Kodi Mapuloteni a Whey Ndiabwino Kwa Inu Pazakudya za Keto? Kalozera wanu pazowonjezera zotchukazi

Masiku ano, ufa wa protein uli paliponse. Sakani mwachangu pa Google ndipo mupeza whey, casein, hemp, chickpea, nandolo, soya komanso, kwa ogula okonda, mapuloteni a cricket. Ndipo izo zikuwoneka pa tsamba loyamba. Koma kodi mapuloteni a whey ndi abwino kwa inu?

Mwachibadwa, puloteni iliyonse imati ndi yabwino kwambiri ya mapuloteni. Koma timapita. Osati zonse iwo angakhale abwino koposa.

Ngakhale zingatenge nthawi kuti a FDA atsimikizire zonena zathanzi pazowonjezera izi, ofufuza satero. Mukawunikanso maphunziro asayansi a protein ya whey, chowonjezera cha puloteni chochokera ku mkaka wa ng'ombe, chikuwoneka ngati chikuwala pang'ono kuposa ena onse.

Zoyambira: Kodi Mapuloteni a Whey Ndiabwino Kwa Inu?

Mwinamwake mukudziwa kale kuti seramu imathandiza kukula kwa minofu ndi kuchira. Mapuloteni amenewo amakugwedezani mumamwa ku masewera olimbitsa thupi? Mwina ili ndi seramu.

Zomwe simungadziwe ndizopindulitsa zopanda minofu za mapuloteni a whey. Kuwonda kwathanzi, thanzi la mtima, chitetezo chamthupi, kuchepetsa khansa, chithandizo cha antioxidant, thanzi lachiwindi - mndandanda ukupitilira. Zopindulitsa izi zimabwera, makamaka, kuchokera ku peptides ndi mapuloteni ochepa omwe amapezeka muzowonjezera za whey.

Bukuli likufotokoza zambiri za mankhwalawa, pamodzi ndi ubwino wambiri (ndi zina zomwe zingatheke) za whey protein supplementation. Ndiye wina akakufunsani "kodi mapuloteni a whey ndi abwino kwa inu?" mudzakhala ndi chidaliro popereka yankho lanu.

Zoyambira za Whey protein powder

Whey si vegan chifukwa amachokera ku mkaka, makamaka mkaka wa ng'ombe, koma nthawi zina amachokera ku nkhosa kapena mbuzi. Mkaka uli ndi mitundu iwiri ya mapuloteni: casein (pafupifupi 80%) ndi whey (pafupifupi 20%) ( ¹ ).

Mukalekanitsa zolimba zamkaka ndi madzi, mumapeza whey (madzi) ndi casein (olimba).

Kutengera m'zigawo ndi kusefera njira, mudzapeza chimodzi mwa zinthu zitatu:

• Whey protein ufa: Amagwiritsidwa ntchito makamaka muzakudya ndipo ndi mtundu wocheperako kwambiri wa whey wokhala ndi lactose wambiri.
• Whey Protein Concentrate (WPC): Imabwera mu mawonekedwe owonjezera ndipo ndi mtundu wokhazikika wa whey wokhala ndi lactose yochepa.
• Whey Protein Isolate (WPI): Uwu ndiye mawonekedwe abwino kwambiri owonjezera omwe ali ndi zinthu zambiri zama protein, komanso ma lactose.

Zowonjezera mapuloteni a whey zomwe zafotokozedwa m'nkhaniyi ndizodzipatula za whey. Pankhani ya mapuloteni a ufa, whey protein isolate ndi njira yapamwamba kwambiri. Ndi njira yabwino kwambiri kwa anthu omwe ali ndi lactose sensitivity.

Izi sizongonena chabe. Malinga ndi kafukufuku wofalitsidwa, whey protein ndi mapuloteni othandiza komanso osungunuka kwa anthu ( ² ).

Kuchita bwino kwa mapuloteni kumatheka kuyezedwa. Zimayesedwa ndi kuchuluka kwa nyama yomwe imakula ikadyetsedwa puloteni inayake, ndipo chilichonse choposa 2,7 chimagayidwa bwino. Kunena zowona, mapuloteni a soya ali ndi mphambu 2,2, pomwe mapuloteni a whey ali ndi 3,2, omwe ali ndi mphamvu zambiri zama protein pambuyo pa mazira.

Kodi whey ndi yosavuta kugayidwa?

