Ngaba iProtein yeWhey ilungile Kuwe kukutya kweKeto? Isikhokelo sakho kwesi songezo sidumileyo

Kule mihla, iprotein powder ikuyo yonke indawo. Yenza ukhangelo lukaGoogle olukhawulezayo kwaye uya kufumana i-whey, i-casin, i-hemp, i-chickpea, i-ertyisi, i-soy kunye, kumthengi onomdla, iprotheni yeqakamba. Kwaye oko kubonakala kuphela kwiphepha lokuqala. Kodwa ngaba iprotein ye-whey ilungile kuwe?

Ngokwemvelo, iprotheni nganye ibango ukuba yeyona ilungileyo kwiiprotheni. Kodwa siyahamba. Akunjalo kwakona basenokuba ngabona babalaseleyo.

Nangona kungathatha ixesha ukuba i-FDA iqinisekise amabango ezempilo kwezi zongezo, abaphandi abakwenzi. Xa uphonononga uphononongo lwenzululwazi ngeprotein ye-whey, isongezelelo seprotheyini ephuma kubisi lwenkomo, ibonakala iqaqambile kancinci kunezinye.

Izinto ezisisiseko: Ngaba iProtein yeWhey ikulungele wena?

Mhlawumbi sele uyazi ukuba i-serum inceda ekukhuleni kwemisipha kunye nokubuyisela. Ukuba iprotein ingcangcazela usela kwindawo yokuzivocavoca? Mhlawumbi iqulethe i-serum.

Into onokuthi ungayazi inzuzo engeyiyo yemisipha yeprotheni ye-whey. Ukwehla kobunzima obunempilo, impilo ye-cardiovascular, umsebenzi womzimba, ukunciphisa umhlaza, inkxaso ye-antioxidant, impilo yesibindi - uluhlu luyaqhubeka. Ezi zibonelelo zivela, ubukhulu becala, ukusuka kwisandla seepeptides kunye neeproteni ezifumaneka kwizongezelelo zewhey.

Esi sikhokelo sichaza ngakumbi malunga nala ma-compounds, kunye neenzuzo ezininzi (kunye nezinye iziphumo ezinokwenzeka) ze-whey protein supplementation. Ke xa umntu ekubuza "ngaba iprotein ye-whey ilungile kuwe?" uya kuba nentembelo ekunikezeni impendulo yakho.

Iziseko zomgubo weprotheyini yeWhey

I-Whey ayiyo vegan njengoko iphuma ebisini, ubukhulu becala kubisi lwenkomo, kodwa ngamanye amaxesha iphuma kwiigusha okanye kwiibhokhwe. Ubisi luneentlobo ezimbini zeprotheyini: i-casein (malunga ne-80%) kunye ne-whey (malunga ne-20%) ( ¹ ).

Xa usahlula iziqina zobisi kulwelo, ufumana i-whey (ulwelo) kunye ne-casein (okuqinileyo).

Ngokuxhomekeke kwindlela yokutsalwa kunye nokucoca, uya kufumana enye yeemveliso ezintathu:

• Whey protein powder: Isetyenziswa kakhulu kwiimveliso zokutya kwaye yeyona ndlela incinci yewhey enelactose eninzi.
• I-Whey Protein Concentrate (WPC): Iza kwifomu yokuncedisa kwaye iyindlela ephakathi ye-whey ene-lactose encinci.
• I-Whey Protein Isolate (WPI): olu lolona xwebhu lusulungekileyo olongezelelweyo olunolona xinaniso luphezulu lweekhompawundi ze-bioactive kunye neeprotheni, kunye nemikhondo yelactose.

Izongezo zeprotheyini ze-whey ezixutyushwa kweli nqaku ngokuyintloko zi-whey zodwa. Xa kuziwa kwiprotein powders, i-whey protein isolate lukhetho olukumgangatho ophezulu kakhulu. Ikwayeyona ndlela ilungileyo kubantu abane-lactose sensitivity.

Le asiyongxelo ezimeleyo. Ngokophando olupapashiweyo, iprotheyini ye-whey ngumthombo weprotheyini osebenzayo kunye nokugaya abantu ( ² ).

