Iindidi ezi-7 eziPhambili zeProtini Powder

Umxholo

• Zintoni iipowder protein?
• 1. Iiproteni ezinamavili
• 2. Casein Protein
• 3. Iiprotheni zeqanda
• 4. Iiproteni zePea
• 5. IProteni yeHemp
• 6. IProtheyini eRice Rice
• 7. Iiproteni ezixutyiweyo zezityalo
• Zeziphi iiprothini zomgubo ezilungileyo?
• Ukufumana kwezihlunu
• Ukunciphisa umzimba
• KwabaTyali kunye neeVegans
• Umgca osezantsi

Iiprotein powders zithandwa kakhulu phakathi kwabantu abazi impilo.

Kukho iintlobo ezininzi zeprotein powder ezenziwe kwimithombo eyahlukeneyo.

Njengoko kukho iindlela ezininzi kangaka, kunokuba nzima ukufumanisa ukuba yeyiphi eya kuthi ibonelele ngokugqibeleleyo.

Nazi ezi-7 zeentlobo ezilungileyo zeprotheni powder.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Zintoni iipowder protein?

Iiprotein powders yimithombo ye-protein ehlanganisiweyo evela kukutya kwezilwanyana okanye kwezityalo, ezinje ngobisi, amaqanda, irayisi okanye ii-ertyisi.

Kukho iindlela ezintathu eziqhelekileyo:

• Iiprotein zigxila: Iveliswe ngokutsala iprotein kuko konke ukutya kusetyenziswa ubushushu kunye neasidi okanye ii enzymes. Ezi zinto zibonelela ngama-60-80% eprotein, kunye ne-20-40% eseleyo enamafutha kunye neikhabhohbhayithi.
• Iiproteni ziyazihlukanisa: Inkqubo yokuhluza eyongezelelweyo isusa amanqatha amaninzi kunye neecarbs, ukuqhubela phambili kugxila kwiprotein. Iiprotheni zokwahlula umgubo oqulethe malunga ne-90-95% yeeprotein.
• Iiproteni hydrolysates: Iveliswe ngokufudumeza ngakumbi ngeasidi okanye ii-enzymes- ezaphula iibhondi phakathi kwee-amino acid- iihydrolysates zifunxwa ngokukhawuleza ngumzimba kunye nezihlunu zakho.

I-Hydrolysates ibonakala iphakamisa amanqanaba e-insulin ngaphezu kwezinye iifom-ubuncinci kwimeko yeprotheni ye-whey. Oku kunokukhulisa ukukhula kwemisipha yakho emva kokuzilolonga ().

Eminye imigubo ikwomelezwa ziivithamini kunye neeminerali, ngakumbi ikhalsiyam.

Nangona kunjalo, ayinguye wonke umntu oxhamlayo kwezi powders. Ukuba ukutya kwakho sele kutyebile kwiprotein ekumgangatho ophezulu, ngekhe ubone umahluko omkhulu kumgangatho wobomi bakho ngokongeza umgubo weprotein.

Nangona kunjalo, iimbaleki kunye nabantu abahlala bephakamisa iintsimbi banokufumanisa ukuba ukuthatha iprotein powder kunceda ukwandisa ukuzuza kwemisipha kunye nokulahleka kwamafutha.

Iiprotein powders zinokunceda abantu abasokolayo ukuhlangabezana neemfuno zeprotheyini ngokutya kuphela, njengabantu abagulayo, abantu abadala kunye nabanye abatya imifuno okanye imifuno.

Isishwankathelo Iiprotein powders zivela kwimithombo eyahlukeneyo kwaye ziyafumaneka ngeendlela ezininzi. Abantu bazisebenzisa ukwandisa ubunzima bemisipha, ukuphucula ukwakheka komzimba kunye nokunceda ukuhlangabezana neemfuno zeprotheni.

