7dị 7 kacha mma nke Protein Powder

Ndinaya

• Kedu ihe bụ Powins Powder?
• 1. Ha Protein
• 2. Casein Protein
• 3. Akwa Akwa
• 4. Akwukwo Okpu
• 5. Hemp Protein
• 6. Brown Osikapa Protein
• 7. Mkpụrụ osisi na-agwakọta
• Kedu Powder Powder Kasị Mma?
• Maka Uru Akwara
• Maka Ibu Ibu
• Maka ndị anaghị eri anụ na ndị anaghị eri anụ
• Isi Okwu

Ngwunye protein na-ewu ewu n'etiti ndị maara ahụike.

Enwere otutu protein ntụ ntụ emere site n'ọtụtụ ebe dị iche iche.

Ebe ọ bụ na enwere ọtụtụ nhọrọ, ọ nwere ike isi ike ikpebi nke ga-eweta nsonaazụ kacha mma.

Nke a bụ ụdị 7 kachasị mma nke protein ntụ ntụ.

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

Kedu ihe bụ Powins Powder?

Ngwunye protein bu ihe ndi sitere na anumanu ma obu ihe oriri, dika mmiri ara ehi, akwa, osikapa ma obu agwa.

E nwere ụdị aha atọ:

• Protein na-etinye uche: Emepụtara site na iwepụta protein sitere na nri dum na-eji okpomọkụ na acid ma ọ bụ enzymes. Ndị a na-enyekarị protein protein 60-80%, nke fọdụrụ na 20-40% nke abụba na carbs nwere.
• Protein na-anọrọ: Usoro nzacha ọzọ na-ewepụtakwu abụba na carbs, na-etinyekwu protein ahụ. Protein iche iche powders nwere banyere 90-95% protein.
• Protein hydrolysates: Emepụtara site na ikpo ọkụ na acid ma ọ bụ enzymes - nke na-agbaji agbụ n'etiti amino acid - hydrolysates na-etinye uche ngwa ngwa site na ahụ na akwara gị.

Hydrolysates na-ebuli ọkwa insulin karịa ụdị ndị ọzọ - opekata mpe n'ihe gbasara protein whey. Nke a nwere ike ime ka ahụ ike gị na-esote mmega ahụ ().

Powfọdụ ntụ ntụ na-ejikwa vitamin na mineral sie ike, karịsịa calcium.

Agbanyeghị, ọ bụghị mmadụ niile na-erite uru na ntụ ntụ ndị a. Ọ bụrụ na nri gị bara ọgaranya na protein dị elu, ọ ga-abụ na ị gaghị ahụ nnukwu ọdịiche na ndụ gị site na itinye ntụ ntụ protein.

Otú ọ dị, ndị na-eme egwuregwu na ndị na-ebulikarị ibu nwere ike ịchọpụta na ị takingụ protein ntụ ntụ na-enyere aka ime ka uru ahụ na abụba ghara ịdị.

Ngwunye protein nwere ike inyere ndị mmadụ aka ịgbalị igbo mkpa protein na nri naanị, dị ka ndị na-arịa ọrịa, ndị okenye na ụfọdụ ndị anaghị eri anụ ma ọ bụ ndị anaghị eri anụ.

Na nchikota Mkpụrụ protein na-esi n'ọtụtụ ebe dị iche iche ma dị n'ọtụtụ usoro. Ndị mmadụ na-eji ha ịba ụba mọzụlụ, melite mkpokọta ahụ dum ma nyere aka gboo mkpa protein ha.

1. Ha Protein

Whey protein na-abịa site na mmiri ara ehi. Ọ bụ mmiri mmiri nke na-ekewapụ site na nsị n'oge usoro cheesemaking. Ọ dị elu na protein kamakwa ọdụ ụgbọ mmiri lactose, mmiri ara ehi nke na-esiri ọtụtụ ndị ike ịgbari.

Ọ bụ ezie na protein whey na-ejigide ụfọdụ lactose, ụdị dị iche iche nwere ntakịrị n'ihi na ọtụtụ mmiri ara ehi a na-efu n'oge nhazi.

Ha na-agbaze ngwa ngwa ma baa ọgaranya na amino acid (BCAAs). Leucine, otu n'ime BCAA ndị a, na-arụ ọrụ dị mkpa n'ịkwalite uto ahụ na mgbake mgbe nguzogide na ntachi obi na-eme (,).

Mgbe amino acid gbarụrụ ma banye n’ime ọbara gị, ha na-adị maka njikọta protein (MPS), ma ọ bụ imepụta akwara ọhụrụ.

