Kodi Mungapange Minofu pa Mapuloteni a Pea?

Kodi mapuloteni a nandolo a organic ndi othandiza ngati mapuloteni a whey kuti apindule ndi minofu?

Mapuloteni a nandolo a organic atulukira ngati mpikisano wamphamvu pamsika wowonjezera mapuloteni, nthawi zambiri amafanizidwa ndi mapuloteni omwe amawakonda kwa nthawi yayitali, whey. Zikafika pakupindula kwa minofu, mapuloteni onse a nandolo ndi mapuloteni a whey ali ndi zabwino zake, koma amalumikizana bwanji?

Mbiri ya amino acid:Puloteni ya pea imakhala ndi ma amino acid asanu ndi anayi, zomwe zimapangitsa kukhala gwero lathunthu la mapuloteni. Ngakhale mbiri yake ya amino acid ndi yosiyana pang'ono ndi mapuloteni a whey, imaperekabe bwino kwa amino acid ofunikira kuti minofu ikule ndi kukonzanso. Mapuloteni a nandolo ali ndi ma amino acid ambiri (BCAAs), makamaka leucine, omwe ndi ofunikira kwambiri polimbikitsa kaphatikizidwe ka mapuloteni a minofu.

Digestibility:Mapuloteni a nandolo nthawi zambiri amaloledwa bwino komanso osavuta kugaya kwa anthu ambiri. Ndiwopanda zowawa wamba monga mkaka, soya, ndi gluteni, zomwe zimapangitsa kukhala njira yabwino kwa iwo omwe ali ndi zoletsa pazakudya kapena zomverera. Komano, mapuloteni a Whey angayambitse vuto la m'mimba kwa anthu omwe ali ndi vuto la lactose kapena omwe ali ndi chifuwa cha mkaka.

Mlingo wa mayamwidwe:Mapuloteni a Whey amadziwika kuti amayamwa mwachangu, omwe amatha kukhala opindulitsa pakuchira pambuyo polimbitsa thupi. Mapuloteni a pea amayamwa pang'onopang'ono, koma izi zitha kukhala zopindulitsa popereka ma amino acid okhazikika kuminofu kwa nthawi yayitali.

Mphamvu zomanga minofu:Kafukufuku wambiri adayerekeza zotsatira zomanga minofu ya mapuloteni a nandolo ndi mapuloteni a whey. Kafukufuku wa 2015 wofalitsidwa mu Journal of the International Society of Sports Nutrition anapeza kuti mapuloteni a nandolo anali othandiza ngati mapuloteni a whey polimbikitsa kupindula kwa minofu pamene akuphatikizidwa ndi kuphunzitsidwa kukana.

Kukhazikika ndi kukhudza chilengedwe: organic nandolo mapuloteninthawi zambiri amaonedwa kuti ndi ochezeka komanso okhazikika poyerekeza ndi mapuloteni a whey. Nandolo zimafuna madzi ochepa ndi nthaka kuti zibereke, ndipo kulimidwa kwake kungathandize kuti nthaka ikhale yathanzi mwa kukonza nayitrogeni.

Ngakhale kuti mapuloteni a whey akhala osankhidwa kwa othamanga ambiri ndi omanga thupi, mapuloteni a nandolo atsimikizira kuti ndi njira ina yoyenera. Mbiri yake yathunthu ya amino acid, digestibility, ndi mphamvu yomanga minofu zimapangitsa kuti zikhale njira yabwino kwa iwo omwe akufuna kumanga minofu pazakudya zochokera ku zomera kapena kufunafuna njira zina zopangira mapuloteni opangidwa ndi zinyama.

Kodi muyenera kudya mapuloteni ochuluka bwanji tsiku lililonse kuti minofu ikule bwino?

