Ezona zi-7 zeeProtein zomgubo wokuNcipha

Umxholo

• 1. IProteni enencasa yeKofu
• 2. Iiproteni ezinamavili
• 3. Casein Protein
• 4. IProtheni yeSoy
• 5. Iiprotheni ziqiniswe ngeFiber
• 6. Iiprotheni eziMhlophe zeqanda
• 7. Iiproteni zePea
• Iiprotheyini zomgubo sisiXhobo esinye sokuThoba umzimba
• Umgca osezantsi

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

Iiprotein powders kudala zibhenela kubantu abafuna ukwakha izihlunu kwaye bomelele.

Kodwa banokunceda abo bafuna ukunciphisa umzimba.

Njengendlela elula necocekileyo yokwandisa iprotein protein, ezi powders zibonelela ngeenzuzo ezininzi zokulahleka kwesisindo- njengokulawula ukutya.

Ziyimithombo yobisi egxile kakhulu- okanye kwimithombo esekwe kwizityalo yeprotein enokuthi iqulethe izithako ezongeziweyo ukunceda ukunciphisa umzimba ngokunjalo.

Nazi iipowder ze-7 ezilungileyo zokuphulukana nobunzima.

1. IProteni enencasa yeKofu

Ukusuka kwi-snickerdoodle ukuya kwikhekhe lokuzalwa kwiikuki kunye nokhilimu, akukho kunqongophala kweeprotein zomgubo.

Yongeza kumxube weeprotein zomxube wecofi, ohlala unendawo yekofu epakishwe yicaffeine yokunyusa amandla.

Umzekelo, le protein ye-whey ene-mocha-ene-Dymatize ine-25 yeeprotein kunye ne-113 mg ye-caffeine nge-scoop (36 grams) -ngaphezulu kancinci kune-avareji ye-8-ounce (237-ml) yekomityi yekofu ().

Ukongeza ekwandiseni imetabolism, icaffeine ikwonyusa amandla akho ngexesha lokuzilolonga, ikuvumela ukuba utshise amanqatha amaninzi kunye neekhalori ().

Oku kwenza ikofu-protein idibanise i-snack efanelekileyo imizuzu engama-30-60 ngaphambi kokuba wenze umthambo.

Ngapha koko, iproteni kwezi mveliso inokukhuthaza ukunciphisa umzimba ngokunciphisa ukutya kwakho, ekuvumela ukuba unciphise iikhalori ozisebenzisileyo mihla le ().

Nangona kunjalo, ayizizo zonke iipowder zomgubo wecofi oqukethe ikofuine, ke funda ilebhile yesondlo ngononophelo.

Isishwankathelo Uninzi lweeprotheyini ezineeprotein zeeprotein zinecaffeine evela kwindawo yekofu. Ithathiwe kunye, iprotein kunye ne-caffeine yonyusa ukwehla kobunzima.

2. Iiproteni ezinamavili

Iprotey ye-Whey yeyona projekthi iphambili yomgubo namhlanje.

I-Whey yenye yeeproteni ezimbini zobisi-enye i-casein.

Ngenxa yokuba umzimba wakho uyetyisa ngokulula kwaye ubambe iproteni ye-whey, ihlala ithathwa emva kokuzivocavoca ngokwakha izihlunu kunye nokuchacha.

Ngelixa izifundo ezininzi zixhasa ukusetyenziswa kwesiqhelo kweprotein yokwakha izihlunu, abanye abaninzi bacebisa ukuba inokunceda ukunciphisa umzimba (()).

Le mveliso yi-Optimum Nutrition iqulethe i-24 gram ye-whey protein nge-scoop (30 gram) kwaye inokuxhasa ukuzuza kwemisipha kunye nelahleko yamafutha.

Ukuphononongwa kwezifundo ezisithoba kufumanise ukuba abantu abatyebe kakhulu okanye abatyebe kakhulu abongeza ngeprotey ye-whey baphulukana nobunzima kwaye bafumana izihlunu ezingaphezulu kunabo bangenayo ().

Uphononongo olufanayo luxele ukuba abasebenzisi beeprotein ze-whey nabo bafumana amava okuphuhla koxinzelelo lwegazi, ulawulo lweswekile yegazi kunye namanqanaba e-cholesterol ().

Ezi zibonelelo zokuphulukana nobunzima zivela ikakhulu kumandla weprotey wokunciphisa ukutya, okwenza uzive ugcwele imini yonke (,).

Isishwankathelo Uphononongo lubonisa ukuba iprotein ye-Whey iyasebenza kulawulo lobunzima, njengoko ikunceda uzive ugcwele ixesha elide kwaye ke unciphisa umdla wokutya.

