10 Nā pono olakino e pili ana i ka olakino Whey Protein

Anter

• 1. ʻO Whey kahi kumu maikaʻi loa o ka protein kiʻekiʻe
• 2. Paipai ka Whey Protein i ka ulu ʻana o ka mākala
• 3. Whey Protein E hiki ke hoʻohaʻahaʻa i ke koko
• 4. Hiki i ka Whey Protein ke kōkua i ka mālama ʻana i ka maʻi diabetes Type 2
• 5. Hiki i ka Whey Protein ke kōkua i ka hōʻemi ʻana i ka mumū
• 6. ʻO Whey Protein paha e lilo i mea pono no ka maʻi maʻi ʻōpala
• 7. ʻO Whey Protein e hiki ai ke hoʻonui i ka pale o ka Antioxidant Defence o ke Kino
• 8. Loaʻa paha nā hopena maikaʻi o Whey Protein i nā momona koko
• 9. ʻO Whey Protein ke Satiating kiʻekiʻe (Hoʻopiha), kahi e kōkua ai i ka hōʻemi ʻana i ka wī
• 10. Hiki i ka Whey Protein ke kōkua iā ʻoe e lilo i ka kaumaha
• Nā hopena ʻaoʻao, hana, a pehea e hoʻohana ai iā ia

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka protein Whey kekahi o nā mea kōkua i aʻo nui ʻia ma ka honua, a no ke kumu kūpono.

He waiwai nui loa kona meaʻai, a ua hōʻike ʻia nā noiʻi ʻepekema i nā pono olakino he nui.

Eia nā pono olakino 10 o ka protein whey i kākoʻo ʻia e ka noiʻi kanaka.

1. ʻO Whey kahi kumu maikaʻi loa o ka protein kiʻekiʻe

ʻO ka protein Whey ka mahele protein o ka whey, kahi wai e hoʻokaʻawale ʻia mai ka waiū i ka hana ʻana o ka tī.

He piha piha ia, protein kiʻekiʻe, piha i nā amino acid pono a pau.

Eia hou, he digestible loa ia, komo i loko o ka ʻōpū ke hoʻohālikelike koke ʻia i nā ʻano protein ʻē aʻe ().

Hana kēia mau ʻano i kekahi o nā kumuʻai maikaʻi loa o ka protein i loaʻa.

Aia he ʻekolu mau ʻano nui o ka pauka protein whey, concentrate (WPC), hoʻokaʻawale (WPI), a me hydrolyzate (WPH).

ʻO Concentrate ka ʻano maʻamau, a ʻo ia hoʻi ka mea haʻahaʻa loa.

Ma ke ʻano he mea hoʻopiha papaʻai, makemake nui ʻia ka protein whey i waena o nā poʻe hoʻoikaika kino, nā mea pāʻani, a me nā poʻe ʻē aʻe e makemake i nā protein hou i kā lākou papaʻai.

He waiwai maikaʻi loa ka protein Whey, a ʻo ia kekahi o nā kumuʻai maikaʻi loa o ka protein kiʻekiʻe. He digestible ia, a komo koke i ka hoʻohālikelike ʻia i nā protein ʻē aʻe.

2. Paipai ka Whey Protein i ka ulu ʻana o ka mākala

E hōʻole maoli ka nui o ka mākala me ka makahiki.

Alakaʻi maʻamau kēia i ka loaʻa momona a hāpai i ka makaʻu o nā maʻi maʻi mau.

Eia nō naʻe, hiki ke hoʻolohi, pale ʻia, a hoʻohuli ʻia paha kēia hoʻololi maikaʻi ʻole i ke ʻano o ke kino i kahi hui o ka hoʻomaʻamaʻa ikaika a me ka meaʻai kūpono.

ʻO ka hoʻomaʻamaʻa ikaika i hui pū ʻia me ka ʻai ʻana o nā meaʻai protein kiʻekiʻe a i ʻole nā ​​protein supplement i hōʻike ʻia he kumu pale pale maikaʻi ().

ʻO ke ʻano pono nā kumu waiwai protein kiʻekiʻe, e like me ka whey, kahi waiwai i loko o ka lālā amino acid i kapa ʻia ʻo leucine.

ʻO Leucine ka mea hoʻonui-ulu (anabolic) o nā amino acid ().

No kēia kumu, maikaʻi ka protein whey no ka pale ʻana i ka nalowale o nā mākala e pili ana i ka makahiki, a no ka hoʻomaikaʻi ʻana i ka ikaika a me kahi kino maikaʻi ke nānā aku ().

No ka ulu ʻana o nā mākala, hōʻike ʻia ka protein protein ʻoi aku ka maikaʻi ma mua o ka hoʻohālikelike ʻia me nā ʻano protein ʻē aʻe, e like me ka casein a me ka soy (,,).

