Soy Protein Supplements in Weight Training
I-soya ibhontshisi isitshalo esitshalwe kabanzi kulo lonke izwe. Ukubaluleka kutholakala kokuqukethwe kwawo kwamaprotheni aphakeme , okuphakeme kunamanye amabhontshisi asetshenziselwa ukusetshenziswa kwabantu. I-soya bean isisiprotheni esiphelele, esinezo zonke amino acid ezidingekayo ezilinganiselwe.
"I-Soy" ne "soya" bayashintshashintsha, nakuba amanye amasiko athambekele ekusebenziseni okunye kunomunye.
Imikhiqizo ye-Soy yizinto eziyinhloko zokudla kwezinye izingxenye zase-Asia, futhi amaprotheni ase-soy asetshenziswa kakhulu emikhiqizweni eyenziwe emazweni amaningi. Le mikhiqizo ibandakanya ubisi lwe-soy, inyama esikhundleni se-tofu nemikhiqizo ehlotshisiwe i-miso, i-tempeh nama-soy sauces.
Amaprotheni Amandla Amanzi, Ubisi ne-Soy
Abakhi bezimpawu kanye nabaqeqeshi besisindo bathanda ukuthatha amaprotheni ezandisekayo zokuthengisa amaprotheni ukuze basekele ukuqeqeshwa kwabo, futhi, ngethemba, ukwakha imisipha . Amaprotheni amanengi atholakala kumaprotheni we-milkin kanye ne-whey, ama-protein amaqanda, namaphrotheni we-soyali akhishwe kusuka kubhontshisi we-soya.
Yiqiniso, kukhona ukuphikisana okukhulu phakathi kwezihlwathi ezinhlobonhlobo zeprotheni powder kanye nemikhiqizo engcono kakhulu yezokuhweba kwabagijimi nabaqeqeshi besisindo. Kunezimbonakalo eziningi ezihlukahlukene zamaphrotheni ezinamaprotheni ezikhona. Kungakhathaliseki ukuthi udinga ukuthatha izithasiselo ezikhethekile zamaprotheni enye ingxoxo. Ngokuvamile, ubisi obisikhipha ubisi luzokwenza umsebenzi owanelisayo ngezindleko eziphansi.
Inkinga nge-Soy
I-Soy iqukethe izitshalo ze-estrogen ezibizwa ngokuthi "ama-soy isoflavones." Lezi zinhlanganisela zamakhemikhali zinemiphumela yezinto eziphilayo ezifana nama-hormone e-estrogen yabantu kodwa iningi elinamandla kakhulu. Imikhiqizo ye-Soy ivame ukunconywa kwabesifazane ukuthi bahlukane nemiphumela yokumisa esikhathini. Le ncomo iphikisana ngokuthi iyabaluleka kanjani.
Ama-Bodybuilders ayithandi i-estrogen engaphezu kwalokho ngoba, ngokusho okukhulu, ingavimbela imiphumela ye-testosterone noma ibenze igcine amafutha. Bafuna ukwandisa imisipha namandla futhi kuncishiswe amafutha. Ngenxa yalokho, abaqeqeshi bomzimba abaningi, abaqeqeshwe ngesisindo kanye nabagijimi ngeke basebenzise ukudla okunamaprotheni ama- soy noma amaprotheni ngenxa yokwesaba lokhu nomphumela omubi emzimbeni nasekusebenzeni. Lokhu kungafaka isicelo kubantu besifazane namadoda.
Ingxoxo ngokuphepha nokusebenza kwe-soy ivela njalo ngezikhathi zokuqeqesha izisindo.
Ingabe i-Soy ingadla ngokuphepha?
Ngombono wami, nakanjani kungaba. Inani elikhulu le-isoflavone ukusetshenziswa kwezempilo aziwa. Iphuzu elibalulekile lokuphawula ukuthi izitshalo ze-estrogen (phytoestrogens) azange zengeze umphumela we-estrogen lapho uzidla. Iseli ngayinye yomzimba inezinto ezibizwa ngokuthi "i-receptors" ukubamba nokudweba kwamakhemikhali, njenge-hormone, angene esitokisini ukuze bakwazi ukwenza umsebenzi wabo. Ukusebenzisa ama-soy isoflavones kungaba empini ukuncintisana futhi uphinde ubeke izitho zomzimba ze-estrogen ezinamandla kakhulu ukuze uthole i-cell receptor futhi kubangele ukwehlisa umphumela we-estrogenic. Kulokhu, abakhi bamasipha - okungenani bezazi - bangase bazuze ekusetshenzisweni kwe-soy.
