Iwo 7 Akanyanya Mapuroteni Mapoda eVakadzi

Zvemukati

• 1. Whey Mapuroteni
• 2. Pea Mapuroteni
• 3. Collagen
• 4. zai Muchena Protein
• 5. Hemp Mapuroteni
• 6. Brown Rice Protein
• 7. Yakasanganiswa Yezvirimwa-Yakagadziriswa Mapuroteni
• Maitiro Ekusarudza Akanyanya Mapuroteni Powder
• Sarudza Zvigadzirwa Nezvishoma Zvidimbu
• Skip Yakakwira-Shuga Zvigadzirwa
• Usapfuure Izvo
• Mashandisiro Ekushandisa Protein Powder
• Icho Chinokosha

Mapuroteni mapoda mapuroteni anozivikanwa ekuwedzera kune vanhu vari kutsvaga kushaya huremu, kuwana mhasuru uye kugadzirisa mutambo.

Kunyangwe ichiwanzobatanidzwa nevarume vachitarisa kuwanda kumusoro, izvi zvinowedzera zvinofarirwa nevakadzi futi. Muchokwadi, akawanda mapuroteni powders ave kutengeswa kunyanya kune vakadzi.

Ivo chishandiso chinoshanda chevakadzi vanotarisa kurasikirwa nemafuta, toni kumusoro uye nekuvandudza simba. Uyezve, mapuroteni mapoda anowedzera uye ane hutano kuwedzera kune-ku-kuenda kudya uye zvidyiwa.

Nekudaro, iwo huwandu hwakawanda hweprotein powders inowanikwa inogona kuvhiringidza kunyangwe ivo vanotengesa zvakanyanya, zvichisiya vakadzi vachinetseka kuti nderupi rudzi runokodzera zvavanoda.

Heano marudzi manomwe akanakisa eprotein yevakadzi, pamwe neruzivo rwekuti ungasarudza sei chigadzirwa chemhando yepamusoro.

1. Whey Mapuroteni

Whey protein ndeimwe yemhando dzakakurumbira dzemapuroteni poda uye nechikonzero chakanaka.

Ipuroteni yakanyanya kugayikwa-inotorwa nemukaka ine zvese zvipfumbamwe zvakakosha zveamino acids izvo muviri wako usingakwanise kuzvigadzira wega.

Ichi chikonzero nei whey protein ichionekwa se "yakakwana" sosi yeprotein.

Whey protein inowedzera inokurudzira kuonda, inowedzera kukura kwemhasuru uye inoderedza nzara mune vese varume nevakadzi.

Chidzidzo chevhiki makumi maviri nematatu chevakuru vakawandisa vakawana kuti kuwedzera magiramu makumi mashanu emakumi mapfumbamwe epuroteni pazuva kwakatungamira kumapaundi mashanu (2.3kg) kurasikirwa kwemafuta kwakakura kupfuura huwandu hwakaenzana hweprotein yesoya kana carbs ().

Whey protein inoderedzawo ghrelin, hormone inokurudzira kuda kudya, iyo inogona kutsanangura kushanda kwayo mukuderedza nzara uye kuwedzera kurasikirwa kwehuremu ().

Uyezve, whey protein inogona kubatsira kuwedzera uye kuchengetedza yakaonda tsandanyama, izvo zvinonyanya kukosha kuvakadzi muhupenyu hwavo hwese.

Semuenzaniso, kutsvagurudza kwakaratidza kuti whey protein inowedzera pamwe nekusadzidzira kudzidziswa kwakatungamira mukuwedzera kwakakura kwemhasuru uye kuvandudzwa kwesimba ().

Pamusoro pezvo, Whey protein inomhanyisa mhasuru kupora uye inoderedza kurovedza-inokanganisa mhasuru kukuvara mumadzimai anoshanda, ichiita sarudzo yakanaka kwazvo kune vatambi ().

Nekudaro, sezvo whey inogadzirwa kubva mumukaka, iyi mhando yeprotein haina kukodzera vegans kana avo vane allergies kana kusashivirira kune mukaka.

Whey protein poda ipisheni yemukaka-yakatorwa mupuroteni iyo inogona kubatsira vakadzi vanotarisa kudzikira uremu, kuwana mhasuru uye kuwedzera simba.

2. Pea Mapuroteni

Pea protein inogadzirwa kubva kune dzakaomeswa, ivhu yeyese pizi. Iyo inodiwa pakati pevhegi uye nevanhu vasingakwanise kutsungirira mhuka-based protein mapuroteni.

