Ko Whey Protein Yakanaka Kwauri PaKeto Diet? Gwaro rako kune iyi yakakurumbira yekuwedzera

Mazuva ano, protein powder iri kwese kwese. Ita nekukurumidza kutsvaga paGoogle uye iwe unowana whey, casein, hemp, chickpea, pea, soya uye, kune adventurous mutengi, cricket protein. Uye izvo zvinoonekwa chete papeji yekutanga. Asi whey protein yakakunakira iwe here?

Nomuzvarirwo, puroteni imwe neimwe inoti ndiyo yakanakisisa yemapuroteni. Asi isu tinoenda. Kwete zvose vangava vakanaka.

Kunyangwe zvingatora nguva kuti FDA ione zvirevo zvehutano zvezviwedzerwa izvi, vaongorori havadaro. Paunoongorora zvidzidzo zvesainzi nezve whey protein, puroteni yekuwedzera inotorwa kubva mumukaka wemhou, inoita seinopenya zvishoma kupenya kupfuura mamwe.

Basics: Is Whey Protein Yakanakira Iwe?

Iwe unogona kunge uchitoziva kuti serum inobatsira nekukura kwemhasuru uye kupora. Iyo protein inozunungusa iwe unonwa kugym? Zvichida ine serum.

Izvo zvaungave usingazivi ndezvisiri-tsandanyama zvinobatsira zvewhey protein. Huremu huremu huremu, hutano hwemoyo, immune function, cancer kudzikisira, antioxidant rutsigiro, hutano hwechiropa - rondedzero inoenderera. Aya mabhenefiti anouya, muchikamu chikuru, kubva kune mashoma epeptides uye mapuroteni anowanikwa mune whey supplements.

Gwaro iri rinotsanangura zvakawanda pamusoro pemakomponi aya, pamwe chete nemabhenefiti akawanda (uye zvimwe zvingangoitika) zvewhey protein supplementation. Saka kana mumwe munhu akakubvunza kuti "whey protein yakakunakira iwe?" uchava nechivimbo mukupa mhinduro yako.

Whey protein poda basics

Whey haisi vegan sezvo inobva mumukaka, kunyanya mukaka wemhou, asi dzimwe nguva inobva kumakwai kana mbudzi. Mukaka une marudzi maviri emapuroteni: casein (inenge 80%) uye whey (inenge 20%) ( ¹ ).

Paunoparadzanisa zvimedu zvemukaka kubva mumvura, unowana whey (iyo mvura) uye casein (yakasimba).

Zvichienderana nekutora uye nzira yekusefa, iwe unowana chimwe chezvigadzirwa zvitatu:

• Whey protein poda: Inoshandiswa zvakanyanya muzvigadzirwa zvechikafu uye ndiyo yakanyanya kunyura fomu yewhey ine lactose yakawanda.
• Whey Protein Concentrate (WPC): Inouya mufomu yekuwedzera uye iri pakati nepakati yakatarisana fomu ye whey ine shoma lactose.
• Whey Protein Isolate (WPI): iyi ndiyo yakachena yekuwedzera fomu ine yakanyanya kuwanda yebioactive komisheni uye mapuroteni, uye maronda e lactose.

Iwo whey mapuroteni ekuwedzera anokurukurwa muchinyorwa ichi anonyanya kuve whey isolate. Kana zvasvika kune mapuroteni poda, whey protein isolate isarudzo yemhando yepamusoro. Iyo zvakare ndiyo yakanakisa sarudzo kune vanhu vane lactose senitivity.

Ichi hachisi chirevo chekuzvimiririra. Zvinoenderana netsvagiridzo yakabudiswa, whey protein ipuroteni inoshanda uye inogayiwa sosi yevanhu. ² ).

Kushanda kwemapuroteni kunoyerwa. Inoyerwa nekukura kunoita mhuka painodyiswa imwe protein, uye chero chinhu chinopfuura 2,7 chinogayiwa zvakanyanya. Zvekureva, soy protein ine zvibodzwa zve2,2, ukuwo whey protein ine zvibodzwa 3,2, iyo yepamusoro-soro yeprotein efficacy mamakisi mushure memazai.