Nnyocha na-ekpughe na protein whey nwere ike inye aka wulite ma jigide akwara, nyere ndị na-eme egwuregwu aka ịgbake site na mmega ahụ dị ukwuu ma nwekwuo ike ahụ ike na nzaghachi maka ọzụzụ ike.

Otu nnyocha e mere na ụmụ okorobịa gosiri na protein whey mụbara MPS 31% karịa protein soy na 132% karịa protein casein na-eso mmega ahụ ().

Otú ọ dị, nnyocha ọmụmụ 10-na-adịbeghị anya chọpụtara na ụmụ nwanyị na-alụ nwanyị di na nwunye nwere mmeghachi omume yiri nke ahụ maka ọzụzụ iguzogide ma ha weere protein whey ma ọ bụ placebo ().

Ihe omumu ndi ozo banyere oke ibu, ndi buru oke ibu na ndi mmadu buru ibu na-egosi na protein whey nwere ike ime ka aru di nma site na iweda oke abụba ma na-ebuwanye ibu (,,).

Kedu ihe ọzọ, protein whey yiri ka ọ na-ebelata agụụ ọ dịkarịa ala dị ka ụdị protein ndị ọzọ (,,,,).

Otu nnyocha nyere ụmụ nwoke ahụ dị warara nri anọ dị iche iche dị na mmiri ụbọchị dị iche iche. Nri whey-protein mere ka ọnụ ọgụgụ na-arịwanye elu nke agụụ na mbelata nke kalori na nri na-esote ().

Studiesfọdụ ọmụmụ na-egosi na protein whey nwekwara ike belata mbufụt ma melite ụfọdụ akara ahụike obi na ndị buru oke ibu na oke ibu (,,).

Na nchikota Whey protein na-agbari ngwa ngwa, na-enye mmụba ngwa ngwa na amino acid nke nwere ike inye aka mee ka akwara na ume dịkwuo elu. O nwekwara ike belata agụụ ma kwalite oke abụba.

2. Casein Protein

Dị ka whey, casein bụ protein dị na mmiri ara ehi. Ka osila dị, casein na-agbari agbarị ma jiri nwayọ nwayọ na-etinye uche.

Casein na-etolite gel mgbe ya na acid afo na-emekọrịta, na-eme ka afọ ghara ifu ma na-egbu oge ịmịkọrọ amino acid.

Nke a na - ebute nwayọọ nwayọọ, ikpughe nke ahụ ike gị na amino acid, na-ebelata ọnụego mmebi ahụ ike (22).

Nnyocha na-egosi na casein dị irè karị na ịbawanye MPS na ike karịa soy na protein ọka - ma ihe na-erughị protein whey (,,,,).

Otú ọ dị, otu nnyocha banyere ụmụ nwoke buru oke ibu na-atụ aro na mgbe a machibidoro calorie, casein nwere ike ịnwe ihe karịrị whey iji meziwanye ahụ mmadụ n'oge ọzụzụ iguzogide ().

Na nchikota Casein bụ protein na-egbu mmiri ara ehi nke na-eme ngwa ngwa nke nwere ike belata nsị protein ahụ ma kwalite uto oke ahụ na oke abụba n'oge mmachi calorie.

3. Akwa Akwa

Akwa akwa bu ezigbo ezigbo protein.

N'ime nri niile, akwa nwere amino acid (PDCAAS) nke kachasị nwee protein.

Akara a bụ ihe atụ nke ogo protein na mgbaze ().

Àkwá bụkwa otu n'ime nri kachasị mma maka ibelata agụụ na-enyere gị aka ịnọjupụta ogologo oge (,).

Agbanyeghị, a na-eme ntụ ntụ protein site na akwa ọcha karịa akwa. Ọ bụ ezie na ogo protein dị ezigbo mma, ịnwere ike ịnwe oke zuru oke n'ihi na ewepụrụ yolks nwere abụba dị elu.

Dika ihe umu anumanu nile na akwa, akwa bu ezigbo protein. Nke ahụ pụtara na ha na-enye amino acid itoolu dị mkpa nke ahụ gị enweghị ike ịme onwe ya.

Kedu ihe ọzọ, protein egg bụ nke abụọ naanị na whey dị ka isi mmalite nke leucine, BCAA nke na-arụ ọrụ kachasị na ahụ ike (31).

Buru n’uche na amụbeghị protein-dị ka akwa whey ma ọ bụ casein.

N'otu nnyocha, ọ gosipụtara obere ikike iji belata agụụ karịa casein ma ọ bụ protein na pea mgbe a na-eri ya tupu nri ().

