Ingabe I-Whey Protein Ilungele Wena Ekudleni Kwe-Keto? Umhlahlandlela wakho walesi sithasiselo esidumile

Kulezi zinsuku, i-protein powder ikhona yonke indawo. Yenza usesho olusheshayo lwe-Google futhi uzothola i-whey, i-casein, i-hemp, i-chickpea, iphizi, isoya futhi, kumthengi ozamayo, iphrotheni yekhilikithi. Futhi lokho kuvela ekhasini lokuqala kuphela. Kodwa ingabe amaprotheni e-whey alungile kuwe?

Ngokwemvelo, iphrotheni ngayinye ithi ingcono kakhulu yamaprotheni. Kodwa siyahamba. Hhayi bonke bangase babe abangcono kakhulu.

Yize kungathatha isikhathi ukuthi i-FDA iqinisekise izimangalo zezempilo zalezi zithako, abacwaningi abakwenzi. Uma ubuyekeza izifundo zesayensi nge-whey protein, isithasiselo seprotheyini esitholakala obisini lwenkomo, sibonakala sikhanya kakhudlwana kunezinye.

Okuyisisekelo: Ingabe I-Whey Protein Ikulungele?

Cishe usuyazi kakade ukuthi i-serum isiza ekukhuleni kwemisipha nokululama. Leyo protein inyakazisa oyiphuzayo ejimini? Cishe iqukethe i-serum.

Okungenzeka ukuthi awukwazi izinzuzo ezingezona izicubu ze-whey protein. Ukwehla kwesisindo esinempilo, impilo yenhliziyo nemithambo yegazi, ukusebenza kwamasosha omzimba, ukunciphisa umdlavuza, ukwesekwa kwe-antioxidant, impilo yesibindi - uhlu luyaqhubeka. Lezi zinzuzo zivela, ngokwengxenye enkulu, engcotsheni yama-peptide namaprotheni atholakala kuma-whey supplements.

Lo mhlahlandlela uchaza kabanzi mayelana nalezi zinhlanganisela, kanye nezinzuzo eziningi (kanye nemiphumela engemihle engase ibe khona) ye-whey protein supplementation. Ngakho-ke uma othile ekubuza ukuthi "ingabe amaprotheni e-whey akulungele?" uzoba nokuzethemba ekunikezeni impendulo yakho.

Izisekelo ze-Whey protein powder

I-Whey ayiyona i-vegan njengoba ivela obisini, ikakhulukazi obisini lwenkomo, kodwa ngezinye izikhathi ivela ezimvini noma ezimbuzini. Ubisi luqukethe izinhlobo ezimbili zamaprotheni: i-casein (cishe ama-80%) kanye ne-whey (cishe ama-20%) ( ¹ ).

Uma uhlukanisa okuqinile kobisi oketshezini, uthola iwhey (uketshezi) kanye ne-casein (okuqinile).

Ngokuya ngendlela yokukhipha kanye nokuhlunga, uzothola umkhiqizo owodwa kwemithathu:

• I-Whey protein powder: Isetshenziswa kakhulu emikhiqizweni yokudla futhi iwuhlobo oluncane kakhulu lwewhey olune-lactose eningi.
• I-Whey Protein Concentrate (WPC): Iza ngendlela yokwengeza futhi iwuhlobo oluqinile lwewhey olune-lactose encane.
• I-Whey Protein Isolate (WPI): leli yifomu elicwengekile le-supplement elinezinto eziningi ezisebenzayo namaprotheni, kanye nemikhondo ye-lactose.

I-whey protein supplements okuxoxwe ngayo kulesi sihloko ngokuyinhloko i-whey isolates. Uma kukhulunywa ngama-protein powders, i-whey protein isolate inketho yekhwalithi ephezulu kakhulu. Futhi kuyindlela engcono kakhulu yabantu abane-lactose sensitivity.

Lesi akusona isitatimende esizimele. Ngokocwaningo olushicilelwe, i-whey protein ingumthombo wamaprotheni osebenzayo futhi ogayekayo kubantu ( ² ).

