Mefuta e 7 e Hloahloa ea Protein Powder

Litaba

• Phofo ea Protheine ke Eng?
• 1. Whey Liprotheine
• 2. Casein Protheine
• 3. Liprotheine tsa Mahe
• 4. Protheine ea Pea
• 5. Hemp liprotheine
• 6. Liprotheine tsa Brown Rice
• 7. Liprotheine tsa limela tse tsoakaneng
• Ke liprotheine life tse phofo tse ntle ka ho fetisisa?
• Bakeng sa mesifa leruo
• Bakeng sa ho theola boima ba 'mele
• Bakeng sa meroho le meroho
• Ntlha ea Bohlokoa

Liprotheine li-powders li ratoa haholo har'a batho ba elang hloko bophelo bo botle.

Ho na le mefuta e mengata ea phofo ea protheine e entsoeng ka mehloli e mengata e fapaneng.

Kaha ho na le likhetho tse ngata hakana, ho ka ba thata ho tseba hore na ke eng e tla fana ka liphetho tse nepahetseng.

Mona ke tse 7 tsa mefuta e metle ka ho fetisisa ea phofo ea protheine.

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Phofo ea Protheine ke Eng?

Li-protein tsa powders ke mehloli ea liprotheine tse tsoang lijong tsa liphoofolo kapa tsa limela, joalo ka lebese, mahe, raese kapa lierekisi.

Ho na le mefuta e meraro e tloaelehileng:

• Liprotheine li tsepamisa mohopolo: E hlahisoa ka ho ntša protheine lijong tsohle ho sebelisoa mocheso le asiti kapa li-enzyme. Tsena li fana ka liprotheine tse 60-80%, ka 20-40% e setseng e entsoe ka mafura le li-carbs.
• Liprotheine lia ikarola: Ts'ebetso e tlatsetsang ea ho sefa e tlosa mafura le li-carbs tse ngata, ho eketsa protheine. Liprotheine itšehla powders na le ka 90-95% protheine.
• Liprotheine hydrolysates: E hlahisoa ke ho futhumatsa ka ho eketsehileng ka asiti kapa li-enzyme - tse robang maqhama lipakeng tsa li-amino acid - li-hydrolysate li monngoa ka potlako ke 'mele le mesifa ea hau.

Li-Hydrolysate li bonahala li phahamisa maemo a insulin ho feta mefuta e meng - bonyane maemong a protheine ea Whey. Sena se ka ntlafatsa kholo ea hau ea mesifa kamora ho ikoetlisa ().

Mefuta e meng ea phofo e boetse e matlafatsoa ka livithamini le liminerale, haholo-holo khalsiamo.

Leha ho le joalo, ha se motho e mong le e mong ea ruang molemo ka phofo ena. Haeba lijo tsa hau li se li ruile ka protheine ea boleng bo holimo, mohlomong u ke ke ua bona phapang e kholo boleng ba hau ba bophelo ka ho eketsa phofo ea protheine.

Leha ho le joalo, baatlelete le batho ba lulang ba phahamisa litekanyo ba ka fumana hore ho nka phofo ea protheine ho thusa ho eketsa phaello ea mesifa le tahlehelo ea mafura.

Li-protein li-powders li ka thusa batho ba sokolang ho fihlela litlhoko tsa protheine ka lijo ba le bang, joalo ka batho ba kulang, batho ba baholo le batho ba bang ba jang limela kapa vegans.

Kakaretso Li-protein tsa powders li tsoa mehloling e fapaneng mme li fumaneha ka mefuta e mengata. Batho ba li sebelisa ho eketsa boima ba mesifa, ho ntlafatsa 'mele le ho thusa ho fihlela litlhoko tsa bona tsa protheine.

1. Whey Liprotheine

Whey protein e tsoa lebeseng. Ke mokelikeli o arohanang le likhahla nakong ea ts'ebetso ea ho etsa cheesem. E na le liprotheine tse ngata empa hape e na le lactose, tsoekere ea lebese eo batho ba bangata ba nang le bothata ba ho e sila.

