11 Mefuta e Molemo ka ho Fetisisa ea Protheine ka Mofuta

Litaba

• Re khethile joang
• Tataiso ea litheko
• Khetho ea Healthline bakeng sa li-powders tse ntlehali tsa protheine
• Molemo ka ho fetisisa Whey protein powders
• Protheine Milkshake Organic Grass-Fed Protein Powder
• Liprotheine tsa SFH Pure Whey
• Molemo ka ho fetisisa casein protein protein
• BulkSupplements Casein Protein phofo
• Mofuta o motle oa protheine e tšoeu ea lehe
• Liprotheine tse tšoeu tsa MRM Egg
• Molemo ka ho fetisisa collagen protein powder
• Willis Nutrition Pure Collagen Peptides
• Mefuta e metle ka ho fetisisa ea limela tsa protheine
• Liprotheine tsa Pea tse bohlale
• Zen Principle Organic Brown Rice phofo
• Navitas Organics Hemp phofo
• Khampani ea Oli ea Peo ea Mokopu ea Peo ea Protein Powder
• Protheine ea Lijo tse Ntle ea Motheong
• Nutrex Hawaii Hawaiian Spirulina Protein Shake
• Mokhoa oa ho sebelisa protheine phofo
• Keletso ea nako
• Mokhoa oa ho khetha phofo ea protheine
• Mofuta ofe o motle ka ho fetisisa?
• Na e bolokehile?
• Tsa Tsau-tsau

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.

Bongata ba li-protein powders 'marakeng li ka etsa mosebetsi oa ho khetha e le' ngoe e tšosang, empa hape ho bolela hore mohlomong ho na le tse 'maloa tse tla tšoanela litlhoko tsa hau.

Bala ho ithuta ka tse ling tsa li-powders tse holimo tsa protheine. Ho ipapisitsoe le liphetho tsa hau tse lakatsehang le metsoako e ratoang, o ka khetha sehlahisoa se tla u sebeletsa hantle.

Re khethile joang

Re khethile li-powders tse latelang tsa protheine ho latela:

• litlhahlobo tsa mosebelisi
• boleng ba metsoako le maemo a phepo e nepahetseng
• ntlha ea theko

Tataiso ea litheko

• $ = tlasa $ 1 ka ounce
• $$ = $ 1- $ 2 ka ounce
• $$$ = ho feta $ 2 ka ounce

Khetho ea Healthline bakeng sa li-powders tse ntlehali tsa protheine

Molemo ka ho fetisisa Whey protein powders

Whey ke protheine e thehiloeng lebeseng e silang kapele le habonolo, e ka u thusang hore u ikutloe u khotše u bile u le matla. Protheine ea Whey e ka ba khetho e ntle eo u ka e sebelisang ha u ikoetlisa.

Protheine Milkshake Organic Grass-Fed Protein Powder

• Lik'halori: 110
• Liprotheine: 22 g
• Likhabohaedreite: 1 g

Theko: $$

Phofo ena ea Whey protein ke khetho e tlase ea carb e rekisoang bakeng sa batho ba batlang ho theola boima ba 'mele, ho matlafatsa metabolism le ho eketsa molumo oa mesifa. Ha e na tsoekere e ekelitsoeng mme e etselitsoe ho thusa ho fokotsa litakatso tsa tsoekere ha o ntse o khotsofatsa leino la hau le monate.

Phofo ena ea protheine e fumana limaraka tse phahameng bakeng sa tatso, ka bahlahlobi ba Amazon ba hlokomela hore ha e na tatso e bohloko e tloaelehileng ho li-powders tse ling tsa protheine. Phofo e na le litatso tse 'maloa, ho kenyelletsa batter ea kuku, kuku ea mousse ea chokolete le vanilla caramel.

Motsoako ona o na le botsitso bo boreleli mme o ka eketsoa lebeseng, yogurt, kapa smoothies bakeng sa sopho e entsoeng kapele kapa e bobebe. Fumana lintlha tse ling tsa risepe ho tsoa ho Protein Milkshake.

Liprotheine tsa SFH Pure Whey

• Lik'halori: 130
• Liprotheine: 23 g
• Likhabohaedreite: 4 g

Theko: $$

Phofo ena ea protheine e nang le tatso ea vanilla e tsebahala ka tatso ea eona e makatsang, bonolo ba ho monyela le metsoako.

Li fepiloe ka likhomo tse furuhileng ka joang, tse sa lefelloeng New Zealand, phofo ena ea Whey e sa sebetsoang ha e na soya, gluten, kapa metsoako ea maiketsetso ebile e na le sehlahisoa se tlase sa lactose. Ha ho sebelisoe lihormone tsa kholo ea likhomo.

