Ta yaya Shakewar jiki ke Taimaka maka ka Rage Kiba da Ciwan ciki

Wadatacce

• Menene girgizar sunadarai?
• Kayayyakin sunadarai na Rage Yunwa da Dadi
• Shakes na Protein na Iya Metara metabolism
• Shakes na Protein Zai Iya Taimaka Maka Rage Nauyi da Ciki
• Girgiza sunadarai na iya kuma hana Rage tsoka da Rage Motsa jiki
• Girgiza sunadarai na iya taimakawa wajen sake samun nauyi bayan asarar nauyi
• Wanne Irin Furotin ne Mafi Kyawu?
• Sashi da Gurbin
• Dauki Sakon Gida

Protein muhimmin abinci ne na rage kiba.

Samun isasshe na iya haɓaka haɓakar ku, rage nishaɗin ku kuma taimaka muku rasa kitsen jiki ba tare da rasa tsoka ba.

Girgiza sunadarai hanya ce mai sauƙi don ƙara ƙarin furotin a abincinku, kuma an nuna su don taimakawa tare da rage nauyi.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da girgiza furotin da yadda suke shafar nauyinku.

Menene girgizar sunadarai?

Shakes din sunadaran shine abin sha da akeyi ta hanyar hada garin furotin da ruwa, kodayake ana kara wasu abubuwan kuma.

Zasu iya zama ƙari mai dacewa ga abincin, musamman lokacin da aka iyakance damar samun ingantaccen abinci mai gina jiki.

Kodayake yawancin mutane basu buƙatar su don biyan buƙatun furotin na yau da kullun, zasu iya zama masu amfani idan kuna buƙatar ƙara yawan abincin ku saboda wasu dalilai.

Kuna iya siyan furotin furotin kuma ku haɗa shi da kanku, amma kuma zaku iya samun nau'ikan daban daban na sharar ruwa da aka riga aka yi.

Wasu daga cikin shahararrun nau'ikan furotin foda akan kasuwa sune:

• Furotin na Whey: Da sauri cike, kiwo-tushen. Ya ƙunshi dukkan muhimman amino acid ().
• Casein sunadarai: Sannu a hankali, mai shayarwa. Ya ƙunshi dukkan muhimman amino acid ().
• Furotin waken soya: Tsire-tsire-tsire-tsire kuma ya ƙunshi dukkan muhimman amino acid. Hakanan ya ƙunshi waken soya isoflavones, wanda zai iya ba da wasu fa'idodin kiwon lafiya ().
• Hemp gina jiki: Tsire-tsire da girma a cikin omega-3 da omega-6, amma suna da ƙananan amino acid lysine ().
• Rice furotin: Tsire-tsire da ƙananan cikin amino acid lysine mai mahimmanci ().
• Furotin fis: Tushen tsire-tsire da ƙananan cikin amino acid maras mahimmanci cystine da methionine (4).

Wasu nau'ikan suna dauke da nau'ikan nau'ikan furotin foda. Misali, yawancin masana'antun tsire-tsire suna haɗa nau'ikan don haɓaka bayanan amino acid ɗin juna.

Girgiza sunadarai na iya ƙunsar nau'ikan furotin daban-daban, kowannensu da halayensa.

Kayayyakin sunadarai na Rage Yunwa da Dadi

Protein na iya rage yunwa da ci a manyan hanyoyi biyu.

Na farko, yana kara matakan rage sinadarai masu rage sha'awa kamar GLP-1, PYY da CCK, yayin rage matakan hormone ghrelin na yunwa (,,,,).

Abu na biyu, furotin yana taimaka maka jin cike a tsawon lokaci (,).

A cikin binciken daya, karin kumallo mai karin kumallo ya taimaka wa mahalarta cinye har zuwa 135 m adadin kuzari daga baya a rana ().

A wani, maza masu kiba waɗanda suka kasance suna cin abinci mai nauyi sun haɓaka haɓakar sunadarinsu zuwa 25% na yawan adadin kuzari. Wannan haɓaka ƙarancin sha'awar da kashi 60% da kuma ciye ciyewar dare da rabi ().

Intakeara yawan furotin daga 15% zuwa 30% na yawan adadin kuzari ya taimaka wa mahalarta a wani binciken cinye 441 ƙananan adadin kuzari a kowace rana ba tare da ƙoƙari na iyakance rabonsu ba ().

