John Myers
Protein pea bụ obere ihe nfụkasị ahụ, bụ isi nri nri sitere na amino acids nke nwekwara ọgaranya na ígwè - ọ bụghị naanị maka ndị na-eme egwuregwu na ndị anaghị eri anụ kamakwa maka ndị agadi chọrọ igbochi mfu ahụ. Amino acid dị na protein pea nwere ike imeju protein ndị ọzọ nke akwụkwọ nri n'ụzọ ga-eme ka e kee protein nwere uru ndu nke protein anụmanụ. Maka ndị na-eme egwuregwu ike, protein pea bụ ihe bara uru na mgbakwunye na ọzụzụ zuru oke, ndị na-achọ ifelata na-ejikwa protein pea mee ka ọ dịkwuo ibu.
Protein pea maka akwara siri ike na ike
Protein agwa nwere ngwakọta nke amino acid dị mkpa na nke na-adịghị mkpa. Amino acid, n'aka nke ya, bụ ihe ndị bụ isi na-ewu protein nke ahụ anyị ma si otú a na-emepụta anụ ahụ anyị gụnyere mọzụlụ.
Mana ọ bụghị naanị mọzụlụ a kpụrụ nke ọma ka a na-ewulite site na amino acid, kamakwa akpụkpọ ahụ dị mma nke ọma, ntutu mara mma, yana usoro ahụ ji alụso ọrịa ọgụ na-arụ ọrụ nke ọma.
Ọnụnọ nke amino acids na-agbanwe agbanwe na-ejikọta ya na ike na-adịgide adịgide - karịsịa ma ọ bụrụ na a na-elebara anya na ọkwa dị elu nke arginine amino acid.
A na-ahụkwa arginine karịsịa na protein peas n'ogo dị elu nke ukwuu - ya bụ ihe fọrọ nke nta ka ọ bụrụ gram 7 nke arginine kwa gram 100 nke uzuzu protein pea. N'aka nke ọzọ, protein whey a na-etokarị, nwere naanị otu ụzọ n'ụzọ anọ nke arginine a.
Protein pea nwekwara ọgaranya karịsịa na lysine, amino acid nke - yana arginine - nwere ike ịba uru nke ukwuu maka ndị na-arụsi ọrụ ike.
Amino acid maka arụ ọrụ na ahụike ọzọ
Amino acid lysine bụ otu n'ime amino acid dị mkpa. Ndị a bụ amino acid nke ahụ na-enweghị ike imepụta onwe ya, ya mere a ga-ejiri nri.
Lysine nwere ọtụtụ ọrụ n'ime ahụ. Dịka ọmụmaatụ, ọ na-etinye aka na ntinye nke calcium na ya mere ọ dị oke mkpa maka ahụike ọkpụkpụ.
Lysine na-arụkwa ọrụ dị mkpa na nhazi nke collagen. Collagen, n'aka nke ya, bụ akụkụ dị mkpa nke anụ ahụ anyị jikọtara (ọkpụkpụ, cartilage, akpụkpọ anụ, akwara), nke mere na usoro anụ ahụ ga-ata ahụhụ nke ukwuu ma ọ bụrụ na enwere ụkọ lysine.
Lysine bụkwa ihe mmalite nke carnitine, ihe sitere na amino acid abụọ: lysine na methionine.
Carnitine na-arụ ọrụ dị mkpa na abụba na-ere ọkụ ma na-ebufe acid fatty ozugbo na ụlọ ọrụ ike cell - mitochondria. N'ebe ahụ, a na-akpọ acids fatty ọkụ ma ghọọ ike.
Ya mere, ụkọ carnitine pụtara na enweghị ike ịgbaji abụba. N'ihi nke a, a na-atụ aro carnitine mgbe ụfọdụ ka ọ bụrụ mgbakwunye nri iji soro nri na-eme ka abụba na-ere ọkụ.
Ngwongwo carnitine kacha mma nwere mmetụta dị mma na arụmọrụ egwuregwu. N'ihi na karịsịa na egwuregwu ntachi obi, akụkụ ahụ na-adabere n'ikike ya ịchịkọta ihe ndị ọzọ site na ọkụ nke fatty acids.