Le ha whey protein concentrate e boloka lactose, mofuta oa ho itšehla thajana o na le ho fokolang haholo hobane tsoekere ena ea lebese e lahlehile nakong ea ts'ebetso.

Whey e sila kapele 'me e ruile ka li-amino acid (BCAAs) tse nang le li-branched. Leucine, e 'ngoe ea li-BCAA, e bapala karolo ea bohlokoa ho khothaletsa kholo ea' mele le ho hlaphoheloa kamora ho ikoetlisa le ho ikoetlisa ka mamello (,).

Ha li-amino acid li silisoa ebe li kenella ka har'a mali a hau, li tla fumaneha bakeng sa protheine ea mesifa (MPS), kapa ho theoa ha mesifa e mecha.

Boithuto bo senola hore Whey protein e ka thusa ho aha le ho boloka mesifa, ho thusa baatlelete ho hlaphoheloa boikoetlisong bo boima le ho eketsa matla a mesifa ho arabela koetliso ea matla (,,,,,).

Phuputso e 'ngoe ho bahlankana e bontšitse hore whey protein e ekelitse MPS 31% ho feta protheine ea soya le 132% ho feta proteinine ea casein kamora ho ikoetlisa ().

Leha ho le joalo, phuputso ea morao tjena ea libeke tse 10 e fumane hore basali ba postmenopausal ba na le karabelo e ts'oanang le koetliso ea ho hanyetsa hore na ba nkile protheine ea whey kapa placebo ().

Liphuputso tse ling tsa boima bo tloaelehileng, boima bo feteletseng le botenya li fana ka maikutlo a hore whey protheine e ka ntlafatsa sebopeho sa 'mele ka ho fokotsa boima ba mafura le ho eketsa boima ba' mele (,,).

Ho feta moo, Whey protein e bonahala e fokotsa takatso ea lijo bonyane ho feta mefuta e meng ea protheine (,,,,).

Phuputso e 'ngoe e file banna ba mafura mefuta e mene e fapaneng ea lijo tsa protheine tse metsi ka matsatsi a fapaneng. Lijo tsa protheine ea Whey li lebisitse ho fokotseheng ho hoholo ha takatso ea lijo le phokotso e kholo ea phepelo ea likhalori lijong tse latelang ().

Boithuto bo bong bo fana ka maikutlo a hore Whey protein le eona e ka fokotsa ho ruruha le ho ntlafatsa matšoao a itseng a bophelo bo botle ba pelo ho batho ba nonneng haholo le ba nonneng (,,).

Kakaretso Protheine ea Whey e siloa kapele, e fana ka keketseho e potlakileng ea li-amino acid tse ka thusang ho eketsa boima ba mesifa le matla. E kanna ea fokotsa takatso ea lijo le ho khothaletsa tahlehelo ea mafura.

2. Casein Protheine

Joaloka whey, casein ke protheine e fumanoang lebeseng. Leha ho le joalo, casein e siloa 'me e monye butle haholo.

Casein e etsa gel ha e sebelisana le asiti ea ka mpeng, e fokotsa lebelo la mpa le ho liehisa phallo ea mali ea hau ea li-amino acid.

Sena se fella ka ho pepeseha butle butle butle ha mesifa ea hau ho li-amino acid, ho fokotsa sekhahla sa ho senyeha hoa protheine ea mesifa (22).

Phuputso e bonts'a hore casin e sebetsa haholo ho eketsa MPS le matla ho feta protheine ea soya le koro - empa e le tlase ho Whey protein (,,,,,).

Leha ho le joalo, phuputso e 'ngoe ho banna ba nang le boima bo feteletseng e fana ka maikutlo a hore ha likhalori li thibetsoe, casein e kanna ea ba le bohale ho feta Whey ho ntlafatseng sebopeho sa' mele nakong ea koetliso ea ho hanyetsa ().