Ukusebenza kweeproteni kuyalinganiseka noko. Kulinganiswa ngokuba isilwanyana sikhula kangakanani xa sityiswa iprotheni ethile, kwaye nantoni na engaphezu kwe-2,7 igaywa kakhulu. Ukufumana ireferensi, iprotein yesoya inamanqaku angama-2,2, ngelixa iprotein ye-whey inamanqaku angama-3,2, elona nqaku liphezulu leprotheyini esebenzayo emva kwamaqanda.

Ngaba kulula ukwetyisa i-whey?

Ngokobuchwephesha, i-whey yimveliso yobisi. Kwaye kunzima kwabanye abantu ukuba bakwetyise. I-Whey isolate, nangona kunjalo, ayinazo iikhompawundi ezimbini ezinoxanduva kuninzi lwe ukunganyamezeli ubisi: i-lactose kunye ne-casein.

• ILactose: I-Lactose iswekile yobisi abantu abaninzi (i-5-15% yabantu baseMntla yaseYurophu, ngoqikelelo olunye) abanako ukunyamezela. Ukunganyamezeli kweLactose kudla ngokubonakala ngeempawu zokwetyisa ezifana nokuqunjelwa, ukuqaqanjelwa, urhudo, okanye isicaphucaphu ( ³ ).
• Icasein: Le proteni yobisi inokubangela iimpawu ukusuka kwiintlungu zesisu ukuya kwigesi. Kwabanye abantu, i-casein ibonakala ibangela ukuvutha kwamathumbu. ⁴ ). Ukuba awunyamezeli kakuhle ubisi, i-casein inokuba ngunobangela.

Nangona kunjalo, kwi-whey powder ekwanti, uninzi lwe-lactose kunye ne-casein ziyahluzwa ngaphandle. Ngoko ke abo banokunganyamezeli ubisi (kungekhona ukwalana nobisi) banokuba nethamsanqa.

Kungeso sizathu le nto i-serum amanqaku ayi-1,00 (elona nqaku liphezulu linokubakho) lokugaywa kweprotheyini, elinganiselwa ngokuphonononga ii-amino acids kwisitulo sakho. Ukufumana ireferensi, iimbotyi ezimnyama zifumene i-0,75 kunye ne-gluten i-lousy 0,25.

Amino acids kunye nezinye iikhompawundi kwiserum

Njengezinye iiprotheyini zomgubo, iprotheni ye-whey yenziwe ngama-amino acids. Ii-amino acids ziibhloko zokwakha ezenza zonke iimolekyuli zeprotheyini, kunye nokwakheka kwezicubu, kubandakanya izihlunu, ulusu, iinwele kunye nezikhonkwane.

I-9 ebalulekileyo ye-amino acids ikhona kwi-serum, ngaphezu kwe-branched chain amino acids okanye BCAAs eziphuhlisayo izihlunu. Ezi amino acid "zibalulekile" kuba umzimba wakho awukwazi ukuzidibanisa ngokwawo; kufuneka uzifumane ekutyeni okanye kwizongezelelo.

I-BCAAs i-akhawunti ye-35% yeeprotheyini kwizicubu ze-muscle kwaye ziyaziwa kakhulu nge-anabolic (ukukhula kokukhuthaza) iziphumo ( ⁵ ).

Kukho iintlobo ezintathu eziphambili ze-BCAAs: I-Leucine, i-Isoleucine, kunye ne-Valine, kwaye nganye idlala indima ekukhuleni kwemisipha kunye nokubuyisela. Kwezintathu, i-leucine ingumdlali ophambili kwi-protein ye-muscle synthesis ( ⁶ ) kwaye i-serum igcwele i-leucine.

I-Whey iphinde ifakwe i-cysteine, i-amino acid precursor enceda ukuvelisa i-antioxidant yayo ephambili, i-glutathione. Ngaloo ndlela, ukusebenzisa i-whey kwandisa imveliso ye-glutathione ( ⁷ ).