3. Casein Protein

I-Casein, enye iprotein yobisi, yetyiswa kancinci kancinci kunamavili kodwa yabelana ngeempawu zayo zokulahleka kobunzima.

Iiprotein zeCasein zenza iifom xa ziveliswa sisisu sakho. Oku kuthetha ukuba umzimba wakho uthatha ixesha elide- ngesiqhelo iiyure ezingama-6-7 - ukwetyisa kwaye ukufunxe.

Nangona kunjalo, ukucotha kokucola kwe-casein kunokukunceda utye kancinci ngokunciphisa umdla wakho wokutya ().

Kwisifundo esinye kumadoda angama-32 ayesele isiselo esinxilisayo se-carbohydrate okanye i-casein, i-whey, iqanda okanye iproteni ye-ertyisi imizuzu engama-30 ngaphambi kokutya isidlo esingathintelwanga. Abaphandi baqaphele ukuba i-casein inefuthe elikhulu ekuzalisekeni kwaye ikhokelela kwezona khalori zimbalwa zityiweyo ().

Nangona kunjalo, ayizizo zonke izifundo ezivumayo.

Kwisifundo esahlukileyo, abantu abatya iiprotey ze-whey ezingama-90 kwimizuzu ngaphambi kokutya kwindawo yokutya okunesidlo babenendlala encinci kwaye batya iikhalori ezimbalwa kunabo basebenzise icasein ().

Ezi ziphumo zibonisa ukuba i-casein inokuphakama kune-whey protein kuphela xa ithathwa i-30 endaweni ye-90 imizuzu ngaphambi kokutya. Nangona kunjalo, uphando oluninzi luyafuneka ukuthelekisa i-casein kunye ne-whey kunye nezinye iipowder powders.

Icasein ikwangumthombo omkhulu wecalcium.

Umzekelo, le casein yeprotini yomgubo nge-Optimum Nutrition iqulethe i-60% yexabiso lakho lemihla ngemihla ngecalcium nganye (34 gram).

Izifundo ezininzi zokujonga zinxibelelanise ukutya okuphezulu kwe-calcium ukuthoba ubunzima bomzimba, nangona esi siphumo singekaqwalaselwa kwizilingo ezilawulwa ngokungahleliwe-umgangatho wegolide wobungqina besayensi (,,,).

Isishwankathelo Icasein protein inokukunceda uchithe ubunzima ngokulawula amanqanaba endlala. Umxholo wecalcium ephezulu unokunceda ukunciphisa umzimba.

4. IProtheni yeSoy

Iproteyini yeSoy yenye yeeproteni ezimbalwa ezisekwe kwizityalo eziqulathe zonke i-amino acid ezilithoba eziyimfuneko kwimpilo yabantu.

Kananjalo, ngumthombo ophezulu weprotheni ebhenela kwiivenki okanye abo bangazinyamezeliyo iiprotein zobisi.

Kubonakalisiwe ukuba nefuthe kukutya.

Kwisifundo esinye, amadoda anikwe ipitsa kwiyure enye emva kokutya i-Whey, soy okanye iprotein emhlophe yeqanda ().

Nangona iprotein ye-whey yayinxulunyaniswa nokwehliswa okukhulu kokutya, isoya yayisebenza ngakumbi kuneeprotein ezimhlophe zeqanda ekunciphiseni ukutya kunye nokunciphisa inani leekhalori ezisetyenzisiweyo.

Iprotheni yeSoy ikwabonakalisiwe ukuba izuzisa abasetyhini.

Olunye uphononongo olwenziwe ngokungacwangciswanga lwalunabafazi abasemva kokuyeka ukuya exesheni bathatha iigram ezingama-20 nokuba zezesoyile okanye zeecasinin isiselo semihla ngemihla kwiinyanga ezintathu ().

Eli lixabiso elifanayo leprotheni ye-soy efumaneka kwi-EAS soy protein powder.

Abo batya i-soy balahle amanqatha amaninzi esiswini kunalawo okusela ikesi, nangona umahluko wawungabalulekanga ().

Kwangokunjalo, olunye uphononongo kumadoda nabasetyhini lufumanise ukuba iprotein yesoya yayithelekiswa nezinye iintlobo zeprotein yokwehla kobunzima xa isetyenziswa njengenxalenye yenkqubo yokutshintsha ukutya okunekhalori esezantsi (17).

