Iyo 7 Yakanyanya Yakadzika-Carb, Keto-Inoshamwaridzika Mapuroteni Poda

Zvemukati

• 1. Whey Protein Dzinotsvaga
• 2. Casein Mapuroteni
• 3. Zai Mapuroteni
• 4. Collagen Mapuroteni
• 5. Soy Protein Dzinotsvaga
• 6. Pea Mapuroteni Zorora
• 7. Rice Protein Isolate
• Maitiro Ekuwedzera Flavour kune Unflavored Zvigadzirwa
• Icho Chinokosha

Kubva pakurasikirwa nehuremu kusvika pashuga kudzora shuga muropa kusvika pakukwegura zvine hutano, mabhenefiti epuroteni akasimbiswa.

Nepo iwe uchikwanisa kusangana neprotein yako inoda kuburikidza nedhayeti yako, mapuroteni mapoda anopa nzira iri nyore uye yakapusa yekuwedzera yako yaunodya.

Vanhu vazhinji vanotevera yakaderera-carb kana ketogenic kudya vanoenda kumaprotein powders kuti vawedzere chikafu chavo.

Nekudaro, kusarudza iyo chaiyo kuti ikwane yako yakaderera-carb kana keto mararamiro anogona kunge akaoma nekuda kwemafomu asingaverengeke uye manyuko epuroteni poda.

Izvo zvakati, akati wandei mhando anonyanya kudzikira mu carbs uye anoita akanakisa sarudzo kune chero munhu anoongorora yavo carb kudya.

Heano ma7 akanyanya akadzika-carb, keto-ane hushamwari mapuroteni mapoda.

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

1. Whey Protein Dzinotsvaga

Whey protein imwe yemapuroteni maviri anobva mukaka.

Nekuda kweayo amino acid chimiro, whey protein ndeye yepamusoro-mhando sosi yeprotein iyo iyo muviri wako inogona kugaya uye kupinza nekukurumidza ().

Iyo miviri mikuru mikuru ye whey protein inoteedzana uye inoparadzaniswa.

Munguva yekugadzirwa kweiyo whey protein powder, yakawanda yelasise - kana shuga yemukaka - inosvinwa kunze, ichisiya chigadzirwa chakakomberedzwa chinonzi whey protein concentrate.

Whey protein concentrate ine 35-80% protein nehuremu. Semuenzaniso, yakajairika scoop ye80% whey protein nehuremu ichave neanenge makumi maviri nemashanu magiramu eprotein uye 3-4 magiramu e carbs - uye, kana kunhuhwirira kuchiwedzerwa, zvimwe zvimwe (2).

Whey protein concentrate inozoenderera mberi nekugadziriswa nekusefawa kugadzira chimwe chigadzirwa chakanyanyisa kukochekerwa chinonzi whey protein isolate, iyo inodadisa 90-95% protein nekurema ().

Whey mapuroteni anoparadzanisa ane akanyanya muzana mapuroteni akachena uye yakaderera nhamba ye carbs pakushanda kweipi whey protein.

Semuenzaniso, imwe scoop (31 gramu) yechigadzirwa ichi neIsopure ine 0 carbs uye 25 gramu eprotein, uye imwe scoop (30 gramu) yechigadzirwa ichi kubva kuNutraBio ine 1 gramu chete ye carbs uye 25 gramu eprotein.

Pfupiso Whey protein isolate ndiyo yakachena fomu ye whey protein iwe yaunogona kutenga. Iine mashoma - kana kunyangwe zero - makabhohaidhiretsi pakatsemurwa.

2. Casein Mapuroteni

Casein, imwe protein yemukaka, zvakare yakakwira mhando asi yakagayiwa uye inonwiwa zvishoma nezvishoma nemuviri wako kupfuura whey (,).

Izvi zvinogadzira mapuroteni epasein akakodzera kwenguva yekutsanya, senge usati warara kana pakati pekudya (,,,).

Kufanana neyayo whey shamwari, kasinini poda inoenderera mberi inogadziriswa inoburitsa ma carbs nemafuta, ichisiya yakadzika sosi yeprotein (10).

