Unogona Kuvaka Tsandanyama paPea Protein?

Ko organic pea protein inoshanda sewhey protein yekuwana tsandanyama?

Organic pea protein yakabuda semukwikwidzi akasimba mumusika weprotein yekuwedzera, kazhinji ichifananidzwa neyakare-yakamira yaidiwa, whey protein. Kana zvasvika pakuwana mhasuru, ese pea protein uye whey protein ine zvayakanakira, asi ivo vanomira sei vachipesana?

Amino acid profile:Pea protein ine ese mapfumbamwe akakosha amino acids, zvichiita kuti ive yakazara mapuroteni sosi. Nepo chimiro chayo cheamino acid chakasiyana zvishoma neprotein yewhey, ichiri kupa chiyero chakanaka cheamino acids akakosha anodiwa mukukura kwetsandanyama uye kugadzirisa. Pea protein inonyanya kukwira mubranched-chain amino acids (BCAAs), kunyanya leucine, iyo yakakosha mukukurudzira tsandanyama protein synthesis.

Digestibility:Organic pea protein inowanzo bvumidzwa uye iri nyore kugaya kune vanhu vazhinji. Izvo zvakasununguka kubva kune zvakajairwa allergens semukaka, soya, uye gluten, zvichiita kuti ive sarudzo yakakodzera kune avo vane zvirambidzo zvekudya kana kunzwa. Whey protein, kune rumwe rutivi, inogona kukonzera nyaya dzekugaya kune vanhu vane lactose vasingashiviriri kana vane mukaka wemukaka.

Mwero wekutora:Whey protein inozivikanwa nekukasira kunyudzwa mwero, iyo inogona kubatsira pakupora-wekuita basa kupora. Pea protein ine zvishoma zvishoma kunyura mwero, asi izvi zvinogona kubatsira pakupa kuburitswa kwakasimba kwemaamino acids kumamhasuru kwenguva yakareba.

Tsandanyama zvinogoneka:Ongororo dzinoverengeka dzakafananidza mhasuru-yekuvaka mhedzisiro yepea protein kune whey protein. Chidzidzo che2015 chakabudiswa muJournal of the International Society of Sports Nutrition chakawana kuti pea protein yaingoshanda seprotein yewhey mukusimudzira kuwanda kwemhasuru kunowanikwa kana yasanganiswa nekudzidziswa kwekudzivirira.

Sustainability uye zvakatipoteredza kukanganisa: Organic pea proteininowanzoonekwa seyakanyanya kushamwaridzana uye yakagadzikana kana ichienzaniswa newhey protein. Peas inoda mvura shoma uye ivhu rekugadzira, uye kurimwa kwadzo kunogona kubatsira kuvandudza hutano hwevhu kuburikidza nekugadzirisa nitrogen.

Kunyange zvazvo whey protein yave iri sarudzo yevatambi vakawanda uye vanovaka muviri, organic pea protein yakaratidza kuva imwe nzira yakakodzera. Yayo yakazara amino acid profile, digestibility, uye mhasuru-kuvaka kugona kunoita sarudzo inogoneka kune avo vari kutsvaga kuvaka tsandanyama pane chirimwa-chikafu kana kutsvaga mamwe mapuroteni ane mhuka.

Yakawanda sei pea protein yaunofanirwa kudya zuva rega rega kuti iwedzere kukura kwemhasuru?

Kusarudza chiyero chakanaka chepea proteinKudya kuitira kukura kwemhasuru kwakaringana zvinoenderana nezvinhu zvakasiyana, zvinosanganisira huremu hwemuviri wako, nhanho yekuita, uye zvinangwa zvekusimba zvakakwana. Heino gwara rakazara rekukubatsira iwe kuona yakakodzera pea protein yekudyara yekuvaka tsandanyama:

Kurudziro yemapuroteni: Iyo Inokurudzirwa Dietary Allowance (RDA) yeprotein ndeye 0.8 magiramu pakirogiramu yehuremu hwemuviri kune vanhu vakuru vanogara. Nekudaro, kune vanhu vanopinda mukudzidzira kuramba kudzidziswa uye vavariro yekuvaka tsandanyama, mapuroteni akakwira anowanzo kukurudzirwa.

