Ese ushobora kubaka imitsi ukoresheje poroteyine y'amashaza?

Ese poroteyine y'amashaza y'umwimerere ifite akamaro nka poroteyine ya whey mu kongera imitsi?

Poroteyine y'amashaza y'umwimerere yagaragaye nk'ihangana rikomeye ku isoko ry'inyongeramusaruro za poroteyine, akenshi igereranywa na poroteyine ikunzwe cyane ya whey. Ku bijyanye no kongera imitsi, poroteyine y'amashaza na poroteyine ya whey byombi bifite akamaro kabyo, ariko ni gute bihura?

Imiterere ya aside amine:Poroteyine y'amashaza ikubiyemo aside amine icyenda zose z'ingenzi, bigatuma iba isoko yuzuye ya poroteyine. Nubwo imiterere yayo ya aside amine itandukanye gato na poroteyine ya whey, iracyatanga uburyo bwiza bwo kuringaniza aside amine z'ingenzi zikenewe kugira ngo imitsi ikure kandi isanwe. Poroteyine y'amashaza ikungahaye cyane cyane kuri aside amine z'uruhererekane rw'amashami (BCAAs), cyane cyane leucine, ikaba ari ingenzi cyane mu gukurura poroteyine y'imitsi.

Igogora:Poroteyine y’amashaza muri rusange yihanganirwa neza kandi yoroshye kuyigogora ku bantu benshi. Mu bisanzwe nta bintu bikunze gutera allergie nk’amata, soya, na gluten, bigatuma iba amahitamo meza ku bantu bafite imirire mibi cyangwa abafite ubumuga bwo kumererwa nabi. Ku rundi ruhande, poroteyine ya Whey ishobora gutera ibibazo by’igogora ku bantu batihanganira lactose cyangwa bafite allergie y’amata.

Igipimo cyo kwinjiza:Poroteyine ya Whey izwiho kwihuta kwayo mu mubiri, ibi bikaba byagira akamaro mu gukira nyuma yo gukora imyitozo ngororamubiri. Poroteyine y'amashaza ifata umuvuduko wo kwinjiza buhoro buhoro, ariko ibi bishobora kuba byiza mu gutanga aside amine zikomeza kurekurwa mu mitsi mu gihe kirekire.

Ubushobozi bwo kubaka imitsi:Ubushakashatsi butandukanye bwagereranije ingaruka za poroteyine y'amashaza mu kubaka imitsi na poroteyine ya whey. Ubushakashatsi bwakozwe mu 2015 bwasohotse mu kinyamakuru Journal of the International Society of Sports Nutrition bwagaragaje ko poroteyine y'amashaza ifite akamaro kangana na poroteyine ya whey mu gutuma imitsi yongera ubunini iyo ihujwe no gukora imyitozo yo kwirinda indwara.

Ingaruka ku burambe n'ibidukikije: Poroteyine y'amashaza y'umwimerereakenshi bifatwa nk'ibidahungabanya ibidukikije kandi birambye ugereranije na poroteyine ya whey. Amashaza akenera amazi make n'ubutaka kugira ngo yererwe, kandi ubuhinzi bwabyo bushobora gufasha kunoza ubuzima bw'ubutaka binyuze mu kongera azote.

Nubwo poroteyine ya Whey yabaye amahitamo meza ku bakinnyi benshi n'abakora imikino ngororamubiri, poroteyine y'amashaza y'umwimerere yagaragaye ko ari amahitamo meza. Imiterere yayo yuzuye ya aside amine, uburyo igogora, n'ubushobozi bwo kubaka imitsi bituma iba amahitamo meza ku bashaka kubaka imitsi ku ndyo ikomoka ku bimera cyangwa bashaka ibindi bisimbura poroteyine ikomoka ku nyamaswa.

Ugomba kurya poroteyine zingana iki buri munsi kugira ngo imitsi ikure neza?

