Ama-7 Amaphrotheni Angcono Kakhulu Okunciphisa Isisindo

-Delile

• 1. Amaphrotheni anephunga lekhofi
• 2. Amaphrotheni we-Whey
• 3. Casein Amaphrotheni
• 4. Amaprotheni weSoy
• 5. Amaprotheni Aqiniswe Nge-Fibre
• 6. Amaprotheni Amhlophe Amaqanda
• 7. I-Pea Protein
• Amaphrotheni Impushana Yithuluzi Elilodwa Lokulahlekelwa Isisindo
• Okusemqoka

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

Izimpushana zamaphrotheni kudala zanxenxa abantu abafuna ukwakha imisipha futhi baqine.

Kepha futhi bangasiza labo abafuna ukwehlisa isisindo.

Njengendlela elula nehlwabusayo yokwengeza ukudla kwakho kwamaprotheni, lawa powders ahlinzeka ngezinzuzo eziningi zokwehlisa isisindo - njengokulawulwa kwesifiso sokudla.

Yimithombo yobisi egxile kakhulu- noma yemifino esuselwe ezitshalweni engaqukatha izithako ezengeziwe zokunciphisa isisindo futhi.

Nawa ama-powders ayi-7 amahle kakhulu wokunciphisa umzimba.

1. Amaphrotheni anephunga lekhofi

Kusukela ku-snickerdoodle kuya kwikhekhe lokuzalwa kumakhukhi nokhilimu, akukho ukushoda kwama-protein powder flavour.

Ngeza kumaphakethe we-protein-flavored powders axubekile, avame ukuba nezindawo zekhofi ezigcwele i-caffeine evuselela umzimba.

Isibonelo, le protein ene-mocha-flavored whey eyenziwe yi-Dymatize iqukethe ama-gramu angama-25 wamaprotheni kanye no-113 mg we-caffeine nge-scoop ngayinye (ama-gramu angama-36) - okungaphezulu kancane kwenkomishi yekhofi eyi-8-ounce (237-ml) ().

Ngaphezu kokunyusa umzimba, i-caffeine ibuye inyuse amandla akho ngesikhathi sokuzivocavoca, ikuvumele ukuthi ushise amanoni amaningi namakhalori ().

Lokhu kwenza ikhofi-protein ixube isidlo esilula imizuzu engama-30-60 ngaphambi kokuzivocavoca.

Ngaphezu kwalokho, amaprotheni akule mikhiqizo angakhuthaza ukuncipha kwesisindo ngokunciphisa isifiso sakho sokudla, okukuvumela ukuthi unciphise amakhalori aphelele owadlayo usuku ngalunye ().

Kodwa-ke, akuwona wonke ama-powders amaprotheni anephunga lekhofi aqukethe i-caffeine, ngakho-ke funda ilebuli yokudla ngokucophelela.

Isifinyezo Ama-powders amaningi anephunga lekhofi aqukethe i-caffeine evela ezindaweni zekhofi. Kuthathiwe ndawonye, ​​amaprotheni ne-caffeine kukhulisa ukulahleka kwesisindo.

2. Amaphrotheni we-Whey

Amaprotheni we-Whey mhlawumbe yi-protein powder ethandwa kakhulu namuhla.

I-Whey ingenye yamaprotheni obisi amabili - enye i-casein.

Ngenxa yokuthi umzimba wakho ugaya kalula futhi ubamba amaprotheni we-whey, uvame ukuthathwa ngemuva kokuzivocavoca ukwakha imisipha nokubuyiselwa.

Ngenkathi izifundo eziningi zisekela ukusetshenziswa okujwayelekile kwe-whey protein ekwakheni imisipha, abanye abaningi basikisela ukuthi kungasiza nasekunciphiseni isisindo (,).

Lo mkhiqizo we-Optimum Nutrition uqukethe amagremu angama-24 we-whey protein nge-scoop (30 gram) futhi angaxhasa kokubili ukuzuza kwemisipha nokulahleka kwamafutha.

Ukubuyekezwa kwezifundo eziyisishiyagalolunye kutholakale ukuthi abantu abakhuluphele ngokweqile noma abakhuluphele abengeza ngeprotey ye-whey balahlekelwe isisindo esiningi futhi bathola ubukhulu bemisipha kunalabo abangazange ().

Ukubuyekezwa okufanayo kubike ukuthi abasebenzisi be-whey protein nabo bathola ukuthuthuka okukhulu ekucindezelweni kwegazi, ekulawuleni ushukela wegazi kanye namazinga e-cholesterol ().

