ʻOi paha ka nui o nā kumu lāʻau Whey i nā ʻaoʻao?

Anter

• He aha ka Whey Protein?
• Hoʻokumu paha ia i nā pilikia Digestive
• Hiki i kekahi poʻe ke lilo i mea āpau i ka Whey Protein
• Hiki iā ia ke kumu i ka Constipation a me nā Deficiencies Nutritional?
• Hiki iā Whey Protein ke hōʻino i kāu mau hakuʻala?
• Hiki iā ia ke hōʻino i kou ake?
• Hiki iā Whey Protein ke kumu i ka Osteoporosis?
• Ehia mau mea āu e lawe ai?
• Ka Laina Lalo

ʻO ka protein Whey kekahi o nā mea hoʻopihapiha i makemake nui ʻia ma ka honua.

Akā ʻoiai he nui nā pono olakino, aia kekahi mau hoʻopaʻapaʻa e pili ana i kona palekana.

Wahi a kekahi, ʻo ka nui o ka protein whey hiki ke hōʻino i nā puʻupaʻa a me ke akepaʻa a hiki i ka osteoporosis.

Hāʻawi kēia ʻatikala i kahi loiloi hōʻike hōʻike e pili ana i ka palekana o ka protein whey a me nā hopena ʻaoʻao.

He aha ka Whey Protein?

ʻO ka protein Whey kahi mea makemake nui i ka hoʻoikaika kino a me ka papaʻai.

Hana ʻia ia mai ka whey, ʻo ia ka wai e hoʻokaʻawale ʻia mai ka waiū i ka wā o ka hana ʻana i ka tī. Hoʻomaʻemaʻe ʻia ka whey, hoʻomaʻemaʻe ʻia a hoʻomaloʻo ʻia i loko o ka pauka protein protein.

Aia he ʻekolu ʻano nui o ka protein protein whey. ʻO ka ʻokoʻa nui ma waena o lākou pehea e hana ai ().

• ʻO ka protein protein Whey: Loaʻa he 70-80% protein i loko. ʻO ia ka ʻano maʻamau o ka protein whey a ʻoi aku ka nui o ka lactose, ka momona a me nā minelala mai ka waiū.
• Hoʻokaʻawale ka protein Whey: Loaʻa nā 90% protein a ʻoi aku paha. ʻOi aku ka hoʻomaʻemaʻe a ʻoi aku ka liʻiliʻi o ka lactose a me ka momona, akā ʻoi aku ka liʻiliʻi o nā mineral pono.
• Whey kumuʻiʻo hydrolyzate: Ua lawe mua ʻia kēia palapala, e ʻae nei i kou kino e komo i ka wikiwiki.

He koho i makemake nui ʻia ka Whey protein ma waena o nā mea pāʻani, nā poʻe hoʻoikaika kino a me ka poʻe e makemake ana e kūkulu i nā mākala a i ʻole e lilo ka kaumaha.

Hōʻike nā haʻawina hiki iā ia ke kōkua iā ʻoe e hoʻōla mai ka hoʻoikaika kino, kūkulu i ka mākala a me ka ikaika a hiki i ka lilo ʻana o ke kaupaona ma o ka hōʻemi ʻana i kou makemake a hoʻonui i kāu metabolism (,,).

ʻO ka protein Whey kahi kumu piha o ka protein, ʻo ia hoʻi aia i loko o nā amino acid pono. ʻAʻole hiki i kou kino ke hana i nā amino acid pono, no laila he mea nui e lawa ka lawa o ia mau mea mai kāu papaʻai.

Hiki iā ʻoe ke lawe maʻalahi i ka protein whey ma ka hoʻohuihui ʻana iā ia me ka wai a i ʻole kahi wai āu e koho ai.

ʻOiai nā pōmaikaʻi olakino, hopohopo kekahi poʻe i kona palekana.

Wahi a ia, palekana ka whey protein no ka hapanui o ka poʻe a me kahi ala kūpono e hoʻonui ai i kāu protein.

