10 Fa'idodin Kiwan Lafiya na Whey Protein

Wadatacce

• 1. Whey Kyakkyawan Maɗaukaki ne na Ingantaccen Ingantaccen Gini
• 2. Whey Protein Yana Inganta Ci gaban Muscle
• 3. Protein Whey Na Iya Lowerara Ruwan Jini
• 4. Protein Whey Zai Iya Taimakawa Ciwon Suga Na Biyu
• 5. Protein Whey Zai Iya Taimakawa wajen Rage Kumburi
• 6. Protein Whey Na Iya Amfana da Cututtukan Cutar elwayar Cutar lamwazo
• 7. Whey Protein Zai Iya Bada Kawancen Antioxidant na Jikin
• 8. Protein Whey Zai Iya samun Tasiri mai Amfani akan Fitsarin Jini
• 9. Whey Protein yana cike da Juriya (Cikewa), Wanda Zai Iya taimakawa Rage Yunwa
• 10. Protein Whey Na Iya Taimaka Maka Ka Rage Kiba
• Illolin Side, Sashi, da Yadda ake Amfani dashi

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Furotin Whey yana daga cikin ingantattun abubuwan ƙarin karatu a duniya, kuma da kyakkyawan dalili.

Tana da darajar abinci mai gina jiki sosai, kuma karatun kimiyya ya nuna fa'idodin kiwon lafiya da yawa.

Anan akwai fa'idodi 10 na lafiyar furotin na whey wanda ke tallafawa da karatun ɗan adam.

1. Whey Kyakkyawan Maɗaukaki ne na Ingantaccen Ingantaccen Gini

Whey protein shine furotin na whey, wanda shine ruwa mai raba daga madara yayin samar da cuku.

Cikakke ne, ingantaccen furotin, mai dauke da dukkan muhimman amino acid.

Bugu da ƙari, yana da narkewa sosai, ana sha daga hanji da sauri idan aka kwatanta da sauran nau'ikan furotin ().

Wadannan halayen suna sanya shi daya daga cikin mafi kyaun tushen abinci mai gina jiki.

Akwai manyan nau'ikan nau'ikan furotin na whey guda uku, haɗuwa (WPC), keɓewa (WPI), da hydrolyzate (WPH).

Mai da hankali shine nau'in da aka fi sani, kuma shine mafi arha.

A matsayin abincin abincin, furotin whey sananne ne tsakanin masu ginin jiki, 'yan wasa, da sauran wadanda suke son karin furotin a cikin abincin su.

Furotin na Whey yana da ƙimar abinci mai mahimmanci, kuma yana ɗaya daga cikin mafi kyawun tushen abinci mai ƙoshin furotin mai inganci. Yana da narkewa sosai, kuma yana saurin saurin idan aka kwatanta da sauran sunadaran.

2. Whey Protein Yana Inganta Ci gaban Muscle

Massarfin ƙwayar tsoka a hankali yakan ragu tare da shekaru.

Wannan yakan haifar da riba mai yawa kuma yana haifar da haɗarin cututtukan cututtuka da yawa.

Koyaya, wannan mummunan canjin cikin tsarin jiki na iya zama wani ɓangare sannu a hankali, hana shi, ko juya shi tare da haɗakar ƙarfin horo da isasshen abinci.

Trainingarfin ƙarfin haɗi tare da cin abinci mai ƙoshin-furotin mai gina jiki ko ƙarin abubuwan gina jiki an nuna su zama dabarun rigakafin tasiri ().

Musamman masu tasiri sune tushen sunadarai masu inganci, kamar su whey, wanda ke da wadataccen amino acid mai suna leucine.

Leucine shine mafi haɓaka haɓaka (anabolic) na amino acid ().

A saboda wannan dalili, furotin whey yana da tasiri don rigakafin asarar tsoka da ke da shekaru, da kuma inganta ƙarfi da kuma kyan gani ().

Don ci gaban tsoka, an nuna sunadarin whey sun fi kyau idan aka kwatanta da sauran nau'ikan furotin, kamar su casein ko soya (,,).

Koyaya, sai dai idan abincinku ya rigaya ya rasa furotin, kari mai yiwuwa ba zai haifar da babban canji ba.

Furotin Whey yana da kyau don haɓaka haɓakar tsoka da kiyayewa lokacin haɗe tare da ƙarfin ƙarfi.

3. Protein Whey Na Iya Lowerara Ruwan Jini

Hawan jini wanda ba shi da kyau (hauhawar jini) yana ɗaya daga cikin manyan abubuwan haɗari ga cututtukan zuciya.

Yawancin karatu sun danganta amfani da kayayyakin kiwo tare da rage hawan jini (,,,).

An danganta wannan tasirin ga dangin peptides na bioactive a cikin kiwo, wadanda ake kira "angiotensin-converting-enzyme inhibitors" (ACE-inhibitors) (,, 13).

A cikin sunadaran whey, ana kiran masu hana ACE lactokinins (). Yawancin karatun dabba sun nuna fa'idodi masu fa'ida akan cutar hawan jini (,).