Kurudziro yakanangana nevatambi: Sangano reInternational Society of Sports Nutrition rinoratidza kuti vatambi vanodya pakati pe1.4 kusvika 2.0 magiramu eprotein pakirogiramu yehuremu hwemuviri zuva nezuva kuitira kuti tsandanyama ikure uye kupora. Kune 70 kg (154 lb) munhu, izvi zvinoshandura kune angangoita 98 ​​kusvika 140 magiramu emapuroteni pazuva.

Pea protein yakananga: Paunenge uchishandisa pea protein seyako yekutanga protein sosi, unogona kutevedzera izvi zvakajairika nhungamiro. Nekudaro, zvakakosha kuziva kuti pea protein yakadzikira zvishoma mumethionine kana ichienzaniswa nemapuroteni emhuka, saka kuve nechokwadi chekudya kwakasiyana kana kufunga nezve methionine yekuwedzera kunogona kubatsira.

Nguva uye kugovera: Kuparadzira mapuroteni ako ekudya zuva rese kwakakosha kune yakakwana tsandanyama protein synthesis. Chinangwa che 20-40 magiramu eprotein pakudya, ne 3-4 kudya kunopararira zvakafanana zuva rose. Iyi nzira inobatsira kuchengetedza mapuroteni akanaka uye inotsigira kuenderera mberi kwekugadzirisa tsandanyama uye kukura.

Post-Workout manwiro: Kushandisa pea protein mukati me30 maminetsi kusvika maawa maviri mushure mekurovedza muviri kwako kunogona kubatsira kuwedzera tsandanyama protein synthesis uye kupora. Kushanda kwe20-40 magiramu epea protein post-exercise inowanzokurudzirwa.

Zvimwe zvinhu zvekufunga nezvazvo:

- Zvinangwa zvekuumbwa kwemuviri: Kana iwe uchitsvaga kuvaka tsandanyama uchidzikisa kuwedzera kwemafuta, ungangoda kudya mapuroteni pamagumo eiyo yakakurudzirwa renji.

-Kusimba kwekudzidzira uye kuwanda: Kuwedzera kwakasimba uye kunowanzo kudzidzisa masesisheni kungangoda yakakwira protein yekudya kutsigira kupora uye kukura kwemhasuru.

- Zera: Vakuru vakwegura vanogona kubatsirwa nepamusoro mapuroteni ekutora kurwisana nezera-ane chokuita nekurasikirwa kwemasuru (sarcopenia).

- Yakazara macalorie ekudya: Ita shuwa kuti mapuroteni ako anokwana mukati mezvibodzwa zvako zvekoriori, ungave uchivavarira kuwana tsandanyama, kuchengetedza, kana kurasikirwa nemafuta.

Kuongorora uye kugadzirisa: Chengetedza kufambira mberi kwako uye gadzirisa yakopea proteinkutora sezvinodiwa. Kana iwe usiri kuona yaunoda tsandanyama kukura, ungangoda kuwedzera mapuroteni ako ekudya kana kugadzirisa zvimwe zvinhu zvakaita seyakazara calorie kudya kana kudzidziswa kusimba.

Zvinogona kukanganisa kudyisa zvakanyanya: Nepo kudya kwakawanda kweprotein kuchiwanzo kuve kwakachengetedzeka kune vanhu vane hutano, kunyanyisa kunwa pea protein (kana chero protein source) kunogona kutungamirira mukusagadzikana kwekugaya kana kudya zvisina kufanira macalorie. Zvakakosha kuwana chiyero chakanaka chinotsigira zvinangwa zvekuvaka tsandanyama pasina kukonzera kukanganisa.

Kuwedzera kudya kunovaka muviri: Rangarira kuti protein yega haina kukwana pakukura kwemhasuru. Ita shuwa kuti uri kushandisawo macarbohydrates esimba uye kupora, pamwe nemafuta akakosha ekugadzirwa kwehomoni uye hutano hwese.

