Pụda ntụ ntụ agwa agwa nwere ike inye aka na iwulite akwara na mgbake?
Protein pea bụ protein dị elu nke sitere na osisi sitere na peas odo. O nwere amino acid itoolu niile bụ isi, na-eme ka ọ bụrụ isi iyi protein. Ajụjụ banyere egosila na agwa protein nwere ike ịdị irè dị ka protein whey n'ịkwalite mmepe akwara na mgbake, na-eme ka ọ bụrụ nhọrọ zuru oke n'etiti ndị asọmpi na ndị na-anụ ọkụ n'obi.
e ji mara agwa protein ntụ ntụ nwere ike ịba uru maka iwulite ahụ ike na mgbake, ọkachasị mgbe ejiri ya dị ka akụkụ nke ọnụ ọgụgụ kalori zuru oke ma rụọ ọrụ usoro. Nke a bụ ka ntụ ntụ protein agwa nwere ike isi nyere aka:
Iwuli akwara: Uzuzu protein pea bụ isi iyi protein sitere na osisi nke nwere amino acid itoolu niile bụ isi, na-agụta amino acids nwere alaka (BCAA) dị ka leucine, isoleucine, na valine. Amino acid ndị a dị mkpa maka ngwakọta protein muscle, bụ nke akwara na-arụzi ma na-etolite mgbe arụchara ọrụ. Ịmefu nchikota protein na-eju afọ, ịgụta protein pea, nwere ike inye aka azụ mmepe na nkwalite ahụ ike, karịsịa mgbe ejikọtara ya na nkwadebe mgbochi ma ọ bụ mmega ahụ dị mma.
Ihe BCAA: Protein pea bara ọgaranya na BCAA, ọkachasị leucine, nke na-ekere òkè dị mkpa n'ịkwalite njikọ protein muscle na ịkwalite mmepe akwara. BCAA dị mkpa karịsịa maka ndị asọmpi na ndị mmadụ na-agbachi nkịtị na-arụ ọrụ siri ike, n'ihi na ha nwere ike inye aka belata ndakpọ anụ ahụ, nkwụghachi azụ, na kwalite nrụzi na mmegharị ahụ.
Digestibility: A na-eri protein pea n'enweghị mgbagha ma na-anabata ya nke ọma site n'aka ọtụtụ ndị mmadụ, na-agụta ndị nwere uche lactose dị warara ma ọ bụ mmetụta mmiri ara ehi nwere ike ịnwe nsogbu nhazi protein ndị ọzọ dị ka whey ma ọ bụ casein. Ogo mgbari ya na-egosi na enwere ike idowe protein agwa nke ọma ma jiri ya rụọ ọrụ ya iji kwado nrụzi akwara na mgbake ma emesịa ahụ ya.
nchịkwa satiety na arọ: protein ntụ ntụ nwere ike inye aka n'ihu satiety ma kwalite ebumnobi nchịkwa arọ site n'ịgbasa mmetụta nke mkpokọta na ibelata agụụ. Site n'ịgụ protein pea na slim down gị, ị nwere ike inye aka na-aga n'ihu na-eme ka uru ahụ dị elu ma na-ebelata site na nnukwu calorie nnabata, nke dị oke mkpa maka ịrụzu na idobe ihe mejupụtara ahụ siri ike.
Njirimara mgbochi mkpali: Protein pea nwere ogige bioactive nwere ihe mgbochi mkpali, nke nwere ike inye aka belata mkpasu iwe na-ebute mmega ahụ ma kwalite mgbake ngwa ngwa site na mgbatị ahụ siri ike. Site n'iwepụ iwe, uzuzu protein pea nwere ike inye aka belata ọnya anụ ahụ na ike siri ike, na-enye ohere maka mgbake ngwa ngwa n'etiti oge ọrụ.
Ntughari: Protein ntụ ntụ na-agbanwe nke ukwuu ma enwere ike jikọta ya nke ọma ka ọ bụrụ ụdị usoro na ihe oriri dị iche iche, na-agụta smoothies, shakes, ngwaahịa ndị ekpo ọkụ na efere dị ụtọ. Nke a na-eme ka ọ na-enyere ndị asọmpi na ndị nwere ụzọ ndụ siri ike gboo mkpa protein ha na ịkwalite mgbake na mmepe akwara ụbọchị niile.
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N'ozuzu, protein ntụ ntụ nkịtị nwere ike ịbụ ihe mgbakwunye nri na-adọrọ adọrọ maka ịkwado ụlọ anụ ahụ na mgbake, na-enye aka na isi iyi nke protein dị elu, BCAA na ihe mgbakwunye ndị ọzọ. Site n'ịgụ protein pea na kalori ọnụ ọgụgụ gị, ị nwere ike inye aka kwalite nrụzi ahụ, kwalite mgbake, na azụ na mmega ahụ n'ozuzu egwuregwu na ịdị mma.
Sayensị dị n'azụ Njirimara arụrụ arụ Protein na-ewu
Mkpụrụ protein agwa bara ọgaranya na amino acids (BCAAs), karịsịa leucine, nke na-ekere òkè dị mkpa n'ịgbakọta protein protein muscle. Na-eche banyere apụtala na iri protein pea n'oge na-adịbeghị anya ma ọ bụ mgbe mgbatị ahụ gasịrị nwere ike imezi njikọ protein muscle ma kwalite mgbake ahụ.
