Ingabe Amabha Amaprotheni Anempilo Ngempela?

-Delile

• Ngakho-ke, Ingabe Amabha Amaphrotheni Amabi Noma Ahle?
• Amathiphu Okukhetha Ibha Lamaphrotheni Anempilo
• Buyekeza kwe-

Amabha amaprotheni abekade enzelwa kuphela abafana be-mega-muscular egumbini lesisindo. Kodwa njengoba abesifazane abaningi ngokwengeziwe befuna ukwandisa ukudla kwabo amaprotheni, ama-protein bars abe yisisekelo se-bottom-of-the-purse kwalasha.

Ingabe yinto enhle leyo? Sangena ocwaningweni futhi sakhuluma nochwepheshe abaphezulu ukuze sithole lonke iqiniso mayelana nama-protein bar.

Ngakho-ke, Ingabe Amabha Amaphrotheni Amabi Noma Ahle?

Ubuhle: Okokuqala, kukhona iphrotheni. "Amaphrotheni yi-macronutrient ebalulekile kubo bonke abantu besifazane," kusho uKylene Bogden, M.S., R.D.N., C.S.S.D., isazi sokudla okunempilo esibhalisiwe ne-Cleveland Clinic Center for Functional Medicine. Amaprotheni abalulekile hhayi kuphela emusipheni omzimba omncane, kodwa nasezingeni lakho lokunciphisa umzimba, amazinga okusutha, kanye nempilo yehomoni. Ukubuyekezwa okuphelele kowezi-2015 ku I-Physiology esetshenzisiwe, Ukudla okunomsoco, neMetabolism ikhuthaza abantu, ikakhulukazi labo abasebenzela ukuthuthukisa ukwakheka komzimba wabo (isilinganiso samafutha omzimba nemisipha), ukuthi badle phakathi kwama-25 no-35 amagremu wamaprotheni ngaso sonke isikhathi sokudla.

Kodwa-ke, ucwaningo lushicilelwe ku- Ijenali yaseMelika Yezempilo Yomtholampilo kukhombisa ukuthi iningi labesifazane alisondeli kulo mkhawulo ofanele. Ngemuva kwakho konke, noma ngabe sikulungele kangakanani ukudla, asihlali sinesikhathi sokucabanga kusengaphambili ukuchitha ngeSonto ntambama sishaya amathani wokudla okupakishwe amaprotheni, okulungele ukudliwa nokudla okulula-kulandelwa ngokukuhlukanisa iziqukathi ngazinye (kanye nokuzigcina zibanda!) bese uzihudula usuku lonke (bese uzifudumeza futhi).

Lokhu yikho kanye okwenza amabha amaprotheni akhange kangaka. Akukho ukulungiswa noma ifriji okudingekayo, ngakho-ke uma unendlela yokuphila esebenzayo, yokubamba futhi uhambe, bayindlela enhle yokuqinisekisa ukuthi ukudla kwakho kwamaprotheni kuhlala ku-point kulo lonke usuku. "Enye yezinzuzo ezinkulu zamabha amaprotheni yinto elula," kusho uBogden. "Zilungele ukuphila okumatasa kwabesifazane, futhi zingabasiza ukuthi bathole imisoco abebengeke bakwazi ukuyithola ngenye indlela."

Uma sikhuluma ngezakhi zomzimba, lokho kufaka phakathi ama-carbs adingekayo, amafutha kanye ne-fiber, konke okusebenza ngokuhambisana namaprotheni ukukhulisa ukutholakala kwe-amino acid emisipheni yakho, kusize ukwaneliseka, futhi kugcine amandla akho ephezulu, kusho isazi sokudla esibhalisiwe uBetsy Opyt, RD, I-CDE, umsunguli weBetsy's Best. "Ukudla kuwuphethiloli womzimba wakho. Uma ungahleleli ukudla okulula noma ukudla usuku lonke, khona-ke ukuthola amandla okusebenzisa amandla nge-spin spin ntambama kungaba yinselelo," esho, ebona ukuthi inhlanganisela ye-carbs namaprotheni futhi kubalulekile ekululameni kokuzivocavoca. Yingakho abesifazane abaningi bephendukela kuma-protein bar njengokudla kwangaphambi nangemuva kokujima.