Hōʻuluʻulu Manaʻo: Palekana ʻo Whey protein a hiki ke kōkua iā ʻoe e kūkulu i ka mākala a me ka ikaika, lilo i ka paona, hoʻoliʻiliʻi i kou makemake a hoʻonui i kāu metabolism.

Hoʻokumu paha ia i nā pilikia Digestive

ʻO ka hapa nui o nā hopena o ka protein whey e pili ana i ka digestion.

Loaʻa i kekahi poʻe ka pilikia i ka ʻeli ʻana i ka protein whey a ʻike i nā ʻōuli e like me ka bloating, gas, cramp ʻōpū a me ka diarrhea (5).

Akā ʻo ka hapa nui o kēia mau hopena i pili i ka lactose intolerance.

ʻO ka lactose ka pahū nui i ka protein whey. ʻO ka poʻe lactose intolerant ʻaʻole hana lawa i ka lactase enzyme, kahi e pono ai i kou kino e lactose (5).

Eia kekahi, lactose intolerance he mea maʻamau a hiki ke hoʻopili i 75% o ka poʻe ma ka honua holoʻokoʻa ().

Inā ʻaʻole ʻoe e hoʻomanawanui i ka lactose, e hoʻāʻo e hoʻololi i kahi pāmū hoʻokaʻawale whey protein.

Hoʻomaʻemaʻe hou ʻia ka Whey protein isolate, me ka liʻiliʻi o ka momona a me ka lactose ma mua o ka protein whey protein. Hiki i nā poʻe me ka ʻole o ka lactose ke lawe palekana i ka whey protein isolate ().

ʻOkoʻa, e hoʻāʻo i kahi pauka protein waiū ʻole, e like me ka soy, ka pī, ka hua manu, ka laiki a me ka protein hemp.

Hōʻuluʻulu Manaʻo: Hiki i ka protein Whey ke kumu i nā hōʻailona hōʻoluʻolu ʻole i ka poʻe me ka hoʻomanawanui ʻole o ka lactose. Inā ʻike ʻoe i nā ʻōuli hōʻoluʻolu ʻole, e hoʻāʻo e hoʻololi i ka whey hoʻokaʻawale i ka pauka a i ʻole ka pauka proteinola ʻole.

Hiki i kekahi poʻe ke lilo i mea āpau i ka Whey Protein

Ma muli o ka hele mai o ka protein whey mai ka waiū o ka bipi, hiki i nā poʻe me ka maʻi ʻaʻai waiū o ka bipi ke maʻi āpau iā ia.

Eia nō naʻe, laha ʻole ka maʻi hānai waiū o ka bipi i nā mākua, ʻoiai ʻo 90% o ka poʻe me nā maʻi maʻi waiū o ka bipi e ulu aʻe iā lākou i ka makahiki ʻekolu ().

Hiki paha i nā ʻōuli o ke alapiʻi waiū o ka bipi ke komo i nā hives, nā ʻino, ka pehu ʻana o ka maka, ka ʻāʻī a me ke alelo a me ka ihu a i ʻole ka ihu (9).

I kekahi mau hihia, hiki i ka allergy waiu o ka bipi ke hoʻonāuki i ka anaphylaxis, kahi hopena maʻi ʻino a weliweli hoʻi i ke ola.

Eia hou, he mea pono e hoʻomanaʻo ʻia he kākaʻikahi ka maʻi ʻaʻai waiū o ka bipi i nā mākua, akā hiki ke loaʻa nā hopena koʻikoʻi.

Eia kekahi, ʻaʻole pono e huikau kahi allergy i ka protein whey me ka hoʻomanawanui ʻole o ka lactose.

Hana ka hapa nui o nā maʻi āpau ke hana ke kino i kahi pane pale i kahi protein. Eia nō naʻe, pili i ke ahonui e ka hemahema o ka enzyme a ʻaʻole pili i ka ʻōnaehana pale (10).

Inā loaʻa iā ʻoe kahi alapiʻi pūmua waiū o ka bipi, e hoʻāʻo i kahi pauka protein waiū ʻole, e like me ka soy, ka pī, ka hua manu, ka laiki a me ka protein hemp.

