I-7 yeyona Carb iphantsi, i-Keto-Friendly Protein Powers

Umxholo

• 1. Iiprotheyini ze-Whey zahlule
• 2. Casein Protein
• 3. Iiprotheni zeqanda
• 4. IProteni yeCollagen
• 5. Iiprotheyini zesoya zenze ikheswa
• 6. I-Pea Protein Yikhethe
• 7. Iiprotheyini zerayisi zahlule
• Ungayongeza njani incasa kwiimveliso ezingathandekiyo
• Umgca osezantsi

Ukusuka ekulahlekelweni kwesisindo ukuya kulawulo olungcono lweswekile yegazi ukuya ekugugeni okusempilweni, izibonelelo zeprotheyini zimiselwe kakuhle.

Ngelixa unokuhlangabezana neemfuno zakho zeprotein ngokutya kwakho, iipowder powders zibonelela ngendlela elula kwaye elula yokunyusa ukutya kwakho.

Abantu abaninzi abalandela i-carb ephantsi okanye ukutya kwe-ketogenic baphendukela kwiiprotein powders ukongeza ukutya kwabo.

Nangona kunjalo, ukukhetha efanelekileyo ukuze ulingane ne-carb yakho esezantsi okanye indlela yokuphila ye-keto kunokuba ngumceli mngeni ngenxa yeefom ezingenakubalwa kunye nemithombo yeeprotein powder.

Oko kwathiwa, iintlobo ezininzi ziphantsi kakhulu kwii-carbs kwaye zenza ukhetho oluhle kuye nabani na obeka iliso kwi-carb.

Nazi i-7 eziphambili ze-carb ephantsi, i-keto-friendly protein powders.

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

1. Iiprotheyini ze-Whey zahlule

Iprotey ye-Whey yenye yeeproteni ezimbini ezivela kubisi.

Ngenxa yeprofayile ye-amino acid, iprotheni yewhyy ngumgangatho ophezulu weprotheni onokuyetyisa kwaye uyifunxe ngokukhawuleza ().

Ezi ntlobo zimbini ziphambili zeprotheyini ye-Whey zigxile kwaye zahlukanisiwe.

Ngexesha lokwenziwa kwenkqubo ye-whey protein umgubo, uninzi lwe-lactose-okanye iswekile yobisi-iyahluzwa, ishiye imveliso ejiweyo ebizwa ngokuba yi-whey protein concentrate.

Umxube weprotheyini we-Whey uqulethe i-35-80% yeeproteni ngokobunzima. Umzekelo, isokolo eliqhelekileyo le-80% ye-whey protein enobunzima iya kuba ne-25 yeeprotheyini kunye ne-3-4 gram ye-carbs-kwaye, ukuba ukongeza incasa, mhlawumbi ngaphezulu (2).

Ingqokelela yeprotey ye Whey iphinde iqhubekeke kwaye icocwe ukwenza imveliso egxile ngakumbi ekuthiwa yiprotein yodwa, ene-90-95% yeeprotein ngokobunzima ().

Iiprotheyini ze-Whey ezizimeleyo zineyona pesenti iphezulu yeprotheni emsulwa kunye nelona nani lisezantsi leecarbs ngokusebenza kwayo nayiphi na iproteni enamavili.

Umzekelo, i-scoop (31 gram) yale mveliso ngu-Isopure iqulethe i-carbs eyi-25 kunye ne-25 gram yeprotheni, kunye ne-scoop enye (i-30 gram) yale mveliso ivela kwi-NutraBio ine-1 gram nje ye-carbs kunye ne-25 gram yeprotheni.

Isishwankathelo Iiprotheyini ezizimeleyo ezizimeleyo zeyona fom isulungekileyo onokuyithenga. Inezinto ezimbalwa - okanye zero - iikhabhohayidrethi kwisikolo ngasinye.

2. Casein Protein

I-Casein, enye iprotein yobisi, nayo ikumgangatho ophezulu kodwa iyetyisiwe kwaye ifunxwe kancinci ngumzimba wakho kune-whey (,).

Oku kwenza ukuba i-casein protein ilungele ixesha lokuzila, njengaphambi kokulala okanye phakathi kokutya (,,,).

Njengomlingane wayo we-whey, i-casein powder iyaqhubeka ikhupha i-carbs kunye namafutha, ishiye umthombo weprotein (10).

