ʻO 7 mau pauka Protein maikaʻi loa no nā wahine

Anter

• 1. ʻO Whey Protein
• 2. Pea Protein
• 3. ʻO Collagen
• 4. ʻO Protein Keʻokeʻo hua manu
• 5. Hemp Pūnaewele
• 6. Protein Laiki Kakela
• 7. Nā Huʻi Protein i hoʻokumu ʻia me nā mea kanu
• Pehea e koho ai i ka Powle Protein maikaʻi loa
• Koho i nā huahana me nā mea liʻiliʻi
• Hōʻalo i nā huahana kiʻekiʻe-kō
• Mai hoʻonui nui
• Pehea e hoʻohana ai i ka pauka Protein
• Ka Laina Lalo

ʻO nā pauka Protein he mea hoʻopihapiha kaulana no ka poʻe e nānā ana e lilo i ka kaupaona, loaʻa ka mākala a hoʻomaikaʻi i ka hana pāʻani.

ʻOiai pili pinepine ʻia me nā kāne e nānā nei i ka nui, makemake ʻia kēia mau mea hoʻopiha e nā wahine pū kekahi. I ka ʻoiaʻiʻo, kūʻai ʻia aku nā pulu protein he nui i kēia manawa i nā wahine.

He mea hana pono lākou no nā wahine e nānā ana e lilo ka momona, leo a hoʻomaikaʻi i ka ikaika. Hoʻohui, he mea pono a maikaʻi ke olakino nā pauka o nā protein on-the-go a me nā meaʻai māmā.

Eia nō naʻe, hiki i ke ākea o nā protein powders i loaʻa ke huikau ʻoi aku ka maikaʻi o ka poʻe kūʻai aku, e waiho ana i nā wahine e haʻohaʻo nei i ke ʻano kūpono loa i ko lākou makemake.

Eia nā ʻano momona maikaʻi loa he 7 o ka wahine no ka wahine, a me ka ʻike e pili ana i ke koho ʻana i kahi huahana maikaʻi.

1. ʻO Whey Protein

ʻO ka protein Whey kekahi o nā ʻano kaulana o ka pauka protein a no ke kumu kūpono.

ʻO ia kahi protein i loaʻa mai i ka waiū i loko o ka waiū i loko o nā mea ʻeiwa o nā amino acid pono ʻole i hiki i kou kino ke hana nona iho.

ʻO kēia ke kumu i manaʻo ʻia ai ka protein whey i "kumu" piha o ka protein.

Paipai nā mea hoʻopili Whey protein i ka pohō kaumaha, hoʻonui i ka ulu ʻana o nā mākala a hoʻoliʻiliʻi i ka pōloli i nā kāne a me nā wahine.

Ua ʻike ʻia kahi noiʻi he 23 mau pule o nā mākua nui kaupaona i ka hoʻonui ʻana i ka 56 gram o ka protein whey i kēlā me kēia lā i alakaʻi ʻia i 5 paona (2.3kg) ʻoi aku ka momona o ka momona ma mua o ka nui like o ka protein soy a i ʻole nā ​​carbs ().

Hoʻoemi ka protein Whey i ka ghrelin, kahi hormone e hoʻonāukiuki i ka makemake, kahi e wehewehe ai i kona pono i ka hōʻemi ʻana i ka pōloli a me ka hoʻonui ʻana i ka pohō kaumaha ().

Hoʻohui, hiki i ka protein protein ke kōkua i ka hoʻonui a mālama i ka nui o nāʻiʻo momona, a he mea nui ia no nā wahine i ko lākou ola.

ʻO kahi laʻana, ua hōʻike ʻia ka noiʻi i nā mea kōkua whey protein i hui pū ʻia me ka hoʻomaʻamaʻa kūʻē i alakaʻi i kahi hoʻonui nui o ka nui o nā mākala a me ka hoʻomaikaʻi ʻana i ka ikaika ().

Hoʻohui ʻia, wikiwiki ka protein whey i ka hoʻihoʻi ʻana i nā mākala a hoʻoliʻiliʻi i ka hōʻino ʻia o nā mākala hoʻoikaika kino i nā wahine e hoʻoikaika kino ana, a lilo ia i koho maikaʻi loa no nā ʻōlapa ().

