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Umxholo

• Ibha yeprotheni yesondlo
• Izibonelelo ezinokubakho zemivalo yeeprotein
• Umthombo olungileyo wezondlo
• Ukuhla ukusinda
• Ukutyeba kwakho
• Ukutya endaweni yoko
• Ukufumana izihlunu
• Ezantsi kunye nezikhuselo
• Olunye ukutya okunotye kakhulu ngeprotein
• Umgca wezantsi

Imivalo yeeprotein kukutya okulula okuthandwayo okuyilelwe ukuba kube ngumthombo ofanelekileyo wesondlo.

Abantu abaninzi bayazonwabela kuba ziyindlela ekhawulezayo yokongeza iiproteni kunye nezinye izondlo kwindlela yokuphila exakekileyo nenomdla.

Ngenxa yeentlobo ngeentlobo zemivalo yeeprotheyini kwintengiso, kubalulekile ukwazi ukuba ayizizo zonke iiprotein zenziwe ngokulinganayo.

Eli nqaku liphonononga ukuba ingaba iiprotein zeprothini zisempilweni, ziziphi izibonelelo abanokuzinika zona, kunye neendlela ezilungileyo zokuzibandakanya kwindlela ophila ngayo.

Ibha yeprotheni yesondlo

Ukwenziwa kwesondlo semivalo yeeprotein kungohluka kakhulu phakathi kweempawu-kunye naphakathi kweencasa.

Oku ikakhulu kungenxa yezithako zazo. Iiprotein ezininzi zinokwenziwa ngemihla kunye neziqhamo ezomisiweyo, amandongomane nembewu, kunye neenkozo ezipheleleyo njengeoats okanye iquinoa.

Umndilili weprotein ye-bar uqukethe i-5-10 yeegram zamafutha, i-25-35 gram ye-carbs, kunye ne-5-10 gram yefayibha ().

Ukongeza ekunikezeleni ngeprotein kunye neikhabhobhothi, uninzi lwee-protein bar ngumthombo olungileyo weemicronutrients, ezinje ngecalcium, B iivithamini, i-potassium, kunye nentsimbi.

Xa uphonononga iilebheli zezithako, yazi ukuba ezinye iiprotein zisebenzisa iipropathi zokudibanisa kwaye ungazivezi naziphi na iinkcukacha kwiphakheji ().

Iiprotheyini ezininzi zinemilinganiselo ephezulu yeswekile eyongeziweyo kwaye zisebenzisa iilekese ezingekho sempilweni ezinjengefriusose ephezulu yesiraphu yengqolowa, eyongeza i-fructose egqithileyo kwisidlo sakho kwaye inokunyusa umngcipheko wesibindi esinamafutha, ukutyeba kakhulu, kunye neswekile xa usitya kakhulu (,,).

Ngokubanzi, uninzi lwee-protein bar zibonelela nge-150-400 yeekhalori kunye ne-10-20 yeeprotheyini, nangona ezinye ziqulathe kufutshane ne-30 yeeprotein ngokuhambisa ().

Umthombo weprotheni nawo uyahluka. Eminye imivalo ibonisa umgubo weyogathi, ubisi, okanye iiproteni zobisi ezinjenge-casein kunye ne-whey, ngelixa ezinye zisebenzisa imithombo esekwe kwizityalo ezifana ne-soy, ipea, okanye irayisi emdaka. Ezinye ziqukethe abamhlophe beqanda, ngelixa abanye bethembela kumandongomane nakwiimbewu njengoyena mthombo weprotheni.

Ngapha koko, ezinye iiprotein zebar zisebenzisa imithombo yeeprotein egxile kakhulu enje ngeeWhyy okanye isoy protein ezihlukanisayo, endaweni yokungasetyenziswanga kancinci, ukutya okupheleleyo kweeprotein.

Iiprofayili zesondlo semivalo yeeprotein zinokwahluka kakhulu phakathi kweempawu kunye neencasa, kuxhomekeke kwizithako ezisetyenzisiweyo. Oku kuchaphazela ikhalori, iproteni, amafutha, kunye nomxholo wefayibha, kunye neevithamini kunye neeminerali ezinikezelwa yiprotein bar.

