Izinhlobo Ezihamba Phambili Zamaphrotheni Powder

-Delile

• Yini ama-protein we-powder?
• 1. Amaphrotheni we-Whey
• 2. Casein Amaphrotheni
• 3. Amaprotheni Eqanda
• 4. Ipea Amaphrotheni
• 5. Hemp Amaphrotheni
• 6. Amaphrotheni eRice Rice
• 7. Amaphrotheni Ahlanganisiwe Wezitshalo
• Yimaphi Amaphrotheni Angcono Kakhulu?
• Ngokuzuza Kwemisipha
• Okwehlisa Isisindo
• Okwe-Vegetarians kanye ne-Vegans
• Okusemqoka

Amaphrotheni izimpushana zithandwa kakhulu kubantu abazi impilo.

Kunezinhlobo eziningi zeprotheni powder ezenziwe ngemithombo ehlukahlukene.

Njengoba kunezinketho eziningi kangaka, kungaba nzima ukuthola ukuthi yini ezohlinzeka ngemiphumela efanelekile.

Nazi izinhlobo ezi-7 ezinhle kakhulu zeprotheni powder.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Yini ama-protein we-powder?

Amaphrotheni izimpushana ziyimithombo egxilile yamaprotheni avela ekudleni kwezilwane noma kwezitshalo, njengobisi, amaqanda, ilayisi noma uphizi.

Kunezinhlobo ezintathu ezivamile:

• Amaprotheni agxila: Kukhiqizwa ngokukhipha amaprotheni ekudleni okuphelele kusetshenziswa ukushisa ne-asidi noma ama-enzyme. Lezi zivame ukuletha amaprotheni angama-60-80%, kuthi ama-20-40% asele akhiwe ngamafutha nama-carbs.
• Amaprotheni ahlukanisa: Inqubo yokuhlunga eyengeziwe isusa amafutha amaningi kanye ne-carbs, iqhubekise ngokugxilisa amaprotheni. Amaprotheni ahlukanisa izimpushana aqukethe amaprotheni angama-90-95%.
• Amaprotheni hydrolysates: Kukhiqizwa ngokushisa okuqhubekayo nge-asidi noma ama-enzyme - eqeda izibopho eziphakathi kwama-amino acid - ama-hydrolysates amunca ngokushesha umzimba wakho nemisipha yakho.

Ama-Hydrolysates abonakala ephakamisa amazinga e-insulin ngaphezu kwezinye izinhlobo - okungenani esimweni samaprotheni we-whey. Lokhu kungakhulisa ukukhula kwemisipha yakho kulandela ukuzivocavoca ().

Eminye impushana nayo iqiniswe ngamavithamini namaminerali, ikakhulukazi i-calcium.

Kodwa-ke, akuwona wonke umuntu ohlomulayo ngalezi powders. Uma ukudla kwakho sekuvele kunothe ngamaphrotheni asezingeni eliphakeme, kungenzeka ukuthi ngeke ubone umehluko omkhulu kwikhwalithi yakho yempilo ngokungeza iprotheni powder.

Kodwa-ke, abagijimi nabantu abahlala bephakamisa izinsimbi bangathola ukuthi ukuthatha amaprotheni powder kusiza ukukhulisa ukuzuza kwemisipha nokulahleka kwamafutha.

Amaphrotheni izimpushana nazo zingasiza abantu abalwela ukuhlangabezana nezidingo zamaprotheni ngokudla kuphela, njengabantu abagulayo, abantu abadala asebekhulile kanye nabanye abadla imifino noma imifino.

Isifinyezo Amaphrotheni izimpushana zivela emithonjeni ehlukahlukene futhi zitholakala ngezindlela eziningana. Abantu bayazisebenzisa ukukhulisa ubukhulu bemisipha, bathuthukise ukwakheka komzimba jikelele futhi basize ukuhlangabezana nezidingo zabo zamaprotheni.

