Ngaba iProtein Powder isempilweni? Nantsi into ethi I-Dietitian

Ukutya Okunempilo 101

I-Cacringer Calculator

Iprotheyini yimacronutrient enamandla edume ngoncedo lwayo ekwakhiweni kwezihlunu. I-amino acids ngamalungu amancinci enza iprotheni. Iprotheyini ibalulekile kwaye inemisebenzi ekhethekileyo kuwo wonke umzimba, kubandakanywa ukulinganisela kwamanzi, ukulawulwa kwehomoni kunye nokugcina impilo enhle.

Iinwele ezisentloko yakho, ulusu olukugqubutheleyo kunye nezihlunu ozishukumisayo suku ngalunye zizinto nje ezimbalwa ezixhaswa yiprotheyini.

Abantu abaninzi abayikhathaleleyo impilo banenkxalabo malunga nokufumana iiprotheyini ezaneleyo. Eyona ndlela idumileyo yokuhlala uphezulu ekufumaneni iiprotheyini ezaneleyo kukuthatha izongezo zeprotheyini. Ngoku ka Amanani , kwi-2018, bekukho i-4.14 yeebhiliyoni zeedola ekuthengiseni i-powder powder.

Kodwa ngaba iprotein powder isempilweni? Ngaba ufanele uyisebenzise? Qhubeka ufunda ukuze ufumane.

Kwenzeka ntoni kumzimba wakho xa uthatha umgubo weprotheyini yonke imihla

Yintoni iProtein Powder?

Iprotein powder ithandwa phakathi kweimbaleki kunye ne-fitness gurus ekuncedeni ukwakha izihlunu kunye nokunyusa ukusebenza komzimba. Kodwa umgubo weprotheyini ayisiyiyo yokuzivocavoca kunye nemidlalo kuphela. Abaninzi baxhomekeke kwiprotheyini yomgubo ukuze bancede ukuhlangabezana neemfuno zeprotheyini zemihla ngemihla, ukufumana okanye ukunciphisa umzimba, okanye ukuchacha kukwenzakala okanye utyando. Iprotheyini engumgubo sisongezo sokutya esenziwe ngokukhupha iprotheyini kwizilwanyana kunye nokutya kwezityalo.

Iprotheyini esekelwe kwizilwanyana

Enye yezona zinto zininzi iintlobo eziqhelekileyo zomgubo weprotheni yiprotheni ye-whey , enyibilikayo emanzini kwaye yenza i-20% yeeprotheyini ezifumaneka kubisi lwenkomo. Iprotheyini ye-Whey ityebile kwi-amino acid leucine ebalulekileyo kwaye iyagaywa lula.

Ezinye iiprotheyini ezisekelwe kwizilwanyana ziphuma kumaqanda, i-collagen kunye ne-casein. I-Casein yenza enye i-80% yeprotein yobisi lwenkomo.

Iprotheyini esekelwe kwizityalo

Ukunyuka rhoqo kwemveliso yokutya okusekelwe kwizityalo kwenze imfuno iiprotheyini ezisekelwe kwizityalo . Ungafumana izongezo ezininzi zeprotheyini ezisekelwe kwizityalo namhlanje, kubandakanya i-ertyisi, i-hemp, imbewu yethanga, i-soy, i-algae kunye ne-rice protein powders. Ezi mveliso zilungile kwabo bane-allergies yobisi.

Isandla esibambe isikhongozeli esigcwele iprotein powder esilungele ukungena kwiprotein shake. ngasemva kukho ibhotile ye-shake kunye nebhinqa elinxibe iimpahla zokuzilolonga

Getty Imifanekiso / nortonrsx

Iiprotheyini zePowder

Ulawulo lobunzima

Xa usebenza nabaxumi, ndincoma ukuba ziquka umthombo weprotheyini ngako konke ukutya ukunceda ngokuhlutha kunye nokuhlutha. Oku kunokuba ngumngeni ngexesha lesidlo sakusasa kwabanye kodwa kunokuchaphazela kakhulu indlela oziva ngayo kunye nokutya usuku lonke. Iprotheyini inokukunceda ukuba ufumane ubunzima obunempilo okanye ugcine ubunzima obunempilo ngokukwenza waneliseke ngakumbi emva kokutya.

