The 7 Best Low-Carb, Keto-Friendly Mapuloteni ufa

Zamkati

• 1. Mapuloteni a Whey Patulani
• 2. Mapuloteni a Casein
• 3. Mapuloteni a Dzira
• 4. Mapuloteni a Collagen
• 5. Mapuloteni a Soy PEZANI
• 6. Pea Mapuloteni PEZANI
• 7. Mapuloteni a Mpunga Patulani
• Momwe Mungapangire Kukoma Kwazinthu Zosasangalatsa
• Mfundo Yofunika Kwambiri

Kuchokera pakuchepetsa thupi mpaka kuwongolera shuga wabwino wamagazi mpaka ukalamba wathanzi, maubwino a mapuloteni amakhazikika.

Ngakhale mutha kukumana ndi zosowa zanu zamapuloteni kudzera mu zakudya zanu, ufa wa protein umapereka njira yosavuta komanso yosavuta yoonjezera kudya kwanu.

Anthu ambiri omwe amatsatira chakudya chochepa kwambiri cha carb kapena ketogenic amatembenukira ku ufa wa protein kuti awonjezere zakudya zawo.

Komabe, kusankha choyenera kuti chikwaniritse moyo wanu wotsika kwambiri wa carb kapena keto kumatha kukhala kovuta chifukwa cha mitundu yambiri ya mavitamini.

Izi zati, mitundu ingapo imakhala yotsika kwambiri mu carbs ndipo imapanga zisankho zabwino kwambiri kwa aliyense amene akuwunika kudya kwawo.

Nawa ma 7-carb otsika kwambiri, opatsa mphamvu keto mapuloteni.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Mapuloteni a Whey Patulani

Mapuloteni a Whey ndi amodzi mwamapuloteni awiri ochokera ku mkaka.

Chifukwa cha mawonekedwe ake a amino acid, whey protein ndimapuloteni apamwamba kwambiri omwe thupi lanu limatha kukumba ndi kuyamwa mwachangu ().

Mitundu ikuluikulu iwiri yamapuloteni a whey amakhala osakanikirana komanso amadzipatula.

Mukamapanga ufa wama Whey protein, ambiri a lactose - kapena shuga wa mkaka - amasefedwa, kusiya chinthu chomwe chimasungunuka chotchedwa whey protein concentrate.

Whey protein concentrate imakhala ndi 35-80% mapuloteni kulemera. Mwachitsanzo, puloteni wokwanira 80% wama Whey olemera amakhala ndi pafupifupi 25 magalamu a mapuloteni ndi 3-4 magalamu a carbs - ndipo, ngati kununkhira kumawonjezeredwa, mwina (2).

Whey protein concentrate kenako imakonzedwa ndikuwasefa kuti ipangitse chinthu chophatikizika kwambiri chotchedwa Whey protein PEZANI, chomwe chimakhala ndi 90-95% mapuloteni polemera ().

Mapuloteni a Whey amakhala ndi mapuloteni oyera kwambiri komanso ma carbs ochepa kwambiri potulutsa mavitamini amtundu uliwonse.

Mwachitsanzo, masikono amodzi (31 magalamu) a mankhwalawa a Isopure ali ndi ma carbs 0 ndi magalamu 25 a mapuloteni, ndipo chopukutira chimodzi (30 magalamu) a mankhwalawa ochokera ku NutraBio ali ndi gramu imodzi yokha ya carbs ndi magalamu 25 a mapuloteni.

Chidule Mapuloteni a Whey ndi mtundu wabwino kwambiri wama Whey protein omwe mungagule. Lili ndi chakudya chochepa kwambiri kapena ngakhale zero.

2. Mapuloteni a Casein

Casein, mapuloteni ena amkaka, amakhalanso ndiuthupi wabwino koma osungunuka ndikulowetsa pang'onopang'ono ndi thupi lanu kuposa whey (,).

Izi zimapangitsa mapuloteni a casein kukhala abwino pakasala kudya, monga asanagone kapena pakati pa chakudya (,,,).

Monga mnzake wama Whey, ufa wa casein umakonzedwa womwe umatulutsa ma carbs ndi mafuta, ndikusiya puloteni wambiri (10).

