Ọtụtụ Protein Whey Na-akpata Mmetụta Ọrịa?

Ndinaya

• Gịnị Bụ Whey Protein?
• O nwere ike ịkpata okwu gbasara nri nri
• Peoplefọdụ Ndị mmadụ nwere ike ịre ahụ maka protein ha
• Ọ Pụrụ ịkpata afọ ntachi na erighị nri na-edozi ahụ?
• Nwere ike protein na-emebi akụrụ gị?
• Ọ Pụrụ Imebi Imeju Gị?
• Ndi Protein Whey Nwere Ike Nweta Osteoporosis?
• Ego Ole Ka I Ga-ewe?
• Isi Okwu

Whey protein bụ otu n'ime mgbakwunye ndị kachasị ewu ewu na mbara ala.

Mana n'agbanyeghị ọtụtụ uru ahụike ya, enwere ụfọdụ esemokwu metụtara nchekwa ya.

Fọdụ na-azọrọ na oke protein whey nwere ike imebi akụrụ na umeji na ọbụna kpatara osteoporosis.

Isiokwu a na-enye nyocha nke na-egosi na nchekwa whey protein na mmetụta ya.

Gịnị Bụ Whey Protein?

Whey protein bụ ihe na-ewu ewu na ahụike na nri.

A na-eme ya site na whey, nke bụ mmiri mmiri na-ekewapụ site na mmiri ara ehi n'oge usoro ịme cheese. A na-etezi whey ahụ, nụchaa ya ma fesa ya na whey protein.

E nwere ụzọ atọ bụ́ isi nke protein whey. Isi ihe dị iche n'etiti ha bụ otu esi arụ ọrụ ().

• Whey protein itinye uche: Nwere protein dịka 70-80%. Ọ bụ ụdị protein whey kachasị enwekarị lactose, abụba na mineral site na mmiri ara ehi.
• Whey protein iche: Nwere protein 90% ma ọ bụ karịa. Ọ na-emeziwanye nke ọma ma nwee obere lactose na abụba, mana ọ dịkwa obere mineral bara uru.
• Whey protein hydrolyzate: Formdị a na-eme ka ọ gbarie, na-ekwe ka ahụ gị banye ya ngwa ngwa.

Whey protein bụ nhọrọ a ma ama n'etiti ndị egwuregwu, ndị nwere ahụ ike na ndị chọrọ ịwulite ahụ ma ọ bụ ibu ibu.

Ọmụmụ ihe na-egosi na ọ nwere ike inyere gị aka ịgbake site na mmega ahụ, wulite ahụ ike na ike yana ọbụkwa ibu ibu site na ibelata agụụ gị na ịkwalite metabolism gị (,,).

Whey protein bụkwa ezigbo isi iyi nke protein, nke pụtara na ọ nwere amino acid niile dị mkpa. Ahụ gị enweghị ike ịme amino acid dị mkpa, yabụ ọ dị mkpa ịnweta ha site na nri gị.

You nwere ike iri protein whey naanị site na ịgwakọta ya na mmiri ma ọ bụ mmiri mmiri ị họọrọ.

N’agbanyeghị uru ahụike ya, ụfọdụ ndị na-eche banyere nchekwa ya.

Nke ahụ kwuru, protein whey dị mma maka ọtụtụ mmadụ na ụzọ dị mfe iji mee ka nri protein gị dịkwuo elu.

Na nchikota: Ngwurugwu ha na-enwe nchebe zuru oke ma nwee ike inyere gị aka ịzụlite ahụ ike na ume, belata ibu, belata agụụ gị ma bulie metabolism gị.

O nwere ike ịkpata okwu gbasara nri nri

Ọtụtụ ihe na-akpata protein whey metụtara mgbaze.

Peoplefọdụ ndị nwere nsogbu na-agbari whey protein ma nwee ahụ mgbaàmà dịka bloating, gas, afo ọnya na afọ ọsịsa (5).

Mana imirikiti ihe ndị a metụtara metụtara lactose inlerance.

Lactose bu isi ihe oriri na protein whey. Ndị na-ekweghị lactose anaghị amịpụta oke nke enzyme lactase, nke ahụ gị chọrọ ịgbari lactose (5).

Ọzọkwa, ekweghị ekwe lactose bụ ihe a na - ahụkarị yana ọ nwere ike imetụta ihe ruru 75% nke ndị mmadụ gburugburu ụwa ().

