I-Soy Protein Isolate iyisengezo sokudla esinikeza amaprotheni ezitshalo emzimbeni. Kutholakala ngokucubungula okwengeziwe kokugxila kwesoya okuqukethe cishe ama-70% amaprotheni compounds. Ngenxa yalokho, umkhiqizo wokugcina ungumkhiqizo omsulwa onokuqukethwe kwamaprotheni yemifino angama-90-95%.
Amaprotheni we-soy ahlukanisiwe asetshenziswa ngabasubathi ukomisa nokuzuza kwemisipha. Ilungele abantu abadla imifino kuphela, abantu abazila ukudla, nalabo abaphikisana namaprotheni obisi nezilwane. Ngokuya ngezici, amaprotheni ezitshalo ahlukile ezilwaneni, kwezinye izikhathi angaphansi kwawo, futhi kwezinye izindlela aphakeme.
Ukwakheka
Ingxenyana yamaprotheni emkhiqizo okungenani i-90%. Ngaphezu kwalokho, imicu yesitshalo kabhontshisi isele ngemuva kokucutshungulwa, isabelo sayo cishe siyi-6%. Awekho amafutha cishe ekuhlukanisweni kwesoya (kuze kufike ku-0.5%).
Ngokwengeziwe, umkhiqizo uqukethe izinto eziningana ezibalulekile ezikhuthaza ukwenziwa kwezinqubo ze-metabolic futhi zisebenze njengama-antioxidants. Lezi yizici zokulandelela ezifana ne-zinc, i-iron, nama-macronutrients - i-sodium, i-potassium, i-calcium, i-magnesium ne-phosphorus.
Inani lezinto eziphilayo (ukufaniswa) yizinga lomsebenzi we-anabolic wento ethile. Kumaprotheni we-soy lesi sibalo siphansi uma kuqhathaniswa - angama-73 kuphela. Njengoba amaprotheni e-whey lesi sibalo singu-130, nakumaprotheni we-casein - 77.
Okubi kokuhlukaniswa kwesoya
Amaprotheni weSoy abhekwa njengeprotheyini ekhethwe kakhulu ukusetshenziswa kwezemidlalo ukuncika noma ukuthola ubukhulu bemisipha.
Lokhu kungenxa yalezi zakhiwo ezilandelayo:
- inani eliphansi lebhayoloji;
- isethi engaphelele yama-amino acid;
- isilinganiso esiphansi sokufana;
- Ukuhlukaniswa kwekhwalithi embi kungaqukatha izinto eziyingozi emzimbeni.
Cabanga ukuthi ama-soy isolates amaningi enziwe kusuka kusoya kabhontshisi. Manje cishe ama-90% awo wonke ubhontshisi osekhulile angaphansi kokuguqulwa kofuzo. Akunakushiwo ngokuqiniseka ukuthi le mikhiqizo inobungozi obandayo - ucwaningo kule ndawo luyaqala nje. Isayensi ayazi ukuthi ukusetshenziswa kokudla okushintshwe izakhi zofuzo kuzowuthinta kanjani umzimba womuntu esikhathini eside esizayo.
Amaprotheni weSoy aqukethe okubizwa ngokuthi ama-antinutrients noma ama-anti-nutrient. I-Soy iqukethe ama-inhibitors we-protease, i-enzyme edingekayo ekugayweni kwamaprotheni, kanye nama-lectin, amakhemikhali aphazamisa ukumuncwa kwezakhamzimba.
Esinye sezizathu zokuthi ama-soy isolates angasebenzi kahle kunama-whey isolates ukungabi khona kwe-amino acid methionine ebalulekile. Ibalulekile ekuhlanganisweni okuphelele kwamaprotheni, izinqubo ezijwayelekile ze-metabolic futhi idlala indima ebalulekile ekukhiqizeni i-antioxidant glutathione.