Mwaukadaulo, whey ndi mkaka. Ndipo mkaka ndi wovuta kuti anthu ena agayike. Whey kudzipatula, komabe, ilibe mitundu iwiri yomwe imayambitsa zambiri kusalolera mkaka: lactose ndi casein.

• Lactose: Lactose ndi shuga wamkaka omwe anthu ambiri (5-15% ya anthu ku Northern Europe, mwa kuyerekezera kumodzi) sangathe kulekerera. Kusalolera kwa lactose nthawi zambiri kumawonekera ndi zizindikiro za m'mimba monga kutupa, kukokana, kutsekula m'mimba, kapena nseru. ³ ).
• Casein: Mapuloteni amkakawa amathanso kuyambitsa zizindikiro kuyambira kupweteka m'mimba mpaka mpweya. Kwa anthu ena, casein imawoneka kuti imayambitsa kutupa m'mimba ( ⁴ ). Ngati simulekerera bwino mkaka, casein akhoza kukhala wolakwa.

Komabe, mu ufa wa whey wakutali, lactose ndi casein ambiri amasefedwa. Kotero iwo omwe ali ndi vuto la mkaka (osati ziwengo zamkaka) akhoza kukhala ndi mwayi.

Ichi mwina ndichifukwa chake seramu imapeza 1,00 (chiwerengero chapamwamba kwambiri) cha kusagaya bwino kwa mapuloteni, komwe kumayesedwa powunika ma amino acid omwe ali mu chopondapo chanu. Poyerekeza, nyemba zakuda zidapeza 0,75 ndi gluteni 0,25 lousy.

Amino zidulo ndi zinthu zina mu seramu

Mofanana ndi mapuloteni ena a ufa, mapuloteni a whey amapangidwa ndi amino acid. Ma amino acid ndi zitsulo zomangira zomwe zimapanga mamolekyu onse a mapuloteni, komanso mapangidwe a minofu, kuphatikizapo minofu, khungu, tsitsi, ndi misomali.

Onse 9 zofunika amino zidulo alipo mu seramu, kuwonjezera nthambi unyolo amino zidulo kapena BCAAs omwe amakula minofu. Ma amino acid awa ndi "ofunikira" chifukwa thupi lanu silingathe kuwapanga palokha; muyenera kuzipeza kuchokera ku zakudya kapena zowonjezera.

BCAAs amawerengera 35% ya mapuloteni mu minofu ya minofu ndipo amadziwika kwambiri ndi zotsatira za anabolic (zolimbikitsa kukula). ⁵ ).

Pali mitundu itatu ikuluikulu ya BCAAs: Leucine, Isoleucine, ndi Valine, ndipo iliyonse imathandizira kukula kwa minofu ndi kuchira. Mwa atatuwa, leucine ndiye gawo lalikulu la kaphatikizidwe ka mapuloteni a minofu ( ⁶ ) ndipo seramu yodzaza ndi leucine.

Whey imadzazanso ndi cysteine, amino acid precursor yomwe imathandiza kupanga antioxidant yake yayikulu, glutathione. Chifukwa chake, kudya whey kumawonjezera kupanga glutathione ( ⁷ ).

Kuphatikiza pa BCAAs ndi cysteine, seramu ili ndi mndandanda wautali wazinthu zopindulitsa za bioactive kuphatikiza ( ⁸ ):

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

Seramu ya kukula kwa minofu ndi kuchira

Ngati mukufuna kupanga ndi kukonzanso minofu, mufunika ma amino acid kuti aziyenda m'magazi anu. Ndipo chifukwa cha izi, mudzafunika mapuloteni oyenera.

Kumbukirani kuti mapuloteni a whey ndi okwera kwambiri mu BCAA, amagayidwa mosavuta, ndipo awonetsedwa m'maphunziro a nyama kuti ndi amodzi mwamapuloteni ogwira mtima kwambiri padziko lapansi. Pazifukwa izi, ochita kafukufuku amakonda kugwiritsa ntchito whey pamayesero aumunthu ochita masewera olimbitsa thupi komanso kuchira.

Kodi whey imakuthandizani bwanji kumanga minofu? Imachita izi polimbikitsa kuchuluka kwa mapuloteni abwino mu minofu ya minofu.

Kwenikweni, kuchuluka kwa mapuloteni onse kumafanana ndi kaphatikizidwe ka mapuloteni (kumanga minofu) kuchotsera kuwonongeka kwa mapuloteni (kuwonongeka kwa minofu) ( ⁹ ).

