Matsayin Whey Protein Isolate Powder don Fitness Lovers

Gurin whey protein isolate ya zama babban kanun farko a cikin rungunku na fitness a duniya, ana amfani da shi don ƙarin aiki, kawar da sauri zuwa sa'adatin da kuma taimakawa wajen ci gaba daya. Daga gabanin mai zuwa na sayan pashen, wannan kayan protein mai yawan yaya ta dawo da fats, lactose, da carbohydrates, sai ya zama abin da ke biyu mai kyau wanda yake tsakanin alaƙa da zaɓin mutane masu yi aiki. Sai abin da ya fi girma da sauri da kuma ma'ana amino acid ya karu daga sukan - shi ne babban al'ada don hanyar da ke nuna iyaka. A nan farkon bayani, zamu duba sauti na ilmin da ke nufin warharka, amfani da suka shafi, kuma menene saboda ya faru a market din protein supplements.

Don sami iya gani masu alama na whey protein isolate, mun ya fara fahimci asali na su. Bayanin da ke cikin whey protein concentrate wanda ke taka leda 2–8% lactose kuma 5–6% fat, whey protein isolate ya pass shi akan microfiltration ko ion exchange don sami ƙimar protein ta yaya zuwa 90% ko fiye. Amince na purification na yin wannan ba suke soke kwarai inda ba a bukata ba ne kuma yana nufi kan tsuntsaye na jini, wasu da suke da lactose sensitivity—a matsala daya da ke taka muhimanci ga masu fitnanci wanda suke da hankali da rashin saitin da ke dadi.

Abin da ke tsara whey protein isolate shine profile na amino acid. Wani ce ne da ke amfani da protein mai komawa, to wani ne da ke nuni a cikin su gaba daya da 9 amino acid na asali da kwarai bata iya amfani ba. A cikin wa su, branched-chain amino acids (BCAAs) misali leucine, isoleucine, da valine sun kasu cikakken kafin. Leucine a wasu alama, ya zambata "trigger" don muscle protein synthesis (MPS), wani processes biologiko da ke gyara da nufin tissu na muscle ta hanyar aiki. Bayanin da aka sharan a Journal na International Society of Sports Nutrition ya nuna cewa whey protein isolate ya fitar da leucine zuwa muscle masu iyaka dib da sauran kayayyakin na protein, ya zama mafi kyau don gaba da aiki. Journal na International Society of Sports Nutrition sun nuna cewa whey protein isolate ya fitar da leucine zuwa muscle masu iyaka dib da sauran kayayyakin na protein, ya zama mafi kyau don gaba da aiki.

Don hanyar alakwari na fitnes da ke iya gudun karkara, whey protein isolate ya zama mai canza tsura. A lokacin da aka yi gyara karkaran, suna samu micro-tears wanda su hana amino acids don siyan kuma ta haifar da tacewa. Idan ba a da protein ba, waɗannan siyayen suna gabatar da zaman su kuma yake karce cikin ingantaccen kuma ya haifar da kanso mai girma. Zaman whey protein isolate mai cin dawowa - ya rabawa a cikin gidajen zuwa zuwa ne biyu da shidda minti bayan lalata - ya sa amino acids su aduna yayin da karkaran su so su.

Tusshen rubutu da ke nemi da whey protein isolate da wasu nau'oi na protein, kamar casein ko soy, kada-kada ya nuna cewa ya haifar da inganta mai girma a cikin girman karkara bayan samuwar zaman, tun kuma aka yi amfani da resistance training. Tushe da 2020 a Tatshe samun cewa abokan yawan da suka lala whey protein isolate bayan gyara su sanne 20% MPSS ce ne ga wanda suka lala placebo, ya nuna ayyukan da ke cikin gine-ginen karkara.

A cikin rufe-fuska ne ya da ke kama da whey protein isolate ya gudanar. Gwamnati na uku na fitowa suna iya hada da oxidative stress da shi kuma anƙara, wanda ya dace sauki da fatikar jiki. Amino acids a cikin whey protein isolate, na kuma babba cysteine, su amince kan tsara glutathione—a powerful antioxidant wanda ya gudanar oxidative damage. Wannan ba ya kawo tauraro akan sauki ba, amma kuma ya saka zaman rufe-fuska, wanda ya ba da izini zuwa ci gaban gyare-gyaren da kyau.

Don Endurance athletes, misali runners ko cyclists, whey protein isolate ya nuna alaƙa biyu. Ya fara sake nufin glycogen stores a cikin jiki, wanda suke sofo bayan gwamnati mai girma, kuma ya amintawa a matsayin jiki mai girma ta hanyar repetitive motion. Tattaunawa a cikin European Journal of Sport Science ya fuskantar cewa cyclists wanda suke amfani da whey protein isolate suke rufe-fuska 15% gidan bayan gwamnatin da suke zai karu komawa su, wanda ya nuna iyakokin da ke cikin ma'ajiyoyi masu girma.

Taimakoncin hanyar gudunƙurwar shine babban bayanin manyi da ke fitnes, kuma whey protein isolate shine asusun muhimmin a cikin wannan sakamako.Ƙarin intake na protein ya ninki satiety ta hanyar samfatan release na hormonai kamar cholecystokinin (CCK), wanda ke nufin fito zuwa gaban mutum.Wannan ya sa taƙawa da tafiyar larwa, yana magana sosai domin inganta kalori deficit yayin kula da fatayar larwa.