Zombini i-Dymatize kunye ne-NutraBio zenza iproteni ye-casein enika kuphela i-2 gram ye-carbs kunye ne-25 gram yeprotheni nge-36-gram kunye ne-34-gram scoop, ngokwahlukeneyo.

I-Casein powders ayiniki nje kuphela ii-carbs ezimbalwa kunye nezixa ezinesisa zeprotheyini kodwa ingumthombo olungileyo we-calcium, iminerali ebalulekileyo efunwa ngumzimba wakho kwimpilo yethambo, ukubambana kwemisipha kunye nokujiya kwegazi ().

Umzekelo, iimveliso ezivela kwiDymatize kunye neNutraBio ziqhayisa nge-70% yeXabiso lemihla ngemihla (i-DV) yecalcium nganye.

Sebenzisa amanzi amaninzi ukuxubana nomgubo wecasin kunokuba ubuya kwenza xa unamavili, kuba icasein iyakhula xa ushukumisa.

Isishwankathelo Icasein yiprotein yobisi ethi umzimba wakho uyetyise kancinci. Iiproteni umgubo owenziwe nge-casein ubonelela ngee-carbs ezimbalwa kunye nenani elifanelekileyo le-calcium.

3. Iiprotheni zeqanda

Amaqanda kokunye kokutya okunesondlo onokukutya (,).

Zipakishwe ngeeprotein, iivithamini ezifanelekileyo kunye neeminerals kunye nezinye izakha mzimba ezibalulekileyo ezinje nge-choline, ebalulekileyo ekusebenzeni kakuhle kwengqondo kunye nenkqubo yemithambo-luvo ().

Iiproteni zomgubo weqanda ezimhlophe zenziwa ngokususa izikhupha kunye nokuhambisa amanzi abamhlophe beqanda, bawaguqula abe ngumgubo.

Amaqanda abamhlophe nawo acocekile ukucima i-avidin, iprotein ethintela ukufunxwa kwe-biotin, ivithamin B ebalulekileyo ().

Kuba abamhlophe beqanda ngokwendalo babamba isixa esincinci se-carbs kunye namafutha, iiprothini ezimhlophe zeeprothini zikwindlela elungileyo ukuba ulandela ukutya okune-carb ephantsi.

I-MRM yenza umgubo weprotein omhlophe okweqanda obonelela nge-2 gram yee-carbs kunye ne-23 gram yeprotini- okanye ilingana namhlophe amaqanda amathandathu-nge-scoop nganye (33 gram).

Ezinye iipowder zeqanda zibandakanya zombini ezimhlophe kunye ne-yolk- equlathe uninzi lwezondlo ezibalulekileyo kumaqanda.

Le yezai ye-yolk ye-protein yomgubo evela kwi-KetoThin inexabiso elifanelekileyo lamafutha-i-15 gram- kunye nenani eliphakathi leeprotein- i-12 gram-nge-1 gram nje ye-carbs kwiskop (30 gram), isenza ukuba ibe ngumgubo ogqibeleleyo we-keto protein.

I-olk-yolk protein powders iqulethe inani eliphakamileyo le-cholesterol, ekucingelwa ukuba ixesha elide inyusa amanqanaba e-cholesterol emzimbeni wakho kwaye inegalelo kwisifo sentliziyo (,).

Nangona kunjalo, uphando lubonisa ukuba i-cholesterol yokutya ayinampembelelo kumanqanaba e-cholesterol egazini kuninzi lwabantu. Ke, akukho unxibelelwano lubalulekileyo phakathi kwecholesterol oyityayo kunye nomngcipheko wesifo sentliziyo (,,,).

Isishwankathelo I-protein ye-egg powder lukhetho oluhle kakhulu ukuba ulandela ukutya okune-carb ephantsi okanye ukutya kwe keto. I-protein emhlophe yeqanda iqulathe kuphela iprotein emhlophe, ngelixa iproteni yeqanda elipheleleyo ibandakanya emhlophe ecaleni kwesikhupha.

4. IProteni yeCollagen

I-Collagen yeyona proteni ixhaphakileyo emzimbeni wakho. Ifunyenwe ikakhulu kwizinwele zakho, ulusu, iinzipho, amathambo, iigaments kunye neetoni ().

