Li-protein tse 7 tse Molemohali bakeng sa Tahlehelo ea Boima ba 'mele

Litaba

• 1. Liprotheine tse nang le kofi
• 2. Whey Protheine
• 3. Casein Liprotheine
• 4. Protheine ea Soy
• 5. Liprotheine li Matlafalitsoe ka Faeba
• 6. Protheine e Tšoeu ea Lehe
• 7. Protheine ea Pea
• Liprotheine tse nang le phofo ke sesebelisoa se le seng sa tahlehelo ea boima ba 'mele
• Ntlha ea Bohlokoa

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.

Ke khale liprotheine tsa phofo li ipiletsa ho batho ba batlang ho aha mesifa le ho ba matla.

Empa li ka thusa le ba batlang ho theola boima ba 'mele.

E le mokhoa o bonolo ebile o monate oa ho eketsa protheine, li-powders tsena li fana ka melemo e mengata ea ho theola boima ba 'mele - joalo ka taolo ea takatso ea lijo.

Ke mehloli ea lebese haholo-holo kapa ea limela tse nang le liprotheine tse ka bang le lisebelisoa tse ekelitsoeng ho thusa ho theola boima ba 'mele hape.

Mona ke li-powders tse 7 tse ntlehali tsa ho theola boima ba 'mele.

1. Liprotheine tse nang le kofi

Ho tloha snickerdoodle ho isa kuku ea letsatsi la tsoalo ho li-cookie le tranelate, ha ho na khaello ea litatso tsa phofo ea protheine.

Eketsa motsoako oa kofi o nang le tatso ea kofi, eo hangata e nang le mabaka a kofi a nang le k'hafeine e matlafatsang ea metabolism.

Mohlala, protheine ena e nang le tatso ea mocha ea Dymatize e na le ligrama tse 25 tsa protheine le 113 mg ea caffeine ka khaba (ligrama tse 36) - e fetang khofi ea kofi ea 8-ounce (237-ml) ka karolelano.

Ntle le ho matlafatsa metabolism, caffeine e boetse e eketsa mokoka nakong ea boikoetliso, e o lumella ho chesa mafura le likhalori tse ngata ().

Sena se etsa hore kofi-protheine e kopane lijo tse bobebe hantle metsotso e 30-60 pele u ikoetlisa.

Ho feta moo, protheine ea lihlahisoa tsena e ka khothalletsa ho theola boima ba 'mele ka ho fokotsa takatso ea lijo, ea u lumella ho fokotsa lik'halori tsohle tseo u li jang letsatsi ka leng ().

Leha ho le joalo, ha se phofo eohle ea protheine e nang le tatso ea kofi e nang le caffeine, ka hona bala lengolo la phepo e nepahetseng ka hloko.

Kakaretso Li-powders tse ngata tse nang le kofi tse nang le kofi li na le caffeine e tsoang libakeng tsa kofi. Ha li kopantsoe hammoho, protheine le caffeine li ntlafatsa tahlehelo ea boima ba 'mele.

2. Whey Protheine

Protheine ea Whey e kanna ea ba protheine e tsebahalang haholo kajeno.

Whey ke e 'ngoe ea liprotheine tse peli tsa lebese - e' ngoe ke casein.

Hobane 'mele oa hau o cheka habonolo mme o monya whey protein, hangata e nkuoa kamora ho ikoetlisa bakeng sa ho aha mesifa le ho hlaphoheloa.

Le ha lithuto tse ngata li ts'ehetsa ts'ebeliso e tloaelehileng ea protheine ea Whey bakeng sa ho aha mesifa, tse ling tse ngata li fana ka maikutlo a hore e ka thusa ho theola boima ba 'mele hape (,).

Sehlahisoa sena sa Optimum Nutrition se na le ligrama tse 24 tsa Whey protein ka scoop (30 grams) mme e ka ts'ehetsa phaello ea mesifa le tahlehelo ea mafura.

Tlhahlobo ea lithuto tse robong e fumane hore batho ba batenya kapa ba nonneng haholo ba tlatsitseng ka protheine ea Whey ba theotse boima ba 'mele mme ba fumana boima ba mesifa ho feta ba sa ().

Tlhahlobo e tšoanang e tlalehile hore basebelisi ba Whey protein le bona ba bile le ntlafatso e kholo khatello ea mali, taolo ea tsoekere ea mali le maemo a k'holeseterole ().

Melemo ena ea ho theola boima ba 'mele e bakoa haholo-holo ke bokhoni ba whey ba ho fokotsa takatso ea lijo, e leng se etsang hore u ikutloe u tletse letsatsi lohle (,).

