Jyada Protein Khane Ke Side Effects
Whey Protein sabse popular supplement hai. Iske bahut se health benefit hai. Kai research yah bhi claim karti hai ki jyada protein lene ki wajah se kidney aur liver damage ho sakte hai.
Aur iske alawa osteoporosis bhi ho sakta hai. Aaj is article mein ham un sabhi evidence based review par whey protein ki jyada maatraa intake par baat karenge
Whey Protein Kya Hai?
Whey Protein ek popular fitness aur dietary supplement hai jiska use jyadatar gym jaane waale karte hai. Yah whey se banta hai. Whey milk ke cheese making process mein bane liquid ko kahte hai. Is liquid ko filter, refined, aur spray dry karke whey protein powder mein tabdil kiya jaata hai.
Whey protein ke main 3 type hote hai. Inke bich mein sirf inki process ka fark hota hai.
- Whey protein concentrate: Is protein powder mein 70 se lekar 80% tak protein value hoti hai. Yah ek common whey protein hai jisme lactose, fat aur minerlas hote hai jo hame milk se milte hai. Isko WPC bhi kahte hai.
- Whey protein isolate: Is type ke protein powder mein 90% tak protein hota hai. Isko WPC se jyada refine kiya jaata hai aur lactose aur fat bhi kam hota hai lekin minerals thik maatraa mein hota hai. Isko WPI bhi kahte hai
- Whey protein hydrolysate: Yah pre digested protein powder hota hai iski wajah se yah hamri body mein jaldi absorb ho jaata hai. Isko WPH bhi kaha jaata hai.
Whey protein ka sabse jyada use athletes, fitness person, aur jo log muscle banana chahte hai ya weight loss karna chahte hai wahi iska use karte hai. Yah hame exercise se recover karne, muscle banane, strength gain karne, weight loss karne, aur hamare metabolism ko boost karne mein help karti hai.
Whey protein ek protein ka complete source hai jisme sabhi essential amino acid hote hai jo hamari body nhi bana sakti hai. Isiliye isko hame apni diet lena jaruri hai. Aap whey protein ka use water ya kisi bhi juice mein kar sakte hai.
Whey protein ek safe supplement hai lekin kuch logo ko lagta hai ki pta nhi ki box mein kya dala hua hai aur kuch logo ko whey protein ka pta na hote hui bhi dusro ko gyaan dene lagte hi aap protein ka use kyo kar rahe hai isse ye ho jayega wo ho jayega.
Main aapko yahan clearly bta du ki agar apko milk se koi problem nhi hai to aapko whey se bhi koi problem nhi hogi kyoki yah milk ka hi refined version hota hai.
Digestion Problem
Most of whey protein’s side effects are related to digestion. Digestion Problem Jyadatar whey protein ka side effect hota hai aur yah common hai. Jin logo ko digestion mein problem hoti hai unko bloating, gas, cramp aur diarrhea jesi samsya ho sakti hai. Yah sabhi lactose intolerance ke side effect hote hai.
Lactose whey protein mein main carb hota hai. Jin logo ke body mein lactase enzyme sahi value mein produce nhi hota hai unko lactose intorlance ki problem hoti hai. Yah pure world mein 75% logo ko problem hori hai unke body mein lactase enzyme nhi banta hai.
Agar aapko lactose intolerant ki problem hai to aap WPI (Whey protein isolate) ka use kare. WPI jyada refined protein powder hai jisme fat aur lactose ki maatraa WPC (Whey Protein Concentrate) se kam hoti hai.
To jin logo ko lactose intolerance ki problem hai unko WPI use karna chahiye ya fir non dairy protein powder jaise soy protein, pea protein egg protein, rice protein ya fir hemp protein use karna chahiye.
Whey Protein Allergic
Kuch logo ko cow ke milk se allergy hoti hai. Yah allergy chote baccho ko jyada hoti hai jo 3 saal se kam hai aur adult mein yah bahut kam hoti hai. Jin logo ko cow milk se allergy hoti hai unko skin rashes, hives, face par sojan, gale mein sojan aur runny nose jaisi samsya ho sakti hai.
Lactose intolerance ki problem enzyme ki wajah se hota hai aur allergy immune response jo protein aur cow milk ki wajah se hota hai. Enzyme deficiency immune system par effect nhi karta. Agar aapko bhi allergy ki problem hoti ahi too aap bhi non dairy protein powder ka use kare.
