Unogona Kuvaka Tsandanyama Nemapuroteni ePea Here?

Mapuroteni embea eorganic anoshanda zvakanaka seprotein ye whey here pakuwedzera tsandanyama?

Mapuroteni embea eorganic ave achikwikwidza zvakanyanya mumusika wekuwedzera mapuroteni, achiwanzoenzaniswa neprotein yewhey yagara ichidiwa. Kana zvasvika pakuwedzera tsandanyama, mapuroteni embea neprotein yewhey ane zvakanakira, asi anobatana sei?

Hunhu hweAmino acid:Puroteni yepizi ine maamino acids mapfumbamwe anokosha, zvichiita kuti ive puroteni yakakwana. Kunyange zvazvo chimiro chayo cheamino acid chakasiyana zvishoma neprotein yewhey, ichiri kupa huwandu hwakanaka hwemaamino acids anodiwa pakukura nekugadziriswa kwetsandanyama. Puroteni yepizi yakanyanya kuwanda mu branched-chain amino acids (BCAAs), kunyanya leucine, iyo inokosha pakukurudzira kugadzirwa kwemapuroteni emhasuru.

Kugayiwa kwezvokudya:Mapuroteni embea echisikigo anowanzo bvumidzwa zvakanaka uye ari nyore kugayiwa nevanhu vazhinji. Haana zvinhu zvinowanzokonzera allergies zvakaita semukaka, soya, uye gluten, zvichiita kuti ive sarudzo yakakodzera kune avo vane zvirambidzo pakudya kana kunzwa. Mapuroteni eWhey, kune rumwe rutivi, anogona kukonzera matambudziko ekugaya chikafu kune vanhu vasingashiviriri lactose kana vane allergies yemukaka.

Mwero wekunyudzwa kwemvura:Protein yeWhey inozivikanwa nekumhanya kwayo kunopinda mumuviri, izvo zvinogona kubatsira pakupora mushure mekurovedza muviri. Protein yepizi inononoka kupinza muviri, asi izvi zvinogona kubatsira pakupa maamino acids anoramba aripo mutsandanyama kwenguva yakareba.

Kugona kuvaka tsandanyama:Ongororo dzinoverengeka dzakaenzanisa mhedzisiro yeprotein yepizi neprotein yewhey mukuvaka tsandanyama. Chidzidzo cha2015 chakaburitswa muJournal of the International Society of Sports Nutrition chakawana kuti protein yepizi yaishanda zvakafanana neprotein yewhey mukusimudzira kuwedzera kwehukobvu hwetsandanyama kana ikabatanidzwa nekudzidziswa kudzivirira kurwara.

Kugara kwenguva refu uye kukanganisa nharaunda: Mapuroteni epizi eorganicinowanzoonekwa seyakachengeteka kune zvakatipoteredza uye inochengetedza nharaunda zvichienzaniswa ne whey protein. Nyemba dzinoda mvura shoma nevhu shoma kuti dzikure, uye kurimwa kwadzo kunogona kubatsira kuvandudza hutano hwevhu kuburikidza nekuisa nitrogen.

Kunyange hazvo whey protein yave iri sarudzo inonyanya kufarirwa nevatambi vakawanda uye vanovaka muviri, organic pea protein yaratidza kuva imwe nzira yakakodzera. Maonero ayo akazara eamino acid, kugayiwa kwayo, uye kugona kwayo kuvaka tsandanyama zvinoita kuti ive sarudzo inoshanda kune avo vari kutsvaga kuvaka tsandanyama nekudya zvinobva mumiti kana kutsvaga dzimwe nzira dzekugadzira mapuroteni anobva kumhuka.

Unofanira kudya mapuroteni epizi akawanda sei zuva nezuva kuti tsandanyama dzikure zvakanaka?

