Iyo 7 Akanaka Mhando dzeProtein Powder

Zvemukati

• Chii chinonzi Mapuroteni Poda?
• 1. Whey Mapuroteni
• 2. Casein Mapuroteni
• 3. Zai Mapuroteni
• 4. Pea Mapuroteni
• 5. Hemp Mapuroteni
• 6. Brown Rice Protein
• 7. Mapuroteni akasanganiswa emiti
• Ndeapi Mapuroteni Hupfu Akanyanya Kunaka?
• ZveMuscle Gain
• Zvekudzikira Kurema
• Kune VeVariji uye Vegans
• Icho Chinokosha

Mapuroteni mapoda anonyanya kufarirwa pakati pevanhu vanoziva nezvehutano.

Kune akawanda marudzi eprotini poda yakagadzirwa kubva kwakasiyana siyana masosi.

Sezvo paine sarudzo dzakawanda kudaro, zvinogona kunetsa kuti ndedzipi dzinopa mhedzisiro.

Heano manomwe emhando dzakanakisa dzeprotini poda.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Chii chinonzi Mapuroteni Poda?

Mapuroteni mapoda mapuroteni anowanikwa mune mamwe mapuroteni kubva kune mhuka kana chikafu chezvirimwa, senge mukaka, mazai, mupunga kana pizi.

Kune matatu mafomu akajairika:

• Mapuroteni anotarisa: Yakagadzirwa nekutora mapuroteni kubva muchikafu chose uchishandisa kupisa uye acid kana maenzyme. Izvi zvinowanzo kupa 60-80% protein, neakasara 20-40% akaumbwa nemafuta uye carbs.
• Mapuroteni anoparadzanisa: Imwe yekusefa maitiro inobvisa mamwe mafuta uye carbs, ichiwedzera kuisa puroteni. Mapuroteni sanganisa hupfu hune 90-95% protein.
• Mapuroteni hydrolysates: Inogadzirwa nekuenderera mberi nekupisa neacid kana ma enzymes - ayo anodambura zvisungo pakati peamino acids - hydrolysates inosvinwa nekukurumidza nemuviri wako uye mhasuru.

Hydrolysates inoita kunge inokwidza insulin mazinga kupfuura mamwe mafomu - zvirinani mune iyo whey protein. Izvi zvinogona kusimudzira mhasuru yako kukura zvichitevera kurovedza muviri ().

Mimwe mapoda yakasimbiswawo nemavhitamini nemamineral, kunyanya calcium.

Nekudaro, havazi vese vanobatsirika neaya mahupfu. Kana kudya kwako kwatove kwakapfuma muhupamhi hwepamusoro mapuroteni, pamwe haungaone musiyano mukuru muhunhu hwako hwehupenyu nekuwedzera mapuroteni poda.

Zvisinei, vatambi uye vanhu vanogara vachisimudza zviyero vanogona kuona kuti kutora mapuroteni poda kunobatsira kuwedzera musuru kuwana uye kurasikirwa kwemafuta.

Mapuroteni mapoda anokwanisa zvakare kubatsira vanhu vanonetsekana kusangana nemaprotein anodiwa nechikafu chete, sevanhu vanorwara, vakuru vakuru uye vamwe vembiri kana vegani.

Pfupiso Mapuroteni mapoda anouya kubva kwakasiyana masosi uye anowanikwa mune akati wandei mafomati. Vanhu vanozvishandisa kuti vawedzere tsandanyama, kuvandudza kuwanda kwemuviri uye kubatsira kusangana nemaprotein avo.

1. Whey Mapuroteni

Whey protein inouya kubva mumukaka. Ndiyo mvura inopatsanurwa kubva kumakaka panguva yekugadzira cheesemaking. Iyo yakawanda mumapuroteni asiwo inochengetera lactose, shuga yemukaka iyo vanhu vazhinji vanonetseka kugaya.

Ipo whey protein concentrate ichichengeta imwe lactose, iyo vhezheni vhezheni ine zvishoma zvishoma nekuti yakawanda yeiyi mukaka shuga inorasika panguva yekugadzirisa.

Girosi rinogaya nekukurumidza uye rakapfuma muma branched-chain amino acids (BCAAs). Leucine, imwe yeaya maCAAA, inoita chinzvimbo chikuru mukusimudzira mhasuru kukura uye kupora mushure mekuramba uye kutsungirira kurovedza muviri (,).

Kana maamino acids akagayiwa uye akanyura muropa rako, anova anowanikwa kune mhasuru protein synthesis (MPS), kana kugadzirwa kwemhasuru nyowani.