Kumenya ingano ikwiye yaporoteyine y'amashazaKugira ngo imitsi ikure neza biterwa n'ibintu bitandukanye, harimo ibiro by'umubiri wawe, urwego rw'imyitozo ngororamubiri, n'intego z'ubuzima rusange. Dore ubuyobozi bwuzuye bugufasha kumenya poroteyine nziza y'amashaza yo kubaka imitsi:

Inama rusange za poroteyine: Ifunguro ry’ibanze rya poroteyine (RDA) kuri poroteyine ni garama 0.8 kuri kilogarama y’uburemere bw’umubiri ku bantu bakuru bicaye. Ariko, ku bantu bakora imyitozo ihoraho yo kwirinda indwara kandi bagamije kubaka imitsi, akenshi basabwa kurya poroteyine nyinshi.

Inama zihariye ku bakinnyi: Ishyirahamwe Mpuzamahanga ry’Imirire y’Imikino ritanga igitekerezo cy’uko abakinnyi barya hagati ya garama 1.4 na 2.0 za poroteyine kuri kilogarama y’uburemere bw’umubiri buri munsi kugira ngo imitsi ikure neza kandi igaruke. Ku muntu upima ibiro 70 (154 lb), ibi bivuze ko garama 98 kugeza 140 za poroteyine ku munsi.

Ibiranga poroteyine y'amashaza: Mu gihe ukoresha poroteyine y'amashaza nk'isoko y'ibanze ya poroteyine yawe, ushobora gukurikiza aya mabwiriza rusange. Ariko, ni ngombwa kumenya ko poroteyine y'amashaza iri hasi gato muri methionine ugereranije na poroteyine zikomoka ku nyamaswa, bityo kwemeza indyo itandukanye cyangwa gutekereza ku nyongeramusaruro ya methionine bishobora kuba ingirakamaro.

Igihe n'uko ikoreshwa: Gukwirakwiza poroteyine urya umunsi wose ni ingenzi cyane kugira ngo imitsi ikore neza. Shaka garama 20-40 za poroteyine kuri buri funguro, hamwe n'amafunguro 3-4 asanzwe atangwa ku munsi wose. Ubu buryo bufasha kugumana poroteyine nziza kandi bugafasha imitsi gukomeza gusana no gukura.

Gukoresha nyuma yo gukora imyitozo ngororamubiri: Kurya poroteyine y'amashaza mu minota 30 kugeza ku masaha 2 nyuma yo gukora imyitozo ngororamubiri bishobora gufasha mu kongera imikorere ya poroteyine y'imitsi no kuyigarura. Muri rusange, garama 20-40 za poroteyine y'amashaza nyuma yo gukora imyitozo ngororamubiri ni byo byiza.

Ibintu by'ingenzi umuntu ku giti cye agomba gusuzuma:

- Intego z'imiterere y'umubiri: Niba ushaka kubaka imitsi mu gihe ugabanya kwiyongera kw'ibinure, ushobora gukenera kurya poroteyine ku rugero rwo hejuru rw'urugero rwasabwe.

- Imyitozo ikomeye n'inshuro nyinshi: Imyitozo ikomeye kandi ikorwa kenshi ishobora gusaba kurya poroteyine nyinshi kugira ngo ifashe mu gukira no gukura kw'imitsi.

- Imyaka: Abantu bakuze bashobora kungukirwa no gufata poroteyine nyinshi kugira ngo barwanye kugabanuka kw'imitsi bitewe n'izabukuru (sarcopenia).

- Ifunguro rya kalori muri rusange: Menya neza ko ifunguro rya poroteyine rijyanye n'intego zawe muri rusange za kalori, waba ugamije kongera imitsi, kuyibungabunga, cyangwa kugabanya ibinure.

Gukurikirana no kuvugurura: Komeza gukurikirana iterambere ryawe no guhinduraporoteyine y'amashazaGufata imitsi uko bikenewe. Niba utarabona imitsi ikura neza, ushobora gukenera kongera poroteyine ufata cyangwa guhindura ibindi bintu nko gufata karori zose cyangwa imbaraga z'imyitozo ngororamubiri.