Uphononongo luka-2020 ngaphakathi Isondlo sezonyango ESPEN ufumene ukunciphisa ubunzima bomzimba kunye nobunzima bamanqatha kubantu abadala abathatha i-whey protein supplements. Kwaye ngelixa ukutya okuneprotheyini ephezulu kuxoxwa ngokushushu, uphononongo luka-2020 kwi Ijenali yokuObesity & Metabolic Syndrome bafumene ubungqina bokuthi ukutya iiprotheyini ezininzi kunesibonelelo sokutya esicetyiswayo sibangela ukulahleka kwesisindo kunye nokuphucula ukubunjwa komzimba, kungakhathaliseki ukuba i-caloric intake iyonke.

Mhlawumbi okumangalisayo kukuba, ukuba ungaphantsi kobunzima bomzimba, ukongeza iprotein powder kwisidlo sakho kunokukunceda ukuba utyebe. Ukutya okugqithisileyo kweprotheyini kunokukhokelela ekuzuzeni ubunzima njengoko iprotheni umzimba wethu ongenako ukuyisebenzisa iya kwiindawo ezigcina amafutha. Kwaye ukuba uqeqesho lwamandla, iprotheni iya kukunceda ukuba wakhe izihlunu, eziya kongeza kubunzima bakho bonke.

Ukukhula Kwezihlunu

Abaphakamisi bobunzima basebenzisa kakhulu iprotein shakes kunye nezongezelelo ukunceda ekufumaneni izihlunu. Iprotheyini powder ivuselela ukukhula kwemisipha kubantu abasebenzayo. Kuphononongo lwe-2018 kwi Ijenali yaseBritani yezoNyango lwezeMidlalo , abantu abadala abaqeqeshelwa ubunzima abathatha izongezo zeprotheyini bafumana ukwanda okukhulu kwamandla kunye nobukhulu bemisipha kwiiveki ezintandathu nje.

Ukuthintelwa kokulahleka kwemisipha

Abantu abadala abadala baye banyusa iimfuno zeprotheni. Ngenxa yokuguga, abantu abadala abadala banokufumana ukunciphisa ukutya, ukunciphisa umsebenzi womzimba kunye nokulahlekelwa kwemisipha. Ukulahleka kwemisipha kunokunyusa umngcipheko wokulimala, ngokuyinxenye ngenxa yokudala ingozi yokuwa. Uphononongo luka-2020 ngaphakathi I-Gerontology yoMfuniselo iphakamisa iprotheni ye-whey ikhusela ingozi yokuwa kunye nokulahleka kwemisipha kubantu abadala.

Uncedo

Iprotein powder ifumaneka kwiincasa ezininzi, ukusuka kwifruity ukuya kwichocolatey ukuya kwincasa engenancasa, iyenza ibeyinto eguquguqukayo kwaye kube lula ukuxutywa kukutya okuninzi. Ihamba kakuhle kwi-smoothies, isuphu, iziphuzo, iicookies, iibar zegranola, iisiriyeli ezishushu kunye ne-pancake batter.

Indlela eyaziwayo kakhulu yokusebenzisa iprotheni ye powder kukudibanisa kwi-shake okanye i-smoothie. Oku kwenza kube lula ukutya ekuhambeni.

Zininzi izinto

Ubuninzi bokutya okukhethekileyo kunye nokwaliwa kokutya namhlanje kunyuse imfuno yokutya okulungeleyo ukutya. Unokulandela indlela yokuphila ye-vegan kwaye ufuna i-vegan protein powder. Unokufuna ukulawula ukutya kwakho kwekhabhohayidrethi kwaye ufuna iprotein ephantsi ye-carbohydrate. Ngaba uyafuna ukomeleza impilo yolusu lwakho? Mhlawumbi a i-collagen protein powder yeyakho. Ingaba ulandela ukutya okune-carb ephantsi, ukutya okusekelwe kwisityalo okanye i-gluten-free, kukho iprotheni yomgubo okhoyo ukukunceda ufikelele kwiinjongo zakho zempilo.