Eia nō naʻe, mai ka waiū i hana ʻia ai ka waiū, ʻaʻole kūpono kēia ʻano protein i nā vegans a i ʻole nā ​​mea me nā maʻi ʻaihue a i ʻole intolerances i ka waiū.

ʻO ka palaoa protey Whey kahi kumu protein i loaʻa i ka waiū e pōmaikaʻi ai i nā wahine ke nānā nei e lilo i ka paona, loaʻa ka mākala a hoʻonui i ka ikaika.

2. Pea Protein

Hana ʻia ka protein Pea mai nā pi maloʻo, lepo melemele. He punahele ia i waena o nā vegans a me ka poʻe hiki ʻole ke hoʻomanawanui i nā pauka protein o ka holoholona.

Hoʻohui, he hypoallergenic ia, e hana ana i kahi koho palekana no ka poʻe i loaʻa ka noʻonoʻo i ka meaʻai a i ʻole nā ​​maʻi āpau.

ʻOiai ʻaʻole i manaʻo pinepine ʻia nā peas he kumu ikaika o ka protein, ʻo ka protein protein kaola ka mea nui a he kumu maikaʻi loa ia o nā leucine amino acid pono, isoleucine a me valine.

ʻO kēia mau amino acid, i ʻike pinepine ʻia ma ke ʻano he amino acid nā lālā a i ʻole BCAA, he mea nui i ka synthes protein muscle.

Ua ʻike ʻia kahi noiʻi ua hoʻonui ʻia ka pīkoi protein protein i kahi hoʻonui nui aʻe o ka mānoanoa o ka ʻopa bicep ma mua o ka protein whey, ke hui pū ʻia me ke aʻo kūpaʻa ().

Ma muli o ka momona o nāʻiʻo momona e hoʻonui i nā calorie ma mua o ka momona, hiki i ka hoʻonui ʻana i ka nui o nā mākala ke kōkua i nā wahine e hoʻonui i kā lākou metabolism a lilo i ka paona.

ʻO ka mea hou aku, hiki i ka protein protein ke kōkua i ka hōʻemi ʻana i ka pōloli a māʻona ʻoe i waena o nā meaʻai.

ʻO ka ʻoiaʻiʻo, ʻo ka protein protein hydrolyzate, kahi ʻano protein pīpī i hoʻopili wale ʻia, i ʻike ʻia he ʻoi aku ka maikaʻi o ka kaohi ʻana i ka pōloli a me ka hoʻonui ʻana i ka piha i nā mākua kaumaha ma mua o ka protein whey ().

Hiki i ka protein Pea ke kōkua i ke kūkulu ʻana i ka nui momona a hōʻemi i ka pōloli, nā mea ʻelua e hiki ke hoʻoulu i ka pohō o ka paona. He koho maikaʻi loa ia no nā vegans a i ʻole nā ​​wahine me ka manaʻo nui o ka meaʻai.

3. ʻO Collagen

He mea hoʻokūkū hou ʻo Collagen i ka mākeke pauka protein.

Hāʻawi kēia mea hoʻonui multipurpose i kahi punch ikaika o ka protein, akā hiki ke kōkua i ka hōʻemi ʻana i ka ʻeha hui, hoʻonui i ka ikaika o ka mākala a hoʻoliʻiliʻi hoʻi i ka hohonu o ka wrinkle (,,).

Lawe ʻia nā pauma collagen maʻamau ma ka makeke mai ka ʻili a i ʻole nā ​​iwi o nā holoholona e like me nā bipi a me nā puaʻa, a mai nā unahi a me ka ʻili o ka iʻa.

Hoʻopili ʻia ka hapa nui o kēia mau pauka i ka hydrolyzed, ʻo ia hoʻi ua wāwahi ʻia lākou i mau ʻāpana liʻiliʻi i kapa ʻia he peptides e hiki ai i kou kino ke ʻoluʻolu.

Hoʻokomo pinepine lākou i 18-20 mau mika o ka protein no kēlā me kēia lawelawe, e hana ana iā lākou i koho maikaʻi loa no nā wahine e nānā ana e hoʻonui i kā lākou lawe ʻana i kēia mea momona nui.

