Wakaita sarudzo chaiyo here nezveupfu hweprotein?

Kune mhando dzakawanda dzemapuroteni eupfu dziri pamusika, mapuroteni anobva kwakasiyana, zviri mukati zvakasiyana, kusarudzwa kwehunyanzvi, zvinotevera zvinotevera kuti utevere nyanzvi yezvekudya kuti usarudze upfu hwemapuroteni emhando yepamusoro.

1. Kupatsanura uye hunhu hweupfu hweprotein

Upfu hwepuroteni hunoiswa muzvikamu zvichienderana nekwaunobva hupfu hwepuroteni yemhuka (yakadai se: whey protein, casein protein) uye upfu hwepuroteni yemuriwo (kunyanya soy protein) uye upfu hwepuroteni yakasanganiswa.

Upfu hwepuroteni yemhuka

Mapuroteni eWhey necasein muupfu hwemapuroteni emhuka zvinotorwa kubva mumukaka, uye huwandu hweprotein yeWhey muprotein yemukaka hunongova 20%, uye yasara iCasein. Kana ichienzaniswa nembiri idzi, protein yeWhey ine mwero wepamusoro wekunyudzwa uye chiyero chiri nani cheamino acids akasiyana-siyana. Casein imorekuru yakakura kupfuura whey protein, iyo yakaoma zvishoma kugaya. Inogona kukurudzira zviri nani kugadzirwa kwemapuroteni emhasuru mumuviri.

Zvichienderana nehuwandu hwekugadzirisa nekunatsa, whey protein powder inogona kukamurwa kuita concentrated whey protein powder, separated whey protein powder uye hydrolyzed whey protein powder. Pane misiyano yakati wandei muhuwandu, chimiro uye mutengo wezvitatu izvi, sezvakaratidzwa mutafura inotevera.

Upfu hwepuroteni yemuriwo

Upfu hwepuroteni yezvirimwa nekuda kwezviwanikwa zvakawanda, mutengo uchava wakachipa zvikuru, asi zvakare wakakodzera kune allergy yemukaka kana lactose kusashivirira varwere vanosarudza, protein yesoya yakajairika, protein yepizi, protein yegorosi, nezvimwewo, iyo protein yesoya ndiyo yega protein yepamusoro muprotein yezvirimwa, inogonawo kunyudzwa zvakanaka uye kushandiswa nemuviri wemunhu, asi nekuda kwekusakwana kwe methionine, Saka, kugaya uye mwero wekunyudzwa kwakaderera pane kweupfu hwepuroteni yemhuka.

Upfu hwemapuroteni akasanganiswa

Mapuroteni anobva muupfu hwemapuroteni akasanganiswa anosanganisira mhuka nemiti, zvinowanzogadzirwa neprotein yesoya, protein yegorosi, casein neprotein yewhey powder yakasanganiswa, zvinobudirira kuzadzisa kushomeka kwemaamino acid akakosha muprotein yezvirimwa.

Chechipiri, pane hunyanzvi hwekusarudza upfu hwemapuroteni emhando yepamusoro

1. tarisa runyorwa rwezvinhu zviri muchinyorwa kuti uone kwakabva upfu hweprotein

Rondedzero yezvinhu zvinoshandiswa inorongwa zvichienderana nehuwandu hwezvinhu zvinoshandiswa, uye kana kurongeka kwacho kwakanyanya, huwandu hwezvinhu zvinoshandiswa hunokwira. Tinofanira kusarudza upfu hweprotein hunogona kugayiwa zvakanaka uye hunogona kunyudzwa, uye kana kuumbwa kwacho kuri nyore, zviri nani. Kurongeka kwekugayiwa kweupfu hweprotein hunowanikwa pamusika ndekwekuti: whey protein > casein protein > soy protein > pea protein, saka whey protein ndiyo inofanira kusarudzwa.

Sarudzo chaiyo yeupfu hweprotein yewhey, inowanzo sarudza upfu hweprotein yewhey yakakora, kune vanhu vasingashiviriri lactose vanogona kusarudza kuparadzanisa upfu hweprotein yewhey, uye varwere vane kugaya kusina kunaka uye basa rekunyudzwa vanokurudzirwa kusarudza upfu hweprotein yewhey yakakora.

2. tarisa tafura yeruzivo rwezvekudya kuti uone huwandu hweprotein

Huremu hweprotein yemhando yepamusoro hunofanira kusvika pa80%, kureva kuti, huwandu hweprotein ye100g yega yega yeprotein yeupfu hunofanira kusvika pa80g zvichikwira.