ʻO 7 ʻano maikaʻi loa o ka pauka Protein

Anter

• He aha nā pauka Protein?
• 1. ʻO Whey Protein
• 2. ʻO Protein Casein
• 3. Pūmua Pūnaewele
• 4. Pea Protein
• 5. Hemp Pūnaewele
• 6. Protein Laiki Kakela
• 7. Nā Proteins Mea kanu Huikau
• ʻO nā Powder Protein Maikaʻi Loa?
• No ka Loaʻa Mīkini
• No ka Lilo Kaumaha
• No nā mea Vegetarian a me nā mea lau
• Ka Laina Lalo

ʻO nā pauka Protein i makemake nui ʻia i waena o ka poʻe ʻike olakino.

Nui a hewahewa nā ʻano o ka pauka protein i hana ʻia mai nā ʻano kumuwaiwai like ʻole.

Ma muli o ka nui o nā koho, hiki i ka paʻakikī ke hoʻoholo i kahi e hāʻawi i nā hopena maikaʻi.

Eia he 7 o nā ʻano maikaʻi loa o ka pauka protein.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

He aha nā pauka Protein?

ʻO nā pauka Protein nā kumuwaiwai paʻa o ka protein mai nā holoholona a mea kanu paha, e like me ka waiū, nā hua manu, ka laiki a me nā pī.

ʻEkolu ʻano maʻamau:

• Kūleʻa ka protein: Hana ʻia e ka unuhi ʻana i ka protein mai ka meaʻai āpau e hoʻohana ana i ka wela a me ka acid a i ʻole nā ​​enzyme. Hāʻawi kēia mau mea i 60-80% protein, me ke koena 20-40% i haku ʻia o nā momona a me nā carbs.
• Hoʻokaʻawale ke kumuʻiʻo: Lawe ʻia kahi kaʻina hana kānana hou i nā momona a me nā carbs hou, e hoʻokau hou ana i ka protein. Loaʻa i nā pūmua hoʻokaʻawale Protein ma kahi o 90-95% protein.
• Protein hydrolysates: Hana ʻia e ka hoʻomehana hou me nā waikawa a i ʻole nā ​​enzyme - ka mea e uhaʻi i nā paʻa ma waena o nā amino acid - hoʻopili koke ʻia nā hydrolysates e kou kino a me nā mākala.

Kū aʻe ʻo Hydrolysates e hoʻāla i nā pae o ka insulin ma mua o nā ʻano ʻē aʻe - ma ka liʻiliʻi i ka hihia o ka protein whey. Hiki i kēia ke hoʻomaikaʻi i kou ulu mākala ma hope o ka hoʻoikaika kino ().

Hoʻoikaika ʻia kekahi mau pauka me nā huaora a me nā minelala, ʻo ia hoʻi ka puna.

Eia naʻe, ʻaʻole pōmaikaʻi nā kānaka āpau mai kēia mau pauka. Inā waiwai nui kāu papaʻai i nā protein kiʻekiʻe, ʻaʻole paha ʻoe e ʻike i ka ʻokoʻa loa i kou ola e ka hoʻohui ʻana i ka pauka protein.

Eia nō naʻe, ʻike ka poʻe haʻuki a me ka poʻe hāpai mau i nā kaupaona i ka lawe ʻana i ka pauka protein e kōkua i ka hoʻonui ʻana i ka loaʻa ʻana o nā mākala a me ka pohō momona.

Hiki i nā pauka Protein ke kōkua i kēlā me kēia kanaka e hakakā nei e hālāwai me nā pono o ka protein me ka meaʻai wale nō, e like me ka poʻe maʻi, ʻelemakule a me kekahi poʻe vegetarian a vegan paha.

Hōʻuluʻulu Manaʻo Loaʻa nā pauka Protein mai nā ʻano kumuwaiwai like ʻole a loaʻa i kekahi mau formulated. Hoʻohana ka poʻe iā lākou e hoʻonui i ka nui o nā mākala, hoʻomaikaʻi i ka hoʻohui kino āpau a kōkua i ka hoʻokō ʻana i kā lākou pono protein.

1. ʻO Whey Protein

No ka waiū ka protein Whey. ʻO ia ka wai i hoʻokaʻawale ʻia mai nā curd i ka wā o ke kaʻina cheesemaking. He kiʻekiʻe i loko o ka protein akā loaʻa pū kekahi i ka lactose, kahi kō kō waiū e paʻakikī i ka poʻe he nui e hoʻoulu.