Ukusebenza kahle kwamaprotheni kuyalinganiseka. Kukalwa ngokuthi isilwane sikhula kangakanani lapho siphakelwa iphrotheni ethile, futhi noma yini engaphezu kuka-2,7 igayeka kalula. Ukuze uthole ireferensi, iphrotheni yesoya inamaphuzu angu-2,2, kuyilapho i-whey protein inamaphuzu angu-3,2, amaphuzu aphezulu kakhulu amaprotheni ngemva kwamaqanda.

Ingabe i-whey igayeka kalula?

Ngobuchwepheshe, i-whey ingumkhiqizo wobisi. Futhi ubisi kunzima kwabanye abantu ukulugaya. I-Whey isolate, nokho, ayinazo izinhlanganisela ezimbili ezibhekele iningi le ukungabekezelelani kobisiI-lactose ne-casein.

• I-Lactose: I-Lactose ingushukela wobisi abantu abaningi (5-15% yabantu baseNyakatho Yurophu, ngokulinganisa okukodwa) abakwazi ukubekezelela. Ukungabekezelelani kwe-lactose kuvame ukuvela ngezimpawu zokugaya ukudla njengokuqunjelwa, amajaqamba, isifo sohudo, noma isicanucanu ( ³ ).
• Icasein: Le phrotheni yobisi ingabangela nezimpawu kusukela ebuhlungwini besisu kuya egesini. Kwabanye abantu, i-casein ibonakala ibangela ukuvuvukala kwamathumbu ( ⁴ ). Uma ungakubekezeleli kahle ubisi, i-casein ingase ibe yicala.

Nokho, ku-whey powder engayodwa, iningi le-lactose ne-casein liyahlungwa. Ngakho-ke labo abanokungabekezelelani kobisi (hhayi ukungezwani nobisi) bangase babe nenhlanhla.

Cishe yingakho i-serum ithola amaphuzu angu-1,00 (amaphuzu aphezulu kakhulu) wokugaya amaprotheni, okukalwa ngokuhlola ama-amino acid esitokisini sakho. Ukuze uthole ireferensi, ubhontshisi omnyama uthole u-0,75 kanye ne-gluten i-lousy engu-0,25.

Ama-amino acids nezinye izinhlanganisela ku-serum

Njengamanye ama-protein powders, i-whey protein yenziwe ngama-amino acid. Ama-amino acid ayizingqimba ezakha wonke ama-molecule amaprotheni, kanye nokwakheka kwezicubu, okuhlanganisa imisipha, isikhumba, izinwele, nezinzipho.

Ama-amino acid ayi-9 abalulekile akhona ku-serum, ngaphezu kwama-branched chain amino acid noma Ama-BCAA athuthukayo imisipha. Lawa ma amino acid "abalulekile" ngoba umzimba wakho awukwazi ukuwenza ngokwawo; kufanele uwathole ekudleni noma ezithasiselweni.

Ama-BCAA enza ama-35% amaprotheni kuzicubu zemisipha futhi aziwa kakhulu ngemiphumela yawo ye-anabolic (ekhuthaza ukukhula) ( ⁵ ).

Kunezinhlobo ezintathu eziyinhloko ze-BCAAs: I-Leucine, i-Isoleucine, ne-Valine, futhi ngayinye idlala indima ekukhuleni kwemisipha nokululama. Kulezi zintathu, i-leucine idlala indima ebalulekile ekuhlanganiseni amaprotheni emisipha ( ⁶ ) futhi i-serum igcwele i-leucine.

I-Whey iphinde ifakwe i-cysteine, isandulela se-amino acid esiza ukukhiqiza i-antioxidant yayo eyinhloko, i-glutathione. Ngakho-ke, ukusetshenziswa kwe-whey kukhulisa ukukhiqizwa kwe-glutathione ( ⁷ ).

