Ka taea e koe te hanga uaua i runga i te pūmua pī?

He rite te whai huatanga o te pūmua pī waro ki te pūmua whey mō te whakanui uaua?

Kua ara ake te pūmua pī waro hei whakataetae kaha i roto i te mākete tāpiringa pūmua, e whakaritea ana ki te pūmua whey, te mea rongonui mō ngā tau maha. Mō te whakanui uaua, he pai ngā painga o te pūmua pī me te pūmua whey, engari he aha te āhua o te whakataurite tetahi ki tetahi?

Kōtaha waikawa amino:Kei roto i te pūmua pī ngā waikawa amino nui e iwa, ā, he pūtake pūmua tino pai. Ahakoa he rerekē te āhua o te waikawa amino i te pūmua whey, he pai tonu te taurite o ngā waikawa amino nui e hiahiatia ana mō te tipu me te whakatikatika uaua. He nui rawa ngā waikawa amino mekameka peka (BCAA) i roto i te pūmua pī, inā koa te leucine, he mea nui mō te whakaoho i te hanganga pūmua uaua.

Te ngāwari ki te nakunaku:He pai te aro o te nuinga o te tangata ki te pūmua pī waro, ā, he ngāwari hoki ki te nakunaku. Kāore he mate pāwera noa i roto i te kai pēnei i te miraka, te pīni soya, me te kuruteni, nō reira he kōwhiringa pai mō te hunga he here kai, he tairongo rānei ki ngā kai. I tetahi atu taha, ka raru pea te nakunaku i te pūmua whey mō te hunga kāore e manawanui ki te lactose, he mate pāwera rānei ki te miraka.

Te tere mimiti:E mōhiotia ana te pūmua whey mō tōna tere mimiti, he mea pai mō te whakaora i muri i te whakangungu tinana. He puhoi ake te mimiti o te pūmua pī, engari he mea pai tēnei mō te tukunga pumau o ngā waikawa amino ki ngā uaua mō te wā roa.

Te kaha ki te hanga uaua:He maha ngā rangahau kua whakarite i ngā pānga hanga uaua o te pūmua pī ki te pūmua whey. I kitea i roto i tētahi rangahau i te tau 2015 i whakaputaina i roto i te Journal of the International Society of Sports Nutrition he rite tonu te whai huatanga o te pūmua pī ki te pūmua whey ki te whakatairanga i te matotoru o te uaua ina honoa ki te whakangungu ātete.

Te oranga tonutanga me te pānga ki te taiao: Pūmua pīni warohe maha ngā wā e kiia ana he pai ake te taiao me te pumau ki te whakataurite ki te pūmua whey. He iti ake te wai me te whenua e hiahiatia ana mō ngā pī hei whakaputa, ā, mā te whakatipu i a rātou ka āwhina i te whakapai ake i te hauora o te oneone mā te whakapūmau hauota.

Ahakoa ko te pūmua whey te whiringa matua mō te tini o ngā kaitākaro me ngā kaihanga tinana, kua kitea te pai o te pūmua pī waro hei whakakapi. Nā tōna āhua katoa o ngā waikawa amino, tōna ngāwari ki te keri, me tōna kaha ki te hanga uaua, he kōwhiringa pai tēnei mō te hunga e hiahia ana ki te hanga uaua mā te kai tipu, e rapu ana rānei i ētahi atu huarahi hei whakakapi i ngā pūmua kararehe.

Kia pehea te nui o te pūmua pīni me kai e koe i ia rā kia pai ai te tipu o te uaua?

