Amashiringa meza ya protini ku bagore afite 20-25g ya protini kuri scoop, 3g cyangwa munsi y'isukari yiyongereyeho, hamwe na séau yumuryango utunganije (NSF Certified for Sport, Informed Sport, USP). Scoop imwe kumunsi irakwiriye abagore benshi: umugore usanzwe wo muri Amerika afata kuri 69g ya protini kumunsi mu gihe RDA ari 46g.

TL;DR: Ibikoresho byingenzi

  • Imibare itatu ku nyandiko irazikemura: nibura 20-25g ya protini kuri scoop, 3g cyangwa munsi y'isukari yiyongereyeho, hamwe na séau yemeza umuryango utunganije.
  • Scoop imwe ni urugero rusanzwe. Abagore benshi bararenze RDA ya 46g, bafata amagana kuri 69g kumunsi.
  • Intego ni 25-30g ya protini mu ifunguro ryawe rito, akenshi ari ifunguro rya mugitondo.
  • Ku masahane ya protini yo kugabanya ibiro ku bagore, isahani igomba gusimbura ibiryo aho kuryaraho.
  • Nyuma y'imyaka 40, ibikorwa bibiri cyangwa bitatu byo guhangana bikomeye bitera imitsi myinshi kuruta ibiro byiyongereyeho.

Abagore benshi ntibabura protini, babura igitondo

Abagore bakuze bo muri Amerika bagize amagana ya 69g ya protini kumunsi mu mwaka wa 2015-2016, nk'uko byavuzwe n'itsinda rishinzwe ubushakashatsi ku biribwa by'abahinzi muri USDA, mu gihe RDA ari 0.8 g/kg/umunsi, cyangwa amagana kuri 46g ku mugore w'umunyamwuga. Abafata bari hejuru cyane mu myaka 20-39 (73g/umunsi) kandi hasi cyane mu myaka 60 na hejuru (63g/umunsi), kandi ntibyahindutse mu buryo bugaragara mu mwaka wabanje.

Bityo rero ikibazo si umubare wose. Ni uburyo bwo kubona.

16% gusa y'intungamubiri zavuye mu ifunguro ry'umunsi ziboneka mu gitondo, mu gihe hafi y'ibice bitatu byazo ziba mu cyumweru nimugoroba. Imyanya ine iratera ikibazo cyukuri: gutwita, kwonsa, gusaza, kandi guhanga urugero ruhagije. Hanze yibyo, amashiringa afite akazi kamwe gato, kandi birakwiriye kuvuga mu buryo bworoshye: kwerekana 25-30g ya protini mu ifunguro ryawe rito.

Amashiringa meza ya protini ku bagore afite imibare itatu ku nyandiko

Amashiringa meza ya protini ku bagore ahitamo imibare itatu ku nyandiko: nibura 20-25g ya protini kuri scoop, 3g cyangwa munsi y'isukari yiyongereyeho, hamwe na séau yemeza umuryango utunganije nka NSF Certified for Sport, Informed Sport, cyangwa USP. Ingano y'amavuta nayo igomba kuba yuzuye, ifata intungamubiri icyenda z'ingenzi zose. Ikindi cyose cyo ku kintu ni kwamamaza.

Ubupfu bwa 20-25g burahari kugira ngo scoop imwe, yahujwe n'amazi cyangwa ifatwa hamwe n'ibiryo, ibone 25-30g y'umubare w'ifunguro. Munsi ya 20g uragura ikintu gikugira inama yo gukoresha kabiri kugira ngo ukore ifunguro rimwe. Urwego rw'isukari rufite agaciro kuko amashiringa afite impumuro nziza ariho ibicuruzwa by'ibiryo byahishwa, kandi séau yemeza igafata agaciro kuko ni bwo buryo bworoshye umuguzi ashobora kwemeza ko ibyo inyandiko ivuga aribyo biri mu kintu.

Irengagiza igitsina cy'ibicapo burundu. Ibishyimbo by'ibara ry'umugore, "ku bagore" amazina, n'ibyatsi byongereweho ntibizwi nk'uburyo bwo guhitamo, kandi ibyatsi bifite urugero ruto kuruta ibyo bikoresho byinshi ntibizwi nk'impamvu yo kwishyura byinshi. Urutonde ngufi rw'ibintu birushije urutonde rureri rw'ibyavanzwe buri gihe, kuko urutonde rw'ibyavanzwe ni uburyo bwo kubabwira imibare utababwiye imibare.