1. Iiproteni ezinamavili

Iiproteni ezinamavili zivela kubisi. Ngulwelo olwahlula ukusuka kumanqwanqwa ngexesha lenkqubo yokwenza itsheki. Iphezulu kwiprotheni kodwa ikwabeka i-lactose, iswekile yobisi ekunzima ukuba abantu abaninzi bayetyise.

Ngelixa i-whey protein concentrate igcina i-lactose, inguqulelo yokwahlula-hlula inezinto ezincinci kakhulu kuba uninzi lweli iswekile yobisi ilahlekile ngexesha lokulungiswa.

I-Whey digests ikhawuleza kwaye ityebile kwi-branched-chain amino acid (BCAAs). ILeucine, enye yezi BCAA, idlala indima enkulu ekukhuthazeni ukukhula kwezihlunu kunye nokubuyela kwimeko yesiqhelo emva kokuxhathisa kunye nokuzilolonga (,).

Xa ii-amino acid zetyiswa zize zingene kwigazi lakho, ziye zifumaneke kwimisipha yeprotein synthesis (MPS), okanye ukudala umsipha omtsha.

Izifundo zityhila ukuba iprotein ye-whey inokunceda ukwakha kunye nokugcina ubunzima bemisipha, ukunceda iimbaleki ukuba ziphinde zibuyele kwimithambo enzima kunye nokwandisa amandla emisipha ekuphenduleni uqeqesho lwamandla (,,,,,).

Olunye uphononongo kumadoda amancinci lubonise ukuba iprotein ye-whey inyuse i-MPS 31% ngaphezulu kweprotein ye-soy kunye ne-132% ngaphezulu kweprotein ye-casein emva kokuzivocavoca ().

Nangona kunjalo, uphononongo lwamva nje lweeveki ezili-10 lufumanise ukuba abafazi be-postmenopausal banempendulo efanayo kuqeqesho lokuchasa nokuba bathathe iprotein ye-whey okanye i-placebo ().

Olunye uphononongo kubunzima obuqhelekileyo, ukutyeba kakhulu kunye nokutyeba kwabantu bacebisa ukuba iprotein ye-whey inokuphucula ukwakheka komzimba ngokunciphisa ubunzima bamafutha kunye nokwandisa ubunzima obucekeceke (,,).

Ngaphezu koko, iprotheni yewhyy ibonakala inciphisa ukutya ubuncinci ezinye iintlobo zeprotheyini (,,,,).

Olunye uphononongo lunike amadoda angamarhoqobane iintlobo ezine ezahlukeneyo zokutya kweeprotein ezingamanzi ngeentsuku ezahlukeneyo. Ukutya okuneprotein ye-Whey kukhokelele ekwehleni okukhulu kwesidlo kunye nokwehliswa okukhulu kokutya ikhalori kwisidlo esilandelayo ().

Olunye uphononongo lubonisa ukuba iprotein ye-whey inokunciphisa ukudumba kunye nokuphucula iimpawu ezithile zempilo yabantu abatyebe kakhulu nabatyebe kakhulu (,,).

Isishwankathelo Iiproteni ze-Whey zetyiswa ngokukhawuleza, zibonelela ngokunyuka ngokukhawuleza kwee-amino acid ezinokunceda ukwandisa ubunzima bemisipha kunye namandla. Inokunciphisa ukutya kunye nokukhuthaza ukulahleka kwamafutha.

2. Casein Protein

Njenge-whey, i-casein yiprotein efumaneka ebisini. Nangona kunjalo, i-casein iyetyiswa kwaye ifunxwe kancinci kancinci.

Icasein yenza ijeli xa inxibelelana nesisu esiswini, isinciphisa ukukhupha isisu kunye nokulibaziseka kwegazi lakho ekufunxeni iiamino acid.

Oku kubangela ukubonakaliswa ngokuthe ngcembe, kwemisipha yakho kwii-amino acid, ukunciphisa izinga lokuwohloka kweprotein yemisipha (22).

Uphando lubonisa ukuba i-casein iyasebenza ngakumbi ekwandiseni i-MPS kunye namandla kune-soy kunye neprotein yengqolowa-kodwa ingaphantsi kwe-protein ye-whey (,,,,,,).

