A na U ka Haha mesifa ka Pea Protein?

Na protheine ea pea ea tlhaho e sebetsa joalo ka protheine ea whey bakeng sa phaello ea mesifa?

Protheine ea pea ea tlhaho e hlahile e le phehisano e matla 'marakeng oa tlatsetso ea liprotheine, hangata e bapisoa le protheine ea khale e ratoang, ea whey. Ha ho tluoa tabeng ea phaello ea mesifa, liprotheine tsa pea le protheine ea whey li na le melemo ea tsona, empa li kopana joang?

Boemo ba amino acid:Protheine ea pea e na le li-amino acid tsohle tse robong, e leng se etsang hore e be mohloli o felletseng oa protheine. Le hoja boemo ba eona ba amino acid bo fapane hanyenyane le protheine ea whey, e ntse e fana ka tekanyo e ntle ea li-amino acid tse hlokahalang bakeng sa ho hōla le ho lokisa mesifa. Protheine ea pea e phahame haholo ka li-amino acid tsa branched-chain (BCAAs), haholo-holo leucine, e leng ea bohlokoa bakeng sa ho susumetsa mesifa ea protheine.

Digestibility:Protheine ea pea ea 'mele hangata e mamelloa hantle ebile e bonolo ho cheka ho batho ba bangata. Ka tlhaho ha e na li-allergen tse tloaelehileng tse kang lebese, soya le gluten, e leng se etsang hore e be khetho e nepahetseng bakeng sa ba nang le lithibelo tsa lijo kapa maikutlo. Ka lehlakoreng le leng, protheine ea Whey e ka baka mathata a tšilo ea lijo ho batho ba sa mamelleng lactose kapa ba nang le allergy ea lebese.

Sekhahla sa ho monya:Protheine ea Whey e tsebahala ka sekhahla sa eona sa ho monya ka potlako, se ka bang molemo bakeng sa ho hlaphoheloa kamora ho ikoetlisa. Protheine ea pea e na le sekhahla sa ho monya butle, empa sena se ka ba molemo bakeng sa ho fana ka tokollo e tsitsitseng ea li-amino acid ho mesifa ka nako e telele.

Bokhoni ba ho haha ​​mesifa:Liphuputso tse 'maloa li bapisitse liphello tsa ho haha ​​mesifa ea pea protheine le protheine ea whey. Phuputso ea 2015 e phatlalalitsoeng ho Journal of the International Society of Sports Nutrition e fumane hore protheine ea pea e ne e sebetsa hantle joaloka protheine ea whey ho khothalletsa phaello ea mesifa ha e kopantsoe le koetliso ea ho hanyetsa.

Tšusumetso ea moshoelella le tikoloho: Protheine ea pea ea tlhahohangata e nkoa e le botsoalle haholoanyane tikolohong le e tsitsitseng ha e bapisoa le protheine ea whey. Lierekisi li hloka metsi a fokolang le mobu ho hlahisa, 'me temo ea tsona e ka thusa ho ntlafatsa bophelo bo botle ba mobu ka ho lokisa naetrojene.

Le hoja protheine ea whey e bile khetho ea ho ea ho baatlelete ba bangata le baetsi ba 'mele, organic pea protein e ipakile e le mokhoa o mong o loketseng. Tlhaloso ea eona e feletseng ea amino acid, digestibility, le bokhoni ba ho haha ​​mesifa e etsa hore e be khetho e sebetsang bakeng sa ba batlang ho haha ​​​​mesifa ka lijo tse thehiloeng limela kapa ho batla mekhoa e meng ea liprotheine tsa liphoofolo.

Ke protheine e kae ea pea eo u lokelang ho e sebelisa letsatsi le letsatsi bakeng sa kholo e nepahetseng ea mesifa?

Ho khetha palo e nepahetseng eaprotheine ea peaho ja bakeng sa kholo e nepahetseng ea mesifa ho ipapisitse le lintlha tse fapaneng, ho kenyeletsoa boima ba 'mele oa hau, boemo ba ts'ebetso, le lipakane tsa ho ikoetlisa ka kakaretso. Mona ke tataiso e felletseng ea ho u thusa ho tseba hore na protheine ea pea e nepahetseng bakeng sa ho aha mesifa:

Litlhahiso tse akaretsang tsa protheine: The Recommended Dietary Allowance (RDA) bakeng sa protheine ke 0.8 grams ka kilogram ea boima ba 'mele bakeng sa batho ba baholo ba lutseng. Leha ho le joalo, bakeng sa batho ba ikakhelang ka setotsoana koetlisong ea kamehla ea ho hanyetsa le ho ikemisetsa ho haha ​​mesifa, ho ja lijo tse phahameng tsa protheine hangata ho khothaletsoa.

