Ka helu helu protein - ʻo wai ka mea ʻoi aku ka maikaʻi e koho ai

I ke ʻano haʻuki, ʻike ʻia ka lōʻihi o ka pono o ka hoʻoliʻiliʻi protein i mea e wikiwiki ai i ka loaʻa ʻana o nā mākala.

Aia he nui o nā ʻano protein. Hoʻohana ʻia kēlā me kēia ʻano e nā poʻe haʻuki e hoʻokō i kekahi mau pahuhopu. Aia nā kumuʻiʻo protein i ke kumu a me ka hana o ka hana. ʻO kahi laʻana, ʻoi aku ka maikaʻi o ka protein whey no ka loaʻa ʻana o nā mākala ikaika, a ʻo ka casein ka mea kūpono loa no ka hoʻihoʻi hou ʻana i nā mākala i ka pō.

Loaʻa i nā protein nā kekelē ʻokoʻa o ka hana ʻana: concentrate, isolate and hydrolyzate.

Whey Protein

ʻO ka ʻano maʻamau o ka protein ʻo ka whey.

ʻO Whey Protein Concentrate

ʻO ia ka ʻano maʻamau o ka protein whey a no laila ka mea makemake nui ʻia. Hoʻohana ʻia ia e loaʻa ai ka nui o nā mākala, lilo i ka kaumaha a mālama i ke ʻano o ke kino maikaʻi. ʻOi i ka protein, akā ʻo ka pākēneka kiʻekiʻe hoʻi o ka momona, nā waʻā a me nā koleka o nā ʻano ʻekolu. Ma ka awelika, helu lākou no 20% o ka nui o ka huahana a i ʻole a ʻoi aku.

Kūpono ʻo Whey Protein Concentrate no ka poʻe hoʻomaka, no ka mea nui ʻole o ke alo o nā lipids a me nā kō i ka papaʻai i nā wā mua o ke aʻo ʻana. ʻO kekahi plus ka uku haʻahaʻa e pili ana i nā ʻano ʻē aʻe.

Hoʻokaʻawale ʻo Whey Protein

Hoʻomaʻamaʻa hou ʻia ka concentrate Whey protein i kahi kaʻawale. Hana ʻia e ka kānana ʻana i ka protein waiū, he huahana ia o ka hana ʻana i ka tī. ʻO ke kumukanawai kahi waiwai waiwai protein - mai 90 a 95%. Loaʻa i ka hui ka liʻiliʻi o ka momona a me nā haʻuki.

ʻO Whey Protein Hydrolyzate

ʻO ka hoʻomaʻemaʻe piha o ka protein whey mai nā haumia e alakaʻi ai i ka hoʻokumu ʻia o kahi hydrolyzate. Loaʻa nā protein wale nō - nā amino acid, nā kaulahao peptide. Manaʻo nā Nutritionists ʻaʻole ia ka mea hoʻāpono e hōʻoia i kāna kumukūʻai kiʻekiʻe. Eia naʻe, ʻo kona pōmaikaʻi aia i ka wikiwiki o ka asimilation.

Casein

Hoʻokomo mālie ʻo Casein ma mua o ka protein whey. Hiki ke ʻike ʻia kēia hiʻohiʻona hiʻohiʻona ma ke ʻano he keu pono o ke kumukanawai inā lawe ʻia ma mua o ka hiamoe. Ua hōʻike nā ʻepekema i ka wā o ka hiamoe, hana nā adrenal glands i ka cortisol, kahi hormone catabolic stress. Hana ka mea hoʻohui i nā protein o nā hunaola, hoʻopau iā lākou a hoʻemi i ka nui o nā mākala. No laila, maikaʻi nā mea hoʻopihapiha casein no ka pale ʻana i ka haʻihaʻi o ka protein i ka pō.

Pūmua soya

Hoʻolālā ʻia nā protein soy no ka poʻe me ka hemahema o ka lactase a i ʻole ka hoʻomanawanui ʻole o ka lactose. Loaʻa ka bioavailability haʻahaʻa i ka huahana ma muli o ka protein i hoʻokumu ʻia i nā mea kanu, no laila ʻoi aku ka maikaʻi no ka poʻe olakino e hāʻawi i ka makemake i kekahi ʻano o nā mea hoʻohui.

