ʻO nā ʻano protein i ka meaʻai haʻuki

Koho i ke koho ʻana i kahi lulu protein. Hāʻawi ka mākeke i kahi ākea o nā huahana like ʻole. Hōʻike kēlā me kēia mea hana i nā pono o kā lākou protein a hūnā hūnā i nā mea maikaʻi ʻole. A ʻo kahi hopena, koho nā ʻōlapa i nā mea maka hewa no kā lākou papaʻai hānai, a emi ka hana.

He aha nā ʻano protein i makemake nui ʻia i kēia manawa ma ka mākeke a ʻo wai ke kumu protein i kūpono iā ʻoe? E ʻike ʻoe i nā pane kikoʻī i kēia mau nīnau i ka ʻatikala.

ʻIke laulā

ʻO ka ʻike kumu o nā protein i ʻike ʻia i kēlā me kēia ʻaleʻa. Eia nō naʻe, ʻaʻole hiki i nā ʻōlapa a pau ke hoʻoholo i ke ʻano o ka protein i kūpono no lākou no ka hoʻoponopono ʻana i kekahi pilikia.

E hoʻokaʻawale kāua i nā pahuhopu o nā mea haʻuki:

• kahi pae o ka nui lepo;
• kahi pae o ka upena;
• hoʻonui i nā hōʻailona ikaika;
• hoʻonui i ka ikaika hana;
• hoʻoliʻiliʻi a hoʻomaloʻo.

Eia nō naʻe, e hoʻomanaʻo ʻaʻole kēia nā pahuhopu āpau e hele ai ka poʻe i ka hale hoʻoikaika kino, a ʻoi aku i nā kikowaena CrossFit. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o nā kumu a me nā pahuhopu.

No ka hoʻoholo ʻana i nā protein i kūpono no kekahi kumu, hoʻokaʻawale ʻia lākou e like me nā mea nui.

• Manawa omo. Hoʻoholo i ka wikiwiki o ka wāwahi ʻia o kēia a i ʻole ia ʻano protein i loko o nā amino acid maʻalahi, a no laila, hoʻomaka wikiwiki nā hana hoʻōla anabolic. Hiki i nā proteins wikiwiki loa ke hoʻololi i nā amino acid. Hoʻolālā nā mea lohi, i mea ʻē aʻe, e hānai i ke kino a puni ka lā a hoʻemi i ka catabolism holoʻokoʻa.

Kaha: ʻo ka hope hiki wale nō inā lawa ka ikehu o ke kino e synthesize i nā amino acid. Inā ʻole, e wāwahi ʻia ka protein lohi i ka ikehu maʻalahi loa a hana i ka hana o nā huehue lōʻihi, a ʻoiai me ka hoʻokuʻu ʻia ʻana o nā waikawa pono ʻole, kahi e wikiwiki ai i ka metabolism a hana i kahi manaʻo nui o ka wī.

• ʻAikika ʻAkona pili. Hoʻopiha a piha ʻole paha ka ʻikepili amino acid. Inā pau ka pili o ka amino acid, kapa ʻia ka protein he mea paʻakikī. ʻO kēia ʻano protein e ʻae iā ʻoe e hānai piha i ke kino me nā mea pono āpau no ka holomua, akā loaʻa kāna drawbacks. I ka manawa like, inā ʻaʻole i hoʻopiha ka ʻaoʻao amino acid, nānā nui ʻia i ka hana kūloko a me ke kaulike o nā amino acid. ʻAe kēia iā ʻoe e hoʻomaopopo i ka nalo o ke kino a hoʻohui iā ia mai ka meaʻai maoli.
• Haawe ma ka digestive tract. Ironically, hydrolyzed protein, i hoʻolālā ʻia no ka lawe koke ʻana i kahi manawa koke, ʻaʻole maikaʻi ia. Kaukaʻi ʻia i ke ʻano o nā mea maka e hiki mai ana, hiki iā ia ke hoʻonāukiuki i ka ʻōpū o ka gastrointestinal, kahi e hoʻoikaika ai iā ʻoe e hānai hou iā ia me nā mea loaʻa a me nā meaʻai maoli, a ʻaʻole paha e komo i nā kaʻina hana digestion āpau, e komo koke i ke kahe o ke kahe ma o ke ake a me nā puʻupaʻa.

ʻO ia wale nō ke koho ʻia i kahi protein.

Ka mea e koho ai

E nānā i nā ʻano nui o ka protein i ka moʻomeheu hoʻoikaika kino o kēia au. E hana i kēia, paipai mākou iā ʻoe e heluhelu i ka pākaukau. Ke hoʻohana nei ia, e koho koke ʻoe i nā hui protein e pono ai no ʻoe wale nō a aʻo pehea e hana ai kēia a i kēlā ʻano ʻano protein maka maka.

I ka ʻoiaʻiʻo, aia kahi nui o nā hybrids a me nā kumu protein ʻē aʻe ma ka mākeke. I kēia mau lā, ua lilo i mea makemake nui ʻia nā protein mushroom, kahi i kūʻai wale ʻia ma ʻAmelika Hui Pū ʻIa.

