Kuyini Ukudla Okunomsoco Kwamaprotheni Elayisi Elinsundu?

Ingabe i-Organic Brown Rice Protein iwumthombo ophelele wamaprotheni?

Uma kukhulunywa ngekhwalithi yamaprotheni, omunye wemibuzo evame kakhulu ukuthi umthombo wamaprotheni "uphelele" - okusho ukuthi uqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile ngobuningi obanele. Ngokomlando, amaprotheni asekelwe ezitshalweni avame ukubhekwa njengangaphelele, kodwa ucwaningo lwamuva luye lwaveza ukukhanya okusha ngeprotheni yelayisi elinsundu.

Iphrotheni yelayisi elinsundu iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, kodwa ngokuvamile ibhekwa njengengaphelele ngenxa yamazinga ayo aphansi e-lysine. Kodwa-ke, lokhu akusho ukuthi akuyona umthombo wamaprotheni obalulekile. Eqinisweni, uma idliwa njengengxenye yokudla okuhlukahlukene, iphrotheni yelayisi elinsundu ingasiza ngempumelelo ekuhlangabezaneni nezidingo zakho ze-amino acid.

Izifundo zamuva nje zibonise ukuthi iphrotheni yelayisi elinsundu ingaba nempumelelo efanayo nephrotheni ye-whey ekusekeleni ukukhula kwemisipha kanye nokululama uma idliwa ngobuningi obufanele. Ucwaningo oluphawulekayo olwanyatheliswa kuyi-Nutrition Journal luthole ukuthi ukusetshenziswa kweprotheni yelayisi okuhlukaniswe ngemva kokumelana nokuzivocavoca kunciphisa isisindo samafutha kanye nokwanda kwesisindo somzimba esinciphile, ukuqina kwemisipha yamathambo, amandla, kanye namandla afana neprotheni ye-whey okuhlukaniswe.

Ngaphezu kwalokho,iphrotheni yelayisi ensundu ephilayoinikeza izinzuzo ezengeziwe. Inqubo yokulima ngendlela yemvelo iqinisekisa ukuthi ilayisi likhuliswa ngaphandle kwezibulala-zinambuzane noma umanyolo wokwenziwa, okungenzeka kunciphise ukuchayeka kumakhemikhali ayingozi. Lokhu kungabaluleka kakhulu kulabo abadla izithasiselo zamaprotheni njalo.

Kuyafaneleka ukuqaphela ukuthi nakuba iphrotheni yelayisi elinsundu ingase ibe ngaphansi kancane kuma-amino acid athile uma kuqhathaniswa namaprotheni ezilwane, lokhu kungakhokhelwa kalula ngokuyihlanganisa namanye amaprotheni ezitshalo noma ngokudla imithombo ehlukahlukene yamaprotheni usuku lonke. Isibonelo, ukuhlanganisa iphrotheni yelayisi elinsundu nephrotheni yephizi kudala iphrofayili ye-amino acid ephelele.

Ekuphetheni, yize iphrotheni yelayisi elinsundu elingokwemvelo ingase ingabi iphrotheni ephelele ngomqondo oqinile, ingumthombo wephrotheni osezingeni eliphezulu ongasekela ngempumelelo ukukhula kwemisipha, ukululama, kanye nempilo iyonke uma isetshenziswa njengengxenye yokudla okulinganiselayo.

Iprotheyini yelayisi elinsundu iqhathaniswa kanjani neprotheyini ye-Whey?

Ukuqhathaniswa phakathi kweprotheyini yerayisi ensundu kanye neprotheyini ye-whey kuyisihloko esithakazelisa kakhulu, ikakhulukazi kulabo abacabanga ngezindlela ezisekelwe ezitshalweni esikhundleni sezithako zeprotheyini zendabuko. Nakuba iprotheyini ye-whey ibilokhu ibhekwa njengendinganiso yegolide yokwakha nokululama kwemisipha, iprotheyini yerayisi ensundu iye yavela njengomncintisani onamandla.