Pūmua hua manu

Loaʻa i loko o ka protein hua manu nā amino acid pono āpau a komo koke i loko o ka gastrointestinal tract. Hoʻohana ʻia no nā maʻi ʻino i nā ʻano protein ʻē aʻe. ʻO ka lalo ke kumu kūʻai kiʻekiʻe.

Pūmua waiū

Loaʻa i ka protein milk ka 80% casein a me 20% protein protein. Hoʻohana mau ʻia ka waihona ma waena o nā meaʻai, no ka mea, maikaʻi ke kāwili ma ke kāohi ʻana i ka pōloli a me ka pale ʻana i ka haki o nā peptides.

I ka manawa hea e lawe ai i nā ʻano protein?

Nā Pākuʻi Protein 14 kiʻekiʻe

Hoʻokumu ʻia nā pae protein i hōʻike ʻia i ka haku mele, ʻono, waiwai no ke kālā.

Nā hydrolysates maikaʻi loa

• ʻO Optimum Nutr's Platinum Hydro Whey waiwai i nā protein branched chain.
• Hoʻomaopopo ʻia ʻo Syntha-6 mai BSN e kahi kumukūʻai kumukūʻai a me ke kūlana kiʻekiʻe.
• Hele mai ʻo Dymatize ISO-100 i nā ʻano ʻono like ʻole.

ʻO nā mea hoʻopili casein maikaʻi loa

• Hāʻawi ka Optimum Nutrition's Gold Standard 100% Casein i ka bioavailability maikaʻi loa ma o ka hoʻoliʻiliʻi protein kiʻekiʻe.
• Kūpono ʻo Elite Casein.

ʻO nā ʻoihana whey maikaʻi loa

• Hoʻomaopopo ʻia ʻo Prostar 100% Whey Protein Ultimate Ultimate ma muli o kahi formulate kiʻekiʻe - ʻaʻohe mea hoʻopihapiha, ʻoi aku ka momona a ʻoi aku ka momona o ka momona ma mua o nā concentrates ʻē aʻe.
• Hoʻohui ʻo Scitec Nutrition 100% Whey Protein i ke kumu kūʻai kūpono a me ka ʻike protein kiʻekiʻe.
• He kumu kūʻai haʻahaʻa ka Protein Whey Protein.

Hoʻokaʻawale loa iā Whey Protein

• ʻO ka meaʻai kūpono maikaʻi loa ʻo 100% Whey Gold Standard he waiwai waiwai a me nā kumu kūʻai haʻahaʻa.
• Loaʻa iā Syn Trax Nectar ka hana kiʻekiʻe kiʻekiʻe loa.
• ʻO ISO Sensation 93 mai ka Ultimate Nutration he kiʻekiʻe i ka protein.

Nā Pākuʻi Pākuʻi ʻoi loa

• Kū ʻo Matrix e Syntrax no ka maikaʻi o ka uku a me ka hoʻohui multicomponent o ʻekolu mau protein.
• Protein 80+ mai Weider - ke kumukūʻai maikaʻi no kēlā me kēia pūʻolo.
• Hoʻohālikelike ʻia ʻo MHP's Probolic-S e kahi formation low-carbohydrate e hoʻopili ana i nā amino acid āpau.

Lākiō kumu kūʻai

ʻO nā proteins home kiʻekiʻe

ʻO kahi koho o nā protein maikaʻi loa o ka hana Lūkini.

ʻO Binasport WPC 80

Hana ʻia ʻo Binasport WPC 80 e ka hui Lūkia ʻo Binafarm. No kekahi mau makahiki o ka hana ma nā polokina, ua hoʻokō nā loea i ka maikaʻi maikaʻi loa. Hoʻohana ʻia e nā mea haʻuki ʻoihana ma Rūsia a me nā ʻāina CIS. Ua hala nā huahana i nā kaha kikoʻī kūpono e hoʻonohonoho ʻia e ka Scientific Research Institute of Physical Culture and Sports. ʻO ka maikaʻi nui o kēia protein ʻo ia ka ʻike protein kiʻekiʻe, ʻenehana hana maʻemaʻe, a me ka wikiwiki wikiwiki.