Nangona kunjalo, isifundo esinye kumadoda atyebileyo sicebisa ukuba xa iikhalori zithintelwe, i-casein inokuba nomda ngaphezulu kwe-Whey ekuphuculeni ukwakheka komzimba ngexesha loqeqesho lokumelana ().

Isishwankathelo I-Casein yiprotheyini yobisi ecothayo enokuthi icuthe ukwehla kweprotein yemisipha kunye nokukhuthaza ukukhula kwemisipha kunye nokulahleka kwamafutha ngexesha lokuthintela ikhalori.

3. Iiprotheni zeqanda

Amaqanda ngowona mthombo ubalaseleyo weprotein esemgangathweni.

Kuko konke ukutya okupheleleyo, amaqanda aneproteni ephezulu yokuchaneka kwamanqaku e-amino acid (PDCAAS).

Eli nqanaba lilinganisi lomgangatho weprotheni kunye nokucola ().

Amaqanda nako kokona kutya kukutya okunciphisayo kunye nokukunceda uhlale ugcwele ixesha elide (,).

Nangona kunjalo, i-powders yeqanda eyiproteni yenziwe ngokwamaqanda abamhlophe kunamaqanda apheleleyo. Nangona umgangatho weprotein uhlala ubalaseleyo, unokufumana ukuzaliswa okuncinci ngenxa yokuba izikhupha ezinamafutha aphezulu zisusiwe.

Njengazo zonke iimveliso zezilwanyana, amaqanda asisiseko esipheleleyo seprotini. Oko kuthetha ukuba zibonelela ngee-amino acid ezilithoba ezingenako ukuzenzela umzimba wakho.

Ngaphezu koko, iproteni yeqanda yesibini kuphela ukuya kumthombo ophakamileyo we-leucine, i-BCAA edlala eyona ndima inkulu kwimpilo yemisipha (31).

Gcina ukhumbula ukuba iprotein emhlophe yeqanda khange ifundwe njenge-whey okanye i-casein.

Kwisifundo esinye, kubonise amandla amancinci okunciphisa ukutya ngaphandle kweproteni ye-casin okanye ipea xa ityiwe ngaphambi kokutya ().

Kwesinye, iimbaleki zabasetyhini ezithatha iprotein emhlophe yeqanda ziye zafumana iinzuzo ezifanayo kubunzima obungqingqwa kunye namandla emisipha njengaleyo yongeza nge carbs ().

Iprotheni emhlophe yeqanda inokuba lukhetho olufanelekileyo kubantu abanesifo somzimba wobisi abakhetha isongezelelo esisekwe kwiprotein yezilwanyana.

Isishwankathelo Iprotheni emhlophe yeqanda iphezulu kumgangatho kwaye iyetyiwa ngokulula- nangona ingenakukugcina uzive ugcwele njengezinye iipowder powders.

4. Iiproteni zePea

Ipea protein umgubo uthandwa kakhulu phakathi kwabatyayo, ii-vegans kunye nabantu abane-allergies okanye uvakalelo kubisi okanye amaqanda.

Yenziwe nge-ertyisi yokwahlula emthubi, ifayibha eneembotyi eziphezulu eziqhayisa ngayo ngaphandle kwee-amino acid.

I-protein ye-Pea ikwacebile ngokukodwa kwii-BCAAs.

Uphononongo lwe-rat luye lwaqaphela ukuba iprotein ye-pea ifunxwa kancinci kune-protein ye-Whey kodwa ikhawuleze kune-casein. Isakhono sayo sokubangela ukukhutshwa kwehormoni epheleleyo inokuthelekiswa naleyo yeprotini yobisi ().

Kwisifundo seeveki ezili-12 kumadoda ayi-161 enza uqeqesho lokunganyangeki, abo bathathe ii-ounces eziyi-1.8 (50 gram) zepea protein imihla ngemihla bafumana ukonyuka okufanayo kubukhulu bemisipha njengabo batya inani elifanayo leproteyy yemihla ngemihla ().

