Izincomo Ze-Protein Powder Kwabesifazane - Yikuphi Okungcono Kakhulu?

I-protein powder iyisengezo esithandwayo sokudla kulabo abafuna ukunciphisa umzimba, ukwakha imisipha nokuthuthukisa ukusebenza kwezemidlalo. Nakuba ngokuvamile kucatshangwa ukuthi isetshenziswa amadoda, i-protein powder ibuye isetshenziswe abesifazane. Eqinisweni, ama-protein powders amaningi emakethe asanda kukhangisa ngokukhethekile abesifazane. Ngale njongo, izincomo ze-protein powder zabesifazane ziyamangala.

Ukusetshenziswa kwe-protein powder kwabesifazane ngokuvamile kukhethwa ukulahlekelwa amafutha, ukwakha ithoni yemisipha nokwakha amandla. Ngakho-ke, kufanele kukhethwe kanjani i-protein powder ngabesifazane?

Ukuze ukhethe phakathi kwezimpushana zamaprotheni ezitholakalayo, nquma ukusetshenziswa okuhlosiwe. Kungani ungasebenzisa i-protein powder? Ukwakha imisipha noma ukunciphisa umzimba? Ngakho-ke, kuyadingeka ukwazi ukuthi iyiphi i-protein powder esetshenziselwa injongo ethile. Ake sinqume izinketho ezingafakwa kuzincomo ze-protein powder zabesifazane nokuthi zingasetshenziselwa ini.

Izincomo Ze-Protein Powder Kwabesifazane

• Amaprotheni Whey

Whey protein, eyaziwa nangokuthi whey amaprotheniingenye yezinhlobo ezidume kakhulu ze-protein powder. Iphrotheni etholakala ngobisi egayekayo equkethe wonke ama-amino acid abalulekile umzimba ongeke ukwazi ukuwenza ngokwawo. Ngakho-ke, i-whey protein ingumthombo ophelele wamaprotheni.

I-Whey protein supplementation ikhuthaza ukulahlekelwa isisindo kokubili amadoda nabesifazane. Iphinde ikhulise ukukhula kwemisipha futhi inciphise indlala. Yehlisa umphumela we-ghrelin, i-hormone evuselela isifiso sokudla.

Futhi, amaprotheni e-whey azuzisa abesifazane ukuthuthukisa imisipha ethambile. Isibonelo, ucwaningo luye lwabonisa ukuthi i-whey protein supplementation ehlangene nokuqeqeshwa kokumelana kunikeza ukwanda okukhulu kwesisindo somzimba.

I-Whey protein iyindlela enhle kakhulu yabasubathi. Ngoba kunciphisa ukulimala kwemisipha okubangelwa ukuzivocavoca kwabesifazane abakhuthele ngokomzimba. Kuyasiza futhi ukuthi imisipha ilulame.

Kodwa-ke, njengoba i-whey isuselwa obisini, lesi sithasiselo sokudla okunomsoco asifanelekile kuma-vegans. Abantu abangezwani nobisi noma abangalubekezeleli ubisi nabo akufanele balusebenzise.

• I-Pea Protein

Iphrotheni ye-Pea yenziwe ngamaphizi omisiwe futhi aphuzi aphansi. Kukhethwa yilabo abangakwazi ukusebenzisa izimpushana zamaprotheni ezilwane.

Nakuba ama-peas engewona umthombo onamandla wamaprotheni, i-pea protein powder igxile kakhulu. Ngakho-ke, okuqukethwe kwama-amino acid abalulekile i-leucine, isoleucine ne-valine kucebile.

Lawa ma-amino acid, ajwayele ukubizwa ngokuthi ama-branched-chain amino acid, noma ama-BCAAs, abalulekile ekuhlanganiseni amaprotheni emisipha. Ucwaningo olulodwa lwathola ukuthi i-pea protein powder, lapho ihlangene nokuqeqeshwa kokumelana, ibangele ukwanda okukhulu kwesakhiwo semisipha kune-whey protein. Ngenxa yokuthi imisipha ethambile ishisa amakholori amaningi kunamafutha, ukwanda kwemisipha kusheshisa ukugayeka kokudla kwabesifazane futhi kubasize ukuba behlise isisindo. Ngaphezu kwalokho, amaprotheni e-pea anqanda indlala.