Nekutevera nhungamiro idzi uye nekuteerera kumuviri wako, unogona kuona huwandu hwakakwana hwepea protein yekudya zuva nezuva mukukura kwemhasuru. Rangarira kuti zvinodikanwa zvemunhu zvinogona kusiyana, uye kubvunzana neakanyoreswa kudya kwekudya kana nyanzvi yezvekudya kwemitambo kunogona kukubatsira iwe kugadzira chirongwa chekudya chemunhu chakagadzirirwa kune ako chaiwo zvinangwa uye zvaunoda.

 

Pea protein inogona kukonzera chero mhedzisiro kana nyaya dzekugaya?

Nepo pea protein inowanzotenderwa nevanhu vazhinji, zvakakosha kuti uzive zvinogona kuitika kana nyaya dzekugaya dzinogona kuitika. Kunzwisisa izvi zvinogona kunetsa zvinogona kukubatsira iwe kuita sarudzo ine ruzivo nezve kubatanidza pea protein mukudya kwako uye nzira yekudzikisa chero yakaipa mhedzisiro.

Zvinowanzoitika nyaya dzekugaya:

1. Kuzvimba: Vamwe vanhu vanogona kuzvimba pavakatanga kupinza pea protein mukudya kwavo. Izvi zvinowanzoitika nekuda kwehuwandu hwefiber huri mupezi, izvo zvinogona kukonzera kugadzirwa kwegasi mukudya.

2. Gasi: Kufanana nekuputika, kuwedzera kwekugadzirwa kwegasi chinhu chinowanzoitika kana uchidya mapuroteni epea, kunyanya muhuwandu kana kuti muviri usina kujaira.

3. Kusagadzikana kwemudumbu: Mune zvimwe zviitiko, vanhu vanogona kunzwa kusanzwa zvakanaka mudumbu kana kupwanya pavanenge vachidya.pea protein, kunyanya kana vaine hurongwa hwekugayiwa chikafu.

4. Kuzvimbirwa kana kuita manyoka: Kuchinja kwekufamba ura kunogona kuitika pakuunza puroteni itsva. Vamwe vanhu vanogona kusangana nekuvhara nekuda kwekuwedzera kwefiber content, asi vamwe vanogona kuwana looser stools.

 

Allergic reactions:

Kunyange zvazvo pea allergies isingawanzoitiki, iripo. Zviratidzo zvepea allergy zvinogona kusanganisira:

- Kuita kweganda (mikoko, itching, kana eczema)

- Digestive zviratidzo (kusvotwa, kurutsa, kana kurwadziwa mudumbu)

- Nyaya dzekufema (kufema, kukosora, kana kunetseka kufema)

Kana iwe uchifungidzira kuti pea allergy, zvakakosha kuonana neallergist kuti uwane kuongororwa uye kutungamirirwa.

 

Kusawirirana kwezvikafu zvinogona kuitika:

1. Gout ngozi: Pea protein yakawanda mupurines, inogona kuwedzera uric acid mazinga mumuviri. Kune vanhu vane gout kana vane nhoroondo yegout, kunwisa pea protein kunogona kuwedzera zviratidzo.

2. Mineral absorption: Peas ine phytates, inogona kusunga kune zvicherwa zvakadai sesimbi, zinc, uye calcium, zvichiita kuderedza kunyura kwavo. Nekudaro, izvi hazviwanzo kunetsa zvakanyanya kunze kwekunge pea protein inodyiwa muhuwandu hwakanyanya kana seyo yega protein sosi.

Mitigating side effects:

1. Zvishoma nezvishoma sumo: Tanga nediki pea protein uye zvishoma nezvishoma wedzera kunwa kwako kuti ubvumire kugaya kwako kugadzirisa.

2. Hydration: Iva nechokwadi chekunwa mvura yakakwana paunenge uchidya pea protein kubatsira kudzivirira kuvimbiswa uye kutsigira kugaya.

3. Enzyme supplements: Funga nezvekutora maenzayimu ekudyara, kunyanya ayo anobatsira kutyora macarbohydrates akaomarara, kuderedza gasi nekuzvimba.

4. Kudya kwakadzikama: Itai mapuroteni akasiyana-siyana muzvokudya zvenyu kuti muve nechokwadi chekuenzanisa amino acid profile uye kuderedza dambudziko rekusaenzana kwezvokudya.

