Kedu ihe ntụ ntụ Protein kacha mma maka mbelata ibu?

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• Otu esi eji ntụ ntụ Protein maka mbelata ibu
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Ọ bụrụ na ị na -achọ ifelata, ọ nwere ike yie ihe na -enweghị isi gbakwunye ihe na nri gị; agbanyeghị, iji ntụ ntụ protein iji nyere aka n'ịbelata oke nwere ike bụrụ ezigbo echiche. Ajụjụ wee bụrụ: Gịnịụdị protein ntụ ntụ kacha mma maka ifelata?

Enwere ọtụtụ ụdị na ụdị ntụ ntụ protein dị n'ahịa, gụnyere casein, soy, agwa, osikapa agba aja aja, hemp, na whey. (metụtara: Nweta Scoop na Ụdị ntụ ntụ Protein dị iche iche)

Whey (ụdị protein sitere na mmiri ara ehi) abụwo eze na -edeghị akwụkwọ nke ụwa protein (ekele maka ndị na -enye ọzụzụ dị ka Jillian Michaels na Harley Pasternak, ndị na -eji ihe ahụ a swearụ iyi). Nnyocha egosiwo n'ụzọ doro anya na protein whey nwere ike inye aka wulite muscle-ma ọ bụ protein protein kacha mma maka ịbelata ibu?

"N'ezie," ka Paul Arciero, DP, onye isi ụlọ nri mmadụ na ụlọ nyocha metabolism na kọleji Skidmore na -ekwu. "Whey bụ ikekwe usoro nri nri kachasị dị irè iji nyere aka belata ibu. Ọ bụ isi iyi nri thermogenic ị nwere ike iri. Nke a pụtara na ọ na-ere calorie kachasị mgbe ị risịrị ya."

Ọ bụ eziokwu: Protein niile bụ thermogenic karịa carbohydrates ma ọ bụ abụba, mana nyocha na-egosi na whey bụ n'ezie.ọtụtụ thermogenic. Otu nnyocha e bipụtara na Akwụkwọ akụkọ American Nutrition chọpụtara na mmetụta ọkụ nke protein whey dị ukwuu karịa nke casein ma ọ bụ protein soy na ndị toro eto siri ike.

Ilana Muhlstein, MS, RDN, onye na-emepụta atụmatụ nri nri Beachbody's 2B Mindset kwenyere. "Ọ bụ protein zuru oke, dị mfe ịchọta, protein dị elu, yana obere calorie, na-ejikọta ya na ntụziaka smoothie dị iche iche."

Tinye protein whey na nri gị na nri nri, metabolism gị ga -adị elu ụbọchị niile. (Enwere ọtụtụ ụzọ okike iji protein ntụ ntụ na nri gị-ọ bụghị naanị na ire ụtọ.) Kedu ihe ọzọ, protein whey-na n'ezie protein ọ bụla-ga-eme ka ị nwee afọ ojuju ogologo oge karịa ụdị nri ndị ọzọ, Arciero kwuru. pụtara na ị ga-eri obere nri. (Lee: Protein ole ka ị ga-eri kwa ụbọchị?)

Ma e nwere ihe nke atọ mere a na-atụ aro protein whey maka ndị na-agbalị ịkwụsị ibu arọ: "Ọ bụ nri kachasị mma ị nwere ike iri iji nyere gị aka ịgbanye usoro a na-akpọ protein synthesis, nke na-amalite ịmepụta ahụ ike ọhụrụ," ka Arciero na-ekwu. N'okwu nke onye nkịtị, protein ọzọ ga-agba mbọ hụ na ijidesi ike ahụ ị nweburu-oke anụ ahụ na-abụkarị ihe mberede n'oge mgbali mfu-ọ ga-enyekwara gị aka nweta ahụ ike karịa. Nke a dị mkpa n'ihi na ka ị na -enwekwu ahụ ike, ka ahụ gị na -agbakwu calorie.

Otu esi eji ntụ ntụ Protein maka mbelata ibu

N'ezie, iji nweta nsonaazụ kacha mma, tinye mgbatị ahụ. Nnyocha e bipụtara na Akwụkwọ akụkọ nke American College of Nutrition chọpụtara na ọzụzụ ike gbakwunyere whey rụpụtara oke ibu karịa whey naanị.

Kedu ka esi etinye protein whey na nri gị? Arciero kwuru, "Enwere ike itinye ngwa ngwa n'ime ọtụtụ nri dị iche iche." "Ị nwere ike iri ya na mkpatụ ma ọ bụ esi nri ma were ya mee achịcha." (Gbalịa uzommeputa nke pancakes protein a, ntụzịaka bọọlụ protein ndị a zuru oke maka nri nri, ma ọ bụ nri Emma Stone post-workout protein shake.)

A na-ere ntụ ntụ protein whey na nri ahụike yana ụlọ ahịa vitamin ma ọ dịkwa ka mgbakwunye na ọtụtụ ụlọ mmanya smoothie. Enwere ike kewapụ whey na mmiri ara ehi ma ọ bụ na-egbute n'oge mmepụta cheese, ma ọ dị ala na lactose, nke pụtara na ọ nwere ike ịrụ ọrụ nke ọma ọbụna maka ndị na-adịghị anabata lactose. Nkezi nwanyị nwere ike iri gram 40 ruo 60 nke ihe ahụ n'enweghị nsogbu kwa ụbọchị, na-achọ ihe karịrị gram 20 n'otu oge, Arciero na-atụ aro.

Ọ bụrụ na ị na-achọ ihe ọzọ protein dabeere na osisi, "M ga-akwado ịhọrọ a vegan protein ntụ ntụ na-agụnye ngwakọta nke agwa na osikapa," Muhlstein na-ekwu. "Ịtinye ha abụọ n'otu usoro nwere ike ịkwalite profaịlụ amino acid wee mepụta profaịlụ ụtọ na -anọpụ iche karịa."

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