Te whakatau i te nui tika opūmua pīKo te nui o te kai e kainga ana mō te tipu uaua tino pai ka whakawhirinaki ki ngā āhuatanga maha, tae atu ki te taumaha o tō tinana, te taumata o te mahi, me ngā whāinga hauora whānui. Anei tētahi aratohu whānui hei āwhina i a koe ki te whakatau i te nui o te pūmua pī e kainga ana mō te hanga uaua:

Ngā taunakitanga whānui mō te pūmua: Ko te Kai e taunakitia ana (RDA) mō te pūmua he 0.8 karamu ia kirokaramu o te taumaha tinana mō ngā pakeke e noho puku ana. Heoi, mō te hunga e whai wāhi ana ki te whakangungu ātete auau me te whai kia hanga uaua, he maha ngā wā ka tūtohutia kia nui ake te kai pūmua.

Ngā taunakitanga motuhake mō ngā kaitākaro: E kī ana te International Society of Sports Nutrition me kai e ngā kaitākaro te 1.4 ki te 2.0 karamu o te pūmua mō ia kirokaramu o te taumaha tinana i ia rā kia pai ai te tipu me te whakaora i te uaua. Mō te tangata 70 kg (154 pauna), ko te tikanga o tēnei he 98 ki te 140 karamu o te pūmua i ia rā.

Ngā āhuatanga motuhake o te pūmua pī: Ka taea e koe te whai i ēnei aratohu whānui ina whakamahia te pūmua pī hei pūtake pūmua matua. Heoi, he mea nui kia mōhio koe he iti ake te methionine i roto i te pūmua pī ki te whakaritea ki ngā pūmua kararehe, nō reira he pai pea te whakarite i tētahi kai rerekē, te whakaaro rānei ki tētahi tāpiringa methionine.

Te wā me te tohatoha: He mea nui te hora i tō kai pūmua puta noa i te rā kia pai ai te hanganga pūmua uaua. Whai kia 20-40 karamu o te pūmua mō ia kai, me te hora kia 3-4 ngā kai kia ōrite puta noa i te rā. Mā tēnei huarahi ka āwhina i te pupuri i te taurite pūmua pai, ā, ka tautoko hoki i te whakatikatika me te tipu tonu o te uaua.

Te kai i muri i te whakangungu: Mā te kai i te pūmua pī i roto i te 30 meneti ki te 2 hāora i muri i tō whakangungu ka āwhina i te whakanui ake i te hanga pūmua uaua me te whakaora. Ko te tikanga, he 20-40 karamu o te pūmua pī i muri i te whakangungu te mea e taunakihia ana.

Ngā āhuatanga takitahi hei whakaaroaro:

- Ngā whāinga mō te hanganga tinana: Ki te hiahia koe ki te hanga uaua me te whakaiti i te pikinga o te ngako, me kai pea koe i te pūmua i te taumata teitei ake o te awhe kua tūtohutia.

- Te kaha me te auau o te whakangungu: Tērā pea ka nui ake te kai pūmua e hiahiatia ana mō ngā wā whakangungu kaha ake, auau ake hoki hei tautoko i te whakaora me te tipu o te uaua.

- Tau: Ka whai hua pea ngā kaumātua i te nui ake o te pūmua hei whawhai i te ngaronga uaua e pā ana ki te koroheketanga (sarcopenia).

- Te nui o ngā kaora e kainga ana: Kia tino ōrite te nui o te pūmua ki roto i ō whāinga kaora katoa, ahakoa kei te whai koe ki te whakanui uaua, ki te pupuri, ki te whakaiti ngako rānei.

Te aro turuki me te whakarerekē: Kia mau ki te aroturuki i tō ahunga whakamua, me te whakarerekē hoki i ōpūmua pīte kai e hiahiatia ana. Mena kāore koe e kite i te tipu uaua e hiahiatia ana, me whakanui ake pea tō kai pūmua, me whakarerekē rānei i ētahi atu āhuatanga pēnei i te kai katoa o te kaora, te kaha rānei o te whakangungu.

Ngā ngoikoretanga pea o te kai nui: Ahakoa he haumaru te kai nui o te pūmua mō te hunga hauora, ko te kai nui o te pūmua pī (te kai pūmua rānei) ka arahi pea ki te mamae o te nakunaku, ki te kai nui rānei i ngā kaora koretake. He mea nui kia kitea te taurite tika e tautoko ana i ō whāinga hanga uaua me te kore e pā kino.

