Ngaba Ungakha Izihlunu NgeProtein YeePea?

Ngaba iprotheyini yeembotyi zendalo iyasebenza njengeprotheyini ye-whey ekuzuzeni izihlunu?

Iprotheyini yeembotyi zendalo ivele njengomchasi onamandla kwimarike yesondlo seprotheyini, idla ngokuthelekiswa neprotheyini ye-whey ethandwayo ixesha elide. Xa kufikwa ekukhuleni kwezihlunu, zombini iprotheyini yeembotyi kunye neprotheyini ye-whey zinexabiso lazo, kodwa zihlangana njani?

Iprofayili ye-amino acid:Iprotheyini yepea iqulethe zonke ii-amino acids ezilithoba ezibalulekileyo, nto leyo eyenza ukuba ibe ngumthombo weprotheyini epheleleyo. Nangona iprotheyini yayo ye-amino acid yahlukile kancinci kwiprotheyini ye-whey, isabonelela ngolungelelwano oluhle lwee-amino acids ezibalulekileyo ezifunekayo ekukhuleni nasekulungiseni izihlunu. Iprotheyini yepea iphezulu kakhulu kwii-amino acids ze-branched-chain (BCAAs), ingakumbi i-leucine, ebalulekileyo ekuvuseleleni ukwenziwa kweprotheyini yemisipha.

Ukugaywa kakuhle:Iprotheyini yeembotyi zendalo idla ngokunyanyekelwa kakuhle kwaye kulula ukuyigaya kubantu abaninzi. Ngokwendalo ayinazo izinto ezibangela i-allergies ezifana nobisi, i-soy, kunye ne-gluten, nto leyo eyenza ukuba ibe lukhetho olufanelekileyo kwabo banemiqathango yokutya okanye ubuthathaka. Iprotheyini yeWhey, kwelinye icala, inokubangela iingxaki zokugaya ukutya kubantu abangakwaziyo ukumelana ne-lactose okanye abane-allergies yobisi.

Izinga lokufunxa:Iprotheyini yeWhey yaziwa ngesantya sayo sokufunxa ngokukhawuleza, nto leyo enokuba luncedo ekubuyiseleni umzimba emva kokuzilolonga. Iprotheyini yepea inesantya sokufunxa esicothayo kancinci, kodwa oku kunokuba luncedo ekuboneleleni ngokukhululwa rhoqo kwee-amino acids kwimisipha ixesha elide.

Amandla okwakha izihlunu:Izifundo ezininzi zithelekise imiphumo yokwakha izihlunu zeproteni ye-pea kunye neproteni ye-whey. Uphononongo luka-2015 olupapashwe kwiJournal of the International Society of Sports Nutrition lufumanise ukuba iproteni ye-pea yayisebenza kakuhle njengeproteni ye-whey ekukhuthazeni ukwanda kobukhulu bezihlunu xa idityaniswe noqeqesho lokumelana.

Uzinzo kunye nempembelelo yokusingqongileyo: Iprotheyini yeembotyi zendaloidla ngokuthathwa njengenobuhlobo nokusingqongileyo kwaye izinzile xa ithelekiswa neproteni ye-whey. Iimbotyi azifuni manzi nomhlaba omninzi ukuze zivelise, kwaye ukulima kwazo kunokunceda ukuphucula impilo yomhlaba ngokuqinisa i-nitrogen.

Nangona i-whey protein iye yaba lolona khetho luthandwayo kubadlali abaninzi kunye nabakhi bomzimba, i-organic pea protein iye yabonakala iyindlela efanelekileyo. Iprofayili yayo epheleleyo ye-amino acid, ukugaywa kwayo, kunye namandla okwakha izihlunu kuyenza ibe lukhetho olufanelekileyo kwabo bafuna ukwakha izihlunu ngokutya okusekwe kwizityalo okanye abafuna ezinye iindlela endaweni yeeproteni ezisekwe kwizilwanyana.

Ingakanani iproteni yeepitshi ekufuneka uyitye imihla ngemihla ukuze imisipha ikhule kakuhle?

Ukuchonga ubungakanani obufanelekileyoiprotheyini yeembotyiUkutya ukuze ukhule kakuhle izihlunu kuxhomekeke kwizinto ezahlukeneyo, kubandakanya ubunzima bomzimba wakho, inqanaba lomsebenzi, kunye neenjongo zokomelela komzimba. Nantsi isikhokelo esibanzi sokukunceda umisele ukutya okufanelekileyo kweproteni yeepitshi ukwakha izihlunu:

Iingcebiso zeproteni ngokubanzi: Isibonelelo sokutya esicetyiswayo (RDA) seproteni yi-0.8 grams ngekhilogram nganye yobunzima bomzimba kubantu abadala abangahlaliyo. Nangona kunjalo, kubantu abaziqeqesha rhoqo kwaye bejonge ukwakha izihlunu, ukutya iiproteni ezininzi kuhlala kucetyiswa.