Kudziwa kuchuluka koyenera kwapea proteinKudya kuti minofu ikule bwino zimatengera zinthu zosiyanasiyana, kuphatikiza kulemera kwa thupi lanu, kuchuluka kwa zochita, ndi zolinga zolimbitsa thupi. Nawa kalozera wathunthu wokuthandizani kudziwa momwe mungadyetse mapuloteni a nandolo pakupanga minofu:

Malingaliro a protein ambiri: The Recommended Dietary Allowance (RDA) ya mapuloteni ndi 0.8 magalamu pa kilogalamu ya kulemera kwa thupi kwa akuluakulu omwe amangokhala. Komabe, kwa anthu omwe amachita nawo masewera olimbitsa thupi nthawi zonse komanso omwe akufuna kupanga minofu, kudya kwambiri mapuloteni kumalimbikitsidwa.

Malingaliro enieni a othamanga: International Society of Sports Nutrition imasonyeza kuti othamanga amadya pakati pa 1.4 mpaka 2.0 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi tsiku ndi tsiku kuti minofu ikule bwino ndi kuchira. Kwa munthu wolemera makilogalamu 70 (154 lb), izi zimatanthawuza pafupifupi 98 mpaka 140 magalamu a mapuloteni patsiku.

Mapuloteni a nandolo: Mukamagwiritsa ntchito mapuloteni a nandolo monga gwero lanu loyamba la mapuloteni, mukhoza kutsatira malangizowa. Komabe, ndikofunikira kuzindikira kuti mapuloteni a nandolo ndi otsika pang'ono mu methionine poyerekeza ndi mapuloteni a nyama, kotero kuonetsetsa kuti mumadya zakudya zosiyanasiyana kapena kuganizira za methionine zowonjezera kungakhale kopindulitsa.

Nthawi ndi kugawa: Kufalitsa ma protein omwe mumadya tsiku lonse ndikofunikira kuti kaphatikizidwe kabwino ka mapuloteni a minofu. Cholinga cha 20-40 magalamu a mapuloteni pa chakudya, ndi zakudya 3-4 kufalikira mofanana tsiku lonse. Njirayi imathandizira kukhalabe ndi mapuloteni abwino komanso imathandizira kukonzanso minofu ndikukula mosalekeza.

Kugwiritsa ntchito pambuyo polimbitsa thupi: Kudya mapuloteni a nandolo mkati mwa mphindi 30 mpaka maola awiri mutatha kulimbitsa thupi kungathandize kukulitsa kaphatikizidwe ka mapuloteni a minofu ndikuchira. Kutumikira kwa 20-40 magalamu a nandolo zomanga thupi pambuyo pochita masewera olimbitsa thupi kumalimbikitsidwa.

Zofunika kuziganizira payekha:

- Zolinga za kapangidwe ka thupi: Ngati mukuyang'ana kupanga minofu ndikuchepetsa kuchulukitsa kwamafuta, mungafunike kudya zomanga thupi kumapeto kwazomwe mukulimbikitsidwa.

- Kuchuluka kwa maphunziro ndi mafupipafupi: Maphunziro owonjezereka komanso pafupipafupi angafunike kudya mapuloteni ambiri kuti athandize kuchira ndi kukula kwa minofu.

- Zaka: Achikulire achikulire angapindule ndi mapuloteni apamwamba kuti athe kuthana ndi kutaya kwa minofu yokhudzana ndi ukalamba (sarcopenia).

- Ma calorie onse akudya: Onetsetsani kuti mapuloteni anu akugwirizana ndi zolinga zanu zonse zama calorie, kaya mukufuna kukulitsa minofu, kukonza, kapena kutaya mafuta.

Kuyang'anira ndikusintha: Onani momwe mukuyendera ndikusinthapea proteinkudya ngati pakufunika. Ngati simukuwona kukula kwa minofu yomwe mukufuna, mungafunikire kuwonjezera kuchuluka kwa mapuloteni kapena kusintha zinthu zina monga kudya kwa calorie kapena kulimbitsa thupi.

