Mapuloteni 7 Opambana A Akazi

Zamkati

• 1. Mapuloteni a Whey
• 2. Mapuloteni a mtola
• 3. Collagen
• 4. Mapuloteni Oyera a Mazira
• 5. Hemp Mapuloteni
• 6. Mapuloteni a Mpunga Wa Brown
• 7. Mitundu Yosakaniza Mapuloteni Obzala Zomera
• Momwe Mungasankhire Powder Wabwino Wapuloteni
• Sankhani Zamgululi Ndi Zosakaniza zochepa
• Pitani Zogulitsa Zakudya Zapamwamba
• Osapitilira
• Momwe Mungagwiritsire Ntchito Puloteni Powder
• Mfundo Yofunika Kwambiri

Mapuloteni ufa ndi mankhwala othandizira anthu omwe akufuna kuti achepetse kunenepa, kupeza minofu ndikusintha magwiridwe antchito.

Ngakhale kuti nthawi zambiri amagwirizanitsidwa ndi amuna omwe amayang'ana kuchuluka, zowonjezera izi zimakondedwanso ndi azimayi. M'malo mwake, ma protein ambiri a ufa tsopano amagulitsidwa makamaka kwa azimayi.

Ndi chida chothandiza kwa azimayi omwe akuyang'ana kutaya mafuta, kuyankhula ndikukweza mphamvu. Kuphatikiza apo, mapuloteni a ufa ndiwowonjezera komanso wathanzi kuwonjezera pa chakudya ndi zakudya.

Komabe, mitundu yambiri yamapuloteni yomwe ilipo imatha kusokoneza ngakhale ogulitsa kwambiri, ndikusiya azimayi akudzifunsa kuti ndiotani yomwe ikugwirizana ndi zosowa zawo.

Nayi mitundu yabwino kwambiri ya 7 ya protein ya akazi, kuphatikiza zambiri zamomwe mungasankhire chinthu chabwino.

1. Mapuloteni a Whey

Mapuloteni a Whey ndi amodzi mwa mitundu yotchuka kwambiri ya mapuloteni ufa pazifukwa zomveka.

Ndi puloteni yotumphuka kwambiri yomwe imapangidwa ndi mkaka yomwe imakhala ndi zonse zisanu ndi zinayi zofunikira amino acid zomwe thupi lanu silingathe kupanga zokha.

Ichi ndichifukwa chake protein ya Whey imadziwika kuti ndi "yathunthu" ya protein.

Whey protein supplements amalimbikitsa kuchepa thupi, kukulitsa kukula kwa minofu ndikuchepetsa njala mwa abambo ndi amai.

Kafukufuku wamasabata a 23 okalamba onenepa kwambiri adapeza kuti kuwonjezera magalamu a 56 a whey protein patsiku kunapangitsa kuti mapaundi a 5 (2.3kg) ataye mafuta kwambiri kuposa protein yomweyo ya soya kapena carbs ().

Mapuloteni a Whey amachepetsanso ghrelin, mahomoni omwe amachititsa kuti munthu akhale ndi chilakolako chofuna kudya, chomwe chingafotokozere mphamvu yake pochepetsa njala komanso kuonjezera kuonda ().

Kuphatikiza apo, ma protein a whey amatha kuthandizira kukulitsa ndikusunga minofu yowonda, yomwe imafunikira makamaka kwa azimayi m'miyoyo yawo yonse.

Mwachitsanzo, kafukufuku adawonetsa kuti mavitamini a whey owonjezera kuphatikiza ndi kukana maphunziro adadzetsa kuwonjezeka kwakukulu kwa minofu ndikukula kwamphamvu ().

Kuphatikiza apo, whey protein imathandizira kuthamanga kwa minofu ndikuchepetsa kuwonongeka kwa minyewa yolimbitsa thupi mwa azimayi olimba, ndikupangitsa kuti ikhale chisankho chabwino kwa othamanga ().

Komabe, popeza whey amapangidwa kuchokera ku mkaka, mapuloteni amtunduwu siabwino kwa ziweto kapena omwe ali ndi chifuwa kapena kusagwirizana ndi mkaka.

Whey protein ufa ndi mkaka wopangidwa ndi mkaka womwe ungapindulitse azimayi omwe akufuna kuti achepetse kunenepa, kulimbitsa thupi ndikulimbikitsa mphamvu.

2. Mapuloteni a mtola

Mtola mapuloteni amapangidwa ndi nandolo zouma, zachikasu. Ndimakonda pakati pa ziweto ndi anthu omwe sangalolere mapuloteni opangidwa ndi nyama.