Ngaphezu kwe-BCAAs ne-cysteine, i-serum iqukethe uhlu olude lwezinhlanganisela ezizuzisayo ze-bioactive ezihlanganisa ( ⁸ ):

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

I-Serum yokukhula kwemisipha nokululama

Uma ufuna ukwakha nokulungisa imisipha, udinga ama-amino acid ukuze ajikeleze egazini lakho. Futhi ngalokho, uzodinga amaprotheni alungile.

Khumbula ukuthi amaprotheni e-whey aphezulu kuma-BCAA, agayeka kalula, futhi kukhonjiswe ezifundweni zezilwane ukuthi aphakathi kwamaprotheni asebenza kahle kakhulu emhlabeni. Ngenxa yalezi zizathu, abacwaningi bathanda ukusebenzisa i-whey ezivivinyweni zomuntu zokuzivocavoca nokululama.

I-whey ikusiza kanjani ukwakha imisipha? Lokhu ikwenza ngokukhuthaza ibhalansi ye-protein elungile ezicubu zemisipha.

Ngokuyisisekelo, ibhalansi yamaprotheni inetha ilingana nokwakheka kwamaprotheni (ukwakhiwa kwemisipha) kukhishwe ukuwohloka kwamaprotheni (ukuwohloka kwemisipha) ( ⁹ ).

Lokhu kusho ukuthi uma i-muscle synthesis idlula ukuwohloka kwemisipha, isisindo sakho semisipha sizokhula.

I-Serum Isiza Kanjani Ukwakha Imisipha

Yilapho amaprotheni e-whey engena khona. Kolunye ucwaningo, abacwaningi bondla izinsizwa ezinempilo engu-12 ama-whey noma ama-carbohydrate, babacela ukuba baphakamise izisindo, bese bekala izimpawu zokukhula kwemisipha nokululama emahoreni angu-10 nangama-24 ngemva kokuqeqeshwa.

Iqembu elidla ama-whey, uma liqhathaniswa neqembu elidla ama-carbohydrate, lalinamandla amakhulu namandla kuzo zombili izikhawu zesikhathi ngemva kwezikhathi zokuqeqesha ( ¹⁰ ). Emahoreni angu-24, iqembu le-serum-feed nalo lakwazi ukwenza ukuphindaphinda okwengeziwe ngaphambi kokuhluleka kwemisipha. Uma kuziwa ekubuyiseleni kwemisipha nokusebenza kwezemidlalo, i-serum iyasebenza.

Abantu abadala asebekhulile bangazuza futhi ezinhlelweni ze-anabolic ze-serum. Njengoba ukhula, ulahlekelwa isisindo esibalulekile semisipha njengoba ishumi leminyaka ngalinye lidlula. Lesi simo, esaziwa ngokuthi i-sarcopenia, sandisa ingozi yesifo esingelapheki futhi sinciphisa kakhulu izinga lempilo ( ¹¹ ).

Ngenhlanhla, kubonakala sengathi ukuqeqeshwa kokumelana, lapho kuhlanganiswa ne-whey protein supplements, kungasiza ekuvimbeleni i-sarcopenia. Kokunye ukuhlola, ososayensi banezela abesifazane asebekhulile abangama-70 nge-serum phakathi nohlelo lokuqeqeshwa kwesisindo lwamasonto ayi-12. Ukuthathwa kwe-serum ngaphambi noma ngemuva kokuzivocavoca umzimba kukhiqize ukuzuza okukhulu kwemisipha ( ¹² ).

Elinye iqembu labacwaningi libonise ukuthi i-whey protein idlula i-casein yokukhula kwemisipha emadodeni amadala. Bathi ukunqoba kwe-serum kubangelwa ukugayeka kwayo okusezingeni eliphezulu kanye namazinga aphezulu e-leucine ( ¹³ ).

Akumangalisi ukuthi abakhi bomzimba badla ibhotela. Inokuqukethwe kwamaprotheni okuhle kakhulu okuhle ekwakheni imisipha. Kodwa kuthiwani ngokuncipha?

I-Serum ye-muscle mass kanye nokulahlekelwa isisindo

Kuhlelo oluhle lokulahlekelwa isisindo, umuntu ulahlekelwa amafutha ngenkathi egcina imisipha ethambile.

