Ezona zi-7 zeeProtein zomgubo waBasetyhini

Umxholo

• 1. Iiproteni ezinamavili
• 2. Iprotein yePea
• 3. ICollagen
• 4. I-Protein emhlophe yeqanda
• 5. IProteni yeHemp
• 6. IProtheyini eRice Rice
• 7. Umxube weeProteni ezisekwe kwizityalo ezixutyiweyo
• Indlela yokukhetha eyona Powder yeProtheni
• Khetha iimveliso ezineZithako ezimbalwa
• Tsiba iimveliso eziShukela eziPhakamileyo
• Sukuzibaxa
• Usebenzisa njani iPowotein Powder
• Umgca osezantsi

Iiprotein powders zizinto ezithandwayo kubantu abafuna ukuhla emzimbeni, bafumana izihlunu kunye nokuphucula ukusebenza kwezemidlalo.

Nangona zihlala zinxulunyaniswa namadoda ajonge kubuninzi, ezi zongezo ziyathandwa ngabafazi ngokunjalo. Ngapha koko, uninzi lweepowder powders ngoku zithengiswa ngokukodwa kubafazi.

Zisisixhobo esisebenzayo sabasetyhini abajonga ukuphulukana namanqatha, ithoni kunye nokuphucula amandla. Ngapha koko, iipowder powders lulungelelwaniso olufanelekileyo nolusempilweni kukutya ekutyeni kunye nokutya okulula.

Nangona kunjalo, uluhlu olubanzi lweeprotein powders ezikhoyo zinokubhidisa nabona bathengi basondeleyo, beshiya abantu basetyhini bezibuza ukuba loluphi uhlobo olulungele iimfuno zabo.

Nazi iindidi ezi-7 ezilungileyo zeprotein yabasetyhini, kunye nolwazi malunga nendlela yokukhetha imveliso esemgangathweni.

1. Iiproteni ezinamavili

Iprotheyini ye-Whey lolunye lweentlobo ezithandwayo zeproteni yomgubo kunye nesizathu esivakalayo.

Yiprotein eveliswe ngobisi ehlafunwa kakhulu equlathe zonke i-amino acid ezilithoba umzimba wakho ongenakuzenza ngokwakho.

Kungenxa yoko le nto iprotein ye-Whey ithathwa njengomthombo "opheleleyo" weprotheni.

Iiprotein zongeza iiprotein zikhuthaza ukwehla kobunzima, ukuphucula ukukhula kwemisipha kunye nokunciphisa indlala emadodeni nakwabasetyhini.

Uphononongo lweeveki ezingama-23 lwabantu abadala abatyebe kakhulu lufumanise ukuba ukongeza i-56 yeeprotheyini ze-whey ngosuku zikhokelele kwi-5 yeepawundi (i-2.3kg) yokulahleka kwamafutha ngaphezulu kwenani elifanayo leprotheni ye-soy okanye i-carbs ().

Iprotheyini ye-Whey ikwanciphisa i-ghrelin, ihomoni evuselela umdla wokutya, enokuthi ichaze ukusebenza kwayo ekunciphiseni indlala kunye nokunyusa ukunciphisa umzimba ().

Kwaye iiprotheyini ezinamavili zinokunceda ukonyusa kunye nokugcina ubunzima bemisipha engacacanga, ebaluleke kakhulu kubafazi kubo bonke ubomi babo.

Umzekelo, uphando lubonise ukuba ii-whey protein supplements ezidityaniswe noqeqesho lokunganyangeki zikhokelele kukonyuka okukhulu kobunzima bemisipha kunye nokuphuculwa kwamandla ().

Ukongeza, iproteni ye-Whey ikhawulezisa ukubuyisa izihlunu kwaye inciphise umthambo owenzakalisa umthambo kubafazi abasebenza ngokwasemzimbeni, isenza ukuba sikhethe kakhulu iimbaleki ().

Nangona kunjalo, ekubeni i-whey yenziwe ngobisi, olu hlobo lweprotheni alulungelanga iivegans okanye ezo zinokungavunyelwa okanye ukunganyamezelani kubisi.

I-Whey protein powder ngumthombo weprotheni ovela kubisi onokuthi uzuze abasetyhini abajonga ukunciphisa umzimba, bafumane imisipha kwaye bomeleze amandla.

2. Iprotein yePea

I-ertyisi protein yenziwe nge-ertyisi eyomileyo, yomhlaba otyheli. Kuyintandokazi phakathi kweemvumba kunye nabantu abangenako ukunyamezela i-powder-based protein powders.