Isishwankathelo Iproteyini yeSoy yiprotein esekwe kwisityalo eboniswe ukukhulisa ukwehla kobunzima ngokuthelekisa iiprotein ezisekwe kubisi ezinjenge-casein.

5. Iiprotheni ziqiniswe ngeFiber

Ukutya okusekwe kwizityalo ezifana nemifuno, iziqhamo, iimbotyi kunye neenkozo zezona zinto zingumthombo wokutya ().

Izibonelelo zokufumana ifayibha eyaneleyo ekutyeni kubandakanya ukuhlala kwamathumbu rhoqo, ukwehlisa amanqanaba e-cholesterol, ukulawula iswekile yegazi kubantu abanesifo seswekile sesi-2 kunye nokufumana ubunzima obunempilo (,,).

Njengeprotein, ifayibha ibonakalisiwe ukunciphisa ukutya kunye nobunzima bomzimba ngenxa ().

Ngelishwa, ininzi- ukuba ayisiyiyo yonke-ifayibha iyasuswa ngexesha lokuveliswa kweprotein esekwe kwizityalo.

Nangona kunjalo, ezinye iiprothini zomgubo ezisekwe kwizityalo ziqinisiwe ngefayibha. Iimveliso ezinjalo zidibanisa imithombo emininzi yeeprotheyini, ezinjenge-ertyisi, irayisi, imbewu ye-chia kunye neembotyi ze-garbanzo.

Ngokudibeneyo, iprotein kunye nefayibha zenza isiphumo sokusebenzisana esinceda ukunciphisa umzimba ngaphezu kwezithako ngokukodwa.

Khangela ukudibanisa iiprotheyini ezisekwe kwizityalo eziqukethe ngaphezulu kwe-5 gram yefayibha ngokusebenza.

Umzekelo, i-gram nganye engama-43 yegramu yokutya okulungele ukutshintshwa yiGadi yoBomi ipakisha iigramu ezingama-28 zeprotheyini ezivela kwimithombo eyahlukeneyo esekwe kwizityalo ecaleni kwe-9 gram yefayibha.

Ngokufanayo, le protein yomgubo ivela kwi-Orgain iqulethe i-21 gram yeprotheni kunye ne-7 gram yefayibha kuzo zombini i-scoops (46 gram).

Isishwankathelo Ifayibha yokutya inezibonelelo ezininzi zempilo, kubandakanya ukunciphisa umzimba. Iiproteni ezininzi ezisekwe kwizityalo ziqinisiwe ngefayibha ukuze zongeze ubunzima bokuncipha.

6. Iiprotheni eziMhlophe zeqanda

Ukuba awuthandi okanye awukwazi ukunyamezela iiprotein zobisi, iprotein emhlophe yeqanda lolunye uhlobo olulungileyo.

Ngelixa izakha-mzimba eziphambili zamaqanda zifumaneka kwi-yolk, iprotheni emhlophe yeqanda yenziwa kuphela ngabamhlophe - njengoko igama lisitsho ().

Yenziwe ngokuqhubekeka kwamhlophe abamhlophe beqanda yenkuku ibe ngumgubo.

Iimveliso zeprotheyini ezimhlophe zeqanda-ezinje ngale ye-NOW Sports- yenze inkqubo ebizwa ngokuba yi-pasteurization.

Oku kuthintela Salmonella kwaye isebenze iprotein ebizwa ngokuba yi-avidin, ebopha nge-B vitamin biotin kwaye ithintele ukufunxeka kwayo ().

Impembelelo yokunciphisa umdla weprotein emhlophe yeqanda ayinamandla njengaleyo yewhey okanye ye-casein- kodwa uphando lusekucebiseni ukuba lunokukunceda utye iikhalori ezimbalwa, ukunceda iinzame zakho zokulahleka kobunzima ().

Isishwankathelo Ukuba unomdla kwiimveliso zobisi, iipowder ezimhlophe zeqanda ziyindlela efanelekileyo. Gcina ukhumbula ukuba izibonelelo zokuphulukana nobunzima zithotyelwe phantsi xa kuthelekiswa newyy okanye icasein.

7. Iiproteni zePea

Njengeproteyini yesoya, iproteni ye-ertyisi iqulethe zonke ii-amino acid ezisithoba, ezenza iprotein epheleleyo.

Nangona kunjalo, ukwenziwa kweproteni ye-ertyisi ye-amino ayithelekiswa neepowder ezisekwe kubisi kuba iphantsi kwezinye iiamino acid.

I-ertyisi iprotein powder-efana nale mveliso evela kwi-Naked Nutrition-yenziwe ngee-ertyisi ezityheli.