Ukongeza kwi-BCAAs kunye ne-cysteine, i-serum iqulethe uluhlu olude lwee-bioactive compounds ezinenzuzo kuquka ( ⁸ ):

• Lactoferrin
• Alpha-lactalbumin
• IBeta-lactoglobulin
• Ii-Immunoglobulins (IGG, IGA)
• ILactoperoxidase
• I-Lysozyme

I-Serum yokukhula kwemisipha kunye nokubuyisela

Ukuba ufuna ukwakha kunye nokulungisa izihlunu, udinga i-amino acids ukujikeleza egazini lakho. Kwaye ngenxa yoko, uya kufuna iprotheni efanelekileyo.

Khumbula ukuba iprotheyini ye-whey iphezulu kwi-BCAAs, ilula ngokulula, kwaye ibonakaliswe kwizifundo zezilwanyana ukuba ibe phakathi kweeprotheni ezisebenzayo emhlabeni. Ngenxa yezi zizathu, abaphandi bathanda ukusebenzisa i-whey kwizilingo zomntu zokuzilolonga kunye nokubuyisela.

Ikunceda njani i-whey ekwakheni izihlunu? Ikwenza oku ngokukhuthaza ulungelelwaniso lweprotheyini entle kwizicubu zomzimba.

Ngokusisiseko, ibhalansi yeprotheyini yomnatha ilingana neprotein synthesis (ukwakhiwa kwemisipha) kuthatyathwe ukuqhekeka kweprotheyini (ukuqhekeka kwemisipha) ( ⁹ ).

Oku kuthetha ukuba ukuba i-muscle synthesis idlula ukuphuka kwemisipha, ubunzima bakho buya kukhula.

Indlela iSerum inceda ngayo ukwakha izihlunu

Kulapho iprotein ye-whey ingena khona. Kwisifundo esithile, abaphandi bondla abafana abancinci be-12 abanempilo i-whey okanye i-carbohydrates, bacela ukuba baphakamise izisindo, baze balinganise iimpawu zokukhula kwemisipha kunye nokubuyisela kwiiyure ze-10 kunye ne-24 emva koqeqesho.

Iqela le-whey-fed, xa kuthelekiswa neqela le-carbohydrates, lalinamandla amaninzi kunye namandla ngamaxesha omabini emva kweeseshoni zoqeqesho ( ¹⁰ ). Kwiiyure ze-24, iqela le-serum-fed likwazi ukwenza ukuphindaphinda okungakumbi ngaphambi kokuhluleka kwemisipha. Xa kuziwa ekubuyiseleni imisipha kunye nokusebenza kwezemidlalo, i-serum isebenza.

Abantu abadala abadala banokuzuza kwakhona kwiipropati ze-anabolic ze-serum. Njengoko ukhula, ulahlekelwa yimisipha ebalulekileyo njengoko ishumi ngalinye lidlula. Le meko, eyaziwa ngokuba yi-sarcopenia, yonyusa umngcipheko wesifo esingapheliyo kwaye inciphisa kakhulu umgangatho wobomi. ¹¹ ).

Ngethamsanqa, kubonakala ngathi uqeqesho lokumelana, xa ludityaniswe ne-whey protein supplements, lunokunceda ukukhusela i-sarcopenia. Kwisifundo esinye, izazinzulu zongezelele i-70 yabasetyhini abadala kunye ne-serum ngexesha le-12-iveki yoqeqesho lobunzima. Ukuthathwa kweSerum ngaphambi okanye emva kokuzivocavoca kuvelise ukuzuza okukhulu kwezihlunu ( ¹² ).

Elinye iqela labaphandi libonise ukuba iprotheni ye-whey igqithise i-casein yokukhula kwemisipha kumadoda amadala. Baye bathi uloyiso lweserum lubalele ekutyeni okugqwesileyo kunye namanqanaba aphezulu e-leucine ( ¹³ ).

Akumangalisi ukuba abakhi bomzimba badla ibhotela. Inomthamo weprotheyini obalaseleyo olungele ukwakha izihlunu. Kodwa kuthekani ngokuncipha?