Kusarudza huwandu hwakakodzera hwemapuroteni epiziKuti tsandanyama dzikure zvakanaka zvinoenderana nezvinhu zvakasiyana-siyana, zvinosanganisira huremu hwemuviri wako, nhanho yekurovedza muviri, uye zvinangwa zvehutano. Heino gwara rakazara rekukubatsira kusarudza kudya mapuroteni epizi akakodzera kuvaka tsandanyama:

Zvinokurudzirwa nemapuroteni: Chipo chekudya chinokurudzirwa (RDA) chemapuroteni i0.8 magiramu pakirogiramu imwe neimwe yehuremu hwemuviri wemunhu mukuru asingagari. Zvisinei, kune vanhu vanoita kudzidzira kurwisa muviri nguva dzose uye vachivavarira kuvaka tsandanyama, kudya mapuroteni akawanda kunowanzo kurudzirwa.

Zvinokurudzirwa nevatambi: Sangano reInternational Society of Sports Nutrition rinokurudzira kuti vatambi vadye magiramu ari pakati pe1.4 kusvika 2.0 eprotein pakirogiramu yehuremu hwemuviri zuva nezuva kuti tsandanyama dzikure zvakanaka uye dzipore. Kune munhu anorema 70 kg (154 lb), izvi zvinoreva magiramu angangoita 98 ​​kusvika 140 eprotein pazuva.

Mapuroteni epizi: Kana uchishandisa puroteni yepizi senzvimbo yako huru yepuroteni, unogona kutevedzera nhungamiro idzi. Zvisinei, zvakakosha kuziva kuti puroteni yepizi yakaderera zvishoma mu methionine kana tichienzanisa nemapuroteni emhuka, saka kuve nechokwadi chekudya kwakasiyana-siyana kana kufunga nezvekuwedzera methionine kunogona kubatsira.

Nguva uye kugoverwa: Kuparadzira kudya kwako mapuroteni mukati mezuva kwakakosha kuti mapuroteni emhasuru anyatsogadzirwa. Chinangwa chekudya kwemapuroteni 20-40 gramu pakudya kwega kwega, uye kudya katatu kana kane kugoverwa zvakaenzana mukati mezuva. Nzira iyi inobatsira kuchengetedza mapuroteni akanaka uye inotsigira kugadzika kwemhasuru nguva dzose.

Kudya mapuroteni epizi mushure mekurovedza muviri: Kudya mapuroteni epizi mukati memaminitsi makumi matatu kusvika maawa maviri mushure mekurovedza muviri kunogona kubatsira kuwedzera kugadzirwa kwemapuroteni emhasuru uye kupora. Chikamu che20-40 magiramu epuroteni yepizi mushure mekurovedza muviri chinowanzo kurudzirwa.

Zvinhu zvemunhu oga zvekufunga nezvazvo:

- Zvinangwa zvekuvaka muviri: Kana uchida kuvaka tsandanyama uku uchideredza kuwanda kwemafuta, ungangoda kudya mapuroteni ari pamusoro pezvinodiwa.

- Kurovedza muviri zvakanyanya uye kakawanda: Kurovedza muviri zvakanyanya uye kakawanda kungada kudya mapuroteni akawanda kuti utsigire kupora uye kukura kwetsandanyama.

- Zera: Vakuru vanogona kubatsirwa nekudya mapuroteni akawanda kurwisa kurasikirwa kwetsandanyama nekuda kwekukwegura (sarcopenia).

- Kudya macalorie ese: Iva nechokwadi chekuti kudya kwako mapuroteni kunoenderana nezvinangwa zvako zvemacalorie ese, kungave kuri kuda kuwedzera tsandanyama, kuchengetedza, kana kuderedza mafuta.

Kutarisa nekugadzirisa: Ramba uchitarisa kufambira mberi kwako uye gadzirisamapuroteni epizikudya kana zvichidikanwa. Kana usiri kuona kukura kwemhasuru kwaunoda, ungangoda kuwedzera kudya kwako mapuroteni kana kugadzirisa zvimwe zvinhu zvakaita sekudya macalorie ese kana simba rekurovedza muviri.

Zvingangoitika pakudya zvakanyanya: Kunyange hazvo kudya mapuroteni akawanda kwakachengeteka kuvanhu vane hutano, kudya mapuroteni epizi zvakanyanya (kana chero puroteni) kunogona kukonzera kusagadzikana mukugaya kana kudya macalorie asingakoshi. Zvakakosha kuwana chiyero chakakodzera chinotsigira zvinangwa zvako zvekuvaka tsandanyama pasina kukonzera migumisiro yakaipa.