Carnitine nwekwara ike inwe mmetụta bara uru na kọlestrọl na ọkwa abụba ọbara - dị ka ọmụmụ na ndị ọrịa mamịrị gosipụtara. Na ọrịa shuga, ọkwa carnitine yiri ka ọ na-adị ala mgbe niile (yana ndị nwere oke nrụgide). N'otu oge ahụ, ndị na-arịa ọrịa shuga nwere ọkwa cholesterol dị elu na-enweghị oke.
N'ime ọmụmụ 2009 ha bipụtara na American Journal of Clinical Nutrition, ndị ọkà mmụta sayensị na Mahadum Catania dị na ndịda Italy chọpụtara na mgbakwunye carnitine ọ bụghị nanị na-ebelata cholesterol nke ukwuu kamakwa ọkwa triglyceride.
Ya mere, ọkọnọ nke carnitine ma ọ bụ lysine kwesịrị ekwesị bụ akụkụ nke ahụike zuru oke nke a na-ekwesịghị ileda anya, a ga-ezerekwa ụkọ lysine na ụgwọ niile.
Protein agwa na-egbochi ụkọ lysine
Enweghị ụkọ lysine nwere ike ime karịsịa mgbe ọka bụ isi iyi protein ebe lysine dị na obere protein protein.
Ya mere, ọnọdụ ụkọ nwere ike ịdị na-ekwe omume site na nri sitere na osisi naanị ma ọ bụrụ na a na-eri mkpo ole na ole na ngwaahịa soy n'otu oge.
N'ụzọ dị mwute, ihe mgbaàmà nke ụkọ lysine adịghị edozi ma nwee ike igosi ọtụtụ ihe ndị ọzọ. Otu ihe atụ bụ ike ọgwụgwụ. Ma ọgbụgbọ, iro ụra, enweghị agụụ, enweghị izu ike n'ozuzu, anya ọbara ọgbụgba, ọbụlagodi anaemia (ọnụọgụ ọbara dị ala), na nsogbu uto ụmụaka.
Ọbụlagodi na ndị ọchịchị tozuru etozu edobebeghị ụkpụrụ ntuziaka gọọmentị ọ bụla maka ihe amino acid chọrọ, a na-eche nkezi lysine kwa ụbọchị nke 800 ruo 3000 mg maka onye ruru kilogram 70.
Otu akụkụ nke protein pea dị elu (20 g nwere ihe karịrị 80 pasent protein) enyelarị ihe dịka 500 mg nke lysine.
Ọnụ ọgụgụ dị elu nke lysine na arginine na protein pea enweela mmetụta dị ukwuu n'ịbawanye arụmọrụ na ntachi obi.
Ma protein pea na-akwalite uto nke anụ ahụ na ịmaliteghachi anụ ahụ n'ụzọ ọzọ - nke na-abụghị nanị na-adọrọ mmasị maka ndị na-eme egwuregwu, kamakwa maka ndị agadi bụ ndị, site n'inweta protein dị mma, na-egbochikwa ahụ ike na-edozi ahụ ma si otú ahụ ọ bụghị ihe ize ndụ nke ịdaba na ya. ihe niile metụtara nwere ike ibelata nsonaazụ.
Protein pea na-akwalite mmepụta anụ ahụ na ịmaliteghachi anụ ahụ
Ọzụzụ ike kpụ ọkụ n'ọnụ - mana n'ikpeazụ ọrụ ọ bụla kwa ụbọchị - na-ebute ihe ịrịba ama nke iyi na akwa na anụ ahụ. Ya mere, akụkụ ahụ anyị na-agbalịsi ike inweta amino acid site na protein ndị a na-etinye n'ime nri na iji ha rụkwaa ma na-amụba uru ahụ.
Maka ebumnuche a, protein agwa na-enye nnukwu amino acid ndị ahụ dị oke mkpa maka iwulite akwara.