Zvidzidzo zvinoratidza kuti whey protein inogona kubatsira kuvaka uye kuchengetedza mhasuru, kubatsira vatambi kupora kubva kunorema kurovedza muviri uye kuwedzera musimba simba mukupindura kudzidziswa kwesimba (,,,,,).

Imwe ongororo mumajaya echidiki yakaratidza kuti whey protein yakawedzera MPS 31% kupfuura soy protein uye 132% kupfuura casein protein inotevera kuramba kuramba ().

Nekudaro, ongororo ichangoburwa ye10-vhiki yakawana kuti vakadzi vepostmenopausal vane mhinduro yakafanana kune yekudzivirira kudzidziswa kunyangwe vakatora whey protein kana placebo ().

Zvimwe zvidzidzo mune zvakajairika-huremu, kuwandisa uye kufutisa vanhu vanoratidza kuti whey protein inogona kusimudzira kugadzirwa kwemuviri nekudzora mafuta mashoma uye kuwedzera kuonda mashoma (,,).

Uyezve, whey protein inoita kunge inoderedza havi senge mamwe marudzi eprotein (,,,,,).

Imwe yedzidzo yakapa varume vakaonda zvina dzakasiyana mhando dzemvura mapuroteni chikafu pamazuva akasiyana. Idzo Whey-protein Kudya kwakatungamira pakuderera kukuru mukuda kwekudya uye kudzikisira kukuru kwecororie pakudya kunotevera ().

Zvimwe zvidzidzo zvinoratidza kuti whey protein inogona zvakare kudzora kuzvimba uye kugadzirisa zvimwe zvehutano zvemoyo zvevanhu vakafuta uye vakafutisa vanhu (,,).

Pfupiso Whey protein inokasira kugayiwa, ichipa kukurumidza kumuka kwemaamino acids ayo anogona kubatsira kuwedzera mhasuru uye simba. Inogona zvakare kudzikisira kudya uye kukurudzira kurasikirwa kwemafuta.

2. Casein Mapuroteni

Kunge whey, casein ipuroteni inowanikwa mumukaka. Nekudaro, casinin inogaya uye inonwiwa zvishoma nezvishoma.

Casein inogadzira gel painobatana nedumbu acid, ichinonoka kubvisa mudumbu uye kunonoka kunwa kweropa rako kwemaamino acids.

Izvi zvinoguma nekuratidzika zvishoma nezvishoma, kwakadzikama kwemhasuru dzako kumaamino acids, zvichideredza mwero wekuputsika kwemhasuru mapuroteni (22).

Kutsvagurudza kunoratidza kuti casinin inoshanda zvakanyanya pakuwedzera MPS uye simba kupfuura soy uye gorosi protein - asi isingasviki kune whey protein (,,,,,,).

Nekudaro, kumwe kuongorora mune varume vakafutisa kunoratidza kuti kana macalorie akarambidzwa, casinini inogona kuve nemupendero pamusoro pevhiri mukuvandudza kuumbwa kwemuviri panguva yekudzidziswa kwekudzivirira ().

Pfupiso Casein ipuroteni inononoka-kugaya yemukaka iyo inogona kudzora mhasuru mapuroteni kuputsika uye kukurudzira mhasuru kukura uye kurasikirwa kwemafuta panguva yekarori yekudzivirira.

3. Zai Mapuroteni

Mazai sosi yakanaka kwazvo yeprotein yemhando yepamusoro.

Pazvinhu zvese zvekudya zvese, mazai ane eprotein akanyanya kugadziriswa - akagadziriswa amino acid mamaki (PDCAAS).

Ichi chibodzwa chiyero chehunhu hweprotein uye kugaya ().

Mazai zvakare chimwe chezvakanakisa chikafu chekudzikira kudya uye kukubatsira kuti ugare wakazara kwenguva refu (,).

Nekudaro, mazai epuroteni mapoda anowanzo gadzirwa kubva mazai machena pane mazai akazara. Kunyangwe iyo protein protein ichiramba iri yakanaka, unogona kuwana kuzara kushoma nekuti iwo ane mafuta-mazizi akabviswa.

Kufanana nezvose zvigadzirwa zvemhuka, mazai akazara mapuroteni sosi. Izvi zvinoreva kuti vanopa ese mapfumbamwe akakosha amino acids ayo muviri wako usingakwanise kuzviita wega.

Zvakare, mapuroteni ezai ari echipiri chete kune whey seyakanyanya sosi yeleucine, iyo BCAA inotamba chinzvimbo chikuru muhutano hwemasuru (31).

Ramba uchifunga kuti zai-chena protein haina kudzidza zvakanyanya sey Whey kana kasini.

Mune kumwe kuongorora, yakaratidza kushomeka kwekudzikisa chishuwo pane kasini kana mapea mapuroteni kana uchinge wadya usati wadya ().