Ngaphezu kwalokho, zonke izinhlobo zama-soy isolates ziphansi kuma-branched-chain amino acid (BCAA). Lawa ngama-amino acid abalulekile asetshenziswa kwezemidlalo, ikakhulukazi ukwakha umzimba, ukwakha izicubu zomzimba nokuvikela imisipha.
Enye ingozi yamaprotheni e-soy avame ukubalulwa ezincwadini zobuchwepheshe umsebenzi we-estrogenic. I-Soy iqukethe ama-isoflavones amaningi. Leli qembu lezinto kungokwalabo okuthiwa phytoestrogens. Kanye emzimbeni, ama-isoflavones enza njengama-hormone abesilisa besifazane, aphazamisa ibhalansi ye-hormonal emadodeni. Ama-Estrogen aqala ukunqoba ama-androgens, okuholela ekungajwayelekile emzimbeni. Izinga lekhwalithi yamaphrotheni we-soy ayi-estrogenic.
Izifundo ezahlukahlukene zenziwe ekwehliseni amazinga e-testosterone nge-soy protein supplementation, kepha awanalo inani eligcwele lesayensi ngenxa yesampula elincane futhi angeke asebenze njengobufakazi bokuthi ukwesekwa kwesoya kuthinta kakhulu ama-hormone.
Ngakho-ke, ngo-2007 e-United States, kwenziwa ucwaningo ngokubamba iqhaza kwamadoda ayi-12, okwakhombisa ukwehla kwe-testosterone ngo-4% ngenyanga yokwamukelwa ngomthamo wansuku zonke ka-56 g we-soy protein isolat. Kodwa-ke, ukuqinisekiswa okuzimele kwemiphumela yalokhu kuhlolwa kukhombisile ukuthi ukwehla kokuhlushwa kwe-testosterone empeleni bekubonwa koyedwa kuphela wamadoda wokuhlola, ngenkathi ngaphambi kokuthatha ukuhlukaniswa, amazinga akhe e-androgen akhuphuke kakhulu uma kuqhathaniswa nezinye izifundo zokuhlola. Ngokuhamba kwenyanga, amazinga e-testosterone ancipha kancane kancane kwavela ukuthi ayefana nakwabanye ababambiqhaza bocwaningo.
Kungakabi yisikhathi ukukhuluma ngomsebenzi ophakeme we-estrogenic wamaprotheni we-soy ahlukanisiwe, ngoba akukho datha eqinisekisiwe mayelana nalokhu. Ngokuzenzakalelayo, ukuzihlukanisa kubhekwa njengokungenamthelela kumahomoni omsubathi.
Izinzuzo zokwehlukaniswa kwesoya
Abakhiqizi bamaphrotheni we-soy wekhwalithi bazama ukususa noma ukunciphisa ukusebenza kwezinto eziphazamisa ukugaya nokumuncwa kwamaprotheni nezinye izakhi zomkhiqizo wokugcina.
I-Methionine yengezwa kuma-protein amaningi we-soy ahlukaniswa ngabakhiqizi abazi ngekhwalithi. Lokhu kukhulisa kakhulu inani labo lokudla okunempilo kanye nenkomba yomsebenzi wezinto eziphilayo. Kodwa-ke, ukugaya amaprotheni we-whey kusaphakeme.
Ukuhlukaniswa kwe-Soy protein kunomphumela omuhle ekukhiqizeni ama-hormone e-thyroid. Kodwa-ke, izinguquko ezingeni lalezi zinto azibalulekile, ngakho-ke azinawo umthelela omkhulu ekusebenzeni kohlelo lwe-endocrine.
Izakhi eziningana zama-isolates zidlulisela izakhiwo ze-antioxidant kubo. Ngaphezu kwalokho, izakhi ekwakhekeni kwalezi zithasiselo zokudla zesoya zishukumisa ukukhishwa kukasawoti wezinsimbi ezisindayo nama-radionuclides emzimbeni.