Amino acid kwuru na a na-akpọ BCAA, nke bụ mbiri nke bekee maka amino acids nwere alaka (Alaka-Chain Amino Acids). Ndị a gụnyere amino acid leucine, isoleucine, na valine.
Pasent 40 nke ihe anyị chọrọ kwa ụbọchị maka amino acid dị mkpa kwesịrị sitere na BCAA.
Nke a pụtara na a ga-erirịrị ha n'oke nke ukwuu karịa amino asịd ndị ọzọ dị mkpa. Protein agwa nwere ike ịbụ ezigbo nkwado ebe a. Ọ na-ewepụta ụkpụrụ BCAA nke fọrọ nke nta ka ọ bụrụ protein whey.
Ọ bụrụ na ị na-enye BCAA nke ọma, ọ ga-ekwe omume igbochi mbelata ahụ ike na ike ọgwụgwụ n'oge egwuregwu ntachi obi.
Protein pea nwekwara ike igbochi ike ọgwụgwụ na ndụ ndị na-adịghị eme egwuregwu kwa ụbọchị, ya bụ site n'enyemaka nke nnukwu ígwè ya.
Protein pea - 1 nri na-enye pasent 30 nke mkpa ígwè gị kwa ụbọchị
Naanị otu nri (20-25 g) nke protein pea kwa ụbọchị na-ekpuchi pasent 30 nke ihe nwanyị chọrọ, nke dị gburugburu 15 mg nke ígwè (n'ime ụmụ nwoke ọ bụ ihe dịka 10 mg).
A maara ígwè dị ka akụkụ dị mkpa nke physiology mmadụ ma jiri ya mee ihe dịka achọrọ maka ibugharị oxygen n'ime ọbara.
Ígwè bụkwa akụkụ dị mkpa nke ọtụtụ enzymes, ya mere ọ na-etinye aka na ọtụtụ mmeghachi omume na organism.
Otu n'ime enzymes ndị a nwere ígwè bụ catalase, nke na-agbaji hydrogen peroxide nke metabolic toxin ma si otú ahụ na-echebe cell pụọ na mmebi.
Dị ka ọ na-adị na ígwè sitere na osisi, ígwè sitere na protein pea abụghịkwa hemic, ya bụ, ígwè trivalent, nke nwere ike ịba ụba ma ọ bụrụ na ị na-ejikọta akụkụ nke protein pea kwa ụbọchị na ihe ọṅụṅụ oroma ọhụrụ ma ọ bụ ụfọdụ lemon ọhụrụ squeezed. ihe ọṅụṅụ.
N'aka nke ọzọ, kọfị, tii ojii, ma ọ bụ nri bara ụba na calcium ekwesịghị ịṅụbiga mmanya ókè ma ọ bụ rie ya n'otu oge na protein protein, n'ihi na ha nwere ike igbochi ịmịnye ígwè.
Protein agwa na-ebuli nsonaazụ nke nri gị
Protein na ya mere protein agwa na-egosi mmetụta a na-akpọ "thermal".
Nke a pụtara na mgbe a na-agbari ha n'ime ahụ, a na-emepụta okpomọkụ na, ọzọkwa, mgbaze nke protein na-achọ ike karịa mgbaze nke carbohydrates ma ọ bụ abụba.
N'ụzọ doro anya, ihe ruru pasenti 30 nke calorie protein a na-ererịrị ọkụ n'oge mgbari nke protein.
Otu nnyocha e bipụtara na Nutrition Journal na 2011 gosikwara na a na-aṅụ mmanya na-aba n'anya na protein pea nkeji 30 tupu nri nwere ike ijupụta nke na a na-eri obere nri bụ isi.
Ọ bụrụ na, n'aka nke ọzọ, ndị isiokwu riri whey ma ọ bụ akwa protein dị ka onye mbido, mmetụta a pụtara ìhè ma ha rie oke nha. Protein pea na-akwado mbelata ibu n'ụzọ ọzọ:
Protein agwa na-ebelata ọkwa shuga dị n'ọbara
Mgbe ị na-eri nri nwere carbohydrate, ọkwa shuga dị n'ọbara na-ebili n'ụzọ nkịtị, nke na-akpali pancreas ịhapụ nnukwu insulin homonụ.
