Shin Protein Whey yana da kyau a gare ku akan Abincin Keto? Jagorar ku ga wannan sanannen kari

Wadannan kwanaki, furotin foda yana ko'ina. Yi bincike mai sauri na Google kuma zaku sami whey, casein, hemp, chickpea, fis, soya da, ga mabukaci mai ban sha'awa, furotin cricket. Kuma hakan yana bayyana ne kawai a shafi na farko. Amma furotin whey yana da kyau a gare ku?

A zahiri, kowane furotin yana ikirarin shine mafi kyawun sunadaran. Amma mu tafi. Ba duka ba za su iya zama mafi kyau.

Duk da yake yana iya ɗaukar lokaci don FDA don tabbatar da da'awar kiwon lafiya don waɗannan kari, masu bincike ba su yi ba. Lokacin da kuka yi bitar binciken kimiyya akan furotin whey, ƙarin furotin da aka samu daga madarar saniya, yana da alama yana ɗan haske fiye da sauran.

Mahimman bayanai: Shin furotin na whey yayi kyau a gare ku?

Wataƙila kun riga kun san cewa ƙwayar cuta tana taimakawa tare da haɓaka tsoka da dawowa. Wannan protein girgiza da kuke sha a dakin motsa jiki? Watakila ya ƙunshi maganin jini.

Abin da ƙila ba ku sani ba shine fa'idodin furotin whey ba na tsoka ba. Rashin lafiya mai nauyi, lafiyar zuciya da jijiyoyin jini, aikin rigakafi, rage ciwon daji, tallafin antioxidant, lafiyar hanta - jerin suna ci gaba. Waɗannan fa'idodin sun zo, a cikin babban ɓangare, daga ɗimbin peptides da furotin da aka samu a cikin kari na whey.

Wannan jagorar yayi ƙarin bayani game da waɗannan mahadi, tare da fa'idodi da yawa (da wasu abubuwan da zasu iya haifar da illa) na ƙarin furotin whey. Don haka lokacin da wani ya tambaye ku "shin furotin whey yana da amfani a gare ku?" za ku sami kwarin gwiwa wajen ba da amsar ku.

Whey furotin foda kayan yau da kullun

Whey ba mai cin ganyayyaki ba ne kamar yadda yake fitowa daga madara, yawanci madarar saniya, amma wani lokacin yana fitowa daga tumaki ko awaki. Madara ta ƙunshi nau'ikan furotin guda biyu: casein (kimanin 80%) da whey (kimanin 20%) ( ¹ ).

Lokacin da kuka ware daskararrun madara daga ruwa, zaku sami whey (ruwan) da casein (mai ƙarfi).

Dangane da hanyar hakar da tacewa, zaku sami ɗayan samfuran uku:

• Whey protein foda: Ana amfani da shi musamman a cikin kayan abinci kuma shine mafi ƙarancin tsari na whey tare da lactose mai yawa.
• Whey Protein Concentrate (WPC): Ya zo a cikin ƙarin nau'i kuma nau'i ne mai matsakaicin matsakaici na whey tare da ƙarancin lactose.
• Whey Protein Isolate (WPI): wannan shine mafi tsantsar ƙarin nau'i tare da mafi girman taro na mahadi da sunadarai, da alamun lactose.

Kariyar sunadaran whey da aka tattauna a wannan labarin sune keɓancewar whey da farko. Idan ya zo ga furotin foda, keɓancewar furotin whey zaɓi ne mai inganci sosai. Hakanan shine mafi kyawun zaɓi ga mutanen da ke da lactose hankali.

Wannan ba magana ce ta zahiri ba. Dangane da binciken da aka buga, furotin whey shine tushen furotin mai inganci kuma mai narkewa ga ɗan adam ( ² ).

Ingancin furotin yana ɗan aunawa. Ana auna ta yadda dabba ke girma idan aka ciyar da ita wani nau'in furotin, kuma duk abin da ke sama da 2,7 yana iya narkewa sosai. Don tunani, furotin soya yana da maki 2,2, yayin da furotin na whey yana da maki 3,2, mafi girman ƙimar ingancin furotin bayan ƙwai.