ʻOiai ka paʻa ʻana o ka protein lactose i ka protein whey protein, loaʻa ka liʻiliʻi o ka mana hoʻokaʻawale no ka mea ua nalowale ka hapa nui o kēia kō kō i ka wā e hana ana.

Hoʻomaʻamaʻa koke ʻo Whey a waiwai i nā lālā amino chain (BCAA). ʻO Leucine, kekahi o kēia mau BCAA, he kuleana nui i ka paipai ʻana i ka ulu ʻana o nā mākala a me ka hoʻōla hou ʻana ma hope o ke kūpaʻa a me ka hana hoʻomanawanui (,).

Ke lawe ʻia a komo ʻia nā amino acid i loko o kou kahawai, loaʻa lākou no ka synthes protein muscle (MPS), a i ʻole ke hoʻokumu ʻana i nā mākala hou.

Hōʻike nā noiʻi e hiki i ka protein whey ke kōkua i ke kūkulu ʻana a mālama i ka nui o nā mākala, kōkua i ka poʻe haʻuki me ka hoʻōla hou ʻana mai ka hoʻoikaika kino a hoʻonui i ka ikaika o ka mākala i ka pane ʻana i ka hoʻomaʻamaʻa ikaika (,,,,)

Ua hōʻike ʻia kahi noiʻi i nā kāne ʻōpio ua hoʻonui ka protein whey i ka MPS 31% ʻoi aku ma mua o ka protein soy a me 132% ʻoi aku ma mua o ka protein casein ma hope o ka hoʻoikaika ʻana ().

Eia nō naʻe, ua ʻike ʻia kahi noiʻi he 10 mau pule i hala ka hopena o ka like ʻana o nā wahine postmenopausal i ka hoʻomaʻamaʻa kūʻē inā lawe lākou i ka protein whey a i kahi placebo ().

ʻO nā haʻawina ʻē aʻe i ka kaupaona-kaupaona, kaupaona a me nā mea nui nui e hōʻike i ka protein whey hiki ke hoʻomaikaʻi i ke kino i ka hoʻoliʻiliʻi ʻana i ka nui momona a me ka hoʻonui ʻana i ka nui o nā momona (,,).

ʻO ka mea hou aʻe, ʻo ka protein protein ka mea e hoʻoliʻiliʻi i ka makemake ma ka liʻiliʻi e like me nā ʻano protein (,,,).

Hāʻawi kahi noiʻi hoʻokahi i nā kāne wīwī i ʻehā mau ʻano like o nā pāʻina protein wai i nā lā like ʻole. ʻO nā meaʻai whey-protein i alakaʻi i ka hōʻemi nui loa o ka makemake a me ka hōʻemi nui loa o ka lawe ʻana o ka calorie i ka pāʻina aʻe ().

Hōʻike kekahi mau noiʻi e hiki i ka protein protein ke hoʻemi i ka mumū a hoʻomaikaʻi i kekahi mau hōʻailona olakino puʻuwai i ka poʻe momona a momona hoʻi (,,).

Hōʻuluʻulu Manaʻo Hoʻomaʻemaʻe koke ʻia ka protein Whey, e hāʻawi ana i ka piʻi wikiwiki ʻana o nā amino acid i hiki ke kōkua i ka hoʻonui ʻana i ka nui o nā mākala a me ka ikaika. Hoʻoemi paha ia i ka makemake a hāpai i ka pohō momona.

2. ʻO Protein Casein

E like me ka whey, ʻo ka casein kahi protein i loaʻa i ka waiū. Eia nō naʻe, lawe ʻia ka casein a lawe ʻia me ka lohi.

Hoʻokumu ʻo Casein i kahi gel i ka wā e launa me ka waikawa ʻōpū, e hoʻolōʻihi i ka ʻōpū o ka ʻōpū a hoʻolohi i ka lawe ʻana o kou kahena o nā amino acid.

ʻO kēia ka hopena i kahi hele mālie a me ka ʻole o ka hele ʻana o kou mau mākala i nā amino acid, e hoʻemi ana i ka helu o ka haʻihaʻi pūmua muscle (22).

Hōʻike ka noiʻi e ʻoi aku ka maikaʻi o ka casein i ka hoʻonui ʻana i MPS a me ka ikaika ma mua o ka protein soy a me ka palaoa - akā ʻoi aku ka liʻiliʻi ma mua o ka protein whey (,,,,).