Onse a Dymatize ndi NutraBio amapanga ufa wamapuloteni wa casein womwe umangopereka 2 magalamu a carbs ndi 25 magalamu a protein pa 36-gramu ndi 34-gram scoop, motsatana.

Mankhwala a Casein samangopereka ma carbs ochepa komanso mapuloteni owolowa manja koma amapezanso kashiamu, mchere wofunikira womwe thupi lanu limafunikira kuti mukhale ndi thanzi lamafupa, kutsekeka kwa minyewa komanso kutseka magazi ().

Mwachitsanzo, zopangidwa kuchokera ku Dymatize ndi NutraBio zimadzitamandira 70% ya Daily Value (DV) ya calcium pa scoop.

Gwiritsani ntchito madzi ochulukirapo kusakaniza ufa wa casein kuposa momwe mungagwiritsire ntchito ndi Whey, chifukwa casein imakonda kuwunduka ikagwedezeka.

Chidule Casein ndi puloteni wamkaka womwe thupi lanu limagaya pang'onopang'ono. Mapuloteni ufa wopangidwa kuchokera ku casein amapereka ma carbs ochepa komanso calcium yambiri.

3. Mapuloteni a Dzira

Mazira ndi amodzi mwa zakudya zopatsa thanzi kwambiri zomwe mungadye (,).

Amadzaza ndi mapuloteni, mavitamini ofunikira ndi michere ndi zinthu zina zofunika monga choline, zomwe ndizofunikira kuti ubongo ndi magwiridwe antchito azigwira bwino ntchito ().

Mapuloteni oyera opangidwa ndi mazira amapangidwa pochotsa ma yolks ndikuzimitsa madzi azungu otsala, ndikuwasandutsa ufa.

Azungu azungu amaphatikizidwanso kuti achepetse avidin, puloteni yomwe imalepheretsa kuyamwa kwa biotin, vitamini B wofunikira ().

Popeza azungu azungu mwachilengedwe amakhala ndi ma carbs ndi mafuta ochepa, ufa wonyezimira wa dzira ndi njira yabwino ngati mukutsata chakudya chochepa kwambiri.

MRM imapanga ufa wonyezimira wonyezimira wokhala ndi magalamu awiri a carbs ndi 23 magalamu a mapuloteni - kapena ofanana ndi azungu azungu asanu ndi limodzi (33 magalamu).

Mafuta ena a mapuloteni a mazira amaphatikizapo zoyera ndi yolk - zomwe zimakhala ndizofunikira kwambiri m'mazira.

Dzira-yolk mapuloteni ufa wochokera ku KetoThin amakhala ndi mafuta ochulukirapo - magalamu 15 - komanso kuchuluka kwa mapuloteni - magalamu 12 - wokhala ndi gramu imodzi yokha ya carbs pa scoop (30 magalamu), ndikupanga ufa wabwino kwambiri wa keto.

Mazira a yolk ma protein okhala ndi ufa amakhala ndi cholesterol yochulukirapo, yomwe kwa nthawi yayitali imaganiza kuti imakulitsa mafuta m'thupi lanu komanso imathandizira matenda amtima (,).

Komabe, kafukufuku akuwonetsa kuti cholesterol yazakudya sichimakhudza kwenikweni kuchuluka kwama cholesterol m'magazi mwa anthu ambiri. Chifukwa chake, palibe kulumikizana kwakukulu pakati pa cholesterol yomwe mumadya ndi chiopsezo cha matenda amtima (,,,).

Chidule Mapuloteni a dzira ndi chisankho chabwino ngati mungatsatire chakudya chochepa kwambiri cha carb kapena keto. Mapuloteni oyera azungu amakhala ndi mapuloteni okhawo oyera, pomwe dzira lathunthu limaphatikizanso loyera pambali pa yolk.

4. Mapuloteni a Collagen

Collagen ndiye puloteni wofala kwambiri mthupi lanu. Amapezeka makamaka mu tsitsi lanu, khungu, misomali, mafupa, mitsempha ndi tendon ().

