I-Powder yeProtheyini yePotato: Iinyaniso zeSondlo kunye neeNzuzo zeMpilo

I-Potato protein powder kuye kwavela njengokhetho oludumileyo kwihlabathi lezongezo zeprotheyini ezisekelwe kwizityalo. Eyaziwa ngokuba nomxholo wayo weprotheyini ephezulu, ukugaywa lula, kunye neprofayili yesondlo, ibonelela ngeenzuzo ezininzi zempilo. Ingaba ungumdlali ojonge ukuxhasa ukubuyiswa kwemisipha okanye umntu onomdla ekugcineni ukutya okunempilo, iprotein ye-potato powder ingaba yongezwa ngokugqwesileyo kwindlela yakho. Kweli nqaku, siza kuphonononga iinyani zesondlo kunye nezibonelelo zempilo zeprotein yeprotein ukuze sikuncede uqonde ukuba ingaba negalelo njani kwimpilo yakho.

Yintoni iPotato Protein Powder?

 

Iprotheni yeetapile yiprotheyini esekwe kwisityalo, eveliswa kunye nesitatshi setapile kwiitapile.

Iiprotheyini zetapile zifumaneka kwifomu yomgubo kwaye zineprotheyini ephezulu (78%).

Kwinkqubo yokukhupha isitashi kwiifatata, kuveliswa ijusi eneprotheyini. Emva koko iiprotheni zigxininiswe, zihlanjululwe kwaye zomiswe.

Iiprotheyini zetapile zinee-amino-acids ezibalulekileyo ngokomlinganiselo ophezulu kakhulu kuneeproteni ezininzi ezisekwe kwiinkozo okanye iiproteni ezivela kwimvelaphi yezilwanyana.

 

 

Phi kwaye Kutheni isetyenziswa?

 

 

Ii-amino acids ukuba iiproteni zeetapile ziqulathe ukwenza imisebenzi ebalulekileyo emzimbeni, njengokuxhasa imetabolism yomzimba kunye nokunciphisa uxinzelelo lwegazi. Iiprotheyini zetapile zineempawu ezininzi ezisebenzayo, zinyibilika emanzini, zifunxa amanqatha kwaye zibe nobuchule bokuntywila ukongeza amaqamza omoya kwizinto ezibhakiweyo.

Iprotheyini yePotato inikezela ngokugqwesileyo kwe-emulsifying, ugwebu kunye neempawu zegelling. Baye babonisa ukuba bayakwazi ukufaka iiprotheyini zezilwanyana zexabiso eliphezulu njenge-caseinate, i-whey protein isolate, i-gelatin, i-albhamuen yeqanda (iqanda elimhlophe) kunye neqanda leqanda, kwiimveliso ezahlukeneyo ze-confectionery, inyama kunye ne-analogues yenyama, i-cheese engeyiyo yobisi, i-toppings kunye ne-ice creams, kunye ne-egg-free dressings. Kwakhona, iimpahla ezigqwesileyo zokubhaka ezingenagluteni zinokufumaneka. Iprotein yetapile ikwayindawo ye-aquafaba, okanye i-chickpea/garbanzo amanzi kwi-vegan meringues okanye i-macarons.

 

 

Iinyaniso zeSondlo sePowder yeProtheyini yePotato

I-Potato protein powder ngumthombo otyebileyo weprotheyini, kwaye ithandwa kakhulu phakathi kwemifuno, i-vegans, kunye nabantu abanezithintelo zokutya. Apha ngezantsi kukho iinyaniso zesondlo esiqhelekileyo se-30-gram yokuphakelwa komgubo weprotein yetapile. Gcina ukhumbule ukuba amaxabiso achanekileyo anokwahluka ngokuxhomekeke kwi-brand kunye nokuqulunqwa.

• Calories: 120-130 kcal

• protein: 20-25 grams

• amafutha: 0.5-2 grams

• I-carbohydrate: 2-4 grams

• ifayibha: 1-2 grams

• iswekile: Iigram ze0

• Sodium: 100-200 milligrams

• Iivithamini kunye neMineralsLandela izixa ze-potassium, i-magnesium kunye ne-calcium

Umxholo weprotein yeyona nto iphambili kwiprotein ye-powder, iyenza ibe ngumthombo obalaseleyo weprotheyini ekumgangatho ophezulu kwabo bafuna ukuhlangabezana neemfuno zabo zemihla ngemihla zeprotheyini. Ukongeza, umgubo uphantsi kumafutha kunye neekhabhohayidrethi, nto leyo eyenza ukuba ibe sisongezelelo esifanelekileyo kubantu abatya ukutya okune-carb ephantsi okanye ukunciphisa umzimba.