Litlhahiso tse khethehileng tsa baatlelete: Mokhatlo oa Machaba oa Lijo tsa Lipapali o fana ka maikutlo a hore baatlelete ba ja ligrama tse pakeng tsa 1.4 le 2.0 tsa protheine ka kilogram ea boima ba 'mele letsatsi le leng le le leng bakeng sa khōlo e nepahetseng ea mesifa le ho hlaphoheloa. Bakeng sa motho ea boima ba lik'hilograma tse 70 (154 lb), sena se fetolela ligrama tse ka bang 98 ho isa ho tse 140 tsa protheine ka letsatsi.

Litlhaloso tsa Pea Protein: Ha u sebelisa protheine ea pea e le mohloli oa hau oa mantlha oa protheine, u ka latela litataiso tsena tse akaretsang. Leha ho le joalo, ke habohlokoa ho hlokomela hore protheine ea pea e tlaase hanyenyane ka methionine ha e bapisoa le liprotheine tsa liphoofolo, kahoo ho netefatsa lijo tse fapa-fapaneng kapa ho nahana ka tlatsetso ea methionine ho ka ba molemo.

Nako le kabo: Ho jala protheine ea hau letsatsi lohle ho bohlokoa bakeng sa motsoako o nepahetseng oa protheine ea mesifa. Ikemisetse ho ja ligrama tse 20-40 tsa protheine ka lijo, 'me lijo tse 3-4 li jale ka mokhoa o lekanang letsatsi lohle. Mokhoa ona o thusa ho boloka protheine e leka-lekaneng 'me e tšehetsa ho lokisoa le ho hōla ha mesifa ho tsoelang pele.

Tšebeliso ea ka mor'a ho ikoetlisa: Ho sebelisa protheine ea pea nakong ea metsotso e 30 ho isa ho lihora tse 2 ka mor'a ho ikoetlisa ho ka thusa ho ntlafatsa ts'ebetso ea protheine ea mesifa le ho hlaphoheloa. Ka kakaretso, ho kgothaletswa hore ho sebelisoe ligrama tse 20-40 tsa protheine ea pea ka mor'a ho ikoetlisa.

Lintlha tse ling tse lokelang ho nahanoa:

- Lipakane tsa sebopeho sa 'mele: Haeba u batla ho haha ​​​​mesifa ha u ntse u fokotsa phaello ea mafura, u ka hloka ho sebelisa protheine qetellong ea tekanyo e khothalletsoang.

- Matla a koetliso le makhetlo a mangata: Lithupelo tse matla haholoanyane le khafetsa li ka hloka ho ja liprotheine tse phahameng ho tšehetsa ho hlaphoheloa le ho hola ha mesifa.

- Lilemo: Batho ba baholo ba ka 'na ba rua molemo ho liprotheine tse phahameng ho loantša tahlehelo ea mesifa e amanang le lilemo (sarcopenia).

- Kakaretso ea ho ja li-calorie: Netefatsa hore protheine ea hau e lumellana le sepheo sa hau sa khalori, ebang u ikemiselitse ho fumana mesifa, tlhokomelo, kapa ho lahleheloa ke mafura.

Ho beha leihlo le ho lokisa: Boloka tlaleho ea tsoelo-pele ea hau 'me u fetole boemo ba hauprotheine ea peaho kenya ka moo ho hlokahalang. Haeba u sa bone kholo ea mesifa e lakatsehang, ho ka 'na ha hlokahala hore u eketse protheine ea hau kapa u fetole lintlha tse ling tse kang kakaretso ea lik'halori kapa matla a koetliso.

Litšitiso tse ka 'nang tsa e-ba teng tsa ho ja ho tlōla tekano: Le hoja ho ja liprotheine tse ngata ka kakaretso ho bolokehile ho batho ba phelang hantle, ho ja pea protheine e feteletseng (kapa mohloli leha e le ofe oa protheine) ho ka lebisa mathateng a tšilo ea lijo kapa ho ja lik'halori tse sa hlokahaleng. Ke habohlokoa ho fumana tekanyo e nepahetseng e tšehetsang lipakane tsa hau tsa ho haha ​​mesifa ntle le ho baka liphello tse mpe.

