John Myers
Iphrotheni ye-Pea iwumthombo ophansi we-allergen, umthombo wemifino kuphela wama-amino acid ocebile ngensimbi - hhayi kuphela kubasubathi nabadla imifino kodwa nakubantu asebekhulile abafuna ukuvimbela ukulahlekelwa kwemisipha. Ama-amino acid ephrotheni yephizi angagcwalisa amanye amaprotheni emifino ngendlela yokuthi kudaleke iphrotheni enenani lebhayoloji lamaphrotheni ezilwane. Kubadlali bamandla, iphrotheni ye-pea iyisengezo esibalulekile ekuqeqesheni okwanele, futhi abantu abafuna ukunciphisa umzimba basebenzisa amaprotheni e-pea ukusheshisa ukulahlekelwa isisindo.
I-Pea protein yemisipha eqinile namandla
Iphrotheni yephizi iqukethe inhlanganisela yekhwalithi ephezulu kakhulu yama-amino acid abalulekile futhi angabalulekile. Ama-amino acid, wona, ayizingqimba eziyisisekelo zokwakha amaprotheni emizimba yethu futhi ngaleyo ndlela ezicubu zethu zomzimba kubandakanya nemisipha.
Kodwa hhayi kuphela imisipha eyakhiwe kahle eyakhiwe ngama-amino acid, kodwa futhi isikhumba esibushelelezi esinempilo, izinwele ezinhle, kanye namasosha omzimba asebenza kahle.
Ukunikezwa okungaguquki kwama-amino acids nakho kuhlotshaniswa namandla okukhuthazela - ikakhulukazi uma ukunakekelwa kukhokhwa emazingeni aphezulu e-amino acid arginine.
Futhi i-arginine ikakhulukazi itholakala kumaprotheni e-peas ngezilinganiso eziphakeme ngokungajwayelekile - okungukuthi cishe amagremu angu-7 e-arginine ngamagremu angu-100 we-pea protein powder. Ngakolunye uhlangothi, iphrotheni ye-whey evame ukutuswa, iqukethe ingxenye yesine yaleli nani le-arginine.
Iphrotheni ye-pea icebile ikakhulukazi ku-lysine, i-amino acid - kanye ne-arginine - ingaba usizo kakhulu kubantu abakhuthele.
Ama-amino acids ekusebenzeni okwengeziwe nempilo
I-amino acid lysine ingenye yama-amino acid abalulekile. Lawa ama-amino acid umzimba ongakwazi ukuzikhiqiza wona ngakho-ke kufanele udliwe ngokudla.
I-Lysine inemisebenzi eminingi emzimbeni. Ngokwesibonelo, ihileleke ekumunceni i-calcium futhi ngenxa yalokho ibalulekile empilweni yamathambo.
I-Lysine nayo idlala indima ebalulekile ekwakhekeni kwe-collagen. I-Collagen, nayo, iyingxenye ebalulekile yezicubu zethu ezixhumeneyo (amathambo, uqwanga, isikhumba, imisipha), ukuze uhlelo lwe-musculoskeletal luzohlupheka kakhulu uma kunokuntuleka kwe-lysine.
I-Lysine futhi ingumanduleli we-carnitine, into eyenziwe ngama-amino acid amabili: i-lysine ne-methionine.
I-Carnitine idlala indima ebalulekile ekushiseni amafutha futhi ihambisa ama-fatty acids ngqo ezitshalweni zamandla zeseli - i-mitochondria. Lapho, ama-fatty acids ayashiswa futhi aguqulwe abe amandla.
Ngakho-ke, ukuntuleka kwe-carnitine kusho ukuthi amafutha awakwazi ukuphulwa. Ngenxa yalesi sizathu, i-carnitine inconywa ngezikhathi ezithile njengesengezo sokudla ukuze ihambisane nezidlo zokuthuthukisa ukushiswa kwamafutha.
Ukunikezwa kwe-carnitine okuphelele kunomphumela omuhle ngokulinganayo ekusebenzeni kwezemidlalo. Ngoba ikakhulukazi emidlalweni yokukhuthazela, umzimba uncike ekhonweni layo lokuhlanganisa izinqolobane ezengeziwe ekushiseni ama-fatty acids.