Ni angahe y'amashiringa ya protini umugore yakoresha kumunsi? Bisanzwe scoop imwe, ntabwo ari eshatu

Ni angahe y'amashiringa ya protini umugore yakoresha kumunsi ni ikibazo cyo kwiyongera, si ikibazo cyo kwiyongera. Tangira n'intego yawe yumunsi: 0.8g/kg, amagana kuri 0.36g kuri pound, bigera kuri 46g ku mugore usanzwe. Niba uri 60 cyangwa hejuru cyangwa urimo gukora imyitozo buri gihe, koresha 1.2g/kg cyangwa kurushaho. Urugero rwa 0.6-0.8g kuri pound ruboneka gusa ku bagore bakora imyitozo ikomeye, ntabwo kubantu bose.

Noneho ugere ku byo ufata. Amagana ya 25-30g ya protini kuri ifunguro buri gihe iterwa imitsi iyongera kumuvuduko mu bana bato n'abakuze, bityo ushaka ifunguro ryawe ririmo kubura kandi ugusubireho. Kwishyira scoop ebyiri cyangwa eshatu ku mafunguro afite ibisabwa ni ikosa risanzwe rikorerwa n'abantu ubwabo.

Kwirinda ni ikintu kidafite ubwiza ariko kemeza niba uzakomeza kunywa. Scoop imwe kuri 8-12 oz y'amazi, amazi mbere ya mbere, noneho ugakoresha iminota 20-30 cyangwa ugashyira hamwe. Bihe iminota ibiri kandi ibintu byose bizahagarara byonyine. Ni tekinike yose inyuma ya amashiringa menshi ya protini ku bagore bafite uko batsinda.

Ubuhanga bw'ubuvuzi ni ikindi kibazo. Indwara zikomeye cyangwa ibikomere bikomeye bishobora gutera ibyifuzo byinshi kuruta ibi, ni cyo ibinyobwa byinshi bifite protini byagenewe kwisohora kw'ibibazo kubera inkongotsi bikorwa n'umuganga aho kwishingira ku bw'uburemere bw'umubiri. Niba ushaka ubufasha bwo gukurikirana ibyo ufata hagati y'amasaha yo kwivuza, aplikasiyo y'umufasha w'ubuzima nk'August AI irashobora kugufasha kwandika ibiryo no kubaza ibibazo mu ndimi zoroheje, nk'inyongera kuri ubuyobozi bwa muganga wawe aho kuba busimbura.

Whey cyangwa amashiringa akomoka ku bimera: impinduka z'umubiri wawe n'ibiryo byawe bibyemeza, si kwamamaza

Igisubizo gikunda kuba cyiza ku mashiringa ya whey na amashiringa akomoka ku bimera ku bagore ni uko nta bwoko nubwo ari bwiza kuruta ubundi, bityo uburyo bwo gusuzuma nibwo buhitamo ikintu:

  • Ntabwo ufata lactose: whey isolate, aho lactose nyinshi ikuweho, cyangwa amashiringa akomoka ku bimera.
  • Vegan: ibihumyo n'ibinyobwa, cyangwa soya, kimwe muri byo kikugaburira intungamubiri zose z'amavuta.
  • Umubiri ufite ubwumvikane: isohoka, cyangwa ihuzurwa ryongerera enzyme zikoreshwa.

Isolates vs. concentrate ni inzira imwe yo gutandukana: isolate itwara protini nyinshi kuri gramu hamwe na lactose nkeya ndetse n'ibinure byinshi, mu gihe concentrate ari byiza. Whey ikomeza kuba ihugurwa ryinshi kugirango ibone 25-30g kuri ifunguro. Amashiringa akomoka ku bimera atanga uruhare ruhambaye rwo gusaba kumenya, kuko ibintu bibisi by'ibimera bishobora gutwara ibintu byahujwe n'ubutaka. Gereranya whey na amashiringa akomoka ku bimera ku bagore ku giciro kuri 30g, ntabwo ku giciro kuri kintu, cyemera uwakoresheje scoop nini.

Amashiringa yo kugabanya ibiro akora gusa niba asimbura ibiryo, ntabwo niba yongerwa hejuru

Ibihugu byo kugabanya ibiro ku bagore bifuza ko amashiringa ubwayo afite icyo akoze kuri mafuta y'umubiri. Ntabwo akoze. Uburyo bwo gukoresha ni gusimburana ku mibare n'ubuzima bw'umubiri bw'umubiri buriho, kandi ni byo byose.

Niba kugabanya ibiro ari yo ntego, inyandiko y'igenzura irakomeza kuri urutonde rumwe: 20-30g protini, 3g cyangwa munsi y'isukari, 5g cyangwa munsi y'ibinure, kandi amagana kuri 100-150 calories kuri scoop.

Kuva aho, hitamo kimwe mubibazo bibiri byemewe. Cyangwa amashiringa asimbura ifunguro burundu, akenshi ifunguro rya mugitondo ryasitswe cyangwa ryibanda ku binure, cyangwa akora nk'uruzitiro rwo hagati y'ibiryo bikugumisha hanze y'ibicuruzwa byo ku wa 4. Kwishyira hamwe bifatanye ni uburyo amashiringa ya protini ku bagore bihisha bikaba imibare 300 yiyongera kumunsi.