Lezi zinzuzo zokwehlisa isisindo zivela ikakhulu emandleni we-whey protein okwehlisa isifiso sokudla, okwenza uzizwe ugcwele usuku lonke (,).

Isifinyezo Ucwaningo lukhombisa ukuthi i-whey protein iyasebenza ekulawuleni isisindo, ngoba ikusiza uzizwe ugcwele isikhathi eside futhi ngaleyo ndlela unciphise ukuthanda kwakho ukudla.

3. Casein Amaphrotheni

I-Casein, elinye iprotheni yobisi, igaywa kancane kakhulu kune-whey kepha yabelana ngezici zayo eziningi zokwehlisa isisindo.

Amaprotheni e-Casein akha amakhekhe lapho evezwa esiswini sakho. Lokhu kusho ukuthi umzimba wakho uthatha isikhathi eside - imvamisa amahora angama-6-7 - ukugaya nokuwungenisa.

Kodwa-ke, izinga lokugaya kancane le-casein lingakusiza ukuthi udle kancane ngokunciphisa isifiso sakho sokudla ().

Kwesinye isifundo emadodeni angama-32 kudliwe isiphuzo se-carbohydrate noma i-casein, i-whey, iqanda noma iprotheni imizuzu engu-30 ngaphambi kokudla ukudla okungavinjelwe. Abaphenyi baqaphele ukuthi i-casein ibinomthelela omkhulu ekugcwaleni futhi yaholela emakhalori ambalwa asetshenzisiwe ().

Kodwa-ke, akuzona zonke izifundo ezivumayo.

Ocwaningweni oluhlukile, abantu abadle amaprotheni ama-whey imizuzu engama-90 ngaphambi kokudla endaweni yokudlela babenendlala encane futhi badla amakhalori ambalwa kunalabo abadla i-casein ().

Le miphumela iphakamisa ukuthi i-casein ingahle ibe phezulu kune-whey protein kuphela uma ithathwa i-30 esikhundleni semizuzu engama-90 ngaphambi kokudla. Kodwa-ke, kudingeka olunye ucwaningo ukuqhathanisa i-casein ne-whey namanye ama-powders we-protein.

ICasein futhi iwumthombo omkhulu we-calcium.

Isibonelo, le-casein protein powder nge-Optimum Nutrition iqukethe ama-60% wenani lakho lansuku zonke le-calcium nge-scoop ngayinye (34 amagremu).

Izifundo eziningi zokubuka zixhumanise ukudla okuphezulu kwe-calcium nesisindo somzimba esezansi, yize lo mphumela ungakaqapheli kuzilingo ezilawulwa ngokungahleliwe - indinganiso yegolide yobufakazi besayensi (,,,).

Isifinyezo I-Casein protein ingakusiza wehlise isisindo ngokulawula amazinga endlala. Okuqukethwe kwayo okuphezulu kwe-calcium nakho kungasiza ekunciphiseni isisindo.

4. Amaprotheni weSoy

Amaprotheni weSoy angenye yamaprotheni ambalwa asuselwa ezitshalweni aqukethe wonke ama-amino acid ayisishiyagalolunye adingekayo empilweni yomuntu.

Njengalokhu, kungumthombo osezingeni eliphakeme wamaprotheni akhanga kuma-vegans noma kulabo abangakwazi ukubekezelela amaprotheni obisi.

Kuboniswe ukuthi kunomthelela ekudleni.

Kwesinye isifundo, abesilisa banikezwe i-pizza ihora elilodwa ngemuva kokudla amaprotheni we-Whey, soy noma amaqanda amhlophe ().

Yize i-whey protein yayihlotshaniswa nokwehliswa okukhulu kwesifiso sokudla, i-soy yayisebenza kangcono kunamaprotheni amhlophe eqanda ekwehliseni isifiso sokudla nokunciphisa inani lama-calories asetshenzisiwe.

Iphrotheni yeSoy nayo ikhonjisiwe ukuthi izuzise abesifazane.

Ucwaningo olulodwa olwenziwe ngokungahleliwe lwalunabesifazane be-postmenopausal abathatha amagremu angama-20 wesiphuzo se-soy noma se-casein nsuku zonke izinyanga ezintathu ().

Leli inani elifanayo lamaprotheni we-soy atholakala ku-EAS soy protein powder eyodwa.

Labo abadla isoya balahle amafutha amaningi esiswini kunalawo okuphuza i-casein, yize umehluko ubungabalulekanga ().

Ngokufanayo, olunye ucwaningo kwabesilisa nabesifazane luthole ukuthi amaprotheni wesoya ayefaniswa nezinye izinhlobo zamaprotheni zokwehlisa isisindo lapho esetshenziswa njengengxenye yohlelo lokufaka ukudla okunekhalori eliphansi (17).