Mavuto omwe angakhalepo chifukwa chodya mopitirira muyeso: Ngakhale kudya zakudya zomanga thupi zambiri kumakhala kotetezeka kwa anthu athanzi, kumwa kwambiri mapuloteni a pea (kapena gwero lililonse la mapuloteni) kungayambitse kusapeza bwino m'mimba kapena kudya zakudya zopatsa mphamvu zosafunikira. Ndikofunika kupeza njira yoyenera yomwe imathandizira zolinga zanu zomanga minofu popanda kubweretsa zotsatirapo zoipa.

Zakudya zowonjezera: Kumbukirani kuti zomanga thupi zokha sizokwanira kuti minofu ikule bwino. Onetsetsani kuti mukudyanso ma carbohydrate okwanira kuti mukhale ndi mphamvu ndikuchira, komanso mafuta ofunikira kuti apange mahomoni komanso thanzi labwino.

Potsatira malangizowa ndikumvera thupi lanu, mutha kudziwa kuchuluka kwa mapuloteni a nandolo omwe amadya tsiku lililonse kuti minofu ikule. Kumbukirani kuti zosowa za munthu aliyense zitha kusiyanasiyana, ndipo kukaonana ndi katswiri wodziwa za zakudya kapena masewera olimbitsa thupi kungakuthandizeni kupanga dongosolo lazakudya logwirizana ndi zomwe mukufuna komanso zomwe mukufuna.

 

Kodi mapuloteni a nandolo angayambitse vuto lililonse kapena kugaya chakudya?

Ngakhale kuti mapuloteni a nandolo nthawi zambiri amaloledwa bwino ndi anthu ambiri, ndikofunika kudziwa za zotsatirapo kapena zovuta za m'mimba zomwe zingachitike. Kumvetsetsa zinthu zomwe zingakukhumudwitseni kungakuthandizeni kusankha mwanzeru kuphatikiza mapuloteni a nandolo muzakudya zanu komanso momwe mungachepetsere zovuta zilizonse.

Zomwe zimachitika kawirikawiri m'mimba:

1. Kutupa: Anthu ena amatha kutukumuka akayamba kulowetsa mapuloteni a nandolo m'zakudya zawo. Izi nthawi zambiri zimakhala chifukwa cha kuchuluka kwa fiber mu nandolo, zomwe zingayambitse kupanga mpweya m'matumbo.

2. Gasi: Mofanana ndi kuphulika, kuwonjezereka kwa gasi kumakhala ndi zotsatira zofala pamene mukudya mapuloteni a nandolo, makamaka mochuluka kapena pamene thupi silinazolowere.

3. Kusamva bwino kwa m'mimba: Nthawi zina, anthu amatha kumva kusamva bwino m'mimba kapena kupindika akamamwa.pea protein, makamaka ngati ali ndi machitidwe okhudzidwa ndi kugaya chakudya.

4. Kudzimbidwa kapena kutsekula m'mimba: Kusintha kwa matumbo kumatha kuchitika poyambitsa njira yatsopano yopangira mapuloteni. Anthu ena amatha kudzimbidwa chifukwa cha kuchuluka kwa fiber, pomwe ena amatha kukhala ndi chimbudzi chotayirira.

 

Zotsatira zoyipa:

Ngakhale kuti matenda a nandolo ndi osowa, alipo. Zizindikiro za matenda a nandolo zingaphatikizepo:

- Zochita pakhungu (ming'oma, kuyabwa, kapena chikanga)

- Zizindikiro zam'mimba (mseru, kusanza, kapena kupweteka m'mimba)

- Matenda a kupuma (kupuma, kutsokomola, kapena kupuma movutikira)

Ngati mukukayikira kuti nsabwe za m'masamba, ndikofunikira kukaonana ndi allergist kuti mudziwe bwino komanso kuwongolera.

 

Kusalinganika kwa michere komwe kungatheke:

1. Kuopsa kwa gout: Mapuloteni a nandolo ali ndi ma purines ambiri, omwe amatha kuwonjezera uric acid m'thupi. Kwa anthu omwe amakonda gout kapena omwe adadwala gout, kumwa kwambiri mapuloteni a nandolo kungayambitse zizindikiro.