Ikibazo: amashiringa asimbura ibiryo bisanzwe nayo ibikuramo imyanya, micronutrients, n'uguhirika ibyo bituma ifunguro ryukuri riboneka. Twita ku bikoresho. Nko nk'uko ibiryo byawe bikomeye bikomeye, gusubira ku biryo. Kandi wibuke ko ibibazo: niba ufata amagana kuri 69g ya protini kumunsi, kongeramo amashiringa utavuyemo ibintu byose bitera gusa imibare. Nta ntara cyangwa uburyo bwo gukora ubugome hano. Amashiringa ya protini ntabwo ari imiti yo kugabanya ibiro.

Nyuma y'imyaka 40, protini ni igice cyoroshye: guhanika nicyo cyubaka imitsi

Niba uri guhaha amashiringa ya protini ku bagore barengeje imyaka 40, amashiringa ni igice cyoroshye cyo gukemura. Mu bushakashatsi bugaragaza impinduka, abagore babanjirije gusama bamaze ibyumweru 10 bakora imyitozo yo guhangana ntibarongeye kwiyongera mu mitsi myiza kuri amagana ya 1.2g/kg/umunsi kuruta kuri amagana ya 0.8g/kg/umunsi.

Dore ibyo impapuro nyinshi zizakubwira: protini yiyongereyeho nta kwihanganira imitsi ntabwo itera imitsi myiza. Itera imibare n'inkuru ishobora kuba impamo. Ibyo bivuyeho, abakuze barakeneye nibura 1.2g/kg/umunsi kugirango bagumane imitsi myiza, bashyirwa kuri 25-30g kuri ifunguro, kandi abagore barengeje 60 bingana na 63g/umunsi gusa, hasi cyane mu bwoko bwose bw'abagore bakuze.

Bityo rero uburyo bwo kwikora ni ibikorwa bibiri cyangwa bitatu byo guhangana mbere, amashiringa ya kabiri, kandi ifunguro rya mugitondo nk'ifunguro ugishiramo. Niba igice cy'umubiri gikomeye hamwe n'insinzi, imyanzuro, cyangwa impinduka za cycle, guhindura imisemburo mu myaka yawe 40 ishobora kuba igice cy'ikibazo kandi ikwiriye kuvugana n'umuganga.

Impuzamashyirahamwe ya amashiringa ya protini ku bagore: ibiherako nibyo bituma bikoreshwa na gahunda

Impuzamashyirahamwe y'amashiringa ya protini ku bagore bamenyeshejwe cyane ni igogora kandi bisanzwe byoroheje: gutwika, gaz, gutakara, no kuruka. Ikibazo gisanzwe ni lactose mu gice cyangwa amashiringa akoreshwa mu bishimishije.

Kora ubugenerwa mu buryo. Gabanuka ku gice kimwe cya scoop, ongeramo amazi, ugahindura ugusohoka ugahinduka isohoka cyangwa amashiringa akomoka ku bimera, kandi ufatane n'ibiryo aho kuba uri wenyine ku gifu. Kimwe muri bibiri cyangwa bine byose gikemurwa n'ibyaha byinshi mu cyumweru.

Birakwiriye kumenya ko FDA ntishobora kuvugurura cyangwa kugerageza ibinyobwa byo mu rwego rwo gusuzuma umutekano mbere yuko bifata agashyitsi. Abakora ibicuruzwa nibo bafite inshingano yo kwirinda umutekano no kwandika neza, kandi gusuzuma leta bikorera inyuma. Uku kutagenzura ni impamvu séau yumuryango utunganije idashobora gusubizwa.

Hama kuri 911 cyangwa ugende mu bitaro byihutirwa ubu niba:

  • Uratanga inkweto, kwironda ku munwa, ururimi cyangwa ijosi, kwironda, cyangwa kugorana guhumeka nyuma y'isahani. Ibi bishobora kuba anaphylaxis, kenshi cyane kuva kuri whey, amata, cyangwa soya protini.

Shyiramo isaha muburyo bw'icyumweru niba:

  • Ibibazo by'igogora bikomeje nyuma yo gukoresha amashiringa burundu.
  • Ufite indwara y'impyiko kandi ubona kurunduka mushya cyangwa kugabanya kw'inkari nyuma yo kongera protini. Ibi bishobora kwihutirwa kwisuzumisha, ntabwo ari urugero ruhindurwa n'uwakoreye.

Vugana n'umuganga mbere yuko utangira niba:

  • Ufite indwara y'impyiko, utwite cyangwa wonsa, ufite ibimenyetso by'uruhara rwa amata cyangwa soya, cyangwa ufite phenylketonuria (bikaba bifatika ku mashiringa akoresha aspartame).