Ọ bụrụ na ị naghị ekwe ekwe lactose, gbalịa ịgbanwee protein whey na-ewepu ntụ ntụ.

Whey protein iche dịkwuo nụchara anụcha, na a budata obere ego nke abụba na lactose karịa whey protein uche. Ndị nwere ọrịa lactose inlerance nwere ike ibute protein whey naanị ().

N'aka nke ọzọ, gbalịa ntụ ntụ protein na-abụghị mmiri ara ehi, dị ka soy, agwa, akwa, osikapa ma ọ bụ protein hemp.

Na nchikota: Protein Whey nwere ike ibute mgbaàmà na-adịghị mma na ndị nwere lactose inlerance. Ọ bụrụ na ị nwee mgbaàmà na-enweghị nchekasị, gbalịa gbanwee na whey iche ntụ ma ọ bụ protein na-abụghị mmiri ara ehi.

Peoplefọdụ Ndị mmadụ nwere ike ịre ahụ maka protein ha

Ebe ọ bụ na whey protein na-abịa site na mmiri ara ehi, ndị mmadụ nwere ihe nfụkasị nke mmiri ara ehi nwere ike ịbụ nfụkasị ya.

Ka o sina dị, mmiri ara ehi nke ara na-adịkarị ụkọ na ndị okenye, ebe ọ bụ na ihe ruru 90% nke ndị nwere mmiri ara ehi ara ehi na-eto eto site na afọ atọ ().

Ihe mgbaàmà nke mmiri ara nke mmiri ara nwere ike ịgụnye hives, rashes, ọzịza ihu, akpịrị na ire ya na imi na-agba agba ma ọ bụ na-agba ume (9).

N'ọnọdụ ụfọdụ, ihe nfụkasị nke mmiri ara ehi nwere ike ịkpalite anaphylaxis, ihe nrịanrịa siri ike, nke na-eyi ndụ egwu.

Ọzọkwa, ọ bara uru icheta na mmiri ara ehi nke ara na-adị obere na ndị okenye, mana ọ nwere ike ịnwe nsonaazụ dị egwu.

Ọzọkwa, anataghi ka protein whey ekwesịghị inwe mgbagwoju anya na ekweghị ekwe lactose.

Imirikiti ihe nfụkasị na-eme mgbe ahụ na-ewepụta mmeghachi omume na protein. Agbanyeghị, ekweghị ibe nọrọ bụ ihe kpatara enzyme erughị oke yana anaghị etinye usoro mgbochi (10).

Ọ bụrụ na ị nwere ihe nfụkasị protein nke mmiri ara ehi, gbalịa ntụ ntụ protein na-abụghị mmiri ara ehi, dị ka soy, agwa, akwa, osikapa ma ọ bụ protein hemp.

Ọ bụrụ na ị maghị ma mgbaàmà gị ọ bụ n'ihi nfụkasị ahụ ma ọ bụ ekweghị ibe nọrọ, ọ kacha mma ka gị na dọkịta gị chọpụta.

Na nchikota: Mmiri ara ehi nke na-enwe nfụkasị nwekwara ike ịbụ protein whey. Ka o sina dị, ihe nfụkasị nke mmiri ara ehi dị obere na ndị okenye.

Ọ Pụrụ ịkpata afọ ntachi na erighị nri na-edozi ahụ?

Ntughari abụghị ezigbo mmetụta nke protein whey.

Maka mmadụ ole na ole, anabataghị inyocha lactose nwere ike ibute afọ ntachi site na ime ka ngagharị ahụ kwụsịlata, (12).

Otú ọ dị, afọ ntachi nwere ike ibute mgbe ndị mmadụ na-eri mkpụrụ osisi na akwụkwọ nri ole na ole na-akwado protein whey, ọkachasị mgbe ha nọ na nri obere carb.

Mkpụrụ osisi na akwụkwọ nri bụ ezigbo eriri, nke na - enyere aka ịmebe stool ma na - akwalite mmegharị afọ ().

Ọ bụrụ na ị na-enyo na protein whey na-eme ka afọ ghara ịgwụ gị ike, chọpụta ma ị na-eri mkpụrụ osisi na akwụkwọ nri zuru ezu. I nwekwara ike gbalịa iwere mgbakwunye fiber.

Ihe ọzọ mere iji dochie nri niile na protein whey bụ echiche na-adịghị mma bụ n'ihi na ọ nwere ike ịbawanye n'ihe ọghọm nke ụkọ nri.

