Ngaba unokwakha izihlunu kwiProtein yePea?

Ngaba iprotein ye-pea ephilayo iyasebenza njengeprotheyini ye-whey yokuzuza kwemisipha?

Iprotein ye-pea ye-Organic iye yavela njengombangi oqinileyo kwimarike yokongeza iiprotheyini, ihlala ifaniswa nentandokazi ekudala ikhona, iprotein ye-whey. Xa kufikwa kwinzuzo yezihlunu, zombini iprotein ye-ertyisi kunye neprotein ye-whey zinento yazo, kodwa zidibana njani?

Iprofayile ye-amino acid:Iprotheyini ye-Pea iqulethe zonke ii-amino acids ezilithoba eziyimfuneko, iyenza ibe ngumthombo opheleleyo weprotheyini. Nangona iprofayili yayo ye-amino acid yahluke kancinane kwiprotheni ye-whey, isabonelela ngokulungelelaniswa kakuhle kwee-amino acids ezibalulekileyo ezifunekayo ekukhuleni kwemisipha kunye nokulungiswa. Iprotein ye-Pea iphezulu kakhulu kwi-branched-chain amino acids (BCAAs), ngakumbi i-leucine, ebaluleke kakhulu ekuvuseleleni ukuhlanganiswa kweprotheyini yezihlunu.

Ukwetyisa:Iprotheni ye-pea ye-Organic inyamezeleke kakuhle kwaye kulula ukuyigaya kubantu abaninzi. Ikhululekile ngokwemvelo kwizinto eziqhelekileyo ezifana nobisi, i-soy, kunye ne-gluten, iyenza ibe lukhetho olufanelekileyo kwabo banezithintelo zokutya okanye uvakalelo. Iprotein ye-Whey, kwelinye icala, inokubangela imiba yokugaya ukutya kubantu abanganyamezeliyo i-lactose okanye abane-allergies yobisi.

Izinga lokufunxa:Iprotheyini ye-Whey iyaziwa ngesantya sayo sokufunxa ngokukhawuleza, esinokuba luncedo ekubuyiseleni emva kokusebenza. Iprotein ye-Pea inezinga lokufunxa kancinane, kodwa oku kunokuba luncedo ekunikezeni ukukhululwa okuqhubekayo kwee-amino acids kwizihlunu ixesha elide.

Isakhono sokwakha izihlunu:Izifundo ezininzi ziye zathelekisa imiphumo yokwakhiwa kwemisipha yeprotheni ye-pea kwiprotheni ye-whey. Uphononongo luka-2015 olupapashwe kwi-Journal ye-International Society of Sports Nutrition yafumanisa ukuba iprotheni ye-pea yayisebenza njengeprotheni ye-whey ekukhuthazeni ukuzuzwa kwemisipha xa idibene noqeqesho lokumelana.

Uzinzo kunye neempembelelo zokusingqongileyo: Iprotheni ye-pea ye-Organicisoloko ithathwa njengenobuhlobo nendalo kwaye izinzileyo xa kuthelekiswa neprotein ye-whey. Iiertyisi zifuna amanzi amancinci kunye nomhlaba wokuvelisa, kwaye ukulima kwazo kunokunceda ukuphucula impilo yomhlaba ngokulungiswa kwenitrogen.

Ngelixa iprotein ye-whey ibiyeyona nto ikhethwayo kwiimbaleki ezininzi kunye nabakhi bomzimba, iprotein ye-pea ephilayo ibonakalise ukuba yeyona ndlela ifanelekileyo. Iprofayili yayo epheleleyo ye-amino acid, i-digestibility, kunye ne-muscle-build-building ikwazi ukwenza ukhetho olufanelekileyo kwabo bafuna ukwakha imisipha kwisondlo esisekelwe kwizityalo okanye ukufuna ezinye iindlela kwiiprotheni ezisekelwe kwizilwanyana.

Ingakanani iprotheyini ye-ertyisi ekufuneka uyitye yonke imihla ukuze ukhule kakuhle kwezihlunu?

Ukumisela isixa esifanelekileyo seiprotheni ye-peaUkutya ukuze ukhule kakuhle kwezihlunu kuxhomekeke kwizinto ezahlukeneyo, kubandakanya ubunzima bomzimba wakho, inqanaba lomsebenzi, kunye neenjongo zempilo jikelele. Nasi isikhokelo esibanzi sokukunceda ukuba uqonde eyona nto ifanelekileyo yeprotheyini ye-pea yokwakha izihlunu:

Izindululo zeprotheyini ngokubanzi: I-Recommended Dietary Allowance (RDA) yeprotheyini yi-0.8 grams ngekhilogram yobunzima bomzimba kubantu abadala abahleliyo. Nangona kunjalo, kubantu ababandakanyeka kuqeqesho oluqhelekileyo lokuxhathisa kunye nenjongo yokwakha izihlunu, ukutya okuphezulu kweeprotheyini kuhlala kunconywa.