Limatlafatsi tse tlatsetsang: Hopola hore protheine feela ha ea lekana bakeng sa kholo e nepahetseng ea mesifa. Etsa bonnete ba hore o ja lik'habohaedreite tse lekaneng bakeng sa matla le ho hlaphoheloa, hammoho le mafura a bohlokoa bakeng sa tlhahiso ea li-hormone le bophelo bo botle ka kakaretso.

Ka ho latela litataiso tsena le ho mamela 'mele oa hau, u ka tseba palo e nepahetseng ea protheine ea pea eo u ka e jang letsatsi le letsatsi bakeng sa kholo ea mesifa. Hopola hore litlhoko tsa motho ka mong li ka fapana, 'me ho buisana le setsebi sa phepo e nepahetseng se ngolisitsoeng kapa setsebi sa phepo ea lipapali ho ka u thusa ho theha leano la phepo e nepahetseng le lumellanang le lipheo le litlhoko tsa hau tse ikhethileng.

 

Na protheine ea pea e ka baka litlamorao kapa mathata a tšilo ea lijo?

Le hoja protheine ea pea hangata e mamelloa hantle ke batho ba bangata, ke habohlokoa ho hlokomela litla-morao tse ka 'nang tsa e-ba teng kapa mathata a tšilo ea lijo a ka' nang a hlaha. Ho utloisisa lintho tsena tse ka u tšoenyang ho ka u thusa ho etsa qeto e nepahetseng mabapi le ho kenyelletsa protheine ea pea lijong tsa hau le ho fokotsa litlamorao life kapa life tse mpe.

Mathata a tloaelehileng a tšilo ea lijo:

1. Bloating: Batho ba bang ba ka 'na ba fufuleloa ha ba qala ho kenya protheine ea pea lijong tsa bona. Hangata sena se bakoa ke fiber e ngata ea lierekisi, e ka bakang tlhahiso ea khase tsamaisong ea tšilo ea lijo.

2. Khase: Ho tšoana le ho ruruha, ho eketseha ha khase ea khase ke phello e tloaelehileng ha u ja protheine ea pea, haholo-holo ka bongata kapa ha 'mele o sa e tloaela.

3. Mathata a ka mpeng: Maemong a mang, batho ba ka 'na ba ikutloa ba sa phutholoha ka mpeng kapa ba e-na le cramping ha ba e noa.protheine ea pea, haholo-holo haeba li na le tsamaiso e bonolo ea ho sila lijo.

4. Constipation kapa letšollo: Liphetoho tsa ho tsoa mala li ka etsahala ha ho hlahisoa mohloli o mocha oa protheine. Batho ba bang ba ka 'na ba ba le pipitlelano ka lebaka la ho eketseha ha fiber, ha ba bang ba ka ba le mantle a hlephileng.

 

Matšoao a ho kula:

Le hoja ho kula ha pea ho batla ho sa tloaeleha, ho teng. Matšoao a pheko ea pea a ka kenyelletsa:

- Boitšoaro ba letlalo (hives, ho hlohlona kapa eczema)

- Matšoao a tšilo ea lijo (ho nyekeloa ke pelo, ho hlatsa kapa bohloko ba ka mpeng)

- Mathata a ho hema (ho hema, ho khohlela kapa ho hema ka thata)

Haeba u belaella hore ho na le allergy ea pea, ho bohlokoa ho buisana le ngaka ea allergist bakeng sa tlhahlobo e nepahetseng le tataiso.

 

Ho se leka-lekane ha limatlafatsi ho ka bang teng:

1. Kotsi ea gout: Protheine ea pea e na le li-purines tse ngata, tse ka eketsang maemo a uric acid 'meleng. Ho batho ba tloaetseng ho tšoaroa ke gout kapa ba kileng ba e-ba le gout, tšebeliso e feteletseng ea protheine ea pea e ka ’na ea mpefatsa matšoao.

