Ingabe wenze ukukhetha okufanele mayelana ne-protein powder

Kunemikhiqizo eminingi ye-protein powder emakethe, imithombo yamaprotheni ihlukile, okuqukethwe kuhlukile, ukukhethwa kwamakhono, okulandelayo ukulandela isazi sokudla okunomsoco ukukhetha i-protein powder yezinga eliphezulu.

1. Ukuhlukaniswa nezici ze-protein powder

I-protein powder ihlukaniswa ngomthombo ikakhulukazi weprotheyini eyimpushana yezilwane (njenga: whey protein, casein protein) kanye ne-vegetable protein powder (ikakhulukazi amaprotheni e-soy) kanye ne-mix protein powder.

Impushana yamaprotheni ezilwane

Amaprotheni e-Whey kanye ne-casein ku-protein ye-powder yezilwane akhishwa obisini, futhi okuqukethwe kwamaprotheni e-whey ku-protein yobisi ku-20% kuphela, kanti okunye kuyi-casein. Uma kuqhathaniswa nokubili, amaprotheni e-whey anezinga eliphezulu lokumunca kanye nesilinganiso esingcono sama-amino acid ahlukahlukene. I-Casein i-molecule enkulu kune-whey protein, enzima kancane ukuyigayeka. Ingathuthukisa kangcono ukwakheka kwamaprotheni emisipha yomzimba.

Ngokwezinga lokucubungula nokucwengisiswa, i-whey protein powder ingahlukaniswa ibe i-concentrated whey protein powder, ehlukanisiwe whey protein powder kanye ne-hydrolyzed whey protein powder. Kunomehluko othize ekugxiliseni, ukwakheka kanye nenani lezinto ezintathu, njengoba kukhonjisiwe kuleli thebula elilandelayo.

I-powder yamaprotheni yemifino

I-powder yamaprotheni yezitshalo ngenxa yemithombo ecebile, intengo izoba eshibhile kakhulu, kodwa futhi ifaneleka ezigulini zokungezwani nobisi noma iziguli zokungabekezelelani kwe-lactose, amaprotheni avamile we-soy, amaprotheni ephizi, amaprotheni kakolweni, njll., okuyiprotheni ye-soy kuphela yekhwalithi ephezulu eprotheni yezitshalo, nayo ingamuncwa kahle futhi isetshenziswe ngumzimba womuntu, kodwa ngenxa yokunganeli okwanele, izinga lokugaywa kwe-methionine liphansi futhi izinga lokugaywa kwe-methionine liphansi, amaprotheni esilwane powder.

I-protein powder ehlanganisiwe

Imithombo yamaprotheni ye-powder exutshwe yamaprotheni ihlanganisa isilwane nesitshalo, ngokuvamile esenziwe ngeprotheni ye-soy, amaprotheni kakolweni, i-casein kanye ne-whey amaprotheni powder ukucubungula okuxubile, okwenza ngempumelelo ukuntuleka kwama-amino acid abalulekile ephrotheni yezitshalo.

Okwesibili, kukhona ikhono lokukhetha i-protein powder yekhwalithi ephezulu

1. hlola uhlu lwezithako ukuze ubone umthombo we-protein powder

Uhlu lwezithako luhlungwa ngokuqukethwe kwesithako, futhi lapho i-oda liphezulu, inani lesithako liphezulu. Kufanele sikhethe i-protein powder ene-digestibility enhle nezinga lokumunca, futhi ukwakheka okulula, kuba ngcono. Ukuhleleka kokugayeka kokudla okujwayelekile kwe-protein powder emakethe yilo: iprotein whey > casein protein > soy protein > pea protein, ngakho-ke iprotein yewhey kufanele ikhethwe.

Ukukhetha okukhethekile kwe-whey protein powder, ngokuvamile kukhetha i-concentrated whey protein powder, ngoba abantu abangabekezeleli i-lactose bangakhetha ukuhlukanisa i-whey protein powder, futhi iziguli ezinokugayeka kahle kokudla nokusebenza kokumuncwa ziyanconywa ukuba zikhethe i-hydrolyzed whey protein powder.

2. hlola ithebula lamaqiniso okudla ukuze ubone okuqukethwe kwamaprotheni

I-protein ye-protein powder yekhwalithi ephezulu kufanele ifinyelele ngaphezu kwama-80%, okungukuthi, okuqukethwe kwamaprotheni kuwo wonke ama-protein angu-100g powder kufanele afinyelele ku-80g nangaphezulu.