Insulin na-achọpụta na carbohydrates (n'ụdị glucose) na-abanyekwa na sel, ebe a na-ere ọkụ ma ọ bụ chekwaa ya (n'ụdị glycogen na / ma ọ bụ abụba).
Nri sitere na carbohydrates dịpụrụ adịpụ (osikapa a na-egbu maramara, achịcha ọcha, sweets) na-abawanye ọkwa shuga dị n'ọbara n'ime ogologo oge, na-akwalite nchekwa nke abụba, yana nwekwara ike ibute mmepe nke nguzogide insulin (ihe ga-ebute ụdị ọrịa shuga 2) n'ime ahụ. ogologo oge.
Otú ọ dị, iji nri dị mma dochie carbohydrates dịpụrụ adịpụ na iji protein ndị dị elu na-emeju nri na-eduga n'ịhazi nhazi nke shuga ọbara na insulin. Ihe si na ya pụta bụ na a na-egbochi oke nchekwa abụba.
Protein pea nwere mmetụta antioxidant na mgbochi mkpali
Nnyocha e bipụtara na 2012 gosiri na protein pea nwere ike ịnwe mmetụta antioxidant na mgbochi mkpali.
N'ime ọmụmụ ihe a, protein pea gbochiri nitric oxide nke a na-emepụta n'oge metabolism cell, nke nwere ike ibute mmebi cell na oke oke.
Mgbochi nke pro-inflammatory messenger bekee site na protein agwa bụkwa ihe dị ịrịba ama nke mere na protein agwa nwere ike iburu n'uche nke ọma dị ka akụkụ nke nri bara ụba na ihe ndị dị mkpa maka igbochi ọrịa na-adịghị ala ala, nke na-ejikọta ya na latent. (anaghị achọpụta) usoro mkpali.
Otú ọ dị, ọ bụghị nanị na protein pea bara uru n'ihi na ọ nwere ọtụtụ ihe bara uru, kamakwa n'ihi na ọ dịghị enwe ọtụtụ ihe, ya mere ọ na-adị mfe mgbari.
Protein pea: dị mma maka ndị na-arịa ọrịa ahụ
Protein pea bụ hypoallergenic, na-eme ka ọ dị mma maka ndị nwere allergies na nri nri na-adịghị anabata akwa, mmiri ara ehi, ma ọ bụ ngwaahịa soy.
Protein pea bụ n'ezie enweghị soy, enweghị gluten, enweghị akwa, enweghị lactose, na mmiri ara ehi enweghị protein. Otú ọ dị, ndị na-arịa ọrịa nfụkasị ahụ ma ọ bụ ndị nwere ekweghị ekwe ga-eleba anya mgbe niile na ndepụta nke ihe ndị na-emepụta mgbe ịzụrụ protein powders.
N'ihi na ị na-ahụkarị ihe ndochi, agba agba, ihe na-atọ ụtọ, ihe mgbakwunye shuga, ma ọ bụ ihe mgbakwunye ndị ọzọ nwere ike ibute enweghị ndidi n'etiti ndị nwere mmetụta.
Ya mere, ọ bụrụ na ịzụrụ protein ntụ ntụ, jide n'aka na ọ dịghị ihe ọ bụla dị oké mkpa na protein bụ ezigbo 100% dị ọcha na organic.
Protein pea: kpachara anya na nnabata histamine
A na-ewere peas green ka a na-anabata ya nke ọma n'ihe banyere ekweghị ekwe nke histamine (HIT), ya mere a na-anabatakarị oriri obere obere oge mgbe ụfọdụ. Otú ọ dị, a dịghị eme protein pea site na peas akwụkwọ ndụ akwụkwọ ndụ, kama site na peas gbawara agbawa, ya bụ peas chara acha. Ndị a so na mkpo ọka ndị a na-ewere dị ka ndị na-atọhapụ histamine, nke pụtara na ha nwere ike ịkpalite ntọhapụ nke histamine n'ime ahụ.