1. Amaphrotheni we-Whey

Amaprotheni we-Whey avela ebisi. Kuyinto ewuketshezi oluhlukaniswa nemikhawulo ngesikhathi senqubo yokwenza ushizi. Inamaprotheni amaningi kodwa futhi ine-lactose, ushukela wobisi abantu abaningi ababa nobunzima bokugaya.

Ngenkathi i-whey protein concentrate igcina i-lactose ethile, inguqulo ehlukanisayo iqukethe okuncane kakhulu ngoba iningi lalo shukela wobisi ulahlekile ngesikhathi sokulungiswa.

I-Whey igaya ngokushesha futhi icebile ngama-amino acid (BCAAs) ama-branched-chain. ILeucine, enye yalawa ma-BCAA, idlala indima enkulu ekukhuthazeni ukukhula kwemisipha nokululama ngemuva kokuzivocavoca umzimba nokuqina (,).

Lapho ama-amino acid egaywa futhi efakwa egazini lakho, atholakala nge-muscle protein synthesis (MPS), noma ukwakhiwa kwemisipha emisha.

Ucwaningo lwembula ukuthi iprotheni ye-whey ingasiza ekwakheni nasekugcineni isisindo somzimba, isize abagijimi ukuthi balulame ekuzivocavoca okunzima futhi bandise amandla emisipha ekuphenduleni ukuqeqeshwa kwamandla (,,,,,).

Ucwaningo olulodwa ezinsizweni lukhombise ukuthi iprotheni yama-whey inyuse ama-MPS ama-31% ngaphezulu kweprotheni yesoya kanye ne-132% ngaphezulu kweprotheni ye-casein elandela ukuvivinya umzimba ().

Kodwa-ke, ucwaningo lwamasonto ayi-10 lwakamuva luthole ukuthi abesifazane be-postmenopausal banempendulo efanayo ekuqeqesheni ukumelana noma ngabe bathatha iprotheni ye-whey noma i-placebo ().

Ezinye izifundo ezinesisindo esijwayelekile, abantu abakhuluphele ngokweqile nabakhuluphele kakhulu ziphakamisa ukuthi amaprotheni we-whey angathuthukisa ukwakheka komzimba ngokunciphisa isisindo samafutha nokwandisa isisindo esinciphile (,,).

Ngaphezu kwalokho, i-whey protein ibonakala inciphisa isifiso sokudla okungenani ezinye izinhlobo zamaprotheni (,,,,).

Ucwaningo olulodwa lunikeze amadoda anciphile izinhlobo ezine ezahlukahlukene zokudla kwamaprotheni oketshezi ngezinsuku ezihlukile. Ukudla kwe-whey-protein kuholele ekwehleni okukhulu kwesifiso sokudla kanye nokwehliswa okukhulu kokudla kwekhalori esidlweni esilandelayo ().

Olunye ucwaningo lukhombisa ukuthi i-whey protein nayo inganciphisa ukuvuvukala futhi ithuthukise izimpawu ezithile zezempilo yenhliziyo kubantu abakhuluphele ngokweqile nabakhuluphele (,,).

Isifinyezo Amaprotheni we-Whey agaywa ngokushesha, ahlinzeka ngokukhuphuka okusheshayo kwama-amino acid angasiza ukukhulisa isisindo namandla. Kunganciphisa nokudla futhi kukhuthaze ukulahleka kwamafutha.

2. Casein Amaphrotheni

Njenge-whey, i-casein yiprotheni etholakala obisini. Kodwa-ke, i-casein iyagaywa futhi ifakwe kancane kancane.

I-Casein yakha ijeli lapho ihlangana ne-asidi yesisu, yehlisa ijubane ukukhipha isisu futhi ibambezele ukumuncwa kwegazi lakho ngama-amino acid.

Lokhu kubangela ukuvezwa kancane kancane kwemisipha yakho kuma-amino acid, kunciphise izinga lokuwohloka kwamaprotheni emisipha (22).

Ucwaningo lukhombisa ukuthi i-casein isebenza kangcono ekwandiseni ama-MPS namandla kune-soy soy kanye ne-protein - kepha incane kune-whey protein (,,,,,).

