Ungakha imisipha ku-Pea Protein?

Ingabe amaprotheni e-organic pea asebenza ngempumelelo njengoba i-Whey Protein yokuthola imisipha?

Amaprotheni e-Organic Pea aqhamuke njengomncintiswano oqinile emakethe ye-Protein Supplement Market, imvamisa eqhathaniswa nentandokazi yokufunda, amaprotheni e-Whey. Uma kukhulunywa ngemisipha, bobabili i-pea protein kanye namaprotheni we-Whey anokufaneleka kwawo, kodwa bahlangana kanjani komunye nomunye?

Iphrofayili ye-Amino Acid:I-Pea Protein iqukethe wonke ama-amino acid ama-amino, okwenza kube ngumthombo wamaprotheni ophelele. Ngenkathi iphrofayili yayo ye-Amino Acid ihlukile kancane ku-Whey Protein, isanikeza ibhalansi enhle yama-amino acid adingekayo ekukhuleni kwemisipha nokulungiswa. I-Pea Pretein iphakeme kakhulu kuma-amino acid e-Acid (BCA), ikakhulukazi i-Leucine, ebaluleke kakhulu ekuvuseleleni imisipha protein syntheris.

Ukuchapha:Amaprotheni e-Organic Pea avame ukubekezelelwa kahle futhi kulula ukugaya kubantu abaningi. Ngokwemvelo ayinakuvela ema-allergen ajwayelekile afana nobisi, soy, ne-gluten, okwenza kube inketho efanelekile kulabo abanemikhawulo yokudla noma izinzwa. Ngakolunye uhlangothi, amaprotheni okugadla, angadala ukugadla kwabantu abathile abamele abamele noma abe nodobi.

Isilinganiso sokutholwa:I-Whey Protein yaziwa ngesilinganiso sayo esisheshayo sokutholwa, okungazuzisa ukululama ngemuva kokuzivocavoca. I-Pea Pretein inesilinganiso esihamba kancane, kepha lokhu kungaba yinzuzo ekuhlinzekeni ukukhululwa okuqhubekayo kwama-amino acid kwimisipha esikhathini eside.

Ikhono lokwakha izicubu zomzimba:Izifundo eziningana ziqhathanise imiphumela yokwakhiwa kwemisipha ye-pea protein ku-Whey Protein. Ucwaningo luka-2015 olushicilelwe ephephabhukwini lwe-International Society of Sports Nutrition uthole ukuthi amaprotheni epea aphumelela nje njengoba i-Whey Protein ekuthuthukiseni ukuqina kwemisipha lapho kuhlanganiswa nokuqeqeshwa kokuphikiswa.

Ukusimama kanye nomthelela wezemvelo: Amaprotheni e-organic peakuvame ukubhekwa njengemvelo enobungane nemvelo ngokuqhathaniswa nokuqhathaniswa namaprotheni we-Whey. Ama-peas adinga amanzi amancane nomhlaba okufanele ukhiqize, futhi ukulima kwawo kungasiza ukuthuthukisa impilo yenhlabathi ngokulungiswa kwe-nitrogen.

Ngenkathi i-Whey Protein ibilokhu ingukukhetha kwabasubathi abaningi kanye nabakhiqizi bokwakha, amaprotheni e-organic peapp afakazele ukuthi ayindlela efanelekile. Iphrofayili yayo ephelele ye-Amino Acid, Ukugaya, kanye nokwakha izicubu zemisipha kungakwenza kube inketho ebonakalayo kulabo abafuna ukwakha izicubu zokudla okususelwa kwizitshalo noma ukufuna ezinye izindlela zamaprotheni asuselwa ezilwaneni.

Ungakuqeda amaprotheni epea?