Ingaruka zishobora guterwa no gufata poroteyine nyinshi: Nubwo kurya poroteyine nyinshi muri rusange ari byiza ku bantu bazima, kurya poroteyine nyinshi y'amashaza (cyangwa poroteyine iyo ari yo yose) bishobora gutera kumererwa nabi mu igogora cyangwa kurya karori zitari ngombwa. Ni ngombwa gushaka uburyo bukwiye bwo gushyigikira intego zawe zo kubaka imitsi nta ngaruka mbi ziterwa n'ibyo kurya.

Intungamubiri z'inyongera: Wibuke ko poroteyine yonyine idahagije kugira ngo imitsi ikure neza. Menya neza ko urya karubohidrati ihagije kugira ngo ugire imbaraga kandi ukire, ndetse n'ibinure by'ingenzi kugira ngo imisemburo ikoreshwe kandi igire ubuzima bwiza muri rusange.

Ukurikije aya mabwiriza no kumva umubiri wawe, ushobora kumenya ingano ikwiye ya poroteyine y'amashaza yo kurya buri munsi kugira ngo imitsi ikure. Wibuke ko ibyo umuntu akeneye bishobora gutandukana, kandi kugisha inama inzobere mu mirire cyangwa inzobere mu mirire ya siporo bishobora kugufasha gukora gahunda yihariye y'imirire ijyanye n'intego n'ibyo ukeneye byihariye.

 

Ese poroteyine y'amashaza ishobora gutera ingaruka mbi cyangwa ibibazo by'igogora?

Nubwo poroteyine y'amashaza muri rusange yihanganirwa neza n'abantu benshi, ni ngombwa kumenya ingaruka mbi zishobora kubaho cyangwa ibibazo by'igogora. Gusobanukirwa izi mpungenge zishobora kubaho bishobora kugufasha gufata icyemezo gisobanutse cyo gushyira poroteyine y'amashaza mu mirire yawe n'uburyo bwo kugabanya ingaruka mbi.

Ibibazo bisanzwe by’igogora:

1. Kubyimba: Hari abantu bashobora kugira ikibazo cyo kubyimba iyo bashyize poroteyine y'amashaza mu mirire yabo bwa mbere. Ibi akenshi biterwa n'uko amashaza arimo fibre nyinshi, ibyo bikaba bishobora gutera imyuka mu buryo bw'igogora.

2. Gaz: Kimwe no kubyimba, kwiyongera k'imyuka ni ingaruka zikunze kugaragara iyo umuntu ariye poroteyine y'amashaza, cyane cyane iyo umubiri utaramenyera.

3. Kubabara mu nda: Hari igihe abantu bashobora kugira ububabare bworoheje mu nda cyangwa kubabara mu nda iyo baryaporoteyine y'amashazacyane cyane iyo bafite uburyo bworoshye bwo gusya.

4. Kurya impatwe cyangwa impiswi: Impinduka mu kwituma mu mara zishobora kubaho iyo umuntu azanye isoko nshya ya poroteyine. Hari abantu bashobora kugira impatwe bitewe n’ubwiyongere bw’ibinyabutabire mu mubiri, abandi bakarushaho kugira imyanda idafite ishingiro.

 

Ubwivumbure:

Nubwo aleriji y'ibishyimbo idakunze kugaragara, irahari. Ibimenyetso by'aleriji y'ibishyimbo bishobora kuba:

- Indwara z'uruhu (uduheri, uburyaryate, cyangwa eczema)

- Ibimenyetso by'igogora (isesemi, kuruka, cyangwa ububabare bwo mu nda)

- Ibibazo byo guhumeka (guhumeka nabi, gukorora, cyangwa guhumeka nabi)

Niba ukeka ko hari allergie y'ibishyimbo, ni ngombwa kugisha inama umuganga w'indwara z'allergie kugira ngo agusuzume neza kandi akuyobore.