Iyo whey iri nyore kugaya here?

Nehunyanzvi, whey chigadzirwa chemukaka. Uye mukaka wakaoma kune vamwe vanhu kugaya. Whey isolate, zvisinei, haina macomputer maviri anokonzera mazhinji eiyo mukaka kusashivirira: lactose uye casein.

• Lactose: Lactose ishuga yemukaka iyo vanhu vakawanda (5-15% yeNorthern Europe vanhu, nekufungidzira kumwe) havagoni kushivirira. Kusagadzikana kweLactose kunowanzo kuratidzwa nezviratidzo zvekugaya zvakadai sekuputika, kuputika, manyoka, kana kusvotwa ( ³ ).
• Casein: Protein yemukaka iyi inogonawo kukonzera zviratidzo kubva kumarwadzo emudumbu kusvika kugasi. Mune vamwe vanhu, casein inoita seinokonzera matumbo kuzvimba ( ⁴ ) Kana iwe usingashiviriri mukaka zvakanaka, casein inogona kunge iri mhosva.

Zvisinei, mune imwe yega whey powder, yakawanda yelactose uye casein inosefa kunze. Saka avo vane dambudziko remukaka (kwete yemukaka allergy) vanogona kunge vaine rombo rakanaka.

Ndosaka serum iine zvibodzwa 1,00 (yepamusoro-soro zvibodzwa) zveprotein digestibility, iyo inoyerwa nekuongorora maamino acids muchituru chako. Zvekutaura, bhinzi nhema dzakahwina 0,75 uye gluten ine lousy 0,25.

Amino acids uye mamwe makomisheni mu serum

Kufanana nemamwe mapuroteni ehupfu, whey protein inoumbwa neamino acids. Amino acids ndiwo matombo ekuvaka anoumba ese mapuroteni mamorekuru, pamwe nechimiro chematishu, anosanganisira tsandanyama, ganda, bvudzi, uye zvipikiri.

Iwo 9 akakosha amino acids aripo muserum, kuwedzera kune branched cheni amino acids kana BCAAs inokura tsandanyama. Aya amino acids "akakosha" nekuti muviri wako haugone kuagadzira wega; unofanira kuzviwana kubva muchikafu kana zvokuwedzera.

BCAAs inotora 35% yemapuroteni ari munyama yetsandanyama uye anozivikanwa zvakanyanya neanabolic (kukura kwekusimudzira) mhedzisiro ( ⁵ ).

Kune matatu makuru emhando dzeBCAAs: Leucine, Isoleucine, uye Valine, uye imwe neimwe inotora chikamu mukukura kwemhasuru uye kupora. Pakati pevatatu, leucine ndiye mutambi akakosha mune tsandanyama protein synthesis ( ⁶ ) uye serum yakazara neleucine.

Whey zvakare yakazara necysteine, amino acid precursor inobatsira kuburitsa yayo huru antioxidant, glutathione. Saka nekudaro, kushandisa whey kunowedzera kugadzirwa kweglutathione ( ⁷ ).

Kuwedzera kune BCAAs uye cysteine, serum ine runyorwa rurefu rweanobatsira bioactive makomisheni anosanganisira ( ⁸ ):

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

Serum yekukura kwemhasuru uye kupora

Kana iwe uchida kuvaka nekugadzirisa tsandanyama, unoda amino acids kuti itenderere muropa rako. Uye nokuda kweizvozvo, iwe uchada puroteni yakarurama.

Rangarira kuti whey protein yakakwira muBCAAs, inogayiwa nyore, uye yakaratidzwa muzvidzidzo zvemhuka kuti ive pakati pemapuroteni anoshanda zvakanyanya pasirese. Nokuda kwezvikonzero izvi, vatsvakurudzi vanoda kushandisa whey mumiedzo yevanhu yekurovedza muviri uye kupora.

Whey inobatsira sei kuvaka tsandanyama? Inoita izvi nekusimudzira yakanaka mambure mapuroteni chiyero mumhasuru tishu.

Chaizvoizvo, iyo mambure mapuroteni akaenzana akaenzana neprotein synthesis (muscle kuvaka) minus protein breakdown (kuputsika kwetsandanyama) ( ⁹ ).

