The 7 Best Best-Carb, Keto-Friendly Protein phofo

Litaba

• 1. Whey Protein Isolate
• 2. Casein Protheine
• 3. Liprotheine tsa Mahe
• 4. Collagen Liprotheine
• 5. Soy Protheine Itšehla
• 6. Itšehe
• 7. Rice protheine itšehla
• Mokhoa oa ho eketsa tatso ho Lihlahisoa tse sa Ratoang
• Ntlha ea Bohlokoa

Ho tloha tahlehelong ea boima ba 'mele ho isa taolong e ntle ea tsoekere ea mali ho isa botsofaling bo botle, melemo ea protheine e thehiloe hantle.

Ha o ntse o kanna oa fihlela litlhoko tsa hau tsa protheine ka lijo tsa hau, li-powders tsa protheine li fana ka tsela e bonolo le e bonolo ea ho eketsa ho ja.

Batho ba bangata ba latelang lijo tse tlase tsa carb kapa tsa ketogenic ba fetohela ho li-protein powders ho tlatselletsa lijo tsa bona.

Leha ho le joalo, ho khetha e nepahetseng ho lekana carb ea hau e tlase kapa bophelo ba hau ba keto ho ka ba thata ka lebaka la mefuta le mehloli e mengata ea phofo ea protheine.

Seo se boletse, mefuta e 'maloa e tlase haholo ka li-carb mme e etsa likhetho tse ntle haholo ho mang kapa mang ea lekolang ho ja ha carb.

Mona ke mefuta e 7 ea carb e nang le li-carb tse nang le peterole e ntle haholo.

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.

1. Whey Protein Isolate

Protheine ea Whey ke e 'ngoe ea liprotheine tse peli tse tsoang lebeseng.

Ka lebaka la boemo ba eona ba amino acid, whey protein ke mohloli oa boleng bo holimo oa protheine eo 'mele oa hau o ka e silang le ho e monya kapele ().

Mefuta e 'meli e meholo ea protheine ea Whey e tsepamisitse maikutlo ebile e itšehla thajana.

Nakong ea ts'ebetso ea tlhahiso ea phofo ea protheine ea Whey, boholo ba tsoekere ea lactose - kapa lebese - e tlhotliloeng, ho siea sehlahisoa se koahetsoeng se bitsoang whey protein concentrate.

Whey protein concentrate e na le liprotheine tse 35-80% ka boima ba 'mele. Mohlala, scoop e tloaelehileng ea 80% ea Whey ka boima e tla ba le ligrama tse ka bang 25 tsa protheine le ligrama tse 3-4 tsa carbs - mme, haeba monko o monate o eketsoa, ​​mohlomong ho feta (2).

Whey protein concentrate e ntan'o sebetsoa le ho tlhotlisoa ho etsa sehlahisoa se kenngoeng le ho feta se bitsoang whey protheine e itšehla thajana, e nang le 90-95% ea protheine ka boima ba 'mele ().

Liprotheine tse nang le Whey li na le liperesente tse phahameng ka ho fetisisa tsa protheine e hloekileng le palo e tlase ka ho fetesisa ea carbs ka nako ea protheine efe kapa efe ea Whey.

Mohlala, scoop e le 'ngoe (31 grams) ea sehlahisoa sena ka Isopure e na le 0 carbs le ligrama tse 25 tsa protheine, mme scoop e le' ngoe (30 grams) ea sehlahisoa sena se tsoang NutraBio e na le gram e le 'ngoe feela ea carbs le ligrama tse 25 tsa protheine.

Kakaretso Protheine ea Whey e itšehla thajana ke mofuta o hloekileng oa li-protein tseo u ka li rekang. E na le lik'habohaedreite tse fokolang kapa tse se nang letho ka scoop.

2. Casein Protheine

Casein, protheine e 'ngoe ea lebese, le eona e na le boleng bo holimo empa e sililoe ebile e monngoa butle haholo ke' mele oa hau ho feta whey (,).

Sena se etsa liprotheine tsa casein li lokele linako tsa ho itima lijo, joalo ka pele ho robala kapa lipakeng tsa lijo (,,,).

Joalo ka mphato oa eona oa Whey, phofo ea casin e ea sebetsa e ntšang li-carbs le mafura, e siea mohloli oa protheine (10).