Mune imwe, vatambi vechikadzi vanotora zai-chena mapuroteni vakawana zvakafanana mukurema uye mhasuru simba sevaya vanowedzera ne carbs ().

Mazai-machena mapuroteni anogona kunge ari sarudzo yakanaka kune vanhu vane mishonga yemukaka vanosarudza chinowedzerwa zvichibva pamapuroteni emhuka.

Pfupiso Mazai-machena mapuroteni akakwirira muhunhu uye akagayiwa nyore - kunyangwe izvo zvingatadze kukuchengetedza iwe uchinzwa uzere semamwe mapuroteni mapoda.

4. Pea Mapuroteni

Pea protein poda inonyanya kufarirwa pakati pevanodya nyama, vegans uye vanhu vane allergies kana kunzwisiswa kune mukaka kana mazai.

Yakagadzirwa kubva yeyero yakakamurwa pea, yepamusoro-fiber legume inozvirumbidza zvese kunze kweiyo yakakosha amino acids.

Pea mapuroteni anonyanya kupfuma muBCAAs.

Chidzidzo chegonzo chakacherekedza kuti mapea mapuroteni anonwiwa zvishoma nezvishoma pane whey protein asi nekukurumidza kupfuura casein. Kukwanisa kwayo kumutsa kuburitswa kwehuwandu hwakazara mahormone kunogona kufananidzwa neiyo yemukaka protein ().

Mune chidzidzo chevhiki gumi nemaviri muvarume zana negumi nevatanhatu vachidzidzira kuramba, avo vakatora 1.8 maunzi (50 magiramu) epea mapuroteni zuva nezuva vakaona kuwedzera kwakafanana mukurema kwemhasuru sevaya vaidya yakaenzana ye Whey protein mazuva ese ().

Uye zvakare, ongororo yakaratidza kuti vanhu nemakonzo ane BP yakanyanya kuderera mumatanho akakwirisa pavakatora mapea mapuroteni ekuwedzera ().

Kunyangwe pea protein yehupfu inoratidza chivimbiso, kumwe kutsvagisa kwepamusoro-soro kunodiwa kuratidza izvi mhedzisiro.

Pfupiso Nepo zvidzidzo zvakaganhurirwa, mapea mapuroteni anogona kukurudzira kuzadza uye kuwedzera mhasuru kukura nemazvo sezvinoita mhuka-based mapuroteni.

5. Hemp Mapuroteni

Hemp protein powder ndeimwe chirimwa-based supplement iri kuwana mukurumbira.

Kunyangwe hemp iine hukama nembanje, inongori nechero huwandu hweiyo psychoactive chinhu THC.

Hemp yakafuma mune inobatsira omega-3 fatty acids uye akati wandei akakosha amino acids. Nekudaro, haina kutorwa seyakazara protein nekuti ine yakadzika kwazvo mazinga eamino acids lysine uye leucine.

Nepo kutsvagurudza kushoma kuripo pane hemp protein, inoita kunge yakanyatso kugadzirwa mapuroteni sosi ().

Pfupiso Hemp mapuroteni akakwirira mu omega-3s uye anoita kunge ari nyore kugaya. Nekudaro, iyo yakaderera mune yakakosha amino acids lysine uye leucine.

6. Brown Rice Protein

Mapuroteni mapuroteni akagadzirwa nemupunga wakasvibira anga aripo kwenguva yakati, asi anowanzoonekwa seakaderera kune whey protein yekuvaka mhasuru.

Kunyangwe mupuroteni mupunga uine zvese zvakakosha amino acids, yakanyanya kuderera muLysine kuve puroteni yakakwana.

Iko hakuna kwakawanda kutsvagisa nezve mupunga protein protein, asi kumwe kuongorora kwakafananidza mhedzisiro yemupunga uye ma Whey powders mune akakwana, varume vechidiki.

Chidzidzo chevhiki sere chakaratidza kuti kutora 1.7 maawundi (48 magiramu) emupunga kana whey protein zuva nezuva zvakakonzera shanduko dzakafanana mukuumbwa kwemuviri, simba remhasuru uye kupora ().

Zvisinei, kumwe kutsvagisa nezve brown brown mupunga protein inodiwa.

Pfupiso Kutsvagurudza kwekutanga nezve brown mupunga protein protein inoratidza kuti inogona kuve nemhedzisiro inobatsira pakuumbwa kwemuviri. Nekudaro, iyo yakaderera mune yakakosha amino acid lysine.