Eia nō naʻe, inā ʻaʻole e nalo kāu papaʻai i ka protein, ʻaʻole paha e hoʻololi iki kahi mea hoʻopiha.

ʻOi aku ka maikaʻi o ka protein Whey no ka paipai ʻana i ka ulu ʻana o ka mākala a mālama ʻia ke hui pū ʻia me ka hoʻomaʻamaʻa ikaika.

3. Whey Protein E hiki ke hoʻohaʻahaʻa i ke koko

ʻO ke koko kiʻekiʻe kiʻekiʻe (hypertension) kekahi o nā mea nui i hiki i ka maʻi puʻuwai.

Ua hoʻopili nā noiʻi he nui i ka ʻai ʻana o nā huahana waiū me ka hoʻēmi ʻana i ke koko (,,,).

Ua hāʻawi ʻia kēia hopena i kahi ʻohana peptides bioactive i ka waiū waiū, i kapa ʻia ʻo "nā angiotensin-hoʻololi-i nā ʻenekope kūpale" (ACE-inhibitors) (,, 13).

I nā protein whey, kapa ʻia nā mea kāohi ACE i nā lactokinins (). Ua hōʻike ʻia kekahi mau noiʻi holoholona i kā lākou hopena maikaʻi i ke kaomi koko (,).

Ua ʻimi kahi helu palena o nā noiʻi kanaka i ka hopena o nā protein whey i ke kaomi koko, a he nui nā loea e noʻonoʻo i nā hōʻike he mea ʻole.

Ua hōʻike ʻia kahi noiʻi i loko o ka poʻe kaumaha loa i ka hoʻopili ʻia ʻana o ka protein whey, 54 g / lā no 12 mau pule, hoʻohaʻahaʻa ʻia ke kaomi systolic e 4%. ʻO nā proteins waiū ʻē aʻe (casein) i loaʻa nā hopena like ().

Kākoʻo ʻia kēia mea e kahi noiʻi ʻē aʻe i loaʻa nā hopena koʻikoʻi ke hāʻawi ʻia nā mea komo i ka protein protein whey (22 g / lā) no 6 mau pule.

Eia naʻe, ua hoʻemi ke kaomi koko wale nō i nā mea i loaʻa ke kiʻekiʻe o ke koko a kiʻekiʻe paha e hoʻomaka me (18).

ʻAʻole ʻike ʻia nā hopena koʻikoʻi i ke kaomi koko i kahi noiʻi i hoʻohana i nā haʻahaʻa haʻahaʻa o ka protein whey (ma lalo o 3.25 g / lā) i kāwili ʻia i ka waiū inu ().

Hiki i nā proteins Whey ke hoʻohaʻahaʻa i ke kahe o ke koko i ka poʻe me ke koko kiʻekiʻe. Loaʻa kēia i nā peptides bioactive i kapa ʻia ʻo lactokinins.

4. Hiki i ka Whey Protein ke kōkua i ka mālama ʻana i ka maʻi diabetes Type 2

ʻAno 2 diabetes he maʻi maʻi mau ia e ke kiʻekiʻe o ke kō kō a me ka hana maikaʻi ʻole o ka insulin.

ʻO ka insulin ka hone i manaʻo ʻia e hoʻoulu ai i ka lawe ʻana o ke kō i loko o nā hunaola, e waiho ana i loko o nā palena olakino.

Ua loaʻa ka maikaʻi o ka protein Whey i ka hoʻohaʻahaʻa ʻana i ke kō kō, e hoʻonui ana i nā pae o ka insulin a me ka ʻike i kāna hopena (,,).

Ke hoʻohālikelike ʻia me nā kumuwaiwai ʻē aʻe o ke protein, e like me ka hua keʻokeʻo a iʻa paha, aia ka pūlima whey me ka lima kiʻekiʻe (,).

Hiki ke hoʻohālikelike ʻia kēia mau waiwai o ka protein whey i nā lāʻau diabetic, e like me sulfonylurea ().

A ʻo kahi hopena, hiki ke hoʻohana pono ʻia ka protein whey ma ke ʻano he hoʻoponopono kōkua no ka maʻi diabetes type 2.

Lawe ʻia kahi kōpena whey protein ma mua a i ʻole me kahi pāʻina ʻaihue kiʻekiʻe i hōʻike ʻia i ke kō i ke kō i nā kānaka olakino a me nā diabetic ʻano 2 ().

Maikaʻi ka protein Whey i ka hoʻohaʻahaʻa ʻana i nā pae kō kō, keu hoʻi i ka wā i lawe ʻia ai ma mua a i ʻole me nā meaʻai kiʻekiʻe-carb. He mea kūpono paha ia no nā poʻe me ka maʻi diabetes type 2.

