I-7 Best Protein Powers for Women

-Delile

• 1. Amaphrotheni we-Whey
• 2. Ipea Amaphrotheni
• 3. I-Collagen
• 4. Amaprotheni Amhlophe Amaqanda
• 5. Hemp Amaphrotheni
• 6. Amaphrotheni eRice Rice
• 7. Izimpushana Zamaphrotheni Ezisuselwe Ezitshaliwe
• Ungayikhetha Kanjani iPowder Best Powder
• Khetha Imikhiqizo enezithako ezimbalwa
• Yeqa Imikhiqizo Enoshukela Ophakeme
• Ungayidluli
• Indlela Yokusebenzisa Amaphrotheni Powder
• Okusemqoka

Amaphrotheni izimpushana yizithasiselo ezithandwayo kubantu abafuna ukunciphisa isisindo, bathola imisipha futhi bathuthukise ukusebenza kwezemidlalo.

Yize kuvame ukuhlotshaniswa nabesilisa abafuna ukwenza inqwaba phezulu, lezi zithasiselo zithandwa nabesifazane futhi. Eqinisweni, ama-powders amaningi manje asethengiswa ikakhulukazi kwabesifazane.

Ziyithuluzi eliphumelelayo labesifazane abafuna ukulahlekelwa ngamafutha, baphakamise izwi futhi bathuthukise amandla. Futhi, ama-powders amaprotheni ayengezwa elula futhi enempilo ekudleni okukhona nokudla okulula.

Kodwa-ke, uhla olubanzi lwamaprotheni oluyimpuphu olutholakalayo lungadida nabathengi abanolwazi kakhulu, kushiye abesifazane bezibuza ukuthi hlobo luni olufanele izidingo zabo.

Nazi izinhlobo eziyi-7 ezinhle kakhulu zeprotheni powder yabesifazane, kanye nemininingwane yokuthi ungawukhetha kanjani umkhiqizo osezingeni eliphakeme.

1. Amaphrotheni we-Whey

Amaprotheni we-Whey angenye yezinhlobo ezithandwa kakhulu zeprotheni powder futhi ngesizathu esihle.

Kuyiprotheni ethatheka kakhulu etholakala ubisi equkethe wonke ama-amino acid ayisishiyagalolunye abalulekile umzimba wakho ongeke uzenzele wona wodwa.

Yingakho i-whey protein ibhekwa njengomthombo "ophelele" wamaprotheni.

Ama-protein we-Whey akhuthaza ukwehla kwesisindo, athuthukise ukukhula kwemisipha futhi anciphise indlala kwabesilisa nabesifazane.

Ucwaningo lwamasonto angama-23 lwabantu abadala abakhuluphele ngokweqile luthole ukuthi ukufaka amagremu angama-56 amaprotheni angama-whey ngosuku kuholele ekulahlekelweni okukhulu kwamafutha okungu-5 amakhilogremu (2.3kg) kunenani elifanayo le-soy protein noma i-carbs ().

Amaprotheni we-Whey abuye anciphise i-ghrelin, i-hormone evusa inkanuko yokudla, engachaza ukusebenza kwayo ekwehliseni indlala nokukhulisa ukwehla kwesisindo ().

Futhi, amaprotheni we-whey angasiza ukukhulisa nokugcina isisindo somzimba esinciphile, okubaluleke kakhulu kwabesifazane ezimpilweni zabo zonke.

Isibonelo, ucwaningo lukhombisile ukuthi ama-whey protein supplements ahlanganiswe nokuqeqeshwa kokumelana nokwaholela ekukhuleni okukhulu kwesisindo semisipha kanye nokwenza ngcono amandla ().

Ngokwengeziwe, i-whey protein isheshisa ukululama kwemisipha futhi inciphisa ukulimala kwemisipha okubangelwa ukuzivocavoca kwabesifazane abasebenza ngokomzimba, okwenza kube yisinqumo esihle kakhulu kubasubathi ().

Kodwa-ke, njengoba i-whey yenziwa ngobisi, lolu hlobo lweprotheyini alulungele ama-vegans noma lawo ane-allergies noma ukungabekezelelani kobisi.

I-Whey protein powder ingumthombo wamaprotheni okhishwe ubisi ongasiza abesifazane abafuna ukunciphisa isisindo, bathole imisipha futhi bathuthukise amandla.

2. Ipea Amaphrotheni

Ipea protein yenziwa ngophizi omisiwe ophuzi. Kuyintandokazi phakathi kwama-vegans nabantu abangakwazi ukubekezelela izimpushana zeprotheni ezenzelwe izilwane.