Limitedididdigar yawan karatun ɗan adam sun bincika tasirin sunadarin whey akan hawan jini, kuma masana da yawa suna ɗaukar shaidar da ba ta gamuwa.

Studyaya daga cikin binciken da aka yi a cikin mutane masu kiba ya nuna cewa ƙarin furotin na whey, 54 g / rana tsawon makonni 12, ya saukar da cutar hawan jini ta 4%. Sauran sunadaran madara (casein) suna da irin wannan tasirin ().

Wannan yana tallafawa ta wani binciken wanda ya sami sakamako mai mahimmanci lokacin da aka bawa mahalarta ƙwayoyin whey (22 g / day) na makonni 6.

Koyaya, saukar karfin jini ya ragu ne kawai a cikin waɗanda suke da hauhawar jini kaɗan ko kuma ɗan ɗagawa don farawa da (18).

Babu wani sakamako mai mahimmanci akan hawan jini da aka gano a cikin binciken da yayi amfani da ƙananan furotin na whey (ƙasa da 3.25 g / rana) wanda aka gauraya a cikin abin sha na madara ().

Furotin whey na iya rage hawan jini a cikin mutanen da ke da hawan jini. Wannan shi ne saboda peptides na bioactive da ake kira lactokinins.

4. Protein Whey Zai Iya Taimakawa Ciwon Suga Na Biyu

Rubuta ciwon sukari na 2 cuta ce ta yau da kullun da ke nuna yawan hawan jini da rashin aikin insulin.

Insulin wani hormone ne wanda yakamata ya motsa shan suga a cikin kwayoyin halitta, yana kiyaye shi cikin iyakokin lafiya.

An gano furotin na Whey yana da tasiri wajen daidaita sukarin jini, yana ƙaruwa duka matakan insulin da ƙwarewar tasirinsa (,,,).

Idan aka kwatanta shi da sauran tushen sunadarai, kamar su farin kwai ko kifi, sunadarin whey kamar yana da babba (,).

Waɗannan kaddarorin furotin na whey na iya ma zama kwatankwacin waɗanda suke da magungunan ciwon sukari, kamar su sulfonylurea ().

A sakamakon haka, ana iya amfani da furotin whey yadda ya kamata a matsayin ƙarin magani don ciwon sukari na 2.

Aaukar karin furotin na whey kafin ko tare da babban abincin-carb an nuna shi matsakaiciyar sukarin jini a cikin masu lafiya da kuma buga masu ciwon sukari na 2 ().

Furotin na Whey yana da tasiri wajen daidaita matakan sukarin jini, musamman lokacin da aka sha shi kafin ko kuma tare da abinci mai yawa. Yana iya zama da amfani musamman ga mutanen da ke da ciwon sukari na 2.

5. Protein Whey Zai Iya Taimakawa wajen Rage Kumburi

Kumburi wani bangare ne na amsawar jiki ga lalacewa. Inflammationonewa na ɗan gajeren lokaci yana da amfani, amma a ƙarƙashin wasu yanayi na iya zama mai ɗorewa.

Konewa na yau da kullun na iya zama cutarwa, kuma yana da haɗari ga cututtuka da yawa. Yana iya yin la'akari da matsalolin lafiya ko halaye marasa kyau.

Wani babban binciken sake dubawa da aka gudanar ya gano cewa yawan sinadarin whey mai dauke da sinadarai masu matukar muhimmanci sun rage sunadarin C-reactive (CRP), babbar alamar kumburi a jiki ().

An nuna yawancin furotin na whey don rage matakan jini na furotin C-reactive, yana nuna cewa zai iya taimakawa rage ƙonewa.

6. Protein Whey Na Iya Amfana da Cututtukan Cutar elwayar Cutar lamwazo

Ciwon hanji mai kumburi yanayin yanayi ne wanda ke tattare da kumburi na yau da kullun a cikin rufin sashin narkar da abinci.

Lokaci ne na gama gari don cutar Crohn da ulcerative colitis.

A cikin duka rodents da mutane, an gano ƙarin haɓakar furotin na whey yana da tasiri mai amfani akan cutar hanji mai kumburi (,).

Koyaya, shaidun da ke akwai ba su da ƙarfi kuma ana buƙatar ci gaba da karatu kafin a sami yin da'awar ƙarfi.

Proteinarin furotin na Whey na iya samun sakamako mai amfani akan cutar hanji mai kumburi.

7. Whey Protein Zai Iya Bada Kawancen Antioxidant na Jikin

Antioxidants abubuwa ne waɗanda basa aiki da abu mai guba a cikin jiki, rage danniya da kuma yanke kasadar cututtuka daban-daban.

Daya daga cikin mahimmancin antioxidants a cikin mutane shine cin abinci.

Ba kamar yawancin antioxidants da muke samu daga abinci ba, jiki yana samar da glutathione.

A cikin jiki, samar da wadataccen abinci ya dogara da wadatar amino acid da yawa, kamar su cysteine, wanda wani lokacin karancin wadataccen abu ne.