Iyiphi indlela efakazelwe yokwehlisa isisindo? Vele unciphise ama-carbs, bese ubuyisela lawo ma-carbs ngamafutha noma amaprotheni. Lokhu, kanye nokugcina i-caloric eyanele, kufanele kusize abantu abaningi balahlekelwe amafutha.

Kokunye ukuhlola, abacwaningi beluleka abantu abakhuluphele abangu-65 ukuba badle ukudla okunama-carbohydrate amaningi noma okunamaprotheni amaningi. Ngemva kwezinyanga eziyisithupha, iqembu elinamaprotheni amaningi lase lilahlekelwe isisindo esiningi kakhulu kuneqembu lama-carbohydrate amaningi. Akukona ncamashi ukuhlola okulawulwa ngokuqinile, kodwa kusenedatha ethile okufanele icatshangelwe ( ¹⁴ ).

Nansi into: Ezinhlelweni zokulahlekelwa isisindo, uhlobo lwe-protein supplement lubalulekile, futhi ekugcineni imisipha phakathi nalezi zinhlelo zokulahlekelwa isisindo, akukho mthombo wamaprotheni oye wabonakala uphumelela kakhulu kune-whey.

Ngakho ingabe i-serum ikulungele? Njengoba wazi, i-serum iqukethe i-leucine eningi, i-BCAA ebalulekile ekugcinweni kwemisipha. Futhi, kulula ukugaya kunamanye amaprotheni amaningi.

Ocwaningweni lwango-2017, abacwaningi baqasha abesifazane abangama-34 abaphuma ekuhlinzweni kwe-gastric bypass futhi babamisa ngokungahleliwe ukuthi badle ukudla okubili kokuncipha kwesisindo: ukudla okunama-calorie aphansi okunewhey kanye nokudla okunekhalori ephansi ngaphandle kwewhey. Abesifazane abathola ama-whey supplements balahlekelwa isisindo esiningi futhi empeleni banamafutha omzimba amaningi kuneqembu lokulawula ( ¹⁵ ).

Okunye ukudla okuqinisekisiwe kokulahlekelwa isisindo ukudla okunamafutha amaningi, okuphansi kwe-carb ketogenic. Futhi kuvela ukuthi Whey protein iyithuluzi elibalulekile ku-Ketogenic Weight Loss Toolkit.

I-Whey kanye nokudla kwe-ketogenic yokulahlekelwa isisindo

La Ukudla kwe-ketogenic kuyaziwa ukusiza abantu ukuthi balahlekelwe amafutha ( ¹⁶ ). Lapho ushintsha umthombo wakho wamandla usuka ku-glucose (ama-carbohydrate) uye kuma-ketone, umzimba wakho awushisi nje amafutha owadlayo, futhi uqala ukushisa amafutha agciniwe.

Futhi udla kancane ekudleni kwe-ketogenic. Ngokudla kwe-keto, uzogcwala isikhathi eside ngenxa ( ¹⁷ ):

• I-Ghrelin yehlile: ihomoni yendlala
• I-cholecystokinin enkulu (CCK): i-hormone ebopha ubuchopho bakho ukuze unciphise isifiso sakho sokudla
• Ukuncipha kwe-neuropeptide Y: isivuseleli sokudla esisuselwe ebuchosheni

Ukwanda kokushiswa kwamafutha

Ukudla kwe-ketogenic, ngokwencazelo, ukudla okunamafutha amaningi, ama-carbohydrate aphansi, kanye namaprotheni aphakathi. Kodwa lokho akusho ukuthi kufanele ugweme amaprotheni ngokuphelele. Abaningi be-keto dieters bakhathazekile inqubo yezinto eziphilayo ebizwa ngokuthi i-gluconeogenesis, kodwa akufanele.