Izi zikutanthauza kuti ngati kaphatikizidwe ka minofu kamaposa kuwonongeka kwa minofu, minofu yanu imakula.

Momwe Seramu Imathandizira Kumanga Minofu

Apa ndipamene mapuloteni a whey amabwera. Mu kafukufuku wina, ofufuza adadyetsa anyamata athanzi a 12 a whey kapena ma carbohydrate, adawapempha kuti anyamule zolemera, ndiyeno anayeza zizindikiro za kukula kwa minofu ndi kuchira pa 10 ndi maola 24 pambuyo pa maphunziro.

Gulu lodyetsedwa ndi whey, poyerekeza ndi gulu lodyetsedwa ndi carbohydrate, linali ndi mphamvu zambiri komanso mphamvu panthawi yonseyi pambuyo pa maphunziro. ¹⁰ ). Pamaola a 24, gulu lodyetsedwa ndi seramu linathanso kuchita mobwerezabwereza mobwerezabwereza minofu isanathe. Zikafika pakuchira kwa minofu ndikuchita masewera olimbitsa thupi, seramu imagwira ntchito.

Akuluakulu achikulire amathanso kupindula ndi anabolic katundu wa seramu. Pamene mukukalamba, mumataya minofu yambiri pamene zaka khumi zikudutsa. Matendawa, omwe amadziwika kuti sarcopenia, amawonjezera chiopsezo cha matenda osachiritsika ndipo amachepetsa kwambiri moyo wabwino ( ¹¹ ).

Mwamwayi, zikuwoneka kuti maphunziro otsutsa, akaphatikizidwa ndi whey protein supplements, angathandize kupewa sarcopenia. Mu kafukufuku wina, asayansi adawonjezera amayi achikulire a 70 ndi seramu pa pulogalamu yophunzitsa kulemera kwa masabata 12. Kudya kwa seramu musanayambe kapena mutatha kuchita masewera olimbitsa thupi kumabweretsa phindu lalikulu la minofu ( ¹² ).

Gulu lina la ofufuza linasonyeza kuti mapuloteni a whey amaposa casein chifukwa cha kukula kwa minofu mwa amuna akuluakulu. Ananena kuti kupambana kwa seramu kumatheka chifukwa cha kusagaya bwino kwake komanso kuchuluka kwa leucine ( ¹³ ).

N'zosadabwitsa kuti bodybuilders kudya buttermilk. Ili ndi mapuloteni abwino kwambiri omwe ndi abwino kwambiri pomanga minofu. Koma bwanji za kuwonda?

Seramu kwa minofu misa ndi kuwonda

Mu pulogalamu yabwino yochepetsera thupi, munthu amataya mafuta pomwe akusunga minofu yowonda.

Kodi njira yotsimikiziridwa yochepetsera thupi ndi iti? Ingochepetsani ma carbs, kenaka sinthani ma carbs ndi mafuta kapena mapuloteni. Izi, pamodzi ndi kusunga zakudya zopatsa mphamvu zama calorie, ziyenera kuthandiza anthu ambiri kutaya mafuta.

Mu kafukufuku wina, ochita kafukufuku analangiza anthu 65 onenepa kwambiri kuti adye zakudya zopatsa mphamvu kwambiri kapena zokhala ndi mapuloteni ambiri. Pambuyo pa miyezi isanu ndi umodzi, gulu lolemera kwambiri la mapuloteni linali litataya kwambiri kuposa gulu lazakudya zam'madzi. Sichiyeso choyendetsedwa bwino, koma pali zambiri zoti muganizire ( ¹⁴ ).

Pano pali chinthu: M'mapulogalamu ochepetsa thupi, mtundu wa mapuloteni owonjezera ndi ofunikira, ndipo kuti mukhalebe ndi minofu panthawiyi, palibe gwero la mapuloteni lomwe lasonyezedwa kuti ndi lothandiza kwambiri kuposa whey.

Ndiye kodi seramu ndiyabwino kwa inu? Monga mukudziwa, seramu imakhala ndi leucine yambiri, BCAA yofunikira pakukonza minofu. Komanso, ndiyosavuta kugaya kuposa mapuloteni ena ambiri.

Mu kafukufuku wa 2017, ochita kafukufuku adalemba amayi a 34 omwe amachokera ku opaleshoni yodutsa m'mimba ndipo amawasintha kuti adye zakudya ziwiri zochepetsera thupi: zakudya zochepa zama calorie ndi whey ndi zakudya zochepa zama calorie popanda whey. Amayi omwe adalandira zowonjezera za whey adataya thupi komanso mafuta ochulukirapo kuposa gulu lowongolera ( ¹⁵ ).