Dzese Dymatize neNutraBio inogadzira kasini protein protein inopa chete 2 gramu e carbs uye 25 gramu epuroteni pa36-gramu uye 34-gramu scoop, zvichiteerana.

Casein powders haingopa chete ma carbs mashoma uye nerupo huwandu hweprotein asi inzvimbo yakanaka yecalcium, yakakosha mamineral muviri wako unoda hutano hwemapfupa, mhasuru mhasuru uye kugwamba kweropa ().

Semuenzaniso, zvigadzirwa kubva kuDymatize neNutraBio inozvirumbidza 70% yeDaily Value (DV) yecalcium pane scoop.

Shandisa mvura yakawanda kusanganisa hupfu hwecasinini kupfuura zvaungaita nemavhiri, sezvo kasinini inokora painomutswa.

Pfupiso Casein ipuroteni remukaka iro muviri wako unogaya zvishoma nezvishoma. Mapuroteni poda yakagadzirwa kubva kuakasini inopa mashoma ma carbs uye huwandu hwakanaka hwecalcium.

3. Zai Mapuroteni

Mazai ndechimwe chezvikafu zvinovaka muviri zvaunogona kudya (,).

Iwo akazara nemapuroteni, akakosha mavitamini uye zvicherwa uye zvimwe zvakakosha zvinovaka muviri senge choline, iyo yakakosha kune yakafanira huropi uye huta system inoshanda ().

Mazai-machena mapuroteni mapoda anogadzirwa nekubvisa maguwa nekudzikisa mvura mazai machena asara, achiashandura kuita upfu.

Mazai machena anoiswawo pasteurized kuita kuti avidin ishandiswe, puroteni inodzivisa kunwiwa kwe biotin, yakakosha B vhitamini ().

Sezvo mazai machena zvakasununguka achibata zvidiki zvidiki zve carbs nemafuta, mazai-machena mapuroteni mapoda inzira yakanaka kana iwe uchitevera yakaderera-carb chikafu.

MRM inogadzira mhando yemazai-machena mapuroteni poda iyo inopa 2 magiramu e carbs uye 23 gramu eprotein - kana yakaenzana nematanhatu mazai evachena - pasupu imwe (33 gramu).

Mimwe mapuroteni eazai ehupfu anosanganisira ese machena uye yolk - ayo ane zvakawanda zvakakosha zvinovaka muviri mumazai.

Iri zai-yolk mapuroteni poda kubva kuKetoThin ine huwandu hwakawanda hwemafuta - magiramu gumi nemashanu - uye huwandu hwakati wandei hweprotein - 12 gramu - ine 1 chete gramu yecarbs pasopu (30 gramu), ichiita iyo yakakwana keto protein poda.

Zai-yolk mapuroteni mapoda ane huwandu hwakawandisa hwecholesterol, iyo yaifungidzirwa kwenguva refu kukwidza cholesterol mumuviri wako uye kunobatsira kuchirwere chemwoyo (,).

Zvisinei, tsvakurudzo inoratidza kuti cholesterol yezvokudya ine zvishoma zvisingabatsiri pamazinga eropa cholesterol muvanhu vakawanda. Nekudaro, hapana hukama hwakakosha pakati pecholesterol yaunodya uye njodzi yako yechirwere chemwoyo (,,,).

Pfupiso Mazai mapuroteni poda isarudzo yakanakisa kana iwe ukatevera yakaderera-carb kana keto chikafu. Mazai-machena mapuroteni poda ane chete protein kubva kune chena, nepo yakazara-zai mapuroteni hupfu unosanganisira chena padivi peiyo yolk.

4. Collagen Mapuroteni

Collagen ndiyo yakajairika mapuroteni mumuviri wako. Inonyanya kuwanikwa mubvudzi rako, ganda, nzara, mapfupa, mitsipa uye tendon ().

Collagen yakasarudzika kuumbwa kweamino acids inoipa yakawanda inonzi inofanirwa hutano, sekusimudzira kuumbwa kwemuviri kune vakura vakuru, pamwe neganda rine hutano nemajoini (,,).