I-hypoallergenic, eyenza ukuba ibe lukhetho olukhuselekileyo kwabo banokunganyamezelani okanye ukunganyangeki kubisi, isoya okanye iqanda.

Ngaphezu koko, ipea protein umgubo yinto elungileyo esekwe kwizityalo kwiiprotein ezisekwe kubisi ukunciphisa umzimba.

Kwisifundo esinye kuvavanywa iproteni kunye nokuzala, amadoda atya iigramu ezingama-20 zesiselo se-carbohydrate okanye i-casein, i-whey, i-ertyisi okanye iprotein yeqanda kwimizuzu engama-30 ngaphambi kokutya ().

Okwesibini kuphela kwi-casein, iprotein ye-ertyisi ibonakalise ifuthe elomeleleyo ekunciphiseni ukutya, okukhokelele ekubeni abathathi-nxaxheba basebenzise iikhalori ezimbalwa.

I-protein ye-Pea ayinambitha njengama-ertyisi aphihliweyo, kodwa inomdla womhlaba abanye abantu abangathandiyo.

Ukuba kunjalo, i-Naked Nutrition ibonelela nge-chocolate-flavored pea protein powder enencasa ngakumbi.

Isishwankathelo Ipea protein yiprotein esekwe kwizityalo eyenziwe ngeerhasi etyheli. I-hypoallergenic, iyenza ilungele abo banezidlo okanye ukunganyamezelani kokutya. Ipea protein inokunceda ukunciphisa umzimba ngokukunceda utye kancinci.

Iiprotheyini zomgubo sisiXhobo esinye sokuThoba umzimba

Xa kuziwa ekunciphiseni ubunzima, ukudala ukusilela kweekhalori yinto ebaluleke kakhulu.

Ukusilela kweekhalori kwenzeka xa usebenzisa iikhalori ezimbalwa kunokuba uchitha. Ungakufezekisa oku ngokutya iikhalori ezimbalwa, ukutshisa iikhalori ezininzi ngokwenza umthambo okanye ngokudibanisa zombini ().

Nje ukuba usete intsilelo yekhalori, kukho izibonelelo ezithile ekwandiseni iprotein yakho yokutya, yeyiphi iipowder powders ezinokukunceda.

Ukwandisa iiprotheyini zakho zokutya kukunceda ukunciphisa umzimba ngo:

• Ukonyusa iimvakalelo zokugcwala: Iiproteni zikunceda ukuba uhlale ugcwele ixesha elide, oko kunokukhokelela ekubeni utye kancinci kwaye wehlise ubunzima bomzimba ().
• Ukunyusa imetabolism: Xa kuthelekiswa nee-carbs okanye amanqatha, iiprotein zifuna ezona khalori zininzi ngexesha lokugaya kunye nokusetyenziswa. Ke ngoko, ukunyusa iprotheyini yakho yokutya kunokunyusa ukutsha kweekhalori ().
• Ukugcina ubunzima bemisipha: Xa unciphisa umzimba, uhlala unciphisa amanqatha kunye nezihlunu. Ukutya iiprotheyini ezoneleyo- ecaleni koqeqesho lokunganyangeki- kunokukunceda ugcine izihlunu kunye nokutshisa amanqatha ().

Oko kwathethi, iipowder powders zodwa azizukunceda ukunciphisa umzimba. Benza kuphela ukutya kube lula ngokulawula indlala yakho.

Isishwankathelo

Kukho iindlela ezininzi zokunyusa iiprotein zakho zokufumana ubunzima bokunciphisa umzimba. Ngelixa iipowder powders zinokuba yinxalenye yesicwangciso esikhulu sokutya, ngekhe zikuncede ngokuthe ngqo ukunciphisa umzimba.

Umgca osezantsi

Abantu abaninzi basebenzisa iipowder powders ukwakha izihlunu, kodwa banokufumana izibonelelo zokuphulukana nobunzima.

I-Whey, i-casein kunye neeproteni zeqanda, kunye nemithombo esekwe kwizityalo ezinje ngesoya kunye ne-ertyisi, zonke zenza ukhetho oluhle kakhulu kubantu abafuna ukunciphisa umzimba.

Ezinye zezi powders zeprotein ziqinisiwe ngezithako ezinjengecaffeine kunye nefayibha ezinokunceda ukunciphisa umzimba ngokunjalo.

Ngelixa ezi mveliso zinokukunceda ekunciphiseni ubunzima, uya kufumana ezona ziphumo zibalaseleyo ukuba uzisebenzisa ecaleni kokutya okunesondlo, okunciphise ikhalori kunye nokuzilolonga.