Kakaretso Casein ke protheine ea lebese e silang butle e ka fokotsang ho senyeha ha liprotheine tsa mesifa le ho khothaletsa kholo ea mesifa le tahlehelo ea mafura nakong ea thibelo ea likhalori.

3. Liprotheine tsa Mahe

Mahe ke mohloli o motle haholo oa protheine ea boleng bo holimo.

Har'a lijo tsohle tse felletsoeng, mahe a na le liprotheine tse phahameng ka ho fetesisa tse tsamaisang lijo tse nang le protheine ea amino acid (PDCAAS).

Lintlha tsena ke tekanyo ea boleng ba protheine le tšilo ea lijo ().

Mahe le eona ke e 'ngoe ea lijo tse ntlehali bakeng sa ho fokotsa takatso ea lijo le ho u thusa ho lula u khotsofetse nako e telele (,).

Leha ho le joalo, li-powders tsa mahe hangata li entsoe ka makhooa a mahe ho fapana le mahe a felletseng. Le ha boleng ba protheine bo ntse bo le botle haholo, o ka ba le botlalo bo fokolang hobane likhaba tse mafura a mangata li tlositsoe.

Joalo ka lihlahisoa tsohle tsa liphoofolo, mahe ke mohloli o felletseng oa protheine. Seo se bolela hore li fana ka li-amino acid tse robong tsa bohlokoa tseo 'mele oa hau o ke keng oa iketsetsa tsona.

Ho feta moo, protheine ea mahe ke ea bobeli ho feta whey e le mohloli o phahameng ka ho fetisisa oa leucine, BCAA e bapalang karolo e kholo ho bophelo bo botle ba mesifa (31).

Hopola hore protheine e tšoeu ea lehe ha e so ka e ithutoa joalo ka Whey kapa casein.

Phuputsong e le 'ngoe, e bontšitse menyetla e fokolang ea ho fokotsa takatso ea lijo ho feta casein kapa protheine ea pea ha e jeoa pele ho lijo ().

Ho e 'ngoe, baatlelete ba basali ba nkang protheine e tšoeu ea lehe ba bile le leruo le tšoanang ka boima ba' mele le matla a mesifa joalo ka a tlatselletsang ka carbs ().

Protheine e tšoeu ka lehe e ka ba khetho e ntle bakeng sa batho ba nang le aleji ea lebese ba khethang tlatsetso e ipapisitseng le protheine ea liphoofolo.

Kakaretso Protheine e tšoeu ea lehe e boleng bo holimo ebile e sileha habonolo - leha e kanna ea se u boloke o ikutloa o tletse joalo ka liprotheine tse ling tsa phofo.

4. Protheine ea Pea

Pea protheine phofo e ratoa ka ho khetheha har'a batho ba jang nama, vegans le batho ba nang le ho kula kapa ho hlohlona lebese kapa mahe.

E entsoe ka leerekisi le mosehla, le nang le fiber e phahameng e ithorisang ka tsohle ntle le e 'ngoe ea li-amino acid tsa bohlokoa.

Pea protheine e boetse e ruile haholo ho li-BCAA.

Phuputso ea likhoto e hlokometse hore protheine ea pea e monya butle ho feta protheine ea whey empa e potlake ho feta casein. Bokhoni ba eona ba ho baka ho lokolloa ha lihomone tse 'maloa tsa botlalo bo ka tšoana le ba protheine ea lebese ().

Phuputsong ea libeke tse 12 ho banna ba 161 ba etsang koetliso ea ho itoanela, ba nkileng li-ounces tse 50 tsa li-pea protein letsatsi le leng le le leng ba bile le keketseho e ts'oanang ea botenya ba mesifa joalo ka ba jang protheine e lekanang ea Whey letsatsi le letsatsi ().