Izvi zvinoreva kuti kana tsandanyama synthesis ikadarika kuparara kwemhasuru, mhasuru yako inokura.

Sei Serum Inobatsira Kuvaka Tsandanyama

Apa ndipo panopinda whey protein. Mune kumwe kuongorora, vatsvakurudzi vakadyisa majaya gumi nemaviri ane hutano whey kana makhahydrates, akavakumbira kuti vasimudze masimbi, uye vobva vayera zviratidzo zvekukura kwemhasuru uye kupora pa12 uye 10 maawa mushure mekudzidziswa.

Boka rakadyiswa newhey, richienzaniswa neboka remakabhohaidhiretsi, rine simba rakawanda uye simba panguva dzose dzenguva mushure mezvidzidzo zvekudzidzisa ( ¹⁰ ) Paawa makumi maviri nemana, boka rakadyiswa serum rakakwanisawo kuita kudzokorora kwakawanda pamberi pekutadza kwemhasuru. Kana zvasvika pakupora kwemhasuru uye kuita kwemitambo, serum inoshanda.

Vakuru vakwegura vanogonawo kubatsirwa kubva kune anabolic zvinhu zve serum. Paunenge uchikura, unorasikirwa nehukuru hwemhasuru sezvo makore gumi ega ega anopfuura. Ichi chirwere, chinozivikanwa se sarcopenia, chinowedzera njodzi yechirwere chisingaperi uye chinoderedza zvakanyanya kunaka kwehupenyu ( ¹¹ ).

Neraki, zvinoita sekunge kudzidziswa kwekudzivirira, kana kwasanganiswa ne whey protein yekuwedzera, inogona kubatsira kudzivirira sarcopenia. Mune imwe ongororo, masayendisiti akawedzera 70 vakadzi vakuru vane serum panguva yegumi nemaviri-vhiki yekudzidzisa uremu chirongwa. Serum yekudya isati yasvika kana mushure mekudzivirira kurovedza muviri kwakaburitsa zvakakosha mhasuru kuwana ( ¹² ).

Rimwe boka revatsvakurudzi rakaratidza kuti whey protein yakapfuura casein yekukura kwemisumbu muvarume vakuru. Vakataura kuti kukunda kweserum kune kusimba kwayo kwepamusoro uye huwandu hweleucine. ¹³ ).

Hazvishamisi kuti bodybuilders vanodya buttermilk. Iyo ine yakanakisa protein yemukati iyo yakakura pakuvaka tsandanyama. Asi zvakadini nokuderedza uremu?

Serum yemhasuru uye kurasikirwa uremu

Muchirongwa chakanaka chekuderedza uremu, munhu anorasikirwa nemafuta paanenge achichengetedza mhasuru dzakaonda.

Ndeipi nzira yakasimbiswa yekuderedza uremu? Ingo cheka kumashure pamacarbs, wozotsiva iwo macarbs nemafuta kana mapuroteni. Izvi, pamwe chete nekuchengetedza inonzwisisika caloric kudya, inofanira kubatsira vanhu vazhinji kurasikirwa nemafuta.

Mune kumwe kuedza, vatsvakurudzi vakakurudzira vanhu makumi matanhatu neshanu vakaremerwa kuti vadye chikafu che-carbohydrates kana cheprotein yakawanda. Mushure memwedzi mitanhatu, boka remapuroteni rakaderera zvakanyanya kudarika boka re-carbohydrate. Haisi kunyatso kudzorwa kuyedza, asi kuchine imwe data yekufunga nezvayo ( ¹⁴ ).

Heino chinhu ichi: Muzvirongwa zvekurasikirwa nehuremu, rudzi rweprotein yekuwedzera yakakosha, uye kuchengetedza tsandanyama panguva yezvirongwa zvekurasikirwa nehuremu, hapana mapuroteni akaratidzwa kuti anoshanda kupfuura whey.

Saka serum yakakunakira here? Zvakanaka, sezvaunoziva, serum ine yakawanda leucine, iyo BCAA yakakosha pakuchengetedza tsandanyama. Zvakare, zviri nyore kugaya kupfuura mamwe mapuroteni mazhinji.