Mtundu wapadera wa Collagen wa amino acid umapereka zabwino zambiri zathanzi, monga kulimbikitsa kapangidwe ka thupi mwa okalamba, komanso khungu lolumikizana ndi mafupa (,,).

Komabe, collagen ilibe chimodzi mwazofunikira zama amino acid zomwe thupi lanu limafunikira kuti mukhale ndi thanzi labwino. Chifukwa thupi lanu silimatha kupanga ma amino acid ofunikira, liyenera kuwachotsa pazakudya zanu ().

Collagen protein ufa, womwe umatchedwanso collagen peptides, amapangidwa kuchokera kuzinthu zopangidwa ndi nyama - nthawi zambiri chikopa cha ng'ombe, mafupa a ng'ombe, mafupa a nkhuku, mamina ndi zigamba za nsomba.

Mitundu yambiri ya collagen protein ufa yomwe ilibe vuto ndipo imakhala yosasangalatsa, kuwapangitsa kukhala abwino kusakaniza msuzi kapena zakumwa monga khofi.

Kuphatikiza apo, ndizopanda carb mwachilengedwe.

Mapuloteni a Vital amapanga collagen yopangidwa ndi ng'ombe yomwe ili ndi ma carbs 0 ndi magalamu 17 a mapuloteni pamasamba awiri aliwonse (20 magalamu), pomwe Sports Research imapereka mankhwala ofanana ndi 0 carbs ndi 10 magalamu a mapuloteni (11 magalamu).

Mitundu yambiri ya collagen protein powders imalimbikitsidwa ndi sing'anga-triglycerides (MCTs), omwe ndi mafuta omwe amapezeka muzakudya monga mafuta a coconut.

MCTs zimakumbidwa mosavuta ndikulowetsedwa, zimapatsa thupi lanu gwero lina lamafuta - makamaka mukamaletsa kwambiri ma carbs, monga chakudya cha keto ().

Mwachitsanzo, chopopera chimodzi (17 magalamu) a mankhwalawa a Perfect Keto amapereka 1 gramu wa carbs, 10 magalamu a mapuloteni ndi 4 magalamu amafuta ochokera ku MCTs.

Chidule Collagen protein powders, yomwe imachokera ku ziwalo zogwirizana za nyama ndi nsomba, zitha kukhala ndi thanzi labwino. Ena amalimbikitsidwa ndi ma MCT, omwe amapindulitsa iwo omwe amatsatira keto.

5. Mapuloteni a Soy PEZANI

Soya ndi mtundu wa nyemba zomwe mwachilengedwe zimakhala ndi mapuloteni ambiri.

Soy protein ufa amapangidwa ndikupera nyemba za soya muchakudya kenako ndikupanga mapuloteni a soya, omwe amakhala ndi 90-95% mapuloteni polemera ndipo alibe ma carbs ().

Kumbukirani kuti opanga nthawi zina amawonjezera shuga ndi zonunkhira zomwe zingapangitse ma carbs osafunikira.

Mwachitsanzo, mapuloteni a soya omwe amapangidwa ndi vanila omwe amapangidwa ndi NOW Sports amakhala ndi magalamu 13 a carbs ndi 25 magalamu a mapuloteni (45 magalamu).

Njira yabwinoko ndikupanga izi osasangalatsa ndi kampani yomweyi, yomwe ili ndi ma carbs 0 ndi magalamu 20 a mapuloteni (24 magalamu).

Chidule Chifukwa mwachibadwa mumakhala mapuloteni ambiri, soya amapanga ufa wochuluka wa mapuloteni. Mafuta osasangalatsa alibe ma carbs ndipo amadzaza ndi mapuloteni, ngakhale mitundu yokometsedwa ikhoza kukhala yayikulu mu carbs chifukwa cha shuga wowonjezera komanso zonunkhira.

6. Pea Mapuloteni PEZANI

Nandolo ndi mtundu wina wa nyemba zomwe mwachilengedwe zimakhala ndi mapuloteni ambiri ().

Mofananamo ndi puloteni ya soya yodzipatula, ufa wa mtola umapangidwa ndikupera nandolo zouma kukhala ufa ndikutulutsa ma carbs, ndikusiya ufa wokha.