Ukunquma inani elifaneleI-Pea ProteinUkudla ngokukhula kahle kwemisipha kuncike ezintweni ezahlukahlukene, kufaka phakathi isisindo somzimba wakho, izinga lomsebenzi, nezinhloso zokuqina komzimba. Nasi umhlahlandlela ophelele wokukusiza ekutholeni ukungena kwe-Pea Protein elungele ukwakhiwa kwemisipha:

Izincomo ze-General Protein: Isibonelelo sokudla esinconyiwe (i-RDA) samaprotheni angama-0,8 amagremu ngekhilogremu ngayinye yesisindo somzimba sabantu abadala abahlala phansi. Kodwa-ke, kubantu abathile ababandakanyeka ekuqeqeshweni okujwayelekile kokumelana futhi bahlose ukwakha izicubu zomzimba, amaprotheni aphezulu avame ukunconywa.

Izincomo ezikhethekile ze-Athlete: I-International Society of Sports Nutrition iphakamisa ukuthi abasubathi basebenzisa phakathi kwama-1.4 kuya ku-2.0 amaprotheni amaprotheni ngekhilogremu ngayinye yokukhula komzimba nsuku zonke ukuze kukhule kahle nemisipha. Okomuntu ngamunye ongama-70

Ukucaciswa kwamaprotheni we-pea: lapho usebenzisa amaprotheni epea njengomthombo wakho wamaprotheni okuphambili, ungalandela le mihlahlandlela ejwayelekile. Kodwa-ke, kubalulekile ukuqaphela ukuthi i-Pea Protein iphansi kancane ku-methoinerine uma iqhathaniswa namaprotheni ezilwane, ngakho-ke kuqinisekisa ukudla okuhlukahlukene noma ukucubungula isengezo se-methionine kungahle kube yinzuzo.

Isikhathi nokusatshalaliswa: Ukusabalalisa ukudla kwakho kwamaprotheni usuku lonke kubalulekile ukuthola inqubo efanelekile yemisipha yamaprotheni. Lwela ama-gramu angama-20-40 amaprotheni okudla ngakunye, ngokudla okungu-3-4 kusakazeka ngokulinganayo usuku lonke. Le ndlela isiza ukugcina ibhalansi ye-procein enhle futhi isekele ukulungiswa kwemisipha okuqhubekayo nokukhula.

Ukusetshenziswa kwe-post-Workout: Ukudla amaprotheni epea ngaphakathi kwemizuzu engama-30 kuya kumahora ama-2 ngemuva kokusebenza kwakho kungasiza ukukhulisa ukwakheka kwamaprotheni emisipha kanye nokululama. Ukuhlinzekwa kwama-20-40 amagremu e-Pea Protein post-ukuzivocavoca ngokuvamile kunconywa.

Izici ngazinye okufanele ucabangele:

- Izinhloso zokwakheka komzimba: Uma ufuna ukwakha izicubu zomzimba ngenkathi unciphisa inzuzo yamafutha, kungadingeka ukuthi usebenzise amaprotheni ekugcineni okuphezulu kohlu olubekiwe.

- Ukuqina kokuqina kanye nemvamisa: Izikhathi zokuqeqesha ezinzima kakhulu futhi ezivame kakhulu zingadinga ukuba zifinyelele kumaprotheni aphezulu ukusekela ukutakula kanye nokukhula kwemisipha.

- Iminyaka: Abantu abadala asebekhulile bangazuza ekufakweni kwamaprotheni aphezulu ukuze balwe nokulahleka kwemisipha okuhlobene nobudala (sarcopenia).

- Sekukonke ikhalori yokudla

Ukuqapha kanye nokushintsha: Gcina umkhondo wentuthuko yakho futhi ulungise okwakhoI-Pea Proteinukudlala njengoba kudingeka. Uma ungaboni ukukhula kwemisipha okufisayo, kungadingeka ukuthi ukhulise umthamo wakho wamaprotheni noma ulungise ezinye izinto ezifana nokudla okuphelele noma ukuqeqeshwa.

Izingqinamba ezingaba khona zokudla ngokweqile: Ngenkathi ukudla okuphezulu kwamaprotheni kuvame ukuphephile kubantu abanempilo, ukusetshenziswa ngokweqile kwe-pea protein (noma noma yimuphi umthombo wamaprotheni) kungaholela ekunciphiseni kokugaya noma ekuthandeni kwekhalori engadingekile. Kubalulekile ukuthola ibhalansi efanele esekela izinhloso zakho zokwakha izicubu zomzimba ngaphandle kokubangela imiphumela emibi.