Kuphatikiza apo, ndi hypoallergenic, ndikupangitsa kuti ikhale chisankho chabwino kwa anthu omwe ali ndi vuto la chakudya kapena chifuwa.

Ngakhale nandolo kaŵirikaŵiri simaonedwa ngati gwero lamphamvu la mapuloteni, nsawawa mapuloteni ufa kwambiri ndipo ndi gwero labwino kwambiri la amino acid ofunikira leucine, isoleucine ndi valine.

Izi amino acid, zomwe zimadziwika kuti branched-chain amino acid kapena BCAAs, zimagwira gawo lofunikira pakupanga mapuloteni am'mimba.

Kafukufuku wina adapeza kuti ma pea protein supplements adabweretsa kuwonjezeka kwakukulu kwa bicep minofu makulidwe kuposa whey protein, ikaphatikizidwa ndi kukana kuphunzira ().

Popeza minofu yowonda imawotcha mafuta ambiri kuposa mafuta, kuchuluka kwa minofu kungathandize azimayi kukulitsa kagayidwe kake ndikuchepetsa ().

Kuphatikiza apo, mapuloteni a mtola amatha kuthandizira kuchepetsa njala ndikukhalabe okhutira pakati pa chakudya.

M'malo mwake, pea protein hydrolyzate, mtundu wa protein yosavuta, idapezeka kuti imathandizira kuthetsa njala ndikuwonjezera kudzaza kwa anthu akulu onenepa kuposa whey protein ().

Mtedza wa nsawawa ungathandizire kukulitsa minofu yowonda ndikuchepetsa njala, zonsezi zomwe zingalimbikitse kuchepa thupi. Ndi chisankho chabwino kwa ma vegans kapena azimayi omwe ali ndi nkhawa pakudya.

3. Collagen

Collagen ndiwopikisana nawo pamsika wapa protein.

Zowonjezera izi sizimangotulutsa nkhonya zamphamvu zomanga thupi, komanso zimathandizanso kuchepetsa kupweteka kwamalumikizidwe, kukulitsa mphamvu zamankhwala komanso kuchepetsa makwinya kuya (,,).

Mitundu yotchuka ya collagen pa msika imachotsedwa pakhungu kapena m'mafupa a nyama monga ng'ombe ndi nkhumba, kapena pamiyeso ndi khungu la nsomba.

Ambiri mwa ufa uwu amapangidwa ndi hydrolyzed, kutanthauza kuti agawika mzidutswa tating'ono tomwe timatchedwa peptides zomwe thupi lanu limatha kuyamwa.

Amakonda kunyamula mu 18-20 magalamu a mapuloteni pakudya, kuwapanga kukhala chisankho chabwino kwa azimayi omwe akufuna kuti azidya zakudya zofunikira izi.

Phindu lina la ufa wa collagen ndikuti limasakanikirana mosavuta mumadzimadzi otentha kapena ozizira, ndikuthandizira kukhala kosavuta. Mphamvu zake zomanga thupi zimatha kuchepetsanso njala ndikuwonjezera kukhuta.

Kuwonjezera collagen pazakudya zanu kumathandizanso mafupa anu, mafupa ndi khungu.

Kafukufuku wa othamanga 147 adapeza kuti kumwa ma collagen othandizira kumachepetsa kwambiri kupweteka kwamagulu poyenda, kupumula komanso kuchita masewera olimbitsa thupi ().

Kafukufuku wina adawonetsa kuti okalamba omwe amatenga ma collagen supplements, komanso kuchita masewera olimbitsa thupi, anali ndi phindu lalikulu m'minyewa komanso m'mafupa.

Omwe adalandira ma peptide a collagen adapeza mapaundi 9.3 (4.22 kg) a thupi lowonda, pomwe gulu la placebo lidapeza mapaundi 6.4 (2.9 kg) ().

Ma peptide a Collagen amathanso kuthandizira kuchepetsa zizindikilo zakukalamba monga makwinya, kuuma ndi khungu lomwe likugundika. Pakafukufuku wina, 69% ya anthu adawona kuchepetsedwa kowonekera kumaso kwawo ().

Collagen peptide ufa ndi njira yabwino yowonjezeretsa kudya kwa mapuloteni ndipo itha kuthandizanso kuchepetsa kupweteka kwamalumikizidwe, kumanga minofu komanso kukonza khungu.

