Ihe 7 kacha mma dị ala, ihe oriri na-edozi ahụ dị na Keto

Ndinaya

• 1. Whey Protein Anọrọ
• 2. Casein Protein
• 3. Akwa Akwa
• 4. Collagen Protein
• 5. Soy Protein anọrọ
• 6. Agwa Mwepu Mwepu
• 7. Osikapa Protein anọrọ
• Etu esi etinye ekpomeekpo na ngwa ahia unflavored
• Isi Okwu

Site na ọnwụ ibu na njikwa ọbara shuga ka mma na ịka nká, uru nke protein na-edozi nke ọma.

Ọ bụ ezie na ịnwere ike igbochi mkpa protein gị site na nri gị, ntụ ntụ protein na-enye ụzọ dị mfe ma dịkwa mfe iji mụbaa nri gị.

Ọtụtụ ndị na-eso obere carb ma ọ bụ ketogenic nri na-atụgharị na ntụ ntụ protein iji gbakwunye nri ha.

Agbanyeghị, ịhọrọ nke dabara adaba maka ụdị ndụ ị na-ebi dị obere ma ọ bụ nke keto nwere ike ịbụ ihe ịma aka n'ihi ọtụtụ ụdị na isi mmalite nke ntụ ntụ.

Nke ahụ kwuru, ọtụtụ ụdị dị obere na carbs ma nwee oke nhọrọ maka onye ọ bụla na-enyocha ihe oriri ha.

Nke a bụ 7 kacha mma-obere carb, powders protein powders.

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.

1. Whey Protein Anọrọ

Whey protein bụ otu n'ime protein abụọ sitere na mmiri ara ehi.

N'ihi profaịlụ amino acid ya, protein whey bụ ezigbo ihe na-enye protein nke ahụ gị nwere ike ịgbari ma banye ngwa ngwa ().

Dị protein abụọ ahụ nwere ume dị iche iche na-anọkarị.

N'oge a na-ewepụta protein whey protein, ọtụtụ lactose - ma ọ bụ mmiri ara ehi shuga - ewepụchara, na-ahapụ ngwaahịa akpọchiri akpọ whey protein concentrate.

Whey protein concentrate nwere 35-80% protein site na ibu. Dị ka ọmụmaatụ, otu ụdị nke 80% whey na-ebu ibu ga-ebu ihe dị ka gram 25 nke protein na gram 3-4 nke carbs - na, ọ bụrụ na agbakwunye ekpomeekpo, ikekwe karịa (2).

A na - arụzigharị protein ha na - emezi ka ha nwee ike mepụta ngwaahịa a na - akpọ whey protein iche, nke na - etu 90-95% protein site na ibu ().

Whey protein iche nwere kasị elu pasent nke dị ọcha protein na kasị ala ọnụ ọgụgụ nke carbs kwa ozi nke ọ bụla whey protein.

Dịka ọmụmaatụ, otu scoop (gram 31) nke ngwaahịa a site na Isopure nwere 0 carbs na gram 25 nke protein, na otu scoop (gram 30) nke ngwaahịa a sitere na NutraBio nwere naanị gram 1 nke carbs na gram 25 nke protein.

Na nchikota Whey protein iche bụ purest ụdị whey protein ị pụrụ ịzụta. O nwere ole na ole - ma ọ bụ ọbụlagodi - mkpụrụ osisi carbohydrates kwa otu.

2. Casein Protein

Casein, protein nke ọzọ nke mmiri ara ehi, dịkwa elu ma na-agbari ma jiri ahụ gị jiri nwayọ nwayọ karịa whey (,).

Nke a na - eme ka protein casein dị mma maka oge ibu ọnụ, dị ka tupu ị lakpuo ụra ma ọ bụ n'etiti nri (,,,).

Dị ka ibe ya whey, casein ntụ ntụ na-enweta nhazi nke na-ewepu carbs na abụba, na-ahapụ isi iyi protein (10).

Ma Dymatize na NutraBio na-eme proteinin casein nke na-enye naanị gram 2 nke carbs na gram 25 nke protein kwa 36-gram na 34-gram scoop.