Iingcebiso ezithe ngqo kuMgijimi: I-International Society of Sports Nutrition icebisa ukuba iimbaleki zidla phakathi kwe-1.4 ukuya kwi-2.0 grams yeprotheyini ngekhilogram yesisindo somzimba imihla ngemihla ukwenzela ukukhula kwemisipha kunye nokubuyisela. Kumntu ongama-70 kg (154 lb) umntu ngamnye, oku kuguqulela malunga nama-98 ukuya kwi-140 yeegram zeprotheyini ngosuku.

Iprotheyini ye-Pea: Xa usebenzisa iprotheni ye-ertyisi njengomthombo wakho weprotheyini ephambili, unokulandela ezi zikhokelo ngokubanzi. Nangona kunjalo, kubalulekile ukuqaphela ukuba iprotein ye-ertyisi isezantsi kancinci kwi-methionine xa kuthelekiswa neeproteni zezilwanyana, ngoko ke ukuqinisekisa ukutya okwahlukeneyo okanye ukuqwalasela isongezelelo se-methionine kunokuba luncedo.

Ixesha kunye nokusasazwa: Ukusasaza iprotheyini yakho yonke imini kubalulekile kwiprotheyini ye-muscle ye-muscle. Injongo ye-20-40 grams yeprotheni ngesidlo ngasinye, kunye ne-3-4 yokutya isasazeka ngokulinganayo yonke imini. Le ndlela inceda ukugcina ibhalansi yeprotheyini efanelekileyo kwaye ixhasa ukulungiswa okuqhubekayo kwemisipha kunye nokukhula.

Ukusetyenziswa emva kokuzilolonga: Ukusebenzisa iprotein ye-pea ngaphakathi kwemizuzu engama-30 ukuya kwiiyure ze-2 emva kokusebenza kwakho kunokunceda ukwandisa ukuhlanganiswa kweprotheyini yemisipha kunye nokubuyisela. I-service ye-20-40 grams ye-pea protein post-exercise iyacetyiswa ngokubanzi.

Imiba yomntu ngamnye ekufuneka iqwalaselwe:

- Iinjongo zokwakheka komzimba: Ukuba ujonge ukwakha izihlunu ngelixa unciphisa ukunyuswa kwamafutha, kunokufuneka utye iprotein kwindawo ephezulu yoluhlu olucetyiswayo.

- Ukuqina koqeqesho kunye nokuphindaphinda: Iiseshoni zoqeqesho ezithe kratya kwaye rhoqo zinokufuna iprotheyini ephezulu ukuxhasa ukubuyiswa kunye nokukhula kwemisipha.

- Ubudala: Abantu abadala abadala banokuzuza kwiiprotheyini eziphezulu zokulwa nokulahlekelwa kwemisipha enxulumene neminyaka (sarcopenia).

-Ukuthathwa kwekhalori iyonke: Qinisekisa ukuba iproteni yakho ingena ngaphakathi kweenjongo zakho zekhalori iyonke, nokuba ujonge ukufumana izihlunu, ukugcinwa, okanye ukulahleka kwamafutha.

Ukubeka iliso kunye nokulungelelanisa: Gcina umkhondo wenkqubela yakho kwaye ulungelelanise yakhoiprotheni ye-peaukuthatha njengoko kufuneka. Ukuba awuboni ukukhula okufunwayo kwemisipha, unokufuna ukwandisa iprotheni yakho okanye ulungelelanise ezinye izinto ezifana nekhalori epheleleyo yokutya okanye ukuqina koqeqesho.

Izithintelo ezinokubakho zokuthatha ngokugqithisileyo: Ngelixa ukutya okuphezulu kweprotheyini kukhuselekile kubantu abasempilweni, ukusetyenziswa kakhulu kweprotein ye-pea (okanye nawuphi na umthombo weprotheyini) kunokukhokelela ekungangeni kokutya okanye ukutya okungeyomfuneko kwekhalori. Kubalulekile ukufumana ibhalansi elungileyo exhasa iinjongo zakho zokwakha izihlunu ngaphandle kokubangela iziphumo ezibi.

Izondlo ezincedisayo: Khumbula ukuba iprotheni iyodwa ayanelanga ukukhula kwemisipha. Qinisekisa ukuba usebenzisa iicarbohydrates ezaneleyo zamandla kunye nokubuyisela kwakhona, kunye namafutha abalulekileyo kwimveliso yehomoni kunye nempilo iyonke.