Otú ọ dị, karịsịa na nkwụsị nke histamine, ọ nwere ike ịdị nnọọ iche, ya mere, ụkpụrụ dị mma maka peas bụ:
Ọ bụrụ na ịchọrọ ịkpachara anya, mee na-enweghị peas na ngwaahịa ndị sitere na ha. Onye ọ bụla nke meberela HIT nke ọma ma ọ bụ na-anabata nri ụfọdụ na-adabaghị nke ọma na HIT, nwaa obere protein pea (dịka site na ndị enyi) wee hụ ka o si arụ ọrụ.
Protein pea: isi iyi purine?
A bịa n'ihe gbasara mkpo ọka, ajụjụ na-ebilite maka etu ọdịnaya purine ha siri dị elu. Purines bụ akụkụ nke mkpụrụ ndụ ihe nketa ya mere a na-ahụ ya na mkpụrụ ndụ sel niile. Ka nri na-etinyekwu uche na ụbara cell, ka ọdịnaya purine dị elu dị elu n'ozuzu ya.
N'ime ahụ, a na-agbajikwa purines n'ime uric acid. Agbanyeghị, mgbe ọkwa uric acid dị n'ọbara na-abawanye nke ukwuu, uric acid nwere ike ibute nsogbu ahụike dịka B. ruo gout ma ọ bụ akụrụ akụrụ.
Nri ndị bara ụba nke ukwuu na purines gụnyere sardines, mackerel, herring, broth, offal, na caviar.
Ebe a na-esi enweta purines na-agafeghị oke gụnyere anụ, anụ ọkụkọ, anụ ọkụkọ, azụ na ụfọdụ akwụkwọ nri dịka: Asparagus, agwa a mịrị amị, lentil, mushrooms na peas a mịrị amị.
N'ụzọ na-akpali mmasị, agbanyeghị, ọmụmụ egosila na nri osisi bara ụba nke purine doro anya na akụkụ ahụ adịghị ekewa ya dị ka nrụgide dị ka nri anụmanụ bara ụba nke purine - ọ bụrụgodị na ọdịnaya purine ha bụ otu.
Ya mere, e nwere doro anya n'ihe ize ndụ nke gout si oriri nke oké osimiri na anụ, ma ọ bụghị site oriri nke osisi isi iyi nke purines.
Usoro onunu ogwu
Iji nweta ezigbo mmụba anụ ahụ mgbe mgbatị ahụ gasịrị, onye ama ama onye America na-ahụ maka ahụike na onye nkuzi ibu Tom Venuto (onye dere “Burn the Fat, feed the muscle”) na-atụ aro ka ndị na-eme egwuregwu ike were 30 ruo 50 g nke protein gbadoro anya. nke bụ akụkụ abụọ kwa ụbọchị ruru gram 20 ruo 25 nke protein.
Ndị na-achọ naanị ịgbakwunye nri ha na protein dị elu ma na-adịghị eme ọzụzụ ọ bụla dị arọ kwesịrị iburu otu ma ọ bụ abụọ nke protein ntụ ntụ dị ka mkpa ha si dị na nri ha.
Protein agwa: ngwakọta amino acid zuru oke
Enwere ike ịbawanye uru ndu nke protein pea ruo n'ókè nke na ọ ruru uru ndu nke protein whey. Nke a dị mfe ime site na ijikọta protein pea na protein osikapa - na nha 30:70 (protein pea 30%, protein osikapa 70%).
Ọ bụ ezie na protein osikapa enweghị nnukwu lysine na protein pea, protein osikapa na-enye amino acid methionine, nke n'aka nke ya na-adịghị ahụ na ọnụ ọgụgụ dị ukwuu na protein pea mana achọrọ maka mmepụta nke carnitine dị n'elu.
N'ụzọ dị otú a, amino asịd niile dị maka organism n'ogo achọrọ ma ọ nwere ike isi na "ihe owuwu ụlọ" zuru ezu maka iwulite protein ndị dị n'ime.