Iingcebiso eziphathelele abadlali: I-International Society of Sports Nutrition icebisa ukuba abadlali batye phakathi kwe-1.4 ukuya kwi-2.0 grams yeproteni ngekhilogram yobunzima bomzimba yonke imihla ukuze kukhule kakuhle izihlunu kwaye kuphinde kulunge. Kumntu onobunzima obuyi-70 kg (154 lb), oku kuthetha ukuba malunga ne-98 ukuya kwi-140 grams yeproteni ngosuku.

Iinkcukacha zeprotheyini yeepitshi: Xa usebenzisa iprotheyini yeepitshi njengomthombo wakho oyintloko weprotheyini, ungalandela le miyalelo ngokubanzi. Nangona kunjalo, kubalulekile ukuqaphela ukuba iprotheyini yeepitshi iphantsi kancinci kwi-methionine xa ithelekiswa neeprotheyini zezilwanyana, ngoko ke ukuqinisekisa ukutya okwahlukeneyo okanye ukuqwalasela isongezelelo se-methionine kunokuba luncedo.

Ixesha kunye nokusasazwa: Ukusasaza ukutya kwakho kweproteni imini yonke kubalulekile ukuze kuhlanganiswe iiproteni zemisipha ngendlela efanelekileyo. Jonga ukuba kufuneka ufumane iigram ezingama-20-40 zeproteni ngesidlo ngasinye, kunye nokutya oku-3-4 okusasazwa ngokulinganayo imini yonke. Le ndlela inceda ukugcina ibhalansi yeproteni elungileyo kwaye ixhasa ukulungiswa nokukhula kwemisipha okuqhubekayo.

Ukusetyenziswa emva kokuzilolonga: Ukutya iproteni yeepitshi kwimizuzu engama-30 ukuya kwiiyure ezi-2 emva kokuzilolonga kunokunceda ukwandisa ukwenziwa kweproteni yemisipha kunye nokuchacha kwayo. Kucetyiswa ukuba usele i-20-40 grams yeproteni yeepitshi emva kokuzilolonga.

Izinto ekufuneka ziqwalaselwe ngabanye:

- Iinjongo zokwakheka komzimba: Ukuba ufuna ukwakha izihlunu ngelixa unciphisa ukutyeba, kunokufuneka utye iiproteni eziphezulu kuluhlu olucetyiswayo.

- Uqeqesho olunzima noluphindaphindayo: Iiseshoni zoqeqesho eziqatha neziphindaphindayo zinokufuna ukutya iiproteni ezininzi ukuxhasa ukuchacha nokukhula kwezihlunu.

- Ubudala: Abantu abadala banokuzuza kwi-protein eninzi ukuze balwe nokulahlekelwa yimisipha okunxulumene nobudala (sarcopenia).

- Ukutya iikhalori zizonke: Qinisekisa ukuba ukutya iiproteni zakho kuhambelana neenjongo zakho zizonke zeekhalori, nokuba ujonge ukuzuza izihlunu, ukugcina umzimba wakho usempilweni, okanye ukwehlisa amafutha.

Ukubeka iliso nokulungisa: Gcina umkhondo wenkqubela yakho kwaye ulungiseiprotheyini yeembotyiUkuba awukuboni ukukhula kwezihlunu okufunekayo, kunokufuneka wongeze ukutya kwakho okuneproteni okanye ulungise ezinye izinto ezifana nokutya okunekhalori okanye ukuqina koqeqesho.

Iingxaki ezinokubakho zokutya kakhulu: Nangona ukutya iiproteni ezininzi kukhuselekile kubantu abasempilweni, ukutya iiproteni zeepitshi kakhulu (okanye nayiphi na imithombo yeeproteni) kunokukhokelela ekungonwabi kwesisu okanye ekutyeni iikhalori ezingeyomfuneko. Kubalulekile ukufumana ibhalansi efanelekileyo exhasa iinjongo zakho zokwakha izihlunu ngaphandle kokubangela iziphumo ezibi.

Izondlo ezongezelelweyo: Khumbula ukuba iiproteni zodwa azanele ekukhuleni kakuhle kwemisipha. Qinisekisa ukuba utya iicarbohydrate ezaneleyo ukuze ufumane amandla nokuchacha, kunye namafutha abalulekileyo ekuveliseni iihomoni kunye nempilo iyonke.