Ngokulandela ezi zikhokelo kunye nokumamela umzimba wakho, unokumisela elona nani lifanelekileyo leprotein ye-ertyisi onokuyidla imihla ngemihla ukukhula kwezihlunu. Khumbula ukuba iimfuno zomntu ngamnye zinokwahluka, kwaye ukubonisana nengcali yokutya ebhalisiweyo okanye ingcali yezondlo zezemidlalo kunokukunceda wenze isicwangciso sesondlo somntu esilungiselelwe iinjongo zakho kunye neemfuno zakho.

 

Ngaba iprotheni ye-ertyisi inokubangela nayiphi na imiphumo emibi okanye imiba yokugaya?

Ngelixa iprotheyini ye-pea inyamezeleka kakuhle ngabantu abaninzi, kubalulekile ukuba uqaphele iziphumo ebezingalindelekanga okanye imiba yokugaya enokuthi yenzeke. Ukuqonda ezi zinto zixhalabisayo kunokukunceda wenze isigqibo esinolwazi malunga nokubandakanya iprotheni ye-pea kwisidlo sakho kunye nendlela yokunciphisa nayiphi na imiphumo emibi.

Imiba eqhelekileyo yokwetyisa:

1. Ukuqunjelwa: Abanye abantu banokufumana ukudumba xa beqala ukufaka iprotein ye-ertyisi ekudleni kwabo. Oku kudla ngokuba yi-fiber ephezulu kwi-peas, enokubangela ukuveliswa kwegesi kwinkqubo yokugaya.

2. I-Gas: Ngokufana ne-bloating, imveliso yegesi eyongeziweyo yimpembelelo eqhelekileyo xa udla iprotheni ye-pea, ngokukodwa kwixabiso elikhulu okanye xa umzimba ungaqhelanga.

3. Ukungakhululeki kwesisu: Kwezinye iimeko, abantu banokuva ubunzima obuncinci besisu okanye ukukrala xa besitya.iprotheni ye-pea, ngakumbi ukuba baneenkqubo zokwetyisa ezibuthathaka.

4. Ukuqunjelwa okanye urhudo: Utshintsho kwintshukumo yamathumbu lunokwenzeka xa kuziswa umthombo omtsha weprotheyini. Abanye abantu banokufumana ukuqhina ngenxa yokunyuswa komxholo wefiber, ngelixa abanye banokufumana izitulo ezixekethileyo.

 

Iintshukumo zokwalana:

Ngelixa ukwaliwa kwee-ertyisi kunqabile, zikho. Iimpawu ze-pea allergy zinokubandakanya:

-Ukusabela kolusu (ukurhawuzelelwa, ukurhawuzelelwa, okanye i-eczema)

- Iimpawu zokugaya ukutya (isicaphucaphu, ukugabha, okanye iintlungu zesisu)

Imiba yokuphefumla (ukuphefumla, ukukhohlela, okanye ubunzima bokuphefumla)

Ukuba ukrokrela ukungahambisani ne-ertyisi, kubalulekile ukudibana ne-allergist ukuze uxilongwe kakuhle kunye nesikhokelo.

 

Ukungalingani kwezondlo okunokwenzeka:

1. Umngcipheko weGout: Iprotein ye-Pea iphezulu kwi-purines, enokunyusa amanqanaba e-uric acid emzimbeni. Kubantu abathambekele kwigawuthi okanye abanembali yegout, ukusetyenziswa kakhulu kweprotein ye-ertyisi kunokuzenza zibe mandundu iimpawu.

2. Ukufunxwa kweminerali: Ii-ertyisi zine-phytates, ezinokubophelela kwiiminerali ezifana ne-iron, i-zinc, ne-calcium, ezinokuthi zinciphise ukufunxa kwazo. Nangona kunjalo, oku akuyiyo inkxalabo ebalulekileyo ngaphandle kokuba iprotheni ye-pea idliwe ngamanani amakhulu kakhulu okanye njengomthombo weprotheni kuphela.

Ukunciphisa iziphumo ebezingalindelekanga:

1. Intshayelelo ngokuthe ngcembe: Qala ngemilinganiselo emincinci yeprotheyini ye-ertyisi kwaye ngokuthe ngcembe wandise ukutya kwakho ukuvumela inkqubo yakho yokugaya ukuba ilungelelanise.

2. I-Hydration: Qinisekisa ukuthathwa kwamanzi okwaneleyo xa usebenzisa iprotheni ye-pea ukunceda ukuthintela ukuqunjelwa kunye nokuxhasa ukugaya.

3. Izongezo ze-Enzyme: Cinga ngokuthatha izongezo ze-enzyme yokugaya, ngakumbi ezo zinceda ukuphula iicarbohydrates ezintsonkothileyo, ukunciphisa igesi kunye nokudumba.

4. Ukutya okunokulinganisela: Faka iintlobo ezahlukeneyo zeprotheyini ekudleni kwakho ukuze uqinisekise iphrofayili ye-amino acid kunye nokunciphisa umngcipheko wokungalingani kwezondlo.