Ka bobeli Dymatize le NutraBio li etsa phofo ea protheine ea casein e fanang ka ligrama tse 2 feela tsa carbs le ligrama tse 25 tsa protheine ka 36-gram le 34-gram scoop, ka ho latellana.

Li-powin tsa Casein ha li fane feela ka li-carbs tse ngata le liprotheine tse ngata tse fanang ka seatla se bulehileng empa ke mohloli o motle oa khalsiamo, diminerale ea bohlokoa eo 'mele oa hau o e hlokang bakeng sa bophelo bo botle ba masapo, ho honyela ha mesifa le ho hoama ha mali ().

Mohlala, lihlahisoa tse tsoang ho Dymatize le NutraBio li ithorisa ka 70% ea Daily Value (DV) ea calcium ka scoop.

Sebelisa metsi a mangata ho kopanya phofo ea casein ho feta kamoo u ka sebelisang Whey, hobane casin e tloaetse ho tenya ha e hlohlona.

Kakaretso Casein ke protheine ea lebese eo 'mele oa hau o e silang butle. Protheine phofo e entsoeng ka casein e fana ka li-carbs tse fokolang le calcium e ngata.

3. Liprotheine tsa Mahe

Mahe ke e 'ngoe ea lijo tse matlafatsang ka ho fetisisa tseo u ka li jang (,).

Li na le liprotheine, livithamini le liminerale tsa bohlokoa le limatlafatsi tse ling tsa bohlokoa tse kang choline, e bohlokoa bakeng sa ts'ebetso e nepahetseng ea boko le methapo ().

Li-powders tse tšoeu tsa mahe li etsoa ka ho tlosa li-yolk le ho omisa makhooa a setseng a mahe, ebe o a fetola phofo.

Mahe a masoeu a boetse a entsoe hore a koale avidin, protheine e thibelang ho monya biotin, vithamine ea bohlokoa ea B ().

Kaha makhooa a mahe ka tlhaho a na le li-carbs le mafura a fokolang, li-powders tse tšoeu tsa lehe ke khetho e ntle haeba u latela lijo tse nang le carb e tlase.

MRM e etsa phofo ea protheine e tšoeu ea lehe e fanang ka ligrama tse 2 tsa carbs le ligrama tse 23 tsa protheine - kapa e lekanang le makhooa a tšeletseng a mahe - ka scoop (33 grams).

Li-powders tse ling tsa mahe li kenyelletsa tse tšoeu le yolk - tse nang le limatlafatsi tse ngata tse bohlokoa mahe.

Lehe lena la yolk ea protheine e tsoang KetoThin e na le mafura a mangata - ligrama tse 15 - le protheine e lekaneng - ligrama tse 12 - ka grama e le 'ngoe feela ea carbs ka scoop (ligrama tse 30), ho e etsa phofo ea keto ea phofo.

Li-powders tsa lehe la yolk li na le k'holeseterole e batlang e phahame haholo, eo ho neng ho nahanoa hore e telele ho phahamisa maemo a k'holeseterole 'meleng oa hau le ho kenya letsoho ho lefu la pelo (,).

Leha ho le joalo, lipatlisiso li fana ka maikutlo a hore k'holeseterole ea lijo e na le tšusumetso e fokolang maemong a k'holeseterole ea mali ho batho ba bangata. Kahoo, ha ho na khokahano ea bohlokoa lipakeng tsa k'holeseterole eo u e jang le kotsi ea lefu la pelo (,,,).

Kakaretso Lehe la protheine ea mahe ke khetho e ntle haholo haeba u latela lijo tse tlase tsa khabohaetereite kapa keto. Protheine e tšoeu ea lehe e na le protheine e tsoang ho bosoeu, athe phofo ea protheine ea lehe le na le e tšoeu haufi le yolk.

4. Collagen Liprotheine

Collagen ke protheine e tloaelehileng ka ho fetisisa 'meleng oa hau. E fumaneha haholo meriring ea hau, letlalo, manala, masapo, li-ligaments le tendon ().

Sebopeho se ikhethileng sa Collagen sa li-amino acid se e fa melemo e mengata ea bophelo bo botle, joalo ka ho khothaletsa sebopeho sa 'mele ho batho ba baholo, hammoho le letlalo le manonyeletso a phetseng hantle (,,).