Ososayensi baye bahlola imiphumela ye-soy ukusetshenziswa ekuzalweni kwamadoda nabesifazane, imiphumela yokumisa esikhathini, ama-hormone wesilisa nemiphumela ye-thyroid.
Isishwankathelo esifanele salesi sibonelo ukuthi kungabikho ingozi evelele noma evelele evela ekusetshenzisweni komsoco okulinganiselwe kunoma yisiphi isilwane. Eqinisweni, ezinye izifundo zibonisa izinzuzo zenhliziyo yenhliziyo kanye nokuvikelwa komdlavuza. Ukusetshenziswa okulinganiselwe kungabakhona ama-servings amabili noma ambalwa ngosuku.
Noma kunjalo, ucwaningo olusanda kutholakala lithola ukwehla kwamazinga e-testosterone kumadoda angu-12 adla ama-scoops amabili (ama-gram ayi-56, ama-ounces amabili) weproylene amaprotheni ngosuku ngosuku lwezinsuku ezingu-28. Lena inombolo encane kakhulu yabahlanganyeli okumele basebenze noma yiziphi iziphetho eziqinile. Eziningi ezinye izifundo azitholanga imiphumela noma imiphumela encane noma engekho emthethweni kuma-hormone wesilisa.
Angazi ubufakazi obukholisayo bokuthi i-soy protein powder, ngokwezilinganiso ezilinganiselwe, ivimbela ukuthuthukiswa kwemisipha nhlobo kwabaqeqeshi besisindo kanye nabasebenzi bomzimba.
Soy and Cancer
Ubufakazi buxubene ngalolu, kodwa kungenzeka ukuthi amazinga aphansi aphansi angawavikela ukulwa nomdlavuza webele. Ukuqapha ukuthi amazinga aphezulu ama-isoflavone angase abe nomthelela ohlukile, ikakhulukazi kwabesifazane abanomdlavuza wesifuba okhona futhi mhlawumbe ongatholakali. Emadodeni, kukhona ubufakazi obukhona bokuthi umkhuhlane we-prostate uyingozi.
Ukusetshenziswa kwe-Soy Moderate
Uma ufuna ukudla ama-soy ngezinzuzo zawo kodwa ukhathazeke ngemiphumela emibi engase ibe khona, nansi uhlelo olungenzeka:
- Ungathathi izithako ze-isoflavone ezigxile kufomu yethebhulethi noma i-capsule noma ezindaweni zokugcoba kakhulu ze-soy noma ukudla okuguquliwe.
- Uma usebenzisa amaprotheni we-soy, amaprotheni womjikelezo we-soy, uthi, kuphela ngosuku lwesibili noma lwesithathu, noma, isonto elilodwa, isonto elilodwa livuliwe.
- Yidla ubisi obunamafutha aphansi kakhulu kunamafutha aphelele.
- Nciphisa ukusetshenziswa kwe-soy ngokungabi ngaphezu kwama-servings angu-2 ngosuku.
- Umkhandlu wokudla we-Soy unelungelo lamanani we-isoflavone ekudleni kwe-soy.
Imithombo:
Doerge DR, uShehan DM. Umsebenzi we-goitrogenic no-estrogenic we-soy isoflavones. Ngokuphathelene nabathengi bezempilo. 2002 Jun; 110 Suppl 3: 349-53. Buyekeza.
I-Goodin S, i-Shen F, i-Shih WJ et al. Umsebenzi wezokwelapha kanye neziphilayo we-soy protein powder supplementation kumavolontiya abesilisa abaphilile. I-Cancer Epidemiol Biomarkers Ngaphambi. 2007 Apr; 16 (4): 829-33.
I-Kurzer MS. Imiphumela ye-hormonal ye-soy kuma-premenopausal abesifazane namadoda. J Nutriti. 2002 Mar; 132 (3): 570S-573S.
I-Trock BJ, i-Hilakivi-Clarke L, i-Clarke R. Ukuhlaziywa kwe-soy ingozi yomdlavuza we-soy and breast. J Natl Cancer Inst. 2006 Apr 5; 98 (7): 459-71.
IYan L no-Spitznagel E. Ukuhlaziywa kwe-soyfood kanye neengozi yomdlavuza wesi-prostate emadodeni. I-International Journal of Cancer . Umqulu 117, Issue 4, amakhasi: 667-669, November, 2005.