Inā ʻaʻole ʻoe e kānalua inā no kāu allergy a i ʻole ke ahonui, ʻoi aku ka maikaʻi e nānā me kāu kauka.

Hōʻuluʻulu Manaʻo: ʻO nā mea āpau i ka waiū o ka bipi he maʻi pū kekahi paha i ka protein whey. Eia nō naʻe, kākaʻikahi loa nā maʻi maʻi o ka waiū o nā bipi i nā mākua.

Hiki iā ia ke kumu i ka Constipation a me nā Deficiencies Nutritional?

ʻAʻole ka hopena Constipation kahi hopena hopena maʻamau o ka protein whey.

No kekahi mau kānaka, hiki i kahi lactose intolerance ke kumu i ka paʻa paʻa ʻana e ka hoʻolōʻihi ʻana i ka neʻe ʻana o ka ʻōpū (, 12).

Eia nō naʻe, ʻoi aku ka hopena o ka constipation ke ʻai ka poʻe i nā hua liʻiliʻi a me nā mea kanu no ka makemake i ka protein whey, keu hoʻi i ka wā o ka papaʻai momona haʻahaʻa.

ʻO nā hua a me nā huaʻai kahi kumu nui o ka fiber, kahi e kōkua ai i ka noho ʻana a hāpai i ka neʻe ʻana o ka ʻōpū mau ().

Inā manaʻo ʻoe ʻo ka protein whey ka mea e paʻa ai iā ʻoe, e nānā inā ʻoe e ʻai i nā hua a me nā mea kanu. Hiki iā ʻoe ke hoʻāʻo i ka lawe ʻana i kahi pākuʻi fiber i hiki ke hoʻoheheʻe ʻia

ʻO kekahi kumu e hoʻololi ai i nā meaʻai āpau me ka protein whey kahi manaʻo maikaʻi ʻole no ka mea e hoʻonui paha ia i kāu makaʻu o nā hemahema nutrient.

ʻO nā meaʻai āpau, ʻo ia hoʻi nā huaʻai a me nā mea kanu, waiwai nui i ka momona a piha i nā ʻano minelala e pono ai ke olakino maikaʻi.

No laila, he mea nui e hoʻomau i ka ʻai ʻana i ka papaʻai kaulike ke lawe nei ʻoe i ka protein whey.

Hōʻuluʻulu Manaʻo: Hiki paha iā ʻoe ke makaʻu i ka paʻa paʻa a me nā hemahema o ka momona inā pani ʻoe i nā hua a me nā mea kanu i kāu papaʻai me ka protein whey. Hiki i ka ʻai ʻana i ka papaʻai kaulike ke kōkua i ke pale ʻana i kēia mau hopena.

Hiki iā Whey Protein ke hōʻino i kāu mau hakuʻala?

Hiki i ka ʻai ʻana i kahi pānaina protein kiʻekiʻe ke hāpai i ke kaomi i loko o nā puʻupaʻa a hoʻolilo iā lākou e kānana i ke koko ma mua o ka maʻamau (14,).

Eia naʻe, ʻaʻole ia he manaʻo e hōʻino kaʻai nui-protein i nā puʻupaʻa.

ʻO ka ʻoiaʻiʻo, hōʻike nā haʻawina he pane maʻamau kēia o ke kino a ʻaʻole ia he kumu no ka hopohopo (,).

Eia kekahi, ʻaʻohe hōʻike e hiki i ka nui o ka protein ke hōʻino i nā puʻupaʻa o ka poʻe olakino (,).

ʻO kahi laʻana, kahi loiloi piha o nā noi he 74 e pili ana i nā hopena o ka protein i nā puʻupaʻa i hoʻoholo ʻia ʻaʻohe kumu e kaohi ai i ka lawe ʻana o ka protein i nā poʻe olakino ().

ʻLelo ʻia, aia he hōʻike e hiki ai i ka papaʻai protein kiʻekiʻe ke lilo i mea weliweli no nā poʻe me nā maʻi puʻupaʻa.