Muchidzidzo che 2017, vatsvakurudzi vakatsvaga vakadzi makumi matatu nevana vanobuda kubva mugastric bypass kuvhiyiwa uye vakavashandura kuti vadye miviri miviri-kurasikirwa kwekudya: kudya kwakaderera-koriori ne whey uye yakaderera-calorie kudya pasina whey. Vakadzi vakagamuchira whey supplement vakarasikirwa nehuremu hwakawanda uye zvakanyanya mafuta emuviri kupfuura boka rinodzora ( ¹⁵ ).

Chimwe chikafu chekurasikirwa nehuremu chikafu chakanyanya-mafuta, chakaderera-carb ketogenic chikafu. Uye zvinoitika kuti whey protein chinhu chakakosha muKetogenic Weight Loss Toolkit.

Whey uye ketogenic kudya kwekureruka

La ketogenic kudya inozivikanwa kubatsira vanhu kurasikirwa nemafuta ( ¹⁶ ) Paunoshandura simba rako kubva kuglucose (carbohydrates) kuenda kumaketone, muviri wako haungopise mafuta aunodya chete, unotangawo kupisa mafuta akachengetwa.

Iwewo unodya zvishoma pane ketogenic diet. Nekudya kwe keto, iwe uchave wakaguta kwenguva refu nekuda kwe ( ¹⁷ ):

• Ghrelin yakaderera: hormone yenzara
• Huru cholecystokinin (CCK): hormone inosunga kuuropi yako kuderedza chido chako
• Yakaderera neuropeptide Y: uropi-based appetite stimulant

Kuwedzera kupisa mafuta

Kudya kwe ketogenic, netsanangudzo, kudya kwakawanda mumafuta, kuderera mumakhahydrates, uye zvine mwero muprotein. Asi izvi hazvirevi kuti unofanira kudzivisa mapuroteni zvachose. Vazhinji keto dieters vane hanya nazvo chirongwa chebiological chinonzi gluconeogenesis, asi haufaniri kudaro.

Mapuroteni chikamu chakakosha chechero chirongwa chekudya uye uremu, kusanganisira keto kudya. Muchokwadi, iwe unoda mwero mwero weprotein kuchengetedza yakaonda, ine tsandanyama kuumbwa kwemuviri ( ¹⁸ ) Imwe mhinduro ndeyekuwedzera whey protein kune yako keto kudya, kuwedzera kune MCT mafuta uye nut butter.

Muchidzidzo chemutyairi, vatsvakurudzi vanoisa vanhu vane hutano makumi maviri neshanu pane imwe yezvokudya zviviri: ketogenic diet (inowedzerwa ne whey protein) uye kudya kwekoriori-inorambidzwa. Kunyange zvazvo mapoka maviri aya akarasikirwa nehuremu, boka re whey ketogenic rakachengetedza mhasuru yakawanda kupfuura yakaderera calorie boka ( ¹⁹ ) Zvakanaka Kuziva Kudzivirira Kuparara Kwetsandanyama Panguva Yekureruka.

Rimwe boka revatsvakurudzi rakatora keto-induced weight loss kune imwe nhanho: kudonhedza whey protein yakananga mumaturakiti ematumbo evarwere vane 188 vakafutisa vakachengetwa (kuburikidza nekabhohydrate restriction) mune zvinyoro ketogenic state. Munguva yechirongwa chemazuva gumi, varwere ava vakarasikirwa nehuremu hwemuviri, uye uku kwaive kurasikirwa kwemafuta, kwete kurasikirwa kwemhasuru ( ²⁰ ).

Asi kune avo vane metabolic kusagadzikana, kuchengetedza tsandanyama handiyo yega pundutso yeserum.

Serum ye metabolic kusagadzikana

Rangarira kuti whey protein inokubatsira kuchengetedza kuonda misa panguva yekurasikirwa. Serum inoitawo seinovandudza mametabolism mamaki, zvirinani mune avo vane matambudziko emetabolism, akadai sekufutisa uye chirwere cheshuga.

Zvisinei, mira kweminiti. Kudya whey protein hakuiti kuti uve mukuru here?