Ngokulandela le migaqo nokumamela umzimba wakho, unokugqiba ubungakanani obufanelekileyo beprotheyini yeepitshi onokuyisebenzisa imihla ngemihla ukuze izihlunu zikhule. Khumbula ukuba iimfuno zomntu ngamnye zinokwahluka, kwaye ukubonisana nengcali yokutya ebhalisiweyo okanye ingcali yezemidlalo kunokukunceda wenze isicwangciso sesondlo esilungiselelwe wena ngokweenjongo zakho ezithile kunye neemfuno zakho.

 

Ngaba iprotheyini yeembotyi inokubangela naziphi na iziphumo ebezingalindelekanga okanye iingxaki zokugaya ukutya?

Nangona iprotheyini yeepitshi idla ngokunyanyezelwa kakuhle ngabantu abaninzi, kubalulekile ukuqaphela iziphumo ebezingalindelekanga okanye iingxaki zokugaya ukutya ezinokubakho. Ukuqonda ezi ngxaki zinokubakho kunokukunceda wenze isigqibo esinolwazi malunga nokufaka iprotheyini yeepitshi ekutyeni kwakho kunye nendlela yokunciphisa naziphi na iziphumo ezibi.

Iingxaki eziqhelekileyo zokugaya ukutya:

1. Ukudumba: Abanye abantu banokuba nokudumba xa beqala ukufaka iprotheyini yeepitshi ekutyeni kwabo. Oku kudla ngokuba ngenxa yomxholo ophezulu wefayibha kwiipitshi, nto leyo enokubangela ukuveliswa kwegesi kwinkqubo yokugaya ukutya.

2. Igesi: Njengokudumba, ukwanda kwemveliso yegesi yimpembelelo eqhelekileyo xa usitya iprotheyini yeembotyi, ingakumbi xa umzimba ungaqhelanga.

3. Ukungakhululeki esiswini: Kwezinye iimeko, abantu banokufumana ukungakhululeki okuncinci kwesisu okanye ukuqaqamba xa besityaiprotheyini yeembotyi, ingakumbi ukuba baneenkqubo zokugaya ezibuthathaka.

4. Ukuqhina okanye urhudo: Utshintsho kwindlela yokuhambisa amathumbu lunokwenzeka xa kungeniswa umthombo omtsha weproteni. Abanye abantu banokuba nokuqhina ngenxa yokwanda komxholo wefayibha, ngelixa abanye banokuba nendle ekhululekileyo.

 

Iimpendulo ze-allergy:

Nangona ukungezwani neembotyi kunqabile, kodwa zikhona. Iimpawu zokunganyamezelani neembotyi zingabandakanya:

- Iimpendulo zesikhumba (ii-hives, ukurhawuzelela, okanye i-eczema)

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

- Iingxaki zokuphefumla (ukuphefumla kancinci, ukukhohlela, okanye ubunzima bokuphefumla)

Ukuba ukrokrela ukuba kukho i-allergy kwiimbotyi, kubalulekile ukubonisana nogqirha we-allergies ukuze ufumane ukuxilongwa ngokuchanekileyo kunye nesikhokelo.

 

Ukungalingani kwezakhamzimba okunokwenzeka:

1. Umngcipheko weGout: Iprotheyini yeepitshi iphezulu kwi-purines, enokunyusa amanqanaba e-uric acid emzimbeni. Kubantu abanengxaki ye-gout okanye abanembali ye-gout, ukutya kakhulu iprotheyini yeepitshi kunokwenza iimpawu zibe mandundu.

2. Ukufunxwa kweeminerali: Iimbotyi ziqulathe ii-phytates, ezinokubophelela kwiiminerali ezifana ne-iron, i-zinc, kunye ne-calcium, nto leyo enokunciphisa ukufunxwa kwazo. Nangona kunjalo, oku akuyongxaki ingako ngaphandle kokuba iprotheyini yeembotyi ityiwa ngobuninzi okanye njengomthombo weprotheyini kuphela.

Ukunciphisa iziphumo ebezingalindelekanga:

1. Intshayelelo kancinci kancinci: Qala ngeprotheyini encinci yeembotyi uze wandise kancinci kancinci ukutya kwakho ukuze inkqubo yakho yokugaya ukutya ikwazi ukulungelelanisa.

2. Ukufunxa amanzi: Qinisekisa ukuba usela amanzi aneleyo xa usela iproteni yeembotyi ukunceda ukuthintela ukuqhina kwesisu nokuxhasa ukugaywa kwesisu.

3. Izongezo ze-enzyme: Cinga ngokuthatha izongezo ze-enzyme zokugaya ukutya, ingakumbi ezo zinceda ekugayeni iicarbohydrate ezintsonkothileyo, ukunciphisa igesi kunye nokudumba.