Isifinyezo I-Soy protein yiprotheni esekwe ezitshalweni ekhonjiswe ukukhulisa ukwehla kwesisindo ngokuqhathaniswa namaprotheni asuselwa kubisi njenge-casein.

5. Amaprotheni Aqiniswe Nge-Fibre

Ukudla okususelwa ezitshalweni ezifana nemifino, izithelo, okusanhlamvu kanye nokusanhlamvu kuyimithombo engcono kakhulu yefayibha yokudla ().

Izinzuzo zokuthola i-fiber eyanele ekudleni kwakho zifaka ukujwayelekile ukuhamba kwamathumbu, ukwehlisa amazinga e-cholesterol, ukulawula ushukela wegazi kubantu abanesifo sikashukela sohlobo lwe-2 nokuthola isisindo esinempilo (,,).

Njengeprotheyini, i-fiber ikhonjisiwe yokwehlisa ukudla - nesisindo somzimba njengomphumela ().

Ngeshwa, i-fiber eningi - uma kungeyona yonke - iyasuswa ngesikhathi kwenziwa i-protein-based protein powder.

Kodwa-ke, amanye ama-powders asezitshalweni asekelwe ezitshalweni aqiniswa nge-fiber. Imikhiqizo enjalo ihlanganisa imithombo eminingi yamaprotheni, njenge-pea, ilayisi, imbewu ye-chia nobhontshisi we-garbanzo.

Ngokubambisana, iphrotheni nefayibha kudala umphumela wokusebenzisana osiza ukwehla kwesisindo ngaphezu kwezithako ngazinye.

Bheka izinhlanganisela zamaprotheni ezixubene nezitshalo eziqukethe ngaphezu kuka-5 amagremu we-fiber ngokukhonza ngakunye.

Isibonelo, i-43-gram ngayinye yokufakwa kokudla kwe-Fit nge-Garden of Life ipakisha ama-28 amagremu wamaprotheni avela emithonjeni ehlukahlukene yezitshalo eceleni kwama-gramu ayi-9 we-fiber.

Ngokufanayo, le-powder powder evela ku-Orgain iqukethe amagremu ama-21 wamaprotheni kanye no-7 amagremu we-fiber kuwo wonke ama-scoops amabili (46 amagremu).

Isifinyezo I-fiber yokudla inezinzuzo eziningi zezempilo, kufaka phakathi ukulahleka kwesisindo. Amaprotheni amaningi ahlanganisiwe asuselwa ezitshalweni aqiniswe ngefayibha ngezinzuzo ezengeziwe zokwehlisa isisindo.

6. Amaprotheni Amhlophe Amaqanda

Uma ungathandi noma ungakwazi ukubekezelela amaprotheni obisi, amaprotheni amaqanda amhlophe kungenye indlela enhle.

Ngenkathi izakhamzimba ezibalulekile zamaqanda zitholakala ku-isikhuphasha, amaprotheni amhlophe amaqanda enziwa kuphela kwabamhlophe - njengoba igama liphakamisa ().

Idalwe ngokucubungula amhlophe amaqanda enkukhu aphelelwe ngamanzi abe yimpuphu.

Imikhiqizo yamaprotheni amhlophe amaqanda - njengalena yeNOW Sports - yenza inqubo ebizwa nge-pasteurization.

Lokhu kuvimbela Salmonella futhi isebenze iphrotheni ebizwa nge-avidin, ebopha ne-B vitamin biotin futhi ivimbe ukumuncwa kwayo ().

Umthelela wokwehlisa isifiso samaprotheni amhlophe amaqanda awunamandla njengaleyo we-whey noma we-casein - kepha ucwaningo lusasikisela ukuthi kungakusiza ukuthi udle ama-calories ambalwa, kusize imizamo yakho yokwehlisa isisindo ().

Isifinyezo Uma uzwela emikhiqizweni yobisi, ama-powders amhlophe amaqanda ayindlela ehlukile. Hlala wazi ukuthi izinzuzo zokwehlisa isisindo zehlisiwe uma kuqhathaniswa ne-whey noma i-casein.

7. I-Pea Protein

Njengeprotheyini yesoya, iprotheni ye-pea iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, okwenza kube yiprotheni ephelele.

Kodwa-ke, ukwakheka kwe-pea protein amino akufani namaphrotheyini asuselwa kubisi ngoba aphansi kwamanye ama-amino acid abalulekile.