Futhi, yi-hypoallergenic, okwenza kube ukukhetha okuphephile kubantu abanokuzwela kokudla noma ukungezwani komzimba.

Yize uphizi kungabhekwa njengomthombo onamandla wamaprotheni, ipea protein powder igxilwe kakhulu futhi iwumthombo omuhle kakhulu we-amino acid leucine, isoleucine ne-valine ebalulekile.

Lawa ma-amino acid, aziwa kakhulu ngama-branched-chain amino acid noma ama-BCAAs, adlala indima ebalulekile ekuhlanganisweni kwamaprotheni wemisipha.

Ucwaningo olulodwa lwathola ukuthi izengezo zamaprotheni e-pea ziholele ekukhuleni okukhulu kwe-bicep muscle thickness kune-whey protein, lapho kuhlanganiswa nokuqeqeshwa kokumelana ().

Njengoba imisipha emincane ishisa amakhalori amaningi kunamafutha, ukwanda kwesisindo semisipha kungasiza abesifazane ukuthi bandise umzimba futhi balahle isisindo ().

Ngaphezu kwalokho, ipea protein ingasiza ekwehliseni indlala futhi ikugcine unelisekile phakathi kokudla.

Eqinisweni, i-pea protein hydrolyzate, uhlobo lwe-pea protein etholakala kalula, itholakale isebenza kangcono ekunciphiseni indlala nokwandisa ukugcwala kubantu abadala abakhuluphele ngokweqile kune-whey protein ().

Ipea protein ingasiza ekwakheni isisindo somzimba esinciphile futhi inciphise indlala, zombili ezingakhuthaza ukuncipha. Kuyinto enhle kakhulu kuma-vegans noma abesifazane abanokuzwela kokudla.

3. I-Collagen

I-Collagen iyimbangi entsha emakethe ye-protein powder.

Lesi sithasiselo semisebenzi eminingi asihambisi kuphela isibhakela esinamandla samaprotheni, kodwa futhi singasiza ekunciphiseni ubuhlungu obuhlangene, sandise amandla emisipha futhi sinciphise nokujula kwemibimbi (,,).

Ama-collagen powders avame kakhulu emakethe akhishwa esikhunjeni noma emathanjeni ezilwane ezinjengezinkomo nezingulube, noma esikalini nasesikhunjeni senhlanzi.

Iningi lalezi powders zifakwa i-hydrolyzed, okusho ukuthi zihlukaniswa zibe yizicucu ezincane ezibizwa ngama-peptides umzimba wakho ongamunca kalula.

Ngokuvamile zipakisha ngo-18-20 amagremu wamaprotheni ngokudla ngakunye, okwenza kube yisinqumo esihle kakhulu kwabesifazane abafuna ukwandisa ukudla kwabo kwalesi sakhi somzimba esibalulekile.

Enye inzuzo ye-collagen powder ukuthi ixubeka kalula kuziphuzo ezishisayo noma ezibandayo, ikhiphe into elula. Ukukhuphula kwayo amaprotheni nakho kunganciphisa indlala futhi kukhuphule ukugcwala.

Ukungeza i-collagen ekudleni kwakho kuzuzisa amalunga akho, amathambo nesikhumba.

Ucwaningo lwabasubathi abayi-147 luthole ukuthi ukuthatha izithasiselo ze-collagen kunciphise kakhulu ubuhlungu bamalunga lapho uhamba, uphumula futhi uzivocavoca ().

Olunye ucwaningo lukhombisile ukuthi abantu asebekhulile abathatha izithasiselo ze-collagen, kanye nokwenza izivivinyo zokumelana, babe nokuzuza okukhulu kuzo zombili izicubu zomzimba namathambo.

Labo abathola ama-collagen peptide bathola amakhilogremu angu-9.3 (4.22 kg) wesisindo somzimba esinciphile, kuyilapho iqembu le-placebo lathola amakhilogremu angu-6.4 ().

Ama-peptide e-Collagen angasiza futhi ekunciphiseni izimpawu zokuguga ezifana nemibimbi, ukoma nesikhumba esintengayo. Kwesinye isifundo, abantu abangama-69% babone ukwehla okubonakalayo emigqeni yabo yobuso ().

ICollagen peptide powder iyindlela elula yokwandisa ukungena kwamaprotheni futhi ingasiza futhi ekunciphiseni ubuhlungu obuhlangene, ukwakha izicubu nokuthuthukisa impilo yesikhumba.

4. Amaprotheni Amhlophe Amaqanda

Amaqanda angenye yemithombo engcono kakhulu yamaprotheni ongayidla.