Iingxaki zeProtein Powder

Ungcoliseko olunokwenzeka

Umbutho ongenzi ngeniso obizwa ngokuba yi Iprojekthi yeleyibhile ecocekileyo yaphanda imixholo ye-134 yomgubo weprotheyini ethengiswa kakhulu. Iziphumo zibonise ukuba i-75% yeeprotheyini ze powders abayivavanyayo iqulethe inqanaba elithile lelothe, kwaye i-55% yavavanywa i-BPA. Uphononongo lukwafumanise amanqanaba emercury, arsenic kunye necadmium.

Ukubanakho kokuThatha iProtheyini egqithisileyo

Ukutya izixa eziphezulu zeprotheyini ixesha elongeziweyo linokubangela iziphumo ezininzi zempilo. Ngokomzekelo, ukutya iiprotheyini ezininzi kunokubeka uxinzelelo olungeyomfuneko kwizintso zakho, nto leyo edala indawo eneasidi. Oku kungakwandisa isidingo sakho sokuchama; kunokubangela iingxaki emathanjeni nasesibindini.

Xa abantu besandisa iiprotheyini zabo, bahlala behlisa umthamo wabo wecarbohydrates. Oku kunako kukushiya uziva udiniwe kwaye ungakwazi ukugxila . Isenokukushiya uqunjelwe njengoko ii-carbs ezimbalwa zithetha ukutya okuziinkozo okumbalwa kunye nezondlo, kubandakanya ifayibha. Kwaye ifayibha iyimfuneko ukugcina izinto zihamba ngamathumbu akho.

Iindleko

Umgangatho ophezulu weprotein powders unokubiza kakhulu ukuthenga xa kuthelekiswa neeprotheni zokutya okupheleleyo. Umzekelo, ungabhatala naphi na phakathi kwe

I-Cacringer Calculator

Iprotheyini yimacronutrient enamandla edume ngoncedo lwayo ekwakhiweni kwezihlunu. I-amino acids ngamalungu amancinci enza iprotheni. Iprotheyini ibalulekile kwaye inemisebenzi ekhethekileyo kuwo wonke umzimba, kubandakanywa ukulinganisela kwamanzi, ukulawulwa kwehomoni kunye nokugcina impilo enhle.

Iinwele ezisentloko yakho, ulusu olukugqubutheleyo kunye nezihlunu ozishukumisayo suku ngalunye zizinto nje ezimbalwa ezixhaswa yiprotheyini.

Abantu abaninzi abayikhathaleleyo impilo banenkxalabo malunga nokufumana iiprotheyini ezaneleyo. Eyona ndlela idumileyo yokuhlala uphezulu ekufumaneni iiprotheyini ezaneleyo kukuthatha izongezo zeprotheyini. Ngoku ka Amanani , kwi-2018, bekukho i-4.14 yeebhiliyoni zeedola ekuthengiseni i-powder powder.

Kodwa ngaba iprotein powder isempilweni? Ngaba ufanele uyisebenzise? Qhubeka ufunda ukuze ufumane.

Kwenzeka ntoni kumzimba wakho xa uthatha umgubo weprotheyini yonke imihla

Yintoni iProtein Powder?

Iprotein powder ithandwa phakathi kweimbaleki kunye ne-fitness gurus ekuncedeni ukwakha izihlunu kunye nokunyusa ukusebenza komzimba. Kodwa umgubo weprotheyini ayisiyiyo yokuzivocavoca kunye nemidlalo kuphela. Abaninzi baxhomekeke kwiprotheyini yomgubo ukuze bancede ukuhlangabezana neemfuno zeprotheyini zemihla ngemihla, ukufumana okanye ukunciphisa umzimba, okanye ukuchacha kukwenzakala okanye utyando. Iprotheyini engumgubo sisongezo sokutya esenziwe ngokukhupha iprotheyini kwizilwanyana kunye nokutya kwezityalo.

Iprotheyini esekelwe kwizilwanyana

Enye yezona zinto zininzi iintlobo eziqhelekileyo zomgubo weprotheni yiprotheni ye-whey , enyibilikayo emanzini kwaye yenza i-20% yeeprotheyini ezifumaneka kubisi lwenkomo. Iprotheyini ye-Whey ityebile kwi-amino acid leucine ebalulekileyo kwaye iyagaywa lula.

Ezinye iiprotheyini ezisekelwe kwizilwanyana ziphuma kumaqanda, i-collagen kunye ne-casein. I-Casein yenza enye i-80% yeprotein yobisi lwenkomo.