Ipea protein powder - njengalo mkhiqizo ovela ku-Naked Nutrition - yenziwa ngophizi ophuzi.

I-hypoallergenic, ikwenza kube ukukhetha okuphephile kulabo abanokubekezelelana noma ukungezwani komzimba nobisi, isoya noma iqanda.

Ngaphezu kwalokho, ipea protein powder iyindlela enhle esekwe ezitshalweni enamaprotheni asuselwa kubisi okwehlisa isisindo.

Kokunye ukuhlola okuhlola amaprotheni nokugcwala, amadoda asebenzise ama-gramu angama-20 esiphuzo se-carbohydrate noma i-casein, i-whey, ipea noma amaprotheni amaqanda imizuzu engama-30 ngaphambi kokudla ().

Okwesibili kuphela ku-casein, iprotheni ye-pea ikhombise umthelela oqinile ekwehliseni isifiso sokudla, okwaholela ekutheni ababambiqhaza badle amakhalori ambalwa jikelele.

Ipea protein ayinambitheki njengophizi oswidiwe, kepha inokunambitheka okusemhlabeni abanye abantu abangakuthandi.

Uma kunjalo, i-Naked Nutrition inikela nge-chocolate-flavored pea protein powder enencasa kakhulu.

Isifinyezo Ipea protein yiprotheni esuselwa ezitshalweni eyenziwe ngophizi ophuzi. I-hypoallergenic, iyenza ifanele labo abane-allergies yokudla noma ukungabekezelelani. Ipea protein ingasiza ekunciphiseni isisindo ngokusiza ukuthi udle kancane.

Amaphrotheni Impushana Yithuluzi Elilodwa Lokulahlekelwa Isisindo

Uma kukhulunywa ngokulahlekelwa isisindo, ukudala ukushoda kwekhalori yikhona okubaluleke kakhulu.

Ukushoda kwekhalori kwenzeka lapho usebenzisa ama-calories ambalwa kunalawo owasebenzisayo. Ungakufeza lokhu ngokudla amakhalori ambalwa, ushise amakhalori amaningi ngokuvivinya umzimba noma ngokuhlanganiswa kwakho kokubili ().

Lapho ususungule ukusilela kwekhalori, kunezinzuzo ezithile zokukhuphula ukudla kwakho kwamaprotheni, okungamaphrotheni angakusiza ukwenze.

Ukukhuphula ukudla kwakho kwamaprotheni kukusiza ukuthi wehlise isisindo ngoku:

• Imizwa ekhulayo yokugcwala: Amaprotheni akusiza ukuthi uhlale ugcwele isikhathi eside, okungaholela ekutheni udle kancane futhi wehlise isisindo ().
• Ukukhuthaza umzimba: Uma kuqhathaniswa nama-carbs noma amafutha, amaprotheni afuna amakhalori amaningi ngesikhathi sokugaya nokusetshenziswa. Ngakho-ke, ukukhulisa ukudla kwakho kwamaprotheni kungakhuphula ukushisa kwekhalori ().
• Ukugcina isisindo semisipha: Uma wehlisa isisindo, ubuye uthambekele ekunciphiseni amanoni nemisipha. Ukudla amaprotheni anele - kanye nokuqeqeshwa kokumelana - kungakusiza ukuthi ugcine imisipha futhi ushise amanoni ().

Lokho kusho ukuthi, ama-protein powders kuphela ngeke akusize wehlise isisindo. Benza kuphela ukudla kube lula ngokulawula indlala yakho.

Isifinyezo

Kunezindlela eziningi ezandisa ukondla kwakho amaprotheni okuzuzisa ukuncipha. Ngenkathi ama-powders amaprotheni angaba yingxenye yohlelo olukhulu lokudliwayo, ngeke akusize ngqo wehlise isisindo.

Okusemqoka

Abantu abaningi basebenzisa amaprotheni powders ukwakha imisipha, kepha futhi bangazuza ngezinhloso zakho zokwehlisa isisindo.

Amaprotheni we-Whey, casein namaqanda, kanye nemithombo esekwe ezitshalweni efana ne-soy ne-pea, konke kwenza izinqumo ezinhle kakhulu kubantu abafuna ukunciphisa umzimba.

Amanye ala ma-powders we-protein aqiniswe ngezithako ezifana ne-caffeine kanye ne-fiber engasiza nasekunciphiseni isisindo.

Yize le mikhiqizo ingakusiza ekwehliseni isisindo, uzothola imiphumela emihle kakhulu uma uyisebenzisa eceleni kokudla okunomsoco, okwehlisiwe kwekhalori nokuzivocavoca umzimba.