4. Mapuloteni Oyera a Mazira

Mazira ndi imodzi mwazinthu zabwino kwambiri zomwe mumatha kudya.

Mazira athunthu amapereka michere yambiri, koma azungu odyetsa, omwe ndi mapuloteni oyera, amathanso kuthandizanso thanzi.

Mazira oyera mapuloteni ufa ndi chowonjezera chodziwika bwino chomwe chimagwiritsidwa ntchito kupititsa patsogolo kudya kwa mapuloteni ndikulimbitsa masewera.

Monga ma protein a whey, mapuloteni oyera azira ndi gwero labwino kwambiri la ma amino acid omwe amathandiza kuti minofu ikule.

Ndi puloteni yathunthu, yopereka zidulo zonse zofunika zomwe thupi lanu limafunikira kuti likule bwino. Kuphatikiza apo, mapuloteni oyera a mazira amatha kuyamwa komanso opanda mkaka, kuwapangitsa kukhala otetezeka kwa iwo omwe ali ndi chifuwa kapena osalolera mkaka.

Kuphatikiza apo, ndi yotsika mu carbs kuposa mitundu ina ya mapuloteni a ufa, omwe atha kupanga chisankho chabwino kwa azimayi omwe ali ndi matenda ashuga kapena ma prediabetes.

Mwachitsanzo, ma scoops awiri (56 magalamu) a whey mapuloteni amatha kukhala ndi magalamu a 10 a carbs, pomwe mapuloteni oyera oyera amafanana pansi pa 3 magalamu (14, 15).

Mazira oyera mapuloteni ufa ali ndi kukoma pang'ono ndipo amatha kuwonjezeredwa mosavuta kugwedezeka, smoothies ndi zinthu zophika.

Mazira oyera mapuloteni ufa ndi gwero lokhazikika kwambiri la mapuloteni. Imakhalanso ndi chakudya chochepa komanso shuga, ndikupangitsa kuti ikhale chisankho chabwino kwa azimayi omwe ali ndi matenda ashuga.

5. Hemp Mapuloteni

Hemp protein protein ndi gwero labwino kwambiri lazomera.

Zimapangidwa kuchokera ku mbewu za chomera cha hemp, chomwe chili m'banja la chamba.

Ngakhale kuti ufa wa puloteniwu umachokera ku chomera chogwirizana kwambiri ndi chamba, ulibe THC, kampani yomwe imapatsa chamba mphamvu zake zamaganizidwe.

Hemp mapuloteni ali ndi thanzi, mtedza kukoma ndipo odzaza ndi zopindulitsa michere.

Ndi gwero labwino la omega-3 ndi omega-6 fatty acids munthawi yabwino ya 3: 1.

Zakudya zambiri ndizokwera kwambiri mu omega-6s, omwe amapezeka mumafuta azamasamba ndi zakudya zopangidwa, koma osowa omega-3s, omwe amapezeka muzakudya monga nsomba zamafuta, mtedza ndi nthanga za chia.

Asayansi ena amaganiza kuti omega-6 wambiri atha kubweretsa kutupa mthupi lanu komwe kumalumikizidwa ndi zovuta zambiri monga matenda amtima, kunenepa kwambiri komanso matenda a Alzheimer's ().

Nkhani yabwino ndiyakuti azimayi omwe amatsata zakudya zomwe zili ndi omega-3 fatty acids ali pachiwopsezo chotsika cha kuzindikira, matenda amtima komanso kukhumudwa (,,).

Kuphatikiza apo, hemp protein ufa ndi gwero labwino kwambiri la mapuloteni, opereka magalamu a 14 pa 28-gramu yotumikira kukula. Komabe, siyimanyamula mapuloteni ochulukirapo monga zosankha zina zamasamba, monga protein ya mtola, ndipo imatha kukhala yotsika mtengo (20).

Komabe, hemp protein imakhala ndi michere yambiri, mafuta athanzi, chitsulo, magnesium ndi potaziyamu, zomwe zimapangitsa kuti azimayi azikhala ndi ufa wambiri (21).

Hemp mapuloteni ndi wosadyeratu zanyama zilizonse mapuloteni ufa amene ali ndi zomanga thupi ndi odzaza ndi zopindulitsa michere monga zofunika mafuta zidulo ndi mchere.

6. Mapuloteni a Mpunga Wa Brown

Mapuloteni a mpunga wa Brown ndi njira ina yosakanikirana ndi vegan yowonjezera kuchuluka kwa mapuloteni.