ʻO kahi keu pono o ka paukū collagen ka mea maʻalahi e hui ʻia i loko o nā wai wela a anuanu hoʻi, e ʻoki nei i kāna kumu kūpono. Hiki i kona hoʻoikaika ʻana o ka protein ke hoʻoliʻiliʻi i ka pōloli a hoʻonui i ka piha.

Hoʻohui pū ʻia ka collagen i kāu papaʻai i kou mau hono, iwi a me ka ʻili.

Ua ʻike ʻia kahi noiʻi o 147 mau mea pāʻani i ka lawe ʻana i nā mea hoʻohui collagen me ka hoʻoliʻiliʻi loa i ka ʻeha hui ke hele wāwae, hoʻomaha a me ka hoʻoikaika kino ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka poʻe ʻelemakule e lawe ana i nā mea hoʻoliʻiliʻi collagen, a me ka hana hoʻoikaika kino ʻana, ua loaʻa ka waiwai nui i nā mākala a me nā iwi.

ʻO ka poʻe i loaʻa nā peptide collagen i loaʻa he 9.3 paona (4.22 kg) o ka nui o nā kino momona, ʻoiai ua loaʻa i ka hui placebo ka 6.4 paona (2.9 kg) ().

Hiki paha i nā peptides collagen ke kōkua i ka hōʻemi ʻana i nā hōʻailona o ka ʻelemakule e like me nā wili, ka maloʻo a me ka ʻūhā. I hoʻokahi noiʻi, 69% o ka poʻe i ʻike i nā hoʻoliʻiliʻi ʻike ʻia i kā lākou laina helehelena ().

ʻO ka collagen peptide ka pauka kahi ala kūpono e hoʻonui ai i ka lawe ʻana o ka protein a kōkua paha i ka hōʻemi ʻana i ka ʻeha pū, kūkulu i nā mākala a hoʻomaikaʻi i ke olakino o ka ʻili.

4. ʻO Protein Keʻokeʻo hua manu

ʻO nā hua manu kekahi o nā kumu waiwai maikaʻi loa o ka protein i hiki iā ʻoe ke ʻai.

Hāʻawi nā huamoa holoʻokoʻa i nā mea momona he nui, akā ʻo ka ʻai ʻana i nā hua keʻokeʻo, i ʻaneʻane kokoke i ka protein, hiki ke loaʻa pū kekahi i ke olakino.

ʻO ka hua manu keʻokeʻo protein he pauka i hoʻohana nui ʻia e hoʻonui i ka lawe ʻana o ka protein a hoʻonui i ka hana pāʻani.

E like me ka protein whey, ʻo ka pūmua hua keʻokeʻo kahi kumu maikaʻi loa o nā lālā amino chainse e kōkua i ka hoʻoulu ʻana i nā mākala.

He protein piha hoʻi ia, e hāʻawi ana i nā waikawa pono āpau e pono ai kou kino e ulu pono. Hoʻohui ʻia, hiki ke hoʻopili ʻia a me nā waiū ʻole o ka protein keʻokeʻo hua manu, e palekana ana no ka poʻe me nā maʻi āpau a i ʻole ke ahonui i ka waiū.

ʻO ka mea i ʻoi aku, ʻoi aku ka haʻahaʻa o nā carbs ma mua o nā ʻano like ʻole o nā pauka protein, kahi e koho ai i koho maikaʻi no nā wahine me ka maʻi diabetes a prediabetes paha.

ʻO kahi laʻana, hiki i nā scoops (56 gram) o ka protein whey ke loaʻa i 10 mau kaleka, ʻoiai ka nui o ka hua manu keʻokeʻo i lawe ʻia ma lalo o 3 mau huna (14, 15).

He ʻono ʻoluʻolu ko ka huewai protein protein ʻāpala a hiki ke hoʻohui maʻalahi ʻia i nā lulu, nā mea ʻono a me nā mea i hoʻomoʻa ʻia.

ʻO ka hua manu keʻokeʻo protein he lepo hiki ke hoʻopili ʻia i ka protein. He haʻahaʻa hoʻi ia i nā haʻiki a me ke kō, e hana ana i kahi koho akamai no nā wahine me ka maʻi kō.