Opanga nthawi zambiri amawonjezera shuga - motero carbs - kuti awonjezere kukoma.

Mwachitsanzo, mapuloteni onunkhira a mtolawa amapatula NOW Sports mapaketi 9 magalamu a carbs okhala ndi magalamu 24 a mapuloteni (44 magalamu).

Kumbali inayi, masikono amodzi (33 magalamu) amtundu wosasangalatsa ali ndi 1 gramu imodzi yokha ya carbs pambali pa magalamu 24 a mapuloteni.

Chidule Pea protein powder, yomwe ili yotsika kwambiri mu carbs, imakupatsirani chiwongola dzanja chachikulu - koma yang'anani mitundu yosangalatsa, chifukwa nthawi zambiri imakhala ndi ma carbs ambiri.

7. Mapuloteni a Mpunga Patulani

Mapuloteni a mpunga ndi mapuloteni odziwika bwino azomera, makamaka chifukwa ndi hypoallergenic - kutanthauza kuti sizingayambitse kuyanjana.

Mapuloteni ambiri ampunga amakhala ndi 80% ya mapuloteni polemera, ochepera a soya kapena nandolo protein ().

Ngakhale mpunga umakhala ndi ma carbs ambiri, ufa wa mpunga wa ufa umapangidwa ndi kuchiza mpunga wofiirira wokhala ndi michere yomwe imapangitsa ma carbs kulekana ndi mapuloteni.

Mwachitsanzo, ufa wonyezimira wonyezimira wa mpunga wochokera ku NutriBiotic uli ndi magalamu awiri okha a carbs koma magalamu 11 a mapuloteni pa supuni yokwanira (16 magalamu).

Kampani yomweyi imaperekanso ufa wosalala wa mpunga wokhala ndi magalamu awiri a carbs ndi magalamu 12 a mapuloteni pa supuni (15 magalamu).

Chidule Mpunga wa ufa wa mpunga ndi wotsika kwambiri chifukwa carbs mu njere wamba imachotsedwa m'mapuloteni.

Momwe Mungapangire Kukoma Kwazinthu Zosasangalatsa

Ngati mungapeze nyama yosakondwere- kapena chomera chomanga mapuloteni, pali njira zingapo zopangira tastier.

Izi zikuphatikiza:

• Onjezerani ufa wochepa wa kakao.
• Thirani ufa mu zakumwa zochepa monga mkaka wa amondi kapena zakumwa zosakaniza.
• Thirani madzi opanda shuga.
• Spoon mu zotsekemera zopangira monga Splenda kapena zotsekemera zachilengedwe, kuphatikiza stevia kapena monk zipatso.
• Sakanizani pang'ono ufa wosasangalatsa ndi msuzi, mphodza kapena oatmeal.
• Onetsetsani mu pudding wosakaniza shuga.
• Onjezani zowonjezera zakutchire kapena zonunkhira, monga sinamoni.

Chidule Sungani mapuloteni anu osakhutira ndi zotsekemera ndi zonunkhira, kapena yesani kuziwonjezera pazakudya zosiyanasiyana.

Mfundo Yofunika Kwambiri

Mapuloteni ufa ndi njira yosavuta komanso yodutsira yowonjezera zakudya zanu.

Ambiri amakhala otsika kwambiri mu carbs popeza amachotsedwa panthawi yopanga.

Mapuloteni amkaka - whey ndi casein - ndi mapuloteni a dzira ndi ena mwa ma protein otsika kwambiri a carb komanso keto, pomwe ma protein a collagen alibe ma carbs koma amakhala ndi mapuloteni ochepa kuposa ma Whey kapena mitundu ya dzira.

Mapuloteni omwe amapangidwa kuchokera ku soya, nandolo kapena mpunga amathandizanso kukhala ndi moyo wotsika kwambiri.

Ngakhale mitundu iyi ya ufa nthawi zambiri imakhala ndi ma carbs ambiri, mitundu yosasangalatsa imakhala pafupifupi iliyonse.

Ponseponse, ndizosavuta kusankha kuchokera ku ma protein angapo a ufa kuti mugwiritse ntchito zakudya zochepa za carb kapena keto kutengera zomwe mumakonda komanso zolinga zanu.