Kwa amayi omwe sagwirizana ndi mkaka kapena omwe akufuna kupewa zopangidwa ndi nyama, mapuloteni abulu a mpunga ndiye njira yabwino.

Ndi imodzi mwama protein a hypoallergenic pamsika ndipo ndiosavuta kukumba.

Ngakhale siyopezera mapuloteni athunthu, monga ma whey kapena azungu azungu, mapuloteni a mpunga wofiirira amapereka maubwino ambiri azaumoyo.

Ndi chisankho chabwino kwa amayi omwe akuyang'ana kuti akhale ndi mphamvu ndikuwonjezera minofu.

Mu kafukufuku wina, mapuloteni abulu a mpunga anali othandiza kwambiri ngati ma protein a whey othandizira kuchita masewera olimbitsa thupi komanso kapangidwe ka thupi.

Anthu omwe amadya magalamu a 48 a mapuloteni a mpunga wofiirira m'masiku ophunzitsira mphamvu adakumana ndi kuwonjezeka kwa thupi lowonda, mphamvu zowonjezereka komanso mphamvu zofanana ndi gulu lomwe limadya protein yofanana ya whey ().

Iyi ndi nkhani yabwino kwa azimayi omwe sangathe kulekerera ma protein a whey koma amafuna ufa wa protein womwe ungawathandize kukwaniritsa zolinga zawo zolimbitsa thupi.

Mpunga wa bulawuni wa ufa wa ufa ndi gwero lokhala ndi zomanga thupi lomwe limagwira ntchito ngati ma protein a whey pakulimbitsa mphamvu ndikumanga minofu yowonda.

7. Mitundu Yosakaniza Mapuloteni Obzala Zomera

Mapuloteni opangidwa kuchokera kubzala amakhala ndi mitundu ingapo yama protein. Amasiyana mosiyanasiyana ndipo amabwera mosiyanasiyana.

Mapuloteni wamba omwe amapezeka muzowonjezera izi ndi awa:

• Mtola
• Dzungu mbewu
• Mpunga
• Chia
• Hemp
• Kinoya
• Fulakesi

Kusakaniza mapuloteni opangidwa kuchokera ku chomera limodzi kukhala chowonjezera kumathandizira kukhala ndi thanzi labwino.

Komabe, magwero ambiri am'mapuloteni omwe amapanga mbewu samakwanira, kutanthauza kuti akusowa amino acid () mmodzi kapena angapo.

Komabe, kuphatikiza mapuloteni angapo kutha kudzaza mipata imeneyo. Mwachitsanzo, mapuloteni a mpunga wofiirira amakhala ndi lysine wochepa, pomwe mapuloteni a mtola ndi gwero lolemera la amino acid wofunikira.

Ngakhale pali mitundu yambiri yabwino kwambiri yazomera zomanga thupi, chinthu chophatikizidwa chimatsimikizira kuti mudzalandira amino acid onse omwe minofu yanu imafunikira kuti ichiritse ndikukula.

Mapuloteni omwe amapangidwa kuchokera kubzala amaphatikiza mapuloteni kuphatikiza mpunga, mtola ndi hemp kukulitsa phindu pazakudya zake.

Momwe Mungasankhire Powder Wabwino Wapuloteni

Mutha kusankha pamitundu ingapo ya ufa wonenepa kutengera zomwe mumakonda komanso zomwe mumadya.

Komabe, zinthu zambiri zimakhala ndi zosakaniza zomwe sizabwino pathanzi lanu, chifukwa chake ndikofunikira kudziwa zomwe muyenera kupewa mukamagula ufa wa protein.

Sankhani Zamgululi Ndi Zosakaniza zochepa

Monga chakudya chilichonse, ufa wa protein wokhala ndi zosakaniza zochepa nthawi zonse ndiosankha bwino.

Zogulitsa zambiri zimakhala ndi zotetezera zambiri, mitundu yokumba ndi zina zowonjezera mankhwala.

Chifukwa chake, gwiritsitsani zinthu zomwe zili ndi chinthu chimodzi chokha, monga Whey protein olate kapena collagen peptides.

Pitani Zogulitsa Zakudya Zapamwamba

Mafuta ambiri a mapuloteni amabwera mu zotsekemera monga vanila, chokoleti ndi sitiroberi.

Makampani ena amagwiritsa ntchito zotsekemera zingapo monga madzi a chimanga ndi fructose kuti zinthu zawo zikhale zokoma.

Fufuzani mapuloteni ufa wokhala ndi magalamu osachepera 4 a shuga potumikira, kapena sankhani mankhwala omwe amagwiritsa ntchito zotsekemera zachilengedwe, zopanda kalori monga stevia kapena monk zipatso.