 

Ihindagurika rishoboka ry'intungamubiri:

1. Ingaruka za Gout: Poroteyine y'amashaza ikungahaye kuri purine, ishobora kongera urugero rwa aside urique mu mubiri. Ku bantu bakunze kurwara goutte cyangwa bafite amateka ya goutte, kurya poroteyine y'amashaza cyane bishobora kongera ibimenyetso.

2. Kwinjiza imyunyu ngugu: Amashaza arimo phytates, ashobora kwihambira ku myunyu ngugu nka fer, zinc, na calcium, bigashobora kugabanya kwinjiza kwayo. Ariko, ibi muri rusange ntabwo ari ikibazo gikomeye keretse iyo poroteyine y'amashaza ikoreshejwe ku bwinshi cyane cyangwa nk'isoko yonyine ya poroteyine.

Kugabanya ingaruka mbi:

1. Intangiriro y'ibyiza: Tangira ukoresheje poroteyine nkeya z'amashaza hanyuma wongere buhoro buhoro ibyo urya kugira ngo ushobore kumenyera igogora ryawe.

2. Gutanga amazi: Menya neza ko unywa amazi ahagije igihe unywa poroteyine y'amashaza kugira ngo igufashe kwirinda impatwe no gushyigikira igogora.

3. Inyongeramusaruro za enzyme: Tekereza gufata inyongeramusaruro za enzymes zo mu gifu, cyane cyane izifasha mu gusenya karubohidrati zikomeye, kugira ngo ugabanye umwuka no kubyimba.

4. Indyo yuzuye: Shyiramo ubwoko butandukanye bwa poroteyine mu ndyo yawe kugira ngo urebe ko aside amine ingana kandi ugabanye ibyago byo kutagera ku ntungamubiri.

5. Gutegura neza: Niba ukoresha ifu ya poroteyine y'amashaza, uyivange neza n'amazi kugira ngo wirinde gushonga, bishobora gutera ikibazo mu igogora.

6. Igihe cyo kugerageza: Gerageza igihe cyo kurya poroteyine y'amashaza. Hari abantu bashobora kubona ko byoroshye kugogora iyo bariye amafunguro aho kuyarya mu nda.

7. Ubwiza ni ingenzi: Hitamo ubwiza bwo hejuru,poroteyine y'amashaza y'umwimerereibicuruzwa bidafite inyongeramusaruro n'ibindi byuzuza, bishobora guteza ibibazo by'igogora ryinshi.

Impinduka ku giti cyazo:

Ni ngombwa kumenya ko uko umuntu abyitwaramo ku birebana na poroteyine y'amashaza bishobora gutandukana cyane. Nubwo hari abantu bashobora kutagira ingaruka mbi na gato, abandi bashobora kuba babifitemo ubukana. Ibintu nk'imirire muri rusange, ubuzima bw'amara, n'uburyo umuntu yumva ibintu byose bishobora kugira uruhare mu buryo poroteyine y'amashaza yihanganirwa.

 

Ibitekerezo by'igihe kirekire:

Ku bantu benshi bafite ubuzima bwiza, kurya poroteyine y'amashaza igihe kirekire bifatwa nk'aho ari byiza. Ariko, kimwe n'impinduka zikomeye mu mirire, ni byiza gukurikirana ubuzima bwawe no kugisha inama umuganga mu gihe ufite impungenge cyangwa ibibazo by'ubuzima byari bisanzweho.

Mu gusoza, nubwo poroteyine y'amashaza ishobora gutera ibibazo bimwe na bimwe by'igogora cyangwa ingaruka mbi ku bantu bamwe na bamwe, muri rusange izi ngaruka ziba zoroshye kandi akenshi zishobora kugabanuka binyuze mu gutangiza no gukoresha neza. Mu kumenya ingaruka mbi zishobora kubaho no gufata ingamba zo kuzigabanya, ushobora gushyiramo poroteyine y'amashaza mu mirire yawe kugira ngo ushyigikire intego zawe zo kubaka imitsi mu gihe ukomeza kugira ubuzima bwiza muri rusange.