Uyezve, ndeye hypoallergenic, ichiita sarudzo yakachengeteka kune vanhu vane chekudya kana hwechirwere.

Kunyangwe pizi isingawanzo kutariswa sosi ine simba yeprotein, pea protein poda yakanyanyiswa uye isosi yakanaka kwazvo yeakakosha amino acids leucine, isoleucine uye valine.

Aya maamino acids, anowanzozivikanwa se branched-chain amino acids kana BCAAs, anoita basa rakakosha muswe protein protein synthesis.

Imwe ongororo yakawana kuti pea protein inowedzera yakatungamira mukuwedzera kukuru kwe bicep mhasuru pakukora kupfuura whey protein, kana ichibatanidzwa nekurwisa kudzidziswa ().

Sezvo mhasuru yakatetepa ichipisa akawanda macalorie kupfuura mafuta, kuwedzera mhasuru kunogona kubatsira vakadzi kuwedzera metabolism uye kurasikirwa nehuremu ().

Uyezve, mapea mapuroteni anogona kubatsira kudzikisa nzara uye kukuchengetedza iwe kugutsikana pakati pekudya.

Muchokwadi, pea protein hydrolyzate, mhando yemapea mapuroteni anowanikwa nyore nyore, akawanikwa achinyanya kushanda mukudzvinyirira nzara uye kuwedzera kuzara muvanhu vakawandisa kudarika whey protein ().

Pea protein inogona kubatsira kuvaka yakaonda tsandanyama uye kudzikisira nzara, zvese izvi zvinogona kukurudzira kuonda. Iyo sarudzo hombe kune vegans kana vakadzi vane nzwisa yekudya.

3. Collagen

Collagen inopesana nyowani mupuroteni poda musika.

Iyi multipurpose yekuwedzera haingoburitse chete ine simba punchi yeprotein, asi inogona zvakare kubatsira kudzikisa marwadzo akabatana, kuwedzera mhasuru simba uye kunyange kudzikisira kuunyana kwekuunyana (,,).

Iyo yakajairika collagen powders pamusika inotorwa kubva paganda kana mapfupa emhuka sedzemombe nenguruve, kana kubva pachiyero uye ganda rehove.

Mazhinji emapoda aya akaiswa hydrolyzed, zvichireva kuti akaputswa kuita zvidimbu zvidiki zvinodaidzwa kuti mapeptidi ayo muviri wako unokwanisa kupinza zviri nyore.

Ivo vanowanzo kurongedza mu 18-20 gramu eprotein panguva yekushandira, ichivaita sarudzo yakanaka kwazvo kune vakadzi vari kutsvaga kuwedzera kudya kwavo kweichi chakakosha chikafu.

Imwe bhenefiti yeiyo collagen poda ndeyekuti inosanganisika nyore nyore mune inopisa kana inotonhorera zvinwiwa, ichisimudzira ayo nyore chinhu. Kukurudzira kwayo mapuroteni kunogona zvakare kudzikisa nzara uye kuwedzera kuzara.

Kuwedzera collagen kuchikafu chako zvakare kunobatsira majoini, mapfupa uye ganda.

Kuongororwa kwevatambi 147 vakaona kuti kutora collagen zvinowedzera zvakadzora kurwadziwa kwekubatana paunenge uchifamba, uchizorora uye uchirovedza muviri ().

Chimwe chidzidzo chakaratidza kuti vanhu vakura vachitora collagen zvinowedzera, pamwe nekuita kurwisa kurovedza muviri, vaive nezvakawanda zvakakosha mune ese mhasuru uye mapfupa mashoma.

Avo vakagamuchira collagen peptides vakawana 9.3 mapaundi (4.22 kg) ehuremu hwemuviri, nepo boka re placebo rakawana 6.4 mapaundi (2.9 kg) ().

Collagen peptides anogona zvakare kubatsira kudzikisa zviratidzo zvekukwegura kunge kuunyana, kuoma uye kugadzika kweganda. Mune kumwe kuongorora, 69% yevanhu vakaona kuderedzwa kunooneka mumitsara yavo yechiso ().

Collagen peptide poda inzira iri nyore yekuwedzera kudya kweprotein uye zvakare inogona kubatsira kudzikisa marwadzo akabatana, kuvaka mhasuru uye kugadzirisa hutano hweganda.