Constipation Aur Nutritional Deficiencies
Constipation whey protein ka koi normal side effect nhi hai. Yah kuch logo mein lactose intolerance ki wajah se gut ki movement slow hone ki wajah se ho sakta hai.
Constipation ka karan low carb diet ki wajah se ho sakta hai. Isko thik karne ke liye aapko apni diet mein ache source waale vegetable add karne hone jo aapke bowel movement ko thik rakh sake.
Agar aap high protein diet le rahe hai to dhyan rakhe ki aap apni diet mein fruits aur vegetable rahe. Iske alawa aap soluble supplement ka use bhi kar sakte hai.
Agar aap whole food ko skip karke whey protein lena shuru kar dete hai to aapko nutrient deficiency ki problem ho sakti hai. Hame jitni protein carb aur fat ki jarurt hoti hai utni hi vitamin aur minerals ki bhi jarurt hoti hai. Iske liye hame jyada se jyada maatraa mein whole food add karne chahiye.
Whey Protein VS Kidneys
High protein diet se kidney ka kaam badh jaata hai aur kidney ko normal se jyada kaam karna padta hai. Lekin iska matlab yah nhi hai ki aapko high protein diet aapke kidney ko damage kar degi.
Research mein abhi tak koi esa evidence nhi mila jisse yah pta lage ki jyada protein lene ki wajah se kisi healthy person ki kidney damage ho sakti hai. Abhi tak 74 research high protein diet par ki ja chuki hai jisme yah pta laga hai ki high protein meal se kidney damage hone ke koi chance nhi hai.
Lekin jin logo ko pahle kidney disease hai un logo ki high protein diet se problem ho sakti hai. Agar aapko pahle kidney disease hai to high protein diet shuru karne aur whey protein shuru karne se pahle doctor se baat kare.
Whey Protein VS Liver
Jaisa ki kidney par research hui hai vaise hi protein ki liver effect par test hue ki jyada protein khane se liver damage hota hai ya nhi. Research ke baad mien pta laga hai ki jyada protein khane se healthy person ki liver damage nhi hoti hai.
Dusri taraf liver ko fat se lipoprotein banane aur khud ko repair karne ke liye protein ki jarurt hoti hai. Is research mein 11 overweight women ko 60 gram protein why protein supplement diya gya jisse pata laga ki yah lagbhag 21% liver fat kam karne mein madad karta hai.
Iske alawa yah blood mein triglycerides aur cholesterol kam karne mein bhi help karta hai.
Liver hamare body mein harmful substance nikalne jaise ammonia ko nikalne mein help karta hai. Ammoia protein metabolism ka by product hai. Isiliye agar aapko liver diease hai to aapko whey protein shuru karne se pahle doctor se baat karni hogi.
Whey Protein Aur Osteoporosis
Kuch logo ka manna hai ki jyada protein khane se osteoporosis ho jaata hau kyoki yah hamari body mein jyada urine produce karta hai jiski wajah se body acidic ho jaati hai aur is acidic effect ko kam karne ke liye body bones se calcium ko release karna shuru kar deti hai jiski wajah se osteoporosis ho sakti hai.
Lekin ham aapko yahan bta de ke protein ki wajah se hamari bone aur jyada strong hoti hai. Aur abhi tak koi esa clinicly research mein samne nhi aaya hai ki whey protein ki wajah se osteoporosis ho sakti hai. Iske alawa jin logo ko osteoporosis ki problem hoti hai unki jyada protein lene chahiye jisse unki bones strong rah sake.
Kitna Whey Protein Lena Chahiye?
Whey protein ek safe supplement hai aur har koi iska istemaal kar sakta hai. Iska istemaal aap 1 se 2 scoop(25 e 50 gram) kar sakte hai. Iske alwa hamane ek article likha hua hai jisme hamne gym jaane waalon ko kitna protein lena chaiye iske baare mein bataya hai.
Conclusion
Aap whey protein ka istemaal kar sakte hai yah bilkul safe product hai. Agar aapko lactose intolerance ki problem hai to aap WPI ya WPH kuse kar sakte hai. Baaki ek nya protein bhi market mein jisme yah sabhi product ko blend karke Whey Protein Blend ka naam se aata hai.