike igbochi ngwongwo akwara na mbelata nke metabolism
• Ngwurugwu protein nwere ike inye aka igbochi ibu ibu na-abaghị uru
• Kedu ofdị protein kacha mma?
• Usoro onunu ogwu na Mmetụta
• Were Home Ozi

Protein bụ ezigbo ihe na-edozi ahụ maka ọnwụ.

Inweta ihe zuru ezu nwere ike ịkwalite metabolism gị, belata agụụ gị ma nyere gị aka ịkwụsị abụba n’emebighị ahụ gị.

Ngwunye protein bụ ụzọ dị mfe iji gbakwunye protein na nri gị, egosila na ị ga-enyere aka na ọnwụ.

Edemede a kọwara ihe niile ị chọrọ ịma gbasara ịma jijiji na otu ha siri emetụta ibu gị.

Gịnị Bụ protein na-eme ka ha maa jijiji?

Ngwunye protein bụ ihe ọ drinksụ drinksụ emere site na ịgwakọta ntụ ntụ na mmiri, ọ bụ ezie na a na-agbakwunye ihe ndị ọzọ.

Ha nwere ike ịbụ mgbakwunye dị mma na nri, ọkachasị mgbe enwere oke nri protein dị elu.

Ọ bụ ezie na ọtụtụ ndị anaghị achọ ha ka ha nwee ike ịchọta ihe ndị chọrọ kwa ụbọchị, ha nwekwara ike ịba uru ma ọ bụrụ na ịchọrọ ịbawanye nri gị maka ụfọdụ ihe kpatara ya.

You nwere ike ịzụta ntụ ntụ protein ma jikọta ya n'onwe gị, mana ị nwekwara ike ịnweta ọtụtụ ụdị dị iche iche nke mmiri mmiri mepụtara.

Fọdụ n'ime ụdị protein ndị kachasị ewu ewu na ahịa bụ:

• Whey protein: Ngwa ngwa etinye obi gị dum, mmiri ara ehi dabeere. Nwere amino acid niile dị mkpa ().
• Casein protein: Jiri nwayọ nwayọ, mmiri ara ehi dabere. Nwere amino acid niile dị mkpa.
• Soy protein: Mkpụrụ osisi nwere ma amino acid niile dị mkpa. Nakwa soy isoflavones, nke nwere ike inye ụfọdụ uru ahụike ().
• Hemp protein: Osisi na omega-3 na abụba omega-6, ma ọ dị obere na amino acid lysine dị mkpa.
• Osikapa protein: Mkpụrụ osisi na-adabere na amino acid lysine dị mkpa ().
• Agwa protein: Mkpụrụ osisi na ala na amino acid na-adịghị mkpa cystine na methionine (4).

Brandsfọdụ ụdị nwere ngwakọta nke ụdị ntụ ntụ dị iche iche. Dịka ọmụmaatụ, ọtụtụ ụdị osisi na-ejikọta ụdị iji mejupụta profaịlụ amino acid ọzọ.

Shake protein nwere ike ịnwe ụdị protein dị iche iche, nke ọ bụla nwere njirimara nke ya.

Protein emee ka anya doo Mbelata Agụụ na agụụ

Protein nwere ike belata agụụ na agụụ n'ụzọ abụọ dị mkpa.

Nke mbụ, ọ na - eme ka agụụ nke agụụ na - agụ agụụ dị ka GLP-1, PYY na CCK dị elu, ebe ọ na - ebelata ogo agụụ agụụ ghrelin (,,,,).

Nke abụọ, protein na-enyere gị aka inwe afọ ojuju maka ogologo oge,,.

N'ime otu ọmụmụ, nri ụtụtụ dị elu na-enyere ndị sonyere aka iri obere calorie 135 na ụbọchị ().

Na nke ọzọ, ụmụ nwoke buru oke ibu ndị na-eri nri na-ebuwanye ibu buru ibu na protein ha na 25% nke calorie niile. Mmụba a na-egbutu agụụ site na 60% na nri abalị na ọkara ().

Ba ụba protein sitere na 15% gaa na 30% nke calorie niile nyeere ndị sonyere n'ọmụmụ ihe ọzọ aka iri 441 pere mpe kwa ụbọchị na-enweghị ike ịnwa ịbelata akụkụ ha ().

Ihe ọzọ bụ, ka ọ na-erule ngwụsị nke oge ọmụmụ izu 12, ha funahụrụ na nkezi nke 11 lbs (5 n'arọ) ().