Nekudaro, collagen inoshaya imwe yeakakosha maamino acids ayo anodiwa nemuviri wako hutano hwakanaka. Nekuti muviri wako haugone kugadzira akakosha amino acids, inofanirwa kuitora kubva kuchikafu chako ().

Collagen protein poda, inonziwo collagen peptides, inogadzirwa kubva kuzvipfuwo zvinogadzirwa nemhuka - kazhinji mhino yemombe, mapfupa emombe, mapfupa ehuku, membrane yeshell uye zviyero zvehove.

Mazhinji anowanikwa e collagen protein powders haana hunhu uye haafadze, zvichivaita zvakanaka kukurudzira mumasobho kana zvinwiwa sekofi.

Uyezve, ivo havana carb.

Vital Proteins inogadzira yenyuchi collagen chigadzirwa chine 0 carbs uye 17 gramu eprotein pamatanho maviri ega ega (20 gramu), nepo Sports Research ichipa chigadzirwa chakafanana ne0 carbs uye 10 gramu eprotein pa scoop (11 gramu).

Mazhinji akaravira collagen protein powders akasimbiswa neapakati-keteni triglycerides (MCTs), ayo ari mafuta anowanikwa mune zvekudya senge kokonati mafuta.

MCTs inonamirwa nyore nyore uye inonwiwa, ichipa muviri wako imwe sosi yemafuta - kunyanya kana iwe uchirambidza zvakanyanya carbs, sekune keto kudya ().

Semuenzaniso, imwe scoop (17 gramu) yechigadzirwa ichi nePerfect Keto inopa 1 gramu ye carbs, 10 gramu epuroteni uye 4 magiramu emafuta kubva kuMCTs.

Pfupiso Collagen protein powders, ayo anotorwa kubva kune anobatana matishu emhuka nehove, anogona kupa akasiyana hutano mabhenefiti. Vamwe vakasimbiswa neMCTs, iyo inobatsira avo vanotevera keto chikafu.

5. Soy Protein Dzinotsvaga

MaSoybe rudzi rwemhando yegume iyo inowanzo yakakwira mapuroteni.

Soy protein powder inogadzirwa nekukuya ma soya muchikafu uyezve mu soy protein yekuzviparadzanisa, iyo ine 90-95% protein nekurema uye inenge isina carbs ().

Ramba uchifunga kuti vagadziri dzimwe nguva vanowedzera shuga uye zvinonhuwira izvo zvinogona kupa zvisingadiwe carbs.

Semuenzaniso, iyi vanilla-flavored soy protein inoparadzanisa chigadzirwa neNOW Sports inobata magiramu gumi nematanhatu e carbs uye 25 gramu eprotein pa scoop (45 gramu).

Sarudzo iri nani ichi chigadzirwa chisingafadzi nekambani imwe chete, iyo ine 0 carbs uye 20 magiramu eprotein pa scoop (24 gramu).

Pfupiso Nekuti zvakasikwa zvine mapuroteni, soya inogadzira yakakura protein protein. Unflavored powders ane angangoita asina carbs uye akazara nemapuroteni, asi akasiyana mhando angave akakwirira mu carbs nekuda kwekuwedzera shuga uye zvinonhuwira.

6. Pea Mapuroteni Zorora

Peas ndeimwe mhando yetsanga iyo inowanzo ine huwandu hwakakura hweprotein ().

Zvakafanana nesoy protein isolate, pea protein powder inogadzirwa nekukuya pizi dzakaomeswa kuita hupfu uye kubvisa macarbs, zvichisiya hupfu hwakazvimiririra.

Vagadziri vanowanzo wedzera shuga - uye nekudaro carbs - kuwedzera kugadzikana.

Semuenzaniso, iyi yakavhenganiswa mapea mapuroteni anoparadzaniswa kubva IZVOZVO mapakeji mapfumbamwe magiramu e carbs ane 24 magiramu eprotein pa scoop (44 gramu).