Ngaphezu koko, yi-hypoallergenic, eyenza ukuba ibe lukhetho olukhuselekileyo kubantu abanolwalamano lokutya okanye i-aleji.

Nangona i-ertyisi ingaqhelekanga ithathwa njengomthombo onamandla weprotheni, i-pea protein powder ixineke kakhulu kwaye ingumthombo obalaseleyo we-amino acids i-leucine, i-isoleucine kunye ne-valine.

Ezi amino acid, ezaziwa njenge-amino acid okanye i-BCAAs, zidlala indima ebalulekileyo kwiprotein yemisipha.

Olunye uphononongo lufumanise ukuba izongezelelo zeprotein zepea zikhokelele kukonyuka okukhulu kubunzima be-bicep kwezihlunu kune-protein ye-whey, xa zidityaniswe noqeqesho lokunganyangeki ().

Kuba izihlunu ezomileyo zitshisa iikhalori ezininzi kunamanqatha, ukwanda kobunzima bemisipha kunokunceda abasetyhini bandise imetabolism yabo kunye nokunciphisa umzimba ().

Ngaphezu, ipea protein kunokunceda ukunciphisa indlala kwaye ugcine wanelisekile phakathi izidlo.

Ngapha koko, ipea protein hydrolyzate, uhlobo lweeprotein ezifakwe lula, ifunyenwe isebenza ngokukuko ekunciphiseni indlala kunye nokwandisa ukuzala kubantu abadala abatyebe kakhulu kuneproteni ye Whey ().

I-protein ye-Pea inokunceda ukwakha ubunzima bemisipha kunye nokunciphisa indlala, zombini ezinokukhuthaza ukunciphisa umzimba. Kukhetho olukhulu kwimifuno okanye kwabasetyhini abanemvakalelo yokutya.

3. ICollagen

I-Collagen yinto entsha elwa nayo kwimarike yeeproteni.

Olu ncedo lusetyenziselwa iinjongo ezininzi alunisi kuphela ipunch enamandla yeprotein, kodwa lunokunceda ekunciphiseni iintlungu ezidibeneyo, ukonyusa amandla emisipha kunye nokunciphisa ubunzulu bemibimbi (,,).

Ezona powders ze collagen zixhaphakileyo kwintengiso zikhutshwa kulusu okanye kumathambo ezilwanyana afana neenkomo neehagu, okanye kwizikali nasesikhumbeni seentlanzi.

Uninzi lwezi powders zenziwa ngamanzi, oko kuthetha ukuba zahlulwe zaziingceba ezincinci ezibizwa ngokuba ziipeptides umzimba wakho onokuzifunxa ngokulula.

Bahlala bepakisha nge-18-20 yeeprotheyini ngokutya, kubenza babe lukhetho oluhle kakhulu kubafazi abafuna ukwandisa ukutya kwabo kwesi sondlo sibalulekileyo.

Olunye uncedo lwe-collagen powder kukuba luxubeka ngokulula kulwelo olushushu okanye olubandayo, lukwenza kube lula oko. Ukunyusa kwayo iiprotein nako kunokunciphisa indlala kunye nokunyusa ukuzala.

Ukongeza i-collagen ekutyeni kwakho kuyanceda kumalungu akho, amathambo kunye nolusu.

Uphononongo lweembaleki ezili-147 lufumanise ukuba ukuthatha izongezo ze-collagen kunciphise iintlungu ngokudibeneyo xa uhamba, uphumla kwaye usebenzisa ().

Olunye uphononongo lubonise ukuba abantu abadala abathatha izongezo ze-collagen, kunye nokwenza umthambo wokumelana, babenenzuzo ebalulekileyo kwimisipha kunye nethambo.

Abo bafumana iipeptides ze-collagen bafumana i-9.3 yeekhilogram (4.22 kg) yesisindo somzimba, ngelixa iqela le-placebo lafumana i-6.4 yeekhilogram (2.9 kg) ().

Ii-peplaides ze-Collagen zinokunceda ekunciphiseni ukwaluphala okufana nemibimbi, ukoma kunye nolusu oluxakekileyo. Kwisifundo esinye, iipesenti ezingama-69 zabantu babone ukuncipha okubonakalayo kwimigca yabo yobuso ().

I-Collagen peptide powder yindlela elula yokunyusa ukungena kwiprotein kwaye inokunceda ukunciphisa iintlungu ngokudibeneyo, ukwakha izihlunu kunye nokuphucula impilo yolusu.

4. I-Protein emhlophe yeqanda

Amaqanda ngomnye wemithombo yeeproteni onokuyitya.

