Ungakwazi Yini Ukwakha Imisipha Nge-Pea Protein?

Ingabe iphrotheni ye-pea ephilayo iyasebenza njengephrotheni ye-whey ekuzuzeni imisipha?

Iphrotheni ye-pea yemvelo ivele njengomphikisi onamandla emakethe yezithako zamaprotheni, ivame ukuqhathaniswa nephrotheni ye-whey eyintandokazi isikhathi eside. Uma kukhulunywa ngokukhula kwemisipha, kokubili iphrotheni ye-pea kanye nephrotheni ye-whey kunezinzuzo zazo, kodwa zihlangana kanjani?

Iphrofayili ye-amino acid:Iphrotheni ye-pea iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, okwenza ibe umthombo ophelele wephrotheni. Nakuba iphrofayili yayo ye-amino acid ihlukile kancane kunephrotheni ye-whey, isanikeza ibhalansi enhle yama-amino acid abalulekile adingekayo ekukhuleni nasekulungiseni imisipha. Iphrotheni ye-pea iphezulu kakhulu kuma-amino acid ahlanganisiwe (ama-BCAA), ikakhulukazi i-leucine, ebalulekile ekuvuseleleni ukwakheka kwamaprotheni emisipha.

Ukugayeka kokudla:Iphrotheni ye-pea yemvelo ngokuvamile ibekezelelwa kahle futhi kulula ukuyigaya kubantu abaningi. Ngokwemvelo ayinazo izinto ezibangela ukungezwani komzimba ezifana nobisi, i-soy, ne-gluten, okwenza kube inketho efanelekile kulabo abanemikhawulo yokudla noma ukuzwela. Iphrotheni ye-Whey, ngakolunye uhlangothi, ingabangela izinkinga zokugaya ukudla kubantu abangakwazi ukubekezelela i-lactose noma abane-allergies yobisi.

Izinga lokumuncwa:Iphrotheni ye-Whey yaziwa ngesivinini sayo sokumunca ngokushesha, okungaba wusizo ekubuyiseleni umzimba ngemva kokujima. Iphrotheni ye-pea inesivinini sokumunca esihamba kancane, kodwa lokhu kungaba wusizo ekuhlinzekeni ukukhishwa okuqhubekayo kwama-amino acid emisipheni isikhathi eside.

Amandla okwakha imisipha:Izifundo eziningana ziqhathanise imiphumela yokwakha imisipha yeprotheyini ye-pea neprotheyini ye-whey. Ucwaningo lwango-2015 olwanyatheliswa kuyi-Journal of the International Society of Sports Nutrition luthole ukuthi iphrotheyini ye-pea yayisebenza kahle njengeprotheyini ye-whey ekukhuthazeni ukuqina kwemisipha uma ihlanganiswa nokuqeqeshwa kokumelana.

Ukusimama kanye nomthelela emvelweni: Iphrotheni ye-pea engokwemveloivame ukubhekwa njengenobungani nemvelo futhi esimeme kakhulu uma kuqhathaniswa ne-whey protein. Ubhontshisi udinga amanzi amancane nomhlaba ukuze ukhiqize, futhi ukutshalwa kwawo kungasiza ekuthuthukiseni impilo yenhlabathi ngokufakwa kwe-nitrogen.

Nakuba iphrotheni ye-whey ibilokhu iyisinqumo esithandwayo kubasubathi abaningi kanye nabakhi bomzimba, iphrotheni ye-pea ephilayo ibonakale iyindlela ehlukile efanelekile. Iphrofayili yayo ephelele ye-amino acid, ukugayeka kwayo, kanye namandla okwakha imisipha kwenza kube inketho esebenzayo kulabo abafuna ukwakha imisipha ngokudla okusekelwe ezitshalweni noma abafuna ezinye izindlela esikhundleni samaprotheni asekelwe ezilwaneni.

Kufanele udle amaprotheni amangaki nsuku zonke ukuze imisipha ikhule kahle?

Ukunquma inani elifaneleiphrotheni ye-peaUkudla ukuze ukhule kahle kwemisipha kuncike ezintweni ezahlukahlukene, okuhlanganisa isisindo somzimba wakho, izinga lomsebenzi, kanye nemigomo yokufaneleka iyonke. Nasi umhlahlandlela ophelele wokukusiza ukuthi unqume ukuthi iyiphi iphrotheni yephizi efanelekile yokwakha imisipha:

Izincomo ezijwayelekile zamaprotheni: I-Recommended Dietary Allowance (RDA) yamaprotheni ingu-0.8 amagremu ngekhilogramu yesisindo somzimba kubantu abadala abangahlali phansi. Kodwa-ke, kubantu abaqeqeshwe njalo futhi abahlose ukwakha imisipha, kuvame ukunconywa ukudla amaprotheni amaningi.