Zvinovaka muviri zvekuwedzera: Yeuka kuti mapuroteni chete haana kukwana kuti tsandanyama dzikure zvakanaka. Iva nechokwadi chekuti uri kudya makabhohaidhiretsi akakwana kuti uwane simba uye kupora, pamwe nemafuta akakosha ekugadzira mahormone uye hutano hwese.

Nekutevera nhungamiro idzi uye kuteerera muviri wako, unogona kusarudza huwandu hwakakwana hwepuroteni yepizi yekudya zuva nezuva kuti tsandanyama dzikure. Yeuka kuti zvinodiwa nemunhu mumwe nemumwe zvinogona kusiyana, uye kubvunza nyanzvi yezvekudya yakanyoreswa kana nyanzvi yezvekudya zvemitambo kunogona kukubatsira kugadzira hurongwa hwekudya hwakasiyana hwakagadzirirwa zvinangwa zvako nezvaunoda.

 

Mapuroteni epizi anogona kukonzera migumisiro yakaipa here kana matambudziko ekugaya chikafu?

Kunyange hazvo mapuroteni epizi achiwanzo bvumidzwa zvakanaka nevanhu vazhinji, zvakakosha kuziva nezvemigumisiro inogona kuitika kana matambudziko ekugaya chikafu. Kunzwisisa matambudziko aya kunogona kukubatsira kuita sarudzo ine ruzivo nezvekuisa mapuroteni epizi mukudya kwako uye maitiro ekuderedza chero migumisiro yakaipa.

Matambudziko akajairika ekugaya chikafu:

1. Kuzvimba: Vamwe vanhu vanogona kuzvimba pavanotanga kudya mapuroteni epizi. Izvi zvinowanzokonzerwa nekuwedzera kwefiber mupizi, izvo zvinogona kukonzera kugadzirwa kwegasi mudumbu.

2. Gasi: Kufanana nekuzvimba, kuwedzera kwegasi imhedzisiro inowanzoonekwa kana munhu achidya mapuroteni epizi, kunyanya akawanda kana muviri wake usati wajaira.

3. Kusagadzikana mudumbu: Mune zvimwe zviitiko, vanhu vanogona kunzwa kusanzwa zvakanaka mudumbu kana kurwadziwa zvishoma pavanenge vachidyamapuroteni epizi, kunyanya kana vaine masisitimu ekugaya anonzwa.

4. Kuzvimba kana manyoka: Kuchinja kwekufamba kwemudumbu kunogona kuitika kana munhu atanga kudya mapuroteni matsva. Vamwe vanhu vanogona kuzvimba nekuda kwekuwedzera kwefiber mudumbu, vamwe vachizora tsvina yakareruka.

 

Kurwara neallergy:

Kunyange hazvo kurwara nenyemba kusingawanzoitiki, kunowanikwa. Zviratidzo zvekurwara nenyemba zvinogona kusanganisira:

- Kusangana neganda (mapundu, kuvaviwa, kana eczema)

- Zviratidzo zvekugaya chikafu (kuda kurutsa, kurutsa, kana kurwadziwa mudumbu)

- Matambudziko ekufema (kufemereka, kukosora, kana kunetseka kufema)

Kana uchifungidzira kuti une allergies yepizi, zvakakosha kubvunza chiremba weallergies kuti akubatsire kuongororwa uye kutungamirirwa.

 

Kusawirirana kwezvinovaka muviri kunogona kuitika:

1. Njodzi yegout: Mapuroteni epizi ane purines yakawanda, izvo zvinogona kuwedzera huwandu hwe uric acid mumuviri. Kune vanhu vane gout kana vane nhoroondo yegout, kudya mapuroteni epizi zvakanyanya kunogona kuwedzera zviratidzo.