Kodwa-ke, isifundo esisodwa emadodeni akhuluphele kakhulu siphakamisa ukuthi lapho amakhalori evinjelwe, i-casein ingaba nomphetho ngaphezu kwesondo ekuthuthukiseni ukwakheka komzimba ngesikhathi sokuqeqeshwa kokumelana ().

Isifinyezo I-Casein yiprotheni yobisi egaya kancane enganciphisa ukuwohloka kwamaprotheni futhi ikhuthaze ukukhula kwemisipha nokulahleka kwamafutha ngesikhathi sokuvinjelwa kwekhalori.

3. Amaprotheni Eqanda

Amaqanda angumthombo omuhle kakhulu wamaprotheni asezingeni eliphakeme.

Kukho konke ukudla okuphelele, amaqanda anesilinganiso esiphakeme kakhulu se-amino acid esilungisiwe sokugaywa kwamaprotheni (PDCAAS).

Lesi silinganiso yisilinganiso sekhwalithi yamaprotheni nokugayeka kokudla ().

Amaqanda futhi angokunye kokudla okuhle kakhulu ekwehliseni isifiso sokudla futhi akusize uhlale ugcwele isikhathi eside (,).

Kodwa-ke, ama-powders amaqanda amaqanda enziwa ngokwamaqanda abamhlophe kunamaqanda aphelele. Yize ikhwalithi yamaprotheni ihlala ihle kakhulu, ungathola ukugcwala okuncane ngoba izikhupha ezinamafutha aphezulu zisusiwe.

Njengayo yonke imikhiqizo yezilwane, amaqanda angumthombo ophelele wamaprotheni. Lokho kusho ukuthi banikela ngawo wonke ama-amino acid ayisishiyagalolunye abalulekile umzimba wakho ongeke uzenzele wona.

Ngaphezu kwalokho, amaprotheni amaqanda angowesibili kuphela ukuba ngumthombo ophakeme we-leucine, i-BCAA edlala indima enkulu kwezempilo yemisipha (31).

Khumbula ukuthi amaprotheni amhlophe okweqanda awakafundwa kangako njenge-whey noma i-casein.

Kwesinye isifundo, kukhombise amandla amancane okunciphisa isifiso kunamaprotheni we-casein noma ipea lapho kudliwe ngaphambi kokudla ().

Kwesinye, abasubathi besifazane abathatha amaprotheni amhlophe okweqanda bathola ukuzuza okufanayo ngobuningi obukhulu namandla emisipha njengalezo ezengeza nge-carbs ().

Amaprotheni amhlophe amaqanda angaba yisinqumo esihle kubantu abanezifo zomzimba zobisi abakhetha isengezo esisuselwa kumaprotheni ezilwane.

Isifinyezo Amaprotheni amhlophe okweqanda anekhwalithi ephezulu futhi agayeka kalula - yize kungahle kungakugcini uzizwe ugcwele njengamanye ama-protein powders.

4. Ipea Amaphrotheni

Ipea protein powder idume kakhulu kubantu abadla imifino kuphela, ama-vegans kanye nabantu abane-allergies noma ukuzwela kubisi noma amaqanda.

Yenziwe ngophizi ohlukaniswe ophuzi, imidumba ene-fiber ephezulu eqhosha ngakho konke ngaphandle kwama-amino acid abalulekile.

Ipea protein nayo icebe kakhulu kuma-BCAAs.

Ucwaningo lwamagundane luthi amaprotheni e-pea amuncwa kancane kunamaprotheni we-whey kepha ashesha kune-casein. Amandla ayo okubangela ukukhishwa kwamahomoni amaningana okugcwala angaqhathaniswa nalawo amaprotheni obisi ().

Ocwaningweni lwamasonto ayi-12 emadodeni ayi-161 enza ukuqeqeshwa kokumelana, labo abathathe ama-ounces ayi-1.8 (50 amagremu) we-pea protein nsuku zonke babona ukwanda okufanayo kobukhulu bemisipha njengalabo abadla inani elifanayo le-whey protein nsuku zonke ().

