Phofo ea Protheine e sa Ratoang U Ka Eketsa Ho Eng Kapa Eng Le Neng

Litaba

• Phofo ea Protheine e sa Latsoang ke Eng?
• Mokhoa oa ho Sebelisa Phofo ea Protheine e sa Rateheng
• Moo u ka rekang phofo ea protheine e sa rateheng
• Protheine ea Revly Grass-Fed Whey Ikarola, e sa Rateheng
• Orgain Organic Plant-based Protein Powder, Natural Unsweetened
• Isopure Zero Carb Unflavored Protheine e phofo
• Naked Nutrition Grass-Fed Whey Protein Powder
• Phofo ea Huel v3.0
• Tlhahlobo bakeng sa

Ka lintho tse ling bophelong, tatso e ea ntlafala: botho, bophelo ba hau ba thobalano, salsa verde. Ha ho tluoa ho phofo ea protheine, leha ho le joalo, molemo oa tatso e ekelitsoeng oa utloahala. Batho ba bang ba rata monate o phatlohileng, ba bang ba o fumana o sa hlokahale ebile o le matla haholo.

Kena: phofo e sa rateheng ea protheine, tsela e bonolo ea ho eketsa phepo ea hau ea protheine haeba u khetha ho qoba litlolo tse monate. Mona ke scoop (pun e reretsoeng) ho phofo ea protheine e se nang tatso, ho kenyelletsa le hore na o ka e sebelisa joang ho lipepe le likhetho tse ntle ho li reka. (Related: Na ho Molemo ho noa Protein Shake Pele Kapa Ka mor'a Koetliso?)

Phofo ea Protheine e sa Latsoang ke Eng?

Phofo ea protheine e sa rateheng ke eona ntho e utloahalang hantle-ka lemati. Amy Shapiro, M.S., R.D., C.D.N., mothehi oa Phepo ea 'Nete ea Sebele, o re: "Ho se be monate ho bolela hore ha ho litlolo tse eketsoang." "Bakeng sa liphofo tse ngata tsa protheine, seo se bolela hore ha ba kenye litlatsetso kapa litlolo tse ling. Ho its'etleha ka mofuta, leha lihlahisoa tse ling li eketsa lisebelisoa tse ling ho ntlafatsa boleng le tatso. Ho bohlokoa ho bala mangolo a phepo e nepahetseng eseng feela ho amohela seo e boletsoe ka pele ho sephutheloana. " Tsamaiso ea Lijo le Lithethefatsi ha e laole li-supplement tsa lijo joalo ka ha e etsa meriana, 'me lik'hamphani li ka bitsa phofo "e sa thabiseng" ha e hlile e na le metsoako ea tatso e ekelitsoeng.

Monyetla o moholo oa ho sebelisa protheine e sa rateheng ke hore (hangata) ha e na lintho tse natefisang. Ho qoba litlolo tse monate e ka ba taba ea tatso-batho ba bangata ba fumana metsoako e kang stevia ho latsoa monate o feteletseng-kapa e ka ba khetho e shebaneng le bophelo bo botle. Shapiro o re: "Li-sweeteners tse ling, joalo ka sucralose, ha li na bophelo bo botle ho sa tsotelehe hore ha li na khalori, 'me tse ling li ka baka mala kapa ho baka mpa."

Mokhoa oa ho Sebelisa Phofo ea Protheine e sa Rateheng

Ha u se u tloaelane le hore na u lokela ho ja protheine e kae ka letsatsi, u ka qala ho iqapela lipepepe tsa hau. Smoothies le ho thothomela ke likhetho tse totobetseng, empa ha u felle feela ho lino tse monate ha ho tluoa ho kenyeng scoop (kapa tse peli) tsa phofo ea protheine. Hobane phofo ea protheine e sa rateheng ha e monate, e fetoha le maemo haholo.Le ha mohlomong o ke ke oa lora ka ho fafatsa phofo ea protheine e nkhang hamonate ea Fruity ka majoe a monate, phofo ea protheine e sa thabiseng ha e nke lehlakore. Bohobe ba konofolo, khōhō e halikiloeng, pasta e iketselitsoeng… menyetla e teng e sa feleng.

Hopola hore hobane feela e se na tatso ha ho bolele hore e rata moea. Ho e-na le hoo, phofo ea protheine e sa thabiseng e na le tatso e nyenyane ea linate le / kapa mokhoa oa lijo-thollo-tseo ka bobeli li ka koaheloa habonolo ka metsoako e kang nut butters, litholoana, cacao kapa litlama haeba u se fan. Haeba u na le lipelaelo, Shapiro o khothalletsa ho eketsa phofo e nyenyane (esita le kotara-scoop qalong) le ho eketsa chelete ho fihlela u tloaetse tatso. (E amanang: Li-protein tse matla ka ho fetisisa bakeng sa basali, ho latela litsebi tsa phepo)