5. Hemp Pūnaewele

ʻO ka pauka protein hemp kahi kumu waiwai o nā protein i hoʻokumu ʻia.

Hana ʻia ia mai nā ʻanoʻano o ka mea kanu hemp, aia i ka ʻohana cannabis.

ʻOiai ua loaʻa mai kēia pauka protein mai kahi mea kanu e pili pono ana i ka pakalōlō, ʻaʻohe ia THC, ka pūhui e hāʻawi i ka mariuana i kāna psychoactive waiwai.

ʻO ka protein Hemp kahi waiwai momona, momona a piha i nā huaora maikaʻi.

ʻO kahi kumu maikaʻi o ka omega-3 a me ka omega-6 fatty acid i ka lakio maikaʻi o 3: 1.

ʻOi aku ka nui o nā papaʻai he nui i nā omega-6, i ka nui o nā aila mea kanu a me nā meaʻai i hana ʻia, akā nele i nā omega-3, i loaʻa i nā meaʻai e like me nā iʻa momona, nā nati a me nā hua chia

Kuhi kekahi mau ʻepekema i ka nui loa o ka omega-6 i kumu e hoʻoulu ai i kou kino e pili ana i nā pilikia olakino e pili ana i nā maʻi puʻuwai, ka momona a me ka maʻi ʻo Alzheimer ().

ʻO ka nūhou ka wahine e ukali nei i nā papaʻai momona i ka omega-3 fatty acid i kahi haʻahaʻa o ka hoʻohaʻahaʻa noʻonoʻo, nā maʻi puʻuwai a me ke kaumaha (,,).

Eia kekahi, hemp protein protein maikaʻi loa ia, e hāʻawi ana i ka 14 gram ma ka nui o 28-gram lawelawe. Eia naʻe, ʻaʻole ia e hoʻopili i nā protein e like me nā koho vegan-friendly ʻē aʻe, e like me ka protein protein, a hiki ke kumukūʻai (20).

Eia nō naʻe, loaʻa ka protein hemp i kahi nui o ka fiber, nā momona momona, ka hao, ka magnesium a me ka potassium, e hana ana i kahi koho momona no nā wahine e ʻimi nei i ka pauka protein āpau (21).

ʻO ka protein Hemp kahi pauka protein ʻoluʻolu vegan-friendly i kiʻekiʻe i loko o ka protein a piha me nā mea momona pono e like me nā mea momona momona a me nā minelala.

6. Protein Laiki Kakela

ʻO ka protein raiki laiki kekahi koho ʻoluʻolu vegan no ka hoʻonui ʻana i ka protein.

No nā wahine i hoʻomanawanui ʻole i ka waiū a i ʻole makemake e hōʻalo i nā huahana holoholona, ​​ʻo ka protein raiki palaunu ke ala e hele ai.

ʻO ia kekahi o nā ʻano hypoallergenic ʻoi loa o ka protein ma ka mākeke a maʻalahi e ʻeli.

ʻOiai ʻaʻole ia he kumu piha o ka protein, e like me ka whey a i ʻole nā ​​hua keʻokeʻo, hāʻawi ka protein raiki ʻeleʻele i nā pono olakino he nui.

He koho maikaʻi loa ia no nā wahine e nānā ana e hoʻomaikaʻi i ka ikaika a hoʻonui i ka nui o nā mākala.

I hoʻokahi noiʻi, ua like ka maikaʻi o ka protein raiki laiki me ka protein whey no ka hoʻomaikaʻi ʻana i ka hana hoʻoikaika kino a me ke kino.

ʻO ka poʻe i hoʻopau i ka 48 gram o ka protein raiki ʻeleʻele i nā lā hoʻomaʻamaʻa ikaika ʻike i ka hoʻonui ʻana i ka nui o ka momona o ke kino, ka mana a me ka ikaika i hoʻohālikelike ʻia me kahi hui i hoʻopau i ka nui o nā protein whey ().

He nūhou maikaʻi kēia no nā wahine i hiki ʻole ke hoʻomanawanui i ka protein whey akā makemake i kahi pauka protein e hiki ke kōkua iā lākou e hōʻea i kā lākou pahuhopu hoʻoikaika kino.