Iprotheyini esekelwe kwizityalo

Ukunyuka rhoqo kwemveliso yokutya okusekelwe kwizityalo kwenze imfuno iiprotheyini ezisekelwe kwizityalo . Ungafumana izongezo ezininzi zeprotheyini ezisekelwe kwizityalo namhlanje, kubandakanya i-ertyisi, i-hemp, imbewu yethanga, i-soy, i-algae kunye ne-rice protein powders. Ezi mveliso zilungile kwabo bane-allergies yobisi.

Isandla esibambe isikhongozeli esigcwele iprotein powder esilungele ukungena kwiprotein shake. ngasemva kukho ibhotile ye-shake kunye nebhinqa elinxibe iimpahla zokuzilolonga

Getty Imifanekiso / nortonrsx

Iiprotheyini zePowder

Ulawulo lobunzima

Xa usebenza nabaxumi, ndincoma ukuba ziquka umthombo weprotheyini ngako konke ukutya ukunceda ngokuhlutha kunye nokuhlutha. Oku kunokuba ngumngeni ngexesha lesidlo sakusasa kwabanye kodwa kunokuchaphazela kakhulu indlela oziva ngayo kunye nokutya usuku lonke. Iprotheyini inokukunceda ukuba ufumane ubunzima obunempilo okanye ugcine ubunzima obunempilo ngokukwenza waneliseke ngakumbi emva kokutya.

Uphononongo luka-2020 ngaphakathi Isondlo sezonyango ESPEN ufumene ukunciphisa ubunzima bomzimba kunye nobunzima bamanqatha kubantu abadala abathatha i-whey protein supplements. Kwaye ngelixa ukutya okuneprotheyini ephezulu kuxoxwa ngokushushu, uphononongo luka-2020 kwi Ijenali yokuObesity & Metabolic Syndrome bafumene ubungqina bokuthi ukutya iiprotheyini ezininzi kunesibonelelo sokutya esicetyiswayo sibangela ukulahleka kwesisindo kunye nokuphucula ukubunjwa komzimba, kungakhathaliseki ukuba i-caloric intake iyonke.

Mhlawumbi okumangalisayo kukuba, ukuba ungaphantsi kobunzima bomzimba, ukongeza iprotein powder kwisidlo sakho kunokukunceda ukuba utyebe. Ukutya okugqithisileyo kweprotheyini kunokukhokelela ekuzuzeni ubunzima njengoko iprotheni umzimba wethu ongenako ukuyisebenzisa iya kwiindawo ezigcina amafutha. Kwaye ukuba uqeqesho lwamandla, iprotheni iya kukunceda ukuba wakhe izihlunu, eziya kongeza kubunzima bakho bonke.

Ukukhula Kwezihlunu

Abaphakamisi bobunzima basebenzisa kakhulu iprotein shakes kunye nezongezelelo ukunceda ekufumaneni izihlunu. Iprotheyini powder ivuselela ukukhula kwemisipha kubantu abasebenzayo. Kuphononongo lwe-2018 kwi Ijenali yaseBritani yezoNyango lwezeMidlalo , abantu abadala abaqeqeshelwa ubunzima abathatha izongezo zeprotheyini bafumana ukwanda okukhulu kwamandla kunye nobukhulu bemisipha kwiiveki ezintandathu nje.

Ukuthintelwa kokulahleka kwemisipha

Abantu abadala abadala baye banyusa iimfuno zeprotheni. Ngenxa yokuguga, abantu abadala abadala banokufumana ukunciphisa ukutya, ukunciphisa umsebenzi womzimba kunye nokulahlekelwa kwemisipha. Ukulahleka kwemisipha kunokunyusa umngcipheko wokulimala, ngokuyinxenye ngenxa yokudala ingozi yokuwa. Uphononongo luka-2020 ngaphakathi I-Gerontology yoMfuniselo iphakamisa iprotheni ye-whey ikhusela ingozi yokuwa kunye nokulahleka kwemisipha kubantu abadala.

Uncedo

Iprotein powder ifumaneka kwiincasa ezininzi, ukusuka kwifruity ukuya kwichocolatey ukuya kwincasa engenancasa, iyenza ibeyinto eguquguqukayo kwaye kube lula ukuxutywa kukutya okuninzi. Ihamba kakuhle kwi-smoothies, isuphu, iziphuzo, iicookies, iibar zegranola, iisiriyeli ezishushu kunye ne-pancake batter.