Eia nō naʻe, hoʻokahi mau noiʻi i loko o nā kāne momona ka mea e hōʻike ana ke kaohi ʻia nā calorie, loaʻa ka casein i ka lihi ma luna o ka whey i ka hoʻomaikaʻi ʻana i ke ʻano o ke kino i ka wā o ke aʻo kūpaʻa ().

Hōʻuluʻulu Manaʻo ʻO Casein kahi protein-waiū waiū hikiwawe e hoʻoliʻiliʻi i ka breakdown o ka protein muscle a hoʻonui i ka ulu ʻana o ka mākala a me ka lilo o ka momona i ka wā o ke kaohi o ka calorie.

3. Pūmua Pūnaewele

ʻO nā hua manu kahi kumu maikaʻi loa o ka protein kiʻekiʻe.

ʻO nā meaʻai āpau āpau, ʻo nā hua manu ka helu kiʻekiʻe o ka digestibility-i hoʻoponopono ʻia i ka helu ʻakika amino (PDCAAS).

ʻO kēia helu he ana o ka maikaʻi o ka protein a me ka digestibility ().

ʻO nā hua manu kekahi o nā meaʻai maikaʻi loa no ka hōʻemi ʻana i ka makemake a me ke kōkua ʻana iā ʻoe e noho piha no (()).

Eia nō naʻe, hana pinepine ʻia nā pūmua protein hua manu mai nā keʻokeʻo hua manu ma mua o nā hua holoʻokoʻa. ʻOiai ʻoi aku ka maikaʻi o ka maikaʻi o ka protein, ʻike paha ʻoe i ka piha ʻole o ka piha no ka mea ua hoʻoneʻe ʻia nā yolks momona kiʻekiʻe.

E like me nā huahana holoholona āpau, ʻo nā hua manu kahi kumu protein piha. ʻO ia ka mea hāʻawi lākou i nā amino acid ʻeiwa āpau i hiki ʻole i kou kino ke hana iā ia iho.

ʻO ka mea nui, ʻo ka protein hua manu ka lua o ka whey ma ke ʻano he kumu kiʻekiʻe loa o ka leucine, ʻo ka BCAA ka mea nui i ke olakino olakino (31).

E hoʻomanaʻo ʻaʻole i aʻo ʻia nā protein hua-keʻokeʻo keʻokeʻo e like me ka whey a me ka casein.

I hoʻokahi noi, ua hōʻike ia i ka liʻiliʻi o ka hiki ke hōʻemi i ka makemake ma mua o ka casein a i ʻole ka protein protein ke hoʻopau ʻia ma mua o ka pāʻina ().

I kekahi, ua loaʻa i nā ʻaleʻa wahine e lawe ana i nā protein hua-keʻokeʻo i loaʻa like i ka nui o ka momona a me ka ikaika o nā mākala e like me nā mea e hoʻopiha ana me nā kālaka

Hiki i kahi protein hua-keʻokeʻo ke koho maikaʻi no ka poʻe me nā maʻi hānai waiū i makemake i kahi waihona i hoʻokumu ʻia i ka protein holoholona.

Hōʻuluʻulu Manaʻo ʻOi aku ka kiʻekiʻe o ka protein hua-keʻokeʻo i ka maikaʻi a ʻai maʻalahi ʻia - ʻoiai ʻaʻole ia e mālama iā ʻoe i ka piha ʻana e like me nā pauka protein ʻē aʻe.

4. Pea Protein

ʻO ka Pea protein ka pauka i makemake nui ʻia i waena o nā mea ʻai, nā vegans a me nā poʻe me nā maʻi āpau a i ʻole nā ​​noʻonoʻo i ka waiū a i nā hua manu paha.

Hana ʻia ia mai ka pī melemele i hoʻokaʻawale ʻia, kahi legume fiber kiʻekiʻe e kaena ai i nā mea āpau akā ʻo kahi o nā amino acid pono.

Nui ka waiwai o ka protein Pea i ka BCAA.

Ua hoʻopaʻa ʻia kahi noiʻi iole i ka lohi o ka protein protein ma mua o ka protein whey akā ʻoi aku ka wikiwiki ma mua o ka casein. ʻO kona hiki ke hoʻoulu i ka hoʻokuʻu ʻana o kekahi mau homoni piha paha e like paha ia me ka protein waiū ().