I-Carnitine ingaba nomthelela omuhle kakhulu kumazinga e-cholesterol namafutha egazi - njengoba ucwaningo lwabanesifo sikashukela lubonisile. Ngesifo sikashukela, amazinga e-carnitine abonakala ephansi kakhulu (kanye nakubantu abahlushwa ukucindezeleka okukhulu). Ngasikhathi sinye, abanesifo sikashukela bane-cholesterol ephezulu ngokungafani.
Ocwaningweni lwabo lwango-2009 olwanyatheliswa kuyi- American Journal of Clinical Nutrition , ososayensi baseNyuvesi yaseCatania eningizimu ye-Italy bathola ukuthi i-carnitine supplementation ayinciphisanga kakhulu i-cholesterol kuphela kodwa namazinga e-triglyceride.
Ngakho-ke, ukunikezwa okufanelekile kwe-carnitine noma i-lysine kuyisici sezempilo jikelele okungafanele kuthathwe kancane, futhi ukuntuleka kwe-lysine kufanele kugwenywe kuzo zonke izindleko.
I-Pea protein ivimbela ukushoda kwe-lysine
Ukushoda kwe-Lysine kungenzeka ikakhulukazi lapho okusanhlamvu kuwumthombo oyinhloko wamaprotheni njengoba i-lysine ikhona ngamanani amancane kumaprotheni okusanhlamvu.
Ngakho-ke isimo sokuntula singenzeka ngokudla okusekelwe ezitshalweni kuphela uma kudliwa imidumba embalwa futhi ingekho imikhiqizo yesoya edliwayo ngesikhathi esisodwa.
Ngeshwa, izimpawu zokuntuleka kwe-lysine azicacile futhi zingakhomba nezinye izimbangela eziningi. Isibonelo esisodwa ukukhathala. Kodwa futhi isicanucanu, ukozela, ukungakuthandi ukudla, ukungahlaliseki ngokomzimba okuvamile, amehlo ayochichima, ngisho ne-anemia (isibalo esiphansi segazi), nokuphazamiseka kokukhula kwezingane.
Ngisho noma iziphathimandla ezinekhono zingakazibeki noma yimaphi amavelu ezinkombandlela ezisemthethweni ezidingweni zama-amino acid angawodwana, isilinganiso esilinganiselwe sesidingo se-lysine sansuku zonke sika-800 kuya ku-3000 mg kumuntu onesisindo esingamakhilogremu angama-70 siyacatshangelwa.
Ingxenye yephrotheni ye-pea ephezulu (20 g enamaprotheni angaphezu kwamaphesenti angu-80) kakade inikeza cishe u-500 mg we-lysine.
Amazinga aphezulu e-lysine ne-arginine ku-pea protein asevele anemiphumela emihle ekwandiseni ukusebenza nokukhuthazela.
Kodwa iphrotheni ye-pea ikhuthaza ukukhula kwemisipha nokuvuselelwa kwemisipha ngenye indlela - okungeyona nje into ethakazelisayo kubadlali, kodwa nakubantu asebekhulile, ngokunikezwa okunempilo kwamaprotheni, futhi bavimbele ubuthakathaka bemisipha yokudla okunomsoco futhi ngaleyo ndlela okungenani ingozi yabo yokuwa nayo. zonke izici ezihambisana nazo zinganciphisa imiphumela.
I-Pea protein ikhuthaza ukwakhiwa kwemisipha nokuvuselelwa kwemisipha
Ukuqeqeshwa kwamandla okujulile - kodwa ekugcineni yonke imisebenzi yansuku zonke - kubangela izimpawu zokuguga nokuqhekeka kwezicubu zomzimba. Ngakho-ke umzimba wethu uhlale ulwela ukuthola ama-amino acid kumaprotheni atholakala ngokudla futhi uwasebenzisele ukulungisa nokuvuselela imisipha.
Ngale njongo, amaprotheni ephizi ahlinzeka ngamanani aphezulu kakhulu alawo amino acid abaluleke kakhulu ekwakheni imisipha.
Ama-amino acid athi abizwa nge-BCAA, okuyisifinyezo sesiNgisi se-branched-chain amino acids (Branched-Chain Amino Acids). Lezi zihlanganisa ama-amino acid i-leucine, isoleucine, ne-valine.