Game da haka, protein ya da sauyar alama na kwarai (TEF) don fats ko carbohydrates-ya nan tunanin cewa corp ya ke nuna kwarai tsawon guda. Whey protein isolate, ta amfani da itsashi na protein, ya gudanar da wannan efu, idan aka tura a matsayin kwarai mai yawan guda akan rana. Wannan ne pakanin muhimmi, lokacin da aka yi amfani da shi akan abokin cin abinci mai yawan kwarai, whey protein isolate ta fara dawo kan masasa na jiki, idan zuba za a bar fat kuma ba jiki ba. Wannan ne babban dalili don samun alama na kwarai, saboda jiki ya ke nuna kwarai tsawon inda aka zauna daran fat.

Daga cikin abubuwan da ke sa whey protein isolate ya zafar matsayi ne a yau da kullum shine mutuwalenshin. Ya karkara tare da wuya, milk, ko kima mai ilimin gudun guda, bamintake sa ta zama zaune mai sauƙi a ƙarƙashin fitowa. Ga waɗanda ke nisa da zaman lafiya, zai iya saita shi zuwa mai tsada, yogurt, ko smoothies don ƙarin uwar gudu, ko kuma amfani da shi a lamarin taba don ƙarin uwar gudu na muffins, pancakes, ko energy bars.

Ƙimar da ke ƙarin lactose tun ya sa ta zama mafi kyau ga koyaushe da suke da lactose intolerance mara girma, dankan da ke soye soye wajen samun kayan da ba su make jin ƙawari ba. Don haka kuma, whey protein isolate akwai a wasu nawa na rasa, daga chocolate da vanilla zuwa wasu da suke da hankali kamar salted caramel ko cookies da cream, idan zai iya canzawa shi ga kowane irin alhakin ko gustowa.

Wattanda whey protein isolate ya kasance mai haifar da alamomin fitawa, amma fa'idodin sauce na gaba daya daga cikin gyara. Yana da bioactive peptides, misali lactoferrin da immunoglobulins, wanda su amsa tura akan kama mutum don nuna labarinku guda. Wannan shine muhimmiyar uku ga makabo, inda sistema immunun suke iya zurrabi da alakar ruwa masu hankali.

Aboki tun samuwa na iya tun fuskantar cewa whey protein isolate zai iya samar da sauƙi kan jikin mallinta. Wareware a shekarar 2018 a Journal of Nutrition an samo cewa mai yawan wanƙe na whey protein isolate ya yi sali zuwa farkon shinin gishiri da karkatar rasa insulin, abubuwan da ke kaukar iyaka akan kaya ta type 2 diabetes.

Ba da kekere biyu dankan tsararewa ba. Don samun alaƙa mai zurfi, ya kamata mutane da suka iya fit ci gaba in zaune su duba abubuwan da suke shaidawa don kiyaye tsofinta da sauyi, basu da aljibiyoyi ko maƙalar da ke zaduwar rawaya. Sai kuma ya kamata a duba jerin abubuwan da aka yi amfani dashi - ziwanta abubuwan da ke nema сахورواي او ناوؤي ماسو فلفل، سونن وردتن واچين كوماتسويا شي دا كافئسيون.

Whey protein isolate da take dari ya yi fasaha, amma yana daya da omega-3 fatty acids da conjugated linoleic acid (CLA), wanda ke juyawa alama na anti-inflammatory. Ta hanyar da ya zama mairuwa babu iyaka, alaƙa mai zurfi na nutricionisti ta yi investiture mai kyau ga mutane da suka iya kara maimaitowa.

Yiwa aikin da ke cibin wannan whey protein isolate zai iya ƙara maimakon yi. Aduawa masu ilmin jiki su na gani cewa ya kamata a sake amfani da shi a cikin minti 30 bayan aikin jiki domin samun al'ada daban-daban na "anabolic window" - lokacin da akwai hankali sosai zuwa nutrisi. Amma, abubuwan da aka fito recent research suna iya nuna cewa wannan anabolic window zai iya kasancewa babba ne kamar yadda aka fahimci zuwa sauya, don haka shine kuma idan aka sake amfani da shi a cikin minti biyu ba da duba wajen aikin jiki zai iya samun al'ada.

Domin su da suka nuna so don ƙara inganta kwayoyin da suka yi a kullahi, whey protein isolate zai iya hadawa akan wasu aikace-aikacen kullahi. Zai iya ƙara scoops daya akan kofee ta rana ko har zuwa smoothie ta yamma zai iya taimakawa wajen samun al'ada, wanda ke cibin kullahi (1.2–2.0 grams per kilogram of body weight).

A karkashi, gurasa na whey protein isolate powder ba hanya da keɓaƙƙiya ne ba, amma wani abu da ya kamata a iya amfani da shi wajen tacewa da fagan da yawa da ke gudanar da tacewa, kuma ya karfawa a cikin tacewa, kuma ya fara da tacewa sosai, kuma ya fara da tacewa mai zuwa. Idan muka fahimci alaƙa da babban tuntuɗi na shi kuma muka yi amfani da shi a cikin tacewa da keɓaƙƙiya kuma kuma a cikin tallace-tallace, shi ne za a iya amfani da alhakin muka da mafi kyau kuma za muka iya samun alhakinmu a cikin tacewa da kariyar tallace-tallace. Hakan zai zama kamar yadda tallace-tallace ta ke ci gaba, whey protein isolate zai zama abin da ya kamata wani mai iya amfani da tallace-tallace ya iya amfani da shi wajen tacewa.