Amaprotheni ayingxenye ebalulekile yanoma yiluphi uhlelo lokudla kanye nesisindo somzimba, kuhlanganise nokudla kwe-keto. Eqinisweni, udinga inani elilinganiselwe lamaprotheni ukuze ulondoloze ukwakheka komzimba okuthambile, onemisipha ( ¹⁸ ). Isixazululo esisodwa ukufaka i-whey protein ekudleni kwakho kwe-keto, ngaphezu kwamafutha e-MCT nebhotela le-nut.

Ocwaningweni lokuhlola, abacwaningi babeka abantu abangu-25 abanempilo ekudleni okukodwa kokubili: ukudla okune-ketogenic (okwengezwe nge-whey protein) kanye nokudla okukhawulelwe kwekhalori. Nakuba womabili amaqembu elahlekelwa isisindo, iqembu le-whey ketogenic lagcina imisipha eminingi kuneqembu eliphansi lekhalori ( ¹⁹ ). Okuhle Ukwazi Ukuvimbela Ukuwohloka Kwemisipha Ngesikhathi Sokuncipha Kwesisindo.

Elinye iqembu labacwaningi lathatha ukuncipha kwesisindo okubangelwa ukudla kwe-keto kuya kwelinye izinga: ukuconsa amaprotheni e-whey ngqo emapheshaneni amathumbu eziguli ezikhuluphele eziyi-188 ezigcinwe (nge-carbohydrate restriction) esimweni esithambile se-ketogenic. Phakathi nohlelo lwezinsuku eziyishumi, lezi ziguli zalahlekelwa isisindo somzimba esibalulekile, futhi lokhu kwakuwukulahlekelwa kwamafutha, hhayi ukulahlekelwa kwemisipha ( ²⁰ ).

Kodwa kulabo abanezinkinga ze-metabolic, ukulondoloza imisipha akuyona kuphela inzuzo ye-serum.

I-Serum yokuphazamiseka kwe-metabolic

Khumbula ukuthi i-whey protein ikusiza ukuthi ugcine isisindo esithambile ngesikhathi sokuncipha kwesisindo. I-Serum futhi ibonakala ithuthukisa izimpawu zemetabolism, okungenani kulabo abanezinkinga ze-metabolic, njengokukhuluphala nesifo sikashukela.

Nokho, linda kancane. Ukudla amaprotheni e-whey akukwenzi ube mkhulu?

Mhlawumbe yebo, uma ungumntwana okhulayo noma umsubathi ( ²¹ ). Kodwa kubantu abakhuluphele futhi abanesifo sikashukela sohlobo 2, amaprotheni e-whey anomphumela ohlukile. Ukuze uqonde lo mphumela, kufanele uqonde ukuthi ukuphazamiseka kwe-metabolic kusebenza kanjani.

Zisebenza kanjani ukuphazamiseka kwe-metabolic

Ukukhuluphala kanye nesifo sikashukela sohlobo 2 yizinkinga ze-metabolic ezibangelwa izinkinga i-insulin, i-hormone elawula ushukela wegazi. Futhi yini edala izinkinga nge-insulin? Ukugcwala kweglucose ephezulu ngokungalawuleki.

Lapho udla ukudla okunama-carbohydrate amaningi, ushukela wegazi lakho uhlala uphakeme njalo, futhi amanyikwe akho kufanele akhiphe i-insulin eyengeziwe ukuze akhiphe i-glucose egazini futhi iye kumaseli. Ngokuhamba kwesikhathi, amaseli akho ayayeka ukulalela i-insulin futhi ayeke ukumunca i-glucose. Ngenxa yalokhu, amanyikwe akho akhipha i-insulin eningi ukuze abhekane nesimo se-hyperglycemic. Futhi umjikelezo uyaqhubeka.

Lo mjikelezo ubizwa ngokuthi ukumelana ne-insulin, futhi abantu abamelana ne-insulin bagcina amafutha esikhundleni sokushisa amafutha. Futhi ukugxuma okufushane, ngeshwa, kusuka ekuphikisweni kwe-insulin kuya ku-metabolic syndrome.

I-serum ingasiza.