Ngā matūkai tāpiri: Kia maumahara kāore e ranea te pūmua anake mō te tipu pai o te uaua. Me whakarite hoki kei te kai koe i ngā warowaihā e tika ana mō te pūngao me te whakaora, me ngā ngako nui hoki mō te hanga homoni me te hauora whānui.

Mā te whai i ēnei aratohu me te whakarongo ki tō tinana, ka taea e koe te whakatau i te nui o te pūmua pīni hei kai i ia rā mō te tipu uaua. Kia maumahara he rerekē pea ngā hiahia o ia tangata, ā, mā te kōrero ki tētahi tohunga kai, ki tētahi tohunga hākinakina rānei, ka taea e koe te waihanga i tētahi mahere kai whaiaro e hāngai ana ki ō whāinga me ō hiahia.

 

Ka pā mai pea ētahi pānga taha, ētahi raruraru nakunaku rānei i te pūmua pī?

Ahakoa e pai ana te aro o te nuinga o te tangata ki te pūmua pī, he mea nui kia mōhio koe ki ngā pānga taha, ki ngā raruraru nakunaku rānei ka puta. Mā te mārama ki ēnei āwangawanga ka āwhina i a koe ki te whakatau whai whakaaro mō te whakauru i te pūmua pī ki roto i tō kai me te whakaiti i ngā pānga kino.

Ngā raruraru nakunaku noa:

1. Pupuhi: Tērā pea ka pupuhi ētahi tāngata i te wā tuatahi ka whakaurua te pūmua pī ki roto i ā rātou kai. He maha ngā wā ka puta tēnei nā te nui o te muka i roto i ngā pī, ka puta ai te hau i roto i te pūnaha nakunaku.

2. Hau: He rite ki te pupuhi, he pānga taha noa te nui haere o te hau ina kai ana i te pūmua pī, inā koa i te nui, i te wā rānei kāore te tinana i te taunga ki tēnā.

3. Te mamae o te puku: I ētahi wā, ka pāngia pea te tangata e te mamae ngawari o te puku, e te kōroke rānei i te wā e kai anapūmua pī, inā koa he tairongo ā rātou pūnaha nakunaku.

4. Te korere, te mate pāwera rānei: Ka puta pea ngā huringa o te nekenekehanga o te puku ina whakaurua he pūtake pūmua hou. Tērā pea ka pāngia ētahi e te korere nā te nui haere o te muka i roto i te tinana, ko ētahi ia ka pāngia e te korere.

 

Ngā tauhohenga mate pāwera:

Ahakoa he onge noa iho te mate pāwera ki te pī, kei reira tonu. Ko ngā tohu o te mate pāwera ki te pī ko:

- Ngā tauhohenga kiri (whewhe, mākūkū, ekisema rānei)

- Ngā tohu o te nakunaku (whakapaipai, ruaki, mamae puku rānei)

- Ngā raruraru manawa (wheehe, maremare, uaua rānei ki te manawa)

Mena kei te whakapae koe he mate pāwera koe ki te pī, he mea nui kia kōrero koe ki tētahi tohunga mate pāwera hei āwhina i a koe ki te tautuhi tika me te tohutohu.

 

Ngā ngoikoretanga pea o ngā matūkai:

1. Te mōrearea o te kauti: He nui ngā purine i roto i te pūmua pī, ka taea te whakanui ake i ngā taumata waikawa uric i roto i te tinana. Mō te hunga e pāngia ana e te kauti, me te hunga kua pāngia e te kauti i mua, mā te kai nui rawa i te pūmua pī ka kino ake pea ngā tohu.