Izincomo eziqondene nabadlali: I-International Society of Sports Nutrition iphakamisa ukuthi abasubathi badle amagremu aphakathi kuka-1.4 kuya ku-2.0 eprotheyini ngekhilogramu yesisindo somzimba nsuku zonke ukuze kukhule kahle imisipha futhi kutholakale ukululama. Kumuntu onesisindo esingama-70 kg (154 lb), lokhu kusho ukuthi cishe amagremu angu-98 kuya ku-140 eprotheyini ngosuku.

Imininingwane yeprotheyini ye-pea: Uma usebenzisa iprotheyini ye-pea njengomthombo wakho oyinhloko weprotheyini, ungalandela lezi ziqondiso ezijwayelekile. Kodwa-ke, kubalulekile ukuqaphela ukuthi iphrotheyini ye-pea iphansi kancane ku-methionine uma kuqhathaniswa namaprotheni ezilwane, ngakho-ke ukuqinisekisa ukudla okuhlukahlukene noma ukucabangela isithasiselo se-methionine kungaba yinzuzo.

Isikhathi kanye nokusatshalaliswa: Ukusabalalisa ukudla kwakho kwamaprotheni usuku lonke kubalulekile ukuze kuhlanganiswe kahle amaprotheni emisipha. Hlosa amagremu angu-20-40 eprotheyini ngokudla ngakunye, kanye nokudla okungu-3-4 okusatshalaliswe ngokulinganayo usuku lonke. Le ndlela isiza ukugcina ibhalansi enhle yamaprotheni futhi isekela ukulungiswa nokukhula kwemisipha okuqhubekayo.

Ukusetshenziswa ngemva kokujima: Ukudla iphrotheni ye-pea zingakapheli imizuzu engama-30 kuya emahoreni ama-2 ngemva kokujima kungasiza ekukhuliseni ukwakheka kwephrotheni yemisipha kanye nokululama. Ngokuvamile kunconywa ukuphakelwa kwamagremu angama-20-40 ephrotheni ye-pea ngemva kokujima.

Izici zomuntu ngamunye okufanele uzicabangele:

- Imigomo yokwakheka komzimba: Uma ufuna ukwakha imisipha ngenkathi unciphisa ukutholakala kwamafutha, kungadingeka ukuthi udle amaprotheni aphezulu kakhulu.

- Ukuqina nokuphindaphinda kokuqeqeshwa: Izikhathi zokuqeqesha eziqinile nezivamile zingadinga ukudla amaprotheni amaningi ukuze kusekelwe ukululama nokukhula kwemisipha.

- Ubudala: Abantu abadala bangase bazuze ekudleni amaprotheni amaningi ukuze balwe nokulahlekelwa yimisipha okuhlobene nokuguga (i-sarcopenia).

- Ukudla okunama-calories aphelele: Qinisekisa ukuthi ukudla kwakho amaprotheni kuhambisana nemigomo yakho yama-calories aphelele, kungakhathaliseki ukuthi uhlose ukuzuza imisipha, ukugcinwa kwayo, noma ukwehlisa amafutha.

Ukuqapha nokulungisa: Landelela intuthuko yakho bese ulungisaiphrotheni ye-peaukudla njengoba kudingeka. Uma ungaboni ukukhula kwemisipha okufiselekayo, kungadingeka ukuthi wandise ukudla kwakho amaprotheni noma ulungise ezinye izici njengokudla okuphelele kwamakhalori noma ukuqina kokuqeqeshwa.

Izingqinamba ezingaba khona zokudla ngokweqile: Nakuba ukudla amaprotheni amaningi ngokuvamile kuphephile kubantu abanempilo, ukudla amaprotheni amaningi (noma yimuphi umthombo wamaprotheni) kungaholela ekungakhululeki kokugaya ukudla noma ekudleni amakhalori angadingekile. Kubalulekile ukuthola ibhalansi efanele esekela imigomo yakho yokwakha imisipha ngaphandle kokubangela imiphumela emibi.

Izakhamzimba ezengeziwe: Khumbula ukuthi amaprotheni kuphela awanele ekukhuleni kwemisipha kahle. Qiniseka ukuthi udla nama-carbohydrate anele ukuze uthole amandla nokululama, kanye namafutha abalulekile ekukhiqizweni kwama-hormone kanye nempilo iyonke.