Aia kekahi mau proteins maka ʻole i kapa ʻole ʻia ʻo "protein", no ka laʻana, ka hū a ka mea hana pia, i hoʻohana ʻino ʻia e nā bodybuilders mai ka wanaʻao o ka makahiki gula. Eia naʻe, ʻaʻole maʻalahi no ka mea kipa malihini i kahi kikowaena hoʻoikaika kino e kūʻai iā lākou. Hoʻohui ʻia, nui nā kumu i hoʻopilikia i ka asimilation piha o ka protein mai kēia mau mea maka.

ʻO nā mea hou aʻe ma Whey Protein

Pūnaewele Protein:

• Puna: whey maloʻo.
• ʻImona waikawa pili: aia kekahi mau amino acid pono.
• ʻO ka hana nui: pani i ka puka aniani o ka protein ma hope o ka hoʻomaʻamaʻa.
• Ka māmā māmā: kiʻekiʻe loa.
• Kāki: ʻano haʻahaʻa.
• Hoʻouka ma ka gastrointestinal tract: ʻano haʻahaʻa.
• Ka hoʻokōʻana: kekahi o nā ʻoi loa.

ʻO ka protein Whey kahi ʻano hoʻoikaika kino. ʻO kona wikiwiki omo nui loa i mea maʻalahi. Hāʻawi iā ʻoe e pani i nā kaʻina hana catabolic a hoʻoulu i nā kaʻina anabolic kokoke koke ma hope o ka pau ʻana o ka hana. Akā ʻo ka mea nui ka uku. ʻO ia kekahi o nā kumu waiwai makepono loa o ka protein kūpono.

© thaiprayboy - stock.adobe.com

ʻO nā mea hou aʻe e pili ana i ka casein

Pūnaewele Protein:

• Puna: hydrolyzed protein mai ka curd nuipa.
• ʻImona waikawa pili: aia kekahi mau amino acid pono.
• ʻO ka hana nui: hana maʻalahi paʻakikī o ka hana hoʻolōʻihi me nā amino acid pono.
• Ka māmā māmā: haʻahaʻa loa.
• Kāki: ʻo kekahi o nā ʻano protein o ke kumu kūʻai no ka loaʻa nui.
• Hoʻouka ma ka gastrointestinal tract: ukana i ka mana gastrointestinal loa ikaika. Hiki i ka paʻa paʻa a me nā hana ʻē aʻe o ka ʻōnaehana digestive.
• Ka hoʻokōʻana: inā hoʻohana hewa ʻia, ʻole. Ke hoʻohana pololei ʻia, hoʻopau loa ia i nā kaʻina hana catabolic i ka hui pū me nā huahana meaʻai haʻuki ʻē aʻe.

E like me ka protein whey, manaʻo ʻia ʻo ia kekahi o nā hana maʻamau o ka mālama ʻana i ka synthesite mau o ka protein muscle hou. Ma muli o kona ʻano, lawe ʻia ia i ka pō, ke hiki ʻole i ka ʻōnaehana digestive ke hana me ka piha - hemo iki ka casein, hānai i nā mea āpau i ka pō.

Waiū pono-pono

Pūnaewele Protein:

• Puna: waiū maka
• ʻImona waikawa pili: aia kekahi mau amino acid pono.
• ʻO ka hana nui: pani i ka puka aniani o ka protein ma hope o ka hoʻomaʻamaʻa.
• Ka māmā māmā: haʻahaʻa loa.
• Kāki: ʻano haʻahaʻa.
• Hoʻouka ma ka gastrointestinal tract: kiʻekiʻe. Hiki i ka paʻa paʻa a me nā hana ʻē aʻe o ka ʻōnaehana digestive.
• Ka hoʻokōʻana: haʻahaʻa haʻahaʻa.

ʻO kahi mana haʻahaʻa o ka protein whey. ʻAʻole pālahalaha ʻia ia ma muli o ka nui o ka ukana ma ka digestive tract a me ke kū ʻana o ka lactose, ka mea e kaupalena ana i ka lawe ʻana o ka protein i 60 g i kēlā me kēia lā. Loaʻa iā ia kahi profile amino acid ākea.

Hoʻokaʻawale Soy

Pūnaewele Protein:

• Puna: ʻāpana hydryyy substrate.
• ʻImona waikawa pili: piha ʻole. Koi ʻia i nā meaʻai hou aʻe mai ka meaʻai nui.
• ʻO ka hana nui: ʻO ka meaʻai amino acid no nā mea pāʻani i hoʻopau ʻole i kaʻiʻo a me nā huahana waiū. Ka hanauna o nā phytoestrogens no nā wahine, e hōʻalo nei i nā pilikia e pili ana i nā loli i ka pōʻai hormonal.
• Ka māmā māmā: haʻahaʻa loa.
• Kāki: ʻano haʻahaʻa.
• Hoʻouka ma ka gastrointestinal tract: koʻikoʻi. Hiki i ka paʻa paʻa a me nā hana ʻē aʻe o ka ʻōnaehana digestive.
• Ka hoʻokōʻana: haʻahaʻa haʻahaʻa.