Izakhamzimba ezihambisanayo: Khumbula ukuthi amaprotheni kuphela awenele ukukhula kwemisipha efanelekile. Qinisekisa ukuthi uphuza ama-carbohydrate anele amandla nokuvuselelwa, kanye namafutha abalulekile ukukhiqizwa kwama-hormone kanye nempilo yonke.

Ngokulandela le mihlahlandlela nokulalela umzimba wakho, unganquma inani elifanele le-pea protein yokusebenzisa nsuku zonke ukuze ukhule nemisipha. Khumbula ukuthi izidingo zomuntu ngamunye zingahluka, futhi ukubonisana nodokotela wokudla noma wezempilo wezemidlalo kungakusiza ukuthi udale uhlelo lokudla komuntu okudla okunempilo oluhambisana nezinhloso nezidingo zakho ezithile.

 

I-Peanon Pretein ibangela noma yimiphi imiphumela emibi noma izingqinamba zokugaya ukudla?

Ngenkathi amaprotheni epea ngokuvamile abekezelelwa kahle ngabantu abaningi, kubalulekile ukuthi babone imiphumela emibi engaba khona noma izingqinamba zokugaya ukudla okungenzeka. Ukuqonda lezi zinto ezingaba khona kungakusiza wenze isinqumo esinolwazi mayelana nokufaka amaprotheni epea ekudleni kwakho nokuthi unganciphisa kanjani imiphumela emibi.

Izindaba ezijwayelekile zokugaya:

1. Blooting: Abanye abantu bangathola ukuqhakaza lapho kuqala ukwethula amaprotheni epea ekudleni kwawo. Lokhu kuvame ngenxa yokuqukethwe okuphezulu kwefayibha ePeas, okungadala ukukhiqizwa kwegesi ohlelweni lokugaya ukudla.

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3. Ukungaphatheki kahle kwesisuI-Pea Protein, ikakhulukazi uma zinezinhlelo ezibucayi zokugaya.

I-4. Ukuqunjelwa noma isifo sohudo: Izinguquko ekunyakazeni kwamathumbu zingenzeka lapho wethula umthombo omusha wamaprotheni. Abanye abantu bangathola ukuqunjelwa ngenxa yokuqukethwe kwe-fiber okukhuphukayo, kanti abanye bangathola izihlalo ezikhululekile.

 

Ukusabela komzimba:

Ngenkathi i-pea allergies iyivelakancane, zikhona. Izimpawu ze-pea allergy zingafaka:

- Ukusabela kwesikhumba (ama-hives, ukulunywa, noma i-eczema)

- Izimpawu zokugaya (isicanucanu, ukugabha, noma ubuhlungu besisu)

- Izinkinga zokuphefumula (i-Wheezing, ukukhwehlela, noma ukuphefumula kobunzima)

Uma usola i-peallergy, kubalulekile ukubonisana nomuntu ongahlali ngokuxilongwa kanye nesiqondiso esifanele.

 

Ukungalingani okungaba khona kwezakhi:

1. Ingozi ye-gout: I-Pea Protein iphakeme emithini, engakhuphula amazinga e-Uric acid emzimbeni. Ukuze abantu bathambekele ku-gout noma ngomlando we-gout, ukusetshenziswa ngokweqile kwe-pea protein kungandisa izimpawu.

2. Ukutholwa kwamaminerali: Ama-peas aqukethe ama-phytate, angabopha amaminerali afana ne-iron, i-zinc, ne-calcium, ngokunciphisa ukumuncwa kwawo. Kodwa-ke, lokhu akuyona ukukhathazeka okubalulekile ngaphandle kokuthi kudliwe amaprotheni epea ngamanani amakhulu kakhulu noma njengomthombo wamaprotheni kuphela.

Ukunciphisa imiphumela emibi:

1. Isingeniso esihamba kancane

2. I-Hydration: qinisekisa ukungena okwanele kwamanzi lapho uqeda amaprotheni epea ukusiza ukuvimbela ukuqunjelwa nokusekela ukugaya.