5. Hiki i ka Whey Protein ke kōkua i ka hōʻemi ʻana i ka mumū

ʻO ka mumū kahi ʻāpana o ka pane o ke kino i ka pohō. He pōmaikaʻi ka puhī wā pōkole, akā ma lalo o kekahi mau hanana hiki ke lilo i mea mau.

Hiki ke hōʻeha ʻia ka mumū mau, a he kumu pilikia ia no nā maʻi he nui. Hōʻike paha ia i nā pilikia olakino a i ʻole nā ​​ʻano nohona maikaʻi ʻole.

Ua ʻike ʻia kahi noiʻi loiloi nui i nā kaha kiʻekiʻe o nā mea kōkua whey protein i hoʻoliʻiliʻi nui ʻia me ka protein C-reactive (CRP), kahi māka nui o ka laha i ke kino ().

Ua hōʻike ʻia nā kaha kiʻekiʻe o ka protein whey e hoʻemi i nā kiʻekiʻe o ke koko o ka protein C-reactive, e hōʻike ana hiki ke kōkua i ka hōʻemi ʻana i ka lī.

6. ʻO Whey Protein paha e lilo i mea pono no ka maʻi maʻi ʻōpala

ʻO ka maʻi ʻōpū o ke kīpē kahi ʻano i hōʻike ʻia e ka hoʻowahāwahā mau ʻana i ka uhi o ka tract digestive.

He manawa hui ia no ka maʻi o Crohn a me ka ulcerative colitis.

I nā koʻokoʻo ʻelua a me nā kānaka, ua loaʻa ka hopena maikaʻi o ka protein protein i loaʻa nā hopena maikaʻi i ka maʻi ʻōpū.

Eia nō naʻe, nāwaliwali nā hōʻike i loaʻa a pono ʻia nā noiʻi hou ma mua o ka hiki ʻana i nā hoʻopiʻi ikaika ke hana ʻia.

Loaʻa paha nā hopena maikaʻi o ka lāʻau Whey protein i ka maʻi ʻōpū.

7. ʻO Whey Protein e hiki ai ke hoʻonui i ka pale o ka Antioxidant Defence o ke Kino

ʻO nā Antioxidant he mau mea e kūʻē i ka oxidation i loko o ke kino, e hoʻēmi ana i ke koʻikoʻi oxidative a ʻoki ʻana i ka makaʻu o nā maʻi maʻi like ʻole.

ʻO kekahi o nā antioxidant nui i loko o ke kanaka ka glutathione.

ʻAʻole like me ka nui o nā antioxidant i loaʻa iā mākou mai ka papaʻai, hoʻopuka ʻia e glutathione e ke kino.

I ke kino, pili ka hana ʻana i ka glutathione i ka lako o kekahi mau amino acid, e like me cysteine, i kekahi manawa no ka lako palena ʻole.

No kēia kumu, ʻo nā meaʻai kiʻekiʻe-cysteine, e like me ka protein whey, hiki ke hoʻonui i nā pale antioxidant kūlohelohe o ke kino (,).

Ua ʻike kekahi mau ʻano noiʻi i loko o nā kānaka a me nā koʻokoʻo he hiki i nā proteins whey ke hōʻemi i ke koʻikoʻi oxidative a hoʻonui i nā pae o ka glutathione (,,,).

Hiki i ka Whey protein supplementation ke hoʻoikaika i nā pale antioksant o ke kino e ka hoʻolaha ʻana i ka hoʻokumu ʻana o glutathione, kekahi o nā antioxidant nui o ke kino.

8. Loaʻa paha nā hopena maikaʻi o Whey Protein i nā momona koko

ʻO ke kōpaʻa kiʻekiʻe, ʻoi loa ʻo ka LDL cholesterol, kahi mea pilikia no ka maʻi puʻuwai.

I hoʻokahi o nā noi ʻana i nā kānaka kaupaona kaupaona, he 54 gram o ka protein whey i kēlā me kēia lā, no 12 mau pule, ua alakaʻi ʻia i kahi hōʻemi nui o ka nui a me ka LDL (ka "maikaʻi") kolesterol ().

ʻAʻole i loaʻa nā noiʻi ʻē aʻe i nā hopena e like me ke kaukā koko (18,), akā no ka ʻole o ka hopena ma muli o nā ʻokoʻa i ka hoʻolālā hoʻopaʻa.

Pono nā noiʻi hou aʻe ma mua o ka hoʻoholo ʻana.

ʻO ka wā lōʻihi, ke kōkō ʻana i ka protein protein haʻahaʻa hiki ke hoʻohaʻahaʻa i nā pae kolesterol. Ua kaupalena ʻia nā hōʻike ma kēia wahi.