Shin whey yana da sauƙin narkewa?

A fasaha, whey samfurin kiwo ne. Kuma kiwo yana da wahala ga wasu mutane su narke. Whey ware, duk da haka, bashi da mahadi guda biyu da ke da alhakin yawancin abubuwan rashin haƙuri na kiwo: lactose da casein.

• Lactose: Lactose shine sukarin madara wanda mutane da yawa (5-15% na mutanen Arewacin Turai, ta hanyar ƙima ɗaya) ba za su iya jurewa ba. Rashin haƙurin lactose yawanci yana bayyana tare da alamun narkewa kamar kumburi, kumburin ciki, gudawa, ko tashin zuciya ( ³ ).
• Casein: Wannan furotin na madara kuma yana iya haifar da alamun da ke kama da ciwon ciki zuwa gas. A wasu mutane, casein yana bayyana yana haifar da kumburin hanji ( ⁴ ). Idan ba ku yarda da kiwo da kyau ba, casein na iya zama mai laifi.

Koyaya, a cikin keɓaɓɓen foda na whey, yawancin lactose da casein ana tace su. Don haka waɗanda ke da rashin haƙuri na kiwo (ba rashin lafiyar kiwo) na iya zama cikin sa'a.

Wataƙila dalilin da ya sa jini ya sami maki 1,00 (mafi girman maki) don narkewar furotin, wanda aka auna ta hanyar bincika amino acid a cikin stool. Don tunani, baƙar fata ya zira 0,75 da alkama 0,25.

Amino acid da sauran mahadi a cikin jini

Kamar sauran furotin foda, furotin whey ya ƙunshi amino acid. Amino acid su ne tubalan ginin da suka ƙunshi dukkan ƙwayoyin furotin, da kuma tsarin kyallen jikin jiki, da suka haɗa da tsokoki, fata, gashi, da kusoshi.

Amino acid guda 9 masu mahimmanci suna nan a cikin jini, ban da amino acid mai rassa ko BCAAs masu tasowa tsokoki. Waɗannan amino acid “masu mahimmanci” ne saboda jikinka ba zai iya haɗa su da kansa ba; dole ne ku samo su daga abinci ko kari.

BCAAs suna lissafin 35% na sunadaran sunadaran a cikin ƙwayar tsoka kuma an fi sanin su don tasirin anabolic ( haɓaka haɓakawa) ⁵ ).

Akwai manyan nau'ikan BCAA guda uku: Leucine, Isoleucine, da Valine, kuma kowanne yana taka rawa wajen haɓaka tsoka da farfadowa. Daga cikin ukun, leucine shine mabuɗin mai kunna furotin na tsoka. ⁶ ) kuma an cika ruwan magani da leucine.

Whey kuma yana cike da cysteine, amino acid precursor wanda ke taimakawa samar da babban maganin antioxidant, glutathione. Don haka, cinye whey yana haɓaka samar da glutathione. ⁷ ).

Baya ga BCAAs da cysteine, ruwan magani yana ƙunshe da jerin dogon jerin abubuwan mahadi masu amfani waɗanda suka haɗa da ( ⁸ ):

• Lactoferrin
• Alpha-lactalbumin
• Beta-lactoglobulin
• Immunoglobulin (IGG, IGA)
• Lactoperoxidase
• Lysozyme

Magani don ci gaban tsoka da farfadowa

Idan kuna son ginawa da gyara tsokoki, kuna buƙatar amino acid don yawo cikin jinin ku. Kuma don haka, za ku buƙaci furotin da ya dace.

Ka tuna cewa furotin whey yana da yawa a cikin BCAAs, sauƙin narkewa, kuma an nuna shi a cikin nazarin dabba don kasancewa cikin mafi kyawun sunadaran a duniya. Don waɗannan dalilai, masu bincike suna son yin amfani da whey a cikin gwajin ɗan adam na motsa jiki da farfadowa.

Ta yaya whey ke taimaka maka gina tsoka? Yana yin haka ta hanyar haɓaka ma'aunin furotin mai kyau a cikin ƙwayar tsoka.