ʻO Geneticlab WHEY PRO

ʻO Geneticlab WHEY PRO - kahi huahana o ka hui kūloko Geneticlab, kū i ka lua o ka wahi i luna ma waena o nā mea hoʻohui ʻē aʻe ma muli o kāna ʻano. He waiwai olaola ko kēia protein, loaʻa nā amino acid āpau i pono no ka ulu ʻana o nā mākala. Hoʻohui ʻia, hana ʻia nā huahana me ka hoʻohana ʻana i nā ʻenehana hou me ka ʻole o ka hoʻohui ʻana i ka cellulose crystalline a me nā mea pono ʻole ʻē aʻe e hoʻohana pinepine ʻia e nā ʻoihana maikaʻi ʻole. Ua hoʻokumu ʻia ʻo Geneticlab ma 2014 ma St. Petersburg. I kēia mau lā, ua hala nā huahana o ka ʻoihana i nā hōʻoia kūʻokoʻa kūʻokoʻa.

Geon KAULAU KAULAU

Ua hoʻokumu ʻia ka hui kūloko ʻo Geon ma 2006. I ka mua, ua kia ka mea hana i ke kūʻai aku i nā mea maka no ka hana ʻana i nā lāʻau lapaʻau. Mai ka 2011, ke hana nei ka ʻoihana i kāna laina ponoʻī o nā haʻuki haʻuki. Hoʻokaʻawale ʻia nā huahana e ko lākou waiwai olaola kiʻekiʻe a me ka wikiwiki o ka digestible. ʻAʻohe i loko o ka hoʻohui nā momona a me nā haʻuki. ʻAʻole hoʻohana ka hana i ka gluten, nā kala a me nā preservatives, no laila ʻaʻole pono nā mea hoʻohui. ʻO Geon EXCELLENT WHEY e pili ana i ka noʻonoʻo.

R-Line Whey

ʻO ka hui hānai haʻuki ʻo R-Line i ka makeke mai ka makahiki 2002. Hana ʻia nā mea hoʻohui ma St. ʻO nā huahana o ke kiʻekiʻe kiʻekiʻe a me kahi ʻōnaehana hoʻonohonoho haku mele pono. Hāʻawi ʻia nā mea hana no ka hana protein e nā ʻoihana ʻē. Aia i waena o nā mea ʻoi aku ka ʻono o nā ʻono, ka wikiwiki o ka digestible, ka hoʻoliʻiliʻi kiʻekiʻe o ka protein, kahi hana palekana paʻakikī. Paipai nā kaʻi a me nā mea papaʻai i ka lawe ʻana i kahi waihona protein no ka poʻe pili i ka hana kaupaona.

Papa kiʻekiʻeUp 100% Whey

Ke hana nei ka ʻoihana ʻo LevelUp i ka meaʻai haʻuki no kekahi mau makahiki. A i kēia mau manawa āpau, aia nā huahana o ka ʻoihana i ke kūlana o nā mea hana protein maikaʻi loa. Loaʻa ka waihona i kahi ʻike amino acid maikaʻi loa, nā protein proteine ​​branched, kahi e hoʻonui ai i ka pono o ka protein i pili i ka ulu ʻana o nā mākala.

Ke kūlana kiʻekiʻe o nā mea kōkua protein no nā kumu like ʻole

Hoʻohana ʻia nā meaʻai haʻuki, i hōʻike ʻia e nā lulu protein, e nā kāne a me nā kaikamahine. ʻO ka hoʻohana ʻana o ka protein e kōkua i ka hoʻoikaika ʻana i ke kino o ka mākala, hoʻoliʻiliʻi i ka luhi a lilo i ka kaumaha.

