ʻO 7 mau pauka Protein maikaʻi loa no ka lilo o ke kaupaona

Anter

• 1. Protein Mea Kope Kope
• 2. ʻO Whey Protein
• 3. ʻO Protein Casein
• 4. Pūnaewele Soy
• 5. Palekana paʻa paʻa ʻia me ka puluniu
• 6. ʻO Protein Keʻokeʻo hua manu
• 7. Pea Protein
• ʻO nā pauka Protein He mea hana paona hoʻokahi wale nō
• Ka Laina Lalo

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.

Ua hoʻopiʻi lōʻihi nā protein protein i ka poʻe makemake e kūkulu i nā mākala a lilo i ikaika.

Akā hiki iā lākou ke kōkua i ka poʻe makemake e hoʻokahe i ka kaumaha.

Ma ke ʻano he kūpono a ʻono hoʻi e hoʻonui ai i ka lawe ʻana o ka protein, hāʻawi kēia mau pauka i nā keu kaumaha he nui - e like me ka kaohi o ka makemake.

Kūleʻa nui lākou i ka waiū a i ʻole nā ​​kumuwaiwai o ka protein i loaʻa i loko o nā mea hoʻohui e kōkua pū kekahi i ka lilo ʻana o ke kaumaha.

Eia nā 7 protein protein maikaʻi loa no ka pohō kaumaha.

1. Protein Mea Kope Kope

Mai ka snickerdoodle a i ka pōpō hānau i nā kuki a me ka kirimalu, ʻaʻohe hemahema o nā mea ʻalaola protein.

Hoʻohui i ka hoʻohuihui kope protein flavored, i loaʻa pinepine i nā papa kope i piha me ka caffeine stimulant stimulant stimulant.

ʻO kahi laʻana, ʻo kēia protein protein whey flavour mocha e Dymatize he 25 gram o ka protein a me 113 mg o ka caffeine i kēlā me kēia scoop (36 gram) - ʻoi iki aʻe ma mua o ka awelika 8-auneke (237-ml) kīʻaha kope ().

Ma waho aʻe o ka hoʻonui ʻana i ka metabolism, hoʻonui ka caffeine i kou ikaika i ka wā o ka hoʻoikaika ʻana, e ʻae ai iā ʻoe e puhi i nā momona a me nā calorie ().

Hoʻohui kēia i ke kope-protein i ka meaʻai māmā maikaʻi loa 30-60 mau minuke ma mua o kou hoʻoikaika kino ʻana.

ʻO ka mea hou aku, hiki i ka protein i kēia mau huahana ke hāpai i ka pohō o ke kaumaha ma o ka hōʻemi ʻana i kou makemake, e ʻae iā ʻoe e ʻokiʻoki i ka nui o nā calorie āu e ʻai ai i kēlā me kēia lā ().

Eia naʻe, ʻaʻole i loko o ka caffeine ka paukū protein ʻono kope āpau. No laila e heluhelu pono i ka lepili meaʻai.

Hōʻuluʻulu Manaʻo Nui nā kope protein protein i loaʻa i ka caffeine mai nā papa kope. Lawe pū ʻia, protein a me ka caffeine hoʻonui i ka pohō kaumaha.

2. ʻO Whey Protein

ʻO ka protein Whey paha ka pauka protein i makemake nui ʻia i kēia lā.

ʻO Whey kekahi o nā protein waiū ʻelua - ʻo ka casein kekahi.

Ma muli o ka ʻoluʻolu o kou kino e ʻeli a lawe i ka protein whey, lawe pinepine ʻia ia ma hope o ka hoʻoikaika kino no ke kūkulu ʻana i nā puʻupuʻu a me ka hoʻōla.

ʻOiai he nui nā noiʻi e kākoʻo i ka hoʻohana maʻamau o ka protein whey protein no ke kūkulu ʻana i nā mākala, he nui nā poʻe ʻē aʻe e ʻōlelo e kōkua paha i ka hōʻemi kaumaha (().

Kuhi ʻia kēia huahana e Optimum Nutr i nā 24 gram o ka protein whey i kēlā me kēia scoop (30 gram) a kākoʻo paha i ka loaʻa ʻana o nā mākala a me ka pohō momona.