Kakaretso Liphuputso li fana ka maikutlo a hore Whey protein e sebetsa bakeng sa taolo ea boima ba 'mele, kaha e o thusa hore o phele nako e telele mme ka hona o fokotsa takatso ea lijo.

3. Casein Liprotheine

Casein, protheine e 'ngoe ea lebese, e sila butle haholo ho feta Whey empa e arolelana boholo ba thepa ea eona ea ho theola boima ba' mele.

Protheine ea Casein e etsa likhahla ha e pepesitsoe ke mpa ea hau. Hona ho bolela hore 'mele oa hau o nka nako e telele - hangata lihora tse 6-7 - ho o sila le ho o monya.

Leha ho le joalo, sekhahla se fokolang sa tšilo ea casein se ka u thusa ho ja hanyane ka ho fokotsa takatso ea hau ea lijo ().

Phuputsong e 'ngoe ho banna ba 32 ba ile ba noa seno sa k'habohaedreite kapa casinine, Whey, lehe kapa pere ea protheine metsotso e 30 pele ba ja lijo tse sa thibeloeng. Bafuputsi ba hlokometse hore casein e na le tšusumetso e kholo ho botlalo mme e hlahisitse likhalori tse fokolang haholo tse sebelisitsoeng ().

Leha ho le joalo, ha se lithuto tsohle tse lumellanang.

Phuputsong e fapaneng, batho ba jang protheine ea Whey metsotso e 90 pele ba ja lijong ba na le tlala e fokolang mme ba ja likhalori tse fokolang ho feta ba jang casin ().

Liphetho tsena li fana ka maikutlo a hore casein e kanna ea phahamela Whey protein ha feela e nkuoa 30 ho fapana le metsotso e 90 pele ho lijo. Leha ho le joalo, ho hlokahala lipatlisiso tse ngata ho bapisa casein le whey le li-powders tse ling tsa protheine.

Casein le eona ke mohloli o moholo oa calcium.

Mohlala, phofo ena ea "casein protein" ea Optimum Nutrition e na le 60% ea boleng ba hau ba letsatsi le letsatsi bakeng sa calcium ka scoop (34 grams).

Boithuto bo 'maloa bo hokahantse khalsiamo e phahameng ea' mele le boima bo tlase ba 'mele, leha ts'ebetso ena e so ka e bonoa litekong tse laoloang ka linako tsohle - maemo a gauta a bopaki ba mahlale (,,,).

Kakaretso Protheine ea Casein e ka u thusa ho theola boima ba 'mele ka ho laola maemo a tlala. Khalase ea eona e phahameng e ka thusa ho theola boima ba 'mele.

4. Protheine ea Soy

Protheine ea soya ke e 'ngoe ea liprotheine tse' maloa tsa limela tse nang le liasiti tse amino tse robong tse hlokahalang bophelong ba motho.

Kahoo, ke mohloli oa boleng bo holimo oa protheine o hohelang vegans kapa ba sa khoneng ho mamella liprotheine tsa lebese.

Ho bonts'itsoe hore ho na le phello ho takatso ea lijo.

Phuputsong e le 'ngoe, banna ba ile ba fuoa pizza hora e le ngoe kamora ho ja protheine e tšoeu ea mahe, soya kapa lehe ().

Leha Whey protein e ne e amahanngoa le phokotso e kholo ea takatso ea lijo, soya e ne e sebetsa hantle ho feta protheine e tšoeu ea lehe ho fokotsa takatso ea lijo le ho fokotsa palo ea likhalori tse sebelisoang.

Protheine ea soya le eona e bontšitsoe hore e tsoela basali molemo.

Phuputso e 'ngoe e sa reroang e bile le basali ba postmenopausal ba noang ligrama tse 20 tsa seno sa soya kapa casein protein letsatsi le leng le le leng ka likhoeli tse tharo ().

Ena ke palo e lekanang ea protheine ea soya e fumanoang kopong e le 'ngoe ea phofo ea protheine ea soya ea EAS.

Ba jang soya ba lahlehetsoe ke mafura a mpa a mangata ho feta ba noang casin, leha liphapang li ne li se bohlokoa ().

Ka mokhoa o ts'oanang, phuputso e 'ngoe ho banna le basali e fumane hore protheine ea soya e ka bapisoa le mefuta e meng ea protheine bakeng sa tahlehelo ea boima ha e sebelisoa e le karolo ea lenaneo la phetolo ea lijo tse nang le likhalori tse tlase (17).

