Tora Scoop paProtein Powders

Zvemukati

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Kunyangwe iwe uri hard-core triathlete kana avhareji ejimini-goer, zvakakosha kuti ubatanidze yakawanda yeproteinhi mukati mezuva rese kuvaka masimba akasimba uye kugara wakazara. Asi kana mazai akapwanyika uye mazamu ehuku achinge anofinha zvishoma, mapuroteni ari muupfu fomu anogona kuuya anobatsira.

"Kunyange zvazvo mapuroteni echikafu chose achipa zvinovaka muviri izvo zvisingaite mapuroteni eupfu, hupfu hwekuwedzera hunogona kuve nzira iri nyore uye iri nyore yekuwana mapuroteni akakwana mukudya kwako," anodaro Heidi Skolnik, muNew Jersey-based sports nutritionist. "Edza kuwedzera scoop kune oatmeal yako kana kugadzira smoothie ne 100%-muzana muto weorenji kuti uwane vhitamini C yezuva rose, matani e potassium, uye B mavhitaminzi ekudya mushure mekushanda."

Kana zvasvika pakutenga mhando yakakodzera, zviri nyore kuvhiringidzika nematani ehupfu hwakasiyana pamasherufu ezvitoro. Shandisa kupatsanurwa kunobatsira uku kuona kuti ndechipi chakanakira zvaunoda uye zvekudya zvaunofarira.

1. Whey: Whey ipuroteni yakakwana inogadzirwa kubva mumukaka iyo inogaya nyore nyore (kunze kwekunge uine lactose kana yemukaka allergy, mune iyo mamiriro iwe unofanirwa kubuda pachena). "Whey inogona kudzikamisa kuparara kwemhasuru uye kubatsira kugadzirisa tsandanyama uye kuvaka patsva, kunyanya kana ikadyiwa mukati memaminitsi makumi matanhatu echikamu chedikita kana enzyme uye protein synthesis inonyanya kushanda," Slonik anodaro. "Tarisa whey protein isolate-not concentrate-sezvo iine protein yepamusoro yevasungwa (90 kusvika 95 muzana) uye nemafuta mashoma kwazvo."

2. Casein: Imwe mapuroteni emukaka, casin inonwiwa nemuviri zvishoma nezvishoma kupfuura whey, anodaro Heather Mangieri, RD, mutauriri weChikamiro cheNutrition uye Dietetics. "Izvi zvinoreva kuti isarudzo yakanaka yekutsiva kudya, izvo zvinobatsira kuti ugare wakazara, kana kutora usati warara pauchazopa muviri mapuroteni husiku hwese paunopinda munharaunda." Chimwe chakasarudzika ndechekuti kasitini haina kusungunuka -mvura pane vhiri, saka haisanganise zvakaringana nezvinwiwa. Tarisa chinongedzo "calcium caseinate" pane zvakanyorwa kuti uve nechokwadi chekuti uri kuwana fomu yakachena yeprotein.

3. Soy: Seprotein yakakwana yemiti, soy isarudzo huru kune vegans kana ani zvake ane lactose asingashiviriri. Nekudaro, Skolnik aisakurudzira soy senzira yega yekuwana puroteni yako sezvo yakanyatsogadziriswa uye zvimwe zvidzidzo zvakabatanidza kushandiswa kwesoy muvakadzi vane nhoroondo yekenza yesrogen yakanaka kune ngozi yakawedzera yekenza yemazamu. Kana ukasarudza soya, ipedze zvine mwero, uye ita chokwadi chekutarisa mavara anoverenga soy protein isolate, iyo ine mapuroteni mazhinji, isoflavones, uye cholesterol shoma uye mafuta zvichienzaniswa ne soy protein concentrate.

4. Rice Rice: Ipo mupunga uchinyanya kuve wakagadzirwa nehydrohydrate, ine diki yeprotein, iyo inoburitswa kugadzira brown mupunga protein. "Zvisinei, sezvo iri yemiti-yakavakirwa, haisi puroteni yakakwana, saka ibatanidze nemamwe mapuroteni anomera senge hemp kana pea poda kupedzisa yakakosha amino acid profile," anodaro Brendan Brazier, mugadziri weVega uye munyori weThrive. Brown mupunga protein ndeye hypo-allergic uye nyore kugaya, ichiita iyo yakanakisa imwe nzira kune chero munhu ane dumbu rakaomarara kana allergies kune soy kana mukaka.

5. Pea: Iyi puroteni-yakavakirwa mapuroteni inonyanyisa kudyiwa uye ine fluffy mameseji. "Uyezve mapea mapuroteni akakwira mu glutamic acid, iyo inobatsira kushandura carbs kuita simba kuti irege kuchengetwa semafuta," anodaro Brazier. Zvekare, sezvo pea protein yakavakirwa chirimwa, haisi puroteni yakakwana saka inoda kubatanidzwa nemamwe mapuroteni emupunga, semupunga webrown kana hemp.

6. Hemp: Yepedyo-izere mapuroteni-akavakirwa mapuroteni, hemp inopa simba rekurwisa-omega-6 yakakosha mafuta acids uye ine fiber yakawanda, isarudzo yakanaka kune avo vanotevera kudya kwevegan. Zvimwe zvidzidzo zvakare zvaratidza kuti hemp protein inogona kubatsira zvakanyanya mukuremerwa uremu, nekuda kwayo kwakanyanya fiber zvemukati, kupfuura mamwe mapuroteni mapoda, anodaro Mangieri.

Chii chinokosha? "Dairy-based protein senge whey uye kasini isarudzo dzakanakira yavo yekuvaka mhasuru mabhenefiti pamwe neayo bioavailable zinc nesimbi, kana usiri vegan kana uchitambura nemukaka wemukaka," anodaro Skolnik. Nekudaro, pane yakasimba kesi inofanirwa kuitirwa yekubatanidza zvirimwa-zvakavakirwa mapuroteni mune kwako kudya futi, kunyangwe kana usiri vegan kana allergic. "Aya mapuroteni ari nyore kugaya uye akaratidzirwa kurwisa kuzvimba uye kuderedza kusuruvara kwemhasuru zvakanyanya kupfuura mapuroteni emukaka, izvo zvinoita kuti vave sarudzo yakanaka kune chero mutambi kana munhu anoshanda," anodaro Brazier.

Sezvo imwe chirimwa-chakaita poda yega isingape protein yakakwana, tsvaga chigadzirwa chinosanganisa akati wandei kugadzira yakazara amino acid chimiro, senge PlantFusion kana Brazier's Vega Imwe mutsara, iyo inopa zvakakwana mapuroteni, omega-3s, mapurobioti, greens, antioxidants, uye nezvimwe mukushumira kwega kwega.

Ndeipi yako protein poda yesarudzo? Tiudze mune zvakataurwa pazasi kana pa Twitter @Shape_Magazine.

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