5. Ukulungiselela ngokufanelekileyo: Ukuba usebenzisa i-pea protein powder, yixube ngokucokisekileyo kunye nolwelo ukuthintela ukugquma, okunokubangela ukuphazamiseka kokutya.

6. Ixesha: Zama ixesha lokusebenzisa iprotein yakho ye-ertyisi. Abanye abantu banokukufumanisa kulula ukwetyisa xa betyityimbiselw’ umxhelo kunokuba batyale isisu.

7. Imiba yomgangatho: Khetha umgangatho ophezulu,iprotheni ye-pea ephilayoiimveliso ezingenazo izongezo kunye nezihluzi, ezinokubangela imiba eyongezelelweyo yokugaya.

Umahluko ngamnye:

Kubalulekile ukuqaphela ukuba iimpendulo zomntu ngamnye kwiprotheni ye-ertyisi zinokwahluka kakhulu. Ngelixa abanye abantu besenokungafumani ziphumo bezingalindelekanga konke konke, abanye banokuba novakalelo ngakumbi. Izinto ezinjengokutya okupheleleyo, impilo yamathumbu, kunye nokuziva umntu ngamnye kunokudlala indima kwindlela iprotein ye-pea enyanyezelwa ngayo.

 

Iingqwalasela zexesha elide:

Kubantu abaninzi abasempilweni, ukusetyenziswa kwexesha elide kweprotein ye-pea kuthathwa njengokukhuselekileyo. Nangona kunjalo, njengalo naluphi na utshintsho olubalulekileyo lokutya, kuyacetyiswa ukuba ubeke iliso kwimpilo yakho kwaye udibane nengcali yezempilo ukuba unayo nayiphi na inkxalabo okanye iimeko zempilo esele zikho.

Ukuqukumbela, ngelixa iprotein ye-ertyisi inokubangela imiba ethile yokwetyisa okanye iziphumo ebezingalindelekanga kubantu abathile, ezi zihlala zithambile kwaye zinokuncitshiswa ngokuziswa okufanelekileyo kunye neendlela zokusetyenziswa. Ngokuqaphela imiphumo enokubakho kunye nokuthatha amanyathelo okunciphisa, unokufaka ngempumelelo iprotheni ye-pea ekudleni kwakho ukuxhasa iinjongo zakho zokwakha imisipha ngelixa ugcina impilo yonke kunye nokuphila kakuhle.

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IiReferensi:

1. Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, MH, Lefranc-Millot, C., & Allaert, FA (2015). Iiprotheyini ze-Pea zongezwa ngomlomo zikhuthaza ukuzuzwa kwe-muscle ngexesha loqeqesho lokumelana: i-double blind-blind, randomized, i-Placebo-controlled controlled clinical trial vs. Whey protein. Ijenali ye-International Society of Sports Nutrition, i-12 (1), i-3.

2. Gorissen, SH, Crombag, JJ, Senden, JM, Waterval, WH, Bierau, J., Verdijk, LB, & van Loon, LJ (2018). Isiqulatho seprotheyini kunye nokwakheka kwe-amino acid yeeprotheyini ezifumaneka ngokurhweba ezisekelwe kwizityalo. Amino Acids, 50 (12), 1685-1695.

3. Jäger, R., Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM, ... & Antonio, J. (2017). I-International Society of Sports Nutrition Position Ima: iprotheyini kunye nokuzilolonga. Umbhalo we-International Society of Sports Nutrition, i-14 (1), i-20.

4. I-Banaszek, A., Townsend, JR, Bender, D., Vantrease, WC, Marshall, AC, & Johnson, KD (2019). Imiphumo ye-whey vs. iprotheni ye-pea ekuziqhelaniseni ngokomzimba emva kwee-8-iveki zoqeqesho oluphezulu olusebenzayo (HIFT): Uphononongo lokulinga. Imidlalo, 7(1), 12.

5. Messina, M., Lynch, H., Dickinson, JM, & Reed, KE (2018). Akukho mahluko phakathi kweempembelelo zokuncedisa iprotheni ye-soy ngokubhekiselele kwiprotheni yezilwanyana ekuzuzeni ubunzima bemisipha kunye namandla ekuphenduleni umthambo wokuchasa. Ijenali yamazwe ngamazwe yokutya kwezemidlalo kunye nokuzivocavoca umzimba, i-28 (6), i-674-685.

6. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). Indima yeempawu ze-anabolic zezityalo ezichasene nezilwanyana ezisekelwe kwiprotheyini ekuxhaseni ukugcinwa kwemisipha: ukuphononongwa okubalulekileyo. Izondlo, 11(8), 1825.

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8. Pinckaers, PJ, Trommelen, J., Snijders, T., & van Loon, LJ (2021). Impendulo ye-anabolic kwi-protein esekelwe kwizityalo. Amayeza eMidlalo, i-51 (1), i-59-79.

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