Amaqanda apheleleyo abonelela ngezona zondlo zininzi, kodwa ukutya abamhlophe beqanda, abaphantse baba ziiprotein ezisulungekileyo, banokuxhamla impilo ngokunjalo.

I-protein emhlophe ye-protein ngumgubo othandwayo osetyenziselwa ukukhulisa ukutya kweeprotein kunye nokwenza ngcono ukusebenza kwezemidlalo.

Njenge-whey protein, iprotein emhlophe yeqanda ngowona mthombo ubalaseleyo we-amino acid encedisayo enceda ukukhulisa ukukhula kwemisipha.

Ikwayiprotein epheleleyo, ebonelela ngazo zonke iiasidi eziyimfuneko ekufuneka umzimba wakho uphile. Ngapha koko, iproteni emhlophe yeqanda iyakwazi ukufunxeka kwaye ayinamisi, iyenza ukuba ikhuseleke kwabo banesifo sokunganyangeki okanye ukunganyamezelani kubisi.

Ngaphezu koko, iphantsi kwi-carbs kunezinye iintlobo zeeprotheni powders, ezinokuthi zenze ukhetho olungcono kubafazi abanesifo seswekile okanye i-prediabetes.

Umzekelo, ii-scoops ezimbini (i-56 gram) zeprotein ye-Whey inokuba ne-10 gram ye-carbs, ngelixa inani elilinganayo leprotein emhlophe yeqanda ihambisa phantsi kwe-3 gram (14, 15).

I-protein emhlophe yeqanda ine-flavour encinci kwaye inokongezwa ngokulula kwi-shakes, i-smoothies kunye neempahla ezibhakiweyo.

I-protein ye powder emhlophe ngumthombo weprotheni. Ikwaphantsi kwiicarbohydrate kunye neswekile, isenza ukhetho olukhethekileyo kubafazi abanesifo seswekile.

5. IProteni yeHemp

I-hemp protein powder ngumthombo ogqwesileyo osekelwe kwizityalo.

Yenziwe ngembewu yesityalo se-hemp, esisapho lwe-cannabis.

Nangona le powder yomgubo ivela kwisityalo esisondelelene kakhulu nentsangu, ayiqulathanga iTHC, ikhompawundi enika intsangu iipropathi zayo zengqondo.

I-hemp protein ine-flavour etyebileyo, ene-nutty kwaye igcwele izondlo eziluncedo.

Ngumthombo olungileyo we-omega-3 kunye ne-omega-6 fatty acids kwindawo efanelekileyo ye-3: 1.

Ukutya okuninzi kuphezulu kakhulu kwi-omega-6s, eninzi kwioyile yemifuno kunye nokutya okucutshungulwayo, kodwa kusilela kwi-omega-3s, ezifumaneka kukutya okufana neentlanzi ezinamafutha, amandongomane kunye nembewu ye-chia.

Abanye oososayensi bacinga ukuba i-omega-6 eninzi inokubangela ukudumba emzimbeni wakho okunxulunyaniswa nemiba emininzi yezempilo kubandakanya isifo sentliziyo, ukutyeba kakhulu kunye nesifo se-Alzheimer's ().

Iindaba ezimnandi zezokuba abasetyhini abalandela ukutya okunotye kwi-omega-3 fatty acids banomngcipheko ophantsi wokuhla kwengqondo, isifo sentliziyo kunye noxinzelelo (,,).

Ngapha koko, i-hemp protein powder ngumthombo ogqwesileyo weprotein, ehambisa i-14 yeegram nge-28-gram yokusebenzela ubukhulu. Nangona kunjalo, ayipakishi iprotein eninzi njengezinye iindlela ezikhethwayo ze-vegan, njengeprotein ye-ertyisi, kwaye inokuba nexabiso (20).

Nangona kunjalo, iiprotein ze-hemp ziqulathe inani elinomtsalane lefayibha, amafutha asempilweni, isinyithi, i-magnesium kunye ne-potassium, eyenza ukuba ibe yinto enesondlo kubafazi abafuna iprotein yomgubo ojikelezwe kakuhle (21).

I-hemp protein yiprotein enobungane ye-vegan ephezulu kwiprotheyini kwaye igcwele izondlo eziluncedo njengamafutha acid kunye neeminerali.

6. IProtheyini eRice Rice

Iprotheyini yerayisi eBrown lolunye ukhetho olunokubakho kwi-vegan ekwandiseni ukutya kweprotein

Kwabasetyhini abanganyamezelaniyo kubisi okanye abafuna ukunqanda iimveliso zezilwanyana, iprotheyini yerayisi emdaka yindlela yokuhamba.