I-3. Izithako ze-enzyme: cabanga ukuthatha izithasiselo zokugaya zokugaya, ikakhulukazi lezo ezisiza ukwehla ama-carbohydrate ayinkimbinkimbi, ukunciphisa igesi nokuqhakaza.

4. Ukudla okulinganiselayo: faka imithombo ehlukahlukene yamaprotheni ekudleni kwakho ukuze uqinisekise iphrofayili ye-amino acid elinganiselayo futhi unciphise ubungozi bokungalingani abanenhla

I-5. Ukulungiselela okufanele: Uma usebenzisa i-pea protein powder, yixube kahle ngoketshezi ukuvikela ukuqina, okungadala ukungaphatheki kahle kokugaya.

6. Isikhathi: hlola isikhathi sokusetshenziswa kwe-pea yakho yamaprotheni. Abanye abantu bangakuthola kulula ukugaya lapho kudliwe ngokudla kunokuba kunesisu esingenalutho.

7. Izindaba zekhwalithi: Khetha ikhwalithi ephezulu,Amaprotheni e-organic peaimikhiqizo ekhululekile kusuka ezithangekweni nakwama-filler, ezingadala izingqinamba ezingeziwe zokugaya.

Ukuhlukahluka komuntu ngamunye:

Kubalulekile ukuqaphela ukuthi izimpendulo ngazinye zamaprotheni epea zingahluka kakhulu. Ngenkathi abanye abantu bengasenakho imiphumela emibi nhlobo, abanye bangazwela kakhulu. Izici ezinjengokudla okuphelele kokudla, impilo ye-gut, kanye nezinzwa ngazinye zonke izingane zonke zingadlala indima ekutheni i-pea amaprotheni kahle ebekezelelwa kanjani.

 

Ukucatshangelwa Isikhathi Eside:

Kwabantu abaningi abanempilo, ukusetshenziswa kwesikhathi eside kwe-pea protein kubhekwa njengephephile. Kodwa-ke, njenganoma yikuphi ukuguqulwa okubalulekile kokudla, kungakuhle ukuqapha impilo yakho futhi uthintane nochwepheshe wezokunakekelwa kwempilo uma kukhona okukhathazayo noma izimo zezempilo ezikhona.

Ekuphetheni, ngenkathi amaprotheni epea angadala ezinye izingqinamba zokugaya noma imiphumela emibi kubantu abathile, lokhu ngokuvamile kuthambile futhi kungahle kuncishiswe ngezenzo ezifanele kanye nokusetshenziswa. Ngokwazi imiphumela emibi engaba khona futhi uthathe izinyathelo zokunciphisa, ungafaka ngempumelelo i-pea protein ekudleni kwakho ukuze usekele izinhloso zakho zokwakha izicubu zomzimba ngenkathi ugcina impilo yonke nenhlala-kahle.

Izithako ze-Bioway eziphilayo zinikezelwe ekusekeleni izindinganiso eziqinile zokulawula kanye nezitifiketi, ziqinisekise ukuthi izitshalo zethu zithobela ngokuphelele izidingo ezibalulekile zekhwalithi nokuphepha ukuze zisetshenziswe kuzo zonke izimboni ezihlukahlukene. Eqiniswe yiqembu labasebenza ngochwepheshe kanye nochwepheshe ekukhishweni kwezitshalo, inkampani ihlinzeka ngolwazi olubalulekile lwemboni kanye nokusekelwa embonini yethu, ukubanikeza amandla okwenza izinqumo ezinolwazi kahle ezihambisana nezidingo zabo ezithile. Uzibophezele ukuletha insizakalo ekhethekile yamakhasimende, i-Bioway Organic inikeza ukwesekwa okuphendulayo, usizo lwezobuchwepheshe, nokulethwa ngesikhathi, konke okulungiselelwe ngokubhekisisa okuhlangenwe nakho okuhle kwamakhasimende ethu. Kusungulwe ngonyaka we-2009, inkampani ivele njengochwephesheI-China China Pea Protein Powder Referer, edume ngemikhiqizo etholwe ukudunyiswa okuvumayo okuvela kumakhasimende emhlabeni jikelele. Ngemibuzo ephathelene nalo mkhiqizo noma yimuphi omunye umnikelo, abantu bakhuthazwa ukuthi bathinte umphathi wezentengiso uGrace Hu atgrace@biowaycn.comNoma vakashela iwebsite yethu ku-www.biowaynutrition.com.