Ua ʻike ʻia kahi loiloi o ʻeiwa mau noiʻi ua ʻoi aku ka nui o ke kaupaona a i ʻole ka momona o ka poʻe i hoʻopiha me ka protein whey i ka nui o ke kaumaha a loaʻa ka nui o nā mākala ma mua o ka poʻe ʻaʻole ().

ʻO ka loiloi like i hōʻike ʻia ua ʻike pū nā mea hoʻohana whey protein i nā hoʻomaikaʻi koʻikoʻi i ke kahe o ke koko, ka mālama ʻana i ke kō a me nā kiʻekiʻe kolesterol ().

ʻO kēia mau pōmaikaʻi pohō kaumaha ma muli o ka hiki i ka protein whey protein ke hoʻemi i ka makemake, e hōʻoluʻolu loa iā ʻoe i loko o ka lā (,).

Hōʻuluʻulu Manaʻo Hōʻike nā haʻawina i ka maikaʻi o ka protein whey no ka mālama ʻana i ke kaupaona, no ka mea kōkua ia iā ʻoe e lōʻihi a lōʻihi a hoʻoliʻiliʻi i kou makemake.

3. ʻO Protein Casein

ʻO Casein, ka protein waiū ʻē aʻe, lawe lohi ʻia ma mua o ka whey akā kaʻana like i ka nui o kāna mau waiwai hoʻemi kino.

Hana ka protein casein i curd ke hōʻike ʻia i kāu mau waikawa ʻōpū. ʻO ka manaʻo o kēia he lōʻihi ka lōʻihi o kou kino - maʻamau 6-7 mau hola - e ʻeli a omo iā ia.

Eia nō naʻe, hiki i ka helu digestion lohi o ka casein ke kōkua iā ʻoe e ʻai liʻiliʻi ma ka hōʻemi ʻana i kou makemake ().

I hoʻokahi o nā noi ʻana i 32 mau kāne i pau i ka inu waiāpaka a i ʻole ka casein, whey, hua manu a i ʻole ka protein pea 30 mau minuke ma mua o ka ʻai ʻana i ka pā ʻaina palena ʻole. Ua ʻike nā kānaka noiʻi he nui ka hopena o ka casein i ka piha a hopena i ka hapa liʻiliʻi o nā calories i hoʻopau ʻia ().

Eia naʻe, ʻaʻole ʻae nā haʻawina āpau.

I loko o kahi noiʻi ʻokoʻa, ʻo ka poʻe nāna i hoʻopau i ka protein protein 90 mau minuke ma mua o ka pāʻina ʻana i ka pā kīwī, ua emi ka liʻiliʻi o ka pōloli a ʻai i ka liʻiliʻi o nā calorie ma mua o ka poʻe i pau i ka casein ().

Hōʻike kēia mau hopena e ʻoi aku paha ka casein ma mua o ka protein whey ke lawe ʻia ma 30 ma kahi o 90 mau minuke ma mua o ka pāʻina. Eia naʻe, pono e noiʻi hou e hoʻohālikelike i ka casein i ka whey a me nā protein protein ʻē aʻe.

ʻO Casein kahi kumu nui o ka puna.

ʻO kahi laʻana, ʻo kēia casein protein pauma e Optimum Nutrition i loaʻa iā 60% o kāu waiwai i kēlā me kēia lā no ka calcium i kēlā me kēia scoop (34 gram).

Ua hoʻopili kekahi mau noiʻi nānā i nā kiʻina kiʻekiʻe o ka calcium e hoʻohaʻahaʻa i ke kaumaha o ke kino, ʻoiai ua ʻike ʻia kēia hopena i nā hoʻokolohua hoʻokolohua kaulike ʻia - ke kūlana gula o nā ʻike ʻepekema (,,).

Hōʻuluʻulu Manaʻo Hiki i ke protein protein ke kōkua iā ʻoe e hoʻokahe i ka kaumaha ma ka kaohi ʻana i nā pae pololi. Hiki ke kōkua i kāna ʻike calcium kiʻekiʻe.

4. Pūnaewele Soy

ʻO ka protein soya kekahi o nā protein i hoʻokumu ʻia i nā mea kanu i loaʻa i nā amino acid pono ʻeiwa e pono ai ke olakino kanaka.