Izibonelelo ezinokubakho zemivalo yeeprotein

Ngelixa kulula ukubamba iprotein bar ngaphandle kweshelfu nanini na xa ulambile, kukho iimeko ezithile apho kunokuba luncedo ngakumbi.

Umthombo olungileyo wezondlo

Iiprotein bar zinokuba yinto elula, ekulungeleyo ukutyiwa, nesinomhlwa. Ziza kwiindidi ezahlukeneyo kwaye zihlala ixesha elithile, zibenza into efanelekileyo ukuba ihlale isesandleni.

Ukuba ukhangele into onayo njenge-snack yasemini, ibha ejikelezwe kakuhle enexabiso elifanelekileyo leprotheni kunye nezithako ezikumgangatho ophezulu kunokuba yinto efanelekileyo kubomi bakho.

Iprotheni kunye nesiqulatho se-carb kwimivalo yeeprotein ngokufanayo zinokubenza babe lukhetho olufanelekileyo lokutya kwangaphambili okanye emva kokuzilolonga okunokunika amandla okomeleza umthambo okanye ukunceda ukulungiswa kwemisipha emva koko).

Ngaphezu koko, ezinye iiprotein bar ziyimithombo elungileyo yefayibha yokutya, ebalulekileyo kwimpilo yokwetyisa kwaye inokunceda ukuthintela ukutya kakhulu phakathi kokutya ().

Okokugqibela, uninzi lweebha zeprotein ngumthombo olungileyo weevithamini kunye neeminerals, ezinje ngecalcium, i-iron, i-magnesium, i-potassium, i-phosphorus, i-vitamin E, kunye nee-vithamini ze-B, ukukunceda ukhawulelane neemfuno zakho zemihla ngemihla zezi micronutrients.

Ukuhla ukusinda

Abantu abaninzi bajonge kwimivalo yeeprotein ukunceda ukuxhasa uhambo lwabo lokunciphisa umzimba.

Olunye uphando lubonisa ukuba ukutya okuneprotheyini ephezulu kuxhasa ukuphulukana nobunzima obusempilweni ukuya kuthi ga kwinqanaba lokutya elinesixa esisezantsi seprotein. Oku kunokwenzeka ngenxa yokugcwaliswa kweeprotein, ezinokuthi zithintele ukutya kwakho kwaye zikuncede ekuthinteleni ukutya kakhulu (,,).

Qaphela ukuba ukhetha ukusebenzisa iiprotein zeprotein ukulungiselela le njongo, ukunciphisa umzimba okunesidingo kufuna ukutya okunesondlo kunye nokuzilolonga rhoqo.

Ukutyeba kwakho

Ukufumana ubunzima, kufuneka usebenzise iikhalori ezingaphezulu kokutshisa ngosuku. Ukuba le yinjongo yakho, imivalo yeeprotheyini inokuba sisongezo esiluncedo kwisondlo sakho.

Iiprotheyini ezininzi zinobunzima beekhalori, oko kuthetha ukuba zibonelela ngeekhalori kwindawo enye yokukhonza, isenza ukuba kube lula ukongeza iikhalori ngaphandle kokutya ukutya okuninzi.

Umzekelo, ezinye iiprotein bar zinokuba ngaphezulu kwama-350 eekhalori kwibar nganye. Ezi zinokugqitywa ngokulula phakathi kokutya ukongeza iikhalori ezongezelelweyo kwisidlo sakho kunye nokukhuthaza ukuzuza ubunzima.

Okwangoku, nokuba injongo yakho kukutyeba, khetha iiprotein zentsimbi ezibonelela ngezithako ezifanelekileyo kunezo zipakishwe iswekile kunye nezongezo.

Ukutya endaweni yoko

Iiprotein bar zihlala zibonwa njengendlela ekhawulezayo yokutshintsha ukutya, ngakumbi isidlo sakusasa.

Ngelixa ibha yeprotheni ayithelekisi isidlo sakusasa esenziwe ngeendlela ezahlukeneyo zokutya okunempilo, ezinye zinokusebenza kakuhle kwipinki.

Ukuba ukhangela isidlo sakusasa esikhawulezileyo ngamanye amaxesha, iiprotein zeprotein ephezulu yekhalori engenazo iswekile eyongeziweyo okanye iioyile ze-hydrogenated zinokuba yinto elungileyo.