Ntle le moo, phuputso e senotse hore batho le likhoto tse nang le khatello e phahameng ea mali li ile tsa fokotseha maemong ana a phahameng ha ba ne ba nka li-pea protein supplements ().

Le ha phofo ea protheine ea pea e bontša tšepiso, lipatlisiso tse ling tsa boleng bo holimo lia hlokahala ho netefatsa sephetho sena.

Kakaretso Le ha lithuto li lekantsoe, protheine ea pea e ka khothaletsa botlalo le ho eketsa kholo ea mesifa hantle joalo ka liprotheine tse thehiloeng liphoofolong.

5. Hemp liprotheine

Hemp protein powder ke tlatsetso e 'ngoe e thehiloeng ho semela e ntseng e tsebahala.

Le ha hemp e amana le matekoane, e na le lintlha tse ngata feela tsa karolo ea psychoactive THC.

Hemp e ruile ka omega-3 fatty acids le li-amino acid tse 'maloa tsa bohlokoa. Leha ho le joalo, ha e nkuoe e le protheine e felletseng hobane e na le maemo a tlase haholo a amino acid lysine le leucine.

Le ha ho na le lipatlisiso tse fokolang haholo tse fumanehang ka protheine ea hemp, ho bonahala e le mohloli oa protheine ea semela e sililoeng hantle ().

Kakaretso Hemp protheine e na le omega-3 e phahameng 'me e bonahala e siloa habonolo. Leha ho le joalo, e tlase ho li-amino acid tsa bohlokoa tsa lysine le leucine.

6. Liprotheine tsa Brown Rice

Liprotheine tse phofshoana e entsoeng ka raese e sootho esale e le teng ka nako e telele, empa ka kakaretso e nkuoa e le tlase ho liprotheine tsa Whey bakeng sa ho aha mesifa.

Le ha protheine ea raese e na le li-amino acid tsohle tsa bohlokoa, e tlase haholo ho lysine ho ba protheine e felletseng.

Ha ho na lipatlisiso tse ngata ka phofo ea protheine ea raese, empa phuputso e le 'ngoe e ile ea bapisa litlamorao tsa raese le Whey powders tse loketseng, bahlankana ba bacha.

Boithuto ba libeke tse robeli bo bonts'itse hore ho nka li-oun tsa 1.7 (ligrama tse 48) tsa raese kapa Whey protein letsatsi le leng le le leng ho hlahisitse liphetoho tse ts'oanang le 'meleng, matla a mesifa le ho hlaphoheloa ().

Leha ho le joalo, lipatlisiso tse ling mabapi le protheine ea raese e sootho ea hlokahala.

Kakaretso Patlisiso ea pejana ka phofo ea protheine ea raese e fana ka maikutlo a hore e ka ba le litlamorao tse ntle ho sebopeho sa 'mele. Leha ho le joalo, e tlase ho amino acid lysine ea bohlokoa.

7. Liprotheine tsa limela tse tsoakaneng

Li-powders tse ling li na le motsoako oa mehloli ea limela ho fa 'mele oa hau li-amino acid tsohle tsa bohlokoa. Hangata liprotheine tse peli kapa ho feta li kopantsoe:

• Raese e sootho
• Pea
• Hemp
• Alfalfa
• Peo ea Chia
• Peo ea folaxe
• Artichoke
• Quinoa

Ka lebaka la karolo ea fiber ea tsona e ngata, liprotheine tsa semela li tloaetse ho sileha butle ho feta liprotheine tsa liphoofolo. Le ha hona ho kanna ha se hlahise bothata ho batho ba bangata, ho ka fokotsa li-amino acid tseo 'mele oa hau o ka li sebelisang hang kamora ho ikoetlisa.

Phuputso e 'ngoe e nyane e fane ka bahlankana ba koetliselitsoeng ho hanyetsa ba nang le li-ounces tse 2.1 (60 grams) tsa Whey protein, motsoako oa protheine ea raese kapa pea-raese e nang le li-enzyme tse tlatselletsang ho akofisa tšilo ea lijo ().