7. Mapuroteni akasanganiswa emiti

Mamwe mapuroteni mapoda ane musanganiswa wezvinomera zvemiti kuti upe muviri wako zvese zvakakosha amino acids. Maviri kana anopfuura eanotevera mapuroteni anowanzo kuve akabatanidzwa:

• Mucheka mutsvuku
• Pea
• Hemp
• Alfalfa
• Chia mhodzi
• Mbeu yeflakisi
• Artichoke
• Quinoa

Nekuda kwechimwe chikamu kune yavo yepamusoro fiber, mapuroteni ekudyara anowanzo kugaya zvishoma nezvishoma kupfuura mapuroteni emhuka. Kunyangwe izvi zvisingakwanise kuunza dambudziko kuvanhu vazhinji, zvinogona kudzikamisa amino acids muviri wako waunogona kushandisa nekukurumidza mushure mekurovedza muviri.

Chidzidzo chidiki chidiki chakapa vakomana vakarovedzwa nemishonga ine 2.1 ounces (60 gramu) yewhey protein, pea-mupunga protein musanganiswa kana pea-mupunga musanganiswa nemafuta ekuwedzera kuti akurudzire kugaya ().

Iyo enzyme-yakawedzera poda yaifananidzwa ne Whey protein maererano nespeed iyo amino acids yakaonekwa muropa.

Pfupiso Mapuroteni anoverengeka mapoda anosanganisira musanganiswa wemapurotini emiti. Kuwedzera ma enzymes kune aya madyara-mapuroteni masanganiswa anogona kuwedzera kugaya uye kutora kwavo.

Ndeapi Mapuroteni Hupfu Akanyanya Kunaka?

Kunyangwe ese mapuroteni powders achipa kwakadzika sosi yeprotein, mamwe marudzi anogona kunge achinyanya kushanda pakupa muviri wako izvo zvaunoda.

ZveMuscle Gain

Tsvagiridzo yakagara ichisimbisa whey protein kugona kwekusimudzira mhasuru uye kupora. Ipo whey concentrate yakachipa pane whey kuzviparadzanisa, ine mapuroteni mashoma nekurema.

Heano mashoma mazano eiyo whey protein mapoda:

• Optimum Nutrition Whey Protein: Iyi whey protein isolate uye concentrate inopa 24 gramu eprotein uye 5.5 gramu eBCAAs pakushanda.
• EAS 100% Whey Protein: Iyi whey protein concentrate inopa 26 gramu eprotein uye 6.3 gramu eBCAAs pakushanda.
• Dymatize Nutrition Elite Whey Protein: Izvi zvakasanganiswa kuisa pfungwa uye kupatsanura zvinopa makumi maviri nemaviri magiramu eprotein uye mashanu magiramu eBCAAs pane scoop.

Zvekudzikira Kurema

Casein protein, whey protein kana musanganiswa wevaviri inogona kuve yakanakisa protein yekuwedzera yekusimudzira kuzara uye kurasikirwa kwemafuta:

• Jay Robb Grass-Fed Whey Protein: Iyi Whey protein inoparadzanisa mapaketi 25 magiramu eprotein pa scoop.
• Optimum Nutrition 100% Casein Protein: Iyi proteinin inopa 24 magiramu eprotein pa scoop.
• EAS Whey + Casein Protein: Iko kusanganiswa kwe Whey uye casein protein inogadzira inozvirumbidza magiramu makumi maviri eprotein pa scoop.

Kune VeVariji uye Vegans

Heano mashoma emhando yepamusoro epuroteni mapoda ane imwechete kana yakavhenganiswa 100% -vegan chirimwa mapuroteni:

• Vega One All-in-One Nutritional Shake: Uyu musanganiswa wepea protein, mbeu yeflakisi, hemp nezvimwe zvinoshandiswa zvine magiramu makumi maviri eprotein pa scoop.
• MRM Veggie Elite: Uyu musanganiswa wepea mapuroteni uye brown mupunga protein ane vegan digestive enzyme inobereka makumi maviri nemaviri magiramu eprotein pa scoop.

Pfupiso Zvakanakisa kusarudza puroteni poda zvichibva pane zvaunofarira zvekudya, kushivirira kwechikafu uye hutano uye zvinangwa zvehutano.

Icho Chinokosha

Mapuroteni mapoda anokwanisa kupa mapuroteni epamusoro-soro mufomu yakaomarara, iri nyore.

Kunyangwe asiri munhu wese anoda protein protein yekuwedzera, ivo vanogona kukubatsira iwe kana ukaita simba rekudzidzisa kana usingakwanise kusangana neprotein yako inoda nechikafu chega.

Kana iwe uri kutsvaga kumusoro kune yako protein yekudyiwa, edza chimwe chezvinhu izvi zvigadzirwa nhasi.