Abin da ya fi haka, a ƙarshen lokacin karatun makonni 12, sun rasa matsakaita na kilo 11 (kilo 5) ().

Waɗannan girgizar na iya zama hanya mai sauƙi don ƙara ƙarin furotin a abincinku. Koyaya, ka tuna cewa yawanci na iya haifar da yawan adadin kuzari.

Wani binciken ya gano cewa girgizar mai dauke da gram 20-80 duk sun rage yunwa da kashi 50-65%, ba tare da la’akari da yawan sunadarin da ke girgiza su ba ().

Don haka idan kuna ƙoƙarin rasa nauyi, gram 20 a kowane girgiza da alama sun isa su rage yunwa.

Protein na iya rage yawan abincin ku ta hanyar shafar kwayar halittar ku ta yunwa. Hakanan zai iya taimaka maka jin cikewa na tsawon lokaci, wanda zai iya taimaka maka rage cin abinci da rasa kitse na jiki.

Shakes na Protein na Iya Metara metabolism

Yawan cin abinci mai gina jiki na iya bunkasa karfin ku, yana taimaka muku ƙona karin adadin kuzari kaɗan a kowace rana (,).

Wannan a bangare ne saboda cin abincin furotin mai gina jiki - musamman idan aka hada shi da horon karfi - na iya taimaka maka wajen gina tsoka.

Wannan na iya hanzarta saurin kuzarin jiki saboda tsoka ta ƙone adadin kuzari fiye da mai.

Studyaya daga cikin binciken ya ba mahalarta masu ƙiba girgiza da ko dai gram 200 ko 0 na ƙarin furotin a mako.

Wadanda aka baiwa sunadarin sun sami karin kilogram 2.8 (kilogiram 1.3) bayan shirin horo na mako 13 ().

A wani binciken kuma, masu bincike sun baiwa mahalarta hada abinci da girgiza wanda ke samar da ko dai 0.5 g / lbs ko 1.1 g / lbs (1.2 g / kg ko 2.4 g / kg) na furotin a kowace rana.

Bayan makonni 6, waɗanda ke kan abincin furotin mafi girma sun sami 2.4 lbs (1.1 kg) mafi tsoka kuma sun rasa 2.9 lbs (1.3 kg) mafi mai ().

Ya kamata a lura, duk da haka, cewa ikon ku na samun tsoka yayin cin abincin kiba na iya dogaro da yawan tsokar da kuka riga kuka samu ().

Hakanan furotin na iya kara kuzari saboda yawan adadin kuzari da ake buƙata don narkewa da narkar da shi. An san wannan azaman tasirin tasirin abinci (TEF).

Misali, 15-30% na kalori mai gina jiki ana konewa yayin narkewar abinci, yayin da kaso 5-10% na adadin adadin kuzari da kuma 0-3% na adadin mai mai ƙonawa ke ƙone yayin narkewar ().

Amfanin sunadarai na inganta kuzari saboda yawancin kuzari ana kashe shi wajen narkewa da kuma narkewa. Hakanan yana taimaka maka gina tsoka, wanda ke ƙona adadin kuzari fiye da mai.

Shakes na Protein Zai Iya Taimaka Maka Rage Nauyi da Ciki

Masu bincike gabaɗaya sun yarda cewa yawan abincin mai gina jiki na iya taimaka muku rasa mai mai yawa, musamman mai daga yankin ciki (,).

A cikin binciken daya, mahalarta akan cin abincin da ke samar da 25% na adadin kuzari kamar furotin sun rasa 10% ƙarin mai mai bayan watanni 12 fiye da waɗanda suke cin rabin wannan adadin ().

A wani, mahalarta da aka basu ƙarin gram 56 na furotin whey a kowace rana sun rasa lbs 5 (kilogram 2.3) ƙari a ƙarshen lokacin karatu na mako 23, duk da cewa ba da gangan canza wani abu a cikin abincin su ba ().

Wani binciken na daban ya kwatanta tasirin abinci iri iri. Mahalarta masu cinye karin sunadarai sun rasa lbs 31 (14.1 kg) a cikin watanni 3 - 23% fiye da waɗanda ke cin ƙasa ().

A cikin binciken karshe, mahalarta kan abincin da ke samar da kashi 30% na adadin kuzari daga furotin sun rasa lita 8.1 (kilogram 3.7) fiye da waɗanda ke kan abincin da ke samar da 15% na adadin kuzari daga furotin ().