Ngenye yeentlobo ze-hypoallergenic zeprotheyini kwimarike kwaye kulula ukuyetyisa.

Nangona ayingowona mthombo upheleleyo weprotheni, njengama-whey okanye amaqanda amhlophe, iprotein yerayisi emdaka ibonelela ngezibonelelo ezininzi zempilo.

Kukhetho olukhulu kwabasetyhini abajonga ukuphucula amandla kunye nokwandisa ubunzima bemisipha.

Kwisifundo esinye, iprotein emdaka yerayisi yayisebenza ngokufana neprotey ye-whey yokuphucula ukusebenza komzimba kunye nokwakheka komzimba.

Abantu abatya iigrama ezingama-48 zeprotheyini yerayisi emdaka kwiintsuku zoqeqesho lwamandla bafumana ukwanda kobunzima bomzimba, amandla aphuculweyo kunye namandla okuthelekiswa neqela elisebenzise inani elifanayo le-protein ye-whey ().

Ezi ziindaba ezimnandi kwabasetyhini abangakwaziyo ukunyamezela iiproteni ezinamavili kodwa bafuna iprotein powder enokubanceda bafikelele kwiinjongo zabo zomzimba.

I-brown rice protein protein ngumthombo weprotein osekwe kwizityalo osebenza njengeprotey ye-whey ekuphuculeni amandla kunye nokwakha izihlunu eziqinileyo.

7. Umxube weeProteni ezisekwe kwizityalo ezixutyiweyo

Imixube yeeprotein ezisekwe kwizityalo zinomxube wemithombo yeprotini. Ziyahlukahluka kubume kwaye ziza zininzi zeencasa.

Iiproteni eziqhelekileyo ezifumaneka kwezi zongezo zibandakanya:

• Ipea
• Imbewu yethanga
• Ilayisi
• Chia
• Hemp
• IQuinoa
• Iflakisi

Ukuxuba iiproteni ezisekwe kwizityalo kunye ukongeza kwisongezelelo esinye kukonyusa ixabiso lesondlo.

Nangona kunjalo, uninzi lwemithombo yeeprotein esekwe kwizityalo ayigqitywanga, oko kuthetha ukuba iyasilela kwi-amino acid (okanye enye).

Nangona kunjalo, ukudibanisa iiproteni ezimbalwa ezahlukeneyo kungavala ezo zikhewu. Umzekelo, iprotein yerayisi emdaka iphantsi kwi-lysine, ngelixa ipea protein ingumthombo otyebileyo wale amino acid ibalulekileyo.

Nangona kukho inani leeprotheni ezisekwe kwizityalo ezigqwesileyo, imveliso ehlanganisiweyo iqinisekisa ukuba uya kufumana zonke iiamino acid ezifuna izihlunu zakho ukuze ziphinde zikhule.

Imixube yeprotein esekwe kwizityalo idibanisa iiproteni kubandakanya irayisi, ipea kunye nehempe ukunyusa ixabiso lesondlo semveliso.

Indlela yokukhetha eyona Powder yeProtheni

Unokukhetha kwinani leeprotein powders ezigqwesileyo ngokuxhomekeke kukhetho lwakho lokutya kunye neenjongo zezempilo.

Nangona kunjalo, iimveliso ezininzi ziqulethe izithako ezingalunganga kwimpilo yakho, ngoko kubalulekile ukuba wazi ukuba ungayiphepha xa uthenga iproteni powder.

Khetha iimveliso ezineZithako ezimbalwa

Njengako nakuphi na ukutya, iipowder powders ezinezithako ezinqongopheleyo zisoloko zezona zikhethekileyo.

Iimveliso ezininzi ziqulathe izixa ezikhulu zokulondolozwa, imibala yokufakelwa kunye nezinye izongezo zemichiza.

Ke ngoko, ncamathela kwiimveliso eziqukethe isithako esinye kuphela, njenge-whey protein yodwa okanye ii-collagen peptides.

Tsiba iimveliso eziShukela eziPhakamileyo

Uninzi lweepowder powders luza kwiincasa ezimnandi ezifana nevanilla, itshokholethi kunye nequnube.

Ezinye iinkampani zisebenzisa ukubulawa kwezinto ezinencasa njengesiraphu yengqolowa kunye nefructose ukwenza iimveliso zazo zibe nencasa.