Iphrofayili ye-Amino Acid:

Iphrotheni ye-Whey yaziwa ngephrofayili yayo ephelele ye-amino acid kanye nenani eliphezulu lezinto eziphilayo. Icebile kakhulu ngama-amino acid ahlanganisiwe (ama-BCAA), ikakhulukazi i-leucine, ebalulekile ekwakhiweni kwamaprotheni emisipha. Iphrotheni yerayisi ensundu, yize iqukethe wonke ama-amino acid abalulekile, inephrofayili ehlukile ye-amino acid. Iphakeme kakhulu ku-methionine kanye ne-cysteine ​​kodwa iphansi ku-lysine uma iqhathaniswa ne-whey. Kodwa-ke, lokhu akusho ukuthi iphansi.

Ukwakha Imisipha Nokululama:

Ucwaningo oluqavile olwanyatheliswa kuyi-Nutrition Journal luqhathanise imiphumela yeprotheyini yelayisi kanye neprotheyini ye-whey ekwakhekeni komzimba kanye nokusebenza kahle kokuzivocavoca. Ucwaningo luthole ukuthi womabili amaprotheni aholele ekukhuleni okufanayo kokuqina kwemisipha kanye namandla lapho kudliwa ngemva kokuzivocavoca. Lokhu kusikisela ukuthiiphrotheni yelayisi elinsunduingaba nempumelelo efanayo ne-whey ekusekeleni ukukhula kwemisipha kanye nokululama.

Ukugayeka kokudla:

Iphrotheni ye-Whey imuncwa ngokushesha ngumzimba, okuvame ukubhekwa njengenzuzo yokululama ngemva kokujima. Kodwa-ke, lokhu kumuncwa okusheshayo ngezinye izikhathi kungabangela ukungakhululeki kokugaya ukudla, ikakhulukazi kulabo abanokuzwela kwe-lactose. Iphrotheni yerayisi ensundu, ngakolunye uhlangothi, ngokuvamile ibekezelelwa kahle futhi ingaba lula ohlelweni lokugaya ukudla kwabanye abantu.

Izinto Okufanele Uzicabangele Nge-Allergen:

Enye inzuzo ebalulekile yeprotheyini yelayisi elinsundu ukuthi ayinazo izinto ezibangela ukungezwani komzimba. Ayinazo izinto ezibangela ukungezwani komzimba ezivamile njengobisi, i-soy, ne-gluten, okwenza kube inketho efanelekile kulabo abanokuzwela kokudla noma ukungezwani komzimba. I-Whey, njengoba itholakala obisini, ayifanele labo abanokungezwani komzimba nobisi noma labo abalandela ukudla kwe-vegan.

Umthelela Wezemvelo:

Ngokombono wezemvelo, iphrotheni yelayisi elinsundu ngokuvamile ine-carbon footprint ephansi uma iqhathaniswa nephrotheni ye-whey. Amaprotheni asekelwe ezitshalweni ngokuvamile adinga izinsiza ezimbalwa futhi akhiqiza ukukhishwa okuncane kwamagesi okushisa ngesikhathi sokukhiqizwa.

Ukunambitha kanye Nokwakheka:

Iphrotheni ye-Whey ivame ukudunyiswa ngokuthungwa kwayo okubushelelezi kanye nokunambitheka okumnandi, ikakhulukazi ezinhlotsheni ezinongiwe. Iphrotheni yerayisi ensundu ingaba nokuthungwa okusanhlamvu okuncane kanye nokunambitheka okuhlukile, okungase kudingeke ukuthi abanye abantu bazivumelanise nakho. Kodwa-ke, imikhiqizo eminingi yesimanje yamaprotheni yerayisi ensundu ithuthuke kakhulu ekunambithekeni nasekuthungeni.

Ubuningi Bezakhamzimba:

Nakuba womabili amaprotheni enikeza izinzuzo zawo ezihlukile, amaprotheni erayisi elinsundu avame ukuza nezakhamzimba ezengeziwe. Ngokwemvelo aqukethe i-fiber, engekho ku-whey protein, futhi angagcina amanye amavithamini namaminerali akhona erayisini elinsundu.