I loko o kahi hebedoma hebedoma he 12 ma 161 mau kāne e hana nei i ka hoʻomaʻamaʻa kūʻē ʻana, ʻo ka poʻe i lawe he 1.8 auneke (50 gram) o ka pī protein i kēlā me kēia lā i ʻike ʻia e like me ka hoʻonui ʻana o ka mānoanoa o nā mākala e like me ka poʻe i ʻai i ka nui o nā protein whey protein i kēlā me kēia lā.

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi ua ʻike ʻia nā kānaka a me nā ʻiole me ke koko kiʻekiʻe i ka emi ʻana o kēia mau pae kiʻekiʻe ke lawe lākou i nā protein protein pea ().

ʻOiai ʻo ka pā protein protein e hōʻike i ka hoʻohiki, pono ʻia kahi noiʻi kiʻekiʻe kiʻekiʻe e hōʻoia i kēia mau hopena.

Hōʻuluʻulu Manaʻo ʻOiai ka palena o nā haʻawina, hiki i ka protein protein ke hāpai i ka piha a hoʻonui i ka ulu ʻana o nā mākala ma ke ʻano he protein i hoʻokumu ʻia i nā holoholona.

5. Hemp Pūnaewele

ʻO ka pauka protein Hemp kekahi mea hoʻohui i hoʻokumu ʻia e loaʻa ana ka kaulana.

ʻOiai pili ka hemp i ka wānana, loaʻa wale ka nui o nā helu psychoactive THC.

He waiwai ʻo Hemp i nā omega-3 fatty acid pono a me kekahi mau amino acid pono. Eia naʻe, ʻaʻole ia i manaʻo ʻia he protein piha no ka mea he haʻahaʻa haʻahaʻa kona o nā amino acid lysine a me leucine.

ʻOiai heʻuʻuku ka noiʻi e pili ana i ka protein hemp, ʻike ʻia kahi kumu protein protein i kanu pono ʻia ().

Hōʻuluʻulu Manaʻo He kiʻekiʻe ka protein Hemp ma omega-3s a me he mea lā e maʻalahi ka ʻai. Eia nō naʻe, haʻahaʻa ia i nā amino acid lysine a me nā leucine.

6. Protein Laiki Kakela

ʻO nā pauka Protein i hana ʻia mai ka laiki enaena no kekahi manawa, akā manaʻo ʻia he haʻahaʻa lākou i ka protein whey no ke kūkulu ʻana i nā mākala.

ʻOiai loaʻa i nā protein amino pono nā laiki laiki, haʻahaʻa loa ia i ka lysine e lilo i protein piha.

ʻAʻole nui ka noiʻi e pili ana i ka laiki protein protein pauka, akā hoʻokahi hoʻohālikelike i hoʻohālikelike i nā hopena o ka laiki a me nā powy powy i kūpono, nā kāne ʻōpio.

Ua hōʻike ʻia ka ʻewalu mau pule ma ka lawe ʻana i ka 1.7 auneki (48 gram) o ka laiki a i ʻole ka protein whey protein i kēlā me kēia lā i hopena i nā loli like i ke ʻano o ke kino, ka ikaika a me ka hoʻōla ʻana ().

Eia nō naʻe, pono hou ʻia ka noiʻi ʻana e pili ana i ka protein raiki laiki.

Hōʻuluʻulu Manaʻo Hōʻike ka noiʻi mua e pili ana i ka palaoa laiki protein protein he hopena maikaʻi paha ia i ke ʻano o ke kino. Eia nō naʻe, haʻahaʻa ia i ka lysine amino acid pono.

7. Nā Proteins Mea kanu Huikau

Loaʻa i kekahi mau protein powders ka hui ʻana o nā kumuwaiwai e hoʻolako i kou kino me nā amino acid āpau. Hoʻohui mau ʻia ʻelua a ʻoi paha o nā protein i lalo:

• Laiki palaunu
• Pea
• Hemp
• Alfalfa
• Nā hua Chia
• Nā hua flax
• Artichoke
• ʻO Quinoa

Ma muli o kahi ʻāpana i kā lākou ʻike kiʻekiʻe fiber, mālama nā protein proteins i ka lohi ma mua o nā protein holoholona. ʻOiai ʻaʻole kēia e pilikia i nā poʻe he nui, hiki iā ia ke kaohi i nā amino acid i hiki i kou kino ke hoʻohana koke ma hope o ka hoʻoikaika kino.

Hoʻokahi o nā noiʻi liʻiliʻi i hāʻawi ʻia i nā kāne ʻōpio i hoʻomaʻamaʻa kūʻē me ka 2.1 auneke (60 gram) o ka protein whey, kahi kālua-raiki protein protein a i ʻole kahi pā-raiki kāwili ʻia me nā enzyme supplemental e hoʻonui i ka digestion ().