Ainihin, ma'auni na furotin na yanar gizo yana daidai da haɗin furotin (ginin tsoka) rage raunin furotin (rushewar tsoka) ( ⁹ ).

Wannan yana nufin cewa idan haɗin tsoka ya wuce raunin tsoka, ƙwayar tsoka za ta yi girma.

Yadda Magani ke Taimakawa Gina tsoka

Wannan shine inda furotin whey ke shigowa. A cikin binciken daya, masu bincike sun ciyar da samari masu lafiya 12 whey ko carbohydrates, sun nemi su ɗaga nauyi, sa'an nan kuma auna alamun ci gaban tsoka da farfadowa a 10 da 24 hours bayan horo.

Ƙungiyar whey-feed, idan aka kwatanta da ƙungiyar masu amfani da carbohydrate, suna da ƙarin ƙarfi da ƙarfi a kowane lokaci na lokaci bayan zaman horo ( ¹⁰ ). A cikin sa'o'i 24, ƙungiyar da aka ba da magani ta sami damar yin ƙarin maimaitawa kafin gazawar tsoka. Lokacin da yazo da farfadowa na tsoka da wasan motsa jiki, maganin magani yana aiki.

Manya tsofaffi kuma zasu iya amfana daga abubuwan anabolic na maganin. Yayin da kuke tsufa, kuna rasa ƙwayar tsoka mai mahimmanci yayin da kowace shekaru goma ke wucewa. Wannan yanayin, wanda aka sani da sarcopenia, yana ƙara haɗarin cutar rashin lafiya kuma yana rage girman rayuwa ¹¹ ).

Abin farin ciki, yana bayyana cewa horo na juriya, lokacin da aka haɗa shi tare da kariyar furotin whey, zai iya taimakawa wajen hana sarcopenia. A cikin binciken daya, masana kimiyya sun kara wa tsofaffin mata 70 maganin magani yayin shirin horar da nauyin nauyi na mako 12. Shan shan magani kafin ko bayan motsa jiki na juriya ya haifar da gagarumar nasarar tsoka ( ¹² ).

Wani rukuni na masu bincike sun nuna cewa furotin whey ya wuce casein don ci gaban tsoka a cikin maza. Sun danganta nasarar maganin ta ga mafi girman narkewar ta da kuma yawan matakan leucine. ¹³ ).

Ba abin mamaki ba ne masu gina jiki suna cinye madara mai madara. Yana da kyakkyawan abun ciki na furotin wanda ke da kyau don gina tsoka. Amma menene game da rasa nauyi?

Magani ga yawan tsoka da asarar nauyi

A cikin kyakkyawan shirin asarar nauyi, mutum ya rasa mai yayin da yake kula da ƙwayar tsoka.

Menene tabbataccen hanyar rasa nauyi? Kawai yanke akan carbohydrates, sannan ku maye gurbin waɗancan carbohydrates da mai ko furotin. Wannan, tare da kiyaye abincin caloric mai dacewa, ya kamata ya taimaka wa yawancin mutane su rasa mai.

A cikin gwaji guda, masu bincike sun shawarci mutane 65 masu kiba da su ci abinci mai yawan carbohydrate ko furotin. Bayan watanni shida, ƙungiyar masu gina jiki mai girma ta rasa nauyi fiye da ƙungiyar carbohydrate mai girma. Ba ainihin gwajin da aka sarrafa ba ne, amma har yanzu akwai wasu bayanai da za a yi la'akari da su ( ¹⁴ ).

Ga abin da ke faruwa: A cikin shirye-shiryen asarar nauyi, nau'in karin furotin yana da mahimmanci, kuma don kiyaye tsoka a lokacin waɗannan shirye-shiryen asarar nauyi, babu wani tushen furotin da aka nuna ya fi tasiri fiye da whey.

To shin maganin yana da kyau a gare ku? Da kyau, kamar yadda kuka sani, kwayar cutar ta ƙunshi leucine da yawa, mahimman BCAA don kula da tsokoki. Hakanan, yana da sauƙin narkewa fiye da yawancin sauran sunadaran.