Indlela eyaziwayo kakhulu yokusebenzisa iprotheni ye powder kukudibanisa kwi-shake okanye i-smoothie. Oku kwenza kube lula ukutya ekuhambeni.

Zininzi izinto

Ubuninzi bokutya okukhethekileyo kunye nokwaliwa kokutya namhlanje kunyuse imfuno yokutya okulungeleyo ukutya. Unokulandela indlela yokuphila ye-vegan kwaye ufuna i-vegan protein powder. Unokufuna ukulawula ukutya kwakho kwekhabhohayidrethi kwaye ufuna iprotein ephantsi ye-carbohydrate. Ngaba uyafuna ukomeleza impilo yolusu lwakho? Mhlawumbi a i-collagen protein powder yeyakho. Ingaba ulandela ukutya okune-carb ephantsi, ukutya okusekelwe kwisityalo okanye i-gluten-free, kukho iprotheni yomgubo okhoyo ukukunceda ufikelele kwiinjongo zakho zempilo.

Iingxaki zeProtein Powder

Ungcoliseko olunokwenzeka

Umbutho ongenzi ngeniso obizwa ngokuba yi Iprojekthi yeleyibhile ecocekileyo yaphanda imixholo ye-134 yomgubo weprotheyini ethengiswa kakhulu. Iziphumo zibonise ukuba i-75% yeeprotheyini ze powders abayivavanyayo iqulethe inqanaba elithile lelothe, kwaye i-55% yavavanywa i-BPA. Uphononongo lukwafumanise amanqanaba emercury, arsenic kunye necadmium.

Ukubanakho kokuThatha iProtheyini egqithisileyo

Ukutya izixa eziphezulu zeprotheyini ixesha elongeziweyo linokubangela iziphumo ezininzi zempilo. Ngokomzekelo, ukutya iiprotheyini ezininzi kunokubeka uxinzelelo olungeyomfuneko kwizintso zakho, nto leyo edala indawo eneasidi. Oku kungakwandisa isidingo sakho sokuchama; kunokubangela iingxaki emathanjeni nasesibindini.

Xa abantu besandisa iiprotheyini zabo, bahlala behlisa umthamo wabo wecarbohydrates. Oku kunako kukushiya uziva udiniwe kwaye ungakwazi ukugxila . Isenokukushiya uqunjelwe njengoko ii-carbs ezimbalwa zithetha ukutya okuziinkozo okumbalwa kunye nezondlo, kubandakanya ifayibha. Kwaye ifayibha iyimfuneko ukugcina izinto zihamba ngamathumbu akho.

Iindleko

Umgangatho ophezulu weprotein powders unokubiza kakhulu ukuthenga xa kuthelekiswa neeprotheni zokutya okupheleleyo. Umzekelo, ungabhatala naphi na phakathi kwe $0.42-$2.90 nge-ounce nganye yeprotein powder. Kodwa unokufumana i-tofu eneprotheyini eninzi kwivenkile yokutya malunga ne-0.18 yeedola nganye.

Yintoni omawuyijonge kwiProtein Powder

Iqela lesithathu livavanyiwe

Nangona inokuba yinto emangalisayo, i Ulawulo lokutya kunye neziyobisi (FDA) ayihlalutyi umxholo weprotein powders. Kodwa ngokutsho kophononongo luka-2019 Iingxelo zangoku zoNyango lwezeMidlalo , eminye imibutho yenza uvavanyo lomntu wesithathu weemveliso.

I Isiseko seSizwe soGutyulo (NSF) ngomnye wale mibutho. I-NSF ibonelela ngovavanyo lomntu wesithathu kwizongezo zokutya ezifana nomgubo weprotheyini ukuqinisekisa ukhuseleko, umgangatho kunye neziqulatho zazo zifikelela kwinqanaba elithile lemigangatho.

Kungcono ukhethe umgubo weprotheyini oye wadlula kuvavanyo lomntu wesithathu ukuqinisekisa ukuba imveliso yile nto ithi iyiyo umenzi. Uyakwazi ukubona ukuba iprotein powder yi-NSF-certified ngokujonga uphawu lwe-NSF eluhlaza okwesibhakabhaka nomhlophe kwi-package yemveliso.