Zvichida hongu, kana uri mwana ari kukura kana mutambi ( ²¹ ) Asi mune vakafuta uye mhando 2 vanhu vane chirwere cheshuga, whey protein ine mhedzisiro yakasiyana. Kuti unzwisise mhedzisiro iyi, unofanirwa kunzwisisa mashandiro anoita metabolic kusagadzikana.

Mashandiro anoita metabolic kusagadzikana

Kufutisa uye Type 2 chirwere cheshuga chirwere che metabolic chinokonzerwa nezvinetso ne insulin, iyo shuga yeropa inodzora mahormone. Uye chii chinogadzira matambudziko ne insulin? Kugara kwakakwira muropa glucose.

Paunodya chikafu chine makabhohaidhireti, shuga yako yemuropa inoramba yakakwidziridzwa, uye gwata rako rinofanira kuburitsa insulin yakawanda kuti ibudise shuga muropa uye ichipinda mumaseru. Nekufamba kwenguva, masero ako anomira kuterera insulin uye anomira kutora glucose. Nekuda kweizvi, pancreas yako inopomba yakawedzera insulin kubata iyo hyperglycemic mamiriro. Uye kutenderera kunoenderera mberi.

Kutenderera uku kunonzi insulin resistance, uye vanhu vasingadi insulin vanochengeta mafuta pane kupisa mafuta. Uye kusvetuka kupfupi, zvinosuruvarisa, kubva kune insulin kuramba kune metabolic syndrome.

Serum inogona kubatsira.

Mune imwe ongororo, vatsvakurudzi vakapa vanhu vakafuta whey supplements kwemavhiki gumi nemaviri uye vakaona kuvandudzwa kukuru mukutsanya insulin mazinga ( ²² ).

Mune imwe ongororo, Type 2 chirwere cheshuga chaive nani zvakanyanya mushure mekudya glucose uye insulin mhinduro painowedzerwa neserum pamberi peyakanyanya-carbohydrate kudya kwemangwanani. ²³ ).

Serum yezvirwere zvisingaperi

Whey's high digestibility uye stellar amino acid profile inoita kuti ive inofarirwa munyika yeprotein supplementation. Vazhinji vaongorori vanotarisa kune whey kubatsira nezvirwere zvisingaperi. Hezvino zvimwe zvabuda:

• Chirwere chemwoyo: Mune avo vane hypertension (high blood pressure), kuwedzera ne whey protein kunoderedza BP, yakavandudzwa lipid counts, uye yakagadziridzwa mamaki emidziyo yeropa ( ²⁴ ).
• Chirwere chechiropa: Whey protein supplementation yakavandudza nonalcoholic fatty chiropa chirwere (NAFLD) zviratidzo muvakadzi vakafuta, zvichida nekuda kwekuwedzera glutathione (antioxidant) kugadzirwa ( ²⁵ ).
• Kenza: lactoferrin muwhey protein yakarambidza kukura kwekenza yekoloni maseru ( ²⁶ ) - uye serum cysteine ​​​​(nekuda kwekuita kwayo pa glutathione) inogona kuderedza kuumbwa kwebundu muvanhu ( ²⁷ ).
• Matambudziko emimba: muvanhu vane chirwere cheCrohn, serum inoderedza kupera kwemukati ( ²⁸ ).
• Cognitive impairment: Kunyange zvazvo isiri chirwere chisingaperi, serum supplementation yaiwanzoita kuvandudza kutaura kwekutaura pakati pezera repakati kune vakuru vakuru ( ²⁹ ).
• Immune disorders: mhedzisiro yemakonzo inoratidza kuti whey protein inobatsira mukusimudzira immune system uye kudzivirira autoimmune kusagadzikana ( ³⁰ ).

Hutano hunobatsira hwewhey protein

Sechiyeuchidzo, heano anonyanya kuzivikanwa bioactive komisheni muserum, pamwe netsananguro pfupi yemabhenefiti avo akatsvagirwa.