A na-akwado uru ahụ ike nke protein pea site na nyocha ezi uche dị na ya nke na-egosipụta profaịlụ amino corrosive pụrụiche ya, mgbari nri, na ikike ịgbakọ njikọ protein muscle ike. Nke a bụ ihe na-ahụkwu anya na sayensị dị n'azụ ihe na-ewuli ahụ ike nke protein pea:
Isi iyi Protein zuru oke: A na-ahụta protein pea dị ka isi iyi protein zuru oke, nke pụtara na ọ nwere amino acid itoolu niile nke anụ ahụ enweghị ike imepụta na ọ ga-enwetarịrị site na kalori ọnụ ọgụgụ. Amino acid ndị a bụ isi dị mkpa maka njikọ protein muscle, njikwa akwara na-arụzi ma na-etolite na mmeghachi omume nke mmebi nke mmega ahụ kpatara.
Ọgaranya na Branched-Chain Amino Acids (BCAAs): Protein pea bara ọgaranya karịsịa na amino acids nwere alaka (BCAA), na-agụta leucine, isoleucine, na valine. N'ime ndị a, leucine dị oke mkpa maka ịgbakọ protein protein muscle na ịkwalite mmepe akwara. Achọpụtala na isi mmalite protein nwere leucine dị ka protein pea nwere ike ịkpalite ngwakọta protein muscle na azụghachi azụ azụ na ngbanwe ahụ mgbe mgbatị ahụ gasịrị.
Ihe dị elu Leucine: Protein pea nwere oke leucine dị elu ma e jiri ya tụnyere isi mmalite protein ndị ọzọ sitere na osisi dị ka osikapa ma ọ bụ protein hemp. Leucine na-ekere òkè dị mkpa n'ịmepụta ụzọ mTOR (mammalian target of rapamycin), ụzọ akara nke na-achịkwa njikọ protein muscle ma na-akwalite hypertrophy muscle (mmepe) na mmeghachi omume maka ịkwado ma ọ bụ mmega ahụ.
Digestibility na Assimilation: Protein pea na-eri nke ukwuu ma na-anabata ya nke ọma site n'aka ọtụtụ ndị mmadụ, na-agụta ndị nwere uche lactose dị warara ma ọ bụ hypersensitivities mmiri ara ehi nwere ike inwe nsogbu nhazi protein ndị ọzọ dị ka whey ma ọ bụ casein. Nri ya na-ekwe nkwa na amino acids dị na protein agwa na-eriri ya nke ọma ma na-ejikwa ya arụ ọrụ iji kwalite nrụzi akwara na mgbake ma emesịa ahụ ya.
Tụnyere Protein dabere na anụmanụ: Ndị mmadụ ole na ole tụlere mmetụta anụ ahụ na-ewulite protein pea na isi mmalite protein sitere na anụmanụ dị ka protein whey. Ọ bụ ezie na a na-ewere protein whey dị ka ọkọlọtọ ọla edo maka ịkwalite ngwakọta protein muscle, jụọ maka na-atụ aro na protein agwa nwere ike ịdị irè n'otu aka ahụ n'ịgbakọta protein protein muscle na ịkwado mgbake na mmepe akwara, karịsịa mgbe emechara mgbatị ahụ.
Satiety na arọ njikwa: E gosipụtara protein pea iji kwalite mmetụta nke izu oke na satiety, nke nwere ike inye aka belata oriri calorie n'ozuzu ya ma kwado ihe mgbaru ọsọ njikwa ibu. Site n'itinye protein agwa na nri gị, ị nwere ike inye aka ịnọgide na-enwe oke ahụ ike mgbe ị na-achịkwa agụụ na ibelata ihe ize ndụ nke iribiga ihe ókè ma ọ bụ iri kalori gabiga ókè.
Na mkpokọta, ihe akaebe sayensị na-akwado nrụpụta protein agwa dị ka mgbakwunye na-ewu ahụ akwara, na-enye ihe mgbakwunye ihe ọkụkụ maka protein sitere na anụmanụ nwere uru ndị yiri ya maka nrụzi akwara, mgbake na uto. Ịgbakwunye protein agwa n'ime nri gị nwere ike inye aka kwalite njikọ protein muscle, kwalite ịrụ ọrụ mgbatị ahụ, na ịkwado ebumnuche egwuregwu na ịdị mma n'ozuzu ya.
incorporating Protein agwa n'ime usoro arụrụ arụ gị
Enwere ụzọ dị iche iche isi tinye protein pea n'ime nri gị iji kwado nkwalite akwara na mgbake. Ị nwere ike ịgbakwunye agwa protein ntụ ntụ na smoothies, oatmeal, ma ọ bụ ihe esi nri. Enwere ike iji ya dị ka ịma jijiji mgbe mgbatị ahụ gasịrị iji mejupụta ụlọ ahịa protein ma kwado nrụzi akwara.
mmechi
Na ngwụcha, eke agwa protein ntụ ntụ nwere ike ịbụ ihe mgbakwunye bara uru na usoro iwulite akwara na mgbake gị. Ọdịnaya protein ya dị elu, profaịlụ amino acid zuru oke, yana ike ịkwado njikọ protein akwara na-eme ka ọ bụrụ nhọrọ magburu onwe ya maka ndị na-eme egwuregwu na ndị na-anụ ọkụ n'obi. Ịtinye protein agwa n'ime nri gị nwere ike inyere gị aka imezu ebumnuche ịkwalite akwara gị wee gbakee ngwa ngwa site na mgbatị ahụ siri ike.
Maka ozi ndị ọzọ gbasara ntụ ntụ protein pea eke na uru ya maka iwulite akwara na mgbake, biko kpọtụrụ kiyo@xarbkj.com.
References
Akwụkwọ akụkọ nke International Society of Sports Nutrition: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-8-1
Akwụkwọ akụkọ nke International Society of Sports Nutrition: https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0154-5