Kune rimwe divi, imwe scoop (33 gramu) yeiyo isingafadzi vhezheni ine chete 1 gramu ye carbs padivi ne 24 gramu eprotein.

Pfupiso Pea protein poda, iyo yakadzika kwazvo mu carbs, inokupa iwe hukuru hukuru hweprotein - asi chenjerera mhando dzakasarudzika, sezvo idzi dzinowanzo chengeta mamwe carbs.

7. Rice Protein Isolate

Rice protein ipuroteni inozivikanwa-yekudyara, kunyanya nekuti iri hypoallergenic - zvichireva kuti hazvigone kukonzera kusagadzikana.

Mazhinji mupunga mapuroteni powders ane makumi masere kubva muzana eprotein nekurema, zvishoma pane iya yesoy kana pea protein ().

Ipo mupunga uchinyanya kupfuma mu carbs, mupunga protein protein unowanzo gadzirwa nekurapa mupunga wakasviba nema enzymes ayo anoita kuti ma carbs aparadzane nemapuroteni.

Semuenzaniso, iyi chokoreti-yakavhenganiswa mupunga protein poda chigadzirwa kubva kuNutriBiotic ine chete 2 magiramu e carbs asi 11 magiramu eprotein pa heaping supuni (16 gramu).

Iyo imwecheteyo kambani inopawo yakajeka mupunga protein protein ne2 magiramu e carbs uye 12 magiramu eprotein pa heaping supuni (15 gramu).

Pfupiso Mupunga mapuroteni poda inoshamisika yakaderera-carb nekuti ma carbs mune ino yakajairika tsanga inotorwa kubva kumapuroteni.

Maitiro Ekuwedzera Flavour kune Unflavored Zvigadzirwa

Kana iwe ukagadzirira mhuka isingafadzi- kana chirimwa-chakavakirwa mapuroteni poda, pane nzira dzinoverengeka dzekuvaita vanonaka.

Izvi zvinosanganisira:

• Wedzera zvidiki zvecocoa poda.
• Sungai hupfu muzvinwiwa zvine ma-calorie mashoma semukaka weamondi kana musanganiswa weupfu.
• Dzadza mushuga isina shuga.
• Spoon mune zvinotapira zvekugadzira seSplenda kana zvakasikwa zvinotapira, kusanganisira stevia kana monk michero inoburitsa.
• Sanganisa zvidimbu zvidiki zvehunhu husina kufadza hwehupfu nemasobho, stews kana oatmeal.
• Ita mukati mushuga-isina, flavored pudding musanganiswa.
• Wedzera zvakasikwa zvinonaka zvekunaka kana zvinonhuwira, senge sinamoni.

Pfupiso Zing up protein yako isingafadzi mapoda nezvinonhuwira nezvinonhuwira, kana edza kuzviwedzera kune dzakasiyana ndiro.

Icho Chinokosha

Mapuroteni mapuroteni inzira iri nyore uye inowirirana yekuwedzera kudya kwako.

Zvizhinji zvakasikwa zvakadzika muma carbs sezvo ivo vachibviswa panguva yekugadzira maitiro.

Iwo mapuroteni emukaka - whey uye kasini - uye mapuroteni eazai mamwe emhando dzapasi-carb uye keto-inoshamwaridzika mapuroteni mapoda, nepo collagen mapuroteni kazhinji asina carbs asi ane mashoma mapuroteni kupfuura Whey kana mazai emhando.

Kudyara-kwakavakirwa mapuroteni mapoda akagadzirwa kubva kune soy, mapizi kana mupunga zvakare anoita akakodzera kukodzera kune yakaderera-carb mararamiro.

Nepo mavhezheni akasarudzika eaya mapoda achiwanzo kubata mamwe ma carbs, shanduro dzisingafadzi dzinenge dzisina kana imwe.

Zvese mune zvese, zviri nyore kusarudza kubva kune akati wandei mapuroteni mapoda kuti uwedzere yako yakaderera-carb kana keto kudya zvinoenderana nezvaunoda uye zvinangwa.