Moo u ka rekang phofo ea protheine e sa rateheng

U ka qeta lihora u bapisa liprotheine tse ngata tse fumanehang, le haeba u fokolitse ho batla ha hao ho fihlela likhethong tseo u sa li rateng. Ho tla u thusa haeba u tseba seo u lokelang ho se sheba. Ho khetha e 'ngoe ea likhetho tse ntle ka ho fetisisa tsa phofo ea protheine, Shapiro o fana ka tlhahiso ea ho boloka tse latelang kelellong:

• Likhetho tse ntle ka ho fetisisa li sebelisa metsoako ea tlhaho, e entsoeng ka mokhoa o fokolang, le e nang le mehloli e metle. "Ka ho fumana mehloli e metle ke bolela ho etsa bonnete ba hore e fepehile joang, ha e na loto, e entsoeng ka metsoako e hloekileng e tsoang ho bahlahisi ba tšepahalang le mapolasi, joalo-joalo," ho bolela Shapiro. (Mohlomong u tla tlameha ho cheka webosaeteng ea k'hamphani.)
• Sheba lethathamong la lisebelisoa hore na e na le mofuta oa liprotheine feela tseo u batlang ho li sebelisa (whey, pea, joalo-joalo).
• Qoba litlatsetso tsa soya joalo ka soy lecithin. Soy e na le ho ruruha ho batho ba bangata 'me sebopeho sa phofo se atisa ho sebetsoa haholo, ho bolela Shapiro.
• Lihlahisoa tse ling li its'etleha haholo ho li-filler le li-emulsifiers, e leng metsoako e ntlafatsang botlolo le ho thibela clumping. (Carrageenan, maltodextrin, le lecithin ke mehlala e meng e tloaelehileng.) Phoso lehlakoreng la lethathamo la lintho tse khutšoane le protheine e ngata ha ho sebetsoa. Hopola hore mehloli ea liprotheine tsa vegan e tla ba tlase ho protheine ka molumo ha e bapisoa le protheine e thehiloeng liphoofolong.

Ha u ntse u nahanne ka tsena tsohle, mona ke tse ling tsa li-powders tse ntle ka ho fetisisa tse sa thabiseng:

Protheine ea Revly Grass-Fed Whey Ikarola, e sa Rateheng

Whey e nkoa e le protheine ea boleng bo phahameng kaha e na le li-amino acid tse robong tsa bohlokoa-mehaho ea protheine-'me e atisa ho ba bonolo ka mpeng (ntle le haeba, ha e le hantle, u nahanela lebese). Phofo ena ea protheine ea Whey e se nang tatso e na le metsoako e 'meli feela: Whey protheine e itšehla thajana (e nang le protheine e phahameng ho feta whey concentrate) ho tsoa likhomong tse fepehileng ka joang le soneblomo lecithin. Ebile ha e theko e tlase, eo ka sebele e seng bohloko.

E Reke: Protheine ea Revly Grass-Fed Whey Ikarola, e sa Rateheng, $ 21, amazon.com

Orgain Organic Plant-based Protein Powder, Natural Unsweetened

Powder ea protheine e sa thabiseng ea Orgain ke khetho ea vegan, e se nang gluten, e se nang soya e entsoeng ka protheine ea pea, protheine ea raese e sootho le peo ea chia kaofela. Ke tikoloho e netefalitsoeng ke USDA, e tsoakana le lintho tse metsi habonolo, ebile ha e na tatso e tebileng eo u tla ikutloa u batla ho e pata.

E Reke: Mokelikeli oa 'mele oa Protein o ipapisitseng le limela, Natural Unsweetened, $ 25, amazon.com

Isopure Zero Carb Unflavored Protheine e phofo

Haeba u ja lijo tse nang le carb e tlase, u tla ananela hore Isopure Unflavored Whey Protein Isolate e na le ligrama tsa zero (e, zero) tsa carbs. E entsoe ka Whey protein e itšehla thajana, phofo ea Whey protein e sa tatso e paka ligrama tse 25 tsa protheine ka khalori e le 'ngoe ea 100 e sebeletsang.

E reke: Isopure Zero Carb Unflavored Protein Powder, $ 47, amazon.com

Naked Nutrition Grass-Fed Whey Protein Powder

Naked Nutrition e khethehile ka li-supplement ntle le li-additives-mme phofo ena ea protheine e sa thabiseng le eona e joalo. Phofo ena ea motsoako o le mong e entsoe ka Whey e tsoang likhomong tse fepehileng joang bo mapolasing a manyane a lebese a Rumiano California.

E Reke: Phofo ea protheine e nang le 'mele e nang le' mele e se nang letho, $ 90, amazon.com

Phofo ea Huel v3.0

Haeba o ntse o batla phepelo e felletseng ea phepo ho fapana le phofo ea protheine ea ol, leka Huel Powder v3.0. E 'ngoe ea lik'halori tse 400 tsa vegan, phofo e sa latsoehang e na le ligrama tse 38 tsa lik'habohaedreite, ligrama tse 29 tsa protheine, le ligrama tse 13 tsa mafura a nang le livithamine le liminerale tse 27. Huel e etsa pakete e fapaneng ea "flavor boost" eo u ka lulang u le teng haeba u batla ho fetola phofo hore e be khetho e monate.

E Reke: Huel Powder v3.0, $103, huel.com

Tlhahlobo bakeng sa