E like me ia, kahi kumu kiʻekiʻe o ka protein e hoʻopiʻi i nā mea vegans a i ʻole nā ​​mea hiki ʻole ke ʻae i nā protein waiū.

Ua hōʻike ʻia he hopena i ka makemake.

I hoʻokahi noiʻi, hāʻawi ʻia nā kāne i ka pizza hoʻokahi hola ma hope o ka ʻai ʻana i ka whey, ka soy a i ʻole ka hua manu keʻokeʻo ().

ʻOiai pili pū ka pūmua whey me ka hōʻemi nui loa o ka makemake, ʻoi aku ka maikaʻi o ka soy ma mua o ka hua keʻokeʻo hua manu i ka hoʻemi ʻana i ka makemake a me ka hōʻemi ʻana i ka helu o nā calorie i pau.

Ua hōʻike ʻia ka protein soya e pōmaikaʻi ai nā wahine.

Hoʻokahi o ka loiloi maʻamau i nā wahine postmenopausal i 20 mau gram o ka soy a i ʻole ka casein protein i kēlā me kēia lā no ʻekolu mau mahina ().

ʻO kēia ka nui o nā protein soy i loaʻa i hoʻokahi scoop o ka EAS soy protein protein.

ʻO kēlā mau mea e ʻai ana i ka soy ua lilo ka momona o ka ʻōpū ma mua o kēlā mau casein inu, ʻoiai ʻaʻole koʻikoʻi nā ʻokoʻa.

Pēlā nō, ua ʻike ʻia kahi noiʻi ʻē aʻe i nā kāne a me nā wahine ʻo ka protein soy i hoʻohālikelike ʻia me nā ʻano protein ʻē aʻe no ka pohō kaumaha ke hoʻohana ʻia ma ke ʻano he ʻāpana o kahi papahana pāʻina pāʻina calorie haʻahaʻa (17).

Hōʻuluʻulu Manaʻo ʻO ka protein soya kahi protein i hoʻokumu ʻia i mea kanu e hōʻike ʻia e hoʻomaikaʻi i ka pohō kaumaha e hoʻohālikelike ʻia me nā protein i hoʻokumu ʻia e ka waiū e like me ka casein.

5. Palekana paʻa paʻa ʻia me ka puluniu

ʻO nā meaʻai kanu mea kanu e like me nā mea kanu, nā huaʻai, nā legume a me nā huaʻai ke kumu maikaʻi loa o ka fiber dietary ().

ʻO nā keu pono o ka lawa ʻana o ka fiber i kāu papaʻai e hoʻopili ana i ka neʻe ʻana o ka ʻōpū, hoʻohaʻahaʻa i nā kiʻekiʻe o ka cholesterol, ka hoʻomalu ʻana i nā kō i ke kō i nā kānaka me ka maʻi diabetes type 2 a me ka loaʻa ʻana o kahi kaupaona olakino (,,).

E like me ka protein, hōʻike ʻia ka fiber e hoʻemi i ka lawe ʻana o ka meaʻai - a me ke kaumaha o ke kino i kahi hopena ().

Minamina, nui - inā ʻaʻole āpau - o ka fiber i lawe ʻia i ka wā o ka hana ʻana o ka pauka protein i hoʻokumu ʻia me nā mea kanu.

Eia nō naʻe, hoʻopaʻa paʻa ʻia kekahi mau huaola protein mahele mea kanu i hoʻohui ʻia me ka fiber. Hoʻohui like kēlā huahana i nā kumuwaiwai protein, e like me ka pī, laiki, nā hua chia a me nā pī garbanzo.

Hoʻohui, hana ka protein a me ka fiber i kahi hopena synergistic e kōkua ai i ka pohō kaumaha ma mua o nā mea pākahi.

E nānā no ka hoʻohuihui protein protein i hoʻohuihui ʻia i loaʻa ma mua o 5 gram o ka fiber i kēlā me kēia lawelawe.

ʻO kahi laʻana, ʻo kēlā me kēia pahu 43-gram o ka pā ʻaina Fit e pani ʻia e Garden of Life packs 28 gram o ka protein mai nā ʻano kumuwaiwai i hoʻokumu ʻia me nā 9 gram o ka fiber.