Leha ho le joalo, collagen ha e na e 'ngoe ea liamino acid tsa bohlokoa tseo' mele oa hau o li hlokang bakeng sa bophelo bo botle. Hobane 'mele oa hau o ke ke oa etsa li-amino acid tsa bohlokoa, o tlameha ho li fumana lijong tsa hau ().

Collagen protein phofo, eo hape e bitsoang collagen peptides, e entsoe ka lihlahisoa tsa liphoofolo - hangata letlalo la khomo, masapo a khomo, masapo a likhoho, lera la lehe le sekala sa tlhapi.

Li-powders tse fumanehang ka ho fetisisa tsa collagen ha li na tatso ebile ha li thabisoe, li li etsa hore li be monate ho sutumetsa sopho kapa lino tse kang kofi.

Ho feta moo, ka tlhaho ha ba na carb.

Vital Proteins e etsa sehlahisoa sa khomo ea nama ea khomo e nang le li-carb tse 0 le ligrama tse 17 tsa protheine bakeng sa likhaba tse ling le tse ling tse peli (ligrama tse 20), ha Lipatlisiso tsa Lipapali li fana ka sehlahisoa se tšoanang le li-carb tse 0 le ligrama tse 10 tsa protheine ka khaba (ligrama tse 11).

Li-powders tse ngata tse nang le tatso ea li-collagen li matlafalitsoe ka li-chain-triglycerides (MCTs), e leng mafura a fumanoang lijong tse kang oli ea coconut.

Li-MCT li chekoa habonolo 'me li kenella, li fa' mele oa hau mohloli o mong oa mafura - haholo ha o thibela li-carbs haholo, joalo ka lijo tsa keto ().

Mohlala, scoop e le 'ngoe (17 grams) ea sehlahisoa sena ke Perfect Keto e fana ka gram e le 1 ea carbs, ligrama tse 10 tsa protheine le ligrama tse 4 tsa mafura a tsoang MCTs.

Kakaretso Collagen protein powders, e tsoang lithong tse ikopantseng tsa liphoofolo le litlhapi, e ka fana ka melemo e ikhethang ea bophelo bo botle. Tse ling li matlafalitsoe ke li-MCT, tse thusang ba latelang lijo tsa keto.

5. Soy Protheine Itšehla

Linaoa tsa soya ke mofuta oa limela tse nang le protheine e ngata ka tlhaho.

Phofo ea protheine ea soya e entsoe ka ho sila linaoa ka har'a lijo ebe e itšehla thajana ea soya, e nang le protheine ea 90-95% ka boima ba 'mele ebile e se na carbs ().

Hopola hore ka linako tse ling bahlahisi ba eketsa tsoekere le litatso tse ka fanang ka li-carbs tse sa batleheng.

Mohlala, protheine ena ea soya e nang le tatso ea vanilla e itšehla thajana ka NOW Sports e ts'oere ligrama tse 13 tsa carbs le ligrama tse 25 tsa protheine ka scoop (45 grams).

Khetho e ntle ke sehlahisoa sena se sa khahlisoeng ke k'hamphani e le 'ngoe, e nang le li-carb tse 0 le ligrama tse 20 tsa protheine ka scoop (24 grams).

Kakaretso Hobane ka tlhaho e na le protheine e ngata, soya e etsa phofo e kholo ea protheine. Li-powders tse sa ratoang ha li na li-carbs ebile li na le liprotheine, leha mefuta e khahliloeng e ka ba holimo ho li-carb ka lebaka la tsoekere le litatso tse ling.

6. Itšehe

Lierekisi ke mofuta o mong oa linaoa tseo ka tlhaho li nang le protheine e ngata ().

Ho tšoana le protheine ea soya e itšehlang thajana, phofo ea protheine ea pea e entsoe ka ho sila lierekisi tse omisitsoeng hore e be phofo le ho ntša li-carb, ho siee phofo e ka thoko.

Bahlahisi ba eketsa tsoekere khafetsa - ka hona carbs - ho eketsa ho hlaka.