A cikin binciken 2017, masu bincike sun dauki nauyin mata 34 da suka fito daga aikin tiyata na ciki da kuma bazuwar su don cin abinci na asarar nauyi guda biyu: rage cin abinci mai ƙarancin kalori tare da whey da ƙarancin kalori ba tare da whey ba. Matan da suka karbi kayan abinci na whey sun rasa nauyi kuma sun fi yawan kitsen jiki fiye da ƙungiyar kulawa ( ¹⁵ ).

Wani ingantaccen abincin asarar nauyi shine babban mai mai, ƙarancin abinci na ketogenic. Kuma ya zama haka furotin whey kayan aiki ne mai mahimmanci a cikin Kayan Aikin Haɓaka Nauyin Ketogenic.

Whey da abinci na ketogenic don asarar nauyi

La abincin ketogenic an san yana taimakawa mutane rasa kitse ( ¹⁶ ). Lokacin da kuka canza tushen makamashi daga glucose (carbohydrates) zuwa ketones, jikinku ba kawai yana ƙone kitsen da kuke ci ba, yana fara ƙone kitsen da aka adana.

Hakanan kuna cin ƙarancin abinci akan abincin ketogenic. Tare da cin abinci na keto, za ku zama mafi girma na dogon lokaci godiya ga ( ¹⁷ ):

• Grelin ya ragu: hormone yunwa
• Babban cholecystokinin (CCK): wani hormone da ke ɗaure ga kwakwalwarka don rage sha'awar ku
• Ragewar neuropeptide Y: mai kara kuzari mai kuzari

Ƙara mai kona

Abincin ketogenic, ta ma'anarsa, abinci ne mai yawan kitse, ƙarancin carbohydrates, da matsakaicin furotin. Amma wannan ba yana nufin ya kamata ku guji gina jiki gaba ɗaya ba. Yawancin masu cin abinci na keto suna damuwa tsarin nazarin halittu da ake kira gluconeogenesis, amma bai kamata ku kasance ba.

Protein wani muhimmin sashi ne na kowane tsarin abinci da asarar nauyi, gami da abincin keto. A haƙiƙa, kuna buƙatar matsakaicin adadin furotin don kula da ƙwanƙwasa, tsarin jikin tsoka ( ¹⁸ ). Magani ɗaya shine ƙara furotin whey a cikin abincin keto, ban da man MCT da man goro.

A cikin binciken matukin jirgi, masu bincike sun sanya mutane 25 masu lafiya a kan ɗayan abinci guda biyu: abinci na ketogenic (wanda aka haɗa da furotin whey) da abinci mai ƙarancin kalori. Kodayake ƙungiyoyin biyu sun rasa nauyi, ƙungiyar whey ketogenic sun kula da yawan ƙwayar tsoka fiye da rukunin ƙananan kalori ( ¹⁹ ). Yana da kyau a sani don Hana ɓarna tsokar tsoka yayin rage nauyi.

Wani rukuni na masu bincike sun ɗauki asarar nauyi mai haifar da abinci na keto zuwa wani matakin: ɗigon furotin whey kai tsaye a cikin sassan gastrointestinal na 188 masu kiba da aka kiyaye (ta hanyar hana carbohydrate) a cikin yanayin ketogenic mai sauƙi. A lokacin shirin na kwanaki goma, waɗannan marasa lafiya sun rasa nauyin jiki mai mahimmanci, kuma wannan shine asarar mai, ba asarar tsoka ba ( ²⁰ ).

Amma ga masu fama da rashin lafiya, kiyaye tsoka ba shine kawai amfanin maganin ba.

Magani ga cututtuka na rayuwa

Ka tuna cewa furotin whey yana taimaka maka kula da nauyin nauyi yayin asarar nauyi. Serum kuma yana bayyana yana inganta alamun metabolism, aƙalla a cikin waɗanda ke da matsalolin rayuwa, kamar kiba da ciwon sukari.

Koyaya, jira minti daya. Ashe cin furotin whey baya sa ku girma?

Wataƙila eh, idan kai ɗan girma ne ko ɗan wasa ( ²¹ ). Amma a cikin masu kiba da masu ciwon sukari nau'in 2, furotin whey yana da tasiri daban. Don fahimtar wannan tasirin, dole ne ku fahimci yadda rikice-rikice na rayuwa ke aiki.