4. Ukutya okunesondlo: Faka iintlobo ngeentlobo zemithombo yeproteni ekutyeni kwakho ukuqinisekisa ukuba iprofayili ye-amino acid ilungile kwaye unciphise umngcipheko wokungalingani kwezondlo.

5. Ukulungiselela kakuhle: Ukuba usebenzisa umgubo weproteni ye-pea, yixube kakuhle nolwelo ukuze uthintele ukuqhekeka, okunokubangela ukungakhululeki kokugaya ukutya.

6. Ixesha: Zama ixesha lokusebenzisa iproteni yeepitshi. Abanye abantu banokukufumanisa kulula ukuyigaya xa besitya ukutya kunokuba batye bengenanto.

7. Umgangatho ubalulekile: Khetha umgangatho ophezulu,iprotheyini yeembotyi zendaloiimveliso ezingenazo izongezo kunye nezizalisi, ezinokubangela iingxaki ezongezelelweyo zokugaya ukutya.

Iinguqu ezahlukeneyo:

Kubalulekile ukuqaphela ukuba iimpendulo zomntu ngamnye kwiprotheyini yeepitshi zingahluka kakhulu. Nangona abanye abantu bengenakufumana ziphumo zimbi kwaphela, abanye banokuba nobuthathaka ngakumbi. Izinto ezifana nokutya ngokubanzi, impilo yamathumbu, kunye nobuthathaka bomntu ngamnye zinokudlala indima kwindlela enyamezela ngayo iprotheyini yeepitshi.

 

Izinto ekufuneka ziqwalaselwe ixesha elide:

Kwabaninzi abantu abasempilweni, ukutya iprotheyini yeepitshi ixesha elide kuthathwa njengokukhuselekileyo. Nangona kunjalo, njengakutshintsho olukhulu kwindlela yokutya, kuyacetyiswa ukuba ubeke iliso kwimpilo yakho kwaye udibane neengcali zempilo ukuba uneengxaki okanye iimeko zempilo ezikhoyo.

Ukuqukumbela, nangona iprotheyini yeepitshi inokubangela iingxaki ezithile zokugaya ukutya okanye iziphumo ebezingalindelekanga kubantu abathile, ezi zihlala zilula kwaye zihlala zincitshiswa ngokusebenzisa iindlela ezifanelekileyo zokwazisa nokutya. Ngokuqaphela iziphumo ebezingalindelekanga ezinokubakho kunye nokuthatha amanyathelo okuzinciphisa, ungayifaka ngempumelelo iprotheyini yeepitshi ekutyeni kwakho ukuxhasa iinjongo zakho zokwakha izihlunu ngelixa ugcina impilo kunye nokuphila kakuhle.

Izithako zeBioway Organic zizinikele ekugcineni imigangatho engqongqo yokulawula kunye neziqinisekiso, ukuqinisekisa ukuba izicatshulwa zezityalo zethu ziyahambelana ngokupheleleyo neemfuno ezibalulekileyo zomgangatho kunye nokhuseleko lokusetyenziswa kumashishini ahlukeneyo. Ixhaswa liqela leengcali ezinamava kunye neengcali ekukhupheni izityalo, inkampani inika abathengi bethu ulwazi oluxabisekileyo kunye nenkxaso kushishino, ibanika amandla okwenza izigqibo ezinolwazi oluchanekileyo ezihambelana neemfuno zabo ezithile. Izinikele ekunikezeni inkonzo yabathengi egqwesileyo, iBioway Organic inika inkxaso ephendulayo, uncedo lobuchwephesha, kunye nokuhanjiswa ngexesha, konke oku kujoliswe ekukhuthazeni amava amahle kubathengi bethu. Yasekwa ngo-2009, inkampani ivele njengengcali.Umthengisi wePowder yeProtein yeOrganic yaseTshayina, edume ngeemveliso ezifumene udumo olupheleleyo kubathengi kwihlabathi liphela. Ukuba unemibuzo malunga nale mveliso okanye nayiphi na eminye imisebenzi, abantu bayakhuthazwa ukuba baqhagamshelane noMphathi weNtengiso uGrace HU ku-grace@biowaycn.comokanye undwendwele iwebhusayithi yethu ku-www.biowaynutrition.com.

 

Iireferensi:

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4. Banaszek, A., Townsend, JR, Bender, D., Vantrease, WC, Marshall, AC, & Johnson, KD (2019). Imiphumo yeprotheyini ye-whey vs. pea kwiindlela zokulungisa umzimba emva kweeveki ezi-8 zoqeqesho oluphezulu lokusebenza (HIFT): Uphononongo lovavanyo. Sports, 7(1), 12.

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