Ngokulandela lezi ziqondiso nokulalela umzimba wakho, unganquma inani elifanele leprotheyini ye-pea ongayidla nsuku zonke ukuze imisipha ikhule. Khumbula ukuthi izidingo zomuntu ngamunye zingahluka, futhi ukubonisana nodokotela wezokudla obhalisiwe noma isazi sokudla kwezemidlalo kungakusiza ukuthi udale uhlelo lokudla oluqondene nawe oluhambisana nemigomo nezidingo zakho ezithile.

 

Ingabe iphrotheni ye-pea ingabangela noma yimiphi imiphumela emibi noma izinkinga zokugaya ukudla?

Nakuba iphrotheni ye-pea ngokuvamile ibekezelelwa kahle abantu abaningi, kubalulekile ukuqaphela imiphumela emibi engaba khona noma izinkinga zokugaya ukudla ezingase zivele. Ukuqonda lezi zinkinga ezingaba khona kungakusiza ukuthi wenze isinqumo esinolwazi mayelana nokufaka iphrotheni ye-pea ekudleni kwakho nokuthi ungayinciphisa kanjani noma yimiphi imiphumela emibi.

Izinkinga ezivamile zokugaya ukudla:

1. Ukuqunjelwa: Abanye abantu bangase babe nokuqunjelwa lapho beqala ukufaka iphrotheni kabhontshisi ekudleni kwabo. Lokhu kuvame ukubangelwa okuqukethwe okuphezulu kwefayibha kubhontshisi, okungabangela ukukhiqizwa kwegesi ohlelweni lokugaya ukudla.

2. Igesi: Njengokuqunjelwa, ukwanda kokukhiqizwa kwegesi kuyimiphumela emibi evamile lapho udla amaprotheni e-pea, ikakhulukazi ngobuningi noma lapho umzimba ungawajwayele.

3. Ukungakhululeki esiswini: Kwezinye izimo, abantu bangase babe nokungakhululeki okuncane esiswini noma ukuqaqamba lapho bedlaiphrotheni ye-pea, ikakhulukazi uma benezinhlelo zokugaya ukudla ezibucayi.

4. Ukuqunjelwa noma isifo sohudo: Izinguquko ekuhambeni kwamathumbu zingenzeka uma kwethulwa umthombo omusha wamaprotheni. Abanye abantu bangase babe nokuqunjelwa ngenxa yokuqukethwe okuphezulu kwefayibha, kanti abanye bangase babe nendle ekhululekile.

 

Ukusabela kokungezwani komzimba:

Nakuba ukungezwani nobhontshisi kungavamile, kukhona. Izimpawu zokungezwani nobhontshisi zingabandakanya:

- Ukusabela kwesikhumba (ukuqunjelwa, ukulunywa, noma i-eczema)

- Izimpawu zokugaya ukudla (isicanucanu, ukuhlanza, noma ubuhlungu besisu)

- Izinkinga zokuphefumula (ukuphefumula kanzima, ukukhwehlela, noma ubunzima bokuphefumula)

Uma usola ukuthi kukhona ukungezwani komzimba nobhontshisi, kubalulekile ukubonisana nodokotela wezifo zokungezwani komzimba ukuze uthole ukuxilongwa okufanele kanye nesiqondiso.

 

Ukungalingani okungenzeka kwezakhamzimba:

1. Ingozi ye-gout: Iphrotheni ye-pea iphezulu kuma-purines, okungakhuphula amazinga e-uric acid emzimbeni. Kubantu abavame ukuba ne-gout noma abanomlando we-gout, ukudla ngokweqile iphrotheni ye-pea kungenza izimpawu zibe zimbi kakhulu.

2. Ukumuncwa kwamaminerali: Uphizi uqukethe ama-phytates, angabopha amaminerali afana ne-iron, i-zinc, ne-calcium, okungenzeka anciphise ukumuncwa kwawo. Kodwa-ke, lokhu ngokuvamile akuyona inkinga enkulu ngaphandle kokuthi iphrotheni kaphizi idliwa ngobuningi obukhulu noma njengomthombo wamaprotheni kuphela.

Ukunciphisa imiphumela emibi:

1. Isingeniso kancane kancane: Qala ngamanani amancane eprotheyini kabhontshisi bese wandisa kancane kancane ukudla kwakho ukuze uvumele uhlelo lwakho lokugaya ukudla luzivumelanise.

2. Ukumanzisa: Qinisekisa ukuthi uphuza amanzi anele uma udla amaprotheni e-pea ukusiza ukuvimbela ukuqunjelwa nokusekela ukugaya ukudla.