Kakaretso Protheine ea soya ke protheine e thehiloeng semeleng e bonts'itsoeng ho ntlafatsa tahlehelo ea boima ba 'mele ha e bapisoa le liprotheine tse entsoeng ka lebese tse kang casein.

5. Liprotheine li Matlafalitsoe ka Faeba

Lijo tse ipapisang le limela tse kang meroho, litholoana, linaoa le lithollo ke mehloli e metle ka ho fetisisa ea fiber ().

Melemo ea ho fumana fiber e lekaneng lijong tsa hau e kenyelletsa ho tloaela ho tsamaea ha mala, ho theola maemo a k'holeseterole, ho laola tsoekere ea mali ho batho ba nang le lefu la tsoekere la mofuta oa 2 le ho fihlela boima bo botle (,,).

Joalo ka protheine, fiber e bonts'itsoe e fokotsa ho ja - le boima ba 'mele ka lebaka leo ().

Ka bomalimabe, fiber e ngata - haeba eseng kaofela - e tlosoa nakong ea tlhahiso ea phofo ea protheine e thehiloeng semeleng.

Leha ho le joalo, mefuta e meng e kopaneng ea limela tse nang le protheine e matlafatsoa ka fiber. Lihlahisoa tse joalo li kopanya mehloli e mengata ea protheine, joalo ka pea, raese, peo ea chia le linaoa tsa garbanzo.

Hammoho, protheine le faeba li theha tšebelisano e thusang ho theola boima ba 'mele ho feta metsoako ka bonngoe.

Batla metsoako e tsoakiloeng ea liprotheine tse nang le limela tse nang le ligrama tse fetang 5 tsa fiber ha ho sebetsoa.

Mohlala, gram e 'ngoe le e' ngoe ea li-gram tse 43 tsa Phetolo ea lijo tse lokiselitsoeng ke Garden of Life e pakela ligrama tse 28 tsa protheine ho tsoa mehloling e fapaneng ea limela hammoho le ligrama tse 9 tsa fiber.

Ka mokhoa o ts'oanang, phofo ena ea protheine e tsoang ho Orgain e na le ligrama tse 21 tsa protheine le ligrama tse 7 tsa faeba bakeng sa likhaba tse ling le tse ling tse peli (46 grams).

Kakaretso Faeba ea lijo e na le melemo e mengata ea bophelo bo botle, ho kenyeletsoa le boima ba 'mele. Liprotheine tse ngata tse tsoakaneng tse thehiloeng limela li matlafalitsoe ka fiber bakeng sa melemo e ekelitsoeng ea tahlehelo ea boima.

6. Protheine e Tšoeu ea Lehe

Haeba u sa rate kapa u sa mamelle liprotheine tsa lebese, protheine e tšoeu ea mahe ke mokhoa o mong o motle.

Le ha limatlafatsi tsa bohlokoa tsa mahe li fumanoa ka yolk, protheine e tšoeu ea mahe e etsoa feela ho makhooa - joalo ka ha lebitso le bontša ().

E bōpiloe ka ho sebetsana le makhooa a mahe a kana a se nang metsi hore e be phofo.

Lihlahisoa tsa protheine tse tšoeu tsa mahe - joalo ka ena ea NOW Sports - li etsa ts'ebetso e bitsoang pasteurization.

Sena se thibela Salmonella 'me e thibela protheine e bitsoang avidin, e tlamang le B vithamine biotin mme e sitisa ho noa ha eona ().

Tšusumetso ea ho fokotsa takatso ea takatso ea protheine e tšoeu ea lehe ha e matla joaloka ea whey kapa casein - empa lipatlisiso li ntse li fana ka maikutlo a hore e ka u thusa ho ja likhalori tse fokolang, ho thusa boiteko ba hau ba ho theola boima ba 'mele ().

Kakaretso Haeba u ela hloko lihlahisoa tsa lebese, phofo e tšoeu ea protheine ke mokhoa o mong o utloahalang. Hopola hore melemo ea ho theola boima ba 'mele e fokotsehile ha e bapisoa le whey kapa casein.

7. Protheine ea Pea

Joalo ka protheine ea soya, protheine ea pea e na le li-amino acid tse robong tsa bohlokoa, e leng ho e etsang protheine e felletseng.

Leha ho le joalo, mofuta oa lierekisi tsa amino ha o tšoane le oa phofo ea protheine ea lebese kaha e na le liasiti tse ling tsa bohlokoa tsa amino.

Pea protein powder - joalo ka sehlahisoa sena se tsoang ho Naked Nutrition - e entsoe ka lierekisi tse mosehla.