2. Mayamwidwe a mchere: Nandolo imakhala ndi ma phytates, omwe amatha kumangirira ku mchere monga iron, zinki, ndi calcium, zomwe zingathe kuchepetsa kuyamwa kwake. Komabe, izi nthawi zambiri sizodetsa nkhawa pokhapokha ngati mapuloteni a nandolo amadyedwa mochuluka kwambiri kapena ngati gwero lokhalo la mapuloteni.

Kuchepetsa zotsatira zoyipa:

1. Chiyambi chapang’onopang’ono: Yambani ndi ma protein a nandolo pang’ono ndipo pang’onopang’ono onjezerani madyedwe anu kuti dongosolo lanu la m’mimba lisinthe.

2. Kuthira madzi: Onetsetsani kuti mukumwa madzi okwanira mukamadya mapuloteni a nandolo kuti mupewe kudzimbidwa ndikuthandizira kugaya.

3. Zakudya zowonjezera ma enzyme: Ganizirani za kumwa mankhwala owonjezera a m'mimba, makamaka omwe amathandizira kuphwanya ma carbohydrate, kuti muchepetse mpweya ndi kutupa.

4. Zakudya zolimbitsa thupi: Phatikizani mapuloteni osiyanasiyana muzakudya zanu kuti muwonetsetse kuti ma amino acid ali ndi mbiri yabwino komanso kuchepetsa chiopsezo cha kusagwirizana kwa zakudya.

5. Kukonzekera koyenera: Ngati mukugwiritsa ntchito ufa wa nandolo, sakanizani bwino ndi madzi kuti muteteze kugwa, zomwe zingayambitse kugaya chakudya.

6. Nthawi: Yesani nthawi yomwe mumadya mapuloteni a nandolo. Anthu ena zimawavuta kugaya akamadya m'malo mongodya m'mimba.

7. Nkhani zabwino: Sankhani zapamwamba,organic nandolo mapulotenizinthu zomwe zilibe zowonjezera ndi zodzaza, zomwe zingayambitse zovuta zina zam'mimba.

Zosiyanasiyana:

Ndikofunikira kudziwa kuti mayankho amunthu payekha pa mapuloteni a nandolo amatha kukhala osiyana kwambiri. Ngakhale kuti anthu ena sangakhale ndi zotsatirapo, ena akhoza kukhala okhudzidwa kwambiri. Zinthu monga zakudya zonse, thanzi la m'matumbo, komanso kukhudzidwa kwamunthu aliyense zitha kutenga nawo gawo pakulekerera bwino kwa mapuloteni a nandolo.

 

Malingaliro a nthawi yayitali:

Kwa anthu ambiri athanzi, kumwa kwanthawi yayitali kwa protein ya nandolo kumawonedwa ngati kotetezeka. Komabe, monga momwe zimakhalira ndi kusintha kwakukulu kwa kadyedwe, ndi bwino kuyang'anitsitsa thanzi lanu ndikuwonana ndi dokotala ngati muli ndi nkhawa kapena matenda omwe analipo kale.

Pomaliza, ngakhale mapuloteni a nandolo angayambitse vuto linalake la m'mimba kapena mavuto ena mwa anthu ena, izi nthawi zambiri zimakhala zochepa ndipo nthawi zambiri zimatha kuchepetsedwa poyambitsa ndondomeko yoyenera ndi kudya. Podziwa zotsatira zomwe zingatheke ndikuchitapo kanthu kuti muchepetse, mutha kuphatikiza mapuloteni a pea muzakudya zanu kuti muthandizire zolinga zanu zomanga minofu ndikukhala ndi thanzi labwino komanso thanzi.