Ukongeza, uphononongo luveze ukuba abantu kunye neempuku ezinexinzelelo oluphezulu lwegazi ziye zehla kula manqanaba aphakamileyo xa bethatha iipilisi zepea protein ().

Nangona ipea protein umgubo ibonisa isithembiso, uphando olukumgangatho ophezulu luyafuneka ukuqinisekisa ezi ziphumo.

Isishwankathelo Ngelixa izifundo zinomda, iprotein ye-ertyisi inokukhuthaza ukugcwala kwaye inyuse ukukhula kwemisipha ngokufanelekileyo njengeeproteni ezisekwe kwizilwanyana.

5. IProteni yeHemp

I-hemp protein powder yenye yezongezo ezisekwe kwizityalo ezifumana ukuthandwa.

Nangona i-hemp inxulumene nentsangu, iqulethe kuphela isixa somkhondo wecandelo le-psychoactive THC.

I-hemp ityebile kwi-omega-3 fatty acids kunye neeamino acid. Nangona kunjalo, ayithathwa njengeprotein epheleleyo kuba inamanqanaba asezantsi kakhulu e-amino acid lysine kunye neleucine.

Ngelixa uphando oluncinci lukhona kwiprotheyini ye-hemp, kubonakala ngathi ngumthombo weprotein yesityalo esetyiswe kakuhle ().

Isishwankathelo I-hemp protein iphezulu kwi-omega-3s kwaye ibonakala ngathi iyetyiswa ngokulula. Nangona kunjalo, isezantsi kwiiamino acid ezifanelekileyo i-lysine kunye neleucine.

6. IProtheyini eRice Rice

Iiprotein powders ezenziwe ngerayisi emdaka bezikhona kangangexesha elithile, kodwa zihlala zithathwa njengeziphantsi kwiprotein yewheyy yokwakha umsipha.

Nangona iprotein yelayisi iqulethe zonke ii-amino acid, iphantsi kakhulu kwi-lysine ukuze ibe yiprotein epheleleyo.

Akukho uphando oluninzi kwi-rice protein powder, kodwa isifundo esinye sithelekisa imiphumo yerayisi kunye ne-whey powders ngokufanelekileyo, abafana abancinci.

Uphononongo lweeveki ezisibhozo lubonakalise ukuba ukuthatha i-ounces eziyi-1.7 (iigramu ezingama-48) zerayisi okanye iprotein ye-whey yonke imihla kukhokelela kutshintsho olufanayo ekwakhiweni komzimba, amandla emisipha kunye nokubuyisa ().

Nangona kunjalo, uphando oluthe kratya kwiiprotein zerayisi emdaka ziyafuneka.

Isishwankathelo Uphando lwakwangoko ngerayisi yeprotein yomgubo ocoliweyo inokuba nefuthe elihle kubume bomzimba. Nangona kunjalo, isezantsi kwi-amino acid lysine ebalulekileyo.

7. Iiproteni ezixutyiweyo zezityalo

Ezinye iipowder powders zinomxube wemithombo yezityalo ukubonelela umzimba wakho ngazo zonke iiamino acid ezifanelekileyo. Ezimbini okanye nangaphezulu kwezi proteni zilandelayo zihlala zidityaniswa:

• irayisi emdaka
• Ipea
• Hemp
• Alfalfa
• iimbwe zechai
• Iimbewu zeflax
• I-artichoke
• IQuinoa

Ngenxa yenxalenye yomxholo wefayibha ephezulu, iiproteni zezityalo zihlala zetyisa kancinci kuneeproteni zezilwanyana. Nangona oku kungenakubangela ingxaki kubantu abaninzi, kunokunciphisa iiamino acid umzimba wakho onokuzisebenzisa kwangoko emva kokuzilolonga.

Olunye uphononongo oluncinci lunike abafana abancinci abaqeqeshekileyo ukumelana ne-2.1 ounces (60 gram) ye-whey protein, umxube we-ertyisi we-ertyisi okanye umxube we-ertyisi kunye ne-enzyme ezincedisayo ukukhawulezisa ukwetyisa ().