Amaphesenti angu-40 esidingo sethu sansuku zonke sama-amino acid abalulekile kufanele avele kuma-BCAA.
Lokhu kusho ukuthi kufanele adliwe ngamanani amakhulu kakhulu kunama-amino acid asele abalulekile. Iprotheni ye-pea ingaba ukwesekwa okuhle kakhulu lapha. Iletha amanani e-BCAA cishe aphakeme njengeprotheyini ye-whey.
Uma uhlinzekwa kahle nge-BCAA, kufanele kwenzeke ukuvimbela ukulahlekelwa kwemisipha nokukhathala kwangaphambi kwesikhathi emidlalweni yokukhuthazela.
Iprotein ye-pea ingavimbela nokukhathala empilweni yansuku zonke OKUNGEYONA yezemidlalo, okungukuthi ngosizo lokuqukethwe kwayo kwensimbi ephezulu.
I-Pea Protein - ukunikezwa oku-1 kunikeza amaphesenti angama-30 ezidingo zakho zensimbi zansuku zonke
Ukuphakelwa okukodwa nje (20-25 g) kweprotein yephizi ngosuku kuhlanganisa amaphesenti angama-30 esidingo sensimbi yowesifazane, esingaba ngu-15 mg wensimbi (emadodeni cishe u-10 mg).
I-ayoni yaziwa njengengxenye ebalulekile ye-physiology yomuntu futhi isetshenziswa isib. edingekayo ukuze kuthuthwe umoya-mpilo egazini.
I-ayoni nayo iyisakhi esibalulekile sama-enzyme amaningi futhi ngenxa yalokho ibandakanyeka ekuphenduleni okuningi emzimbeni.
Enye yalawa ma-enzyme aqukethe i-iron i-catalase, ephula ubuthi be-hydrogen peroxide esebenza emzimbeni futhi ngaleyo ndlela ivikele ingqamuzana emonakalweni.
Njengenjwayelo ngensimbi esekwe ezitshalweni, i-ayoni ephuma kuphrotheni yephizi nayo ayinayo i-haemic, okungukuthi i-iron trivalent, ukumuncwa kwayo kungandiswa uma uhlanganisa ingxenye yansuku zonke yeprotheni kaphizi nejusi elolintshi elisanda kukhanywa noma ulamula osanda kukhanywa. ijusi.
Ngakolunye uhlangothi, ikhofi, itiye elimnyama, noma ukudla okunothe nge-calcium akufanele kuphuzwe noma kudliwe ngesikhathi esifanayo nesokudla kwamaprotheni ephizi, njengoba kungavimbela ukumuncwa kwensimbi.
I-Pea protein ithuthukisa imiphumela yokudla kwakho
Amaprotheni futhi ngaleyo ndlela futhi amaprotheni e-pea abonisa lokho okubizwa ngokuthi "ukushisa" umphumela.
Lokhu kusho ukuthi lapho zigaywa emzimbeni, kukhiqizwa ukushisa futhi, ngaphezu kwalokho, ukugayeka kwamaprotheni kudinga amandla ngokulinganayo kunokugaya ama-carbohydrate noma amafutha.
Ngokusobala, amaphesenti angaba ngu-30 amaprotheni aseshisiwe kakade phakathi nokugayeka kokudla kwamaprotheni.
Ucwaningo olwanyatheliswa kuyi-Nutrition Journal ngo-2011 luphinde lwabonisa ukuthi i-pea protein shake edakwe imizuzu engu-30 ngaphambi kokudla ingagcwala kangangokuthi ukudla okuncane kakhulu kudliwe.
Uma, ngakolunye uhlangothi, izihloko zidla i-whey noma i-protein yeqanda njengesiqalo, lo mphumela awuzange ubonakale futhi wadla izingxenye ezivamile. Iphrotheni ye-pea isekela ukwehla kwesisindo ngenye indlela:
I-Pea protein yehlisa amazinga kashukela egazini
Uma udla ukudla okune-carbohydrate eningi, amazinga kashukela egazini ayakhuphuka ngokwemvelo, okwenza amanyikwe akhiphe inani elikhulu le-insulin yehomoni.