I-Serum yobunzima bemisipha kunye nokulahlekelwa kwesisindo

Kwinkqubo efanelekileyo yokunciphisa umzimba, umntu ulahlekelwa ngamanqatha ngelixa egcina ubunzima bemisipha.

Yiyiphi indlela eqinisekisiweyo yokunciphisa umzimba? Nje unciphise i-carbs, emva koko utshintshe ezo carbs ngamafutha okanye iprotheni. Oku, kunye nokugcina i-caloric intake efanelekileyo, kufuneka incede abantu abaninzi balahlekelwe ngamanqatha.

Kolunye ulingo, abaphandi bacebisa abantu abangama-65 abatyebe kakhulu ukuba batye ukutya okunekhabhohayidrethi eninzi okanye okuneprotheyini eninzi. Emva kweenyanga ezintandathu, iqela leeprotheyini eziphezulu lalilahlekelwe kakhulu ubunzima kuneqela le-carbohydrate. Ayilovavanyo ncam olulawulwa ngokungqongqo, kodwa kusekho idatha ekufuneka iqwalaselwe ( ¹⁴ ).

Nantsi into: Kwiinkqubo zokulahlekelwa kwesisindo, uhlobo lweprotheyini eyongezelelweyo lubalulekile, kwaye ukugcina izihlunu ngexesha lezi nkqubo zokulahlekelwa kwesisindo, akukho mthombo weprotheyini oye waboniswa ukuba usebenze ngakumbi kune-whey.

Ke ingaba i-serum ilungile kuwe? Ewe, njengoko uyazi, i-serum iqulethe i-leucine eninzi, i-BCAA eyimfuneko yokugcina izihlunu. Kwakhona, kulula ukwetyisa kunezinye iiproteni ezininzi.

Kuphononongo lwe-2017, abaphandi baqesha abafazi be-34 abaphuma kwi-gastric bypass utyando kwaye basebenzise i-randomized ukuba badle izidlo ezimbini zokulahlekelwa kwesisindo: ukutya okuphantsi kweekhalori kunye ne-whey kunye nokutya okuphantsi kweekhalori ngaphandle kwe-whey. Abasetyhini abafumana izongezelelo ze-whey balahlekelwa bubunzima obuninzi kwaye ngokuyimfuneko banamafutha omzimba ngaphezu kweqela lolawulo ( ¹⁵ ).

Olunye ukutya okuqinisekisiweyo kokulahlekelwa kwesisindo kukutya okunamafutha amaninzi, okuphantsi kwe-carb ketogenic. Kwaye kuvela ukuba iprotheni ye-whey sisixhobo esixabisekileyo kwi-Ketogenic Weight Loss Toolkit.

I-Whey kunye nokutya kwe-ketogenic yokulahlekelwa kwesisindo

La Ukutya ketogenic kuyaziwa ukunceda abantu ukuba balahlekelwe ngamafutha ( ¹⁶ ). Xa utshintshela umthombo wakho wamandla kwi-glucose (i-carbohydrates) ukuya kwi-ketones, umzimba wakho awutshisi nje amanqatha owudlayo, uqala ukutshisa amanqatha agciniweyo.

Kananjalo utya kancinci kwi-ketogenic diet. Ngokutya kwe-keto, uya kuhlutha ixesha elide enkosi ku ( ¹⁷ ):

• I-Ghrelin yehla: ihomoni yendlala
• I-cholecystokinin enkulu (CCK): ihomoni ebophelela kwingqondo yakho ukunciphisa umdla wakho wokutya
• Ukuncipha kwe-neuropeptide Y: isivuseleli sokutya esekwe ebuchotsheni

Ukwanda kokutshiswa kwamafutha

Ukutya kwe-ketogenic, ngokwenkcazo, kukutya okunamafutha amaninzi, okuphantsi kwe-carbohydrates, kunye ne-moderate kwiprotheni. Kodwa oko akuthethi ukuba kufuneka uphephe iprotheni ngokupheleleyo. Uninzi lwe-keto dieters luxhalabile inkqubo yebhayoloji ebizwa ngokuba yigluconeogenesis, kodwa akufanele kube njalo.