Ukufumana izihlunu

Ukuba ungumntu okhutheleyo onobunzima obuninzi bemisipha, okanye umntu ofuna ukufumana izihlunu, ukongeza iproteni ngakumbi ekutyeni kwakho kunokunceda kwimizamo yakho.

Ngapha koko, ikholeji yaseMelika yoNyango lwezeMidlalo icebisa ukuba iimbaleki ezinyamezelayo kunye neembaleki eziqeqeshwe ngamandla zisebenzise i-0.54-0.77 yeeprotheyini ngeponti nganye (i-1.2-1.7 yeekhilogram ngokwe kg) yesisindo somzimba ().

Uphando lubonisa ukuba ukuxhaswa ngeprotheni kunokunyusa ubunzima bemisipha kunye nokusebenza xa inqanaba lomzimba lilonke kunye nokutya kwanele ().

Iiprotein bar zinokuba yindlela elula yokongeza i-carbs, protein, iivithamini, kunye neeminerali kwisidlo sakho. Kwakhona, banokunciphisa ukutya, batyele ukuzilolonga, okanye baxhase ukulungiswa kwemisipha emva kokuzilolonga. Okwangoku, azinakho ukubuyisela ubunjani bomgangatho kunye nezondlo zokutya okupheleleyo.

Ezantsi kunye nezikhuselo

Iinketho ezininzi zeprotein bar ziyafumaneka namhlanje. Oku kunokwenza ukuba kube nzima ukufumanisa ukuba yeyiphi eyona ilungele wena, kunye nokulula ukukhetha enye enokuthi ingakulungeli iinjongo zakho.

Ezinye iiprotein zeprotein zineekhalori ezininzi kwaye zongeze iswekile ezinokuthi zibekhona kwindawo yeelekese.

Ukuphucula incasa, uninzi lisebenzisa iilekese ezongezwayo, ezinokwahluka kwizinto ezininzi zeswiti zendalo ezinje ngemihla okanye i-stevia kwezingafunekiyo ezifana nesiraphu yengqolowa ephezulu ye-fructose. Iiprotheyini ezininzi zisebenzisa iswekile okanye ubusi, ezinokuthi zingangqinelani nezinto ozithandayo.

Ukongeza, ngelixa amanqatha kwezinye iiprotein bar zihlala zivela kumandongomane kunye nembewu, abanye basebenzisa iioyile zezityalo ezenziweyo, njengentende, icanola, ipeanut, okanye ioyile yesoya.

Ukuba utya iiprotein zeprotein kuphela kwiprotein yazo, gcinani engqondweni ukuba uninzi lwabantu lisebenzisa iiprotein ezingaphezulu kunokuba zifuneka, ngenxa yoko usenokuba sele ufumana ngokwaneleyo kwesi sondlo (11).

Ukutya iproteni ngokugqithileyo akubonakali kunceda impilo yomntu ophakathi, kwaye ukwenza njalo kunokuba yingozi kwezinye iimeko.

Olunye uphononongo lwezifundo zabantu ezingama-32 lufumanise ukuba ukutya iiprotheyini ngaphezulu kwesincomo sokutya (i-RDA) ye-0.36 iigram ngepawundi nganye (0.8 iigrem nge-kg) yobunzima bomzimba kunxulunyaniswa nomngcipheko owandayo womhlaza, isifo sentliziyo, kunye nethambo, isibindi, kunye nokuphazamiseka kwezintso ().

Nangona kunjalo, olunye uphononongo luxela ukuba iprotheyini ephezulu yemihla ngemihla yokutya okujikeleze i-1.4 yeigrem ngeepawundi (iigrama ezi-3 ngekg) yesisindo somzimba sikhuselekile, ubuncinci kwixesha elifutshane.

Umzekelo, uphononongo kumadoda ayi-14 aqeqeshwe kukuxhathisa abonisa ukuba iprotein yokutya edla ngaphezulu kwe-1.5 yeepesenti ngekhilogram (i-3.3 iigrem nge-kg) yobunzima bomzimba kangangeenyanga ezi-6 ibingadibani nayo nayiphi na imiphumela emibi yezempilo. Olunye uphononongo lubonise iziphumo ezifanayo (,).