Na nke ọzọ, ụmụ nwanyị na-eme egwuregwu na-ewere protein na-acha ọcha nwere ahụmịhe yiri nke ahụ na ahụ ike na ike ahụ dị ka ndị na-agbakwunye na carbs ().

Akwa-acha ọcha protein nwere ike ịbụ ezigbo nhọrọ maka ndị nwere mmiri ara ehi na-ahọrọ ihe mgbakwunye dabere na protein anụmanụ.

Na nchikota Egg na-acha ọcha protein dị elu dị mma ma na-agbari ngwa ngwa - ọ bụ ezie na ọ nwere ike ọ gaghị eme ka ị nwee mmetụta zuru oke dị ka ntụ ntụ protein ndị ọzọ.

4. Akwukwo Okpu

A na-ejikarị protein protein pea eme ihe n’etiti ndị anaghị eri anụ, ndị anaghị eri anụ na ndị nwere ihe nfụkasị ma ọ bụ ndị nwere uche sitere na mmiri ara ehi ma ọ bụ akwa.

Emere ya site na agbaji nkewa na-acha odo odo, akwa legume dị elu nke na-etu ọnụ ma otu n'ime amino acid dị mkpa.

Nkpuru agwa buru ibu buru ibu karia BCAA.

Otu nnyocha e mere na-egosi na protein a na-amị amị nwayọ karịa protein whey mana ngwa ngwa karịa casein. Ikike ya nke ịkpalite ịhapụ ọtụtụ homonụ zuru ezu nwere ike ịdị ka nke protein mmiri ara ehi ().

N'ime ihe ọmụmụ 12-izu na ụmụ nwoke 161 na-eme ọzụzụ nguzogide, ndị na-ewere 1.8 ounce (50 gram) nke protein kwa ụbọchị nwere mmụba yiri nke ahụ dị ka ndị na-eri otu protein whey kwa ụbọchị ().

Tụkwasị na nke ahụ, nnyocha e mere gosiri na ụmụ mmadụ na ụmụ oke nwere ọbara mgbali elu nwere mbelata ogo ndị a dị elu mgbe ha na-ewere protein protein ().

Ọ bụ ezie na protein ntụ ntụ na-egosi nkwa, ọ dị mkpa ka a chọkwuo nyocha dị elu iji gosipụta nsonaazụ ndị a.

Na nchikota Ọ bụ ezie na ọmụmụ ihe pere mpe, protein nwere ike ịkwalite njupụta ma bulie uto ahụ dị ka protein dị na anụmanụ.

5. Hemp Protein

Hemp protein ntụ ntụ bụ mgbakwunye ọzọ sitere na osisi nke na-ewu ewu.

Ọ bụ ezie na hemp metụtara wii wii, ọ bụ naanị nwere obere akara nke psychoactive akụrụngwa THC.

Hemp bara ọgaranya bara uru omega-3 ọdụdụ asịd na ọtụtụ mkpa amino asịd. Agbanyeghị, a naghị ele ya anya dị ka protein zuru oke n'ihi na ọ nwere oke ala amino acid lysine na leucine.

Ọ bụ ezie na nchọpụta dị ntakịrị dị na protein hemp, ọ dị ka isi iyi protein na-agbari agbarie ().

Na nchikota Hemp protein dị elu na omega-3s ma yie ka ọ ga-agbari ngwa ngwa. Agbanyeghị, ọ dị obere na amino acid dị mkpa lysine na leucine.

6. Brown Osikapa Protein

A na-ahụta ihe na-edozi protein site na osikapa agba aja aja ruo oge ụfọdụ, mana a na-ewerekarị ha dị ala karịa protein whey maka iwuli ahụ ike.

Ọ bụ ezie na protein osikapa nwere amino acid niile dị mkpa, oke pere mpe na lysine ka ọ bụrụ protin zuru oke.

Enweghi otutu nyocha banyere protein protein osikapa, mana otu ihe omumu jiri tụnyere osikapa na whey powders na adabara, umu okorobia.

Nnyocha nke izu asatọ ahụ gosipụtara na ị takingụ 1.7 ounces (gram 48) nke osikapa ma ọ bụ whey protein kwa ụbọchị rụpụtara mgbanwe yiri nke ahụ na ngwakọta ahụ, ike ahụ ike na mgbake ().

Agbanyeghị, achọrọkwu nyocha na protein osikapa aja aja.

Na nchikota Nnyocha mbụ banyere osikapa protein osikapa na-atụ aro na ọ nwere ike inwe mmetụta bara uru na ngwakọta ahụ. Agbanyeghị, ọ dị obere na amino acid lysine dị mkpa.