Sena e kanna ea ba khetho e ntle haeba u batla ho laola boima ba 'mele le ho eketsa mesifa.

Molemo ka ho fetisisa casein protein protein

Casein e tšeloa 'me e monye butle, e ka u thusang hore u phutholohe halelele, ho bolelang hore e ka thusa ho fokotsa takatso ea lijo. Sekhahla sa tšilo ea butle butle le sekhahla sa ho monya se ka thusa ho ts'ehetsa kholo ea mesifa nako e telele.

BulkSupplements Casein Protein phofo

• Lik'halori: 112
• Liprotheine: 26 g
• Likhabohaedreite: <1 g

Theko: $$$

Phofo ena ea casein e sa thabiseng e ka sebelisoa ho aha mesifa. E kanna ea thusa hape ho foleng ha mesifa kamora ho ikoetlisa.

Phofo ena ha e na protheine e tlatsang. Hape ke mohloli o motle oa calcium -578 milligrams kapa liperesente tse 45 tsa boleng ba hau bo khothalletsoang ba letsatsi le letsatsi (DV) ka ho sebeletsa - e ka thusang ho ntlafatsa bophelo bo botle ba meno le masapo.

Phofo ena e kanna ea ba khetho e ntle bakeng sa ho eketsa li-smoothies kapa batters hobane ha e kopane. E ka sebelisoa hape ho etsa protein fluff, e leng ice cream ea protheine e hoammeng.

Mofuta o motle oa protheine e tšoeu ea lehe

Protheine e tšoeu ea lehe e tletse li-amino acid, tse thusang ho aha matla a mesifa, le ho thusa ho lokisa mesifa le ho hlaphoheloa.

Liprotheine tse tšoeu tsa MRM Egg

• Lik'halori: 100
• Liprotheine: 23 g
• Likhabohaedreite: 2 g

Theko: $$

Lehe lena le lesoeu la protheine ha le na lebese, e leng se etsang hore e be khetho e ntle ho batho ba nang le mamello ea lactose. Hape ha e na gluten ebile e ntšoa ho sebelisoa mokhoa o e etsang hore e silehe habonolo.

Ntle le moo, phofo ha e na li-GMO, lithibela-mafu le lihormone.

Phofo ha e chalk ebile e tsoakana hantle le ho hlokohla, lebese la coconut le lero. Tatso ea vanilla kapa ea chokolete e etsa hore e be tlatsetso e monate ho oatmeal, haholo ha o batla khetho ea lijo tse tsoekere. Etsa boqapi ka mehopolo ea risepe ho tsoa ho MRM.

Molemo ka ho fetisisa collagen protein powder

Collagen ke karolo ea mesifa, mme ho tlatselletsa 'mele oa hau ka collagen ho ka thusa ho matlafatsa kholo ea mesifa kamora ho ikoetlisa. E ka boela ea thusa mesifa ea hau hore e sebetse hantle.

Ntle le moo, ho banna ba 53 ba ka holimo ho lilemo tse 65 ba fumane bopaki ba hore tlatsetso ea collagen e ka thusa ho fokotsa tahlehelo ea mesifa e amanang le lilemo ha e sebelisoa hammoho le koetliso ea bohanyetsi.

Phuputso ena e ne e shebile banna feela, kahoo ho hlokahala lipatlisiso tse ling ho utloisisa kamano ena hantle.

Willis Nutrition Pure Collagen Peptides

• Lik'halori: 120
• Liprotheine: 30 g
• Likhabohaedreite: 0 g

Theko: $$

Phofo ena ea protheine ea "collagen" ea likhomo ha e na gluten le lebese, 'me ho bonolo ho e sila le ho e monya. Ke sehlahisoa se seng sa GMO se tsoang likhomong tse furuhileng ka joang, tse ruiloeng makhulong Brazil.

Phofo ena e ka thusa ho ts'ehetsa tlhahiso e ntle ea collagen, eo le eona e ka ts'ehetsang mesifa, masapo le manonyeletso a phetseng hantle.

Phofo e sa hlatsuoang e ka tsoakoa ka lino-mapholi, li-smoothies le sopho.

Mefuta e metle ka ho fetisisa ea limela tsa protheine

Liprotheine tse thehiloeng ho limela tse kang raese, lierekisi le hemp, li loketse batho ba nang le vegan kapa ba sa mamelleng liprotheine tsa lebese kapa lactose. Mofuta o mong le o mong oa protheine e thehiloeng semeleng o na le melemo ea oona e ikhethang.