• I-Collagen Powder

I-Collagen ingumkhiqizo omusha emakethe yempushana yamaprotheni. Kanye nokuhlinzeka nge-protein eqinile, kusiza ukunciphisa ubuhlungu bamalunga, ukwandisa amandla emisipha ngisho nokunciphisa imibimbi.

Izimpushana ze-collagen ezivame kakhulu emakethe zikhishwa esikhumbeni noma emathanjeni ezilwane ezinjengezinkomo noma izingulube, noma ezikalini nasesikhumbeni sezinhlanzi. Eziningi zalezi zimpushana zine-hydrolyzed, okusho ukuthi zihlukana zibe izingcezu ezincane umzimba ongamunca kalula.

Ukusetshenziswa kwe-collagen powder kusiza amalunga, amathambo nesikhumba. Ucwaningo lwabadlali be-147 bathola ukuthi ukusebenzisa i-collagen powder kunciphisa kakhulu ubuhlungu obuhlangene phakathi nokuhamba, ukuphumula, nokuzivocavoca. Labo abathatha ama-collagen peptides bathola u-4.22 kg wesisindo somzimba omncane, uma kuqhathaniswa no-2.9 kg eqenjini le-placebo. Ama-Collagen peptides anciphisa nezimpawu zokuguga kwesikhumba njengokushwabana, ukoma nokuwohloka.

• I-Egg White Protein Powder

Amaqanda angenye yemithombo engcono kakhulu yamaprotheni. Iqukethe imisoco eminingi. Iqanda elimhlophe liyiprotheni emsulwa. I-Egg white protein powder isetshenziselwa ukuthuthukisa ukusebenza kwezemidlalo.

Njengamaprotheni e-whey, amaprotheni amhlophe eqanda angumthombo omuhle kakhulu wama-amino acid e-branched-chain akhuthaza ukukhula kwemisipha. Kubuye kube yiprotheni ephelele, ehlinzeka ngawo wonke ama-acids adingekayo ekuthuthukisweni komzimba. Izinga lama-carbohydrate liphansi kunezinye izinhlobo zempushana yamaprotheni. Isibonelo, ama-scoops angu-2 (amagremu angu-56) we-whey protein aqukethe amagremu angu-10 we-carbohydrates, kuyilapho inani elilinganayo leprotheyini emhlophe yeqanda linamagremu angaphansi kwama-3.

• I-Hemp Protein Powder

i-hemp protein powderIwumthombo omuhle kakhulu weprotheyini esekelwe ezitshalweni futhi yenziwa ngembewu yesitshalo se-hemp. Inothile futhi inomsoco, i-hemp protein powder igcwele izakhamzimba ezizuzisayo. Iqukethe i-omega 3 ne-omega 6 fatty acids. Ukuncipha kwengqondo, isifo senhliziyo namazinga okucindezeleka aphansi kwabesifazane abadla ukudla okunothe ngama-omega-3 fatty acids.

Nakuba i-hemp protein powder inikeza inani elihle lamaprotheni, ayiqukethe amaprotheni amaningi njengezinye izinketho ze-vegan njengeprotheni yephizi futhi ibiza kakhulu. Kodwa-ke, ingakhethwa ngabesifazane njengoba iguquguquka futhi inomsoco.

• I-Brown Rice Protein Powder

Iphrotheni yerayisi ensundu iyinketho ye-herbal ne-vegan. Ingenye yezinhlobo ze-hypoallergenic zamaprotheni emakethe futhi kulula ukugayeka.

Nakuba ingewona umthombo wamaprotheni ophelele njenge-whey noma amaprotheni amhlophe eqanda, iphrotheni yerayisi ensundu inezinzuzo eziningi. Kuyasiza ekwandiseni imisipha yemisipha. Isebenza kahle njengeprotheyini ye-whey yokuthuthukisa ukusebenza kokuzivocavoca nokwakheka komzimba.

I-Brown rice protein powder ingenye inketho yabesifazane abangakwazi ukusebenzisa i-whey protein kodwa abafuna ukuvuna izinzuzo zayo.