I-insulin iqinisekisa ukuthi ama-carbohydrate (ngesimo se-glucose) nawo angena kumaseli, lapho ashiswa khona noma agcinwe (ngesimo se-glycogen kanye/noma amafutha).
Ukudla okwenziwa ngama-carbohydrate angawodwa ikakhulukazi (ilayisi elipholishiwe, isinkwa esimhlophe, amaswidi) kukhulisa amazinga kashukela egazini ngokuhamba kwesikhathi, kukhuthaza ukugcinwa kwamafutha, futhi kungaholela ekwakhiweni kokumelana ne-insulin (isandulela sohlobo 2 sikashukela) isikhati eside.
Kodwa-ke, ukushintsha ama-carbohydrate ahlukanisiwe ngokudla okunempilo kanye nokwengeza ekudleni ngamaprotheni ekhwalithi ephezulu kuholela ekulawulweni okuphelele koshukela wegazi kanye namazinga e-insulin. Umphumela uba ukuthi ukugcinwa kwamafutha ngokweqile kuyavinjelwa.
I-Pea protein ine-antioxidant ne-anti-inflammatory effects
Ucwaningo olwanyatheliswa ngo-2012 lubonise ukuthi amaprotheni e-pea angase abe nemiphumela ye-antioxidant ne-anti-inflammatory.
Kulolu cwaningo, amaprotheni e-pea avimbele kakhulu i-nitric oxide ekhiqizwa ngesikhathi se-cell metabolism, engaholela ekulimaleni kwamaseli ngamanani amaningi.
Ukuvinjelwa kwezinto ze-pro-inflammatory messenger yi-pea protein kwakubalulekile ukuze iphrotheni ye-pea inakwe kahle njengengxenye yokudla okucebile ngezinto ezibalulekile zokuvimbela izifo ezingapheli, ezivame ukuhlotshaniswa nokucashile. (ezingabonakali) izinqubo zokuvuvukala.
Nokho, iphrotheni ipizi ayizuzisi kangako nje kuphela ngoba iqukethe izinto eziningi ezizuzisayo, kodwa futhi ngoba AYIqukethe izinto eziningi futhi ngenxa yalokho igayeka kalula.
I-Pea protein: ilungele abantu abangezwani kahle
Iphrotheni ye-Pea iyi-hypoallergenic, okwenza ilungele labo bantu abanokungezwani komzimba nokudla okungabekezeleli amaqanda, ubisi, noma imikhiqizo yesoya.
Iphrotheni ye-Pea ngokwemvelo ayinasoya ngokuphelele, ayinayo i-gluten, ayinamaqanda, ayinalactose, futhi ayinamaprotheni obisi. Kodwa-ke, abantu abangezwani nezinto ezithile noma abantu abangabekezeleli kufanele ngaso sonke isikhathi babheke uhlu lwezithako lapho bethenga izimpushana zamaprotheni.
Ngoba uvame ukuthola ama-fillers, colorings, sweeteners, sugar substitutes, noma ezinye izithasiselo ezingaholela ekungabekezeleni kubantu asebevele bezwela.
Ngakho-ke uma uthenga i-protein powder, qiniseka ukuthi ayinazo izithako ezibalulekile nokuthi amaprotheni ahlanzekile futhi aphilayo ngo-100%.
I-Pea protein: qaphela ukungabekezelelani kwe-histamine
Ama-peas aluhlaza abhekwa njengokubekezelelwa ngokulinganayo esimweni sokungabekezelelani kwe-histamine (HIT), ngakho-ke ukusetshenziswa ngezikhathi ezithile kwamanani amancane kuvame ukubekezelelwa. Kodwa-ke, amaprotheni e-pea awenziwa ngama-peas aluhlaza, kodwa kusuka kuma-peas ahlukanisiwe, okungukuthi ama-peas avuthiwe ahlutshiwe. Lezi ziphakathi kwemifino ethathwa njengekhulula i-histamine, okusho ukuthi ingakhuthaza ukukhululwa kwe-histamine emzimbeni.