Ka mohlala, protheine ea pea, e entsoeng ka lierekisi tse mosehla, e ka thusa ho eketsa mesifa ha e sebelisoa hammoho le koetliso ea ho hanyetsa, ho ea ka phuputso ea banna ba 161 ea 2015.

Brown ea protheine phofo e kanna ea ba le melemo e tšoanang ea ho aha mesifa joalo ka Whey protein, ka phuputso ea 2013 e amanang le banna ba lilemong tsa koleche.

Hemp protheine ke protheine e felletseng, ho bolelang hore e na le li-amino acid tse robong tsa bohlokoa. Ho bonolo hape ho sila.

Liprotheine tsa Pea tse bohlale

• Lik'halori: 130
• Liprotheine: 27 g
• Likhabohaedreite: 4 g

Theko: $

Protheine ena ea pea e hloekileng e na le tšepe le li-amino acid tsohle tsa bohlokoa. Phofo ena ea carb e tlase ha e na tsoekere kapa litlolo tsa maiketsetso 'me e loketse batho ba nang le vegan kapa ba hlokang likhetho tsa mahala tsa gluten kapa tsa lebese.

Phofo e na le tatso ea cocoa ea lefats'e, ka tlhaho e tsoekere ebile e kopanya hantle ho smoothies, puddings kapa lino. E boetse e fumaneha ka tatso ea vanilla. Sheba Smart 138 bakeng sa mehopolo ea risepe.

Zen Principle Organic Brown Rice phofo

• Lik'halori: 124
• Liprotheine: 26 g
• Likhabohaedreite: 2.3 g

Theko: $

E entsoe ka liprotheine tse etsang liphesente tse 80, phofo ena ea raese e sootho ha e na soya le gluten. Ke khetho e ntle bakeng sa batho ba nang le vegan kapa ba latelang lijo tse se nang lactose. Ho bonolo ho e sila ebile ha e bake ho ruruha.

Phofo e na le li-amino acid tse robong tsa bohlokoa, ntle le metsoako e khahlanong le ho ruruha le tšepe.

Phofo ea raese e sootho e loketse ho e nka pele u ikoetlisa mme e ka thusa ho ntlafatsa ts'ebetso. U ka e nka hape kamora ho ikoetlisa ho thusa ho hlaphoheloa le ho hola ha mesifa.

Phofo ena e na le botsitso bo botle bo sa tloheng masalla a blender, e leng ho nolofalletsang ho tsoakana le lino tse chesang kapa tse batang le li-smoothies.

Navitas Organics Hemp phofo

• Lik'halori: 120
• Liprotheine: 13 g
• Likhabohaedreite: 11 g

Theko: $$

Phofo ena ea hemp ea manyolo e ka thusa ho matlafatsa matla, mme ke mohloli o motle oa magnesium, iron le fiber. E boetse e na le omega-3 le omega-6 fatty acids le li-amino acid tse robong tsa bohlokoa.

Phofo ena ea hemp e loketse batho ba hlokang likhetho tse se nang gluten ebile ba na le tšabo ea ho sila lijo. E na le tatso ea lefatše, ea linate ntle le tatso e chalky mme e ka sebelisoa e le sebaka sa phofo.

Phofo e qhibiliha hantle, e etsa hore e be tlatsetso e monate ho li-smoothies, yogurt le thepa e besitsoeng. U ka e eketsa hape ka lisipiti, lisalate le sopho. Sheba mehopolo ea diresepe ho tsoa ho Navitas Organics.

Khampani ea Oli ea Peo ea Mokopu ea Peo ea Protein Powder

• Lik'halori: 104
• Liprotheine: 19.6 g
• Likhabohaedreite: 2.7 g

Theko: $$

Phofo ena e tala ea mokopu e hlahisoa ka tlhaho Oregon. Protheine ea mokopu e senyeha habonolo, 'me e loketse batho ba nang le vegan, lactose e sa mamelleng, kapa ba latelang lijo tse se nang gluten. E boetse e na le zinki, tšepe le magnesium tse ngata.

Phofo ena e ka sebelisoa ho etsa li-smoothies, li-pancake kapa thepa e besitsoeng. E kanna ea thusa ho ntlafatsa maikutlo le ho khothaletsa boroko ka lebaka la litekanyo tse phahameng tsa tryptophan. Tryptophan ke amino acid eo e leng selelekela sa serotonin.