Shakes ndị a nwere ike ịbụ ụzọ dị mma iji gbakwunye protein na nri gị. Agbanyeghị, buru n’uche na oke oke nwere ike iduga calorie karịrị akarị.

Nnyocha ọzọ chọpụtara na ịkwa ahụ nwere gram 20-80 nke protein niile belatara agụụ site na 50-65%, n'agbanyeghị oke protein dị na mgbarụ ha ().

Yabụ ọ bụrụ na ị na-achọ ifelata, gram iri abụọ n’otu ntabi anya yiri ka ha ezuola iji belata agụụ.

Protein nwere ike ibelata agụụ gị site na imetụta homonụ agụụ gị. O nwekwara ike inyere gị aka inwe afọ ojuju ogologo oge, nke nwere ike inyere gị aka iri obere ma tufuo abụba ahụ.

Protein Shakes Nwere Ike Dịkwuo Metabolism

Nnukwu protein na-eri nri nwere ike ịkwalite metabolism gị, na-enyere gị aka ịmịkwuo calorie karịa kwa ụbọchị (,).

Nke ahụ bụ akụkụ n'ihi na nri protein dị elu - karịsịa mgbe ejikọtara ya na ike ọzụzụ - nwere ike inyere gị aka ịzụlite ahụ ike.

Nke a nwere ike ime ka ngwa ngwa metabolism gị n'ihi na akwara na-ere calorie karịa abụba.

Otu nnyocha mere ka ndị buru oke ibu maa jijiji ma ọ bụ gram 200 ma ọ bụ 0 kwa izu.

Ndị nyere protein nwetara 2.8 lbs (1.3 n'arọ) karịa ọtụtụ na-eso usoro ọzụzụ izu 13 ().

N'ọmụmụ ihe ọzọ, ndị na-eme nchọpụta nyere ndị sonyere ngwakọta nke nri na ịma jijiji na-enye ma ọ bụ 0,5 g / lbs ma ọ bụ 1.1 g / lbs (1.2 g / kg ma ọ bụ 2.4 g / kg) nke protein kwa ụbọchị.

Mgbe izu isii gachara, ndị nọ na protein ahụ dị elu ritere 2.4 lbs (1.1 n'arọ) karịa ahụ ike ma tụfuo 2.9 lbs (1.3 n'arọ) karịa abụba ().

Ekwesiri ighota na, ikike gi inweta akwara mgbe ị na-eri nri na-eri nri nwere ike ịdabere na akwara ị nweburu ().

Protein nwekwara ike ịbawanye metabolism n'ihi oke calorie dị mkpa iji gbari ma mejupụta ya. A maara nke a dị ka mmetụta ọkụ nke nri (TEF).

Dịka ọmụmaatụ, 15-30% nke calorie protein na-agba ọkụ n'oge mgbaze, ebe naanị 5-10% nke kalori carb na 0-3% nke calorie na-ere ọkụ n'oge mgbaze ().

Protein na-enyere aka ịkwalite metabolism n'ihi na ejiri ike dị ukwuu na-agbari ma na-agbari ya. Ọ na - enyere gị aka ịzụlite akwara, nke na - eme ka calorie karịa calorie.

Ngwakọta protein nwere ike inyere gị aka ịkwụsị ibu na afọ

Ndị nchọpụta n'ozuzu ha kwenyere na nri ndị nwere protein nwere ike inyere gị aka ịkwụsị abụba karịa, ọkachasị abụba sitere na mpaghara afọ (,).

N'otu nnyocha, ndị sonyere na nri na-enye 25% nke calorie dị ka protein furu efu 10% karịa abụba afọ mgbe ọnwa 12 karịa ndị na-eri ọkara ego ahụ ().

Na nke ọzọ, ndị sonyere nyere gram 56 nke protein whey kwa ụbọchị furu efu 5 lbs (2.3 n'arọ) karịa na njedebe nke oge ọmụmụ izu 23, n'agbanyeghị na ha amaghị na-agbanwe ihe ọ bụla ọzọ na nri ha ().

Nnyocha dị iche jiri tụnyere mmetụta nke nri nri ọnwụ dị iche iche. Ndị sonyere na-eri karịa protein tụfuru 31 lbs (14.1 n'arọ) n'ime ọnwa 3 - 23% karịa ndị na-eri obere ().

N'ime otu nnyocha ikpeazụ, ndị sonyere na nri na-enye 30% nke calorie sitere na protein furu efu 8.1 lbs (3.7 n'arọ) karịa ndị nọ na nri na-enye 15% nke calorie site na protein ().