Girgiza sunadarai hanya ce mai dacewa don haɓaka yawan abincin furotin na yau da kullun. Wannan na iya taimakawa haɓaka hasara mai yawa, musamman daga kusan ɓangaren tsakiyar ku.

Girgiza sunadarai na iya kuma hana Rage tsoka da Rage Motsa jiki

Abincin rage nauyi yana haifar da rashin tsoka, wanda zai iya rage saurin ku. Wannan yana sauƙaƙa don samun duk nauyin baya (kuma ƙari) da zarar kun tashi daga abincin.

Babban haɓakar furotin haɗe tare da ƙarfin horo na iya taimakawa hana ɓangare na wannan asarar tsoka da raguwar rayuwa (,,).

A zahiri, masu bincike sun ba da rahoton cewa metabolism na mahalarta sun rage ƙasa kan abincin rage nauyi yana samar da 36% na adadin kuzari azaman furotin fiye da abincin da ke ba da kusan rabin adadin ().

Shaida ta nuna cewa cinyewar furotin na yau da kullun a matsayin ɓangare na abincin rage nauyi na iya yin gyaran tsoka har sau uku da rabi ya fi dacewa ().

Nazarin 'yan wasa idan aka kwatanta da abincin asarar nauyi wanda ke ba da 35% ko 15% na adadin kuzari daga furotin. Dukkanin abincin sun taimakawa mahalarta rasa kusan adadin kitse, amma waɗanda ke shan ƙarin furotin sun rasa kashi 38 cikin ɗari na ƙwayar tsoka ().

Wani bita da aka yi kwanan nan ya kara lura cewa kayan abincin nauyi wanda ya wuce 0.5 g / lbs (1.0 g / kg) na furotin a kowace rana na iya taimaka wa tsofaffi su riƙe tsoka da yawa kuma su rasa mai mai yawa ().

Shakewar sunadaran da aka cinye yayin cin abincin asara na iya taimakawa hana ɓarkewar tsoka da kuma saurin motsa jiki. Wannan yana da tasiri musamman haɗuwa tare da ƙarfin horo.

Girgiza sunadarai na iya taimakawa wajen sake samun nauyi bayan asarar nauyi

Tasirin protein akan metabolism, yawan ci da yawan tsoka na iya hana ku sake dawo da kitsen da kuka yi aiki tuƙuru ku rasa.

Studyaya daga cikin binciken ya ba da rahoton cewa mahalarta da aka ba su ƙarin furotin sun rasa ƙarin nauyi kuma sun riƙe sakamakonsu fiye da waɗanda aka ba su kaɗan.

A zahiri, rukunin sunadarai sun dawo da kashi 9% kawai na nauyin da aka rasa, yayin da ƙananan furotin sun dawo 23% ().

Wani binciken ya ba mahalarta waɗanda suka kammala sa hannu kan rage nauyi nauyi ƙarin wanda ke samar da gram 48.2 na furotin kowace rana.

Mahalarta waɗanda suka ɗauki ƙarin sun ji daɗi sosai bayan cin abinci kuma sun sake dawo da ƙananan nauyin 50% watanni 6 daga baya, idan aka kwatanta da waɗanda ba a ba su ƙarin ba ().

Wani binciken na daban ya lura da irin wannan tasirin tare da kari wanda ke samar da gram 30 na furotin kawai a kowace rana, ya sake nuna cewa karin ba lallai bane ya fi kyau ().

Proteinarin furotin, ko daga girgiza ko abinci gaba ɗaya, na iya taimakawa rage girman nauyin da kuka dawo bayan asarar nauyi.

Wanne Irin Furotin ne Mafi Kyawu?

Daban-daban na furotin suna da tasiri daban-daban a jiki.

Misali, whey ya fi saurin shan kwaya fiye da na casein, yana taimaka maka jin ƙarancin yunwa a cikin gajeren lokaci ().

Wani binciken ya nuna cewa gram 56 na furotin whey a kowace rana sun taimaka wa masu halartar kiba da masu kiba sun rasa lbs 5 (kilogram 2.3) fiye da adadin furotin ɗin waken soya ().

Wani kuma ya bayyana whey kamar sau 3 wanda yafi tasiri wajen kiyaye ikon gina tsoka yayin cin abinci mara nauyi fiye da furotin waken soya ().