ʻO ka laiki protein protein pauka kahi kumu protein i hoʻokumu ʻia i mea kanu e like me ka protein whey i ka hoʻomaikaʻi ʻana i ka ikaika a me ke kūkulu ʻana i nā mānoanoa.

7. Nā Huʻi Protein i hoʻokumu ʻia me nā mea kanu

Hoʻopili nā protein protein i hoʻokumu ʻia me kahi hui o nā kumu protein. Kūleʻa lākou i ke ʻano a hele mai i nā ʻono ʻono.

Loaʻa nā protein i loko o kēia mau mea hoʻopili i:

• Pea
• ʻAno paukena
• Laiki
• ʻO Chia
• Hemp
• ʻO Quinoa
• ʻAla

ʻO ka hoʻohuihui ʻana i nā protein i hoʻokumu ʻia i nā mea kanu i hoʻokahi pākuʻi e hoʻonui i ka waiwai waiwai.

Eia nō naʻe, ʻaʻole piha ka hapa nui o nā kumu protein i hoʻokumu ʻia i nā mea kanu, ʻo ia hoʻi ua nele lākou i hoʻokahi a ʻoi paha nā amino acid ().

Eia nō naʻe, hiki i ka hoʻohui ʻana i kekahi mau protein ʻokoʻa ke hoʻopiha i kēlā mau āpau. ʻO kahi laʻana, haʻahaʻa ka protein raiki brown i ka lysine, ʻoiai ʻo ka protein protein kahi kumu waiwai o kēia amino acid nui.

ʻOiai he nui nā powders protein-based plant maikaʻi loa, kahi huahana i hoʻohui ʻia e hōʻoia e loaʻa iā ʻoe nā amino acid āpau i kou mau mākala e pono e ola a ola.

Hoʻohui like nā protein protein i hoʻohui ʻia i nā protein me ka laiki, ka pea a me ka hemp e hoʻonui ai i ka waiwai kūpono o ka huahana.

Pehea e koho ai i ka Powle Protein maikaʻi loa

Hiki iā ʻoe ke koho mai nā huina protein maikaʻi loa e like me kāu makemake i ka papaʻai a me nā pahuhopu olakino.

Eia nō naʻe, nui nā huahana i loaʻa nā mea pono ʻole no kou olakino, no laila he mea nui e ʻike i nā mea e pale aku ai ke kūʻai ʻana i kahi pauka protein.

Koho i nā huahana me nā mea liʻiliʻi

E like me nā meaʻai, nā pauka protein me nā mea i kaupalena ʻia ke koho maikaʻi loa.

Nui nā huahana i loaʻa i nā preservatives kiʻekiʻe, nā kala ʻākeʻe a me nā mea hoʻohui kemika ʻē aʻe.

No laila, pili pono i nā huahana i loaʻa hoʻokahi wale nō mea pono, e like me ka hoʻokaʻawale ʻana o ka protein protein a i ʻole nā ​​peptides collagen.

Hōʻalo i nā huahana kiʻekiʻe-kō

Hele mai nā pauka protein he nui i nā ʻono momona e like me ka vanilla, kokoleka a me ka strawberry.

Hoʻohana kekahi mau ʻoihana i nā mea momona e like me syrup kānana a me fructose e ʻono ai i kā lākou huahana.

E nānā i nā paukū protein ma lalo o 4 gram o ke kō i kēlā me kēia lawelawe, a i ʻole koho i nā māka e hoʻohana i nā mea hoʻonanea kūlohelohe, ʻaʻohe calorie e like me stevia a me nā hua mōneka.

Mai hoʻonui nui

Ma mua o ke kūʻai ʻana i kahi pauka protein, e ʻike inā ua nele maoli kāu papaʻai i ka protein.

ʻOiai ʻaʻohe mea hewa i ka loaʻa ʻana o kahi haʻalulu protein, ʻaʻole pono ʻoe e ʻai hoʻokahi i kēlā me kēia lā.

ʻOiai hiki i nā mea hoʻopihapiha ke hoʻonui i ka protein no nā wahine me ka nui o nā pono, e like me nā mea pāʻani a me nā wahine hāpai, hiki iā ʻoe ke hoʻokō i kāu koi protein i kēlā me kēia lā e ka ʻai ʻana i nā meaʻai āpau.