4. zai Muchena Protein

Mazai ndeimwe yenzvimbo dzakanakisa dzemapuroteni aunogona kudya.

Ose mazai anopa zvinovaka muviri zvakanyanya, asi kudya mazai machena, ayo anenge ari mapuroteni akachena, anogona kubatsira hutano zvakare.

Mazai machena mapuroteni poda inowedzeredzwa inozikanwa inoshandiswa kusimudzira mapuroteni kudya uye kusimudzira mutambo wemitambo.

Kufanana ne whey protein, zai chena mapuroteni chinhu chakanakisa sosi yebranched-chain amino acids iyo inobatsira kukurudzira mhasuru kukura.

Ichowo puroteni yakakwana, ichipa ese akakosha acids ayo muviri wako unoda kuti ubudirire. Uyezve, zai chena mapuroteni anonyatsonamwa uye haana mukaka, zvichiita kuti ive yakachengeteka kune avo vane allergies kana kusagadzikana kune dairy.

Uyezve, yakaderera muma carbs kupfuura mamwe marudzi emapuroteni powders, ayo anogona kuita kuti ive sarudzo iri nani kune vakadzi vane chirwere cheshuga kana prediabetes.

Semuenzaniso, ma scoops maviri (56 gramu) eWhyy protein anogona kuva ne10 gramu e carbs, nepo huwandu hwakaenzana hwezai chena protein inopa pasi pe3 gramu (14, 15).

Mazai machena mapuroteni poda ane hunyoro kuravira uye anogona kuwedzerwa zviri nyore kune kuzunza, smoothies uye zvakabikwa zvinhu.

Mazai machena mapuroteni poda chinhu chinonyanya kufema chemapuroteni. Iyo zvakare yakaderera mune makabhohaidhiretsi uye shuga, ichiita sarudzo yakanaka kune vakadzi vane chirwere cheshuga.

5. Hemp Mapuroteni

Hemp protein poda yakasarudzika yakanaka sosi-based sosi yeprotein.

Yakagadzirwa kubva pambeu dzemuti wehemp, uri mumhuri yecannabis.

Kunyangwe iyi protein yeupfu yakatorwa kubva kune chirimwa chakabatana zvakanyanya nembanje, haina THC, iyo komputa inopa mbanje yayo psychoactive zvimiro.

Hemp protein ine hupfumi, nutty flavour uye yakazara nezvinhu zvinobatsira.

Iyo yakanaka sosi ye omega-3 uye omega-6 fatty acids mune yakanaka chiyero che3: 1.

Kudya kwakawanda kwakanyanya mu omega-6s, ayo akazara mumafuta emiriwo uye chikafu chakagadziriswa, asi achishayikwa mu omega-3s, ayo anowanikwa mune zvekudya sehove dzakakora, nzungu uye mhodzi dzechia.

Mamwe masayendisiti anofungidzira kuti omega-6 yakawandisa inogona kukonzera kuzvimba mumuviri wako kwakabatana nehutano hwakawanda kusanganisira chirwere chemwoyo, kufutisa uye chirwere cheAlzheimer ().

Nhau dzakanaka ndedzekuti vakadzi vanoteera chikafu chakapfuma mu omega-3 fatty acids vane yakaderera njodzi yekuziva kuderera, chirwere chemoyo uye kushushikana (,,).

Uyezve, hemp protein yeupfu chinhu chakanakisa sosi yeprotein, ichiendesa magiramu gumi nemana pagumi nesere-magiramu ekushandira. Nekudaro, haina kurongedza mapuroteni akawanda sevamwe vegan-inoshamwaridzika sarudzo, sepea mapuroteni, uye inogona kuve inodhura (20).

Zvakangodaro, hemp protein ine huwandu hunoshamisa hwefibre, mafuta ane hutano, ayoni, magnesium uye potasium, ichiita sarudzo inovaka kune vakadzi vanotsvaga rakazara rakatenderedzwa protein (21).

Hemp protein ndeye vegan-inoshamwaridzika protein poda iyo ine maprotein uye yakazara nezvakanaka zvinovaka muviri senge yakakosha mafuta acids uye zvicherwa.

6. Brown Rice Protein

Brown mupunga mapuroteni ndeimwe vegan-inoshamwaridzika sarudzo yekuwedzera mapuroteni kudya.

Kune vakadzi vasingashiviriri mukaka kana vanoda kudzivirira zvigadzirwa zvemhuka, brown mupunga protein ndiyo nzira yekuenda.