A saboda wannan dalili, abinci mai yawan cysteine, kamar furotin na whey, na iya haɓaka haɓakar antioxidant ta jiki (,).

Yawancin karatu a cikin mutane da beraye sun gano cewa sunadarai na whey na iya rage ƙarancin kumburi da haɓaka matakan glutathione (,,,).

Proteinarin furotin na Whey na iya ƙarfafa haɓakar antioxidant ta jiki ta hanyar haɓaka samuwar abinci, ɗayan manyan antioxidants na jiki.

8. Protein Whey Zai Iya samun Tasiri mai Amfani akan Fitsarin Jini

Babban cholesterol, musamman LDL cholesterol, haɗari ne ga cututtukan zuciya.

A cikin binciken daya a cikin mutane masu kiba, gram 54 na furotin whey a kowace rana, na makonni 12, ya haifar da raguwa mai yawa a duka kuma LDL (“mummunan”) cholesterol ().

Sauran karatun basu sami irin wannan tasirin akan cholesterol na jini ba (18,), amma rashin sakamako na iya zama saboda bambance-bambance a cikin tsarin binciken.

Ana buƙatar ƙarin karatu kafin a iya yanke hukunci.

Doguwar lokaci, haɓakar furotin na whey mai ƙarfi na iya rage matakan cholesterol. Shaidun suna da iyakance a wannan lokacin.

9. Whey Protein yana cike da Juriya (Cikewa), Wanda Zai Iya taimakawa Rage Yunwa

Jurewa lokaci ne da ake amfani dashi don bayyana yadda muke cike da abinci bayan cin abinci.

Kishiyar ci da yunwa ne, kuma ya kamata ya hana sha'awar abinci da sha'awar cin abinci.

Wasu abinci sun fi saurarawa fiye da wasu, tasirin da wani sashi na sulhu ta hanyar macronutrient dinsu (furotin, carb, kitse).

Gini shine mafi yawan ciko na kayan abinci guda uku ().

Koyaya, ba duk sunadaran suke da sakamako iri ɗaya akan ƙoshin lafiya ba. Furotin Whey ya bayyana yana da ƙoshin lafiya fiye da sauran nau'in furotin, kamar su casein da soya (,).

Waɗannan kaddarorin suna ba da fa'ida musamman ga waɗanda suke buƙatar cin karancin adadin kuzari da rage nauyi.

Furotin Whey yana cikewa (cikewa), har ma fiye da sauran nau'ikan furotin. Wannan ya sa ya zama ƙari mai amfani ga rage rage kiba.

10. Protein Whey Na Iya Taimaka Maka Ka Rage Kiba

Consumptionara yawan amfani da furotin sanannen dabarun rage nauyi ne,,,,.

Cin karin furotin na iya inganta asarar mai ta:

• Danne abinci, wanda ke haifar da rage cin kalori ().
• Boosting metabolism, yana taimaka maka ƙona ƙarin adadin kuzari (,).
• Taimakawa don kula da ƙwayar tsoka lokacin rage nauyi ().

An nuna furotin na Whey yana da tasiri musamman, kuma yana iya samun sakamako mai mahimmanci akan ƙona mai da ƙoshin ciki idan aka kwatanta da sauran nau'in furotin (,,,,).

Cin yalwar furotin wata hanya ce mai tasiri don rage kiba, kuma wasu nazarin sun nuna cewa furotin na whey na iya samun sakamako mafi girma fiye da sauran nau'ikan furotin.

Illolin Side, Sashi, da Yadda ake Amfani dashi

Furotin na Whey yana da sauƙin shigar cikin abincin.

Ana siyar dashi azaman foda wanda za'a iya ƙara shi ga masu laushi, yogurts, ko kawai a haɗe shi da ruwa ko madara. Akwai zaɓi mai yawa akan Amazon.

Giram 25-50 kowace rana (1-2 scoops) sashi ne da aka fi ba da shawarar, amma tabbatar da bin umarnin sashi a kan marufin.

Ka tuna cewa yawan furotin bashi da amfani. Jiki zai iya amfani da iyakantaccen furotin a lokacin da aka bashi.

Yawan amfani da abinci na iya haifar da matsalar narkewar abinci, kamar jiri, ciwo, kumburin ciki, kumburin ciki, yawan kumburi, da gudawa.

Koyaya, yawancin mutane suna haƙuri da yawancin abinci mai gina jiki na whey, tare da wasu ƙalilan.

Idan ba ku haƙuri da lactose, furotin whey hydrolyzate ko keɓewa na iya zama mafi dacewa fiye da maida hankali. Idan kun taba samun matsalar hanta ko koda, to sai a nemi likita kafin a dauki karin sinadarin gina jiki.

A ƙarshen rana, furotin whey ba kawai hanya ce mai sauƙi don haɓaka haɓakar furotin ɗin ku ba, yana iya samun wasu fa'idodin kiwon lafiya mai ƙarfi kuma.