Ngwunye protein bụ ụzọ dị mma iji nwekwuo nri protein gị kwa ụbọchị. Nke a nwere ike inye aka bulie ọnwụ abụba, ọkachasị site na etiti etiti gị.

Ngwurugwu protein nwere ike igbochi ngwongwo akwara na mbelata nke metabolism

Iri nri ndị na-ewelata ibu na-emekarị ka ị ghara inwe ahụ ike, nke nwere ike ime ka ike gị belata. Nke a na - eme ka ọ dịrị gị mfe ịnweghachi ibu niile (na ndị ọzọ) ozugbo ị kwụsịrị nri.

Nri protein dị elu jikọtara ya na ike ọzụzụ nwere ike inye aka gbochie akụkụ nke nhụjuanya akwara a na mmeghasị nke metabolism (,,).

N'ezie, ndị na-eme nchọpụta kwuru na metabolism nke ndị sonyere na-ebelata obere ihe na-eri nri na-enye 36% nke calories dị ka protein karịa na nri na-enye ihe dị ka ọkara ahụ ().

Ihe akaebe na-egosi na iri nri protein kwa ụbọchị dị ka akụkụ nke nri ọnwụ, nwere ike ime ka mmezi ahụ ike ruo ugboro atọ na ọkara karịa ().

Nnyocha nke ndị na-eme egwuregwu tụnyere nri nha na-enye ma 35% ma ọ bụ 15% nke calorie sitere na protein. Nri abụọ a nyeere ndị sonyere aka ịhapụ otu abụba, mana ndị na-eri protein karịa 38% pere mpe ().

Nyochaa na nso nso a gara n'ihu na-ekwu na nri nha nha nke gafere 0.5 g / lbs (1.0 g / kg) nke protein kwa ụbọchị nwere ike inyere ndị toro eto aka ijigide akwara ma tụfuo abụba karịa ().

Amamịghe emee ka anya doo iwesa n'oge a arọ ọnwụ nri nwere ike inyere gbochie akwara ọnwụ na metabolic slowdown. Nke a dị irè karịsịa na ike ọzụzụ.

Ngwurugwu protein nwere ike inye aka igbochi ibu ibu na-abaghị uru

Mmetụta protein na metabolism, agụụ na akwara muscle nwekwara ike igbochi gị ị weghachi abụba ị rụsịrị ọrụ siri ike ida.

Otu nnyocha na-akọ na ndị sonyere na-enyekwu protein dara oke ibu ma na-ejigide nsonaazụ ha karịa nke enyere obere.

N'ezie, otu protein ndị toro eto nwetaghachiri naanị 9% nke ibu furu efu, ebe otu obere protein nwetere 23% ().

Nnyocha ọzọ nyere ndị sonyere na-emezigharị ihe nhalata mmeju nke na-enye gram 48.2 nke protein kwa ụbọchị.

Ndị sonyere na mgbakwunye ahụ nwere afọ ojuju karịa mgbe ha risịrị nri ma weghachite 50% obere ibu ọnwa 6 ka e mesịrị, ma e jiri ya tụnyere ndị enyere enweghị mgbakwunye ()

Nnyocha dị iche mere ka mmetụta ndị yiri ya na mgbakwunye nke na-enye naanị gram 30 nke protein kwa ụbọchị, na-egosipụtakwa na ihe adịchaghị mma ().

Protein ndị ọzọ, ma ọ bụ site na ịma jijiji ma ọ bụ nri niile, nwere ike inye aka belata oke ibu ị nwetaghachị mgbe ị nwụsịrị.

Kedu ofdị protein kacha mma?

Ofdị protein dị iche iche nwere mmetụta dị iche iche na ahụ.

Dịka ọmụmaatụ, whey na-etinye uche ngwa ngwa karịa casein, na-enyere gị aka inwe obere agụụ n'oge na-adịghị anya ().

Otu nnyocha na-akọ na gram 56 nke protein whey kwa ụbọchị nyeere ndị buru oke ibu na ndị buru oke ibu aka ida lbs 5 (kilogram 2.3) karịa abụba karịa protein ahụ soy ().

Onye ọzọ na-akọwa whey dị ka ugboro 3 dị irè karị na ịnọgide na-enwe ike ịzụlite ahụ ike n'oge nri na-erilata ibu karịa protein soy ().