Ke hypoallergenic, e etsang hore e be khetho e bolokehileng bakeng sa ba nang le mamello kapa ho kula ho tsoang lebese, soya kapa lehe.

Ho feta moo, phofo ea protheine ea pea ke mokhoa o motle o thehiloeng ho limela ho liprotheine tse entsoeng ka lebese bakeng sa tahlehelo ea boima ba 'mele.

Phuputsong e 'ngoe ho hlahloba liprotheine le botlalo, banna ba jele ligrama tse 20 tsa seno sa lik'habohaedreite kapa casein, whey, pea kapa protheine ea mahe metsotso e 30 pele ho lijo ().

Ea bobeli feela ho casinine, protheine ea pea e bontšitse phello e matla ho fokotsa takatso ea lijo, e leng se entseng hore barupeluoa ba je lik'hilojule tse fokolang ka kakaretso.

Pea protheine ha e latsoe joaloka lierekisi tse pshatlehileng, empa e na le tatso ea lefatše eo batho ba bang ba sa e rateng.

Haeba ho le joalo, Naked Nutrition e fana ka phofo ea protheine e nang le tatso ea chokolete e monate ho feta.

Kakaretso Pea protheine ke protheine e thehiloeng limela e entsoeng ka lierekisi tse mosehla. Ke hypoallergenic, e etsang hore e lokele ba nang le aleji ea lijo kapa ho se mamellane. Pea protheine e ka thusa ho theola boima ba 'mele ka ho u thusa ho ja hanyane.

Liprotheine tse nang le phofo ke sesebelisoa se le seng sa tahlehelo ea boima ba 'mele

Ha ho tluoa tabeng ea ho theola boima ba 'mele, ho theha khaello ea likhalori ke eona ntho ea bohlokoahali.

Khaello ea likhalori e etsahala ha o sebelisa likhalori tse fokolang ho feta tseo o li sebelisang. U ka etsa sena ka ho ja lik'hilojule tse fokolang, ho chesa lik'hilojule tse ngata ka ho ikoetlisa kapa ho kopanya bobeli ().

Hang ha u theha khaello ea likhalori, ho na le menyetla ea ho eketsa phepo ea hau ea protheine, eo liprotheine tsa phofo e ka u thusang ho e etsa.

Ho eketsa palo ea hau ea protheine ho u thusa ho theola boima ba 'mele ka:

• Ho eketsa maikutlo a botlalo: Liprotheine li u thusa hore u lule u phetse hantle nako e telele, e leng se ka etsang hore u je hanyenyane 'me u theole boima ba' mele ().
• Ho matlafatsa metabolism: Ha li bapisoa le carbs kapa mafura, protheine e batla likhalori tse ngata nakong ea tšilo le ts'ebeliso. Ka hona, ho nyolla tlhahiso ea hau ea protheine ho ka eketsa ho chesa ha likhalori ().
• Ho boloka boima ba mesifa: Ha o theola boima ba 'mele, o boetse o tloaetse ho theola mafura le mesifa. Ho ja liprotheine tse lekaneng - hammoho le koetliso ea ho hanyetsa - ho ka u thusa ho boloka mesifa le ho chesa mafura ().

Seo se boletse, phofo ea protheine feela e ke ke ea u thusa ho theola boima ba 'mele. Li mpa li nolofatsa lijo ka ho laola tlala ea hau.

Kakaretso

Ho na le mekhoa e mengata e eketsang tlhahiso ea hau ea protheine e theolelang boima ba 'mele. Ha li-powders tsa protheine li ka ba karolo ea moralo o moholo oa ho ja, li ke ke tsa u thusa ka kotloloho ho theola boima ba 'mele.

Ntlha ea Bohlokoa

Batho ba bangata ba sebelisa li-protein powders ho aha mesifa, empa li ka boela tsa u thusa ho fihlela lipheo tsa hau tsa boima ba 'mele.

Whey, casein le liprotheine tsa mahe, hammoho le mehloli ea limela tse kang soya le pea, kaofela li etsa likhetho tse ntle ho batho ba batlang ho theola boima ba 'mele.

Tse ling tsa li-powders tsena tsa protheine li matlafalitsoe ka lisebelisoa tse kang caffeine le fiber tse ka thusang ho theola boima ba 'mele.

Le ha lihlahisoa tsena li ka u thusa ho theola boima ba 'mele, u tla fumana litholoana tse ntle haeba u li sebelisa hammoho le phepo e leka-lekaneng, e fokotsang khalori le ho ikoetlisa.