Ukwenziwa okukhethekileyo kwe-Collagen yee-amino acid kuyinika uninzi lwezibonelelo zezempilo, njengokukhuthaza ukubunjwa komzimba kubantu abadala, kunye nolusu olusempilweni kunye namalungu (,,).

Nangona kunjalo, i-collagen ayinayo enye yee-amino acid eziyimfuneko emzimbeni wakho ukuze ube sempilweni. Kuba umzimba wakho awunako ukwenza iiamino acid ezifanelekileyo, kufuneka uzifumane kwisidlo sakho ().

I-Collagen protein powder, ekwabizwa ngokuba yi-collagen peptides, yenziwa ngemveliso yezilwanyana- zihlala zizifihla iinkomo, amathambo enkomo, amathambo enkukhu, inwebu yeqanda kunye nezikali zentlanzi.

Uninzi lwee-collagen protein powders azinambitheki kwaye azonwabanga, zibenza ukuba zilungele ukuvuselela iisuphu okanye iziselo ezifana nekofu.

Ngaphezulu, azinakho i-carb-free.

Iiprotein zeVital zenza imveliso ye-collagen yenkomo equlathe i-carbs ezi-0 kunye ne-17 gram yeprotheni kwisibini ngasinye (iigram ezingama-20), ngelixa uPhando lwezeMidlalo lubonelela ngemveliso efanayo ene-0 carbs kunye ne-10 gram yeprotini nge-scoop (11 gram).

Uninzi lwe-collagen protein powders luqinisiwe nge-chain-triglycerides (MCTs), engamafutha atholakala kukutya okufana neoyile yekhokhonathi.

Ii-MCTs zigaywa ngokulula kwaye zifunxwe, zibonelela ngomzimba wakho ngomnye umthombo wombane-ngakumbi xa uthintela kakhulu ii-carbs, njengokutya kweketo ().

Umzekelo, i-scoop enye (i-17 gram) yale mveliso yi-Perfect Keto ibonelela nge-1 gram yee-carbs, i-10 gram yeprotini kunye ne-4 gram yeoyile evela kwi-MCTs.

Isishwankathelo I-Collagen protein powders, ethathwe kwizicwili zezilwanyana kunye neentlanzi, inokubonelela ngezibonelelo ezizodwa zempilo. Ezinye ziqiniswe nge-MCTs, ezixhamla abo balandela ukutya kwe-keto.

5. Iiprotheyini zesoya zenze ikheswa

Iimbotyi zesoya ziluhlobo lweembotyi eziphakamileyo ngokwendalo kwiiproteni.

I-Soy protein powder yenziwa ngokugaya iimbotyi zesoya kwisidlo kwaye emva koko zenze iiproteni zesoya zenze ikheswa, equlathe i-90-95% yeeproteni ngokobunzima kwaye phantse ikhululekile kwiicarbs ().

Gcina ukhumbula ukuba ngamanye amaxesha abavelisi bongeza iswekile kunye nezinongo ezinokuthi zibe negalelo kwiikhabhathi ezingafunekiyo.

Umzekelo, le proteni ye-vanilla ene-vanilla ene-flavour yokwahlulahlula imveliso NGOKWEMidlalo ibambe iigramu ezili-13 zee-carbs kunye ne-25 yeeprotein nge-scoop (45 gram).

Inketho ebhetele yile mveliso engathandekiyo yinkampani enye, ene-0 carbs kunye ne-20 gram yeprotheni nge-scoop (24 gram).

Isishwankathelo Ngenxa yokuba ngokwendalo iphezulu kwiiproteni, isoya yenza iprotein enkulu yomgubo. I-powders engathandekiyo iphantse ayinayo i-carbs kwaye igcwele iiprotein, nangona iintlobo ezinencasa zinokuphakama kwii-carbs ngenxa yeswekile kunye neencasa.

6. I-Pea Protein Yikhethe

I-ertyisi lolunye uhlobo lweembotyi eziqulathe ubungakanani beprotein ().

Ifana neprotein ye-soy yodwa, ipea protein umgubo wenziwa ngokugaya ii-ertyisi ezomisiweyo zibe ngumgubo kwaye ukhuphe i-carbs, ushiye umgubo odwa.

Abavelisi bahlala bongeza iswekile- kwaye ngenxa yoko ii-carbs- ukwandisa ukubambeka.

Umzekelo, le protein ye-ertyisi ikhethiweyo yodwa ngoku iipakethi zemidlalo ezi-9 gram ze-carbs kunye ne-24 gram yeprotheni nge-scoop nganye (44 gram).