Khangela iipowder powders ezingaphantsi kwe-4 iigram zeswekile ngokusebenza, okanye ukhethe iimveliso ezisebenzisa izinto zendalo, ezingenayo ikhalori ezinje ngestivia okanye iziqhamo zemonk.

Sukuzibaxa

Phambi kokuba uthenge iprotein powder, khangela ukuba indlela otya ngayo ayinazo kwaphela iiproteni.

Nangona kungekho nto iphosakeleyo ngokuba neprotein shake, kusenokungafuneki uyisebenzise yonke imihla.

Ngelixa izongezo zinokunyusa iprotein yabasetyhini abaneemfuno ezandayo, njengeembaleki kunye nabasetyhini abakhulelweyo, unokuzalisekisa iimfuno zakho zeprotein zemihla ngemihla ngokutya ukutya okupheleleyo.

Ukutya okunotyebileyo kwiiproteni kubandakanya amaqanda, iinkukhu, ubisi, iimbotyi, inyama, ukutya kwaselwandle kunye namandongomane.

Xa ujonge iproteni powder, khetha iimveliso ezinezithako ezinomda eziphantsi kwiswekile. Ukutya ukutya okuneproteni eninzi yenye indlela yokuhlangabezana neemfuno zakho.

Usebenzisa njani iPowotein Powder

Iiprotein powders ziguquka kakhulu kwaye zigqibelele kubafazi abaxakekileyo abafuna ukutya ngokukhawuleza kodwa okunempilo okanye ukutya okulula.

Dibanisa nje umgubo weprotein oyithandayo ngamanzi, ubisi okanye enye indlela engeyiyo yobisi njengobisi lweamangile.

Iprotein powder yenza ukongeza okuhle kwii-smoothies, ukubonelela ngesondlo esonyusa okuya kukunceda uhlale ugcwele ixesha elide.

Xa usebenzisa umgubo weprotein ukukhawulezisa ukubuyisela emva koqeqesho lwamandla, kungcono ukuyisebenzisa kwangoko ngaphambi okanye emva kokuzilolonga ().

Ukuba ukunciphisa umzimba yinjongo, ukuba ne-protein-rich snack efana nokugubha okwenziwe ngemifuno, iziqhamo kunye neeprotheni powder kunokukunceda ukunciphisa ukutya kwakho emva komhla ().

Ukongeza, zininzi iindlela zokusebenzisa ipowder powder ngaphandle kwee-smoothies kunye ne-shakes. Nazi iindlela ezimbalwa zokufaka umgubo kwiprotein ekudleni kwakho:

• Hlanganisa i-protein scoop kwi-yoghurt yakho yasekuseni
• Yongeza i-collagen peptides kwikofu yakho yasekuseni yokunyusa iiprotein
• Sebenzisa umgubo weeprotein kwimpahla ebhakwe njengeebhari, isonka kunye neemuffins
• Yongeza umgubo weeprothini kwiipancakes
• Zama i-vanilla protein ye-protein kwi-oatmeal yakho
• Yenza amandla xa uluma usebenzisa iprotein powder, ihabile, iziqhamo ezomisiweyo kunye nebhotolo yebhotolo
• Yenza ii-gummies nge-collagen peptides, amajikijolo aphekiweyo kunye nejusi yelamuni

Zininzi iindlela zokufaka umgubo kwiprotein ekudleni kwakho. Ukusuka kwiiprotein ziyangcangcazela ukuya kulumko olwenziwe ekhaya, oku kongezwa kungongezwa kwinani lokutya kunye neziselo.

Umgca osezantsi

Abasetyhini basebenzisa ipowder powder ngezizathu ezahlukeneyo, kubandakanya ukukhula kwemisipha, ukukhawulezisa ukubuyisa emva kokusebenza kunye nokukhuthaza ukunciphisa umzimba.

Ezi zongezelelo zibonelela ngomthombo oxineneyo weprotein ekumgangatho ophezulu kumgubo oziinkozo kwaye kulula ukuwusebenzisa, onokongezwa kwi-shakes, i-smoothies kunye nezinye iiresiphi ezininzi.

I-Whey, i-ertyisi, i-hemp, iqanda elimhlophe, irayisi emdaka kunye ne-collagen, kunye nemixube esekwe kwizityalo, zonke zenza ukhetho olugqwesileyo kubafazi abafuna ukwandisa ukutya kwabo kwesi sondlo sibalulekileyo.

Ngelixa ukutya okupheleleyo kuhlala kungowona mthombo weprotheni, izongezo zepowder ziyindlela elungileyo nefanelekileyo kubafazi abaxakekileyo ukuhlangabezana neemfuno zabo zesondlo.