Chakudya china chotsimikizirika chochepetsa thupi ndi chakudya chamafuta ambiri, chochepa cha carb ketogenic. Ndipo zikukhalira kuti Whey protein ndi chida chamtengo wapatali mu Ketogenic Weight Loss Toolkit.

Whey ndi zakudya za ketogenic zochepetsera thupi

La zakudya za ketogenic amadziwika kuti amathandiza anthu kutaya mafuta ( ¹⁶ ). Mukasintha mphamvu yanu kuchokera ku shuga (zakudya) kupita ku ma ketoni, thupi lanu silimangotentha mafuta omwe mumadya, komanso limayamba kuwotcha mafuta osungidwa.

Mumadyanso zochepa pazakudya za ketogenic. Ndi zakudya za keto, mudzakhala odzaza chifukwa cha ( ¹⁷ ):

• Ghrelin adachepa: hormone ya njala
• Cholecystokinin chachikulu (CCK): hormone yomwe imamangiriza ku ubongo wanu kuti muchepetse chilakolako chanu
• Kuchepetsa kwa neuropeptide Y: cholimbikitsa chilakolako cha ubongo

Kuwotcha mafuta owonjezera

Zakudya za ketogenic, mwa kutanthauzira, ndi zakudya zokhala ndi mafuta ambiri, zopatsa mphamvu zochepa, komanso zomanga thupi. Koma izi sizikutanthauza kuti muyenera kupewa mapuloteni kwathunthu. Ma keto dieters ambiri akuda nkhawa njira yachilengedwe yotchedwa gluconeogenesis, koma simuyenera kutero.

Mapuloteni ndi gawo lofunikira pazakudya zilizonse komanso pulogalamu yochepetsera thupi, kuphatikiza zakudya za keto. M'malo mwake, pamafunika kuchuluka kwa mapuloteni kuti mukhale ndi thupi lowonda komanso lolimba. ¹⁸ ). Njira imodzi ndiyo kuwonjezera mapuloteni a whey pazakudya zanu za keto, kuwonjezera pa mafuta a MCT ndi batala wa mtedza.

Mu kafukufuku woyendetsa ndege, ochita kafukufuku amaika anthu athanzi a 25 pa chimodzi mwa zakudya ziwiri: zakudya za ketogenic (zowonjezera ndi mapuloteni a whey) ndi zakudya zopanda kalori. Ngakhale kuti magulu onsewa anataya thupi, gulu la whey ketogenic linasunga minofu yambiri kuposa gulu lochepa la calorie ( ¹⁹ ). Zabwino Kudziwa Popewa Kuwonongeka Kwa Minofu Panthawi Yowonda.

Gulu lina la ochita kafukufuku linatenga keto kudya-kupangitsa kuwonda ku mlingo wina: kudontheza mapuloteni a whey mwachindunji m'matumbo a m'mimba mwa odwala 188 onenepa omwe amasungidwa (kudzera kuletsa kwa carbohydrate) mu mkhalidwe wochepa wa ketogenic. Pa pulogalamu ya masiku khumi, odwalawa adataya thupi, ndipo izi zinali kutaya mafuta, osati kutaya minofu ( ²⁰ ).

Koma kwa iwo omwe ali ndi vuto la kagayidwe kachakudya, kukonza minofu si phindu lokha la seramu.

Seramu yamavuto a metabolic

Kumbukirani kuti mapuloteni a whey amakuthandizani kuti mukhale ndi kunenepa kwambiri pakuchepetsa thupi. Seramu imawonekanso kuti imathandizira zolembera za kagayidwe kake, makamaka mwa omwe ali ndi vuto la metabolic, monga kunenepa kwambiri komanso matenda a shuga.

Komabe, dikirani kaye. Kodi kudya mapuloteni a whey sikukupangitsani kukhala wamkulu?

Mwina inde, ngati ndinu mwana kapena wothamanga ( ²¹ ). Koma mwa anthu onenepa komanso amtundu wa 2 odwala matenda ashuga, mapuloteni a whey amakhala ndi zotsatira zosiyana. Kuti mumvetse izi, muyenera kumvetsetsa momwe zovuta za metabolic zimagwirira ntchito.