Kolunye ucwaningo, abacwaningi banikeze abantu abakhuluphele izithasiselo ze-whey amasonto ayishumi nambili futhi babona ukuthuthuka okuphawulekayo emazingeni e-insulin yokuzila ukudla ( ²² ).

Kolunye ucwaningo, uhlobo lwesifo sikashukela sohlobo 2 lwalunoshukela wangemva kokudla kanye nezimpendulo ze-insulin ezingcono kakhulu lapho zengezwa nge-serum ngaphambi kokudla kwasekuseni okune-carbohydrate eningi ( ²³ ).

I-Serum yezifo ezingapheli

Ukugayeka kokudla kahle kukaWhey kanye nephrofayili ye-stellar amino acid kuyenza intandokazi emhlabeni wokwengezwa kwamaprotheni. Abacwaningi abaningi babheka ku-whey ukusiza ngezifo ezingapheli. Nansi eminye imiphumela:

• Isifo senhliziyo: Kulabo abanomfutho wegazi ophakeme (umfutho wegazi ophakeme), ukwengezwa nge-whey protein kwehlisa umfutho wegazi, ukubalwa kwe-lipid okuthuthukisiwe, kanye nezimpawu ezithuthukisiwe zokusebenza kwemithambo yegazi ( ²⁴ ).
• Isifo sesibindi: ukwengezwa nge-whey amaprotheni athuthukisiwe amamaki we-non-alcoholic fatty liver disease (NAFLD) kwabesifazane abakhuluphele, mhlawumbe ngenxa yokwanda kokukhiqizwa kwe-glutathione (antioxidant) ( ²⁵ ).
• Umdlavuza: i-lactoferrin ku-whey protein ivimbele ukukhula kwamangqamuzana omdlavuza wekoloni ( ²⁶ ) - kanye ne-serum cysteine ​​​​(ngenxa yomphumela wayo ku-glutathione) inganciphisa ukwakheka kwesimila kubantu ( ²⁷ ).
• Ukuphazamiseka kwamathumbu: kubantu abanesifo sikaCrohn, i-serum inciphisa ukuvuthwa kwamathumbu ( ²⁸ ).
• Ukukhubazeka kwengqondo: Nakuba kungesona isifo esingamahlalakhona, ukwesekwa kwe-serum kuthambekele ekuthuthukiseni ukukhuluma ngokushelelayo kubantu abaneminyaka ephakathi ukuya kubantu abadala asebekhulile ( ²⁹ ).
• Ukuphazamiseka kwamasosha omzimba: imiphumela kumagundane iphakamisa ukuthi i-whey protein iyasiza ekuthuthukiseni ukusebenza komzimba nokuvimbela ukuphazamiseka kwe-autoimmune ( ³⁰ ).

Izinzuzo zezempilo ze-whey protein

Njengesikhumbuzo, nazi izinhlanganisela ze-bioactive ezaziwa kakhulu ku-serum, kanye nezincazelo ezimfushane zezinzuzo zazo ezicwaningiwe.

• BCAA: ama-amino acids i-leucine, isoleucine ne-valine asetshenziselwa ukukhula kwemisipha nokululama.
• I-cysteineI-amino acid esetshenziselwa ukwakha i-glutathione, i-antioxidant eyinhloko yomzimba; ³¹ )
• I-Lactoferrin- Iprotheyini yobisi ekhonjiswe ukuthi ithuthukisa impilo yamathambo futhi ivimbele ukugcwala kwe-iron ( ³² ) ( ³³ )
• I-Alpha-lactalbumin: iphrotheni yobisi enemiphumela enenzuzo empilweni yobuchopho kanye nama-neurotransmitters ( ³⁴ )
• I-Beta-lactoglobulin: iphrotheni yobisi ethuthukisa ukuzivikela komzimba futhi ikhulule ukungezwani komzimba ( ³⁵ )
• Ama-Immunoglobulins (IGG, IGA): ama-immunostimulating compounds asiza ukulwa nokutheleleka ( ³⁶ )
• I-Lysozyme: i-enzyme ebulala amagciwane ngokucekela phansi izindonga zamangqamuzana awo ( ³⁷ )
• I-Lactoperoxidase: i-enzyme esiza ukwenza inhlanganisela ebulala amagciwane ( ³⁸ )

Kukhona ngaphezu kwalezi zinhlanganisela eziyisishiyagalombili ku-serum, kodwa lezo zibaluleke kakhulu.