Ububi: “Eminye imigoqo yamaprotheni inamagremu angaphezu kuka-30 kashukela nama-kilojoule amaningi kune-candy bar,” kusho isazi sokudla kwezemidlalo esigunyazwe yibhodi uGeorgie Fear, R.D., C.S.S.D., umbhali wencwadi ethi Imikhuba Emile Yokulahlekelwa Isisindo Sempilo Yonke. Okwamanje, ezinye zigcwele okunzima ukusho, izithako ezenziwe elebhu njengamafutha we-hydrogenated (funda: amafutha we-trans), isiraphu yommbila ephezulu-fructose, umbala wokudla, ushukela wokufakelwa, iziphuzo ezinoshukela, nezinye izithasiselo ezixhunywe impilo engaphansi kwe-stellar, kusho uBogden.

Amathiphu Okukhetha Ibha Lamaphrotheni Anempilo

Bheka uhlu lwezithako: Lokhu kumele unqume kahle ukuthi udlani, ngakho-ke ungathembeli kumalebula angaphambili kwephakeji ukwenza isinqumo sakho. "Ungacabangi ngisho nokuqukethwe kwamaprotheni noma okunamafutha uze uqinisekise ukuthi i-bar yenziwe ngezithako ezenzelwe wena ozibonayo," kusho uBogden. Isibonelo, i-CLIF Bar yenza imikhiqizo ehlukahlukene, kusukela kubha yayo ye-BUILDER'S Protein Bar kuya ku-Organic Trail Mix Bar, isebenzisa izithako ezifana ne-oats egoqiwe nebhotela lamantongomane-kanye namafutha ayingxenye ye-hydrogenated noma isiraphu yommbila we-fructose ephezulu. I-ALOHA yenza amabha amaprotheni we-vegan nawo ahlanzeke kakhulu.

Yazi inhloso yakho: Ngaphezu kokuhlola izithako, kubalulekile ukuthi unake amaprotheni, amafutha, i-carbs, ushukela kanye ne-fiber-yize inani elifanele ngalinye ngalinye lincike kulokho okulindele ukukuthola kubha yakho. "Uma uyisebenzisa njengomthombo wakho oyinhloko wamaprotheni, khona-ke ngokuqinisekile ufuna ibha enamagremu angu-10 amaprotheni," kusho u-Fear. "Ngizama ukuthola abanoshukela omncane ukuze uthole ukudla okulula okuhambayo noma ukudla okulula ngaphambi kokulala. Kodwa-ke, uma usebenzisa ibha ngesikhathi sokugijima, ushukela uwumthombo otholakala kalula wophethiloli osheshayo ngakho-ke izikhumba zezithelo noma amabha asekelwe izithelo azikho '. akuwona umbono omubi." Uma ufuna ukululama ngemva kokujima noma amandla aqhubekayo (ukuze uhambe uhambo olude, mhlawumbe) khetha ibha enamagremu angaba ngu-30 ama-carbohydrate, njengoba i-carb ephansi ingeke ikuphethisele nawe, uyanezela. . amafutha agcwele abe ngaphansi kwamagremu angu-5) kanye nesamba sefayibha phakathi kuka-3 no-5 amagremu, okuzokwengeza kumphumela wokulamba kwebha yakho.

Yenza ibha yakho yamaprotheni: Awukutholi kahle okufunayo esitolo sokudla sezempilo noma emakethe yangakini? Zama ukwenza amabha amaprotheni akho ngenye yalezi zokupheka ze-vegan protein bar.

Ngenhlanhla, uma uqaphela ukuthi yini engena kubha yakho nokuthi kungani uwadla, awudingi ukukhathazeka ngokweqile ngamakhalori. Phela, uma usohambweni losuku lonke, cishe uzodinga amaprotheni amaningi nama-carbs (okungase ahlanganise ama-calories angu-300-plus) kusuka kubha yakho yamaprotheni, kukhumbuza ukwesaba. Uma ufuna ukuqoqwa ntambama ehhovisi, ibha yokuxuba umzila enezinga eliphansi le-carb kanye namaprotheni cishe kuma-calories ayi-150 kuye kwangama-200, izofika lapho.

Buyekeza kwe-