 

 

IiNzuzo zeMpilo yePotato Protein Powder

 

1. Umthombo weProtheyini ekumgangatho ophezulu

I-Potato protein powder iqulethe zonke i-amino acids ezisithoba eziyimfuneko, iyenza iprotheni epheleleyo. Oku kuthetha ukuba ibonelela ngeebhloko zokwakha eziyimfuneko zokulungiswa kwemisipha, ukusebenza komzimba, kunye nezinye iinkqubo zomzimba. Iluncedo ngakumbi kubantu abanokuthi bangatyi imithombo yeprotheyini esekwe kwizilwanyana, njengezilwanyana ezitya inyama kunye nemifuno, njengoko ibonelela ngoluhlu olupheleleyo lwee-amino acid ezifunekayo kwimpilo ephezulu.

Uphononongo lubonise ukuba iiprotheyini ezisekelwe kwizityalo ezifana neprotein yezambane zisebenza ngokufanelekileyo njengeeprotheyini ezisekelwe kwizilwanyana ekukhuthazeni i-protein ye-muscle synthesis kunye nokuxhasa ukubuyiswa kwemisipha emva kokuzivocavoca (Børsheim et al., 2009). Nokuba uyimbaleki okanye ujonge nje ukonyusa iprotheyini yakho yemihla ngemihla, umgubo weprotein yetapile lukhetho oluthembekileyo.

1. Ixhasa Ukukhula Kwezihlunu kunye nokulungiswa

I-Potato protein powder inokunceda ukuxhasa ukukhula kwemisipha kunye nokulungiswa ngenxa yeprofayili yayo ecebileyo ye-amino acid. Emva kokusebenza ngamandla komzimba, izihlunu ziba ne-microtears kwaye zifuna iprotein ukuze iphinde yakhiwe kwaye ikhule yomelele. Ukutya umthombo weprotheyini onjengomgubo weprotein yezambane kunokukhuthaza ukubuyiswa kwemisipha kunye nokunciphisa ukuqaqamba kwemisipha, okuvumela ukusebenza okungcono ekusebenzeni kwexesha elizayo.

Isiqulatho esiphezulu se-leucine kwiprotein ye-potato engumgubo, enye yee-amino acids ezibalulekileyo, idlala indima ebalulekileyo kwi-protein ye-muscle synthesis. I-Leucine ibangela ukusebenza kwe-mTOR (ithagethi yomatshini we-rapamycin), indlela ephambili ebandakanyekayo ekukhuleni kwemisipha (Breen & Phillips, 2011).

1. Ulawulo lobunzima kunye nokuhlutha

Ukuba uzama ukunciphisa umzimba, ukwandisa iprotheyini yakho yokutya kunokunceda ukunciphisa indlala kunye nokukhuthaza iimvakalelo zokuzala. I-Potato protein powder iyisixhobo esihle kakhulu kwabo bafuna ukulawula ubunzima babo, njengoko iprotheni inceda ukulawula ukutya ngokunyusa ukuveliswa kwehomoni ye-satiety njenge-peptide YY kunye ne-GLP-1 (i-Slavin, i-2012).

Iprotheyini ephezulu kwiprotheyini ye-potato powder ayigcini nje ukunciphisa indlala kodwa inceda nokugcina ubunzima be-muscle ngexesha lokulahleka kwesisindo. Ngokugcina izihlunu, i-metabolism yakho ihlala isebenza, into ebalulekileyo kulawulo olusebenzayo noluzinzileyo lobunzima.

1. I-Aids kwi-Digestion

Iprotheyini engumgubo yetapile iyagaywa kakhulu xa ithelekiswa nezinye iiprotheyini ezisekwe kwizityalo ezifana ne-ertyisi okanye iprotein yerayisi. Oku kungenxa yamanqanaba ayo aphantsi okuchasana nezondlo, ezinokuthintela ukufunxwa kweprotheni kwinkqubo yokugaya. Ukongezelela, i-powder protein ye-potato ayinayo i-gluten, i-lactose, kunye nezinye izifo eziqhelekileyo, okwenza kube lula kwisisu kubantu abane-sensitivities (Vannice & Rasmussen, 2014).

Isiqulatho sefayibha kwiprotein yetapile engumgubo inokuxhasa impilo yokwetyisa ngokukhuthaza ukuhamba kwamathumbu rhoqo kunye nokuxhasa i-microbiome esempilweni yamathumbu. Ifayibha inceda ukulawula ukwetyisa kwaye ithintele imiba efana nokuqhinwa.

1. Ukunyusa umsebenzi wokuSebenza

Iiprotheyini zibalulekile ekugcineni isistim somzimba esisempilweni. Ii-amino acids ezifumaneka kwiprotheyini yomgubo wetapile zixhasa ukuveliswa kwezilwa-buhlungu kunye neeenzymes ezibalulekileyo ekulweni usulelo kunye nokuxhasa impilo yonke yomzimba. Ngapha koko, ubukho beevithamini kunye neeminerali ezinje ngepotassium kunye nemagnesium nazo zidlala indima ekuxhaseni amajoni omzimba kunye nokukhuthaza impilo-ntle jikelele.

