MaProtein Bars Ane Utano Zvechokwadi Here?

Zvemukati

• Saka, Mapuroteni Mabhawa Akashata kana Akanaka?
• Matipi Ekusarudza Hutano Protein Bhawa
• Ongororo ye

Mapuroteni mabhawa aimbove echinyakare mega-mhasuru vakomana muhuremu. Asi nevakadzi vakawanda uye vachitarisa kuti vawedzere mapuroteni avo, maprotein bars akava chinhu chikuru chepasi-che-chikwama chakadzika.

Icho chinhu chakanaka here? Isu takachera mukutsvaga uye takataura nenyanzvi dzepamusoro kuti tizive chokwadi chese nezve mapuroteni mabhawa.

Saka, Mapuroteni Mabhawa Akashata kana Akanaka?

Zvakanakira Chokutanga pane zvose, pane puroteni. "Protein yakakosha macronutrient kumukadzi wese," anodaro Kylene Bogden, MS, RDN., C.S.SD., chiremba wezvekudya akanyoreswa neCleveland Clinic Center for Functional Medicine. Protein yakakosha kune kwete chete kuonda mhasuru misa, asiwo kune yako metabolic mwero, satiety mazinga, uye kunyangwe hutano hwehomoni. Ongororo yakazara ye2015 mukati Inoshandiswa Physiology, Nutrition, uye Metabolism inokurudzira vanhu, kunyanya avo vanoshanda kunatsiridza yavo miviri (chiyero chemafuta emuviri kune mhasuru), kudya pakati pe25 ne35 gramu eprotein pakudya kwese.

Nekudaro, tsvagiridzo yakaburitswa mu American Journal yeClinical Nutrition inoratidza kuti vakadzi vazhinji havasi kuswedera pedyo nechikumbaridzo ichi chakakodzera. Mushure mezvose, kunyangwe isu takakura sei pakugadzirira kwekudya, isu hatigari tine nguva uye kufanofungira kupedza Svondo masikati tichirova matani ezvikafu zvakashongedzwa, zvakagadzirira-kudya uye zvidyo-zvinoteverwa nekuzvipatsanura mukati. midziyo yega yega (uye kuichengeta ichitonhora!) uye kuazvuzvurudza zuva rese (uye wozodziisa zvakare).

Ichi ndicho chikonzero nei mapuroteni mabhawa achifadza zvakadaro. Hapana prep kana firiji inodiwa, saka kana iwe uine anoshanda, kubata-uye-kuenda mararamiro, ivo inzira huru yekuita chokwadi chekuti protein yako yekudyara inogara pane-poindi zuva rese. "Imwe yemabhenefiti makuru emaprotein bars ndiyo iri nyore chinhu," anodaro Bogden. "Idzo dzakanakira hupenyu hwevakadzi hwakabatikana, uye dzinogona kuvabatsira kuwana zvinovaka muviri zvavaisazokwanisa kuwana neimwe nzira."

Kutaura nezve zvinovaka muviri, izvo zvinosanganisira zvakakosha carbs, mafuta, uye fiber, zvese izvi zvinoshanda pamwe chete neprotein kuwedzera amino acid kuwanikwa kune mhasuru dzako, rubatsiro mukuguta, uye chengetedza simba rako kumusoro, anodaro akanyoreswa wezvekudya Betsy Opyt, RD, CDE, muvambi weBetsy's Best. "Chikafu ipeturu yemuviri wako. Kana usinga ronge zvekudya kana kudya zuva rese, saka kuwana simba rekugonesa kuburikidza nemasikati spin kirasi kunogona kunetsa," anodaro, achiona kuti musanganiswa we carbs neprotein zvakare kwakakosha pakurovedza muviri kupora. Ndicho chikonzero nei vakadzi vazhinji vachienda kumapuroteni mabhawa seyakafanotanga- uye yekumashure-yekurovedza kudya.