Ungayikhetha Kanjani I-Protein Powder Engcono Kakhulu?

Ungakhetha enye yalezi zimpushana zamaprotheni ezishiwo ngenhla ngokuya ngokukhetha kwakho okunomsoco kanye nesimo sezempilo. Usunqumile uhlobo lwe-protein powder ozolisebenzisa. Ngakho-ke yimuphi umkhiqizo ozowukhetha? Imikhiqizo eminingi iqukethe izithako ezingenampilo. Ngakho-ke, naka lezi zindlela ezilandelayo lapho uthenga amaprotheni powder.

• Yiba nezithako ezimbalwa

Uma uhlu lwesithako lude lapho ukhetha i-protein powder, kungenzeka kakhulu ukuthi iqukethe izithako ezingenampilo. Ngoba okunye kwalokhu okuqukethwe kuzoqukatha izinto ezilondolozayo, ama-colorants okwenziwa nezinye izithasiselo zamakhemikhali.

Ngokwesibonelo; Uma uzothenga amaprotheni e-whey, vele ube ne-whey protein isolate ohlwini lwesithako.

• Gwema labo abanoshukela omningi

Ama-protein powders amaningi anokunambitheka okumnandi njenge-vanilla, ushokoledi, nama-strawberry. Ezinye izinkampani zisebenzisa i-sweetener efana nesiraphu yommbila ne-fructose ukwenza imikhiqizo yazo ibe mnandi. Qiniseka ukuthi uthatha i-protein powder enamagremu angaphansi kwama-4 kashukela ngokuphakela ngakunye.

• Ungeqisi

Ngaphambi kokuthenga i-protein powder, qiniseka ukuthi unokuntuleka kwamaprotheni ngempela.

Izithako ze-protein powder zihlangabezana nezidingo zakho zamaprotheni, yebo, kodwa ungakwazi futhi ukuhlangabezana nezidingo zakho zansuku zonke zamaprotheni ngokudla ukudla okungokwemvelo. Kunempilo ngaleyo ndlela. Ukudla kwemvelo okunothe ngamaprotheni kuhlanganisa amaqanda, izinkukhu, ubisi, ubhontshisi, okusanhlamvu, inyama, ukudla kwasolwandle namantongomane.

Ukusetshenziswa Kwe-Protein Powder Kwabesifazane

I-protein powder iyisengezo sokudla okuhlukahlukene. Kuyindlela esheshayo nenempilo yabesifazane abasebenza kanzima futhi abazivocavocayo.

Ungasebenzisa i-protein powder ngokuyingeza emanzini, obisini noma obisini lwe-alimondi. Ungayingeza kuma-smoothies noma ama-shakes. Kungcono ukudla i-protein powder ngaphambi noma ngemva kokuzivocavoca ukuze usheshe ukululama kwemisipha ngemva kokuzivocavoca. Ungasebenzisa futhi amaprotheni powder ngezinye izindlela.

• Ekuseni, hlanganisa inkomishi ye-protein powder ku-yoghurt yakho.
• Engeza ama-collagen peptide ekhofini lakho lasekuseni ukuze uthole ukuqina kwamaprotheni anokhilimu.
• Ungakwazi ukwengeza amaprotheni powder ku-pancake.
• Zama i-protein powder ku-oatmeal.

Ukufingqa;

Abesifazane basebenzisa i-protein powder ngezizathu ezihlukahlukene, okuhlanganisa ukukhula kwemisipha, ukululama okuthuthukisiwe ngemva kokuzivocavoca, nokuncipha kwesisindo. Lesi sengezo sokudla okunomsoco sinemisebenzi eminingi. Kulula ukuyisebenzisa.

I-Whey, uphizi, i-hemp, amaqanda amhlophe, irayisi elinsundu kanye ne-collagen protein yizinketho eziwusizo ngaphakathi kobubanzi bezincomo zempushana yamaprotheni kwabesifazane. Iyiphi oyikhethayo izoncika kulokho okulindele ku-protein powder.

Uma ungawadingi amaprotheni engeziwe, uma ungathola amaprotheni anele kulokho okudlayo, ngincoma ukuthi uthole amaprotheni ekudleni kwemvelo.

Izithenjwa: 1