Phofo ena ea protheine e ka tsoakoa ka khalase ea lebese, oatmeal, kapa lik'habohaedreite tse ling tse phetseng hantle.

Protheine ea Lijo tse Ntle ea Motheong

• Lik'halori: 100
• Liprotheine: 20 g
• Likhabohaedreite: 2 g

Theko: $$$

Phofo ena e tala ea li-superfood ha e na manyolo ebile ha e na GMO. Ke phofo ea vegan eo hape e se nang gluten, soya le tsoekere.

Phofo e thehiloeng semeleng e na le meroho e tala, ho kenyeletsoa khale, broccoli le spinach, hammoho le li-superfood tse kang spirulina le maca. Phofo e boetse e na le raese e sootho, sacha inchi, le liprotheine tsa cranberry, hammoho le li-amino acid tse robong tsa bohlokoa.

Batho ba hlalosa phofo ena e le tatso e ntle, e etsa hore ho be bonolo ho e noa le ho e natefela. E hlaha ka likhetho tse sa thabiseng, vanilla le chokolete. Hape o ka fumana mehopolo ea risepe ho tsoa Mobu o Thehiloeng Tlase.

Nutrex Hawaii Hawaiian Spirulina Protein Shake

• Lik'halori: 100
• Liprotheine: 16 g
• Likhabohaedreite: 6 g

Theko: $$$

Phofo ena ea protheine ea spirulina e nang le vanilla e na le rhodiola le ginseng. Rhodiola, e u lumellang ho ikoetlisa nako e teletsana kapa ka ho hanyetsa ho eketsehileng, ha e nkuoa e le tlatsetso pele u ikoetlisa.

Ginseng e ka thusa ho fokotsa mokhathala le ho eketsa ts'ebetso ea 'mele.Leha ho le joalo, liphetho tsa tlhahlobo ea 2016 ea lithuto li ne li sa tsejoe, kahoo lipatlisiso tse ling lia hlokahala ho ts'ehetsa lipolelo tsena.

Protheine ena ea vegan e boetse e na le lierekisi, raese le lesere 'me ha e na poone, soya le gluten. Ke mohloli o motle oa vithamine B12, vithamine K, le tšepe.

O ka eketsa phofo ena ho li-smoothie tseo u li ratang haholo, salate le liaparo tsa salate. U ka fumana mohopolo oa risepe ho tsoa Nutrex Hawaii.

Phofo ena e fumaneha ka mokhoa oa letlapa.

Mokhoa oa ho sebelisa protheine phofo

Protheine phofo e ka nkoa ka litsela tse ngata. Tsela e bonolo ka ho fetisisa ke ho e kopanya le seno kapa ho e kopanya le lisebelisoa tse ling ho etsa smoothie.

Protheine phofo e ka boela ea tsoakoa le lijo tse bonolo tse kang yogurt, oatmeal, kapa dips.

Keletso ea nako

Ho boloka nako, etsa karolo e kholo ea motsoako oa smoothie ebe oa e lema hore e etse popsicles ka bomong.

Haeba u ikutloa u batla ho iqapela, leka ho sebelisa phofo ea protheine e le tlatsetso kapa tlatsetso ho lipepe tsa hau tse tloaelehileng. Mohlala, o ka sebelisa phofo ea protheine ka sopho, li-burger tsa veggie le thepa e besitsoeng.

Hang ha u etsa qeto ea hore na lipakane tsa hau tsa bophelo bo botle ke life, u ka etsa qeto ea hore na u tla noa phofo ea protheine neng. U kanna ua batla ho ba le karolo e le 'ngoe e kholo kapa likarolo tse nyane tsa protheine ka letsatsi.

Haeba o batla ho theola boima ba 'mele, o ka eketsa lijo tsa protheine tse ngata letsatsi lohle.

Haeba u sebelisa protheine phofo ho ntlafatsa ts'ebetso ea hau ea liatleletiki kapa mamello, u ka ba le protheine phofo pele kapa nakong ea boikoetliso.

Ho aha mesifa, ja phofo ea protheine nakong ea lihora tse 2 ho qeta ho ikoetlisa.

Ho ja liprotheine tse nyane letsatsi lohle ho tla thusa ho thibela tahlehelo ea mesifa.

Ho nka phofo ea protheine ho ka thusa mesifa ea hau hore e fole bosiu bo le bong.

Mokhoa oa ho khetha phofo ea protheine

Li-protein powders ke likhetho tse tsebahalang bakeng sa batho ba chesehelang boikoetliso ba batlang ho aha le mesifa ha ba ntse ba ntlafatsa ts'ebetso ea baatlelete.