• BCAA: iyo amino acids leucine, isoleucine uye valine iyo inoshandiswa mukukura kwemhasuru uye kupora.
• Cysteine-Amino acid inoshandiswa kugadzira glutathione, iyo huru antioxidant yemuviri. ³¹ )
• Lactoferrin- Protein yemukaka yakaratidzwa kuvandudza hutano hwemapfupa uye kudzivirira kuwandisa kwesimbi ( ³² ) ( ³³ )
• Alpha-lactalbumin: protein yemukaka ine zvinobatsira pahutano hwehuropi uye neurotransmitters ( ³⁴ )
• Beta-lactoglobulin: puroteni yemukaka inovandudza hutachiona uye inobvisa allergies ( ³⁵ )
• Immunoglobulins (IGG, IGA): immunostimulating compounds anobatsira kurwisa utachiona ( ³⁶ )
• Lysozyme: enzyme inouraya mabhakitiriya nekuparadza madziro emasero avo ( ³⁷ )
• Lactoperoxidase: enzyme inobatsira kugadzira mishonga inouraya mabhakitiriya ( ³⁸ )

Kune akawanda kupfuura aya makomisheni masere museramu, asi iwo ndiwo akanyanya kukosha.

Parizvino, iwe unogona kunge uchishamisika: whey protein yemunhu wese here?

Zvinogona kuitika

Vanhu vazhinji vanogona kushivirira mapuroteni ewhey, kunyanya whey protein isolate, iyo yakasarudzika nzira yewhey. Nenzira iyi, iwe unowana ese mabhenefiti e whey ane mashoma mashoma e lactose uye pasina casein.

Kunyange zvakadaro, kana iwe uchinzwa usinganzwisisiki kana uine maitiro mushure mekunwa whey protein yako shake, zvinogona kunge zvakakonzerwa nechimwe chezvinhu zviviri: lactose kusagadzikana kana kuti dairy allergy.

Chikamu chikuru chevanhu hachigoni kushivirira mukaka, uye lactose inowanzokonzera. Kunyangwe kubviswa kwewhey isolate kunobvisa yakawanda yelactose kubva mumukaka, mitsetse yeshuga yemukaka iyi inoramba iripo.

Zvichienderana nemunhu, iyi diki yelactose inogona kukonzera matambudziko emudumbu akadai segasi, kuputika, kurwadziwa nemudumbu, kana matambudziko emudumbu. Sezvese zvine chekuita nekudya, chinhu chega.

Vanhu vane allergies yemukaka vanowanzo allergic kune mukaka protein casein, alpha-lactalbumin, kana beta-lactoglobulin ( ³⁹ ).

Iri harisi zano rekurapa, asi vanhu vane mukaka allergies vanoita zvakanaka kudzivirira zvese zvigadzirwa zvemukaka, kusanganisira whey protein.

Chimwezve chinhu. Whey pachayo hairatidzike kukonzeresa itsvo kana kukuvara kwechiropa, asi avo vane matambudziko aripo vangangoda kudzivirira yakakwira protein, whey, kana kumwe kudya. ⁴⁰ ).

Serum Yakanaka Kwauri Here?

Whey yakanakira vanhu vazhinji, kunze kwekunge uine simba rakasimba rekunzwa lactose (rangarira, pane chete maratidziro elactose mu whey protein isolate) kana uine allergy yemukaka.

Zvikasadaro, kuwedzera ne whey protein poda inopa akawanda mabhenefiti ehutano, anosanganisira:

• Kureruka kwekutora uye digestibility.
• Kukura kwemhasuru uye kupora.
• Kuchengetedzwa kwemaonda mashoma panguva yekurasikirwa uremu (pane ketogenic kudya, semuenzaniso).
• Zvirinani antioxidant mhinduro kuburikidza nekuwedzera kugadzirwa kweglutathione.
• Kushanda kurinani kwe immune system nekuda kwemakomisheni akadai salactoferrin, alpha-lactalbumin uye beta-lactoglobulin.
• Kuderedza metabolic kusagadzikana senge kufutisa uye Type 2 chirwere cheshuga.
• Vimbisa kuvandudza zvirwere zvisingaperi sekenza, chirwere chechiropa uye maronda emudumbu.
• Kuderedza BP uye kuvandudza vascular utano mu hypertensive vanhu.

Zvinoshamisa, handiti? Ingoyeuka kuti nepo mapuroteni mazhinji achiti ndiwo akanakisa, imwe chete ndeyechokwadi.