Izindleko Nokutholakala:

Ngokomlando, iphrotheni ye-whey ibilokhu itholakala kabanzi futhi ivame ukubiza kancane kunephrotheni yelayisi elinsundu. Kodwa-ke, njengoba isidingo samaprotheni asekelwe ezitshalweni sikhule, iphrotheni yelayisi elinsundu isitholakale kalula futhi inentengo encintisanayo.

Ekuphetheni, yize iphrotheni ye-whey inezinzuzo ezithile, iphrotheni yerayisi elinsundu iyindlela engcono kakhulu. Inikeza izinzuzo ezifanayo zokwakha nokululama kwemisipha, kanye nezinzuzo ezengeziwe zokuba yisisekelo sezitshalo, ukungabi namagciwane emzimbeni, futhi okungenzeka kube nobungane nemvelo. Ukukhetha phakathi kwalokhu okubili kuvame ukwehla ngokuya ngokuthanda kokudla komuntu ngamunye, ukungezwani komzimba, kanye nokucatshangelwa kokuziphatha.

 

Yiziphi Izinzuzo Zempilo Zokudla Iprotheni Yelayisi Elinsundu Elingokwemvelo?

Iphrotheni yelayisi ensundu ephilayoinikeza izinzuzo eziningi zezempilo, okwenza kube ukukhetha okuhle kakhulu kulabo abafuna ukuthuthukisa inhlalakahle yabo iyonke ngesengezo sabo samaprotheni. Ake sihlole izinzuzo eziningi zokufaka le phrotheni esuselwa ezitshalweni ekudleni kwakho.

Ukukhula Nokunakekelwa Kwemisipha:

Esinye sezizathu eziyinhloko ezenza abantu baphendukele ezithasiseleni zamaprotheni ukusekela ukukhula kwemisipha nokugcinwa kwayo. Iphrotheni yelayisi elinsundu elingokwemvelo iboniswe ukuthi iyasebenza kulokhu. Ucwaningo olushicilelwe kuyi-Nutrition Journal luthole ukuthi i-isolate yeprotheni yelayisi yayisebenza kahle njengeprotheni ye-whey ekusekeleni ukukhula kwemisipha kanye nokuzuza kwamandla lapho idliwa ngemva kokuzivocavoca kokumelana. Lokhu kwenza kube inketho enhle kakhulu kubasubathi, abakhi bomzimba, nanoma ubani ofuna ukugcina noma ukwandisa isisindo semisipha yakhe.

Ukuphathwa Kwesisindo:

Amaprotheni adlala indima ebalulekile ekulawuleni isisindo, futhi amaprotheni erayisi elinsundu awahlukile. Ukudla okunamaphrotheni amaningi kuye kwahlotshaniswa nokwanda kokusutha, okusiza ukunciphisa ukudla okunama-calories amaningi. Okuqukethwe kwefayibha kuprotheni yerayisi elinsundu nakho kungasiza ekuzizweni ugcwele, okungenzeka kusize ekulawuleni isisindo. Ngaphezu kwalokho, umphumela wokushisa weprotheni - amandla adingekayo ukuze igaywe futhi icutshungulwe - uphakeme kunowamafutha noma ama-carbohydrate, okungase kuthuthukise ukusebenza komzimba.

Impilo Yenhliziyo:

Iphrotheni yelayisi ensundu ephilayoingasiza empilweni yenhliziyo ngezindlela eziningana. Okokuqala, njengeprotheni esekelwe ezitshalweni, ayinayo i-cholesterol ngokwemvelo, okwenza kube inketho evumelana nenhliziyo uma kuqhathaniswa namanye amaprotheni asekelwe ezilwaneni. Ngaphezu kwalokho, ezinye izifundo ziphakamise ukuthi amaprotheni ezitshalo angasiza ekwehliseni umfutho wegazi futhi anciphise ingozi yesifo senhliziyo. Okuqukethwe kwefayibha kuprotheni yelayisi elinsundu nakho kungasiza empilweni yenhliziyo ngokusiza ekugcineni amazinga e-cholesterol anempilo.