Pēlā nō, loaʻa i kēia protein protein mai Orgain nā 21 gram o ka protein a me 7 gram o ka fiber no kēlā me kēia scoops ʻelua (46 gram).

Hōʻuluʻulu Manaʻo Loaʻa nā pono olakino he nui i ka fiber diet, e like me ka pohō kaumaha. Hoʻonui paʻa ʻia nā protein i hoʻokumu ʻia me nā mea kanu i hoʻohui ʻia me ka fiber no nā pono pohihihi i hoʻohui ʻia.

6. ʻO Protein Keʻokeʻo hua manu

Inā makemake ʻole ʻoe a ʻaʻole hiki iā ʻoe ke ʻae i nā protein waiū, he koho maikaʻi maikaʻi ka hua manu keʻokeʻo.

ʻOiai nā hua nui o nā hua nui i loaʻa i ka yolk, hana ʻia nā protein keʻokeʻo hua manu mai nā keʻokeʻo wale nō - e like me ka inoa e hōʻike nei ().

Hoʻokumu ʻia ia e ka hana ʻana i nā hua manu moa hua moa i hoʻomake ʻia i loko o ka pauka.

Nā huahana protein keʻokeʻo hua manu - e like me kēia e Nowekona Sports - e hana i kahi hana i kapa ʻia ʻo pasteurization.

Pale kēia Salmonella a hoʻopau ʻole i kahi protein i kapa ʻia ʻo avidin, ka mea e hoʻopili ai me ka biotin vitamin B a keakea i kona lawe ʻana ().

ʻAʻole ikaika ka hopena hoʻoliʻiliʻi o ka protein hua keʻokeʻo hua manu e like me ka whey a me ka casein - akā ke hōʻike nei ka noiʻi hiki iā ia ke kōkua iā ʻoe e ʻai i nā calori liʻiliʻi, e kōkua ana i kāu hana hoʻemi kaumaha ().

Hōʻuluʻulu Manaʻo Inā makaʻala ʻoe i nā huahana waiū, he koho kūpono kūpono nā huaʻa huaola keʻokeʻo hua manu. E hoʻomanaʻo i ka hōʻemi ʻia o nā pōmaikaʻi hōʻemi ke hoʻohālikelike ʻia i ka whey a i ʻole ka casein.

7. Pea Protein

E like me ka protein soy, loaʻa ka protein protein i loko o ʻeiwa mau amino acid pono āpau, e hana ana ia i protein āpau.

Eia nō naʻe, ʻaʻole hoʻohālikelike ka hui ʻana o ka protein amino protein i nā paukū protein i hoʻokumu ʻia mai ka waiū mai ka haʻahaʻa o kekahi mau amino amino pono.

ʻO ka pauka protein polina - e like me kēia huahana mai Naked Nutr - hana ʻia mai nā pī melemele.

He hypoallergenic ia, e hana ana i kahi koho palekana no ka poʻe me ka hoʻomanawanui ʻole a i ʻole nā ​​maʻi āpau i ka waiū, ka soy a i ʻole ka hua manu.

ʻO ka mea hou aku, ʻo ka protein protein pauka kahi mea kanu i hoʻonohonoho pono ʻia i nā protein i hoʻokumu ʻia i ka waiū no ka pohō kaumaha.

I hoʻokahi noi e nānā ana i ka protein a me ka piha, hoʻopau nā kāne i 20 mau loma o kahi mea inu carbohydrate a i ʻole casein, whey, pea a i hua protein huaʻai 30 mau minuke ma mua o ka pāʻina ().

ʻO ka lua wale nō i ka casein, ua hōʻike ka protein protein i ka hopena ikaika i ka hoʻohaʻahaʻa ʻana i ka makemake, a ʻo ka hopena i pau ai ka nui o nā calorie i ka nui.

ʻAʻole ʻono ka protein Pea e like me nā pi i wāwahi ʻia, akā he ʻono honua kāna e makemake ʻole ai kekahi poʻe.

Inā ʻo kēia ka hihia, hāʻawi ʻo Naked Nutr i kahi paukena protein pīpī ʻono kokoleka i ʻoi aku ka ʻono.