Amaqanda aphelele ahlinzeka ngezakhamzimba eziningi, kepha amaqanda amhlophe aqothulayo, angamaprotheni acwebile, nawo angazuzisa impilo.

Iqanda elimhlophe lamaprotheni powder liyisengezo esithandwayo esisetshenziselwa ukukhulisa ukungenisa amaprotheni nokwenza ngcono ukusebenza kwezemidlalo.

Njenge-whey protein, amaprotheni amaqanda amhlophe angumthombo omuhle kakhulu wama-amino acid we-branched-chain asiza ukukhuthaza ukukhula kwemisipha.

Futhi kuyiprotheni ephelele, enikela ngawo wonke ama-acid abalulekile umzimba wakho awudingayo ukuze uchume. Futhi, amaprotheni amaqanda amhlophe ancibilika kakhulu futhi awanalo ubisi, okwenza kuphephe kulabo abanezinto ezingezwani nokungezwani nobisi.

Ngaphezu kwalokho, iphansi kuma-carbs kunezinye izinhlobo zama-protein powders, okungenza kube yindlela engcono kubantu besifazane abanesifo sikashukela noma ama-prediabetes.

Isibonelo, ama-scoops amabili (ama-56 amagremu) we-whey protein angaqukatha ama-gramu ayi-10 we-carbs, kanti inani elilinganayo leprotheni emhlophe yeqanda liletha ngaphansi kwama-3 gram (14, 15).

Iqanda elimhlophe le-protein powder linokunambitheka okuncane futhi lingezwa kalula ekunyakaziseni, kuma-smoothies nasezimpahla ezibhakiwe.

I-protein emhlophe ye-egg emhlophe ingumthombo wamaprotheni ongena kalula. Ibuye ibe ne-carbohydrate noshukela, okwenza kube ukukhetha okuhlakaniphile kwabesifazane abanesifo sikashukela.

5. Hemp Amaphrotheni

I-Hemp protein powder ingumthombo omuhle kakhulu wezitshalo osuselwa ezitshalweni.

Yenziwe ngembewu yesitshalo se-hemp, esemndenini we-cannabis.

Yize le-powder powder itholakala esitshalweni esihlobene kakhulu nensangu, ayiqukethe iTHC, ikhompiyutha enikeza insangu izakhiwo zayo zengqondo.

I-Hemp protein ine-flavour ecebile, enamakha futhi igcwele izakhamzimba ezinenzuzo.

Kungumthombo omuhle we-omega-3 ne-omega-6 fatty acids ngesilinganiso esihle sika-3: 1.

Ukudla okuningi kuphakeme kakhulu kuma-omega-6s, anenqwaba yamafutha yemifino nokudla okusetshenzisiwe, kepha entula ama-omega-3s, atholakala ekudleni okufana nezinhlanzi ezinamafutha, amantongomane nembewu ye-chia.

Abanye ososayensi bacabanga ukuthi i-omega-6 eningi kakhulu ingadala ukuvuvukala emzimbeni wakho okuxhunyaniswe nezinkinga eziningi zezempilo ezibandakanya isifo senhliziyo, ukukhuluphala kanye nesifo i-Alzheimer's ().

Izindaba ezimnandi ukuthi abesifazane abalandela ukudla okunothe ku-omega-3 fatty acids banobungozi obuncane bokuncipha kokuqonda, isifo senhliziyo nokudangala (,,).

Ngaphezu kwalokho, i-hemp protein powder ingumthombo omuhle kakhulu wamaprotheni, iletha amagremu ayi-14 ngosayizi wokuphaka we-28-gram ngamunye. Kodwa-ke, ayiphathi amaprotheni amaningi njengezinye izinketho ze-vegan-friendly, njenge-pea protein, futhi ingaba yintengo (20).

Noma kunjalo, i-hemp protein iqukethe inani elihlaba umxhwele le-fiber, amafutha anempilo, i-iron, i-magnesium ne-potassium, okwenza kube yindlela enomsoco kwabesifazane abafuna iprotheni eyisiyingi (21).

I-Hemp protein iyiprotheni powder enobungani obune-vegan ephezulu ngamaphrotheni futhi igcwele izakhi zomsoco ezinjenge-fatty acid ebalulekile namaminerali.

6. Amaphrotheni eRice Rice

Amaprotheni erayisi ansundu kungenye inketho enobungani be-vegan yokwandisa ukudla kwamaprotheni.

Kwabesifazane abangabekezeleli ubisi noma abafuna ukugwema imikhiqizo yezilwane, amaprotheni erayisi ansundu ayindlela yokuhamba.