Iiprotheyini ziyinxalenye ebalulekileyo yenkqubo yokutya kunye nokunciphisa umzimba, kubandakanywa nokutya kwe-keto. Ngapha koko, udinga isixa esiphakathi seprotheyini ukuze ugcine ukwakheka komzimba obhityileyo, onezihlunu ( ¹⁸ ). Esinye isisombululo kukongeza iprotheni ye-whey kwi-keto yakho yokutya, ngaphezu kweoli ye-MCT kunye nebhotela ye-nut.

Kuphononongo lokulinga, abaphandi babeka abantu abasempilweni be-25 kwenye yezidlo ezimbini: ukutya kwe-ketogenic (eyongezelelweyo ngeprotheni ye-whey) kunye nokutya okukhawulelwe kwikhalori. Nangona zombini amaqela alahlekelwa ubunzima, iqela le-whey ketogenic ligcine ubunzima bemisipha kuneqela eliphantsi lekhalori ( ¹⁹ ). Kuhle ukwazi uThintelo lokuNciphisa iMuscle ngexesha lokuLahla kobunzima.

Elinye iqela labaphandi bathatha i-keto yokutya-i-induced weight loss kwenye inqanaba: i-protein ye-whey evuza ngokuthe ngqo kwimibhobho ye-gastrointestinal ye-188 yezigulane ezityebileyo ezigcinwe (nge-carbohydrate restriction) kwimeko epholileyo ye-ketogenic. Ngexesha lenkqubo yeentsuku ezilishumi, ezi zigulana zalahlekelwa ubunzima bomzimba obalulekileyo, kwaye oku kwakukulahlekelwa ngamafutha, kungekhona ukulahleka kwemisipha ( ²⁰ ).

Kodwa kwabo baneengxaki ze-metabolic, ukugcina izihlunu akukuphela kwenzuzo ye-serum.

ISerum yokuphazamiseka kwemetabolism

Khumbula ukuba iprotein ye-whey ikunceda ukuba ugcine ubunzima obunqabileyo ngexesha lokunciphisa umzimba. I-Serum nayo ibonakala iphucula iimpawu zemetabolism, ubuncinci kwabo baneengxaki ze-metabolic, ezifana nokutyeba kunye nesifo seswekile.

Nangona kunjalo, linda umzuzu. Ngaba ukutya iprotein ye-whey akukwenzi ube mkhulu?

Mhlawumbi ewe, ukuba ungumntwana okhulayo okanye umdlali ( ²¹ ). Kodwa kwi-obese kunye nohlobo lwe-2 abantu abanesifo sikashukela, iprotheni ye-whey inefuthe elahlukileyo. Ukuqonda esi siphumo, kuya kufuneka uqonde ukuba zisebenza njani ukuphazamiseka kwemetabolism.

Zisebenza njani ukuphazamiseka kwemetabolism

Ukutyeba kakhulu kunye nohlobo lwesi-2 seswekile ziziphazamiso zemetabolism ezibangelwa ziingxaki insulin, ihomoni elawula iswekile yegazi. Kwaye yintoni eyenza iingxaki nge-insulin? Uxinzelelo lweswekile yegazi rhoqo.

Xa utya ukutya okune-carbohydrate eninzi, i-glucose yakho yegazi ihlala iphezulu ngokungapheliyo, kwaye i-pancreas yakho kufuneka ikhulule i-insulin eninzi ukuze ikhuphe i-glucose egazini lakho kunye neeseli zakho. Ngokuhamba kwexesha, iiseli zakho ziyayeka ukumamela i-insulin kwaye ziyeke ukufunxa i-glucose. Ngenxa yoko, i-pancreas yakho ikhupha i-insulin engakumbi ukujongana nemeko ye-hyperglycemic. Kwaye umjikelo uyaqhubeka.

Lo mjikelo ubizwa ngokuba yi-insulin resistance, kwaye abantu abamelana ne-insulin bagcina amanqatha endaweni yokutshisa amanqatha. Kwaye kukutsiba okufutshane, ngelishwa, ukusuka kwi-insulin ukumelana ne-metabolic syndrome.