Ngaphezu kwalokho, ucwaningo luveze ukuthi abantu namagundane abanomfutho wegazi ophakeme babhekana nokwehla kula mazinga aphakeme lapho bethatha i-pea protein supplements ().

Yize i-pea protein powder ikhombisa isithembiso, kudingeka olunye ucwaningo lwekhwalithi ephezulu ukuqinisekisa le miphumela.

Isifinyezo Ngenkathi izifundo zilinganiselwe, ipea protein ingakhuthaza ukugcwala futhi inyuse ukukhula kwemisipha ngempumelelo njengamaprotheni asuselwa ezilwaneni.

5. Hemp Amaphrotheni

I-Hemp protein powder kungenye isengezo esisekelwe ezitshalweni esithola ukuthandwa.

Yize i-hemp ihlobene nensangu, iqukethe kuphela inani lokulandelela lengxenye ye-psychoactive THC.

I-Hemp icebile ngama-omega-3 fatty acids anenzuzo nama-amino acid amaningana abalulekile. Kodwa-ke, ayithathwa njengeprotheyini ephelele ngoba inamazinga aphansi kakhulu ama-amino acid lysine ne-leucine.

Ngenkathi ucwaningo oluncane lukhona kuphrotheni ye-hemp, kubonakala sengathi ngumthombo wamaprotheni wezitshalo ogaywe kahle ().

Isifinyezo I-Hemp protein iphakeme kuma-omega-3s futhi kubonakala sengathi iyagayeka kalula. Kodwa-ke, kuphansi kuma-amino acid abalulekile i-lysine ne-leucine.

6. Amaphrotheni eRice Rice

Amaphrotheni izimpushana ezenziwe ngelayisi elinsundu kade zaba khona isikhathi esithile, kepha ngokuvamile zibhekwa njengezingaphansi kwamaphrotheni enamasondo okwakha imisipha.

Yize amaprotheni erayisi aqukethe wonke ama-amino acid abalulekile, liphansi kakhulu ku-lysine ukuthi libe yiprotheni ephelele.

Akukho ucwaningo oluningi mayelana ne-rice protein powder, kodwa isifundo esisodwa saqhathanisa imiphumela yelayisi nama-whey powders ngokulingana, izinsizwa.

Ucwaningo lwamasonto ayisishiyagalombili lukhombisile ukuthi ukuthatha ama-1.7 ounces (48 amagremu) elayisi noma ama-whey protein nsuku zonke kuholele kuzinguquko ezifanayo ekwakhekeni komzimba, emisipheni nasekululameni ().

Kodwa-ke, kudingeka olunye ucwaningo ngamaprotheni erayisi ansundu.

Isifinyezo Ucwaningo lwakuqala nge-brown rice protein protein lukhombisa ukuthi lungaba nemiphumela ezuzisayo ekwakhekeni komzimba. Kodwa-ke, iphansi ku-amino acid lysine ebalulekile.

7. Amaphrotheni Ahlanganisiwe Wezitshalo

Amanye ama-powders we-protein aqukethe inhlanganisela yemithombo yezitshalo ukuhlinzeka umzimba wakho ngawo wonke ama-amino acid abalulekile. Amaprotheni amabili noma ngaphezulu alandelayo avame ukuhlanganiswa:

• Irayisi elinsundu
• Ipea
• Hemp
• I-Alfalfa
• Imbewu yeChia
• Imbewu yefilakisi
• I-artichoke
• I-Quinoa

Ngenxa yengxenye yokuqukethwe kwayo kwe-fiber ephezulu, amaprotheni ezitshalo athambekele ekugayeni kancane kunamaprotheni ezilwane. Yize lokhu kungahle kungabi yinkinga kubantu abaningi, kungakhawulela ama-amino acid umzimba wakho ongawasebenzisa ngokushesha ngemuva kokuzivocavoca.

Ucwaningo olulodwa oluncane lunikeze izinsizwa eziqeqeshwe ukumelana nama-ounces ayi-2.1 (60 amagremu) we-whey protein, inhlanganisela ye-pea-rice protein noma i-pea-rice blend enama-enzyme wokungezelela ukusheshisa ukugaya ().