5. Kugadzirira kwakakodzera: Kana ukashandisa pea protein powder, nyatsoisanganisa nemvura kuti udzivise kuputika, izvo zvinogona kukonzera kusagadzikana kwekudya.

6. Nguva: Edza nenguva yekudya kwako pea protein. Vamwe vanhu vangakuwana kuri nyore kugaya kana vadyiwa nezvokudya panzvimbo pomudumbu usina chinhu.

7. Hunhu hune nyaya: Sarudza yemhando yepamusoro,organic pea proteinzvigadzirwa zvisina madhirigi uye mafirita, izvo zvinogona kukonzera mamwe matambudziko ekugaya.

Kusiyana kwakasiyana-siyana:

Zvakakosha kuziva kuti mhinduro dzemunhu kune pea protein dzinogona kusiyana zvakanyanya. Kunyange zvazvo vamwe vanhu vangasave nemigumisiro yakaipa zvachose, vamwe vanogona kunge vakanyanya kunzwa. Zvinhu zvakadai sekudya kwese, hutano hwemudumbu, uye manzwiro ega ega zvese zvinogona kuita basa mukuti pea protein inoshivirirwa sei.

 

Zvinotarisirwa kwenguva refu:

Kune vanhu vazhinji vane hutano, kushandiswa kwenguva refu kwepea protein kunoonekwa kunge kwakachengeteka. Nekudaro, sekunge chero shanduko yakakosha yekudya, zvinokurudzirwa kuti utarise hutano hwako uye kubvunzana nenyanzvi yezvehutano kana uine zvimwe zvinokunetsa kana mamiriro ehutano akange aripo.

Mukupedzisa, nepo pea protein inogona kukonzera zvimwe nyaya dzekugaya kana mhedzisiro mune vamwe vanhu, izvi zvinowanzo nyoro uye zvinogona kudzikiswa kuburikidza nekusuma kwakakodzera uye manwiro maitiro. Nekuziva zvinogona kuitika uye kutora matanho ekudzikisa, unogona kubudirira kuisa pea protein mukudya kwako kuti utsigire zvinangwa zvako zvekuvaka tsandanyama uchichengetedza hutano hwakakwana uye kugara zvakanaka.

Bioway Organic Ingredients yakatsaurirwa kusimudzira zvakaomesesa zviyero uye zvitupa, kuve nechokwadi chekuti zvidyarwa zvedu zvinoteedzera zvakazara nemhando yakakosha uye kuchengetedza zvinodiwa kuti zvishandiswe mumaindasitiri akasiyana siyana. Inotsigirwa nechikwata chenyanzvi dzine ruzivo uye nyanzvi mukuchera zvidyarwa, kambani inopa ruzivo rweindasitiri rwakakosha uye nerutsigiro kune vatengi vedu, ichivapa simba rekuita sarudzo dzakanyatsodzidziswa dzinoenderana nezvavanoda chaizvo. Yakazvipira kuendesa yakasarudzika masevhisi evatengi, Bioway Organic inopa rutsigiro rwekupindura, rubatsiro rwehunyanzvi, uye kuendesa nguva, zvese zvakagadzirirwa kukurudzira chiitiko chakanaka kune vatengi vedu. Yakavambwa muna 2009, kambani yakabuda senyanzviChina Organic Pea Protein Powder mutengesi, inozivikanwa nokuda kwezvigadzirwa zvakawana rumbidzo inobvumirana kubva kune vatengi pasi rose. Zvekubvunza nezve chigadzirwa ichi kana chero chimwe chinopihwa, vanhu vanokurudzirwa kubata Marketing Manager Nyasha HU pagrace@biowaycn.comkana shanyira webhusaiti yedu pa www.biowaynutrition.com.

 

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6. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). Basa revanabolic zvimiro zvezvirimwa-zvinopesana nemhuka-yakavakirwa mapuroteni masosi mukutsigira tsandanyama kuchengetedza: ongororo yakakosha. Nutrients, 11(8), 1825.

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8. Pinckaers, PJ, Trommelen, J., Snijders, T., & van Loon, LJ (2021). Iyo anabolic mhinduro kune chirimwa-yakavakirwa mapuroteni kumeza. Mishonga yeMitambo, 51 (1), 59-79.

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