Nri nile, karie nkpuru osisi na akwukwo nri, bara uba nke oma ma nwe otutu mineral nke di nma maka aru nma.

Ya mere, ọ dị mkpa ịnọgide na-eri nri kwesịrị ekwesị mgbe ị na-ewere protein whey.

Na nchikota: May nwere ike ịnọ n'ihe egwu nke afọ ntachi na ụkọ nri ma ọ bụrụ na ị jiri protein whey dochie mkpụrụ osisi na akwụkwọ nri na nri gị. Iri nri kwesịrị ekwesị ga-enyere gị aka ịkwụsị nsogbu ndị a.

Nwere ike protein na-emebi akụrụ gị?

Iri nri protein dị elu nwere ike ibuli nrụgide dị n'ime akụrụ ma mee ka ha nyochaa ọbara karịa ka ọ na-adị (14,).

Otú ọ dị, nke a apụtaghị na nri protein na-ebibi akụrụ.

N'ezie, ọmụmụ ihe na-egosi na nke a bụ nzaghachi nke anụ ahụ ọ bụghịkarị na-akpata nchegbu (,).

Ọzọkwa, enweghi ihe akaebe na protein dị ukwuu nwere ike imebi akụrụ nke ndị ahụike (,).

Dịka ọmụmaatụ, nyocha zuru ezu nke ọmụmụ ihe 74 na mmetụta protein na akụrụ kwubiri na ọ dịghị ihe kpatara igbochi nri protein na ndị nwere ahụ ike ().

Nke ahụ kwuru, enwere ihe akaebe na nnukwu protein nwere ike bụrụ ihe na-emerụ ahụ ndị nwere ọrịa akụrụ.

Nnyocha na-egosi na nri protein dị elu nke ndị nwere ọrịa akụrụ nwere ike imebi akụrụ ọzọ (,).

Ọ bụrụ na ị nwere ọnọdụ akụrụ dị, mgbe ahụ ọ kacha mma ka gị na dọkịta gị chọpụta ma protein whey ọ dị mma maka gị.

Na nchikota: Enweghị ihe akaebe na protein dị ukwuu nwere ike imebi akụrụ na ndị ahụike. Agbanyeghị, ndị nwere akụrụ akụrụngwa kwesịrị ịjụ dọkịta ha gbasara ma protein whey ọ dị mma maka ha.

Ọ Pụrụ Imebi Imeju Gị?

Ọ nweghị ihe akaebe na-egosi na oke protein nwere ike imebi imeju na ndị ahụike ().

N’ezie, imeju chọrọ protein iji rụzie onwe ya ma gbanwee abụba na lipoproteins, nke bụ ụmụ irighiri ihe na-enyere aka wepu abụba na imeju ().

N'ime nyocha nke ụmụ nwanyị 11 buru oke ibu, were gram 60 nke mgbakwunye protein whey nyere aka belata abụba imeju site na ihe dịka 21% karịa izu anọ.

Ọzọkwa, o nyere aka belata triglycerides ọbara site na ihe dịka 15% na cholesterol site na ihe dịka 7% ().

Otu akụkọ na-egosi na nwoke nwoke 27 nwere ike ịta ahụhụ imeju mgbe ọ nụsịrị ihe mgbakwunye protein whey ().

Agbanyeghị, ọ na-ewerekwa ọtụtụ ihe mgbakwunye ndị ọzọ. Ndị dọkịta amaghịkwa ma ọ na-ewere steroid nke anabolic, nke nwere ike imebi imeju (24).

N'iburu na ọtụtụ puku mmadụ na-ewere protein whey na-enweghị nsogbu imeju, otu okwu a na-enye ezughi oke akaebe na protein whey nwere ike imebi imeju.

Agbanyeghị, oke oriri na-edozi ahụ nwere ike imerụ ndị nwere ọrịa cirrhosis, ọrịa imeju na-adịghị ala ala (,).

Imeju na-enyere aka ịkọwapụta ihe ndị na-emerụ ahụ n'ime ọbara dịka amonia, nke bụ ngwaahịa sitere na protein metabolism ().

Na cirrhosis, imeju enweghị ike ịrụ ọrụ nke ọma. Ya mere, ihe oriri protein dị elu nwere ike ime ka ogo ammonia dị n'ọbara, nke nwere ike imebi ụbụrụ (,).