Iyo ndeimwe yeakanyanya hypoallergenic mhando dzeprotein pamusika uye zviri nyore kugaya.

Kunyangwe isiri iyo yakakwana sosi yeprotein, senge whey kana mazai machena, brown mupunga protein inopa akawanda hutano hutano.

Icho chisarudzo chikuru kune vakadzi vanotarisa kugadzirisa simba uye kuwedzera mhasuru.

Mune kumwe kuongorora, brown mupuroteni mupuroteni waive wakangoshanda senge whey protein yekuvandudza kurovedza muviri uye kugadzirwa kwemuviri.

Vanhu vakadya magiramu makumi mana neshanu epuroteni remupunga wakasviba pamazuva ekudzidziswa kwesimba vakawana kuwanda kwehuremu hwemuviri hwakaonda, simba rakagadziriswa uye simba rakaenzana neboka rakadya rakaenzana reiyo whey protein ().

Idzi inhau dzakanaka kuvakadzi vasingakwanise kutsungirira whey protein asi vachida protein protein iyo inogona kuvabatsira kuzadzisa zvinangwa zvavo zvemuviri.

Brown mupunga protein protein upfu chirimwa-chakavakirwa protein sosi iyo inoshanda senge whey protein mukuvandudza simba uye kuvaka mutete musuru.

7. Yakasanganiswa Yezvirimwa-Yakagadziriswa Mapuroteni

Kudyara-kwakavakirwa mapuroteni masanganiswa ane musanganiswa weprotein sosi. Ivo vanosiyana mukugadzirwa uye vanouya mune akati wandei ekuravira.

Kazhinji mapuroteni anowanikwa mune izvi zvinowedzera zvinosanganisira:

• Pea
• Nhanga mhodzi
• Mupunga
• Chia
• Hemp
• Quinoa
• Mufurakisi

Kusanganisa mapuroteni-akadzika-mapuroteni pamwechete kuita imwe yekuwedzera kunowedzera kukosha kwayo kwehutano.

Nekudaro, mazhinji emiti-akavakirwa mapuroteni sosi haana kukwana, zvichireva kuti ari kushaikwa mune imwe kana kupfuura akakosha amino acids ().

Zvakangodaro, kusanganisa mashoma mashoma mapuroteni kunogona kuzadza iwo maburi. Semuenzaniso, brown mupunga protein yakaderera mu lysine, nepo pea protein iri mupfumi sosi yeiyi yakakosha amino acid.

Kunyangwe paine huwandu hwakanakisa hwemiti-yakavakirwa mapuroteni mapoda, chigadzirwa chakasanganiswa chinoita kuti iwe ugamuchire ese maamino acids tsandanyama dzako dzinoda kupora uye kubudirira.

Kudyara-kwakavakirwa mapuroteni masanganiswa anowanzo sanganisa mapuroteni anosanganisira mupunga, pizi uye hemp kuwedzera huwandu hwehutano hwechigadzirwa.

Maitiro Ekusarudza Akanyanya Mapuroteni Powder

Iwe unogona kusarudza kubva kune akati wandei eprotein powders zvichienderana nezvido zvako zvekudya uye zvinangwa zvehutano.

Zvisinei, zvigadzirwa zvakawanda zvine zvinhu zvisina kunaka kuhutano hwako, saka zvakakosha kuti uzive zvaunofanira kudzivirira kana uchitenga puroteni yehupfu.

Sarudza Zvigadzirwa Nezvishoma Zvidimbu

Kufanana nechikafu chero chipi, mapuroteni mapoda ane mashoma zvigadzirwa zvinogara zviri sarudzo yakanakisa.

Zvigadzirwa zvakawanda zvine huwandu hwakawanda hwezvinochengetedza, zvemavara ekuisira uye mamwe makemikari ekuwedzera.

Naizvozvo, namatira kuzvigadzirwa zvine chinhu chimwe chete chinogadzirwa, senge whey protein kupatsanura kana collagen peptides.

Skip Yakakwira-Shuga Zvigadzirwa

Mazhinji mapuroteni powders anouya mune zvinonaka zvinotapira sevanilla, chokoreti uye sitirobheri.

Mamwe makambani anoshandisa kuurawa kwezvinotapira senge chibage sirasi uye fructose kuita kuti zvigadzirwa zvavo zvinake zvinonaka.