Da aka faɗi haka, ba duk nazarin ba ne ya yarda cewa whey ya fi girma. Misali, wani rahoto ya lura cewa saurin tasirin rage yunwa baya haifar da bambance-bambance a cikin adadin adadin kuzari da ake cinyewa a abinci ().

Bugu da ƙari, sake dubawa da yawa suna ba da rahoton adadin asarar mai daidai tare da amfani da whey, waken soya, shinkafa ko ƙarin ƙwayoyin-ƙwai (,).

Factoraya daga cikin abubuwan karshe da za'a yi la'akari shine ingancin furotin.

Whey, casein da waken soya suna dauke da dukkan muhimman amino acid din da jikinku yake bukata.

A gefe guda, shinkafa da furotin hemp suna da ƙananan a cikin amino acid lysine mai mahimmanci, kuma furotin na pea shima yana da ƙarancin amino acid ɗin da ba su da mahimmanci cystine da methionine.

Abin da ake faɗi, waɗannan ƙarancin yiwuwar ba su haifar da matsala ba sai dai idan girgizawa ita ce kawai tushen furotin a cikin abincinku.

Hakanan, yawancin furotin na furotin suna haɗuwa da tushe daban don cakuda ya ƙunshi dukkan muhimman amino acid.

Ainihin nau'in furotin da kuke da shi a cikin girgiza kada ya haifar da babban bambanci ga asarar mai. Wasu nazarin suna nuna fa'ida ga whey, amma shaidar gauraye ce.

Sashi da Gurbin

Shan girgiza 1 kowace rana ya zama hanya mai kyau don farawa.

Zai fi kyau a ɗauka ko dai kafin ko maimakon cin abinci, tare da diba 1 ko 2 na furotin a cikin girgiza.

Cakuda shi da ruwa, kankara watakila kuma 'ya'yan itace a cikin abun gauraya wata hanya ce mai sauki wacce za a samar da dadi mai gamsarwa.

Hanyoyi masu illa kamar kumburin ciki, kumbura, gas da gudawa na iya faruwa idan ba ku haƙuri da lactose da shan girgiza da aka yi da whey ko casein.

Waɗannan alamun za a iya guje musu kawai ta hanyar sauyawa zuwa furotin na furotin da ba a samu daga kiwo, kamar su kwai, wake, soya, hemp ko furotin na furotin na shinkafa.

Daga bayanin kula, yawancin abincin sunadarai ana zaton suna da mummunan tasiri akan lafiyar koda da ƙashi, amma sabon bincike ya nuna wannan ba gaskiya bane.

A zahiri, yawan cin abinci mai gina jiki bai taɓa nuna yana haifar da lahani ga ƙoshin lafiya a cikin masu lafiya ba. Koyaya, abinci mai ƙarancin furotin na iya zama mai amfani ga waɗanda ke da lamuran koda (,).

Hakanan furotin shine mahimmin abinci mai gina jiki don samar da ƙashi da kiyayewa, kuma sake dubawa ya nuna cewa babu wani dalili da zai hana ƙayyadadden abincin ku don inganta lafiyar ƙashi (,).

Yawancin karatu suna ba da rahoton cewa yawan cin abinci na furotin tsakanin 0.5-1.0 g / lbs (1.2-2.2 g / kg) kowace rana suna ba da fa'idodi masu amfani don asarar nauyi.

Wannan adadin sunadaran yana wakiltar kusan 25-35% na adadin kuzari da kuke cinyewa a rana ɗaya kuma gabaɗaya ana ɗaukarsa mai lafiya.

Kuna iya karantawa game da wannan anan: Yaya yawancin Protein Ya Kamata Ku Ci kowace Rana?

Shakeaukar girgiza ɗaya kowace rana hanya ce mai kyau don farawa, tare da furotin 1 ko 2 na furotin. Wasu mutane na iya fuskantar narkewar tasirin abinci.

Dauki Sakon Gida

Yawancin mutane suna iya samun isasshen furotin a sauƙaƙe ba tare da girgiza ba.

Da aka faɗi haka, waɗannan abubuwan haɓaka hanya ce mai sauƙi, mai lafiya kuma mai daɗi don ƙara ƙarin furotin a cikin abincinku.

Idan kuna ƙoƙari ku rasa nauyi, karin furotin daga girgiza zai iya taimaka muku jin ƙarancin yunwa, zai taimake ku rage nauyi da sauri kuma ku rage yiwuwar dawo da kitsen da ya ɓace.