Mohlala, protheine ena ea lierekisi e arohile ho tsoa ho NOW Sports e pakela li-gramme tsa 9 tsa carbs tse nang le ligrama tse 24 tsa protheine ka scoop (44 grams).

Ka lehlakoreng le leng, scoop e le 'ngoe (ligrama tse 33) ea mofuta o sa khahlisoang e na le grama e le' ngoe ea carbs haufi le ligrama tse 24 tsa protheine.

Kakaretso Pea protein powder, e nang le li-carbs tse tlase haholo, eu fa matlafatso a maholo a protheine - empa hlokomela mefuta e khahliloeng, kaha hangata e na le li-carbs tse ngata.

7. Rice protheine itšehla

Protheine ea raese ke protheine e ratoang e thehiloeng limeleng, haholo hobane e le hypoallergenic - ho bolelang hore ha ho na monyetla oa ho baka khatello ea mmele.

Boholo ba phofo ea protheine ea raese e na le 80% ea protheine ka boima, e ka tlase ho ea soya kapa pere ea protheine ().

Le ha raese e ruile haholo-holo ka li-carbs, phofo ea protheine ea raese hangata e etsoa ka ho phekola raese e sootho ka li-enzyme tse etsang hore carbs e arohane le liprotheine.

Mohlala, sehlahisoa sena sa phofo ea protheine ea raese e tsoang ho NutriBiotic e na le ligrama tse 2 feela tsa li-carbs empa ligrama tse 11 tsa protheine ka khaba ea khaba (16 grams).

Khamphani e ts'oanang e boetse e fana ka phofo ea protheine ea raese e nang le ligrama tse 2 tsa carbs le ligrama tse 12 tsa protheine ka khaba (15 grams).

Kakaretso Phofo ea protheine ea raese ke carb e tlaase haholo ka mokhoa o makatsang hobane li-carb tse karolong ena e tloaelehileng ea lijo-thollo li ntšoa liprotheine.

Mokhoa oa ho eketsa tatso ho Lihlahisoa tse sa Ratoang

Haeba u qala ho batla phofo ea protheine ea phoofolo kapa ea semela, ho na le litsela tse 'maloa tsa ho li etsa hore li be tastier.

Tsena li kenyelletsa:

• Kenya phofo e nyane ea cocoa.
• Hlohlelletsa phofo ka lino tse nang le khalori e tlase joalo ka lebese la almonde kapa metsoako ea lino-mapholi.
• Koahela sirapo e se nang tsoekere.
• Spoon ka litapole tsa maiketsetso tse kang Splenda kapa lintho tse tsoekere tsa tlhaho, ho kenyeletsoa le stevia kapa monk ea litholoana tsa monk.
• Kopanya palo e nyane ea phofo ea protheine e sa rateheng le sopho, sechu kapa oatmeal.
• Hlohlelletsa metsoako ea pudding e se nang tsoekere.
• Kenya litlatsetso tsa tlhaho kapa linoko tse kang sinamone.

Kakaretso Hlakola li-powders tsa hau tsa protheine tse sa thabiseng ka lintho tse tsoekere le linoko, kapa leka ho li kenya lijong tse fapaneng.

Ntlha ea Bohlokoa

Liprotheine powders ke tsela e bonolo ebile e tenyetsehang ea ho tlatselletsa lijo tsa hau.

Tse ngata ka tlhaho li na le li-carbs kaha li ntšitsoe nakong ea tlhahiso.

Liprotheine tsa lebese - whey le casein - le liprotheine tsa mahe ke tse ling tsa li-powders tse nang le li-carb tse tlase haholo le tse nang le keto, ha liprotheine tsa collagen hangata li se na carbs empa li na le protheine e tlase ho feta mefuta ea mahe kapa mahe.

Li-powders tse thehiloeng ho limela tse entsoeng ka soya, lierekisi kapa raese le tsona li etsa mokhoa o motle oa bophelo bo tlase ba carb.

Le ha mefuta e metle ea phofshoana ena hangata e na le li-carb tse ngata, mefuta e sa thabiseng ha e na letho.

Ka kakaretso, ho bonolo ho khetha ho tsoa ho li-powders tse 'maloa tsa protheine ho ntlafatsa lijo tsa hau tse tlase tsa carb kapa keto ho latela likhetho le lipheo tsa hau.