Ngenye yezinhlobo ze-hypoallergenic kakhulu zamaprotheni emakethe futhi kulula ukugaya.

Yize kungewona umthombo ophelele wamaprotheni, njengama-whey noma amaqanda amhlophe, amaprotheni erayisi ansundu ahlinzeka ngezinzuzo eziningi zezempilo.

Kuyisinqumo esihle sabesifazane abafuna ukuthuthukisa amandla nokwandisa ubukhulu bemisipha.

Kwesinye isifundo, amaprotheni erayisi ansundu ayesebenza kahle njenge-whey protein yokwenza ngcono ukusebenza kokuvivinya umzimba nokwakheka komzimba.

Abantu abadle ama-gramu angama-48 amaprotheni erayisi ansundu ngezinsuku zokuqeqeshwa kwamandla babone ukwanda komzimba omncane, amandla athuthukisiwe namandla okuqhathaniswa neqembu elisebenzisa inani elifanayo le-whey protein ().

Lezi yizindaba ezinhle kwabesifazane abangakwazi ukubekezelela amaprotheni we-whey kodwa bafuna iprotheni powder engabasiza bafinyelele imigomo yabo yokufaneleka.

I-brown rice protein protein ingumthombo wamaprotheni osuselwa ezitshalweni osebenza njenge-whey protein ekwenzeni ngcono amandla nokwakha imisipha emile.

7. Izimpushana Zamaphrotheni Ezisuselwe Ezitshaliwe

Imixube yamaprotheni asuselwa ezitshalweni aqukethe ingxube yemithombo yamaprotheni. Zihlukahluka ekubunjweni futhi ziza ezinambitheka eziningi.

Amaprotheni ajwayelekile atholakala kulezi zithasiselo afaka:

• Ipea
• Imbewu yethanga
• Ilayisi
• I-Chia
• Hemp
• I-Quinoa
• Ifilakisi

Ukuxuba amaprotheni asuselwa ezitshalweni ndawonye abe yisengezo esisodwa kukhulisa umsoco wawo.

Kodwa-ke, imithombo eminingi yamaprotheni asuselwa ezitshalweni ayiphelele, okusho ukuthi ishoda nge-amino acid eyodwa noma ngaphezulu ezibalulekile ().

Noma kunjalo, ukuhlanganisa amaprotheni ambalwa ahlukene kungagcwalisa lezo zikhala. Isibonelo, amaprotheni erayisi ansundu aphansi ku-lysine, kuyilapho ipea protein ingumthombo ocebile wale-amino acid ebalulekile.

Yize kunenqwaba yamaphrotheni asekelwe ezitshalweni ezinhle kakhulu, umkhiqizo ohlanganisiwe uqinisekisa ukuthi uzothola wonke ama-amino acid adingwa yimisipha yakho ukuze alulame futhi achume.

Imixube yamaprotheni asuselwa ezitshalweni ngokuvamile ahlanganisa amaprotheni afaka irayisi, ipea ne-hemp ukukhulisa inani lokudla okunempilo lomkhiqizo.

Ungayikhetha Kanjani iPowder Best Powder

Ungakhetha kusuka kumaphrotheni amaningi asezingeni eliphakeme ngokuya ngokuncamelayo kokudla kwakho nezinhloso zezempilo.

Kodwa-ke, imikhiqizo eminingi iqukethe izithako ezingayilungele impilo yakho, ngakho-ke kubalulekile ukwazi ukuthi yini okufanele uyigweme lapho uthenga iprotheni powder.

Khetha Imikhiqizo enezithako ezimbalwa

Njenganoma ikuphi ukudla, ama-powders amaprotheni anezithako ezinomkhawulo ngaso sonke isikhathi angcono kakhulu.

Imikhiqizo eminingi iqukethe inani eliphezulu lokuvikela ukubala, ukufakwa umbala kanye nezinye izithasiselo zamakhemikhali.

Ngakho-ke, namathela kumikhiqizo equkethe isithako esisodwa nje, njenge-whey protein peolate noma i-collagen peptides.

Yeqa Imikhiqizo Enoshukela Ophakeme

Ama-powders amaningi amaprotheni eza nama-flavour amnandi njenge-vanilla, ushokoledi kanye ne-sitrobheli.

Ezinye izinkampani zisebenzisa inqwaba yamaswidi afana nesiraphu yommbila ne-fructose ukwenza imikhiqizo yawo inambitheke kamnandi.

Bheka ama-powders amaprotheni angaphansi kuka-4 amagremu kashukela ngokukhonza ngakunye, noma khetha imikhiqizo esebenzisa okokunandisa okwemvelo, okungenama-khalori njenge-stevia noma isithelo se-monk.