Ukulawulwa Koshukela Egazini:

Ukusetshenziswa kwamaprotheni, okuhlanganisa neprotheyini yelayisi elinsundu, kungasiza ekulawuleni amazinga kashukela egazini. Amaprotheni anciphisa ukumuncwa kwama-carbohydrate, okungasiza ekuvimbeleni ukwanda okusheshayo koshukela egazini. Lokhu kwenza iphrotheyini yelayisi elinsundu ibe yindlela enhle kulabo abaphatha isifo sikashukela noma abazama ukugcina amazinga kashukela egazini azinzile.

Impilo Yokugaya Ukudla:

Iphrotheni yelayisi elinsundu elingokwemvelo ivame ukubekezelelwa kahle yilabo abanezinhlelo zokugaya ezibucayi. Ngokwemvelo ayinazo izinto ezibangela ukungezwani komzimba ezifana nobisi, i-soy, ne-gluten, okwenza kube inketho efanelekile kubantu abanokuzwela kokudla. Okuqukethwe kwefayibha kuphrotheni yelayisi elinsundu nakho kungasekela impilo yokugaya ukudla ngokukhuthaza ukuhamba kwamathumbu njalo nokunikeza amabhaktheriya awusizo emathunjini.

Izakhiwo ze-Antioxidant:

Ilayisi elinsundu liqukethe ama-antioxidants ahlukahlukene, amanye awo angagcinwa ku-protein isolate. Lawa ma-antioxidants angasiza ekuvikeleni amaseli ekulimaleni okubangelwa ama-free radicals, okungenzeka anciphise ingozi yezifo ezahlukahlukene ezingamahlalakhona futhi asekele impilo iyonke.

Izinzuzo Zemvelo:

Nakuba kungeyona inzuzo eqondile empilweni, ukukhetha iphrotheni yelayisi elinsundu elingokwemvelo kungasiza empilweni yemvelo. Imikhuba yokulima engokwemvelo igwema ukusetshenziswa kwezibulala-zinambuzane zokwenziwa kanye nomanyolo, okungaba wusizo empilweni yomhlabathi kanye nokuhlukahluka kwezinto eziphilayo. Lokhu, kungaholela ezitshalweni ezigcwele izakhamzimba kanye nemvelo enempilo iyonke.

Ukuguquguquka Kokudla:

Iphrotheni yelayisi elinsundu elingokwemvelo isebenziseka ngezindlela eziningi kakhulu futhi ingafakwa kalula ekudleni okuhlukahlukene. Ifanele abantu abangadli inyama, abadla imifino, nalabo abalandela ukudla okungenagluten noma okungenabisi. Lokhu kuguquguquka kwenza kube lula ngabantu abanemikhawulo yokudla ukuhlangabezana nezidingo zabo zamaprotheni ngaphandle kokubeka engcupheni izinketho zabo zokudla.

Ekuphetheni,iphrotheni yelayisi ensundu ephilayoinikeza izinzuzo eziningi zezempilo, kusukela ekusekeleni ukukhula kwemisipha kanye nokuphathwa kwesisindo kuya ekukhuthazeni impilo yenhliziyo kanye nenhlalakahle yokugaya ukudla. Imvelo yayo esekelwe ezitshalweni, kuhlanganiswe nephrofayili yayo yokudla okunempilo kanye nokuguquguquka kwayo, iyenza ibe yisinqumo esihle kakhulu kulabo abafuna ukuthuthukisa impilo yabo ngesengezo sabo samaprotheni. Njenganoma yikuphi ukushintsha kokudla, kuhlale kunconywa ukubonisana nochwepheshe wezempilo noma isazi sokudla esibhalisiwe ukuqinisekisa ukuthi iphrotheni yelayisi elinsundu elingokwemvelo ihambisana nezidingo zakho zezempilo kanye nemigomo yakho.

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