Uhlobo lweProtheyini

Ukukhetha uhlobo olungcono lweprotheyini, qwalasela iinjongo zakho. Ukuba uzama ukongeza ubunzima bemisipha kunye namandla, unokufuna ukuzama iprotheni ye-whey. Okanye ukuba ujonge ku yongeza ifayibha kwisidlo sakho , unokucinga ngokusebenzisa i-hemp protein powder.

Uhlobo lweSweetener

Ungafumana iiprotein powders ezenziwe ngeentlobo ezahlukeneyo zezithako ezisetyenziselwa ukunambitha incasa yazo. Ezinye zenziwa switi ngeziselo ezinxilisayo ezineswekile okanye izimuncumuncu ezenziweyo.

Kungcono ukhethe umgubo weprotheyini oneswekile encinci okanye engenaswekile eyongeziweyo kwaye akukho ziswiti ezenziweyo. Cinga ngabo basebenzisa izimuncumuncu zendalo ezifana ne-stevia okanye iziqhamo zemonki. Ukuba une-irritable bowel syndrome (IBS) , zikhwebule kwezo zifakwe switi ngeziselo ezinxilisayo ezineswekile, njengoko zinokuwonakalisa amathumbu akho.

Ezinye Izithako

Yenza uphando lwakho ukukunceda ukhethe iindlela ezikhuselekileyo kwaye unqande izongezo eziyingozi kwiprotheyini engumgubo. Jonga izifundo, njengophononongo luka-2020 Iingxelo zeToxicology oko kuchaza zombini iProjekthi ecocekileyo yeLeyibhile isifundo, kunye nophando oluvela kwiiNgxelo zoMthengi eziye zavavanya iiprotheyini zepowder kwimixholo yazo-kuquka isinyithi esinzima.

Uluhlu lweProtheyini ephezulu yokutya

Kubantu abasempilweni abaneminyaka eyi-19 nangaphezulu, i 2020-2025 Izikhokelo zokutya zabantu baseMelika incoma i-46 grams yeprotheyini kubasetyhini kunye ne-56 grams yamadoda. Iiprotheyini iingcebiso zingatshintsha ngokusekelwe kwinqanaba lomsebenzi, iinjongo zempilo kunye nokuguga. Ngokuxhomekeke kwiimfuno zakho zomntu ngamnye kunye neenjongo zempilo, izongezelelo zeprotheyini yomgubo zinokukunceda okanye zingakuncedi.

Indlela yokuqala kwisondlo kukufumana impilo epheleleyo ngokutya okupheleleyo. Ukutya okuninzi okuneprotheyini ephezulu kunokukunceda ukuba uhlangabezane neemfuno zakho zeprotheyini. Nanga amanani eegram zeprotheyini kukutya okuninzi, ngokwe-USDA:

Umgca ongezantsi

Ke, ngaba iprotein powder isempilweni? Ewe, ukuba yimveliso evavanyiweyo yomntu wesithathu eneswekile encinci kunye nokungabinazo izongezo eziyingozi. Iiprotheyini zomgubo zinokungena kwiipateni ezininzi zokutya kwaye zikuncede ufezekise iinjongo zakho zempilo. Khawukhumbule-iprotheyini yomgubo isondlo sokutya. Oku kuthetha ukuba kwandisa ukutya kwakho. Qiniseka ukuba uyatya iiprotheni zokutya okupheleleyo njengenxalenye yokutya okunempilo kuqala.

Iclaloria Calculator

.42-.90 nge-ounce nganye yeprotein powder. Kodwa unokufumana i-tofu eneprotheyini eninzi kwivenkile yokutya malunga ne-0.18 yeedola nganye.

Yintoni omawuyijonge kwiProtein Powder

Iqela lesithathu livavanyiwe

Nangona inokuba yinto emangalisayo, i Ulawulo lokutya kunye neziyobisi (FDA) ayihlalutyi umxholo weprotein powders. Kodwa ngokutsho kophononongo luka-2019 Iingxelo zangoku zoNyango lwezeMidlalo , eminye imibutho yenza uvavanyo lomntu wesithathu weemveliso.