Njengamanje, ungase uzibuze: ingabe iphrotheni ye-whey yawo wonke umuntu?

Imiphumela emibi engaba khona

Iningi labantu lingakwazi ukubekezelela amaprotheni e-whey, ikakhulukazi i-whey protein isolate, uhlobo oluhlanzekile kakhulu lwe-whey. Ngale ndlela, uthola zonke izinzuzo ze-whey ngamanani amancane kuphela we-lactose futhi ayikho i-casein.

Noma kunjalo, uma uzizwa ungajwayelekile noma usabela ngemva kokuphuza i-whey protein shake, kungenzeka ukuthi kungenxa yento eyodwa yezinto ezimbili: ukungabekezelelani kwe-lactose noma ukungezwani nobisi.

Ingxenye enkulu yabantu ayikwazi ukubekezelela ubisi, futhi i-lactose ngokuvamile iyimbangela. Nakuba ukukhishwa kwe-whey isolate kususa iningi le-lactose obisini, iminonjana yalo shukela wobisi isekhona.

Kuye ngomuntu, le mali encane ye-lactose ingabangela izinkinga zamathumbu njengegesi, ukuqunjelwa, ubuhlungu besisu, noma izinkinga zamathumbu. Njengakho konke okuhlobene nokudla, kuyinto yomuntu ngamunye.

Abantu abangezwani nobisi bavame ukungezwani neprotein yobisi i-casein, i-alpha-lactalbumin, noma i-beta-lactoglobulin ( ³⁹ ).

Lesi akusona iseluleko sezokwelapha, kodwa abantu abangezwani nobisi bangenza kahle ukugwema yonke imikhiqizo yobisi, kuhlanganise ne-whey protein.

Enye into futhi. I-Whey ngokwayo ayibonakali ibangela ukulimala kwezinso noma isibindi, kodwa labo abanezinkinga ezikhona bangase bafune ukugwema amaprotheni amaningi, whey, noma okunye ukudla ( ⁴⁰ ).

Ingabe I-Serum Ikulungele?

I-Whey ilungele abantu abaningi, ngaphandle uma unokuzwela okunamandla ku-lactose (khumbula, kukhona iminonjana ye-lactose ku-whey protein isolate) noma uma unokungezwani nobisi.

Uma kungenjalo, ukugcwalisa nge-whey protein powder kunikeza izinzuzo eziningi zezempilo, kufaka phakathi:

• Ukumuncwa kalula kanye nokugaya.
• Ukukhula kwemisipha okukhulu nokululama.
• Ukugcinwa kwesisindo esincane ngesikhathi sokulahlekelwa isisindo (ngokwesibonelo, ekudleni kwe-ketogenic).
• Ukusabela okungcono kwe-antioxidant ngokukhuphuka kokukhiqizwa kwe-glutathione.
• Ukusebenza kangcono kwamasosha omzimba ngenxa yezinhlanganisela ezifana ne-lactoferrin, i-alpha-lactalbumin ne-beta-lactoglobulin.
• Ukunciphisa ukuphazamiseka kwe-metabolic njengokukhuluphala kanye nesifo sikashukela sohlobo 2.
• Sethembisa ukwenza ngcono izifo ezingelapheki njengomdlavuza, isifo sesibindi nokuphazamiseka kwesisu.
• Ukwehlisa umfutho wegazi nokuthuthukisa impilo yemithambo yegazi kubantu abanomfutho wegazi ophakeme.

Kuyamangaza, akunjalo? Khumbula nje ukuthi nakuba amaprotheni amaningi ethi angcono kakhulu, elilodwa kuphela eliyiqiniso.