Bioway Organic Ingredients idadzipereka kuti isunge malamulo okhwima ndi ziphaso, kuwonetsetsa kuti zomwe tatulutsa muzomera zathu zikugwirizana ndi zofunikira zachitetezo ndi chitetezo kuti zigwiritsidwe ntchito m'mafakitale osiyanasiyana. Molimbikitsidwa ndi gulu la akatswiri odziwa ntchito komanso akatswiri pantchito zokolola zomera, kampaniyo imapereka chidziwitso chamtengo wapatali chamakampani ndi chithandizo kwa makasitomala athu, kuwapatsa mphamvu kuti apange zisankho zodziwika bwino zomwe zimagwirizana ndi zosowa zawo zenizeni. Podzipereka kupereka chithandizo chapadera chamakasitomala, Bioway Organic imapereka chithandizo cholabadira, chithandizo chaukadaulo, komanso kutumiza zinthu pakanthawi, zonse zokonzedwa kuti zithandize makasitomala athu kukhala ndi mwayi wabwino. Yakhazikitsidwa mu 2009, kampaniyo yatulukira ngati katswiriChina Organic Pea Protein Powder wogulitsa, zodziwika ndi zinthu zomwe zatamandidwa ndi makasitomala padziko lonse lapansi. Pamafunso okhudzana ndi malondawa kapena zina zilizonse, anthu akulimbikitsidwa kuti alumikizane ndi Marketing Manager Grace HU pagrace@biowaycn.comkapena pitani patsamba lathu pa www.biowaynutrition.com.

 

Zolozera:

1. Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, MH, Lefranc-Millot, C., & Allaert, FA (2015). Mapuloteni a pea oral supplementation amalimbikitsa kupindula kwa minofu pa nthawi ya maphunziro otsutsa: kuyesa kwapachipatala kawiri kawiri, kosasinthika, koyendetsedwa ndi 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). Mapuloteni ndi ma amino acid omwe amapezeka m'mapuloteni omwe amagulitsidwa ku mbewu amawapatula. Amino Acids, 50 (12), 1685-1695.

3. Jäger, R., Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM, ... & Antonio, J. (2017). International Society of Sports Nutrition Position Stand: mapuloteni ndi masewera olimbitsa thupi. Journal ya International Society of Sports Nutrition, 14(1), 20.

4. Banaszek, A., Townsend, JR, Bender, D., Vantrease, WC, Marshall, AC, & Johnson, KD (2019). Zotsatira za whey vs. pea protein pakusintha kwakuthupi kutsatira masabata a 8 a maphunziro apamwamba kwambiri (HIFT): Phunziro loyendetsa ndege. Masewera, 7(1), 12.

5. Messina, M., Lynch, H., Dickinson, JM, & Reed, KE (2018). Palibe kusiyana pakati pa zotsatira zowonjezerera ndi mapuloteni a soya motsutsana ndi mapuloteni a nyama pa phindu la minofu ndi mphamvu poyankha zolimbitsa thupi. Nyuzipepala yapadziko lonse ya masewera olimbitsa thupi ndi masewera olimbitsa thupi, 28 (6), 674-685.

6. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). Udindo wa anabolic katundu wa zomera-zochokera ku zinyama zopangira mapuloteni othandizira kukonza minofu: kuwunika kofunikira. Zakudya, 11(8), 1825.

7. Joy, JM, Lowery, RP, Wilson, JM, Purpura, M., De Souza, EO, Wilson, SM, ... & Jäger, R. (2013). Zotsatira za masabata a 8 a whey kapena puloteni ya mpunga pakupanga thupi ndi kuchita masewera olimbitsa thupi. Nyuzipepala ya Nutrition, 12 (1), 86.

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9. Valenzuela, PL, Mata, F., Morales, JS, Castillo-García, A., & Lucia, A. (2019). Kodi ng'ombe yowonjezera mapuloteni imapangitsa kuti thupi likhale ndi thupi komanso kuchita masewera olimbitsa thupi? Kuwunika mwadongosolo ndi kusanthula kwa meta kwa mayesero oyendetsedwa mwachisawawa. Zakudya, 11(6), 1429.

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