3. Izithasiselo zama-enzyme: Cabanga ngokuthatha izithasiselo zama-enzyme okugaya ukudla, ikakhulukazi lezo ezisiza ekugayweni kwama-carbohydrate ayinkimbinkimbi, ukuze kuncishiswe igesi nokuqunjelwa.

4. Ukudla okunomsoco: Faka izinhlobo ezahlukene zamaprotheni ekudleni kwakho ukuqinisekisa ukuthi iphrofayili yama-amino acid ilingana futhi unciphise ingozi yokungalingani kwezakhamzimba.

5. Ukulungiselela kahle: Uma usebenzisa i-pea protein powder, yixube kahle noketshezi ukuze uvimbele ukuqunjelwa, okungadala ukungakhululeki kokugaya ukudla.

6. Isikhathi: Zama ngesikhathi sokudla amaprotheni akho e-pea. Abanye abantu bangase bakuthole kulula ukugaya uma bedla kunokuba badle esiswini esingenalutho.

7. Ikhwalithi ibalulekile: Khetha ikhwalithi ephezulu,iphrotheni ye-pea ephilayoimikhiqizo engenazo izithasiselo kanye nezinto zokugcwalisa, okungase kubangele izinkinga ezengeziwe zokugaya ukudla.

Izinguquko ngazinye:

Kubalulekile ukuqaphela ukuthi izimpendulo zomuntu ngamunye kumaprotheni e-pea zingahluka kakhulu. Nakuba abanye abantu bengase bangabi nemiphumela emibi nhlobo, abanye bangase babe nomuzwa ongcono. Izici ezifana nokudla okuphelele, impilo yamathumbu, kanye nokuzwela komuntu ngamunye konke kungadlala indima ekutheni iphrotheni ye-pea ibekezelelwa kahle kangakanani.

 

Izinto okufanele uzicabangele isikhathi eside:

Kubantu abaningi abanempilo enhle, ukudla iphrotheni yepizi isikhathi eside kubhekwa njengokuphephile. Kodwa-ke, njenganoma yiluphi ushintsho olukhulu ekudleni, kuyalulekwa ukuthi uqaphe impilo yakho futhi uthintane nochwepheshe wezempilo uma unenkinga noma izimo zempilo ezikhona kakade.

Ekuphetheni, yize iphrotheni yephizi ingabangela izinkinga ezithile zokugaya ukudla noma imiphumela emibi kubantu abathile, lokhu ngokuvamile kuncane futhi kungancishiswa ngokusebenzisa imikhuba efanele yokwethula nokudla. Ngokuqaphela imiphumela emibi engaba khona nokuthatha izinyathelo zokuyinciphisa, ungafaka ngempumelelo iphrotheni yephizi ekudleni kwakho ukuze usekele imigomo yakho yokwakha imisipha ngenkathi ulondoloza impilo nenhlalakahle iyonke.

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Izinkomba:

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2. Gorissen, SH, Crombag, JJ, Senden, JM, Waterval, WH, Bierau, J., Verdijk, LB, & van Loon, LJ (2018). Okuqukethwe kwamaprotheni kanye nokwakheka kwama-amino acid kwama-isolates amaprotheni asekelwe ezitshalweni atholakala kwezentengiselwano. Ama-Amino Acids, 50(12), 1685-1695.

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4. Banaszek, A., Townsend, JR, Bender, D., Vantrease, WC, Marshall, AC, & Johnson, KD (2019). Imiphumela yephrotheni ye-whey vs. pea ekuzivumelaniseni ngokomzimba ngemva kwamasonto ayi-8 okuqeqeshwa kokusebenza okunamandla kakhulu (HIFT): Ucwaningo lokuhlola. Ezemidlalo, 7(1), 12.

5. Messina, M., Lynch, H., Dickinson, JM, & Reed, KE (2018). Akukho mehluko phakathi kwemiphumela yokwengeza nge-soy protein uma kuqhathaniswa ne-aphrotheni yezilwane ekuzuzeni kwemisipha kanye namandla ekuphenduleni ukuzivocavoca kokumelana. Ijenali Yomhlaba Wonke Yokudla Okunomsoco kanye ne-Exercise Metabolism, 28(6), 674-685.

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8. Pinckaers, PJ, Trommelen, J., Snijders, T., & van Loon, LJ (2021). Impendulo ye-anabolic ekungeneni kwamaprotheni esitshalo. Imithi Yezemidlalo, 51(1), 59-79.

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