Phofo e tlatsitsoeng ka enzyme e ne e ka bapisoa le Whey protein ho latela lebelo leo li-amino acid li hlahang ka lona maling.

Kakaretso Li-protein powders tse 'maloa li na le motsoako oa liprotheine tsa limela. Ho eketsa li-enzyme mecheng ena ea liprotheine tsa semela ho ka eketsa ts'oaetso ea tsona le ho monya.

Ke liprotheine life tse phofo tse ntle ka ho fetisisa?

Leha liprotheine tse phofo li fana ka mohloli oa liprotheine, mefuta e meng e ka sebetsa hantle ho fa 'mele oa hau seo e se hlokang.

Bakeng sa mesifa leruo

Lipatlisiso li netefalitse bokhoni ba liprotheine ba Whey ba ho khothaletsa boima ba mesifa le ho hlaphoheloa. Ha Whey concentrate e le theko e tlase ho feta ho itšehla thajana, e na le liprotheine tse fokolang ka boima.

Litlhahiso ke tsena bakeng sa li-powders tsa whey protein:

• Optimum Nutrition Whey Protein: Protheine ena ea Whey e itšehla le ho tsepamisa mohopolo e fana ka ligrama tse 24 tsa protheine le ligrama tse 5.5 tsa li-BCAA ha ho sebetsoa.
• Protheine ea Whey 100% Whey: Motsoako ona oa Whey protein o fana ka ligrama tse 26 tsa protheine le ligrama tse 6.3 tsa BCAA ha ho sebetsoa.
• Dymatize Nutrition Elite Whey Protein: Sena se kopantsoe le ho itšehla thajana se fana ka ligrama tse 24 tsa protheine le ligrama tse 5 tsa BCAAs ka scoop.

Bakeng sa ho theola boima ba 'mele

Casein protein, whey protein kapa motsoako oa tsona tse peli e kanna ea ba tlatsetso e ntle ea protheine bakeng sa ho khothaletsa botlalo le tahlehelo ea mafura:

• Protheine ea Jay Robb Grass-Fed Whey: Protheine ena ea Whey e arola lipakete tse 25 tsa protheine ka scoop.
• Optimum Nutrition 100% Casein Protein: Protheine ena ea casein e fana ka ligrama tse 24 tsa protheine ka scoop.
• EAS Whey + Casein Protheine: Motsoako ona oa whey le casein protein o tsepamisa mohopolo o ithorisa ka ligrama tse 20 tsa protheine ka scoop.

Bakeng sa meroho le meroho

Mona ke li-powders tse 'maloa tsa boleng bo holimo tse nang le liprotheine tsa limela tse le' ngoe kapa tse tsoakiloeng tse 100%:

• Vega One All-in-One Nutritional Shake: Motsoako ona oa liprotheine tsa pea, peo ea folaxe, hemp le lisebelisoa tse ling li na le ligrama tse 20 tsa protheine ka scoop.
• MRM Veggie Elite: Motsoako ona oa protheine ea lierekisi le protheine e sootho ea raese e nang le li-enzyme tsa tšilo ea vegan e hlahisa ligrama tse 24 tsa protheine ka scoop.

Kakaretso Ho molemo ho khetha phofo ea protheine e ipapisitse le khetho ea hau ea lijo, mamello ea lijo le lipheo tsa bophelo bo botle le boikoetliso.

Ntlha ea Bohlokoa

Liprotheine powders li ka fana ka protheine ea boleng bo holimo ka sebopeho se tsepameng, se bonolo.

Le ha e se motho e mong le e mong ea hlokang liprotheine tse tlatsetsang ka phofo, li ka u thusa haeba u ka koetlisoa ka matla kapa u sa khone ho fihlela litlhoko tsa hau tsa protheine ka phepo feela.

Haeba u batla lijo tsa hau tsa protheine, leka e 'ngoe ea lihlahisoa tsena kajeno.