No ka hoʻonui kaumaha no nā kāne

ʻO ka protein Whey, egg and beef protein ka mea i ʻoi aku ka maikaʻi ma ka ʻōlelo no ka hoʻonui ʻana i ka nui o nā olonā. ʻO kēia mau mea hoʻopihapiha ʻoi aku ka maikaʻi o ka momona o ke kino me nā amino acid. Me lākou pū, koi ʻia e lawe i nā protein protein lohi, ʻo ia hoʻi, ka casein. ʻO kēia ke kumu o ka nalo ʻana o kekahi puʻupuʻu muscle i ka wā hiamoe ma lalo o ka mana o cortisol, kahi hormone i hana ʻia e nā adrenal glands. Pili ka hui i ka haki ʻana o nā protein a me nā hanana physiological.

Inā pono e hoʻonui i nā mākala wale nō, koi ʻia e koho i nā mea hoʻopihapiha i loaʻa ʻole nā ​​momona, ʻo ia hoʻi, nā hydrolysates whey protein - BSN Syntha-6, Dymatize ISO-100.

ʻAʻole ʻai ka poʻe ʻaleʻa ʻoihana i nā protein soy, no ka mea, ʻoi aku ka haʻahaʻa o ko lākou hopena. Kaulana nā mea hoʻohui me ka poʻe hoʻomanawanui ʻole i ka lactose.

No ka hoʻonui wikiwiki ʻana i ka nui o nā mākala, paipai ʻia nā kāne e hoʻohana i kahi mea loaʻa, ʻo ia hoʻi ʻaʻole ʻo ka protein wale nō, akā ʻo nā haʻuki pū kekahi. Hoʻoikaika ka Sugars i ka hana ʻana o ka insulin e ka pancreas. ʻAʻole wikiwiki kēia hopena i ka haki ʻana o nā haʻuki, akā hoʻonui pū i ka lawe ʻana o nā meaola i nā aʻa, me nā mākala. Ma muli o ke kiʻekiʻe o ka ʻike calorie o ka mea loaʻa, pono e ʻaelike me ka mea aʻo. Ma ke ʻano he rula, aʻoaʻo wale ka poʻe lahilahi e lawe iā lākou. No kēlā mau mea pili i ka momona, ʻoi aku ka maikaʻi ke kāpae i kēia mau mea hoʻopiha.

No nā kaikamahine no ka pohō wikiwiki

I mea e lilo ai nā paona keu, aʻoaʻo ka poʻe nutrisy i ke kūʻai ʻana i nā lūlū protein i loaʻa nā lipids a me nā kō i hiki, e like me Dymatize ISO-100 Hydrolyzate a i ʻole Syn Trax Nectar Isolate.

ʻO ka hoʻohana ʻana i ka protein no ka pohō kaumaha he ala kūpono ia e hemo ai i nā paona keu. Kū'ē i ke kua o ka hoʻoikaika kino a me ka lako o nā amino acid pono, hoʻoikaika ʻia nā mākala a puhi ʻia nā hale kūʻai momona. Manaʻo ʻia ʻo Whey protein ka mea pono kūpono no nā kaikamahine. Hiki iā ʻoe ke hoʻohana i ka casein a me ka protein soy, akā i kēia hihia, e emi ka ikaika o ka pohō kaumaha.

ʻO ke ʻano o ka hoʻohana a me ka nui o ka protein i pili i nā ʻano pākahi o ke kino, no laila, no nā hopena maikaʻi loa, paipai ʻia e nīnau i kahi kauka.

Nā moʻolelo pili i ka hoʻomanawanui ʻole ʻana i ka lactose

Hoʻokumu ʻia ka hoʻomanawanui ʻole ʻana o ka lactose e ka hoʻoliʻiliʻi o ka hana a i ʻole ka hana ʻana o ka lactase enzyme, a me ka lawa ʻole o ka lawe ʻana o ka mea waiū. Mai ka hānau ʻana, hana kahi kanaka i kahi ʻenemema i hoʻolālā ʻia e wāwahi i nā mea waiū. Me ka makahiki, hoʻēmi nui ka hūnā ʻana o ka lactase, ma muli o ka hopena, i ka wā ʻelemakule, ʻaʻole hiki i ka poʻe ʻelemākule ke hoʻopau i ka nui o nā huahana waiū ma muli o ke ʻano o nā ʻōuli maikaʻi ʻole o ka dispeptic.