Tarisa mapuroteni mapoda neapasi pe4 magiramu eshuga pakushanda, kana sarudza mhando dzinoshandisa zvakasikwa, zvisina-koriori zvinotapira senge stevia kana monk michero.

Usapfuure Izvo

Usati watenga protein protein, tsvaga kana chikafu chako chiri kushomeka muprotein.

Kunyangwe pasina chakaipa nekuve neproteine ​​zunza, iwe ungangodaro usingade kudya imwe zuva rega rega.

Nepo zvinowedzera zvinogona kuwedzera mapuroteni evakadzi vane zvido zvakawedzera, sevatambi uye vakadzi vane nhumbu, unogona kuzadzisa zvido zveprotini zvezuva nezuva nekudya chikafu chizere.

Zvikafu zvine mapuroteni akawanda anosanganisira mazai, huku, dairy, bhinzi, nyama, hove uye nzungu.

Paunenge uchitsvaga protein protein, sarudza zvigadzirwa zvine mashoma zvigadzirwa izvo zvine shuga shoma. Kudya zvimwe zvine mapuroteni-zvakapfuma zvekudya ndeimwe nzira yekuzadzisa zvaunoda.

Mashandisiro Ekushandisa Protein Powder

Mapuroteni mapoda anowirirana zvakanyanya uye akakwana kune vakadzi vakabatikana vanoda chikafu chinokurumidza asi chine hutano kana chikafu chinonaka.

Ingobatanidza yaunofarira mapuroteni hupfu nemvura, mukaka kana imwe isiri yemukaka imwe senge mukaka weamondi.

Protein poda inogadzira yakakura kuwedzera kune smoothies, ichipa chikafu chinowedzera zvinozobatsira kuti ugare wakazara kwenguva yakareba.

Paunenge uchishandisa protein poda kuti ikurumidze kupora mushure mekudzidziswa kwesimba, zvirinani kuishandisa pakarepo kana mushure mekudzidzira ().

Kana uremu chiri icho chinangwa, kuve neprotein-yakapfuma tudyo senge kuzunza kwakagadzirwa nemadhiri, michero uye mapuroteni hupfu zvinogona kubatsira kudzikisira chishuwo chako mushure mezuva ().

Pamusoro pezvo, pane nzira dzakawanda dzekudya mapuroteni hupfu kunze kwekutsetseka uye kuzungunuka. Hedzino dzimwe nzira shoma dzekuisa mapuroteni poda mukudya kwako:

• Sanganisa scoop yeprotein poda mu yoghurt yako yemangwanani
• Wedzera collagen peptides kukofi yako yemangwanani yekuwedzera mapuroteni ekuwedzera
• Shandisa protein poda muzvinhu zvakabikwa semabhawa, chingwa uye muffin
• Wedzera mapuroteni poda kumakeke
• Edza scoop yevanilla protein poda muoatmeal yako
• Ita simba kuruma uchishandisa protein poda, oats, michero yakaomeswa uye nati butter
• Gadzira gummies ne collagen peptides, ma berries akabikwa uye muto wemonimu

Kune nzira dzakawanda dzekuisa mapuroteni poda mune chako chikafu. Kubva pamapuroteni anozungunuka kuenda kumagetsi ekurumwa kwesimba, izvi zvinowedzerwa zvinogona kuwedzerwa kune dzinoverengeka zvekudya uye zvinwiwa.

Icho Chinokosha

Vakadzi vanoshandisa mapuroteni poda nezvikonzero zvakasiyana siyana, zvinosanganisira mhasuru kukura, kumhanyisa kupora mushure mekushanda uye kukurudzira kuonda.

Izvi zvinowedzera zvinopa yakakwenenzverwa sosi yemhando yepamusoro mapuroteni mune yakasarudzika uye nyore kushandisa poda, iyo inogona kuwedzerwa mukuzungunuka, smoothies uye mamwe akawanda mabikirwo.

Gwii, pizi, hemp, zai jena, mupunga wakasviba uye collagen, pamwe nemisanganiswa-yemichero, zvese zvinoita sarudzo dzakanaka kune vakadzi vanotarisa kuti vawedzere kudya kwavo kweichi chinhu chakakosha.

Nepo chikafu chizere chichigara chiri chakanakisa sosi yeproteine, upfu zvinowedzera inzira yakanaka uye iri nyore kune vakadzi vakabatikana kusangana nezvinodiwa zvekudya.