Ngaba iiProtein Bhar zisempilweni ngokwenene?

Umxholo

• Ke, ngaba iiBhotile zeProteni zimbi okanye zilungile?
• Iingcebiso zokukhetha iBar yeProtheni enempilo
• Uphengululo lwe

Iiprotein bars zazidla ngokuba ze-mega-muscular guys kwigumbi lobunzima. Kodwa ngakumbi nangakumbi ngabafazi bejonge ukunyusa iiprotein zabo, iiprotein bar ziye zaba sisiseko senzonzobila ephantsi kwengxowa.

Ngaba yinto entle leyo? Semba uphando kwaye sathetha neengcali eziphezulu ukufumana inyani epheleleyo malunga neeprotein bar.

Ke, ngaba iiBhotile zeProteni zimbi okanye zilungile?

Izinto ezilungileyo: Okokuqala, kukho iprotein. "Iprotheyini yi-macronutrient ebalulekileyo kuwo wonke umfazi," utsho uKylene Bogden, M.S., R.D.N., C.S.S.D., i-dietitian nutritionist ebhalisiweyo kunye neCleveland Clinic Centre for Functional Medicine. Iprotheyini ibaluleke kakhulu kungekuphela nje ubunzima bezihlunu ezibhityileyo, kodwa nakwizinga le-metabolic yakho, amanqanaba okuhlutha, kunye nempilo yehomoni. Uphengululo olubanzi lwe2015 I-Physiology esetyenzisiweyo, isondlo, kunye neMetabolism ikhuthaza abantu, ngakumbi abo basebenzela ukuphucula ukwakheka komzimba wabo (umlinganiso wamafutha omzimba ukuya kwimisipha), ukuba batye phakathi kwama-25 nama-35 amagremu eprotein kwisidlo ngasinye.

Nangona kunjalo, uphando olupapashwe kwi Ijenali yaseMelika yeZondlo zeklinikhi ibonisa ukuba uninzi lwabasetyhini alusondeli kulo mqobo ulungileyo. Emva kwayo yonke loo nto, nokuba silunge kangakanani na xa silungiselela ukutya, asisoloko sinalo ixesha kunye nokucinga kwangaphambili kokuchitha emva kwemini ngeCawa sibetha iitoni zeprotheyini epakishwe, esele ilungele ukutyiwa kunye ne-snacks-elandelwa ngokuzahlula phakathi. izikhongozeli ezizodwa (kwaye uzigcine zibanda!) kwaye uzirhuqe ujikeleze imini yonke (emva koko uzifudumeze kwakhona).

Kungenxa yoko le nto imivalo yeeprotheyini ithandeka kakhulu. Akukho kulungiselela okanye ifriji iyimfuneko, ke ukuba unayo indlela yokuphila esebenzayo, yokubamba kunye nokuhamba, yindlela elungileyo yokuqinisekisa ukuba ukutya kwakho kweeprotein kuhlala kwindawo-yonke imini. "Enye yeenzuzo eziphambili zeeprotheyini zeprotheyini yinto elula," kusho uBogden. "Ziyilungele indlela yokuphila yabasetyhini abaxakekileyo, kwaye zinokubanceda ukuba bafumane izondlo abangenakukwazi ukufumana ngenye indlela."

Ukuthetha ngezondlo, ezo ziquka ii-carbs eziyimfuneko, amanqatha, kunye nefayibha, zonke ezisebenza ngokuhambelana neprotheyini ukunyusa ukufumaneka kwe-amino acid kwimisipha yakho, uncedo ekuhlutheni, kunye nokugcina amanqanaba amandla akho phezulu, utsho obhalisiweyo wezokutya uBetsy Opyt, RD, CDE, umseki weBetsy's Best. "Ukutya ngumlilo womzimba wakho. Ukuba awucwangcisi ukutya okanye ukutya yonke imini, ke ukufumana amandla ombane ngeklasi ye-spin ntambama kunokuba ngumngeni, "utsho, ephawula ukuba umxube we-carbs kunye neprotheyini. Kukwabalulekile ekuphuculeni umthambo. Kungenxa yoko le nto uninzi lwabasetyhini lubuyela kwimivalo yeeprotein njenge-pre-and post-workout snack.