Hōʻuluʻulu Manaʻo ʻO ka protein Pea kahi protein i hoʻokumu ʻia i nā mea kanu i hana ʻia mai nā pī melemele. He hypoallergenic ia, e kūpono ana i ka poʻe me nā meaʻai āpau a i ʻole intolerances. Hiki i ka protein Pea ke kōkua i ka pohō kaumaha ma ke kōkua ʻana iā ʻoe e ʻai liʻiliʻi.

ʻO nā pauka Protein He mea hana paona hoʻokahi wale nō

Ke hiki mai i ka lilo ʻana o ke kaupaona, ka hana ʻana i ka deficit calorie ka mea nui.

Kū ka deficit calorie ke hoʻopau ʻoe i nā calorie ʻuʻuku ma mua o kāu hoʻolilo. Hiki iā ʻoe ke hoʻokō i kēia ma ka ʻai ʻana i nā calori liʻiliʻi, ke puhi ʻana i nā mea ʻoi aku ka nui ma o ka hoʻoikaika kino a i ʻole ka hui pū ʻana o nā mea ʻelua.

I ka manawa e hoʻokumu i kahi deficit calorie, aia kekahi mau mea maikaʻi i ka hoʻonui ʻana i kāu ʻai protein, kahi e hiki ai i nā pauka protein ke kōkua iā ʻoe e hana.

ʻO ka hoʻonui ʻana i kāu ʻai protein e kōkua iā ʻoe e lilo i kaupaona e:

• Ke hoʻonui nei i nā manaʻo o ka piha: Kōkua ka Protein iā ʻoe e noho lōʻihi hou aku, i hiki ai ke alakaʻi iā ʻoe e ʻai i ka mea liʻiliʻi a lilo i ka paona ().
• Hoʻonui i ka metabolism: Hoʻohālikelike ʻia i ka carbs a i ʻole ka momona, koi ke protein i ka nui o nā calorie i ka wā o ka digestion a me ka hoʻohana ʻana. No laila, ke hoʻonui nei i kāu ʻai protein hiki ke hoʻonui i ka puhi ʻana i ka calorie ().
• Mālama i ka nui o nā mākala: Ke lilo ʻoe i kaupaona, lilo ʻoe i ka momona a me nā mākala. ʻO ka hoʻohana ʻana i ka protein pono - ma ka ʻaoʻao o ke aʻo ʻana - hiki ke kōkua iā ʻoe e mālama i nā mākala a kuni i ka momona ().

ʻO kēlā, ʻo nā paukū protein wale nō ʻaʻole e kōkua iā ʻoe e lilo i ka paona. Hoʻomaʻalahi wale lākou i ka make ʻana i ka ʻai ma ka kaohi ʻana i kou pōloli.

Hōʻuluʻulu Manaʻo

Nui a hewahewa nā ala e hoʻonui ai i kāu protein i ka lilo o ke kaumaha. ʻOiai hiki i nā pauka protein ke hana i kahi ʻāpana o kahi hoʻolālā dieting nui, ʻaʻole lākou e kōkua pololei iā ʻoe e lilo i ka paona.

Ka Laina Lalo

Hoʻohana ka poʻe he nui i nā pauka protein e kūkulu i nā mākala, akā hiki iā lākou ke pōmaikaʻi i kāu mau pahuhopu kaumaha.

Whey, casein and egg egg proteins, a me nā kumuwaiwai i hoʻokumu ʻia e like me ka soy a me ka pea, e hana i nā koho maikaʻi loa no ka poʻe e nānā ana e lilo i ka paona.

Hoʻoikaika ʻia kekahi o kēia mau pauka protein me nā mea e like me ka caffeine a me ka fiber e hiki ke kōkua i ka pohō kaumaha.

ʻOiai hiki i kēia mau huahana ke kōkua iā ʻoe i ka lilo ʻana o ke kaupaona, e loaʻa iā ʻoe nā hopena maikaʻi inā ʻoe e hoʻohana iā lākou ma ka ʻaoʻao o kahi kaulike kaulike, hoʻemi ʻia ka calorie a me nā hana hoʻoikaika kino.