Niba utazi icyiciro urimo, August AI Symptom Checker yo kubuntu irashobora kugufasha kumenya ubutungane mbere yo guhitamo aho ugiye. Kubibazo bitihutirwa, August's $39 online urgent care visit iguhuza na muganga wemejwe muri Leta Zunze Ubumwe z'Amerika ushobora gusuzuma ibimenyetso byawe kandi ugashyiramo ibimenyetso niba bibona ko byemewe. Umuganga arahitamo, kandi urugendo rwa videwo ntirushobora kuvura anaphylaxis cyangwa gusuzuma amaraso, bityo anaphylaxis na pyelonephritis bikomeza kuba imbizi. Kubibazo by'igogora bikomeje kugaruka, amashiringa ashobora kuba atari yo burundu.

Ibibazo byinshi bibazwa

Amashiringa ya protini afite umutekano mugihe utwite cyangwa wonsa?

Rimwe na rimwe. Ibyifuzo byukuri byiyongereyeho, kugeza kuri 1.1g/kg/umunsi mugihe utwite kandi 1.3g/kg/umunsi mugihe wonsa, bityo protini yiyongereyeho ni impamvu. Icyo kintu ni ikibazo gikomeye. Kuko ibinyobwa byo mu rwego rwo gusuzuma ntibigaragazwa mbere yo kugurisha, kura iki kintu cyihariye, harimo ibyatsi byongeweho byose, hamwe na mama wawe cyangwa mama wawe aho kwihitamo.

Bibi kunywa amashiringa ya protini abiri kumunsi?

Ntabwo akenshi. Protini ishobora kuba 10-35% y'imibare yose, kandi abagore bakuze bo muri Amerika bagize amagana ya 16%, bityo scoop ebyiri ntizigera ku rwego rwo hejuru. Ikibazo ni imyitwarire, ntabwo ari uburozi: scoop ebyiri zazigira amashiringa asimburana n'ibiryo bitari bikwiriye, bigatuma uburwayi n'intungamubiri wizigamate wari ufite.

Amashiringa ya artificial mu mashiringa ya protini ni mabi kuri wewe?

Ntabwo akenshi. Sucralose, stevia, n'imbuto z'umugani ni ibishyimwa byemewe kandi ntabwo ari ikibazo cy'ubuzima kubantu benshi. Alikeri z'isukari ni zo. Erythritol, maltitol, na sorbitol bisanzwe mu bishimishije kandi bikunze gutera gaz no kuruka. Aspartame ni yo yonyine ivuyeho, kandi kubantu bafite phenylketonuria gusa.

Kola gen powder ni kimwe n'amashiringa ya protini?

Oya. Kola gen ntabwo ari protini yuzuye kandi ifite leucine nke, bityo ntabwo ibarwa kuri 25-30g y'urugero rutera imitsi iyongera kumuvuduko. Niba ushaka ko ubusa, imitsi, cyangwa kuko uyikunda muri kawa, icyo ni icyawe. Nta nubwo uzabarira izo gramu nk'ifunguro ryawe rya mugitondo.

Amashiringa ya protini afasha kugabanya mafuta yo ku nda?

Oya. Kugabanya imyanya ntabwo ari ikintu, kandi nta mashiringa asohora mafuta mu karere. Ibyo mafuta ubura bikomoka ku mibare yose y'ibinyobwa bikoreshwa n'uburyo bwo gusimburana, bityo ko amashiringa meza ya protini ku bagore ntakindi akora wenyine niba imibare yose ikomeye ikomeye. Ishahani ni igikoresho cyo kugabanya ibintu bifite akamaro.

Inyandiko y'iminota 60: guhaha ku nyandiko, gufata urugero ku ifunguro

Guhaha ku mibare itatu: 20-25g protini kuri scoop, 3g cyangwa munsi y'isukari yiyongereyeho, kandi séau yumuryango utunganije. Scoop imwe ni urugero, kandi intego ni 25-30g mu ifunguro ryawe rito, ntabwo ari umubare munini w'umunsi. Ibiryo bisanzwe bikomeye; amashiringa meza ya protini ku bagore ni igihangano cy'ikibanza, kandi kugabanya ibiro bifite akamaro niba bisimbuye ikintu.

Inyandiko: Ingingo iriho ni iy'amakuru gusa kandi ntabwo ifata nk'ubuyobozi bw'ubuvuzi. Komeza guhuza numuganga ufite ubuzima bw'umwuga kugirango uhitemo no kuvura. Niba ufite ikibazo gikomeye cy'ubuzima, hamagara 911 cyangwa ugende mu bitaro byihutirwa byegereye ako kanya.