2. Ho monya liminerale: Lierekisi li na le li-phytates, tse ka kopanyang liminerale tse kang tšepe, zinki le calcium, tse ka fokotsang ho monya ha tsona. Leha ho le joalo, sena ka kakaretso ha se bothata bo boholo ntle le haeba protheine ea pea e jeoa ka bongata haholo kapa e le eona feela mohloli oa protheine.

Ho fokotsa litla-morao:

1. Kenyelletso butle-butle: Qala ka tekanyo e nyenyane ea protheine ea pea 'me butle-butle u eketse ho noa ha hao ho lumella tsamaiso ea hau ea tšilo ea lijo hore e fetohe.

2. Hydration: Etsa bonnete ba hore o noa metsi a lekaneng ha o ja protheine ea pea ho thusa ho thibela ho patoa le ho tšehetsa tšilo ea lijo.

3. Li-enzyme supplements: Nahana ka ho noa li-enzyme tsa ho sila lijo, haholo-holo tse thusang ho sila lik'habohaedreite tse rarahaneng, ho fokotsa khase le ho ruruha.

4. Lijo tse leka-lekaneng: Kenyelletsa mehloli e mengata ea liprotheine lijong tsa hau ho netefatsa boemo bo leka-lekaneng ba amino acid le ho fokotsa kotsi ea ho se leka-lekane ha limatlafatsi.

5. Tokisetso e nepahetseng: Haeba u sebelisa phofo ea pea protheine, kopanya ka botlalo le mokelikeli ho thibela ho putlama, ho ka bakang bothata ba ho sila lijo.

6. Nako: Leka nako ea ho sebelisa protheine ea pea. Batho ba bang ba ka ’na ba fumana ho le bonolo ho sileha ha ba jeoa ke lijo ho e-na le ka mpeng e se nang letho.

7. Litaba tsa boleng: Khetha boleng bo holimo,organic pea protheinelihlahisoa tse se nang li-additives le li-fillers, tse ka bakang mathata a eketsehileng a tšilo ea lijo.

Phapang ka bomong:

Ke habohlokoa ho hlokomela hore likarabo tsa motho ka mong ho protheine ea pea li ka fapana haholo. Le hoja batho ba bang ba ka 'na ba se ke ba e-ba le litla-morao ho hang, ba bang ba ka' na ba ba le kutloelo-bohloko haholoanyane. Lintlha tse kang lijo ka kakaretso, bophelo bo botle ba mala, le kutloelo-bohloko ea motho ka mong kaofela li ka bapala karolo ea hore na protheine ea pea e mamellehe hantle hakae.

 

Litlhokomelo tsa nako e telele:

Bakeng sa batho ba bangata ba phetseng hantle, tšebeliso ea nako e telele ea protheine ea pea e nkoa e sireletsehile. Leha ho le joalo, joalo ka phetoho leha e le efe ea bohlokoa ea lijo, ho bohlokoa hore u shebe bophelo ba hau le ho buisana le setsebi sa tlhokomelo ea bophelo haeba u na le lintho tse u tšoenyang kapa maemo a bophelo a neng a le teng pele.

Qetellong, le hoja protheine ea pea e ka baka mathata a mang a tšilo ea lijo kapa litla-morao ho batho ba itseng, hangata li bonolo 'me hangata li ka fokotsoa ka kenyelletso e nepahetseng le mekhoa ea ho e sebelisa. Ka ho hlokomela litla-morao tse ka 'nang tsa e-ba teng le ho nka mehato ea ho li fokotsa, u ka atleha ho kenyelletsa protheine ea pea lijong tsa hau ho tšehetsa lipakane tsa hau tsa ho haha ​​​​mesifa ha u ntse u boloka bophelo bo botle le bophelo bo botle.