Ọ bụrụ na ị nwere ọrịa imeju, chọpụta dọkịta gị tupu ị were protein whey.

Na nchikota: Enweghị ihe akaebe na protein dị ukwuu nwere ike imebi imeju na ndị ahụike. Agbanyeghị, ndị nwere ọrịa imeju kwesịrị ịjụ dọkịta ha gbasara ma protein whey ọ dị mma maka ha.

Ndi Protein Whey Nwere Ike Nweta Osteoporosis?

Mmekọrịta dị n'etiti oriri protein na ọkpụkpụ emeela ụfọdụ esemokwu.

Enwere ụfọdụ nchegbu na oke protein nwere ike ime ka calcium si na ọkpụkpụ pụta ma bulie ohere nke osteoporosis, ọrịa nke ọkpụkpụ na-egbuke egbuke na-enwe (29).

Echiche a sitere na ọmụmụ ndị bu ụzọ nke gosiri na protein dị elu mere ka mmamịrị bụrụ acidic (,).

N'aka nke ya, ahụ ga-ahapụkwu calcium n'ọkpụkpụ iji rụọ ọrụ dị ka ihe nchekwa ma kwụsịkwa mmetụta acidic ().

Otú ọ dị, nchọpụta ọhụrụ egosiwo na ahụ na-egbochi mmetụta nke ọnwụ calcium site na ịba ụba absorption nke calcium site na eriri afọ,,.

Na nyocha nke ọmụmụ 36, ndị sayensị achọpụtaghị ihe akaebe na iri oke protein adịghị mma maka ahụike ọkpụkpụ.

N'ezie, ha ruru nkwubi okwu na iri protein karịa bara uru n'ezie maka ahụike ọkpụkpụ ().

Ọzọkwa, ọtụtụ ọmụmụ na-egosi na ndị agadi, bụ ndị na-arịa ọrịa osteoporosis, kwesịrị iri protein dị ukwuu iji nyere aka ịnọgide na-enwe ọkpụkpụ siri ike (,).

Na nchikota: Enweghị ihe akaebe na protein whey nwere ike ibute osteoporosis. N’ezie, protein nwere whey nwere ike inye aka gbochie ọrịa ahụ.

Ego Ole Ka I Ga-ewe?

Whey protein na-adịkarị nchebe ma ọtụtụ mmadụ nwere ike iri ya na-enweghị mmetụta ndị ọzọ.

Commonlydị a na-atụkarị aro bụ 1-2 scoops (25-50 grams) kwa ụbọchị, mana a na-atụ aro ka ị soro ntuziaka ndị a na-eje ozi na ngwugwu ahụ.

Inweta ihe karịrị nke a enweghị ike ịnyekwu uru, ọkachasị ma ọ bụrụ na i rie protein zuru oke.

Ọ bụrụ na ị nwee mgbaàmà na-adịghị mma dị ka bloating, gas, cramps ma ọ bụ afọ ọsịsa mgbe ị nụsịrị protein whey, gbalịa ịgbanwee protein whey na-ewepụ ntụ ntụ.

N'aka nke ọzọ, gbalịa ntụ ntụ protein na-abụghị mmiri ara ehi, dị ka soy, agwa, akwa, osikapa ma ọ bụ protein hemp.

Na nchikota: Ngwunye protein whey a na-atụ aro ka ọ bụrụ 1-2 scoops (25-50 grams). Ọ bụrụ na ị na-arịa mgbaàmà mgbaze, gbalịa ịnwe protein whey ma ọ bụ nke ọzọ na-abụghị mmiri ara ehi.

Isi Okwu

Whey protein dị mma ma ọtụtụ mmadụ nwere ike were ya na-enweghị nsogbu ọ bụla.

Otú ọ dị, ọ nwere ike ịkpata mgbaàmà ndị na-agbari nri na ndị nwere lactose inlerance, na ndị na-arịa mmiri ara ehi nwere ike ịrịa ya.

Ọ bụrụ na ịnweta mmetụta, gbalịa ịnwe protein whey ma ọ bụ nke ọzọ na-abụghị mmiri ara ehi.

N'agbanyeghị ndị a, protein whey bụ otu n'ime mgbakwunye kachasị mma na ahịa. O nwere nyocha dịgasị iche iche iji kwado ọrụ ya bara uru na ike na ike ahụ, mgbake na ọnwụ.