Iyo yakaipa: "Mamwe mapuroteni mabhawa ane anopfuura magiramu makumi matatu eshuga uye macalorie akawanda kupfuura bhawa," anodaro nyanzvi yezvokudya yemitambo yakazivikanwa nebhodhi Georgie Fear, R.D., C.S.S.D., munyori we Tsika Dzakaonda Hweupenyu Hwose Kuderedza uremu. Zvichakadaro, mamwe azere neyakaomarara-kududza, zvigadzirwa zvakagadzirwa nerabhoritari senge chikamu chemafuta ane hydrogenated (verenga: mafuta anotapira), sirasi yechibage chepamusoro-soro, kupenda chikafu, shuga dzekugadzira, shuga yekudhakwa, uye zvimwe zvinowedzerwa zvakabatanidzwa zvishoma-kupfuura-stellar utano, anodaro Bogden.

Matipi Ekusarudza Hutano Protein Bhawa

Tarisa zvinyorwa zvinyorwa: Izvi zvinodikanwa kuti uone chaizvo zvauri kudya, saka usavimba nemazita ari kumberi kwepakeji kuti uite sarudzo yako. "Usatombofunga nezveprotein kana mafuta emukati kudzamara waona kuti bhawa rinogadzirwa nezvakanakira-iwe-zvaunonyatso ziva," anodaro Bogden. Semuenzaniso, CLIF Bar inogadzira zvigadzirwa zvakasiyana, kubva kune yayo BUILDER'S Protein Bar kuenda kuOrganic Trail Sanganisa Bhawa, ichishandisa zvese zvigadzirwa senge yakakungurutswa oats uye nzungu ruomba-uye zero zvishoma zvine hydrogenated maoiri kana yakakwira-fructose chibage sosi. ALOHA inogadzira vegan mapuroteni mabhawa ayo zvakare akanyanya kuchena.

Ziva chinangwa chako: Kunze kwekutarisa izvo zvinoshandiswa, zvakakosha kuti utarise mapuroteni, mafuta, carbs, shuga, uye faibha-kunyangwe huwandu hwakaringana hwese hunoenderana chaizvo nezvaunotarisira kuwana kubva kubhawa rako. "Kana uri kuishandisa seyako yekutanga protein, saka unonyatsoda bhawa riine magiramu gumi eprotein," anodaro Kutya. "Ndinoedza kutsvaga vane shuga shoma yekufambisa snacks kana pre-bed snacks. Zvisinei, kana uri kushandisa bhari panguva yemitambo yemitambo, shuga ndiyo inowanikwa nyore nyore yehuni inokurumidza saka michero yematehwe kana michero-based bars ". "asi pfungwa yakaipa." Kana iwe uchitsvaga post-Workout kudzoreredza kana simba rakatsiga (kuti upfuure nekufamba kwenguva refu, pamwe) sarudza bhawa ine anenge magiramu makumi matatu emakabohydrate, sezvo yakaderera-carb bar isingakurise iwe futi, anowedzera. (Ona zviri pamasherufu ezvitoro mune yedu runyorwa rwezvakanakisa uye zvakaipisisa zvekudya zvinovaka muviri zvevakadzi.) Nekuda kwemafuta uye fiber kuenda, Opyt inokurudzira kusarudza bhari rinenge 10 kusvika 15 gramu emafuta, kunyanya kubva kune unsaturated zvinyorwa (edza kuchengeta mafuta akazara anodya kusvika isingasviki magiramu mashanu) uye huwandu hwefibre pakati pemagiramu matatu kusvika mashanu, izvo zvinowedzera kubhawa rako renzara-squashing mhedzisiro.

Gadzira yako wega protein bar. Hausi kuwana chaizvo izvo zvauri kutsvaga kuchitoro chekudya chehutano kana pamusika wako wemuno? Edza kugadzira yako maprotein mabhawa neimwe yeiyi vegan protein bar mabikirwo.

Sezvineiwo, kana iwe uchirangarira zviri kupinda mubhawa rako uye nei uchizvidya, haufanirwe kuve nehanya zvakanyanya nemacalorie. Mushure mezvose, kana iwe uri pakukwira kwezuva rose, iwe ungangoda mijenya yeprotein uye carbs (iyo inogona kukwana mazana matatu-pamwe macalorie) kubva kune yako protein bar, inoyeuchidza Kutya. Kana iwe uchitsvaga masikati ekutora-ini-kuhofisi, imwe nzira-inosanganisa bar ine yakaderera carb uye mapuroteni mazinga angangoita zana nemakumi mashanu kusvika mazana maviri macalorie, acharova ipapo.

Ongororo ye