2. Kunyudzwa kwezvicherwa: Nyemba dzine ma phytates, ayo anogona kubatana nezvicherwa zvakaita sesimbi, zinc, uye calcium, zvichigona kuderedza kunyudzwa kwadzo. Zvisinei, izvi hazviwanzo kuva nedambudziko guru kunze kwekunge mapuroteni enyemba achidyiwa akawanda kana kuti senzvimbo yega yepuroteni.

Kuderedza migumisiro yakaipa:

1. Kutanga zvishoma nezvishoma: Tanga nepuroteni shoma yepizi wobva wawedzera kudya kwako zvishoma nezvishoma kuti kugaya kwako kugadzikane.

2. Kunyudza mvura mumuviri: Iva nechokwadi chekuti wanwa mvura yakakwana paunenge uchidya mapuroteni epizi kuti ubatsire kudzivirira kuvimbiwa uye kutsigira kugaya chikafu.

3. Mishonga yekuwedzera ma enzyme: Funga nezvekutora mishonga yekuwedzera ma enzymes ekugaya chikafu, kunyanya ayo anobatsira kupwanya makabhohaidhiretsi akaomarara, kuderedza gasi nekuzvimba.

4. Kudya kwakaringana: Isa mapuroteni akasiyana-siyana mukudya kwako kuti uve nechokwadi chekuti une amino acid yakaringana uye kuderedza njodzi yekusawirirana kwezvinovaka muviri.

5. Kugadzirira kwakakodzera: Kana uchishandisa upfu hwepuroteni yepizi, sanganisa zvakanaka nemvura kuti usaungane, izvo zvinogona kukonzera kusagadzikana mukugaya.

6. Nguva: Edza nenguva yaunodya mapuroteni epizi. Vamwe vanhu vangawana zviri nyore kugaya kana vakadya vachidya pane kunwa vasina kudya.

7. Hunhu hunokosha: Sarudza mhando yepamusoro,mapuroteni epizi eorganiczvigadzirwa zvisina zvinowedzerwa uye zvinozadza, izvo zvinogona kukonzera mamwe matambudziko ekugaya chikafu.

Misiyano yemunhu mumwe nemumwe:

Zvakakosha kuziva kuti maitiro emunhu mumwe nemumwe kuprotein yepizi anogona kusiyana zvikuru. Kunyange hazvo vamwe vanhu vasingazove nematambudziko zvachose, vamwe vanogona kunge vachinyanya kurwara. Zvinhu zvakaita sekudya kwakazara, hutano hwematumbu, uye kunzwa kwemunhu mumwe nemumwe zvinogona kuita basa guru mukuti protein yepizi inobvumirwa zvakanaka sei.

 

Zvinhu zvekufunga nezvazvo kwenguva refu:

Kune vanhu vazhinji vane hutano hwakanaka, kudya mapuroteni epizi kwenguva refu kunoonekwa sekunge kwakachengeteka. Zvisinei, sezvinoitwa nekuchinja kukuru kwekudya, zvinokurudzirwa kutarisa hutano hwako uye kubvunza nyanzvi yehutano kana uine zvinokunetsa kana matambudziko ehutano aripo.

Mukupedzisa, kunyange hazvo mapuroteni epizi achigona kukonzera matambudziko ekugaya kana migumisiro yakaipa mune vamwe vanhu, izvi zvinowanzova zvishoma uye zvinogona kuderedzwa nekutanga uye kushandisa tsika dzakanaka. Nekuziva migumisiro inogona kuitika uye kutora matanho ekuderedza, unogona kubudirira kuisa mapuroteni epizi mukudya kwako kuti utsigire zvinangwa zvako zvekuvaka tsandanyama uku uchichengetedza hutano nekugara zvakanaka.

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Mareferensi:

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5. Messina, M., Lynch, H., Dickinson, JM, & Reed, KE (2018). Hapana musiyano pakati pemigumisiro yekuwedzera soy protein kana protein yemhuka pakuwedzera kwetsandanyama uye simba mukupindura kusimba kwekurovedza muviri. International journal of sport nutrition and exercise metabolism, 28(6), 674-685.

6. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). Basa remaanabolic eprotein yemiti-inopesana nemhuka mukutsigira kuchengetedza tsandanyama: ongororo yakakosha. Nutrients, 11(8), 1825.

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