N'ikwu ya, ọ bụghị ọmụmụ ihe niile kwenyere na whey ka mma. Dịka ọmụmaatụ, otu akụkọ na-ekwu na ngwa ngwa iwelata agụụ na-ebute enweghị ọdịiche na oke calorie a na-eri na nri ().

Ọzọkwa, ọtụtụ nyocha na-akọ nha nha abụba na ojiji nke whey, soy, osikapa ma ọ bụ egg-protein Mmeju (,).

Otu ihe ikpeazụ ị ga-atụle bụ ogo protein.

Whey, casein na soy nwere amino acid niile di nkpa na ahu gi.

N’aka nke ọzọ, osikapa na protein hemp dị obere na amino acid lysine dị mkpa, na protein pea dịkwa obere na amino acid na-adịchaghị mkpa cystine na methionine.

N'ikwu ya, enweghị ike ndị a agaghị akpata nsogbu belụsọ ma ọ bụrụ na shakes bụ naanị isi iyi nke protein na nri gị.

Ọzọkwa, ọtụtụ protein powders na-agwakọta ihe dị iche iche ka ngwakọta ahụ nwee amino acid niile dị mkpa.

Exactdị protein kwesịrị ekwesị ị nwere na ịma jijiji gị ekwesịghị ime nnukwu ọdịiche maka ọnwụ abụba. Studiesfọdụ ọmụmụ na-egosi uru maka whey, mana ihe àmà na-agwakọta.

Usoro onunu ogwu na Mmetụta

Inweta 1 shake kwa ụbọchị kwesịrị ịbụ ụzọ dị mma isi malite.

Ọ kachasị mma ịnara ya tupu ma ọ bụ kama nri, jiri 1 ma ọ bụ 2 scoops nke protein ntụ ntụ na ịma jijiji.

Gwakọta ya na mmiri, ice na ikekwe otu mkpụrụ osisi na blender bụ ụzọ dị mfe iji mepụta mkpọtụ na-atọ ụtọ.

Mmetụta ndị dị ka bloating, cramps, gas na afọ ọsịsa nwere ike ịdapụta ma ọ bụrụ na ị na-ekweghị lactose na-arantụ mmanya na-a drinkingụ mmanya na-eme na whey ma ọ bụ casein.

Enwere ike izere mgbaàmà ndị a site na ịgbanye na ntụ ntụ protein na-esiteghị na mmiri ara ehi, dịka akwa, agwa, soy, hemp ma ọ bụ protein protein.

Na ndetu, a na-eche na nri ndị na-edozi ahụ nwere mmetụta na-adịghị mma na akụrụ na ọkpụkpụ ọkpụkpụ, mana nyocha ọhụụ gosiri na nke a abụghị eziokwu.

N’ezie, enweghi ike igosi oke protein na-ebute mmebi akụrụ ọ bụla na ndị ahụike. Otú ọ dị, nri ndị nwere obere protein nwere ike ịba uru nye ndị nwere nsogbu akụrụ (,).

Protein bụkwa ihe dị mkpa maka ịkpụzi ọkpụkpụ na mmezi ya, yana nyocha na-egosi na ọ nweghị ihe mere ị ga-eji gbochie nri gị iji meziwanye ahụike ọkpụkpụ,,.

Ọtụtụ ọmụmụ na-akọ na ngụkọta protein na-aakesụ ihe dị n'etiti 0,5-1.0 g / lbs (1.2-2.2 g / kg) kwa ụbọchị na-enye ọtụtụ uru bara uru maka ọnwụ nha.

Mkpụrụ protein a na-anọchi anya 25-35% nke calorie ị na-eri n'otu ụbọchị ma na-ahụkarị nchekwa.

You nwere ike ịgụtakwu banyere nke a ebe a: Ego Ole Ka I Kwesịrị iri kwa ụbọchị?

Inweta otu ujo kwa ubochi bu uzo di nma iji bido, ya na 1 ma obu abuo nke protein. Peoplefọdụ ndị mmadụ nwere ike ịnwe mmetụta dị iche iche na-agbari nri.

Were Home Ozi

Imirikiti mmadụ nwere ike ịnweta protein zuru oke n’emeghị jijiji.

N'ikwu ya, ihe mgbakwunye ndị a bụ ụzọ dị mfe, nchekwa ma dịkwa ụtọ iji tinye protein na nri gị.

Ọ bụrụ na ị na-achọ ifelata, protein ọzọ sitere na ịma jijiji nwere ike inyere gị aka inwe obere agụụ, nyere gị aka ịkwụsị ibu ngwa ngwa ma belata ohere nke iweghachi abụba furu efu.