Umxhasi: "Ezinye iiprotein zineepesenti ezingama-30 zeswekile kunye neekhalori ngaphezulu kweswiti," utshilo ugqirha wezemidlalo oqinisekisiweyo webhodi uGeorgie Fear, R.D., C.S.S.D., umbhali Imikhwa ethembekileyo yokuPhulukana nobunzima bobomi bonke. Okwangoku, ezinye zizele nzima-ukuzichaza, izithako ezenziwe ilebhu ezifana neoli ye-hydrogenated (funda: i-fat fat), isiraphu yengqolowa ephezulu ye-fructose, umbala wokutya, iswekile eyenziweyo, i-alcohols, kunye nezinye izongezo ezidityaniswe nazo. impilo engaphantsi kune-stellar, utshilo uBogden.

Iingcebiso zokukhetha iBar yeProtheni enempilo

Jonga uluhlu lwezithako: Oku kuyimfuneko ukumisela ngokuchanekileyo into oyityayo, ke musa ukuxhomekeka kwiilebheli ezingaphambili kwiphakheji ukwenza isigqibo sakho. "Ungaze uthathele ingqalelo iiprotein okanye umxholo wamafutha de ube uqinisekisa ukuba ibhari yenziwe ngezinto ezilungileyo ozaziyo," utshilo uBogden. Umzekelo, i-CLIF Bar yenza iimveliso ezahlukeneyo, ukusuka kwi-BUILDER'S Protein Bar ukuya kwi-Organic Trail Mix Bar, isebenzisa zonke izithako ezinje nge-oats eqengqelweyo kunye ne-butter butter kunye ne-zero ngokuyinxenye yeoyile ye-hydrogenated okanye isiraphu yengqolowa ephezulu-fructose. I-ALOHA yenza iiprotheyini ze-vegan nazo zicoceke kakhulu.

Lwazi usukelo lwakho: Ukongeza kokujonga izithako, kubalulekile ukugcina iso kwiprotheyini, amafutha, iswekile, kunye nefayibha-nangona ixabiso elifanelekileyo ngalinye lixhomekeke kwithemba onalo lokufumana kwi-bar yakho. Ukuba uyayisebenzisa njengomthombo wakho weprotheni, ngokuqinisekileyo ufuna ibar ene-10 gram yeprotheni, utshilo uloyiko. "Ndizama ukufumana iswekile encinci yokutya okutyayo okanye ukutya okulula kwangaphambi kokulala. Nangona kunjalo, ukuba usebenzisa ibhari ngexesha lezemidlalo, iswekile ngumthombo ofumanekayo wepetroli ekhawulezileyo ukuze iziqhamo zesikhumba okanye imivalo esekwe kwiziqhamo ingabikho ' akukho mvo mbi. " Ukuba ujonge ukubuyela emsebenzini emva kokuzilolonga okanye amandla azinzileyo (ukuhamba uhambo olude, mhlawumbi) khetha ibar malunga ne-30 yeegram ze-carbohydrate, njengoko ibar-carb ephantsi ayizukukunika amandla, uyongeza. (Jonga ukuba yintoni kwiishelufu zevenkile kuluhlu lwethu lwezona zinto zilungileyo kunye nezona zibi kakhulu zezondlo kubasetyhini.) Ngokubhekiselele kumafutha kunye nefayibha, i-Opyt incoma ukukhetha ibha kunye ne-10 ukuya kwi-15 grams yamafutha, ngokuyinhloko kwimithombo engaxutywanga (zama ukuyigcina. amafutha ahluthayo ukuya ngaphantsi kwe-5 grams) kunye ne-fiber iyonke phakathi kwe-3 kunye ne-5 grams, eya kongeza kwisiphumo sokulamba kwebar yakho.

Yenza eyakho iprotein bar: Awuyifumani kanye le nto uyikhangelayo kwivenkile yokutya esempilweni okanye kwintengiso yendawo yakho? Zama ukwenza imivalo yakho yeprotini ngenye yezi ndlela zokupheka zeprotein.

Ngethamsanqa, ukuba ukhumbula ukuba kwenzeka ntoni kwibar yakho kwaye kutheni usitya, awudingi ukuba nexhala kakhulu ngeekhalori. Emva kwayo yonke loo nto, ukuba uthatha uhambo losuku, uya kufuna iiprotheyini ezininzi kunye neekhabhu (ezinokuthi ziphelele iikhalori ezingama-300) ukusuka kwiprotein bar yakho, ikhumbuza uloyiko. Ukuba ujonga i-pick-up-up eofisini, ibar yomxube oxubeneyo kunye nenqanaba eliphantsi le-carb kunye neeprotheyini malunga neekhalori ezili-150 ukuya kwezingama-200, ziya kufika kuloo ndawo.

Uphengululo lwe