 

Izinkomba:

1. Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Lefrach-Millot, C. & Allaert, Fa (2015). Amaprotheni e-peariins ngomlomo athuthukisa ukuqina kwemisipha lapho uqeqeshwa ngokuqinisekiswa: izimpumputhe eziphindwe kabili, okulawulwa ngokungahleliwe, okulawulwa yi-placebo. I-Journal of the International Society of Sports Nutrition, 12 (1), 3.

2. Gorissen, sh, crombag, JJ, Sender, jm, i-WaterSval, i-WH, Bierau, jw, Vanudijk, Lj (2018). Okuqukethwe kwamaphrotheni kanye nokwakhiwa kwe-amino acid ye-Isolates etholakala ngokuhweba esekelwe kwezentengiso. Ama-Amino acid, 50 (12), 1685-1695.

3. I-Jäger, R., Kerksick, CM, Campbell, Bi, Cribb, PJ, Wells, SD, Skwit, TM, ... (2017). I-International Society of Sports Nutrition Phina Mista: Amaprotheni Nokuzivocavoca. I-Journal of the International Society of Sports Nutrition, 14 (1), 20.

I-4. U-Banaszek, A. Imiphumela yemiphumela ye-Whey vs. Pea Prope ekuguqukeni ngokomzimba kulandela amasonto angu-8 okuqeqeshwa okusebenzayo okuphezulu (okufika): Isifundo sezindiza. Ezemidlalo, 7 (1), 12.

I-5. I-Messina, uM., ULynch, H., Dickinson, Jm, & Reed, Ke (2018). Awekho umehluko phakathi kwemiphumela yokufaka i-soy protein qhathanisa namaprotheni ezilwane ezinhlamfeni emaphethelweni emisipha kanye namandla ephendula ukuzivocavoca. I-International Journal of Sport Nutrition kanye nokuzivocavoca imetabolism, 28 (6), 674-685.

6. I-Berrazaga, Mina. Iqhaza lezakhiwo ze-Anabolic zemithombo yamaprotheni asuselwa ezilwaneni ekusekeni ukulungiswa kweMisipha Yemisipha: Ukubuyekezwa Okubucayi. Izakhamzimba, eziyi-11 (8), ngo-1825.

7 Joy, Jom, Lowery, Rp, Wilson, Jm, Purpura, M., de Souza, eWilson, SM, ... & Jäger, R. (2013). Imiphumela yamaviki ayi-8 e-Whey noma iRice Protein Protein ngokungezwa komzimba nokusebenza komzimba. I-Nutrition Journal, 12 (1), 86.

8. AmaPinckaers, PJ, Trommelen, J., Snijders, T. Van Loon, LJ (2021). Impendulo ye-Anabolic ekungeniseni kwamaprotheni okususelwa kwezitshalo. Imithi yezemidlalo, 51 (1), 59-79.

9. UValenzuela, Pl, Mata, F., Morales, Js, Castillo-García, A. & Lucia, A. (2019). Ingabe ukwengeza iprotheni yenkomo kuthuthukisa ukwakheka komzimba nokusebenza kokuzivocavoca? Ukubuyekezwa okuhleliwe kanye nokuhlaziywa kwe-meta kwezilingo ezilawulwa ngokungahleliwe. Izakhamzimba, eziyi-11 (6), 1429.

10. van vliet, S., Burd, NA, & ​​Van Loon, Lj (2015). Impendulo ye-skeletetha yokuphendula i-Anabolic ku-Plant-Ukuqhathanisa Ukusetshenziswa Kweprotein Yezilwane. I-Journal of Nutrition, 145 (9), 1981-1991.