Iserum inokunceda.

Kolunye uphononongo, abaphandi banike abantu abatyebe kakhulu izongezelelo ze-whey kwiiveki ezilishumi elinambini kwaye babona ukuphuculwa okubalulekileyo kumanqanaba e-insulin okuzila ukutya ( ²² ).

Kolunye uphononongo, uhlobo lwe-2 yesifo seswekile lwalungcono kakhulu emva kokutya kwe-glucose kunye neempendulo ze-insulin xa zongezwa nge-serum ngaphambi kwesidlo sakusasa se-carbohydrate. ²³ ).

ISerum yezifo ezingapheliyo

I-Whey's digestibility ephezulu kunye ne-stellar amino acid iprofayili yenza ukuba ibe yintandokazi kwihlabathi leprotheyini yokuncedisa. Abaphandi abaninzi bajonga kwi-whey ukunceda izifo ezingapheliyo. Nazi ezinye iziphumo:

• Isifo senhliziyo: Kulabo abanoxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi oluphezulu), ukuxhaswa ngeprotheyini ye-whey yehlisa uxinzelelo lwegazi, ukuphuculwa kwenani le-lipid, kunye nokuphuculwa kweempawu zemithambo yegazi ( ²⁴ ).
• Isifo sesibindi: Ukuxhaswa ngeprotheyini ye-whey ephuculweyo yamanqaku esifo sesibindi esinamafutha angenatywala (NAFLD) kubasetyhini abatyebileyo, mhlawumbi ngenxa yokwanda kwe-glutathione (i-antioxidant) yemveliso ( ²⁵ ).
• Cancer: I-lactoferrin kwiprotheyini ye-whey ithintele ukukhula kweeseli zomhlaza wekoloni ( ²⁶ kunye ne-serum cysteine ​​​​(ngenxa yempembelelo yayo kwi-glutathione) inokunciphisa ukubunjwa kwethumba ebantwini ( ²⁷ ).
• Iingxaki zesisu: kubantu abanesifo sikaCrohn, i-serum inciphisa ukunyanzeliswa kwamathumbu emathunjini ( ²⁸ ).
• Ukuphazamiseka kwengqondo: Ngelixa ingesiso isifo esingapheliyo, isongezelelo se-serum sithande ukuphucula ukuthetha ngokutyibilikayo kubantu ababudala ukuya kubantu abadala. ²⁹ ).
• Ukuphazamiseka kwamajoni omzimba: Iziphumo kwiimpuku zibonisa ukuba iprotheni ye-whey iluncedo ekuphuculeni ukusebenza komzimba kunye nokuthintela ukuphazamiseka kwe-autoimmune ( ³⁰ ).

Iinzuzo zezempilo zeprotheyini ye-whey

Njengesikhumbuzo, nazi ezona khompawundi zaziwayo ze-bioactive kwiserum, kunye neenkcazo ezimfutshane zezibonelelo zabo eziphandiweyo.

• BCAAs: i-amino acids leucine, isoleucine kunye ne-valine ezisetyenziselwa ukukhula kwemisipha kunye nokubuyisela.
• ICysteineI-amino acid esetyenziselwa ukwenza i-glutathione, eyona nto iphambili ye-antioxidant yomzimba. ³¹ )
• Lactoferrin- Iprotheyini yobisi ebonakaliswe ukuphucula impilo yamathambo kunye nokuthintela ukugqithiswa kwentsimbi ( ³² ) ( ³³ )
• Alpha-lactalbumin: iprotheni yobisi eneziphumo eziluncedo kwimpilo yengqondo kunye ne-neurotransmitters ( ³⁴ )
• IBeta-lactoglobulin: iprotein yobisi ephucula ukugonyeka kunye nokuphelisa i-allergies ( ³⁵ )
• Ii-Immunoglobulins (IGG, IGA): iikhompawundi ze-immunostimulating ezinceda ukulwa usulelo ( ³⁶ )
• I-Lysozyme: i-enzyme ebulala ibhaktheriya ngokutshabalalisa iindonga zeeseli zabo ( ³⁷ )
• ILactoperoxidase: i-enzyme enceda ukwenza iikhompawundi ezibulala ibhaktheriya ( ³⁸ )

Kukho ngaphezu kwezi zixhobo zisibhozo kwiserum, kodwa ezo zezona zibalulekileyo.