2. Te mimiti o ngā kohuke: Kei roto i ngā pī ngā phytates, ka taea e ēnei te here ki ngā kohuke pēnei i te rino, te konutea, me te konupūmā, ka whakaiti pea i tā rātou mimiti. Heoi, ehara tēnei i te mea nui ki te kore e kainga nuitia te pūmua pī, ki te kore rānei e kainga hei pūtake pūmua anake.

Te whakaiti i ngā pānga taha:

1. Whakataki mārire: Tīmata ki te iti o te pūmua pī, kātahi ka whakanui mārire i tāu kai kia taea ai e tō pūnaha nakunaku te urutau.

2. Wai māori: Kia nui te wai e inuhia ana i te wā e kai ana i te pūmua pī hei āwhina i te ārai i te mate puku me te tautoko i te nakunaku.

3. Ngā tāpiringa whākōkī: Whakaarohia te tango i ngā tāpiringa whākōkī nakunaku, inā koa ko ērā e āwhina ana ki te wawahi i ngā warowaihā matatini, hei whakaiti i te hau me te pupuhi.

4. Kai taurite: Whakauruhia he whānuitanga o ngā pūtake pūmua ki roto i tō kai hei whakarite i te taurite o ngā waikawa amino, hei whakaiti hoki i te tūponotanga o te kore taurite o ngā matūkai.

5. Te whakarite tika: Ki te whakamahi koe i te paura pūmua pī, whakaranua kia pai ki te wai hei ārai i te piri, ka pā kino pea ki te nakunaku.

6. Te Wā: Whakamātauria te wā e kainga ai e koe te pūmua pī. Tērā pea ka māmā ake te nakunaku o ētahi tāngata ina kainga tahi me te kai, kaua i te wā e takoto kau ana.

7. He mea nui te kounga: Kōwhiria te kounga teitei,pūmua pīni warongā hua kāore he tāpiringa me ngā whakakī, ka pā ake pea ngā raruraru nakunaku.

Ngā rerekētanga takitahi:

He mea nui kia mōhiotia he rerekē ngā urupare a te tangata ki te pūmua pī. Ahakoa kāore pea ētahi e pāngia e ngā pānga taha, ko ētahi he tino pāngia. Ko ngā āhuatanga pēnei i te kai whānui, te hauora o te puku, me ngā pānga o te tangata takitahi ka whai wāhi ki te pai o te manawanui ki te pūmua pī.

 

Ngā whakaaro mō te wā roa:

Mō te nuinga o ngā tāngata hauora, e kiia ana he haumaru te kai roa i te pūmua pī. Heoi, pērā i ngā whakarerekētanga nui o te kai, he mea tika kia aroturukihia tō hauora me te kōrero ki tētahi tohunga hauora mēnā he āwangawanga, he mate hauora rānei ō mua.

Hei whakamutunga, ahakoa ka pā mai ētahi raruraru nakunaku, ētahi pānga taha rānei i roto i ētahi tāngata i te pūmua pī, he ngawari noa iho ēnei, ā, ka taea te whakaiti mā te whakauru tika me te kai. Mā te mōhio ki ngā pānga taha pea, me te mahi i ngā mahi hei whakaiti i aua pānga, ka taea e koe te whakauru angitu i te pūmua pī ki roto i tō kai hei tautoko i ō whāinga hanga uaua, me te pupuri tonu i te hauora me te oranga whānui.