Ibikoresho bya Bioway Organic byiyemeje kubahiriza amahame n'ibyemezo bikomeye by'amategeko, bigamije kwemeza ko ibikomoka ku bimera byacu byujuje ibisabwa by'ingenzi mu rwego rw'ubuziranenge n'umutekano kugira ngo bikoreshwe mu nganda zitandukanye. Bishyigikiwe n'itsinda ry'inzobere n'inzobere mu gucukura ibimera, ikigo gitanga ubumenyi n'ubufasha by'agaciro ku bakiriya bacu, kibaha ubushobozi bwo gufata ibyemezo bisobanutse neza bihuye n'ibyo bakeneye byihariye. Bishingiye ku gutanga serivisi nziza ku bakiriya, Bioway Organic itanga ubufasha busesuye, ubufasha mu bya tekiniki, no gutanga serivisi ku gihe, byose bigamije guteza imbere ubunararibonye bwiza ku bakiriya bacu. Yashinzwe mu 2009, ikigo cyagaragaye nk'umunyamwuga.Umucuruzi w'ifu ya poroteyine y'amashaza yo mu Bushinwa, izwiho ibicuruzwa byashimiwe cyane n'abakiriya ku isi yose. Ku bibazo bijyanye n'iki gicuruzwa cyangwa ibindi bitangwa, abantu ku giti cyabo barashishikarizwa kuvugana n'Umuyobozi ushinzwe iyamamazabikorwa Grace HU kurigrace@biowaycn.comcyangwa sura urubuga rwacu kuri www.biowaynutrition.com.

 

Amareferensi:

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2. Gorissen, SH, Crombag, JJ, Senden, JM, Waterval, WH, Bierau, J., Verdijk, LB, & van Loon, LJ (2018). Ingano ya poroteyine n'imiterere ya aside amine y'ibimera bikomoka kuri poroteyine bigurishwa. Aside amine, 50(12), 1685-1695.

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4. Banaszek, A., Townsend, JR, Bender, D., Vantrease, WC, Marshall, AC, & Johnson, KD (2019). Ingaruka za poroteyine ya whey vs. peaches ku mikorere y'umubiri nyuma y'ibyumweru 8 by'imyitozo ikomeye (HIFT): Inyigo y'igerageza. Siporo, 7(1), 12.

5. Messina, M., Lynch, H., Dickinson, JM, & Reed, KE (2018). Nta tandukaniro riri hagati y’ingaruka zo kongera poroteyine ya soya ugereranyije na poroteyine y’inyamaswa ku kwiyongera kw’imitsi n’imbaraga mu gusubiza imyitozo ngororamubiri. Ikinyamakuru Mpuzamahanga cy’imirire ya siporo n’imikorere y’imyitozo ngororamubiri, 28 (6), 674-685.

6. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). Uruhare rw'imikorere ya anabolic y'ibikomoka kuri poroteyine ishingiye ku bimera ugereranyije n'inyamaswa mu gushyigikira kubungabunga imitsi: isuzuma ry'ingenzi. Nutrients, 11 (8), 1825.

7. Joy, JM, Lowery, RP, Wilson, JM, Purpura, M., De Souza, EO, Wilson, SM, ... & Jäger, R. (2013). Ingaruka zo mu byumweru 8 byo kongera poroteyine ya whey cyangwa umuceri ku miterere y'umubiri no ku mikorere y'imyitozo ngororamubiri. Ikinyamakuru cy'imirire, 12(1), 86.

8. Pinckaers, PJ, Trommelen, J., Snijders, T., & van Loon, LJ (2021). Igisubizo cya anabolike ku bimera bishingiye ku bimera. Ubuvuzi bwa siporo, 51 (1), 59-79.

9. Valenzuela, PL, Mata, F., Morales, JS, Castillo-García, A., & Lucia, A. (2019). Ese kongerera poroteyine inyama z'inka byongera imiterere y'umubiri n'imikorere yawo mu myitozo ngororamubiri? Isuzuma ryakozwe ku buryo burambuye n'isesengura ry'ibizamini byagenzuwe ku buryo butaziguye. Nutrients, 11 (6), 1429.

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