Ọ bụghị nanị na ntụ ọka Casein na-enye obere carbs na protein na-emesapụ aka kama ọ bụ ezigbo isi iyi nke calcium, ihe dị mkpa dị mkpa nke ahụ gị chọrọ maka ahụike ọkpụkpụ, mkpịsị akwara na mkpụkọ ọbara ().

Dịka ọmụmaatụ, ngwaahịa sitere na Dymatize na NutraBio na-etu ọnụ 70% nke Uru Kwa Valbọchị (DV) maka calcium kwa scoop.

Jiri otutu mmiri gwakọta casein ntụ ntụ karịa ka ị ga-esi jiri whey mee ihe, dị ka casein na-ebuwanye ibu mgbe a kpaliri ya.

Na nchikota Casein bụ protein na-enye mmiri ara nke ahụ gị na-agbarị nwayọ. Ngwunye protein nke sitere na casein na-enye obere carbs na ezigbo calcium.

3. Akwa Akwa

Akwa bụ otu n’ime nri na-edozi ahụ ị nwere ike iri (,).

Ha juputara na protein, vitamin dị mkpa na mineral na ihe ndị ọzọ dị mkpa dị ka choline, nke dị mkpa maka ụbụrụ kwesịrị ekwesị na usoro ụjọ ụjọ na-arụ ọrụ ().

A na-arụpụta ntụ ntụ protein site na ịwepụ yolks na dehydrating ndị fọdụrụ na akwa ọcha, na-eme ka ha ghọọ ntụ.

A na-edekwa akwa ndị ahụ ka ha gbochie avidin, protein nke na-egbochi nsị nke biotin, vitamin B dị mkpa ().

Ebe ọ bụ na akwa ọcha na-ejide obere carbs na abụba na-adịchaghị mkpa, ntụ ntụ protein na-acha ọcha bụ ezigbo nhọrọ ma ọ bụrụ na ị na-agbaso nri nri obere obere.

MRM na-eme akwa ntụ ntụ-ọcha ntụ ntụ nke na-enye gram abụọ nke carbs na gram iri abụọ na atọ nke protein - ma ọ bụ ihe ya na akwa ọcha ọcha isii - kwa scoop (gram 33).

Powfọdụ ntụ ntụ protein gụnyere ọcha na nkochi ime akwa - nke nwere ọtụtụ n'ime ihe ndị dị mkpa na akwa.

Ngwurugwu egg-yolk a sitere na KetoThin na-etu ọnụ nke abụba - gram 15 - yana protein dị oke - gram 12 - nwere naanị gram 1 nke carbs kwa scoop (gram iri atọ), na-eme ka ọ bụrụ ntụ ntụ protein zuru oke.

Egg-yolk protein powders nwere protein dị obere nke cholesterol, nke echere ogologo oge iji bulie ọkwa cholesterol na ahụ gị ma nye aka na ọrịa obi (,).

Agbanyeghị, nyocha na-enye echiche na kọlestrọl nri anaghị enwe mmetụta ọ bụla na ogo kọlestrọl ọbara n'ọtụtụ mmadụ. Ya mere, enweghi oke njikọ dị n'etiti cholesterol ị na-eri na ihe egwu gị nke ọrịa obi (,,,,).

Na nchikota Egg protein ntụ ntụ bụ nhọrọ magburu onwe ya ma ọ bụrụ na ị na-agbaso obere carb ma ọ bụ nri keto. Egg na-acha ọcha protein ntụ ntụ nwere naanị protein si ọcha, ebe dum-egg protein ntụ ntụ na-agụnye ọcha n'akụkụ nkochi ime akwa.

4. Collagen Protein

Collagen bụ protein na-edozi ahụkarị na ahụ gị. A na-ahụkarị ya na ntutu isi gị, anụ ahụ gị, mbọ gị, ọkpụkpụ gị, akwara na akwara ().

Ihe dị iche iche nke amino acid nke Collagen na-enye ya ọtụtụ uru ahụike, dị ka ịkwalite ngwongwo ahụ na ndị okenye, yana anụ ahụ na nkwonkwo ahụike (,,).