Momwe zovuta za metabolic zimagwirira ntchito

Kunenepa kwambiri komanso matenda amtundu wa 2 ndizovuta za metabolic zomwe zimabwera chifukwa cha zovuta ndi matenda a shuga insulin, mahomoni owongolera shuga. Ndipo ndi chiyani chomwe chimayambitsa zovuta ndi insulin? Kuchuluka kwa glucose m'magazi nthawi zonse.

Mukadya zakudya zamafuta ambiri, shuga m'magazi anu amakhalabe okwera kwambiri, ndipo kapamba wanu amayenera kutulutsa insulin yochulukirapo kuti glucose atuluke m'magazi ndi kulowa m'maselo. M'kupita kwa nthawi, maselo anu amasiya kumvera insulini ndikusiya kuyamwa shuga. Chifukwa chake, kapamba wanu amatulutsa insulin yochulukirapo kuti athane ndi vuto la hyperglycemic. Ndipo kuzungulira kukupitirira.

Kuzungulira kumeneku kumatchedwa kukana insulini, ndipo anthu omwe samva insulini amasunga mafuta m'malo mowotcha mafuta. Ndipo ndikudumpha kwakanthawi, mwatsoka, kuchokera ku insulin kukana kupita ku metabolic syndrome.

Seramu ingathandize.

Mu kafukufuku wina, ofufuza adapatsa anthu onenepa kwambiri zowonjezera ma whey kwa milungu khumi ndi iwiri ndikuwona kusintha kwakukulu pakusala kudya kwa insulin. ²² ).

Mu kafukufuku wina, odwala matenda a shuga a mtundu wa 2 anali ndi shuga wabwino kwambiri pambuyo pa chakudya komanso mayankho a insulin atawonjezeredwa ndi seramu asanadye chakudya cham'mawa chokhala ndi chakudya cham'mawa kwambiri. ²³ ).

Seramu kwa matenda aakulu

Kuchuluka kwa Whey digestibility ndi mbiri ya stellar amino acid zimapangitsa kuti ikhale yokondedwa kwambiri padziko lonse lapansi pazakudya zomanga thupi. Ofufuza ambiri amayang'ana ku whey kuti athandizire matenda osatha. Nazi zotsatira:

• Matenda a mtima: Kwa omwe ali ndi matenda oopsa (kuthamanga kwa magazi), kuphatikiza ndi mapuloteni a whey kumachepetsa kuthamanga kwa magazi, kuwerengera bwino kwa lipids, komanso zolembera bwino za mitsempha ya magazi ( ²⁴ ).
• Matenda a chiwindi: Kuphatikizidwa ndi mapuloteni a whey kumapangitsa kuti zizindikiro za matenda a chiwindi a nonalcoholic mafuta (NAFLD) mwa amayi onenepa kwambiri, mwina chifukwa cha kuchuluka kwa glutathione (antioxidant) kupanga ( ²⁵ ).
• Khansa: lactoferrin mu whey mapuloteni amalepheretsa kukula kwa ma cell a khansa ya m'matumbo ( ²⁶ ) - ndi serum cysteine ​​​​(chifukwa cha mphamvu yake pa glutathione) imatha kuchepetsa mapangidwe a chotupa mwa anthu. ²⁷ ).
• Matenda am'mimba: mwa anthu omwe ali ndi matenda a Crohn, seramu imachepetsa m'mimba permeability ( ²⁸ ).
• Kuwonongeka kwa chidziwitso: Ngakhale kuti si matenda aakulu, serum supplementation imapangitsa kuti anthu azilankhula bwino pakati pa akuluakulu mpaka akuluakulu ( ²⁹ ).
• Matenda a chitetezo chamthupi: Zotsatira za mbewa zimasonyeza kuti mapuloteni a whey amathandiza kulimbikitsa chitetezo cha mthupi komanso kupewa matenda a autoimmune ( ³⁰ ).

Ubwino wa thanzi la whey protein

Monga chikumbutso, nazi mankhwala odziwika bwino a bioactive mu seramu, komanso kufotokozera mwachidule za phindu lawo lomwe adafufuzidwa.