Ithonya emzimbeni, sebenzisa kwezemidlalo
Kwezemidlalo, izithasiselo ezahlukahlukene zamaprotheni zisetshenziselwa ukuzuza kwemisipha kanye nokwehlisa isisindo. Lokhu kungenxa yokuthi ukutholwa okungeziwe kwamaprotheni amsulwa emzimbeni kuvuselela izinqubo ze-metabolic. Ngaphezu kwalokho, ama-molecule amaprotheni ayizakhi eziyinhloko zokwakhiwa kwemicu yemisipha.
Ukuhlukaniswa kwe-Soy kuphumelela kakhulu kulokhu, ngenxa yezinga eliphansi lenani labo lebhayoloji, njengoba sesibhalile ngalo. Kodwa-ke, izinzuzo zalolu hlobo lweprotheyini zisekhona, yize zingafani nezinye izinhlobo zokungezelelwa kwamaprotheni.
Zibaluleke kakhulu kulabo abaphethwe ukungabekezelelani kwamaprotheni ezilwane. Kubasubathi abanezinkinga ezifanayo, izakhi zamaprotheni ezisuselwa ezitshalweni ngendlela yokwengeza kokudla ziyi-godsend nje.
Izici zohlelo lokusebenza
I-Soy ihlukanisa ukuzamazama kokudla okunomsoco kulula ukwenza ekhaya. Ukuze wenze lokhu, udinga i-powder uqobo kanye nohlobo oluthile lwamanzi. Ngokuvamile, ubisi noma imikhiqizo yobisi (i-kefir, iyogathi) ithathwa njengesisekelo. Ungathatha ujusi namanzi ahlanzekile.
Ukuhlukanisa akuhlanjululwa eziphuzweni ezishisayo, njengoba amaprotheni egobeka emazingeni aphezulu okushisa. Abantu ababambe iqhaza kwezemidlalo bavame ukufaka amantongomane, i-oatmeal kuma-protein shakes. Isiphuzo siba nomsoco futhi sivuseleleke ngemuva kokuzivocavoca.
Ukushintsha ukudla okukodwa noma okubili ngosuku ngokuhlukanisa isoya kungakusiza ukuthi ukhiphe lawo maphawundi angeziwe ngokushesha. Kulokhu, umzimba uthola amandla, futhi umuntu akazizwa elambile.
Labo abafuna ukunciphisa umzimba ngokushesha ngangokunokwenzeka kufanele bakhumbule ukuthi akunakwenzeka ngokuphelele ukuyeka ngokuphelele ukudla okunomsoco bese ushintshela ekusebenziseni amaprotheni wesoya. Izengezo azithathi indawo yokudla okunomsoco, futhi ukusetshenziswa ngokweqile kungaholela ezinkingeni ezinkulu zempilo.
Uma ukuhlukaniswa kwesoya kuthathwa ukunciphisa umzimba, iziphuzo ezinamaphesenti aphansi amafutha kufanele zithathwe njengesisekelo sokulungiswa kwazo futhi akukho okunye okufanele kungezwe ekubunjweni ukuze kunganyusi okuqukethwe kwekhalori. Ithuthukisa umphumela wokusetshenziswa kwamaprotheni we-soy wehlukanise namanye ama-burner amafutha. Lokhu kungaba ngama-whey protein, ama-amino acid supplements, noma i-L-carnitine.
Uma umuntu engazibandakanyi nokuqeqeshwa okunamandla, khona-ke ukuhlukaniswa kwamaprotheni we-soy kuthathwa ngokususelwa ekubalweni kwe-0,85 g ngekhilogremu lesisindo somzimba ngamunye. Abantu abaphila impilo esebenzayo, abavocavoca umzimba njalo, bayanconywa kusuka ku-1.3 g nge-1 kg yesisindo.
