Wakaita sarudzo yakanaka here nezveprotein poda

Kune akawanda mapuroteni poda mabhureki pamusika, mapuroteni masosi akasiyana, zvirimo zvakasiyana, kusarudzwa kwehunyanzvi, zvinotevera kutevedzera nutritionist kusarudza yakakwirira-yemhando yeprotein poda.

1. Kuronga uye maitiro eprotein poda

Protein poda inokamurwa nekwakabva kunyanya puroteni yemhuka (yakadai se: whey protein, casein protein) uye yemiriwo protein poda (kunyanya soy protein) uye yakasanganiswa protein poda.

Mhuka yeprotein poda

Whey protein uye casein mumhuka yeprotein poda inotorwa kubva mumukaka, uye whey protein yemukati muprotein yemukaka ndeye 20% chete, uye imwe yese ndeye casein. Kuenzaniswa neaya maviri, whey protein ine chiyero chepamusoro chekutora uye chiyero chiri nani cheakasiyana amino acid. Casein imorekuru hombe kupfuura whey protein, iyo yakaoma zvishoma kugaya. Inogona kukurudzira zviri nani muviri tsandanyama protein synthesis.

Zvinoenderana nedhigirii rekugadzirisa uye kunatsa, whey protein poda inogona kukamurwa kuita yakaomeswa whey protein poda, yakaparadzaniswa whey protein poda uye hydrolyzed whey protein poda. Pane mimwe misiyano mukusungwa, kuumbwa uye mutengo wevatatu, sezvakaratidzwa mutafura inotevera.

Vegetable protein powder

Dyara mapuroteni ehupfu nekuda kweakapfuma masosi, mutengo uchave wakachipa zvakanyanya, asiwo wakakodzera mukaka allergies kana lactose kusashivirira varwere vanosarudza, yakajairika soy protein, pea protein, gorosi protein, nezvimwe, izvo soy protein ndiyo chete yepamusoro-mhando. mapuroteni ari muprotein yezvirimwa, anogona zvakare kunyatso kunyudzwa uye kushandiswa nemuviri wemunhu, asi nekuda kwekushaikwa kwemethionine yemukati, Naizvozvo, kugaya uye kunyudza mwero wakaderera pane iwo mhuka yemapuroteni upfu.

Yakasanganiswa protein powder

Iyo mapuroteni masosi eakasanganiswa mapuroteni poda anosanganisira mhuka uye chirimwa, kazhinji inogadzirwa nesoya protein, gorosi mapuroteni, casein uye whey protein poda yakasanganiswa kugadzirisa, zvinonyatso gadzira kushomeka kweakakosha amino acids mumapuroteni ezvirimwa.

Chechipiri, pane unyanzvi hwekusarudza yepamusoro-soro yeprotein powder

1. tarisa rondedzero yezvigadzirwa kuti uone kwakabva mapuroteni ehupfu

Rondedzero yezviyo inorongedzerwa nechinhu chemukati, uye iyo yakakwira kurongeka, inokwirisa iyo yemukati yemukati. Tinofanira kusarudza protein poda ine digestibility yakanaka uye chiyero chekutora, uye iyo yakapfava kuumbwa, zviri nani. Kurongeka kwekugaya kweyakajairika protein poda pamusika ndeiyi: whey protein> casein protein> soy protein> pea protein, saka whey protein inofanirwa kufarirwa.

Sarudzo chaiyo yewhey protein poda, kazhinji inosarudza concentrated whey protein poda, kune vanhu vasingashiviriri lactose vanogona kusarudza kupatsanura whey protein poda, uye varwere vasina kugayiwa zvakanaka uye kunyura basa vanokurudzirwa kusarudza hydrolyzed whey protein poda.

2. tarisa tafura yechokwadi chekudya kuti uone huwandu hweprotein

Protein yemhando yepamusoro yeprotein poda inofanira kusvika kupfuura 80%, kureva kuti, mapuroteni ega ega 100g protein poda inofanira kusvika 80g uye pamusoro.