ʻO ka hoʻāʻo mua e hana i ka protein protein maikaʻi loa. Me ke kūʻai kūpono, e uku ia he ʻumi mau manawa ma mua o ka protein whey. ʻAʻole like me ka protein soy maʻamau, ʻaneʻane nele loa ka soy isolate i nā phytoestrogens, akā ke nīnau ʻia nei ka waiwai no nā ʻaleʻa ikaika.

Huamoa paʻakikī

Pūnaewele Protein:

• Puna: pauka hua manu.
• ʻImona waikawa pili: hoʻopihapiha piha waikawa amino. Aia nā mea nui a me nā mea amino pono āpau no ka ulu ʻana o ka mea haʻuki.
• ʻO ka hana nui: hana maʻalahi paʻakikī o ka hana hoʻolōʻihi me nā amino acid pono.
• Ka māmā māmā: haʻahaʻa loa.
• Kāki: kekahi o nā proteins pipiʻi loa.
• Hoʻouka ma ka gastrointestinal tract: kiʻekiʻe. Hiki i ka paʻa ʻana a me nā hana ʻē aʻe o ka ʻōnaehana digestive
• Ka hoʻokōʻana: ka mea kiʻekiʻe loa.

Ma kahi kokoke i nā protein i hana ʻia mai ka pauka hua manu. Loaʻa iā ia nā amino acid āpau e pono ai no ka ulu ʻana. ʻO ka drawback wale nō ka hopena ʻaoʻao i ke ʻano o ka paʻa paʻa, kahi hiki ʻole ke pale ʻia me ka hoʻohana mau.

Hydrolyzate - ʻoi aku ka liʻiliʻi

Pūnaewele Protein:

• Puna: ʻike ʻole ʻia.
• ʻImona waikawa pili: piha ʻole. ʻO ka hanauna o nā phytoestrogens no nā wahine e hōʻalo i nā pilikia e pili ana i nā loli i ka pōʻai hormonal.
• Ka māmā māmā: ʻokoʻa e pili ana i ka maikaʻi o nā mea maka
• Kāki: ʻano haʻahaʻa.
• Haawe ma ka digestive tract: kiʻekiʻe. ʻO ka paʻa paʻa ʻana a me nā hana ʻē aʻe o ka ʻōnaehana digestive.
• Ka hoʻokōʻana: haʻahaʻa haʻahaʻa.

ʻO Protein hydrolyzate kahi huahana lāʻau i makemake nui ʻia i nā makahiki i hala aku nei. I loko o kēia manawa, ʻo ia kekahi o nā kumu waiwai nui o ka protein. Eia naʻe, ma hope ua hoʻololi ʻia ma muli o ka hydration piha o ka protein, ʻaʻole hiki ke hoʻoholo i kāna mea hana mua, ʻoiai kekahi o nā amino acid, ma lalo o ka mana o ia hydration, ua nalowale i kā lākou mau ʻāpana maoli, kahi i aneane pau loa i kā lākou waiwai no ka mea haʻuki.

Pūmua multicomponent

Pūnaewele Protein:

• Puna: ʻokoʻa e like me nā mea e hiki mai ana.
• ʻImona waikawa pili: aia kekahi mau amino acid pono.
• ʻO ka hana nui: pani ʻana i ka puka aniani o ke protein ma hope o ka hoʻoikaika kino
• Ka māmā māmā: ʻokoʻa e like me nā mea e hiki mai ana.
• Kāki: ʻokoʻa e like me nā mea e hiki mai ana.
• Hoʻouka ma ka gastrointestinal tract: pili i ka haku mele.
• Ka hoʻokōʻana: hilinaʻi ʻia i nā mea e komo mai ana.

ʻO ka maʻamau he substrate paʻakikī ia, pono e hoʻopili i nā mea maikaʻi o kēlā me kēia protein, e hoʻoliʻiliʻi i nā mea maikaʻi ʻole. Kūpono ke kūʻai ʻana mai nā mea hana i hilinaʻi wale ʻia.

Ka hopena

I kēia manawa ʻike ʻoe i nā ʻano protein a me nā mea e kūpono ai lākou. A ʻo ka mea nui, pehea e hoʻohana ai i nā keu pono o kekahi ʻano protein i loaʻa kāu pahuhopu.

Eia naʻe, mai poina i ka ʻike nui o ka haʻuki ikaika. No ka nui o ka mea āu e hana ai i nā protein protein shakes:

1. E hōʻoia i ka hapa nui o kāu protein mai nā meaʻai maoli.
2. Mai hoʻopau i ka protein. ʻOiai ʻo ka protein maikaʻi ke hiki ke kanu i kāu ʻōnaehana urinary a me nā puʻupaʻa, e hōʻemi nui ana i ka hauʻoli o ka hiki ʻana i kāu mau pahuhopu.

A mai poina e pili ana i ke kaulike o ka ikehu, i hoʻokō ʻia e ka nui o nā caloriu.

E nānā i ka wikiō: Mere sune sune pair (Mei 2025).