Bioway Organic Ingredients e ikemiseditse ho tshehetsa ditekanyetso tse thata tsa taolo le disetifikeiti, ho netefatsa hore dihlahiswa tsa dimela tsa rona di dumellana ka botlalo le ditlhoko tsa bohlokwa tsa boleng le polokeho bakeng sa kopo ho diindasteri tse fapaneng. E matlafalitsoe ke sehlopha sa litsebi tse nang le phihlelo le litsebi tsa ho rala limela, k'hamphani e fana ka tsebo ea bohlokoa ea indasteri le tšehetso ho bareki ba rona, e ba fa matla a ho etsa liqeto tse nang le tsebo e nepahetseng tse lumellanang le litlhoko tsa bona tse khethehileng. E ikemiselitse ho fana ka litšebeletso tse ikhethang tsa bareki, Bioway Organic e fana ka tšehetso e arabelang, thuso ea botekgeniki, le ho fana ka litšebeletso ka nako, tsohle tse reretsoeng ho khothaletsa boiphihlelo bo botle ho bareki ba rona. E thehiloe ka 2009, k'hamphani e hlahile e le setsebiChina Organic Pea Protein Powder mofani oa thepa, e tsebahalang ka lihlahisoa tse fumaneng thoriso e le 'ngoe ho tsoa ho bareki lefatšeng ka bophara. Bakeng sa lipotso mabapi le sehlahisoa sena kapa linyehelo tse ling, batho ba khothaletsoa ho ikopanya le Motsamaisi oa Lipapatso Grace HU hograce@biowaycn.comkapa etela sebaka sa rona sa marang-rang ho www.biowaynutrition.com.

 

Litšupiso:

1. Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, MH, Lefranc-Millot, C., & Allaert, FA (2015). Pea proteins oral supplementation e khothalletsa phaello ea mesifa nakong ea koetliso ea ho hanyetsa: teko ea meriana e sa boneng habeli, e sa tloaelehang, e laoloang ke Placebo vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), 3.

2. Gorissen, SH, Crombag, JJ, Senden, JM, Waterval, WH, Bierau, J., Verdijk, LB, & van Loon, LJ (2018). Liprotheine le sebopeho sa amino acid ea liprotheine tse fumanehang khoebong li ikarotse. Amino Acids, 50 (12), 1685-1695.

3. Jäger, R., Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM, ... & Antonio, J. (2017). Mokhatlo oa Machaba oa Lijo tsa Lipapali Position Stand: protheine le boikoetliso. Journal of the International Society of Sports Nutrition, 14(1), 20.

4. Banaszek, A., Townsend, JR, Bender, D., Vantrease, WC, Marshall, AC, & Johnson, KD (2019). Liphello tsa protheine ea whey vs. pea ho feto-fetoha ha 'mele ka mor'a libeke tsa 8 tsa koetliso e matla ea ho sebetsa ka matla (HIFT): Thuto ea lifofane. Lipapali, 7(1), 12.

5. Messina, M., Lynch, H., Dickinson, JM, & Reed, KE (2018). Ha ho na phapang pakeng tsa liphello tsa ho tlatsetsa ka protheine ea soya khahlanong le protheine ea liphoofolo ka phaello ea mesifa ea mesifa le matla ho arabela boikoetliso ba ho hanyetsa. Koranta ea machaba ea phepo ea lipapali le metabolism ea boikoetliso, 28 (6), 674-685.

6. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). Karolo ea thepa ea anabolic ea mehloli ea liprotheine e thehiloeng ho limela le liphoofolo ho tšehetsa tlhokomelo ea mesifa ea mesifa: tlhahlobo ea bohlokoa. Limatlafatsi, 11(8), 1825.

7. Joy, JM, Lowery, RP, Wilson, JM, Purpura, M., De Souza, EO, Wilson, SM, ... & Jäger, R. (2013). Liphello tsa libeke tsa 8 tsa whey kapa raese protheine supplementation mabapi le sebopeho sa 'mele le ts'ebetso ea boikoetliso. Koranta ea phepo e nepahetseng, 12(1), 86.

8. Pinckaers, PJ, Trommelen, J., Snijders, T., & van Loon, LJ (2021). Karabelo ea anabolic ho ho kenngoa ha protheine e thehiloeng limela. Meriana ea Lipapali, 51 (1), 59-79.

9. Valenzuela, PL, Mata, F., Morales, JS, Castillo-García, A., & Lucia, A. (2019). Na nama ea nama ea liprotheine e tlatselletsa ho ntlafatsa sebopeho sa 'mele le ts'ebetso ea boikoetliso? Tlhahlobo e hlophisitsoeng le tlhahlobo ea meta ea liteko tse laoloang ka mokhoa o sa reroang. Limatlafatsi, 11(6), 1429.

10. van Vliet, S., Burd, NA, & ​​van Loon, LJ (2015). Karabelo ea anabolic ea mesifa ea masapo ho sebelisoa ha protheine ea limela le liphoofolo. Journal of nutrition, 145 (9), 1981-1991.