Menene Mafi Kyawun Foda na Protein don Rage nauyi?

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• Yadda ake Amfani da Foda Protein don Rage nauyi
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Idan kuna neman rasa nauyi, yana iya zama kamar ba shi da ma'ana ƙara abubuwa ga abincinku; duk da haka, yin amfani da foda na furotin don taimakawa cikin asarar nauyi na iya zama kyakkyawan ra'ayi. Tambayar, to, ita ce: Meneneirin na furotin foda shine mafi kyau don asarar nauyi?

Akwai nau'ikan samfura da nau'ikan furotin furotin a kasuwa, gami da casein, soya, wake, shinkafa mai launin ruwan kasa, hemp, da-of-whey. (Mai Dangantaka: Sami Scoop akan Iri daban -daban na Foda Protein)

Whey (nau'in furotin da aka samu daga madara) ya daɗe ya zama sarkin da ba na hukuma ba na duniyar sunadaran (godiya ga mashahuran masu horar da su kamar Jillian Michaels da Harley Pasternak, waɗanda suka rantse da kaya). Bincike ya nuna babu makawa cewa furotin whey na iya taimakawa gina tsoka-amma shine mafi kyawun furotin don asarar nauyi?

"Tabbas," in ji Paul Arciero, DPE, darektan Cibiyar Abinci da Ingancin Abinci a Kwalejin Skidmore. "Whey wataƙila shine mafi mahimmancin dabarun cin abinci don taimakawa asarar nauyi. Ita ce mafi yawan abincin thermogenic wanda zaku iya ci. Wannan yana nufin yana ƙone mafi adadin kuzari bayan kun ci shi."

Gaskiya ne: Duk sunadarai sun fi thermogenic fiye da carbohydrates ko fats, amma bincike ya nuna cewa lallai whey shinemafi thermogenic. Ɗaya daga cikin binciken da aka buga a cikin Jaridar American Nutrition gano cewa tasirin zafin jiki na furotin whey ya fi girma fiye da na casein ko furotin soya a cikin ƙoshin lafiya.

Ilana Muhlstein, MS, RDN, mai haɗin gwiwa na shirin abinci na 2body Mindset na Beachbody. "Cikakken furotin ne, mai sauƙin samuwa, mai yawan furotin, da ƙarancin kalori, kuma yana haɗuwa da kyau a cikin girke -girke daban -daban na santsi."

Ƙara furotin na whey a cikin abincinku da abubuwan ciye -ciye, kuma metabolism ɗinku zai kasance mai girma duk rana. (Akwai ton na hanyoyi masu ƙirƙira don amfani da furotin foda a cikin abincinku-ba kawai a cikin santsi ba.) Menene ƙari, furotin whey-da gaske kowane furotin-zai ci gaba da jin daɗi fiye da sauran nau'ikan abinci, in ji Arciero, wanda yana nufin wataƙila za ku sami ɗan abin ci. (Dubi: Yawan Protein Ya Kamata Ku Ci Kowace Rana?)

Amma akwai dalili na uku da ya sa aka ba da shawarar furotin whey ga mutanen da ke ƙoƙarin rage nauyi: "Abinci ne mafi inganci da za ku iya ci don taimaka muku kunna wani tsari da ake kira kira na gina jiki, wanda ke fara gina sabon tsoka," in ji Arciero. A cikin sharuddan layman, ƙarin furotin zai tabbatar da cewa kun riƙe tsokar da kuka riga kuna da-tsoka taro galibi yana cikin rauni yayin ƙoƙarin rage nauyi-kuma zai taimaka muku samun tsoka cikin sauƙi ma. Wannan yana da mahimmanci saboda yawan tsokar da kuke da ita, yawan adadin kuzari da jikin ku ke ƙonewa.

Yadda ake Amfani da Foda Protein don Rage nauyi

Tabbas, don samun kyakkyawan sakamako, ƙara motsa jiki. Binciken da aka buga a cikin Jaridar Cibiyar Abinci ta Amirka ya gano cewa horarwar ƙarfi tare da whey ya haifar da asarar nauyi fiye da whey kadai.

Yaya daidai kuke ƙara furotin whey a cikin abincin ku? Arciero ya ce "Za a iya haɗa whey cikin sauƙi cikin abinci iri -iri." "Za ku iya ci shi a girgiza ko ku dafa ku gasa da shi." (Gwada wannan girke-girke na pancakes na gina jiki, waɗannan girke-girke na ƙwallon furotin cikakke ne don cin abinci, ko girkin girkin furotin na Emma Stone.

Ana siyar da foda furotin na Whey a cikin abinci na kiwon lafiya da shagunan bitamin kuma ana samun shi azaman ƙari a yawancin sanduna masu santsi. Ana iya rarrabe Whey daga madara ko girbe yayin samar da cuku, amma yana da ƙarancin lactose, wanda ke nufin yana iya yin aiki mai kyau har ma ga mutanen da ba su da haƙuri. Matsakaicin mace na iya cinye gram 40 zuwa 60 na kayan a kowace rana, da nufin wuce gram 20 a lokaci guda, Arciero ya ba da shawarar.

Idan kuna neman madadin furotin na tushen shuka, "Zan ba da shawarar zaɓar foda furotin na vegan wanda ya haɗa da cakuda wake da shinkafa," in ji Muhlstein. "Haɗa duka biyun a cikin dabara ɗaya na iya haɓaka bayanin martabar amino acid da ƙirƙirar bayanin ɗanɗano mai tsaka tsaki ma."

Daga Jessica Cassity don DietsinReview.com

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