• BCAA: ma amino acid leucine, isoleucine ndi valine omwe amagwiritsidwa ntchito pakukula kwa minofu ndikuchira.
• Cysteine- Amino acid yomwe imagwiritsidwa ntchito kupanga glutathione, antioxidant yayikulu m'thupi; ³¹ )
• Lactoferrin- Mapuloteni amkaka omwe awonetsedwa kuti amathandizira thanzi la mafupa ndikuletsa kuchuluka kwa iron ( ³² ) ( ³³ )
• Alpha-lactalbumin: mapuloteni amkaka omwe ali ndi phindu pa thanzi laubongo ndi ma neurotransmitters ( ³⁴ )
• Beta-lactoglobulin: mapuloteni amkaka omwe amathandizira kuti chitetezo cha mthupi chitetezeke komanso kuchotseratu ziwengo ( ³⁵ )
• Ma immunoglobulins (IGG, IGA): immunostimulating mankhwala omwe amathandiza kulimbana ndi matenda ( ³⁶ )
• Lysozyme: enzyme yomwe imapha mabakiteriya powononga ma cell awo ( ³⁷ )
• Lactoperoxidase: enzyme yomwe imathandizira kupanga mankhwala omwe amapha mabakiteriya ( ³⁸ )

Mu seramu muli mankhwala opitilira asanu ndi atatu, koma ndiwo ofunikira kwambiri.

Pakalipano, mwina mukuganiza kuti: kodi whey protein ndi aliyense?

Zotsatira zoyipa zomwe zingachitike

Anthu ambiri amatha kulekerera mapuloteni a whey, makamaka ma protein a whey isolate, mawonekedwe abwino kwambiri a whey. Mwanjira iyi, mumapeza zabwino zonse za whey ndi lactose yaying'ono komanso opanda casein.

Komabe, ngati mukumva zachilendo kapena mutachitapo kanthu mutamwa mapuloteni anu a whey, zikhoza kukhala chifukwa cha chimodzi mwa zinthu ziwiri: kusagwirizana kwa lactose kapena mkaka wa mkaka.

Gawo lalikulu la anthu silingathe kulekerera mkaka, ndipo lactose nthawi zambiri ndi amene amachititsa. Ngakhale kutulutsa kwa whey isolate kumachotsa lactose wambiri mumkaka, shuga wamkaka wamkaka amakhalabe.

Kutengera ndi munthu, lactose yaying'onoyi imatha kuyambitsa mavuto am'mimba monga mpweya, kutupa, kupweteka m'mimba, kapena matumbo. Mofanana ndi chirichonse chokhudzana ndi zakudya, ndi chinachake payekha.

Anthu omwe ali ndi ziwengo zamkaka nthawi zambiri amakhala osagwirizana ndi mapuloteni amkaka a casein, alpha-lactalbumin, kapena beta-lactoglobulin ( ³⁹ ).

Uwu si upangiri wachipatala, koma anthu omwe ali ndi vuto la mkaka angachite bwino kupewa zinthu zonse zamkaka, kuphatikiza mapuloteni a whey.

Chinthu chinanso. Whey mwiniwake samawoneka kuti akuwononga impso kapena chiwindi, koma omwe ali ndi mavuto omwe alipo angafunike kupewa mapuloteni ambiri, whey, kapena kudya kwina. ⁴⁰ ).

Kodi Serum Ndi Yabwino Kwa Inu?

Whey ndi yabwino kwa anthu ambiri, pokhapokha mutakhala ndi chidwi kwambiri ndi lactose (kumbukirani, pali zochepa za lactose mu whey protein isolate) kapena ngati muli ndi ziwengo zamkaka.

Kupanda kutero, kuwonjezera ndi whey protein ufa kumapereka maubwino ambiri azaumoyo, kuphatikiza:

• Kumasuka kuyamwa ndi digestibility.
• Kukula kwakukulu kwa minofu ndi kuchira.
• Kusungidwa kwa misa yowonda pakuwonda (pazakudya za ketogenic, mwachitsanzo).
• Kuyankha kwabwino kwa antioxidant kudzera pakuchulukitsa kwa glutathione.
• Kugwira ntchito bwino kwa chitetezo chamthupi chifukwa cha zinthu monga lactoferrin, alpha-lactalbumin ndi beta-lactoglobulin.
• Kuchepetsa zovuta za metabolic monga kunenepa kwambiri komanso matenda amtundu wa 2.
• Lonjezani kukonza matenda aakulu monga khansa, matenda a chiwindi ndi matenda a m'mimba.
• Kuchepetsa kuthamanga kwa magazi ndikuwongolera thanzi la mtima mwa anthu omwe ali ndi vuto la hypertensive.

Zochititsa chidwi, chabwino? Ingokumbukirani kuti ngakhale kuti mapuloteni ambiri amati ndi abwino kwambiri, imodzi yokha ndiyo yowona.