Umgubo ongezelelweyo we-enzyme wawuthelekiswa ne-whey protein ngokwejubane apho ii-amino acid zavela egazini.

Isishwankathelo Iipowder powders ezininzi zinomxube weeproteni zezityalo. Ukongeza ii-enzymes kule mixube yeprotheni yezityalo kunokunyusa ukugaya kunye nokufunxa.

Zeziphi iiprothini zomgubo ezilungileyo?

Nangona zonke iipowder powders zibonelela ngomthombo weprotein, iintlobo ezithile zinokusebenza ngakumbi ekunikezeni umzimba wakho oko ukufunayo.

Ukufumana kwezihlunu

Uphando luqinisekisile ngokungaguqukiyo ukubanakho kweprotey ye-whey yokukhuthaza ubunzima bemisipha kunye nokubuyiselwa. Ngelixa i-whey concentrate ibiza ixabiso eliphantsi kunokwahlulwa kwe-Whey, iqulethe iiprotein ezincinci ngokobunzima.

Nazi iziphakamiso ezimbalwa zepowder powders:

• Eyona Protein Isondlo esifanelekileyo: Le protein ye-Whey yokwahlulahlula kunye ne-concentrate ibonelela nge-24 gram yeprotheni kunye ne-5.5 gram ye-BCAAs ngokusebenza.
• I-EAS 100% Whey Protein: Le whey protein concentrate ibonelela ngeegram ezingama-26 zeprotheyini kunye ne-6.3 gram yee-BCAA ngokusebenza.
• Dymatize Nutrition Elite Protein ye-Whey: Oku kudityaniswa kugxilwe kunye nokuzahlula kunika i-24 yeeprotheyini kunye ne-5 yeigram ze-BCAAs nge-scoop nganye.

Ukunciphisa umzimba

Iprotein ye-Casein, iprotheni ye-whey okanye indibaniselwano yezi zimbini inokuba yeyona nto iphambili ekuncediseni ukuzala kunye nokulahleka kwamafutha:

• Iprotein yeJay Robb Ingca-yeFrey Whey: Le protein ye-Whey ikhetha iipakethe ezingama-25 zeeprotheyini kwiskolophelo ngasinye.
• Isondlo esona sihle i-100% ye-Casein Protein: Le proteni ye-casein ibonelela nge-24 yeeprotein kwisikolo ngasinye.
• I-EAS Whey + Casein Protein: Le indibaniselwano ye-whey kunye ne-casein protein egxila kwi-20 gram yeprotein nganye.

KwabaTyali kunye neeVegans

Nazi iipowder zeeprotein ezikumgangatho ophezulu ezimbalwa eziqukethe iiproteni zezityalo ezizodwa okanye ezixubileyo ezingama-100%:

• I-Vega One All-in-One Shake Shake: Lo mxube weepea protein, imbewu yeflakisi, i-hemp kunye nezinye izithako zine-20 gram yeprotein nganye.
• MRM Veggie Elite: Lo mxube weprotein ye-ertyisi kunye neprotein yerayisi emdaka ene-enganes enzyme yokugaya ivelisa iigrama ezingama-24 zeprotheyini kwisikolo ngasinye.

Isishwankathelo Kungcono ukhethe ipowder powder ngokusekwe kukutya okuthandayo, ukunyamezelana kokutya kunye neenjongo zempilo kunye nokuqina.

Umgca osezantsi

Iiprotein powders zinokubonelela ngeprotini ekumgangatho ophezulu kwifom egxile, efanelekileyo.

Nangona ayinguye wonke umntu odinga izongezo zeprotein zomgubo, banokukunceda ukuba wenza uqeqesho lwamandla okanye awukwazi ukuhlangabezana neemfuno zakho zeprotein ngokutya kuphela.

Ukuba ujonge ukutya kwakho iiprotein, zama enye yezi mveliso namhlanje.