Ukuza kuthi ga ngoku, usenokuba uyazibuza: ngaba iprotein ye-whey yomntu wonke?

Iziphumo ezinokuthi zibekho

Uninzi lwabantu luyakwazi ukunyamezela iprotheni ye-whey, ngakumbi i-whey protein isolate, eyona ndlela ihlambulukileyo ye-whey. Ngale ndlela, ufumana zonke izibonelelo ze-whey kunye neemali ezincinci ze-lactose kwaye akukho casein.

Sekunjalo, ukuba uziva ungaqhelekanga okanye usabela emva kokusela iprotheyini yakho ye-whey, mhlawumbi ngenxa yezinto ezimbini: ukunyanzeliswa kwe-lactose okanye ukungabikho kobisi.

Inxalenye enkulu yabemi ayikwazi ukunyamezela ubisi, kwaye i-lactose idla ngokuba ngunobangela. Nangona ukutsalwa kwe-whey isolate kususa uninzi lwelactose ebisini, imikhondo yale swekile yobisi isekhona.

Ngokuxhomekeke kumntu, le mali encinci yelactose inokubangela iingxaki zamathumbu ezifana negesi, ukuqunjelwa, intlungu yesisu, okanye iingxaki zamathumbu. Njengayo yonke into enxulumene nesondlo, yinto yomntu ngamnye.

Abantu abakwaliwa lubisi bahlala bechasana neprotein yobisi i-casein, i-alpha-lactalbumin, okanye i-beta-lactoglobulin ( ³⁹ ).

Eli ayilocebiso lonyango, kodwa abantu abanengxaki yokwalana nobisi baya kwenza kakuhle ukunqanda zonke iimveliso zobisi, kubandakanya neprotein yewhey.

Enye into. I-Whey ngokwayo ayibonakali ibangela umonakalo wezintso okanye isibindi, kodwa abo baneengxaki ezikhoyo banokufuna ukuphepha iprotheni ephezulu, i-whey, okanye enye into yokutya ( ⁴⁰ ).

Ngaba iSerum ikulungele wena?

I-Whey ilungile kubantu abaninzi, ngaphandle kokuba unovakalelo oluqinileyo kwi-lactose (khumbula, kukho i-lactose kuphela kwi-protein ye-whey isolate) okanye ukuba unesifo sobisi.

Ngaphandle koko, ukongeza nge-whey protein powder ibonelela ngeenzuzo ezininzi zempilo, kubandakanya:

• Ukufunxa ngokulula kunye nokwetyisa.
• Ukukhula okukhulu kwemisipha kunye nokubuyisela.
• Ukugcinwa kobunzima obunzima ngexesha lokulahlekelwa kwesisindo (kwisidlo se-ketogenic, umzekelo).
• Impendulo engcono ye-antioxidant ngokunyuka kwemveliso ye-glutathione.
• Ukusebenza ngcono kwamajoni omzimba ngenxa yeekhompawundi ezinje ngelactoferrin, alpha-lactalbumin kunye nebeta-lactoglobulin.
• Ukunciphisa iingxaki ze-metabolic ezifana nokutyeba kunye nohlobo lwe-2 yeswekile.
• Ukuthembisa ukuphucula izifo ezingapheliyo ezifana nomhlaza, isifo sesibindi kunye nokuphazamiseka kwesisu.
• Ukunciphisa uxinzelelo lwegazi kunye nokuphucula impilo ye-vascular kubantu abane-hypertensive.

Inomtsalane, akunjalo? Khawukhumbule ukuba ngelixa iiprotheyini ezininzi zibanga ukuba zezona zilungileyo, inye kuphela eyinyani.