Kodwa-ke, ikakhulukazi ngokungabekezelelani kwe-histamine, kungase kuhluke kakhulu, ngakho-ke isiqubulo esihle samaphizi sithi:
Uma ufuna ukuqaphela, yenza ngaphandle kwama-peas nemikhiqizo eyenziwe kubo. Noma ubani osanda kuthuthukisa kancane i-HIT noma obekezelela ukudla okuthile ngokuvamile okungafaneleki kahle ku-HIT, zama inani elincane le-pea protein (isb. kusuka kubangani) futhi ubone ukuthi lisebenza kanjani.
I-Pea Protein: Umthombo wePurine?
Uma kukhulunywa ngemifino, umbuzo uvame ukuvela ngokuthi uphakeme kangakanani okuqukethwe kwawo kwe-purine. Ama-purines ayingxenye yezakhi zofuzo ngakho-ke atholakala kuwo wonke ama-nuclei eseli. Lapho ukudla kugxile kakhulu futhi kunothe ngamaseli, kulapho okuqukethwe kwayo kwe-purine kuyanda.
Emzimbeni, ama-purines ahlukaniswa abe uric acid. Kodwa-ke, lapho amazinga egazi e-uric acid enyuka kakhulu, i-uric acid ingaholela ezinkingeni zempilo ezifana ne-B. kuya ku-gout noma amatshe ezinso.
Ukudla okucebile ikakhulukazi kuma-purines kufaka phakathi ama-sardine, i-mackerel, i-herring, umhluzi, i-offal, ne-caviar.
Imithombo elinganiselayo yama-purines ihlanganisa inyama, inkukhu, inhlanzi, nemifino ethile efana nale: Njengesilimo esinengono emnandi ephilayo, ubhontshisi omisiwe, udali, amakhowe, kanye nophizi omisiwe.
Ngokuthakazelisayo, nokho, ucwaningo luye lwabonisa ukuthi ukudla kwezitshalo okucebile nge-purine ngokusobala akuhlukaniswa ngumzimba njengokucindezela njengokudla kwezilwane okucebile nge-purine - noma ngabe okuqukethwe kwakho kwe-purine kufana.
Futhi ngakho-ke kwakukhona ingozi ecacile ye-gout ekusetshenzisweni kwezilwane zasolwandle nenyama, kodwa hhayi ekusetshenzisweni kwemithombo yezitshalo ye-purines.
Umthamo
Ukuze kuzuzwe ukuvuselelwa kwemisipha okuphelele ngemva kokuzivocavoca kwansuku zonke, umqeqeshi wokuqina wokuqina waseMelika nomqeqeshi wesisindo uTom Venuto (umbhali wencwadi ethi "Burn the Fat, feed the muscle") uncoma ukuthi abasubathi bamandla bathathe ama-30 kuya ku-50 g weprotheyini egxilile - okuyizingxenye ezimbili zansuku zonke ezilingana namagremu angu-20 kuya kwangu-25 amaprotheni.
Abantu abafuna kuphela ukwengeza ukudla kwabo ngamaprotheni ekhwalithi ephezulu futhi abangenzi noma yikuphi ukuqeqeshwa kwesisindo esithile kufanele bathathe ingxenye eyodwa noma ezimbili ze-protein powder ngokwezidingo zabo nokudla kwabo.
I-Pea protein: Ingxube ye-amino acid ephelele
Inani lebhayoloji leprotheyini yephizi lingakhuphuka lize lifinyelele inani lebhayoloji leprotheyini ye-whey. Lokhu kulula kakhulu ukukwenza ngokuhlanganisa iphrotheni ye-pea ne-rice protein - ngesilinganiso esingu-30:70 (30% iphrotheni ye-pea, iphrotheni yerayisi engu-70%).
Nakuba iphrotheni yerayisi ingenawo amanani amakhulu e-lysine kuprotheni ye-pea, iphrotheni yerayisi inikeza i-amino acid methionine, yona futhi ayitholakali ngamanani amakhulu kuphrotheni ye-pea kodwa iyadingeka ekukhiqizeni i-carnitine evezwe ngenhla.
Ngale ndlela, wonke ama-amino acid ayatholakala emzimbeni ngenani elidingekayo futhi angadonsa “ekhithi yokwakha” egcwele ukuze akhe amaprotheni emvelo.