Li boetse li tumme har'a batho ba ratang ho tlatselletsa lijo tsa bona ka lebaka la lithibelo tsa phepo kapa ho eketsa feela mohloli o nepahetseng oa protheine.

Li-protein powders le tsona e ka ba tsela e potlakileng hape e bonolo ea ho fumana protheine ha u hatelloa nako.

Liprotheine phofo e entsoe ka mehloli e fapaneng ea liprotheine. Ho fumana phofo ea protheine e u loketseng, o tla hloka ho etsa qeto ea hore na ke lisebelisoa life tse tla ba molemo bakeng sa litlhoko tsa hau.

Li-powders tse thehiloeng liphoofolong li kenyelletsa:

• nyeoe
• Whey
• collagen

Li-powders tse thehiloeng limela li kenyelletsa lierekisi, raese le hemp.

Batla li-powders tse nang le metsoako e fokolang kamoo ho ka khonehang. Kamehla hlahloba mabitso ka hloko 'me u hlokomele lisebelisoa tse ling tse kenyeletsang sodium, tsoekere, kapa mebala ea maiketsetso le litlolo.

Mofuta ofe o motle ka ho fetisisa?

Mofuta oa protheine phofo eo u e khethang e tla latela litlhoko tsa hau le sephetho se reretsoeng, joalo ka:

• mesifa ya moaho
• ho theola boima ba 'mele
• ho phethahatsa litlhoko tsa hau tsa letsatsi le letsatsi tsa protheine

Whey le casin ke khetho e ntle ka ho fetisisa haeba u ja lebese mme u batla ho fokotsa mafura a 'mele le ho aha mesifa. U tla batla ho qoba mefuta ena ea phofo ea protheine haeba u le vegan kapa u sa je nama, kapa u latela lijo tse se nang lebese.

Mehloli e meng ea phofo ea protheine e ka baka litla-morao tse sa lebelloang.

Nahana ka hloko kamoo phofo ea protheine eo u e khethang e ka amang taolo ea hau ea lihormone, haholo haeba o na le mathata a estrogen, insulin kapa qoqotho.

Li-powders tse ling tsa protheine li etselitsoe banna kapa basali ka kotloloho. Banna ba batlang ho fumana mesifa le ho lahleheloa ke mafura ba ka khetha Whey kapa casein powders. Soya, eerekisi le liprotheine tsa raese ke likhetho tse ntle tse ipapisang le limela.

Likhetho tse thehiloeng liphoofolong bakeng sa basali li kenyelletsa whey, collagen le bosoeu ba lehe. Likhetho tse itšetlehileng ka limela li kenyelletsa pea, hemp le raese e sootho.

Na e bolokehile?

Liprotheine li-powders ka kakaretso li mamelloa hantle 'me li na le litla-morao tse fokolang, tse etsang hore li bolokehe ho batho ba bangata.

Leha ho le joalo, ho ka etsahala hore mefuta e meng ea protheine e ka u ama, haholoholo mabapi le tšilo ea lijo. Mefuta e meng ea liprotheine e ka baka khase, ho ruruha kapa ho ba le bohloko ba mpa. Liketso tsa letlalo le tsona lia khonahala.

Bua le ngaka ea hau haeba u kula kapa u noa meriana efe kapa efe e ka angoang ke li-protein powders.

Protheine ea Whey e na le monyetla oa ho sebelisana le:

• albendazole (Albenza)
• alendronate (Fosamax)
• lithibela-mafu tse ling

Bua le ngaka ea hau pele u sebelisa protheine phofo haeba u imme kapa u anyesa.

Tsa Tsau-tsau

Ha u leka phofo e ncha ea protheine, ela hloko hore na 'mele oa hau o arabela joang. Joalo ka tlatsetso efe kapa efe, o kanna oa lakatsa ho phomola nako le nako kapa o chenchane lipakeng tsa lihlahisoa tse fapaneng.

Batho ba bangata ba fumana liprotheine tse ngata ka lijo tseo ba li jang.

Leha ho le joalo, haeba u leka ho eketsa protheine eo u e jang, ho ba le protheine e sisinyehang kapa ho eketsa phofo ea protheine lijong tse kang oatmeal le yogurt ho ka u thusa ho fihlela litlhoko tsa hau.

Hape hopola ho kenyelletsa lijo tse felletseng tse felletseng lijong tsa hau, ho kenyeletsoa le mehloli ea tlhaho ea protheine le fiber, ntle le metsi.