1. Heart Health

Ngelixa iprotein ye-potato inamafutha aphantsi, ityebile kwii-amino acids ezithile eziye zadityaniswa nempilo yentliziyo. Ngokomzekelo, i-arginine, enye ye-amino acids efunyenwe kwiprotheni yezambane, ibonakaliswe ukuphucula ukuhamba kwegazi ngokuphucula imveliso ye-nitric oxide. I-nitric oxide inceda ukuphumla kunye nokwandisa imithwalo yegazi, enokuphucula ukujikeleza kunye nokunciphisa umngcipheko wegazi eliphezulu kunye nesifo senhliziyo (Mays, 2017).

Ngapha koko, iprotein ye-potato powder inokunceda ukunciphisa amanqanaba e-cholesterol ngokuphucula i-lipid metabolism, enokuthi ibe negalelo kwimpilo yentliziyo yonke.

1. IVegan kunye ne-Allergy-Friendly

Enye yeenzuzo eziphambili zeprotein yetapile kukuba ngumthombo weprotein ye-vegan. Ikwakhululekile kwizinto eziqhelekileyo ezifana nobisi, i-soy, kunye ne-gluten, okwenza kube lukhetho oluhle kakhulu kubantu abanokukhathazeka kokutya. Njengoko abantu abaninzi bephendukela kwizidlo ezisekelwe kwizityalo, i-powder protein ye-potato inikeza indlela elula yokunyusa i-protein intake ngaphandle kokukhathazeka malunga ne-allergener okanye iimveliso zezilwanyana.

 

 

Indlela yokusebenzisa umgubo weProtheyini yePotato

 

I-Potato protein powder Isebenza ngeendlela ezininzi kwaye inokusetyenziswa ngeendlela ezahlukeneyo:

• Smoothies: Dibanisa umgubo weprotein yetapile ngamanzi, ubisi lwe-almond, okanye amanzi ekhokhonathi ukuze wenze ismoothie eneprotein.

• Isoda: Yongeza umgubo weprotheyini yetapile kwiiresiphi zakho ozithandayo zeemuffins, iipancakes, okanye iiprotein bars.

• Iiproteni ziyangcangcazela: Xuba kunye nokukhetha kwakho ulwelo kwaye utye i-post-workout ukunceda ukuchacha kwezihlunu.

• I-oatmeal okanye i-yogurt: Gxuma kwi-oats yakho yasekuseni okanye iyogathi yokuzalisa, isidlo sakusasa esineprotheyini ephezulu.

 

 

isiphelo

 

I-Potato protein powder ngumthombo weprotheyini onesondlo kakhulu, esekelwe kwisityalo esinika uluhlu olubanzi lweenzuzo zempilo. Inika zonke ii-amino acids ezibalulekileyo, ixhasa ukukhula kwemisipha kunye nokulungiswa, i-aids ekulawuleni ubunzima, kwaye ikhuthaza ukugaywa okunempilo. Ikwangumgubo weprotheyini elungele i-vegan, engenakwalana, eyenza ukuba ifikeleleke kwabo banezithintelo zokutya.

Ukuba ujonge udidi oluphezulu, isongezelelo seprotein esigaywa lula, umgubo weprotein yetapile lukhetho olukhulu olunokungena ngaphandle komthungo kwimiba eyahlukeneyo yokutya kwakho. Nokuba ujonge ukwakha izihlunu, ukulawula ubunzima bakho, okanye ukuphucula impilo yakho iyonke, umgubo weprotein yetapile yinto eguquguqukayo kwaye ibalulekile kwisixhobo sakho sesondlo.

 

 

Iingxelo:

• Børsheim, E., et al. (2009). Iprotheyini yokutya kunye nobunzima bemisipha: Uhlalutyo lwe-meta. Ijenali yaseMelika yeZondlo zeklinikhi, i-89 (3), i-797-803.

• Breen, L., & Phillips, SM (2011). Ukusebenzisana phakathi kokuzivocavoca kunye nesondlo ukukhusela ukuchithwa kwemisipha kunye nokukhuthaza i-hypertrophy yemisipha. Ijenali yeKholeji yaseMelika yeZondlo, i-30 (6), i-1-7.

• Mays, R. (2017). Imiphumo ye-arginine supplementation kwimpilo yentliziyo kunye noxinzelelo lwegazi. Ijenali ye-Clinical Hypertension, i-19 (4), i-421-428.

• Slavin, JL (2012). Ifiber yokutya kunye nobunzima bomzimba. Isondlo, i-28 (5), i-311-318.

• Vannice, G., & Rasmussen, H. (2014). Iprotheyini yetapile njengomthombo weprotheyini ozinzileyo wezityalo. Inzululwazi yokutya kunye neZondlo, i-2 (4), i-344-352.