Thola i-Scoop kuma-Protein Powder

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Noma ngabe uyi-hard-core triathlete noma i-gym-goer ejwayelekile, kubalulekile ukufaka amaprotheni amaningi usuku lonke ukwakha imisipha eqinile futhi uhlale ugcwele. Kepha lapho amaqanda aqhekeziwe namabele ezinkukhu ethola isidina kancane, amaprotheni asefulawa angaba usizo.

"Nakuba amaprotheni okudla okuphelele ahlinzeka ngemisoco amaprotheni ayimpushana angawodwa, izithasiselo zempushana zingaba indlela elula nelula yokuthola amaprotheni amaningi ekudleni kwakho," kusho uHeidi Skolnik, isazi sezemidlalo esizinze eNew Jersey. "Zama ukufaka isobho ku-oatmeal yakho noma wenze i-smoothie ene-100% -iphesenti lejusi lewolintshi ukuze uthole u-vitamin C wosuku lonke, amathani e-potassium, nama-vithamini B ukuze uthole ukudla okulula ngemuva kokuzivocavoca."

Uma kukhulunywa ngokuthenga uhlobo olufanele, kulula ukudideka ngamathani wempushana ehlukene emashalofini ezitolo. Sebenzisa lesi sihluthulelo esiwusizo ukuze unqume ukuthi yikuphi okulungele izidingo zakho zomuntu siqu kanye nezintandokazi zakho zokudla.

1. Whey: I-Whey yiprotheni ephelele eyenziwe ngobisi egaya kalula (ngaphandle kokuthi une-lactose noma i-allergy yokungezwani komzimba, lapho kufanele ucace khona). "Isondo linganciphisa ukuwohloka kwemisipha futhi lisize ngokulungiswa kwemisipha nokwakha kabusha, ikakhulukazi uma kudliwe kungakapheli imizuzu engama-60 yesikhathi sakho sokujuluka lapho i-enzyme ne-protein synthesis isebenza kakhulu," kusho uSlonik. "Funa i-whey protein beolate-not concentrate-ngoba iqukethe amaprotheni okuhlushwa aphezulu (amaphesenti angama-90 kuye kuma-95) namafutha amancane kakhulu."

2. I-Casein: Elinye iprotheni lobisi, i-casein limunca umzimba kancane kakhulu kunamasondo, kusho uHeather Mangieri, R.D., okhulumela i-Academy of Nutrition and Dietetics. "Lokhu kusho ukuthi ukukhetha okuhle kokushintshanisa ukudla, okukusiza ukuthi uhlale ugcwele isikhathi eside, noma ukuthatha ngaphambi kokulala lapho kuzohlinzeka umzimba ngamaprotheni ubusuku bonke uma ungena esimweni esibucayi." Okunye okubi ukuthi i-casein ayincibiliki kalula emanzini kune-whey, ngakho ayihlangani kahle noketshezi. Funa isithako esithi "calcium caseinate" kulebula ukuqinisekisa ukuthi uthola uhlobo olumsulwa lweprotheyini.

3. Isoya: Njengeprotheyini ephelele esekwe ezitshalweni, i-soy iyindlela enhle yama-vegans noma ubani ongabekezelelani ne-lactose. Kodwa-ke, uSkolnik ubengeke ancome isoya njengeyona ndlela kuphela yokuthola amaprotheni akho ngoba acutshungulwe kakhulu kanti ezinye izifundo zixhumanise ukusetshenziswa kosoy kwabesifazane abanomlando womdlavuza omuhle we-estrogen nengozi eyengeziwe yomdlavuza webele. Uma ukhetha i-soy, yisebenzise ngokulinganisela, futhi uqiniseke ukuthi ubheka amalebula afundwayo ukuhlukanisa amaprotheni we-soy, equkethe amaprotheni amaningi, ama-isoflavones, ne-cholesterol namanoni amancane uma kuqhathaniswa ne-soy protein concentrate.

Ilayisi Elinsundu: Nakuba irayisi ikakhulukazi yakhiwe ama-carbohydrate, iqukethe iphrotheni encane, ekhishwa ukuze yakhe iphrotheni yerayisi ensundu. "Kodwa-ke, njengoba isekelwe ezitshalweni, akuyona iphrotheni ephelele, ngakho-ke yibhangise namanye amaprotheni asezitshalweni anjenge-hemp noma ipea powder ukuqedela iphrofayli ebalulekile ye-amino acid," kusho uBrendan Brazier, umenzi weVega nombhali weTrive. Iprotheyini lelayisi elibrown liyi-hypo-aleji futhi ligayeka kalula, okwenza kube yindlela enhle kakhulu kunoma ngubani onesisu esibucayi noma ukungezwani komzimba nobisi noma ubisi.

5. Ipea: Le phrotheni esuselwa ezitshalweni igayeke kakhulu futhi inokuthamba okuluhlaza. "I-pea protein iphakeme ine-glutamic acid, esiza ukuguqula ama-carbs abe amandla ukuze angabekwa njengamafutha," kusho uBrazier. Futhi, njengoba iprotheni ye-pea isuselwa ezitshalweni, akuyona iphrotheni ephelele ngakho-ke idinga ukubhangqwa neminye imithombo ye-vegan yamaprotheni, njengelayisi elinsundu noma i-hemp.

6. I-Hemp: Iprotheyini esekwe esitshalweni esicishe iphelele, i-hemp inikeza amandla okulwa nokuvuvukala e-omega-6 ebalulekile yamafutha acid futhi ine-fiber ephezulu, ukukhetha okuhle kulabo abalandela ukudla kwe-vegan. Olunye ucwaningo luye lwaphakamisa nokuthi i-hemp protein ingasiza kakhulu ekwehliseni isisindo, ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, kunamanye amaphawuda amaprotheni, kusho uMangieri.

Iphuzu eliyinhloko? "Amaprotheni asuselwa kubisi afana ne-whey ne-casein yizinqumo ezinhle kakhulu zenzuzo yabo yokwakha imisipha kanye ne-zinc kanye ne-iron engatholakali, uma ungeyona i-vegan noma uhlushwa ukungezwani nobisi," kusho uSkolnik. Kodwa-ke, kunecala eliqinile elenzelwe ukuhlanganisa amaprotheni asekelwe ezitshalweni ekudleni kwakho futhi, noma ngabe awuyena umuthi we-vegan noma we-allergen. "Lawa maprotheni agayeka kalula futhi afakazelwe ukuthi alwa nokuvuvukala futhi anciphisa ubuhlungu bemisipha ngokuphumelelayo kunamaprotheni asekelwe obisi, okwenza kube yisinqumo esihle kunoma yimuphi umsubathi noma umuntu osebenzayo," kusho uBrazier.

Njengoba i-powder eyodwa ezitshalwe yodwa ingeke inikele ngeprotheyini ephelele, funa umkhiqizo ohlanganisa amaningana ukudala iphrofayli egcwele ye-amino acid, njengePlantFusion noma umugqa weBrazier's Vega One, onikeza amaprotheni aphelele, ama-omega-3s, ama-probiotic, imifino, ama-antioxidants, nokuningi ekukhonzeni ngakunye.

Yini iprotheni powder oyithandayo? Sitshele kumazwana angezansi noma ku-Twitter @Shape_Magazine.

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