ʻO nā meaʻai āpau-waiwai piha i ka protein me nā hua, ka moa, ka waiū, nā pi, nā ʻiʻo, nā iʻa iʻa a me nā nati.

Ke ʻimi nei i kahi pauka protein, koho i nā huahana me nā mea i kaupalena ʻia i haʻahaʻa i ke kō. ʻO ka ʻai ʻana i nā meaʻai āpau a piha i ka protein ka ala ʻokoʻa kahi e kū ai i kāu mau pono.

Pehea e hoʻohana ai i ka pauka Protein

ʻO nā pauka Protein he mākaukau loa a kūpono no nā wahine hana nui e pono ai ka ʻai wikiwiki a me ka meaʻai māmā paha.

E hoʻohui wale i kāu pauka protein punahele me ka wai, ka waiū a i ʻole kahi ʻano waiū ʻole e like me ka waiū almond.

Hana ka pauka Protein i mea hoʻohui maikaʻi loa i nā mea leʻaleʻa, e hāʻawi ana i kahi hoʻonui meaʻai e kōkua iā ʻoe e māʻona no ka lōʻihi.

Ke hoʻohana nei i ka pauka protein e wikiwiki i ka hoʻihoʻi ma hope o ka hoʻomaʻamaʻa ikaika, ʻoi aku ka maikaʻi o ka hoʻopau ʻana iā ia ma mua a ma hope paha o kahi hoʻolālā ().

Inā ʻo ka pohō kaumaha ka pahuhopu, ʻo ka loaʻa ʻana o kahi meaʻai māmā waiwai protein e like me ka hoʻoluliluli i hana ʻia me nā greens, nā hua a me ka protein protein hiki ke kōkua i ke kāohi ʻana i kou makemake ma hope o ka lā ().

Hoʻohui ʻia, nui a hewahewa nā ala e hoʻopau ai i ka pauka protein ma mua o nā mea ʻono a me nā lulu. Eia kekahi mau ala e hoʻohui i ka pauka protein i kāu papaʻai.

• Hoʻohui i kahi scoop o ka protein protein i loko o kāu yogurt kakahiaka
• Hoʻohui i nā peptides collagen i kāu kofe i kakahiaka no ka hoʻonui ʻana i ka protein protein
• E hoʻohana i ka pauka protein i loko o nā mea i hoʻomoʻa ʻia e like me nā kī, nā berena a me nā muffins
• E hoʻohui i ka pauka protein i pancakes
• E hoʻāʻo i kahi scoop o vanilla protein protein i loko o kāu oatmeal
• E hana i nā nahu ikehu me ka hoʻohana ʻana i ka pauka protein, nā ʻoka, nā hua maloʻo a me ka bata bata
• Hana i nā gummies me nā peptides collagen, nā hua i hoʻomoʻa ʻia a me ka wai lemon

Nui nā ala e hoʻopili ai i ka pauka protein i kāu papaʻai. Mai nā lulu protein i nā nahu ikehu homemade, hiki ke hoʻohui ʻia kēia waihona i ka nui o nā meaʻai a me nā mea inu.

Ka Laina Lalo

Hoʻohana nā wahine i ka paukū protein no nā kumu like ʻole, e like me ka ulu ʻana o nā mākala, wikiwiki wikiwiki ʻana ma hope o ka hoʻomaʻamaʻa ʻana a me ka hoʻoulu ʻana i ka pohō kaumaha.

Hāʻawi kēia mau mea hoʻopihapiha i kahi kumu paʻa o ka protein kiʻekiʻe ma kahi pauka maʻalahi a maʻalahi hoʻi e hiki ke hoʻohui ʻia i nā lulu, nā mea ʻono a me nā mea ʻē aʻe he nui.

Whey, pea, hemp, keʻokeʻo hua manu, laiki brown a me collagen, a me nā blend plant-based, hana maikaʻi nā mea āpau i nā wahine e nānā nei e hoʻonui i kā lākou lawe ʻana i kēia mea momona.

ʻOiai ʻo nā meaʻai āpau ka kumu maikaʻi ʻoi loa o ka protein, he ala akamai a maʻalahi hoʻi no nā wahine hana e hoʻokō i kā lākou pono nutritional.