Yadda rikice-rikice na rayuwa ke aiki

Kiba da nau'in ciwon sukari na 2 sune rikice-rikice na rayuwa waɗanda ke haifar da matsaloli tare da insulin, wanda ke daidaita matakan sukari na jini. Kuma menene ke haifar da matsaloli tare da insulin? Matsalolin hawan jini na yau da kullun.

Lokacin da kuke cin abinci mai yawan carbohydrate, glucose na jinin ku ya kasance yana haɓakawa na lokaci-lokaci, kuma pancreatic ɗin ku ya sake sakin insulin da yawa don fitar da glucose daga jini zuwa cikin sel. Bayan lokaci, ƙwayoyinku suna daina sauraron insulin kuma suna daina shan glucose. Saboda wannan, ƙwayar ƙwayar cuta ta ku tana fitar da ƙarin insulin don magance yanayin hyperglycemic. Kuma zagayowar ta ci gaba.

Ana kiran wannan sake zagayowar insulin juriya, kuma masu jure insulin suna adana mai maimakon kona mai. Kuma ɗan gajeren tsalle ne, da rashin alheri, daga jurewar insulin zuwa ciwon suga.

Maganin magani na iya taimakawa.

A cikin binciken daya, masu bincike sun ba wa masu kiba abinci na whey na makonni goma sha biyu kuma sun sami ci gaba mai mahimmanci a cikin matakan insulin na azumi. ²² ).

A cikin wani binciken, nau'in ciwon sukari na 2 sun sami mafi kyawun glucose bayan cin abinci da martanin insulin lokacin da aka ƙara su da magani kafin karin kumallo mai-carbohydrate. ²³ ).

Magani ga cututtuka na kullum

Girman narkar da whey da bayanin martabar amino acid mai tauraro sun sa ya zama abin da aka fi so a duniya na ƙarin furotin. Yawancin masu bincike suna kallon whey don taimakawa tare da cututtuka na kullum. Ga wasu sakamakon:

• Cutar cututtukan zuciya: A cikin wadanda ke da hauhawar jini (hawan jini), haɓakawa tare da furotin whey ya saukar da hawan jini, ingantaccen ƙididdiga na lipid, da ingantattun alamun aikin jijiya (jini). ²⁴ ).
• Cutar hanta: kari tare da furotin whey sun inganta alamun cututtukan hanta mai ƙiba (NAFLD) a cikin mata masu kiba, mai yiwuwa saboda haɓakar glutathione (antioxidant) ²⁵ ).
• Ciwon daji: lactoferrin a cikin furotin whey ya hana ci gaban ciwon daji na hanji ( ²⁶ ) - da kuma serum cysteine ​​(saboda tasirinsa akan glutathione) na iya rage ƙwayar ƙwayar cuta a cikin mutane. ²⁷ ).
• Cutar ciki: a cikin mutanen da ke fama da cutar Crohn, magani yana rage karfin hanji. ²⁸ ).
• Rashin hankali: Duk da yake ba daidai ba ne na rashin lafiya na yau da kullun, ƙarin maganin jini yana kula da haɓaka iya magana a cikin masu matsakaicin shekaru zuwa manyan manya ( ²⁹ ).
• Rashin rigakafi: Sakamakon a cikin mice yana nuna cewa furotin whey yana taimakawa wajen inganta aikin rigakafi da kuma hana cututtuka na autoimmune ( ³⁰ ).

Amfanin kiwon lafiya na furotin whey

A matsayin tunatarwa, anan akwai sanannun mahadi masu rai a cikin jini, tare da taƙaitaccen bayanin fa'idodin binciken su.