9. ʻO Whey Protein ke Satiating kiʻekiʻe (Hoʻopiha), kahi e kōkua ai i ka hōʻemi ʻana i ka wī

ʻO Satiety kahi manawa i hoʻohana ʻia e wehewehe i ka manaʻo o ka piha a mākou i ʻike ai ma hope o ka ʻai ʻana i kahi pāʻina.

ʻO ia ka ʻaoʻao ʻē aʻe o ka makemake a me ka pōloli, a pono e kāohi i ka ʻiʻini i ka meaʻai a me ka makemake e ʻai.

ʻOi aku ka māʻona o kekahi mau meaʻai ma mua o nā mea ʻē aʻe, kahi hopena i hoʻopili ʻia e kekahi o kā lākou macronutrient (protein, carb, fat).

ʻO ka protein ka mea i piha ka hoʻopiha piha ʻana o nā macronutrients ʻekolu ().

Eia nō naʻe, ʻaʻole like ka hopena o nā protein āpau i ka māʻona. ʻOi aku ka māʻona o ka protein Whey ma mua o nā ʻano protein, e like me ka casein a me ka soy (,).

Hoʻohana kēia mau waiwai i mea pono no ka poʻe e pono e ʻai i nā calorie ʻuʻuku a lilo i ka paona.

Hoʻomaʻaka loa (hoʻopiha) ka protein Whey, ʻoi aku ma mua o nā ʻano protein. Hana kēia i mea hoʻohui pono i ka papaʻai kaumaha.

10. Hiki i ka Whey Protein ke kōkua iā ʻoe e lilo i ka kaumaha

ʻO ka hoʻonui ʻia ʻana o ka protein i kahi papa hana hoʻohaʻahaʻa kaumaha i ʻike ʻia (,,).

Hiki i ka ʻai ʻana i nā protein ke hoʻonui i ka lilo ʻana o ka momona i:

• Ke kāohi nei i ka makemake, e alakaʻi ana i ka hōʻemi ʻana i ka ʻai calorie ().
• ʻO ka hoʻonui ʻana i ka metabolism, kōkua iā ʻoe e kuni i ka nui o nā calorie (,).
• Ke kōkua nei e mālama i ka nui o nā mākala ke lilo ka kaumaha ().

Hōʻike ʻia ka maikaʻi o ka protein Whey, a he hopena ʻoi aku paha i ka puhi ʻana i ka momona a me ka māʻona ke hoʻohālikelike ʻia me nā ʻano protein ʻē aʻe (,,,,).

ʻO ka ʻai ʻana o ka protein he ala maikaʻi loa ia e lilo ai ka paona, a hōʻike kekahi mau noiʻi e loaʻa paha i nā hopena ʻoi aku ka nui o nā protein ma mua o nā ʻano protein.

Nā hopena ʻaoʻao, hana, a pehea e hoʻohana ai iā ia

Maʻalahi loa ka protein Whey e hoʻohui i ka papaʻai.

Kūʻai ʻia aku ma ke ʻano he pauka i hiki ke hoʻohui ʻia i nā mea leʻaleʻa, nā yogurts, a i ʻole hoʻopili wale ʻia me ka wai a i ʻole ka waiū. Aia kekahi koho ākea ma Amazon.

25-50 gram i kēlā me kēia lā (1-2 scoops) kahi lāʻau i koi pinepine ʻia, akā e ʻike pono e hāhai i nā ʻōkuhi ma nā ʻōpala.

E hoʻomanaʻo i ka lawe ʻole ʻana i nā protein i mea ʻole. Hiki i ke kino ke hoʻohana i kahi nui o ka protein i kahi manawa i hāʻawi ʻia.

Hiki i ka ʻai nui ke kumu i nā pilikia digestive, e like me ka nausea, ʻeha, bloating, cramping, flatulence, a me ka diarrhea.

Eia nō naʻe, hoʻomanawanui maikaʻi ʻia ka ʻai kaulike o nā mea kōkua whey protein e ka hapa nui o nā kānaka, me kahi mau hoʻokoe.

Inā he lactose intolerant ʻoe, ʻoi aku ka maikaʻi o ka hydry protein hydry a i ʻole hoʻokaʻawale ʻia ma mua o ka noʻonoʻo. Inā loaʻa iā ʻoe ka pilikia o ke ake a me ka puʻuwai, a laila e nīnau me ke kauka ma mua o ka lawe ʻana i kahi waihona protein.

I ka hopena o ka lā, ʻaʻole wale ka protein whey i ala kūpono e hoʻonui ai i kāu ʻai protein, loaʻa paha iā ia kekahi pōmaikaʻi olakino ikaika.