Agbanyeghị, collagen enweghi otu amino acid dị mkpa nke ahụ gị chọrọ maka ezigbo ahụike. Maka na ahụ gị enweghị ike ịme amino acid dị mkpa, ọ ga-enwerịrị ha na nri gị ().

A na-ejikwa ihe ndị na-emepụta anụmanụ na-emepụta protein protein Collagen, nke a na-akpọkwa peptides collagen, nke na-abụkarị anụ ehi, ọkpụkpụ ehi, ọkpụkpụ ọkụkọ, akpụkpọ anụ egghell na akpịrịkpa azụ.

Otutu powders protein collagen adighi ato uto ma adighi ekpughe ya, na-eme ka ha di nma ighota ofe ma obu ihe onunu dika kofi.

Kedu ihe ọzọ, ha enweghị nnụnụ carb.

Ndị na-edozi ahụ dị oke mkpa na-emepụta ngwaahịa anụ anụ anụ nwere 0 carbs na gram 17 nke protein maka scoops abụọ ọ bụla (gram 20), ebe Egwuregwu Sports na-enye ngwaahịa yiri nke ahụ na 0 carbs na gram 10 nke protein kwa scoop (gram 11).

A na-eji protein-triglycerides (MCTs) mejupụtara ọtụtụ powders protein powders, nke bụ abụba dị na nri dịka mmanụ aki oyibo.

A na-agbazi MCTs n'ụzọ dị mfe ma na-etinye obi gị dum, na-enye ahụ gị ebe ọzọ isi nweta mmanụ - karịsịa mgbe ị na-egbochi carbs nke ọma, dị ka nri keto ().

Dịka ọmụmaatụ, otu nju (gram 17) nke ngwaahịa a site na Perfect Keto na-enye gram 1 nke carbs, gram 10 nke protein na gram 4 nke abụba sitere na MCT.

Na nchikota Ngwakọta protein nke collagen, nke sitere na njikọ njikọta nke anụmanụ na azụ, nwere ike ịnye uru ahụike pụrụ iche. Arefọdụ nwere MCT, nke na-erite uru na ndị na-eso nri keto.

5. Soy Protein anọrọ

Soybeans bụ ụdị ụdị mkpo na-adịkarị na protein.

A na-emepụta protein ntụ ntụ site na egweri soybeans n'ime nri wee banye na protein soy, nke nwere 90-95% protein site na ịdị arọ ma bụrụkwa nke na-enweghị carbs ().

Buru n'uche na ndị na-emepụta mgbe ụfọdụ na-agbakwunye shuga na ekpomeekpo nke nwere ike itinye aka na carbs achọghị.

Dịka ọmụmaatụ, nke a na-ewepụta protein soy protein na-ewepu ngwaahịa nke UGBU A na-ejide gram 13 nke carbs na gram 25 nke protein kwa scoop (gram 45).

Nhọrọ kachasị mma bụ ngwaahịa a na-enweghị mmasị nke otu ụlọ ọrụ ahụ, nke nwere carbs 0 na gram 20 nke protein kwa scoop (gram 24).

Na nchikota N'ihi na ọ bụ n'ụzọ dị elu na protein, soy na-eme akwa protein ntụ ntụ. Ngwunye ntụ na-enweghị ihe ọ bụla na-etinyekwa protein, ọ bụ ezie na ụdị flavored nwere ike ịdị elu na carbs n'ihi agbakwunye sugars na ekpomeekpo.

6. Agwa Mwepu Mwepu

Peas bụ ụdị legume ọzọ nke nwere protein dị ukwuu ().

Yiri nke a na - ewepu protein nke soy, a na - eme pee protein site na egweri peas na ntụ ma wepụta carbs, na - ahapụ ntụ ntụ dịpụrụ adịpụ.

Ndị na-emepụta ihe na-agbakwunye shuga ugboro ugboro - yabụ carbs - iji mee ka ọ dịkwuo elu.

Dịka ọmụmaatụ, protein a na-esi ísì ụtọ na-anọpụ ugbu a na Egwuregwu 9 gram grabs 9 na gram 24 nke protein kwa scoop (gram 44).