Nangona uphando oluthe kratya malunga neziphumo zexesha elide kwezempilo zokutya okuneprotheyini ephezulu luyafuneka, kusenokwenzeka ukuba kuninzi lwabantu, ukusebenzisa i-0.36 iigrem zeprotien ngeponti nganye (i-0.8 yeegrama ngekhilo) yobunzima bomzimba yonke imihla yanele.

Nangona kunjalo, gcinani engqondweni ukuba abanye abantu, kubandakanya iimbaleki, abasetyhini abakhulelweyo nabancancisayo, kunye nabo banezigulo ezithile ezinganyangekiyo, bafuna iprotein engaphezulu mihla le kunabantu ngokubanzi.

Okokugqibela, imivalo yeeprotein inokwahluka kakhulu kwiindleko zazo kwaye isenokungabi yexabiso kwithegi yexabiso labo. Ukongeza kokujonga izithako ezikumgangatho ophezulu, kunokukunceda ukuthelekisa ixabiso leyunithi kwaye ubone ukuba zeziphi iimveliso ezinikezela ngexabiso elikhulu.

Ibha yeprotheni efanelekileyo ixhomekeke kwiinjongo zakho nakwixabiso lakho. Khetha abo banoluhlu olufutshane lwezithako ezisebenzisa ikakhulu ukutya okupheleleyo endaweni yezithako ezenziweyo. Ukukhetha iiprotein zeprotein ezingenashukela ezongeziweyo kukacetyiswa.

Iiprotein zeebhanti azihluki kuphela kumxholo wesondlo kodwa kunye nezithako. Ezinye ziphezulu kwiswekile eyongeziweyo kwaye zinokuba ngumthombo ongafunekiyo weprotein egqithisileyo. Vavanya ukupakishwa ukuze ubone ukuba ingaba iprotein bar iyazifezekisa iinjongo zakho kunye neemfuno zakho.

Olunye ukutya okunotye kakhulu ngeprotein

Ukuba ujonga ezinye iindlela zokufaka ukutya okuneprotein ekutyeni okutyayo, Nazi iimbono ezimbalwa:

• amandongomane aluhlaza kunye nembewu
• itshizi
• amaqanda abilisiweyo
• i-nut kunye nembewu yeebhotela
• iyogathi engenaswekile
• ideri okanye iiprotein eziphezulu ze-nondairy milks
• isonka samasi se-Cottage
• iimbotyi neelentile
• tofu kunye netempeh
• Seitan
• inyama kunye neentlanzi
• iinkozo ezithile

Ukudibana neemfuno zakho zeprotein kulula ngokutya okunezondlo. Faka ukutya okusempilweni okunotyebileyo kwiprotheyini kwisidlo ngasinye kunye ne-snack ukukunceda uzive uhlaziyekile ixesha elide, uphembelele ukusebenza kwakho, kunye nenkxaso yendlela yokuphila esempilweni.

Imivalo yeeprotein ayisiyiyo kuphela indlela yokongeza iiprotein ekudleni kwakho. Ukubandakanya ukutya okune-protein etyebileyo kwizidlo zakho kunye nokutya okulula kukuyindlela elungileyo yokuhlangabezana neemfuno zeprotheyini kunye nenkxaso yendlela yokuphila esempilweni.

Umgca wezantsi

Iiprotein bar ziyindlela elula yokongeza iiprotein kunye nezinye izakha mzimba kukutya kwakho. Nangona kunjalo, ayizizo zonke iiprotein zenziwe ngokulinganayo.

Ezinye ziphezulu kwiikhalori kwaye zongeze iswekile kwaye zisebenzisa izithako onokufuna ukuziphepha. Abanye banokuba lukhetho olufanelekileyo ukwenza ukuba usebenze, uzinzise iswekile yegazi lakho phakathi kwemini yonke, okanye uqalise kusasa kusasa.

Zininzi ezinye iindlela zokufumana iprotheyini ngakumbi ekutyeni kwakho, kodwa ukuba ukhetha ukutya iiprotein zeprotein, qiniseka ukujonga iphaneli yesondlo kunye noluhlu lwezithako ukukunceda uthathe isigqibo sokuba yeyiphi eyona ilungileyo kwindlela ophila ngayo.