Fumana i-Scoop kwiiprothini zePowder

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Nokuba ungumntu othanda umthambo oqinileyo okanye ohamba kwindawo yokuzivocavoca, kubalulekile ukubandakanya iprotein eninzi imini yonke ukwakha izihlunu ezomeleleyo kwaye uhlale ugcwele. Kodwa xa amaqanda aqhekeziweyo kunye namabele enkukhu efumana isidina kancinci, iprotein kwifom yomgubo inokufika ngokufanelekileyo.

"Ngelixa iprotein yokutya okupheleleyo ibonelela ngezakha mzimba ezingenazo iiproteni ezingumgubo ezizodwa, izongezo zepowder zinokuba yindlela elula nefanelekileyo yokufumana iiproteyini ezaneleyo ekutyeni kwakho," utshilo uHeidi Skolnik, ingcali yezemidlalo eseNew Jersey. "Zama ukongeza i-scoop kwi-oatmeal yakho okanye wenze i-smoothie ene-100% -ipesenti yejusi yeorenji yosuku lonke lokubonelela ngevithamini C, iitoni zepotassium, kunye neevithamini ze-B zokutya okulula emva kokuzilolonga."

Xa kuziwa ekuthengeni uhlobo oluchanekileyo, kulula ukudideka ziitoni zomgubo owahlukileyo ezishelfini zevenkile. Sebenzisa olu hlengahlengiso luncedo ukumisela eyona ilungileyo kwiimfuno zakho zobuqu kunye nokukhetha ukutya.

1. Ingqolowa: I-Whey yiprotein epheleleyo eyenziwe kubisi ekulula ukuyetyisa (ngaphandle kokuba une-lactose okanye i-dairy allergies, kwimeko apho kuya kufuneka ucace gca). "I-Whey inokunciphisa ukuphuka kwemisipha kwaye incede ukulungisa izihlunu kunye nokwakhiwa kwakhona, ngakumbi xa isetyenziswe kwimizuzu engama-60 yeseshoni yakho yokubila xa i-enzyme kunye neprotheni synthesis isebenza kakhulu," kusho uSlonik. "Khangela iproteni ye-whey hlukanisa-ingagxininisi-njengoko iqulethe i-protein ephezulu (90 ukuya kuma-95 ekhulwini) kunye namafutha amancinci."

2. Icasein: Enye iprotein yobisi, i-casein ifunxwa ngumzimba ngokucotha ngakumbi kunama-whey, utshilo uHeather Mangieri, RD, osisithethi seAkhademi yeZondlo kunye neDietetics. "Oku kuthetha ukuba lukhetho olufanelekileyo lokutshintsha ukutya, okukunceda ukuba uhlale ugcwele ixesha elide, okanye uthathe ngokufanelekileyo ngaphambi kokulala xa izakunikeza umzimba ngeprotein ubusuku bonke xa ungena kurhulumente." Elinye icala kukuba i-casein incinci inyibilikiswa ngamanzi kune-whey, ke ayidibani kunye nolwelo. Khangela isithako "i-calcium caseinate" kwileyibhile ukuqinisekisa ukuba ufumana uhlobo olucocekileyo lweprotheni.

3.Soy: Njengeprotein esekwe kwisityalo, isoyile lukhetho olukhulu kwizityalo okanye umntu onganyamezelaniyo ne-lactose. Nangona kunjalo, uSkolnik akanakukucebisa isoya njengeyona ndlela yokufumana iprotein yakho kuba icutshungulwe kakhulu kwaye ezinye izifundo ziye zadibanisa ukusetyenziswa kwesoy kwabasetyhini abanembali yomhlaza onomdla we-estrogen kumngcipheko womhlaza wamabele. Ukuba ukhetha i-soy, yisebenzise ngokumodareyitha, kwaye qi niqiniseke ukuba ukhangele iilebula ezifundwayo yokwahlulahlula iprotheni yesoya, Equkethe iiprotheyini ezininzi, ii-isoflavones, kunye ne-cholesterol encinci kunye namafutha xa kuthelekiswa ne-soy protein concentrate.

Irayisi emdaka: Nangona irayisi ubukhulu becala yenziwe ngecarbohydrate, iqulethe iprotein encinci, ekhutshwa ukwenza iprotein yerayisi emdaka. "Nangona kunjalo, ekubeni isekelwe kwisityalo, akusiyo iprotheni epheleleyo, ngoko ke idibanise nezinye iiprotheni ezisekelwe kwizityalo ezifana ne-hemp okanye i-pea powder ukugqiba iprofayili ebalulekileyo ye-amino acid," kusho uBrendan Brazier, umyili weVega kunye nombhali we-Thrive. Iprotheyini yerayisi eBrown i-hypo-aleji kwaye iyetyiwa ngokulula, iyenza enye indlela ebalaseleyo kuye nabani na onesisu esibuthathaka okanye isifo se-aleji okanye yobisi.

5.I-ertyisi: Le proteni esekelwe kwisityalo iyagaywa kakhulu kwaye inokwakheka okuthambileyo. "Plus protein ye-pea iphezulu kwi-glutamic acid, enceda ukuguqula i-carbs ibe amandla ukuze ingagcinwa njengamafutha," kusho uBrazier. Kwakhona, kuba iprotein ye-ertyisi isekwe kwisityalo, ayisiyoprotheyini epheleleyo ngoko kufuneka idityaniswe neminye imithombo yeprotheyini ye-vegan, njengerayisi emdaka okanye i-hemp.

6. I-Hemp: Iprotheyini esekwe kwisityalo esikufutshane-epheleleyo, i-hemp inika amandla okulwa nokudumba e-omega-6 eyimfuneko enamafutha acid kwaye iphezulu kwifayibha, lukhetho oluhle kwabo balandela ukutya kwe-vegan. Olunye uphononongo luye lwacebisa ukuba iprotein ye-hemp inokuba luncedo ngakumbi ekulahlekeni kwesisindo, ngenxa yomxholo wefayibha ephezulu, kunezinye iipowder powders, utshilo uMangieri.

Eyona nto ibalulekileyo? "Iiprotheyini ezisekelwe kubisi ezifana ne-whey kunye ne-casin zikhetho ezintle kwiinzuzo zabo zokwakha izihlunu kunye ne-zinc kunye ne-iron bioavailable, ukuba awuyiyo i-vegan okanye unengxaki yobisi," kusho uSkolnik. Nangona kunjalo, kukho imeko eyomeleleyo ekufuneka yenziwe yokudibanisa iiproteni ezisekwe kwisityalo kwisidlo sakho ngokunjalo, nokuba awuyiyo i-vegan okanye i-alergic. "Ezi proteni ziyagayiseka ngokulula kwaye ziye zaqinisekiswa ukuba ziyalwa nokudumba kwaye zinciphise ukukhathazeka kwezihlunu ngokukuko kuneeprotein ezisekwe kubisi, ezibenza babe lukhetho olufanelekileyo kuye nawuphi na umdlali okanye umntu osebenzayo, utshilo uBrazier.

Kuba umgubo omnye osekwe kwisityalo kuphela awuyi kubonelela ngeproteyin epheleleyo, jonga imveliso edibanisa ezininzi ukwenza iprofayili epheleleyo yeamino acid, enje ngePlantFusion okanye iBrazier's Vega One line, ebonelela ngeeproteni, omega-3s, iiprobiotic, imifuno, i-antioxidants, kunye nokunye ekukhonzeni nganye.

Yeyiphi iprotein powder oyikhethayo? Sixelele kwizimvo ezingezantsi okanye kuTwitter @Shape_Magazine.

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