Ungayidluli

Ngaphambi kokuthenga i-protein powder, thola ukuthi ingabe indlela odla ngayo ayinawo yini amaprotheni.

Yize kungekho lutho olungalungile ngokuba ne-protein shake, ungahle ungadingi ukuyidla nsuku zonke.

Ngenkathi ama-supplements engakhuphula amaprotheni kwabesifazane abanezidingo ezengeziwe, njengabasubathi nabesifazane abakhulelwe, ungagcwalisa izidingo zakho zamaprotheni zansuku zonke ngokudla ukudla okuphelele.

Ukudla okuphelele kwamaprotheni kufaka amaqanda, izinkukhu, ubisi, ubhontshisi, inyama, ukudla kwasolwandle namantongomane.

Uma ufuna i-protein powder, khetha imikhiqizo enezithako ezinomkhawulo ezinoshukela omncane. Ukudla ukudla okuphelele okunothe amaprotheni kungenye indlela yokuhlangabezana nezidingo zakho.

Indlela Yokusebenzisa Amaphrotheni Powder

Amaphrotheni izimpushana ziguquka ngokweqile futhi zilungele abesifazane abamatasa abadinga isidlo esisheshayo kodwa esinempilo noma isidlo.

Mane uhlanganise i-protein powder oyithandayo namanzi, ubisi noma okunye okungelona okobisi njengobisi lwe-alimondi.

Amaphrotheni powder enza ukungezelela okuhle kuma-smoothies, ukuhlinzeka ngokuqiniswa kokudla okuzokusiza uhlale ugcwele isikhathi eside.

Uma usebenzisa i-protein powder ukusheshisa ukutakula ngemuva kokuqeqeshwa kwamandla, kungcono ukuyidla ngokushesha ngaphambi noma ngemuva kokuzivocavoca ().

Uma ukunciphisa isisindo kungumgomo, ukuba nesidlwana esinothe ngamaprotheni njengokuxukuza okwenziwe ngemifino, izithelo ne-protein powder kungasiza ukunqanda isifiso sakho sokudla kamuva ngosuku ().

Ngokwengeziwe, kunezindlela eziningi zokudla iprotheni powder ngaphandle kwama-smoothies nokuqhaqhazela. Nazi izindlela ezimbalwa zokufaka i-protein powder ekudleni kwakho:

• Hlanganisa inqwaba ye-protein powder ku-yogurt yakho yasekuseni
• Faka ama-peptide e-collagen ekhofi lakho lasekuseni ukuze uthuthukise ukhilimu wamaprotheni
• Sebenzisa i-protein powder kuzimpahla ezibhakiwe ezifana nemigoqo, izinkwa nama-muffin
• Faka i-protein powder kuma-pancake
• Zama inqwaba ye-vanilla protein powder ku-oatmeal yakho
• Yenza ukulunywa kwamandla usebenzisa i-protein powder, i-oats, izithelo ezomisiwe kanye nebhotela le-nut
• Yenza ama-gummies ngama-collagen peptides, amajikijolo aphekiwe nejusi kalamula

Kunezindlela eziningi zokufaka i-protein powder ekudleni kwakho. Ukusuka ekunyakazisweni kwamaprotheni kuya ekulungeni okuzenzela kwamandla, lesi sengezo singangezwa kokudla neziphuzo eziningi.

Okusemqoka

Abesifazane basebenzisa i-protein powder ngezizathu ezahlukahlukene, kufaka phakathi ukukhula kwemisipha, ukusheshisa ukululama ngemuva kokuzivocavoca nokukhuthaza ukuncipha komzimba.

Lezi zithasiselo zinikela ngomthombo ogxilile wephrotheni esezingeni eliphakeme ku-powder esebenziseka kalula futhi engasetshenziswa kalula, engangezwa ekunyakaziseni, kuma-smoothies nakwezinye izindlela zokupheka eziningi.

I-Whey, i-pea, i-hemp, iqanda elimhlophe, irayisi elinsundu ne-collagen, kanye nezinhlanganisela ezitshalwe ezitshalweni, konke kwenza izinqumo ezinhle kakhulu kwabesifazane abafuna ukwandisa ukudla kwabo kwalesi sakhi somzimba esibalulekile.

Ngenkathi ukudla okuphelele njalo kungumthombo omuhle wamaprotheni, izithasiselo ze-powder ziyindlela ehlakaniphile futhi elula yabesifazane abamatasa ukuhlangabezana nezidingo zabo zokudla okunempilo.