Hōʻike nā noiʻi e hiki i kahi papaʻai protein kiʻekiʻe i nā mea me nā maʻi puʻupaʻa e hōʻino hou i nā puʻupaʻa (,).

Inā loaʻa iā ʻoe kahi maʻi hakuʻala e noho nei, a laila ʻoi aku ka maikaʻi e nānā me kāu kauka inā maikaʻi paha ka protein whey iā ʻoe.

Hōʻuluʻulu Manaʻo: ʻAʻohe mea hōʻike e hiki i ka nui o ka protein ke hōʻino i nā puʻupaʻa i ka poʻe olakino. Eia nō naʻe, e nānā ka poʻe me ke ʻano o ke kīʻaha e kū nei me kā lākou kauka e pili ana inā kūpono ka protein whey no lākou.

Hiki iā ia ke hōʻino i kou ake?

ʻAʻole hōʻike e hōʻike i ka nui o ka protein hiki ke hōʻino i ke ake i nā kānaka olakino ().

I ka ʻoiaʻiʻo, pono ka akepaʻa i ka protein e hoʻoponopono iā ia iho a hoʻololi i nā momona i lipoproteins, ʻo ia nā mole e kōkua i ka lawe ʻana i nā momona mai ke ake ().

I ke aʻo ʻana i nā wahine momona he 11, ke lawe nei i ka 60 gram o kahi kōpena protein whey i kōkua i ka hōʻemi ʻana i ka momona o ka ate ma kahi o 21% ma mua o ʻehā mau pule.

Eia kekahi, ua kōkua ia e hōʻemi i nā triglycerides koko ma kahi o 15% a me ka cholesterol ma kahi o 7% ().

Ua hōʻike ʻia kahi hōʻike hihia e hiki i kahi kāne 27 makahiki ke hōʻeha i ka hōʻino o ke ake ma hope o ka lawe ʻana i nā mea kōkua whey protein ().

Eia nō naʻe, ke lawe nei ʻo ia i nā ʻano mea hoʻohui ʻē aʻe. ʻAʻole maopopo ʻole nā ​​kauka inā lawe ʻo ia i nā anabolic steroid, hiki ke hōʻino i ke ake (24).

I ka noʻonoʻo ʻana he mau kaukani mau kānaka e lawe i ka protein whey me ka ʻole o nā pilikia o ke ake, hāʻawi kēia hihia hoʻokahi i ka lawa ʻole o nā hōʻike e hiki ai i ka protein whey ke hoʻopōʻino i ke ake.

ʻOiai, hiki i kahi ʻai protein kiʻekiʻe ke hōʻeha i ka poʻe i loaʻa i ka cirrhosis, kahi maʻi ate mau (,).

Kōkua ke akepaʻa i ke detoxify i nā mea ʻino i loko o ke koko e like me ka amonia, kahi huahana e pili ana i ka protein protein ().

I ka cirrhosis, ʻaʻole hiki i ke akepaʻa ke hana kūpono. No laila hiki i kahi ʻai protein kiʻekiʻe ke hoʻonui i nā pae amonia i loko o ke koko, i hiki ke hōʻino i ka lolo (,).

Inā loaʻa ʻoe i ka maʻi hepa, e nānā me kāu kauka ma mua o ka lawe ʻana i ka protein whey.

Hōʻuluʻulu Manaʻo: ʻAʻohe mea hōʻike i ka nui o nā protein hiki ke hōʻino i ke ake i nā kānaka olakino. Eia nō naʻe, pono ka poʻe me nā maʻi ate e nānā me kā lākou kauka e pili ana inā palekana ʻo whey protein no lākou.

Hiki iā Whey Protein ke kumu i ka Osteoporosis?

ʻO ka pilina ma waena o ka lawe ʻana o ka protein a me nā iwi i hana i kekahi mau hoʻopaʻapaʻa.