N'aka nke ọzọ, otu scoop (gram iri atọ na atọ) nke ụdị a na-akọghị nwere naanị gram 1 nke carbs n'akụkụ gram iri abụọ na anọ nke protein.

Na nchikota Ngwunye protein nke pea, nke dị obere na carbs, na-enye gị nnukwu nkwado protein - mana lezie anya maka ụdị flavored, n'ihi na ndị a na-enwekarị carbs.

7. Osikapa Protein anọrọ

Protein osikapa bụ protein na-ewu ewu nke sitere na osisi, ọkachasị n'ihi na ọ bụ hypoallergenic - nke pụtara na o yighị ka ọ ga-akpata mmeghachi omume nfụkasị.

Imirikiti powders protein osikapa nwere 80% nke protein site na ịdị arọ, ihe na-erughị nke soy ma ọ bụ protein pea ().

Ọ bụ ezie na osikapa bara ọgaranya na carbs, a na-ahụkarị protein protein osikapa site na ịgwọ osikapa agba aja aja na enzymes nke na-eme ka carbs kewaa na protein.

Dịka ọmụmaatụ, ngwaahịa protein protein osikapa a na-esi na NutriBiotic nwere naanị gram abụọ nke carbs mana gram 11 nke ngaji ngaji ọ bụla (gram 16).

Otu ụlọ ọrụ ahụ na-enyekwa protein protein osikapa na gram 2 nke carbs na gram 12 nke protein kwa otu ngaji (15 gram).

Na nchikota Rice protein ntụ ntụ bụ ihe ijuanya-obere carb n'ihi na carbs na a nkịtị ọka na-amịpụtara na protein.

Etu esi etinye ekpomeekpo na ngwa ahia unflavored

Ọ bụrụ na ị na-etopụta maka anụ ọhịa na-enweghị anụ - ma ọ bụ nke nwere ike ịmịpụta protein, enwere ọtụtụ ụzọ iji mee ka ha maa mma.

Ndị a gụnyere:

• Tinye obere koko koko.
• Kpoo ntụ ntụ n'ime ihe ọ lowụ lowụ ndị nwere obere kalori dị ka almọnd mmiri ara ehi ma ọ bụ ihe ọ drinkụ drinkụ ntụ ntụ.
• Drizzle na syrups na-enweghị shuga.
• Ngaji na keakamere sweeteners dị ka Splenda ma ọ bụ eke sweeteners, gụnyere stevia ma ọ bụ mọnk mkpụrụ wepụ.
• Gwakọta obere protein ntụ na-adịghị mma na ofe, stews ma ọ bụ oatmeal.
• Bido na mix-free, flavored pudding mixes.
• Tinye ihe ndị na-esi ísì ụtọ dị ụtọ dị ka pawuda.

Na nchikota Zing gị powders protein powders na sweeteners na ngwa nri, ma ọ bụ gbalịa ịtinye ha na nri dị iche iche.

Isi Okwu

Ngwunye protein bụ ụzọ dị mfe na ụzọ dịgasị iche iche iji gbakwunye nri gị.

Ọtụtụ ndị na-apụtụghị ala dị na carbs ebe ọ bụ na ewepụtara ha n'oge usoro nrụpụta.

Ndị na-edozi mmiri ara ehi - whey na casein - na protein ndị na-edozi ahụ bụ ụfọdụ n'ime obere obere carb na keto-friendly protein powders, ebe ndị na-edozi collagen anaghị enwe carbs mana ha nwere obere protein karịa whey ma ọ bụ akwa.

Mkpụrụ protein na-emepụta ihe ọkụkụ sitere na soy, peas ma ọ bụ osikapa na-emekwa ihe dị mma maka ibi ndụ dị ala.

Ọ bụ ezie na nsụgharị flavored nke ntụ ndị a na-enwekarị carbs, nsụgharị ndị na-adịghị mma nwere ihe fọrọ nke nta ka ọ bụrụ.

Na mkpokọta, ọ dị mfe ịhọrọ site na ọtụtụ ntụ ntụ protein iji bulie obere carb ma ọ bụ keto nri dabere na mmasị na ebumnuche gị.