Ua hoʻohālikelike ʻia ka paukū i hoʻohui ʻia me ka enzyme i ka protein whey e pili ana i ka wikiwiki i ʻike ʻia ai nā amino acid i loko o ke koko.

Hōʻuluʻulu Manaʻo Loaʻa i kekahi mau protein powders kahi hui o nā protein proteins. Hoʻohui i ka hoʻohui ʻana i nā enzyme i kēia mau mea hoʻohui pū me ka protein i kā lākou digestion a me ka absorption.

ʻO nā Powder Protein Maikaʻi Loa?

ʻOiai nā protein protein āpau e hāʻawi i kahi kumu paʻa o ka protein, ʻoi aku ka maikaʻi o kekahi mau ʻano i ka hāʻawi ʻana i kou kino i ka mea e pono ai.

No ka Loaʻa Mīkini

Ua hōʻoia mau ka noiʻi i ka hiki i ka protein whey protein e hoʻolaulaha i ka nui o nā mākala a me ka hoʻihoʻi. ʻOiai ʻoi aku ka liʻiliʻi o ka concentrate whey ma mua o ka hoʻokaʻawale ʻana o whey, loaʻa ka liʻiliʻi o nā protein i ke kaupaona.

Eia kekahi mau manaʻo no ka powy protein powders:

• ʻO ke kūpono maikaʻi loa Whey Protein: Hoʻokaʻawale kēia protein protein whey a me ka concentrate i 24 gram o ka protein a me 5.5 gram o BCAAs no kēlā me kēia lawelawe.
• EAS 100% Whey Protein: Hāʻawi kēia concentrate whey protein i ka 26 gram o ka protein a me 6.3 gram o BCAAs no kēlā me kēia lawelawe.
• ʻO Dymatize Nutr Elite Whey Protein: Hāʻawi kēia concentrate hui a hoʻokaʻawale i 24 gram o ka protein a me 5 gram o BCAAs i kēlā me kēia scoop.

No ka Lilo Kaumaha

ʻO ka protein casein, protein protein a i ʻole ka hui pū ʻana o nā mea ʻelua paha ka mea kōkua protein maikaʻi loa no ka paipai ʻana i ka piha a me ka pohō momona.

• ʻO Jay Robb Grass-Fed Whey Protein: Hoʻonohonoho kēia protein protein whey i ka 25 gram o ka protein i kēlā me kēia scoop.
• Palena maikaʻi maikaʻi loa 100% Casein Protein: Hāʻawi kēia casein protein i 24 gram o ka protein i kēlā me kēia scoop.
• EAS Whey + Casein Protein: Hoʻonani kēia hui ʻana o ka whey a me ka casein protein concentrates i ka 20 gram o ka protein i kēlā me kēia scoop.

No nā mea Vegetarian a me nā mea lau

Eia kekahi o nā pauka protein maikaʻi kiʻekiʻe i loaʻa hoʻokahi a i ʻole hoʻohui ʻia 100% -vegan protein proteins:

• ʻO ka Vega One All-in-One Nutritional Shake: ʻO kēia hui ʻana o ka protein protein, nā hua flax, hemp a me nā mea hana ʻē aʻe he 20 gram o ka protein i kēlā me kēia scoop.
• ʻO MRM Veggie Elite: ʻO kēia hui ʻana o ka protein protein a me nā protein laiki ʻeleʻele me nā ʻōpena digestive vegan e hāʻawi i 24 mau mika o ka protein i kēlā me kēia scoop.

Hōʻuluʻulu Manaʻo ʻOi aku ka maikaʻi e koho i kahi pauka protein e kau ʻia ma luna o kāu mau papaʻaina, nā pale ʻana i ka meaʻai a me nā pahuhopu olakino.

Ka Laina Lalo

Hiki i nā pauka Protein ke hāʻawi i nā protein kiʻekiʻe i loko o kahi ʻano concentrated a maʻalahi.

ʻOiai ʻaʻole pono nā kānaka āpau i nā mea hoʻoliʻiliʻi protein, hiki iā lākou ke kōkua iā ʻoe inā ʻoe e hoʻomaʻamaʻa ikaika a ʻaʻole hiki ʻole ke hālāwai i kāu pono protein me kaʻai wale nō.

Inā ʻoe e ʻimi ana i kāu protein, e hoʻāʻo i kekahi o kēia huahana i kēia lā.