E whakapau kaha ana a Bioway Organic Ingredients ki te pupuri i ngā paerewa ture me ngā tiwhikete pakari, kia mōhio ai kei te tutuki katoa ā mātou tangohanga tipu i ngā whakaritenga kounga me te haumaru matua mō te whakamahinga puta noa i ngā ahumahi rerekē. Mā te tautoko a tētahi rōpū tohunga ngaio me ngā tohunga ki te tangohanga tipu, ka whakaratohia e te kamupene he mātauranga ahumahi me te tautoko nui ki ā mātou kiritaki, e whakamana ana i a rātou ki te whakatau whai whakaaro e rite ana ki ā rātou hiahia. E whakapau kaha ana a Bioway Organic ki te whakarato ratonga kiritaki tino pai, ka whakaratohia e ia he tautoko arotau, he āwhina hangarau, me te tuku wā tika, e aro ana ki te whakatipu i tētahi wheako pai mō ā mātou kiritaki. I whakatūria i te tau 2009, kua puta te kamupene hei tohunga ngaio.Kaiwhakarato Paura Pūmua Pī Waro o Haina, e mōhiotia whānuitia ana mō ngā hua kua riro mai i ngā kaihoko puta noa i te ao te whakamoemiti katoa. Mō ngā pātai e pā ana ki tēnei hua, ki ētahi atu tuku rānei, me whakapā atu ki te Kaiwhakahaere Hokohoko a Grace HU igrace@biowaycn.comtirohia rānei tā mātou paetukutuku i www.biowaynutrition.com.

 

Ngā Tohutoro:

1. Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, MH, Lefranc-Millot, C., & Allaert, FA (2015). Mā te tāpiringa ā-waha o ngā pūmua pī ka whakanui ake i te matotoru o te uaua i te wā whakangungu ātete: he whakamātautau haumanu matapō-rua, matapōkeretia, e whakahaerehia ana e te Placebo me te pūmua Whey. 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). Te nui o te pūmua me te hanganga waikawa amino o ngā momo pūmua tipu e wātea ana i te mākete. Ngā Waikawa Amino, 50(12), 1685-1695.

3. Jäger, R., Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM, ... & Antonio, J. (2017). Te Tūnga Tūnga o te International Society of Sports Nutrition: te pūmua me te whakakori tinana. Journal of the International Society of Sports Nutrition, 14(1), 20.

4. Banaszek, A., Townsend, JR, Bender, D., Vantrease, WC, Marshall, AC, & Johnson, KD (2019). Ngā pānga o te pūmua whey me te pūmua pī ki ngā urutaunga tinana i muri i te 8 wiki o te whakangungu mahi kaha-teitei (HIFT): He rangahau whakamātautau. Sports, 7(1), 12.

5. Messina, M., Lynch, H., Dickinson, JM, & Reed, KE (2018). Kāore he rerekētanga i waenga i ngā pānga o te tāpiringa pūmua soya me te pūmua kararehe ki te pikinga o te papatipu uaua me te kaha hei whakautu ki te whakakori ātete. International journal of sport nutrition and exercise metabolism, 28(6), 674-685.

6. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). Te tūranga o ngā āhuatanga anabolic o ngā pūtake pūmua tipu-me-kararehe ki te tautoko i te pupuri i te papatipu uaua: he arotake arohaehae. Nutrients, 11(8), 1825.

7. Joy, JM, Lowery, RP, Wilson, JM, Purpura, M., De Souza, EO, Wilson, SM, ... & Jäger, R. (2013). Ngā pānga o te 8 wiki o te tāpiringa pūmua whey, raihi rānei ki te hanganga tinana me te mahi whakakori tinana. Nutrition journal, 12(1), 86.

8. Pinckaers, PJ, Trommelen, J., Snijders, T., & van Loon, LJ (2021). Ko te whakautu anabolic ki te whakaurunga pūmua i runga i te tipu. Rongoa Takaro, 51(1), 59-79.

9. Valenzuela, PL, Mata, F., Morales, JS, Castillo-García, A., & Lucia, A. (2019). Ka whakapai ake te tāpiringa pūmua mīti kau i te hanganga tinana me te mahi whakakori tinana? He arotake pūnaha me te tātaritanga-maha o ngā whakamātautau matapōkere whakahaeretia. Nutrients, 11(6), 1429.

10. van Vliet, S., Burd, NA, & ​​van Loon, LJ (2015). Te urupare anabolic o te uaua angaanga ki te kai pūmua tipu-me-kararehe. The Journal of nutrition, 145(9), 1981-1991.