I Isiseko seSizwe soGutyulo (NSF) ngomnye wale mibutho. I-NSF ibonelela ngovavanyo lomntu wesithathu kwizongezo zokutya ezifana nomgubo weprotheyini ukuqinisekisa ukhuseleko, umgangatho kunye neziqulatho zazo zifikelela kwinqanaba elithile lemigangatho.

Kungcono ukhethe umgubo weprotheyini oye wadlula kuvavanyo lomntu wesithathu ukuqinisekisa ukuba imveliso yile nto ithi iyiyo umenzi. Uyakwazi ukubona ukuba iprotein powder yi-NSF-certified ngokujonga uphawu lwe-NSF eluhlaza okwesibhakabhaka nomhlophe kwi-package yemveliso.

Uhlobo lweProtheyini

Ukukhetha uhlobo olungcono lweprotheyini, qwalasela iinjongo zakho. Ukuba uzama ukongeza ubunzima bemisipha kunye namandla, unokufuna ukuzama iprotheni ye-whey. Okanye ukuba ujonge ku yongeza ifayibha kwisidlo sakho , unokucinga ngokusebenzisa i-hemp protein powder.

Uhlobo lweSweetener

Ungafumana iiprotein powders ezenziwe ngeentlobo ezahlukeneyo zezithako ezisetyenziselwa ukunambitha incasa yazo. Ezinye zenziwa switi ngeziselo ezinxilisayo ezineswekile okanye izimuncumuncu ezenziweyo.

Kungcono ukhethe umgubo weprotheyini oneswekile encinci okanye engenaswekile eyongeziweyo kwaye akukho ziswiti ezenziweyo. Cinga ngabo basebenzisa izimuncumuncu zendalo ezifana ne-stevia okanye iziqhamo zemonki. Ukuba une-irritable bowel syndrome (IBS) , zikhwebule kwezo zifakwe switi ngeziselo ezinxilisayo ezineswekile, njengoko zinokuwonakalisa amathumbu akho.

Inyama yenkomo kaMcdonald ivela kweliphi ilizwe

Ezinye Izithako

Yenza uphando lwakho ukukunceda ukhethe iindlela ezikhuselekileyo kwaye unqande izongezo eziyingozi kwiprotheyini engumgubo. Jonga izifundo, njengophononongo luka-2020 Iingxelo zeToxicology oko kuchaza zombini iProjekthi ecocekileyo yeLeyibhile isifundo, kunye nophando oluvela kwiiNgxelo zoMthengi eziye zavavanya iiprotheyini zepowder kwimixholo yazo-kuquka isinyithi esinzima.

Uluhlu lweProtheyini ephezulu yokutya

Kubantu abasempilweni abaneminyaka eyi-19 nangaphezulu, i 2020-2025 Izikhokelo zokutya zabantu baseMelika incoma i-46 grams yeprotheyini kubasetyhini kunye ne-56 grams yamadoda. Iiprotheyini iingcebiso zingatshintsha ngokusekelwe kwinqanaba lomsebenzi, iinjongo zempilo kunye nokuguga. Ngokuxhomekeke kwiimfuno zakho zomntu ngamnye kunye neenjongo zempilo, izongezelelo zeprotheyini yomgubo zinokukunceda okanye zingakuncedi.

Indlela yokuqala kwisondlo kukufumana impilo epheleleyo ngokutya okupheleleyo. Ukutya okuninzi okuneprotheyini ephezulu kunokukunceda ukuba uhlangabezane neemfuno zakho zeprotheyini. Nanga amanani eegram zeprotheyini kukutya okuninzi, ngokwe-USDA:

Umgca ongezantsi

Ke, ngaba iprotein powder isempilweni? Ewe, ukuba yimveliso evavanyiweyo yomntu wesithathu eneswekile encinci kunye nokungabinazo izongezo eziyingozi. Iiprotheyini zomgubo zinokungena kwiipateni ezininzi zokutya kwaye zikuncede ufezekise iinjongo zakho zempilo. Khawukhumbule-iprotheyini yomgubo isondlo sokutya. Oku kuthetha ukuba kwandisa ukutya kwakho. Qiniseka ukuba uyatya iiprotheni zokutya okupheleleyo njengenxalenye yokutya okunempilo kuqala.

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