Kwelinye icala, enye i-scoop (33 gram) yenguqulo engathandekiyo iqulethe i-1 gram ye-carbs ecaleni kwe-24 gram yeprotheni.

Isishwankathelo I-Pea protein powder, ephantsi kakhulu kwi-carbs, ikunika i-protein enkulu-kodwa qaphela iintlobo ezikhethiweyo, njengoko zihlala zihlala zi-carbs ezininzi.

7. Iiprotheyini zerayisi zahlule

Iiprotheyini zerayisi yiprotein eyaziwayo esekwe kwizityalo, ngakumbi kuba yi-hypoallergenic - ethetha ukuba akunakulindeleka ukuba ibangelwe kukungabikho komzimba.

Uninzi lweeprotein powders zeerayisi ziqulathe i-80% yeeprotein ngokobunzima, ngaphantsi kwaleyo yesoya okanye ipea protein ().

Ngelixa irayisi ityebe kakhulu kwi-carbs, irayisi yeprotheni yomgubo yenziwa ngokunyanga irayisi emdaka ngee-enzymes ezibangela ukuba ii-carbs zahlukane neeproteni.

Umzekelo, le mveliso yetshokholethi inencasa yemveliso yomgubo evela kwiNutriBiotic iqulethe nje iigram ezi-2 zee-carbs kodwa i-11 yeeprotheyini ngecephe lomgubo (16 gram).

Le nkampani inye ikwabonelela ngomgubo ocoliweyo we-rice kunye ne-2 gram ye-carbs kunye ne-12 gram yeprotini ngecephe lomgubo (15 gram).

Isishwankathelo I-Rice protein powder iyamangalisa i-carb ephantsi ngenxa yokuba i-carbs kule ngqolowa eqhelekileyo ikhutshwe kwiiprotheni.

Ungayongeza njani incasa kwiimveliso ezingathandekiyo

Ukuba uphuma isilwanyana esingathandekiyo- okanye iprotein esekwe kwisityalo, kukho iindlela ezininzi zokwenza ukuba zibe nencasa.

Oku kubandakanya:

• Yongeza ixabiso elincinci le-cocoa powder.
• Hlanganisa umgubo kwiziphuzo eziphantsi kweekhalori njengobisi lwe-almond okanye ukuxuba okuxutyiweyo.
• Gquba iisiraphu ezingenashukela.
• Spoon kwizithambisi ezingezizo ezenziweyo ezinje ngeSplenda okanye iiswiti zendalo, kubandakanya i-stevia okanye i-monk yeziqhamo zeziqhamo.
• Hlanganisa ixabiso elincinci leprotheni engathandekiyo kunye neesobho, i-stews okanye i-oatmeal.
• Hlanganisa i-pudding mixes engenashukela.
• Yongeza incasa yendalo okanye iziqholo, ezinje ngesinamon.

Isishwankathelo Zing upowders wakho weprotein ongathandekiyo ngeswiti kunye neziqholo, okanye uzame ukuzongeza kwizitya ezahlukeneyo.

Umgca osezantsi

Iiprotein powders yindlela elula kwaye eyahlukileyo yokuxhasa ukutya kwakho.

Uninzi lusezantsi kwiicarbs okoko zikhutshwe ngexesha lenkqubo yokuvelisa.

Iiprotein zobisi-Whey kunye ne-casein- kunye neeproteni zamaqanda zezinye zezona zinto ziphantsi kakhulu ze-carb kunye ne-keto-friendly protein powders, ngelixa iiproteni ze-collagen zihlala zingenayo i-carbs kodwa zineprotein encinci kune-Whey okanye iintlobo zamaqanda.

Iiprothini zeeproteni ezisekwe kwizityalo ezenziwe ngesoya, ii-ertyisi okanye irayisi nazo zenza impilo entle ye-carb ephantsi.

Ngelixa iinguqulelo ezinencasa zezi powders zihlala zinee-carbs ezininzi, iinguqulelo ezingathandekiyo ziqulathe phantse akukho nanye.

Konke kuzo zonke, kulula ukukhetha kwiiprotheni ezininzi zeepowder ukulungiselela i-carb yakho ephantsi okanye ukutya kwe keto ngokusekwe kukhetho kunye neenjongo zakho.