7. Mkpụrụ osisi na-agwakọta

Dersfọdụ ntụ ntụ protein nwere ngwakọta nke isi mmalite osisi iji nye ahụ gị amino acid niile dị mkpa. A na-ejikọ abụọ ma ọ bụ karịa n'ime protein ndị a:

• Osikapa
• Agwa
• Mgbapu
• Alfalfa
• Chia mkpụrụ
• Flax osisi
• Atịchok
• Quinoa

N'ihi akụkụ ụfọdụ nke eriri ha dị elu, ndị na-edozi ihe ọkụkụ na-agba ọsọ ngwa ngwa karịa protein ndị anụmanụ. Ọ bụ ezie na nke a nwere ike ọ gaghị eweta nsogbu nye ọtụtụ mmadụ, ọ nwere ike belata amino acid nke ahụ gị nwere ike iji ozugbo emega ahụ.

Otu obere ọmụmụ nyere ụmụ okorobịa ndị a zụrụ azụ na-enwe 2.1 ounces (gram 60) nke protein whey, ngwakọta protein-osikapa ma ọ bụ ngwakọta pea-osikapa na enzymes na-agbakwunye iji meziwanye mgbaze ().

Enzyme-supplementation ntụ ntụ dị ka protein whey n'ihe banyere ọsọ nke amino acid pụtara n'ọbara.

Na nchikota Ọtụtụ protein powders nwere ngwakọta nke protein na osisi. Dinggbakwunye enzymes na ngwakọta protein-protein ndị a nwere ike ime ka mgbaze ha na absorption.

Kedu Powder Powder Kasị Mma?

Ọ bụ ezie na ntụ ntụ protein niile na-enye isi iyi protein, ụfọdụ ụdị nwere ike ịdị irè karịa inye ahụ gị ihe ọ chọrọ.

Maka Uru Akwara

Nnyocha emeela ka ikike whey nwee ikike ịkwalite oke akwara na mgbake. Ọ bụ ezie na whey na-etinye uche dị ala karịa whey iche, ọ na-enwe obere protein site na ibu.

Ndị a bụ aro ole na ole maka ntụ ntụ nke whey:

• Ngwurugwu kacha mma na-edozi ahụ: protein a whey na-etinye iche ma na-etinye uche na-enye gram 24 nke protein na 5.5 grams nke BCAAs kwa otu.
• EAS 100% Protein Whey: protein a whey na-enye gram 26 na gram 6.3 nke BCAA kwa otu.
• Dymatize Nutrition Elite Whey Protein: Mkpokọta a na-etinye uche ma na-anọrọ na-enye 24 grams nke protein na 5 gram nke BCAAs kwa scoop.

Maka Ibu Ibu

Protein Casein, protein whey ma ọ bụ njikọta nke abụọ nwere ike bụrụ mgbakwunye protein kacha mma maka ịkwalite njupụta na abụba:

• Jay Robb Grass-Fed Whey Protein: Mkpụrụ protein whey a na-ewepu gram 25 nke protein kwa otu.
• Nri kacha mma 100in Casein Protein: protein a na-enye protein iri abụọ na anọ nke protein kwa otu.
• EAS Whey + Casein Protein: Nchikota whey na protein protein protein na-etinye gram 20 nke protein kwa otu.

Maka ndị anaghị eri anụ na ndị anaghị eri anụ

Nke a bụ ole na ole protein dị elu nwere otu ma ọ bụ gwakọtara 100% - ndị na-edozi osisi:

• Vega Otu Nri Nri Na-edozi Ahụ: Ngwakọta protein a, mkpụrụ flax, hemp na ihe ndị ọzọ nwere gram 20 nke protein kwa otu.
• MRM Veggie Elite: Ngwakọta a nke protein pean na osikapa osikapa na nri enzymes na-amịpụta mkpụrụ gram 24 nke protein kwa scoop.

Na nchikota Ọ kachasị mma ịhọrọ protein ntụ ntụ dabere na mmasị gị, nri ndidi na ahụike na ebumnuche ahụike.

Isi Okwu

Ngwunye protein nwere ike inye protein dị elu n'ụdị dị mma, dabara adaba.

Ọ bụ ezie na ọ bụghị mmadụ niile chọrọ mgbakwunye protein, ha nwere ike inyere gị aka ma ọ bụrụ na ịmee ọzụzụ dị ike ma ọ bụ na ịnweghị ike igbo mkpa protein gị naanị na nri.

Ọ bụrụ na ị na-achọ ịkwalite nri protein gị, gbalịa otu n'ime ngwaahịa ndị a taa.