• BCAA: amino acid leucine, isoleucine da valine da ake amfani da su don ci gaban tsoka da farfadowa.
• Cysteine-Amino acid da ake amfani da shi don samar da glutathione, babban antioxidant na jiki ( ³¹ )
• Lactoferrin- Protein madara wanda aka nuna yana inganta lafiyar kashi da kuma hana hawan ƙarfe. ³² ) ( ³³ )
• Alpha-lactalbumin: furotin madara tare da tasiri mai amfani akan lafiyar kwakwalwa da masu watsawa (neurotransmitters). ³⁴ )
• Beta-lactoglobulin: furotin madara wanda ke inganta rigakafi kuma yana kawar da allergies ( ³⁵ )
• Immunoglobulin (IGG, IGA): immunostimulating mahadi masu taimakawa wajen yaƙar kamuwa da cuta ( ³⁶ )
• Lysozyme: wani enzyme wanda ke kashe kwayoyin cuta ta hanyar lalata bangon tantanin su ( ³⁷ )
• Lactoperoxidase: wani enzyme wanda ke taimakawa wajen samar da mahadi masu kashe kwayoyin cuta (bacteria). ³⁸ )

Akwai fiye da waɗannan mahadi guda takwas a cikin jini, amma waɗannan sune mafi mahimmanci.

Zuwa yanzu, kuna iya yin mamaki: shine furotin whey ga kowa da kowa?

Yiwuwar illa

Yawancin mutane na iya jure wa sunadarin whey, musamman keɓaɓɓen furotin whey, mafi kyawun nau'in whey. Ta wannan hanyar, kuna samun duk fa'idodin whey tare da ƙaramin adadin lactose kawai kuma babu casein.

Duk da haka, idan kun ji baƙon abu ko kuma ku sami amsa bayan shan shan furotin na whey, yana yiwuwa saboda daya daga cikin abubuwa biyu: rashin haƙuri na lactose ko rashin lafiyar kiwo.

Yawancin jama'a ba za su iya jure wa kiwo ba, kuma lactose sau da yawa shine mai laifi. Ko da yake cirewar whey keɓewa yana cire yawancin lactose daga madara, alamun wannan sukarin madara ya kasance.

Dangane da mutum, wannan ƙananan adadin lactose na iya haifar da matsalolin hanji kamar gas, kumburi, ciwon ciki, ko matsalolin hanji. Kamar yadda yake tare da duk abin da ya shafi abinci mai gina jiki, wani abu ne na mutum.

Mutanen da ke fama da ciwon kiwo galibi suna rashin lafiyan furotin na madara casein, alpha-lactalbumin, ko beta-lactoglobulin. ³⁹ ).

Wannan ba shawarar likita ba ce, amma mutanen da ke fama da ciwon kiwo zai yi kyau su guje wa duk kayan kiwo, ciki har da furotin whey.

Wani abu daya. Whey kanta baya bayyana yana haifar da lalacewar koda ko hanta, amma waɗanda ke da matsalolin da ke akwai na iya so su guje wa babban furotin, whey, ko sauran abubuwan sha ( ⁴⁰ ).

Shin Serum yayi kyau a gare ku?

Whey yana da kyau ga mafi yawan mutane, sai dai idan kuna da karfin hankali ga lactose (tuna, akwai kawai alamun lactose a cikin keɓaɓɓen furotin whey) ko kuma idan kuna da rashin lafiyar kiwo.

In ba haka ba, haɓakawa tare da furotin furotin na whey yana ba da fa'idodin kiwon lafiya da yawa, gami da:

• Sauƙin sha da narkewa.
• Babban haɓakar tsoka da farfadowa.
• Kiyaye yawan ƙima yayin asarar nauyi (akan abinci na ketogenic, alal misali).
• Ingantacciyar amsawar antioxidant ta hanyar haɓaka samar da glutathione.
• Kyakkyawan aiki na tsarin rigakafi saboda mahadi irin su lactoferrin, alpha-lactalbumin da beta-lactoglobulin.
• Rage cututtuka na rayuwa kamar kiba da nau'in ciwon sukari na 2.
• Alkawarin inganta cututtuka na yau da kullun kamar ciwon daji, cututtukan hanta da cututtukan gastrointestinal.
• Rage hawan jini da inganta lafiyar jijiyoyin jini a cikin masu hawan jini.

Kyawawan ban sha'awa, dama? Ka tuna cewa yayin da yawancin sunadaran suna da'awar cewa sune mafi kyau, ɗaya kawai gaskiya ne.