I-powder enezelwe nge-enzyme yayiqhathaniswa ne-whey protein ngokuya ngejubane lapho ama-amino acid avela khona egazini.

Isifinyezo Amaphawuda amaningi aqukethe inhlanganisela yamaprotheni ezitshalo. Ukungeza ama-enzyme kulezi zingxube zeprotheni yezitshalo kungakhuphula ukugayeka kwawo nokumunca.

Yimaphi Amaphrotheni Angcono Kakhulu?

Yize wonke ama-powders wamaphrotheni ehlinzeka ngomthombo ogxilile wamaprotheni, izinhlobo ezithile zingasebenza kangcono ekunikezeni umzimba wakho lokho okudingayo.

Ngokuzuza Kwemisipha

Ucwaningo luqinisekise njalo ikhono lamaprotheni we-whey ukukhuthaza ubukhulu bemisipha nokubuyiselwa. Ngenkathi ukugxila kwe-whey kushibhile kunokuhlukaniswa kwe-Whey, kuqukethe amaprotheni amancane ngesisindo.

Nazi iziphakamiso ezimbalwa zama-whey protein powders:

• I-Optimum Nutrition Whey Protein: Le protein ye-whey ihlukanisa kanye ne-concentrate inikeza ama-24 amagremu wamaprotheni nama-5.5 amagremu ama-BCAAs ngokusebenza ngakunye.
• I-EAS 100% Whey Protein: Le whey protein concentrate ihlinzeka ngamagremu angama-26 wamaprotheni kanye no-6.3 amagremu ama-BCAA ngokusebenza ngakunye.
• Dymatize Nutrition Elite Whey Protein: Lokhu kuhlanganiswa okuhlangene nokuhlukanisa kunika amagremu angama-24 wamaprotheni nama-5 amagremu ama-BCAAs nge-scoop ngayinye.

Okwehlisa Isisindo

I-Casein protein, i-whey protein noma inhlanganisela yalokhu kungaba yisengezo esihle kakhulu samaprotheni sokukhuthaza ukugcwala nokulahleka kwamafutha:

• I-Jay Robb Grass-Fed Whey Protein: Le protein ye-whey ihlukanisa amaphakethe ama-25 amagremu wamaprotheni nge-scoop ngayinye.
• I-Optimum Nutrition 100% Casein Protein: Le protein ye-casein inikeza amagremu angama-24 wamaprotheni nge-scoop ngayinye.
• I-EAS Whey + Casein Protein: Le nhlanganisela yama-whey ne-casein protein igxila ngama-20 gramu wamaprotheni nge-scoop ngayinye.

Okwe-Vegetarians kanye ne-Vegans

Nawa ama-powders ambalwa asezingeni eliphakeme aqukethe amaprotheni ezitshalo angama-100% -vegan wezitshalo:

• I-Vega One All-in-One Nutritional Shake: Le nhlanganisela ye-pea protein, imbewu yefilakisi, i-hemp nezinye izithako zinama-gramu angama-20 wamaprotheni nge-scoop ngayinye.
• I-MRM Veggie Elite: Le nhlanganisela ye-pea protein ne-protein erayisi ensundu enama-enzyme wokugaya we-vegan ikhiqiza ama-24 amagremu wamaprotheni nge-scoop ngayinye.

Isifinyezo Kungcono ukhethe i-protein powder ngokuya ngokuncamelayo kokudla kwakho, ukubekezelelana kokudla kanye nezinhloso zezempilo nempilo.

Okusemqoka

Amaphrotheni izimpushana anganikeza amaprotheni asezingeni eliphakeme ngendlela egxilile, elula.

Yize kungewona wonke umuntu odinga izithasiselo ze-protein powder, angakusiza uma uqeqesha amandla noma ungakwazi ukuhlangabezana nezidingo zakho zamaprotheni ngokudla wedwa.

Uma ubheka phezulu ekudleni amaprotheni, zama omunye wale mikhiqizo namuhla.