Aia kekahi hopohopo no ka nui o nā protein e hiki ai i ka calcium e hemo mai nā iwi a hoʻonui i ka makaʻi o ka osteoporosis, kahi maʻi i hōʻike ʻia e nā iwi hollow a porous (29).

No loko mai kēia manaʻo i hōʻike ʻia e hōʻike ana i kahi kiʻekiʻe o ka protein i hana i ka mimi ma kahi o ka acidic (,).

A laila, hoʻokuʻu ke kino i ka nui o nā calcium mai nā iwi e hana ma ke ʻano he pale pale a hoʻonele i nā hopena waikawa ().

Eia naʻe, ua hōʻike ʻia kahi noiʻi hou e helu ana ke kino i nā hopena o ka nalo ʻana o ka calcium ma o ka hoʻonui ʻana i ka omo calcium mai ka ʻōpū (,).

I ke kālailai ʻana o 36 mau noiʻi, ʻaʻole i loaʻa i ka ʻepekema nā hōʻike e maikaʻi ʻole ai ka nui o ka protein no ke olakino iwi.

I ka ʻoiaʻiʻo, ua hoʻoholo lākou i kaʻai ʻana i nā protein i pono no ka olakino iwi ().

Eia kekahi, ua hōʻike ʻia kekahi mau noiʻi i ka poʻe ʻelemākule, prone to osteoporosis, e ʻai i nā polokina e kōkua i ka mālama ʻana i nā iwi ikaika (,).

Hōʻuluʻulu Manaʻo: ʻAʻohe mea hōʻike e hiki i ka protein whey ke hana i ka osteoporosis. ʻO ka ʻoiaʻiʻo, hiki i ka protein protein ke kōkua i ka pale ʻana i ka maʻi.

Ehia mau mea āu e lawe ai?

Palekana ʻo Whey protein a hiki ke hoʻopau ʻia e nā poʻe he nui me ka ʻole o nā hopena ʻaoʻao.

ʻO kahi mahele i manaʻo pinepine ʻia he 1-2 scoops (25-50 gram) i kēlā me kēia lā, akā pono ʻoe e hāhai i nā ʻōkuhi lawelawe ma ka pūʻolo.

ʻAʻole hiki ke lawe i nā mea hou aʻe ma mua o kēia i nā keu keu, keu hoʻi inā ʻai ʻoe i ka protein.

Inā ʻoe e ʻike i nā hōʻailona hōʻoluʻolu e like me ka bloating, gas, cramp a i ʻole diarrhea ma hope o ka lawe ʻana i ka protein whey, e hoʻāʻo e hoʻololi i kahi pā.

ʻOkoʻa, e hoʻāʻo i kahi pauka protein waiū ʻole, e like me ka soy, ka pī, ka hua manu, ka laiki a me ka protein hemp.

Hōʻuluʻulu Manaʻo: ʻO ka lāʻau i makemake ʻia no ka protein whey i kēlā me kēia lā he 1-2 scoops (25-50 gram). Inā ʻeha ʻoe i nā hōʻailona digestive, e hoʻāʻo i kahi whey protein isolate a i ʻole ka protein protein ʻē aʻe.

Ka Laina Lalo

Palekana ʻo Whey protein a hiki i nā poʻe he nui ke lawe iā ia me ka ʻole o nā hopena maikaʻi ʻole.

Eia nō naʻe, he kumu ia no nā ʻōnaehana o ka digestive i ka poʻe me ka hoʻomanawanui ʻole o ka lactose, a ʻo nā mea maʻi i ka waiū o ka bipi e maʻi paha iā ia.

Inā ʻike ʻoe i nā hopena ʻaoʻao, e hoʻāʻo i kahi whey protein isolate a i ʻole ka protein protein ʻē aʻe.

Me kēia mau hoʻokoe wale ʻole, ʻo ka protein protein kekahi o nā mea hoʻopiha maikaʻi loa ma ka mākeke. Loaʻa iā ia kahi ʻano noiʻi e kākoʻo i kāna kūlana maikaʻi i ka ikaika a me ke kūkulu ʻana i nāʻiʻo, hoʻōla a me ka pohō kaumaha.