Osapitilira

Musanagule ufa wamapuloteni, fufuzani ngati zakudya zanu zilibe mapuloteni.

Ngakhale palibe cholakwika ndi kukhala ndi protein yogwedeza, mwina simufunika kudya tsiku lililonse.

Ngakhale zowonjezeretsa zimatha kulimbikitsa ma protein azimayi omwe ali ndi zosowa zowonjezereka, monga othamanga ndi amayi apakati, mutha kukwaniritsa zofunikira zanu zamapuloteni tsiku lililonse mwa kudya zakudya zonse.

Zakudya zamapuloteni zili ndi mazira, nkhuku, mkaka, nyemba, nyama, nsomba ndi mtedza.

Pofunafuna ufa wamapuloteni, sankhani mankhwala okhala ndi zosakaniza zochepa zomwe zili ndi shuga wochepa. Kudya zakudya zamapuloteni zambiri ndi njira ina yokwaniritsira zosowa zanu.

Momwe Mungagwiritsire Ntchito Puloteni Powder

Mapuloteni ufa amagwiritsidwa ntchito mosiyanasiyana ndipo ndiabwino kwa azimayi otanganidwa omwe amafunikira chakudya chofulumira koma chopatsa thanzi kapena chotupitsa.

Ingophatikizani ufa wanu wokonda mapuloteni ndi madzi, mkaka kapena njira yopanda mkaka ngati mkaka wa amondi.

Mapuloteni ufa amathandizira kwambiri ma smoothies, ndikupatsa mphamvu yolimbitsa thupi yomwe ingakuthandizeni kuti mukhalebe ndi thanzi lalitali.

Mukamagwiritsa ntchito ufa wama protein kuti muchepetse kuchira mukaphunzitsidwa mphamvu, ndibwino kuti muumwenso nthawi yomweyo isanachitike kapena itatha masewera olimbitsa thupi ().

Ngati cholinga chochepetsera thupi, kukhala ndi chotupitsa chokhala ndi mapuloteni ngati kugwedeza komwe kumapangidwa ndi masamba, zipatso ndi mapuloteni ufa kungathandize kuchepetsa chidwi chanu masana ().

Kuphatikiza apo, pali njira zambiri zodyera ufa wama protein kupatula ma smoothies ndikugwedezeka. Nazi njira zingapo zophatikizira ufa wa protein mu zakudya zanu:

• Sakanizani ndi puloteni wochuluka mu yoghurt yam'mawa wanu
• Onjezani ma peptide a collagen ku khofi wanu wam'mawa kuti muwonjezere mapuloteni
• Gwiritsani ntchito ufa wamafuta muzinthu zophika monga mipiringidzo, buledi ndi muffins
• Onjezani mapuloteni ufa kuti zikondamoyo
• Yesani ufa wochuluka wa vanila mu oatmeal yanu
• Pangani kuluma kwa mphamvu pogwiritsa ntchito ufa wapa protein, oats, zipatso zouma ndi batala wa nati
• Pangani gummies ndi ma collagen peptides, zipatso zophika ndi mandimu

Pali njira zambiri zophatikizira ufa wa protein mu zakudya zanu. Kuchokera ku mapuloteni kugwedezeka mpaka kulumidwa kwamphamvu kwamphamvu, chowonjezera ichi chitha kuwonjezeredwa kuzakudya zingapo ndi zakumwa.

Mfundo Yofunika Kwambiri

Amayi amagwiritsa ntchito ufa wama protein pazifukwa zosiyanasiyana, kuphatikiza kukula kwa minofu, kuchira mwachangu atagwira ntchito ndikulimbitsa thupi.

Zowonjezerazi zimapereka gwero lokhala ndi mapuloteni apamwamba kwambiri mu ufa wosavuta kugwiritsa ntchito, womwe ungawonjezeredwe kugwedezeka, ma smoothies ndi maphikidwe ambiri.

Whey, nandolo, hemp, mazira oyera, mpunga wofiirira ndi collagen, komanso mitundu yazomera, zonse zimapanga zisankho zabwino kwa azimayi omwe akufuna kuti azidya zakudya zofunikira kwambiri.

Ngakhale zakudya zathunthu ndizomwe zimapatsa thanzi mapuloteni, zowonjezera ufa ndi njira yabwino komanso yabwino kwa azimayi otanganidwa kukwaniritsa zosowa zawo.