Ukuhlukaniswa kwe-Soy protein nakho kungasetshenziswa ngabasubathi abafuna ukoma futhi bathole ubukhulu bemisipha. Kunconywa ukuthatha isithasiselo kabili ngosuku: cishe ihora ngaphambi kokuqeqeshwa, bese kuthi ngesikhathi sewindi le-carbohydrate, lapho umzimba wamukela kakhulu ukumuncwa kwezakhi.
Ungakhohlwa ukuthi amaprotheni ezitshalo amuncwa kancane kakhulu kunama-whey protein. Kunconywa ukuwaphuza phakathi kokudla nangaphambi kokulala. Ukuthola ukomiswa okungcono nencazelo yemisipha, abasubathi bakushintsha ukungeniswa kokwehlukaniswa kwesoya ngamaprotheni asheshayo.
Ungadliwa NgamaSoy
Isithasiselo kufanele sihlanjululwe nohlobo oluthile luketshezi. Lokhu kunikeza inkambu ebanzi yokuhlolwa mayelana nokunambitheka nezinzuzo.
- I-cocktail emnandi futhi enomsoco eyenziwe ngobisi olunamafutha aphansi noma iyogathi nobhanana. Kuthathwa ubhanana oyedwa osayizi ophakathi nendawo kanye nesipuni sokulinganisa sokuhlukaniswa ngakunye ngengilazi yomkhiqizo wobisi. Izithako zixutshwe ku-blender. Le cocktail ungayisebenzisa esikhundleni sokunye kokudla noma imizuzu engama-30-40 ngaphambi kokuqeqeshwa.
- Enye iresiphi enempilo yokunyakazisa ifaka amabhilikosi asemathinini noma amapentshisi kanye ne-oatmeal. Uzodinga izithelo ezimbalwa, isipuni sama-flakes aphansi kahle (# 3) nengilazi yamanzi ahlanzekile, mhlawumbe abilisiwe. Izithako zihlanganiswe kusetshenziswa i-blender enokukodwa kokuzihlukanisa.
- Amaprotheni we-soy ahlukanisiwe nawo asetshenziselwa ukulungisa ukudla. Izindlela zokupheka ezidumile zifaka ama-cutlets enkomo ane-protein. Uzodinga u-0.5 kg wenkomo yomhlabathi, ikhanda lika-anyanisi elisemaphakathi, iqanda le-1 yenkukhu kanye nesinongo (ukunambitha). Ngemuva kokuxuba izithako, engeza izipuni ezi-3 zeprotheni ye-soy yehlukanisa. Ubuningi buxutshwe ngokuphelele, bese kwakhiwa kuwo ama-cutlets. Ngaphambi kokuthosa, zidinga ukusongwa ngofulawa kakolweni, bese ufakwa epanini lokuthosa eligcotshwe ngamafutha amancane. Fry imizuzu engu-7-8 ohlangothini ngalunye. Indishi ilungele ukudliwa. Futhi ungafaka ama-cutlets othosiwe ngokuwagcwalisa ngamanzi amancane uwafake kuhhavini imizuzu engama-20 (izinga lokushisa lika-180-200 degrees).
I-soy engcono kakhulu iyazihlukanisa
AmaSoy protein isolates atholakala ngokuhweba kubakhiqizi abaningi. Kungcono ukukhokha ngaphezulu, kepha thola umkhiqizo wekhwalithi ephezulu futhi olungiswe kahle.
Imikhiqizo edumile yama-soy isolates:
- Amafomula kaJarrow;
- Manje Ezemidlalo;
- Imikhiqizo yeGeniSoy;
- NovaForme;
- Isigayo Esibomvu sikaBob.
Umphumela
Ukuhlukaniswa kweSoy akuyona inketho engcono kakhulu kumdlali ofuna ukukhulisa kakhulu isisindo somzimba noma somile. Kodwa-ke, kubantu abaphikisiwe kuma-protein wesilwane, noma kulabo, ngenxa yezizathu zabo, abafuni ukuwasebenzisa, ama-soy isolates awanakubuyiselwa.