Hoʻomaopopo ʻia nā hoʻohaunaele i ka hana a i ʻole ka hana ʻana o ka enzyme e nā maʻi kūlohelohe. Hoʻomaopopo pū ʻia ka hypolactasia lua, e ulu kūʻē ana i ke kumu o kahi maʻi me ka hōʻino ʻia o ka mucosa ʻōpū.

Loaʻa ka lactose i ka wai o ka waiū, ʻo ia hoʻi ʻaʻole weliweli ka hapa nui o nā huahana protein no ka poʻe i kū i ka pilikia o ka lawa ʻole o ka hana ʻana o ka enzyme. Eia nō naʻe, i ka hihia o ka hoʻomanawanui ʻole maoli, ʻo nā lactose ke kumu o ka nausea, bloating, a me ka diarrhea i ka mea maʻi. E aʻo pono kēlā poʻe i ka hoʻohui ʻana o ka meaʻai haʻuki.

Hana ka hapa nui o nā mea hana i nā huahana loea i hoʻolālā ʻia no ka poʻe me hypolactasia:

• Hoʻokaʻawale iā Max Max Iso Kūlohelohe, Whey Maʻemaʻe, nona nā ʻākea lactase;
• Optimum Platinum Hydrowhey hydrolyzate;
• hua keʻokeʻo Healthy 'N Fit 100% Huamoa Pūnaewele;
• soy kumukanawai Advanced Soy Protein mai Universal Nutr.

Pehea e hoʻololi ai i ka protein

Aia kekahi mau meaʻai e hiki ke pani i ka hoʻohana ʻana o nā protein supplement:

1. ʻO ka mea mua, he mau hua moa kēia, i loaʻa nā amino acid a pau e pono ai. Inā pono i kahi mea haʻuki e loaʻa wale ka nui o nā mākala, koi ʻia e ʻai wale i ka ʻāpana protein o ka huahana, ʻoiai he nui nā momona i ka yolk.
2. ʻO kahi pani kūpono no nā mea hoʻohui biolo artificial he pipi. Loaʻa iā ia kahi protein protein kiʻekiʻe me kahi momona momona. Akā aʻoaʻo ka poʻe ʻai pono puaʻa a me ka hipa e kāpae i kā lākou papaʻai ma muli o ka momona momona.
3. ʻO nā huahana waiū kahi pani kūpono no ka hānai haʻuki maikaʻi. ʻOi aku ka makemake o nā bodybuilders i ka waiū a me ka tī tī.

ʻO ka hemahema wale nō i nā meaʻai kūlohelohe e pono ai ʻoe e ʻai i nā mea he nui aku ma mua o kahi protein protein e kiʻi i ka nui o nā protein. A ʻo kēia, e koi ana i nā hoʻoikaika iā ʻoe iho.

ʻO ka puka aniani Protein a me protein-carbohydrate

I ke bodybuilding, pālahalaha kahi kuhiakau e ʻike ʻia ka puka aniani o ka protein-carbohydrate i ka hapalua hola mua a i ʻole ka hola ma hope o ke aʻo ʻana. ʻO kēia kahi mokuʻāina, hōʻike ʻia e ka loli i ka papa maʻamau o nā hana metabolic - piʻi nui ka pono o ka protein a me nā momona, ʻoiai ʻo ka lawe ʻana i kēia mau mea e alakaʻi i kahi ulu wikiwiki o nā mākala a me ka ʻole o ka waiho ʻana o ka momona. ʻAʻole i hōʻoia ʻia ke kuhiakau, akā hoʻohana nā ʻōlapa i kēia wā ma ka ʻai ʻana i ka meaʻai haʻuki ma mua a ma hope o ke aʻo ʻana.

E nānā i ka wikiō: Lean Dean Meal Replacement (Iulai 2025).