Micah Stanley
Li-protein shakes li tumme ho feta leha e le neng pele. Ebang ke ho khothalletsa ho haha mesifa, ho theola boima ba 'mele ka potlako, ho tsosolosa ka mor'a ho kula, kapa feela e le tlatsetso ea lijo - hoo e batlang e le motho e mong le e mong a ka fumana lebaka la ho tšoara protheine e sisinyehang ho tloha joale. Re hlahisa li-protein tsa vegan tse phetseng hantle ka litlolo tse ngata tse monate.
Liprotheine li sisinyeha - hangata ke vegan, hangata ha li phetse hantle
Hangata li-protein shakes li tsoakoa lapeng. U reka phofo ea protheine, eketsa metsi, lero, kapa (vegan) lebese - 'me ho sisinyeha ha protheine e potlakileng ho se ho loketse.
Li-protein tse tloaelehileng hangata li na le motsoako oa liprotheine tsa liphoofolo. E mong o bala lethathamong la metsoako mohlala B. calcium caseinate, whey protein concentrate, milk protein isolate, whey protein hydrolysate, le lehe le lesoeu phofo. Mefuta ea pele e mene ea protheine kaofela e tsoa lebeseng la khomo, ea morao e tsoa maheng a likhoho. Ka linako tse ling metsoako ea liprotheine e na le protheine ea soya e arohaneng ho phaella ho liprotheine tsa liphoofolo.
Kaha ha ho mohla ho buuoang ka soya ea tlhaho, motho a ka nahana hore ke soya e tloaelehileng, e ka 'nang ea e-ba soya e fetotsoeng ka liphatsa tsa lefutso.
Ho boetse ho na le li-emulsifiers (haholo-holo soy lecithin - hape e seng ea manyolo), litatso, li-thickeners, sweeteners (aspartame, sodium cyclamate, saccharin, sucralose, acesulfame-K), le livithamini tsa maiketsetso.
Liprotheine tsa Vegan li sisinyeha: Protheine ea Whey ha e sa hlokahala
Haeba qetellong u fumana semela se thehiloeng ho limela, ke hore, protheine ea vegan, hangata e na le li-protein tsa soya (eseng organic, ehlile). Leha ho le joalo, ho sa le joalo, ho boetse ho na le li-powder tse ling tse ngata tsa meroho, tse kang raese kapa pea protein powder, tseo ka bobeli li nang le protheine e phahameng ea bonyane karolo ea 80 lekholong, empa hape le boleng bo phahameng ba likokoana-hloko.
Ea ho qetela e ka ntlafatsoa le ho feta haeba u kopanya raese le protheine ea pea ka karolelano e nepahetseng ea 7: 3, 'me chelete e nyenyane e le protheine ea pea. Ho bile ho boleloa hore boleng ba likokoana-hloko ba motsoako ona bo haufi le ba protheine ea whey.
Ka hona ha ho sa hlokahala ho sebelisa liprotheine tsa liphoofolo bakeng sa li-protein shakes. U ka khetha li-protein tse thehiloeng ho limela feela 'me u ntse u natefeloa ke litlamorao tsohle tse lakatsehang tseo u li batlang ho ts'oaroa ha protheine - kaho ea mesifa, ho nchafatsa, ho ntlafatsa phepo e nepahetseng, ho fokotsa mafura a' mele - mme sena sohle se le molemong oa liphoofolo, vegan, tikoloho le tikoloho. boleng bo botle ntle le litlatsetso tse sa batleheng.
Liprotheine tsa Vegan li sisinyeha - phello
Liphuputso ke khale li bonts'a hore u ka fihlela litlamorao tse ntle tsa bophelo bo botle ka liprotheine tsa meroho feela - tseo hangata li fetang le tsa liprotheine tsa liphoofolo.
Ka mohlala, ha ho tluoa tabeng ea ho theola boima ba 'mele, phuputso ea 2011 e bontšitse hore pea protein shake e ne e le molemo ho u thusa ho theola boima ba' mele ho feta protheine ea whey kapa protheine ea mahe.
Liphuputso tse ling li bontša hore u ka finyella ts'ebetso e tšoanang ea liatleletiki ka li-protein tsa vegan tse sisinyehang joaloka protheine ea whey - re se re tlalehile ka eona mona: mohaho oa mesifa o sebetsa ka ho phethahetseng ka lijo tsa vegan. Boithuto bo hlalositsoeng moo bo bonts'itse hore li-protein tsa vegan tse entsoeng ka protheine ea raese li lebisitse tšebetsong e tšoanang ea liatleletiki joalo ka protheine e tloaelehileng ea whey.
Ke mang ea ruang molemo ho li-protein shakes?
Mehlala ea batho ba ka ntlafatsang ts'ebetso ea bona le boiketlo ba bona habonolo ka li-protein shakes ke:
- moatlelete
- batho ba nang le khatello ea maikutlo
- Batho ba nang le tlhoko e eketsehileng ea protheine (mohlala, ba nang le lijo tse nang le protheine e tlase)
- Batho ba nang le tlhoko e eketsehileng ea limatlafatsi (tlhokeho ea limatlafatsi e eketseha maemong a mang a sithabetsang a bophelo, mohlala, ha a anyesa, linakong tsa khatello e matla ea kelello, mohlala, nakong ea ho siama)
- Batho ba latelang lijo tse nang le carb e tlase
- Batho ba batlang ho theola boima ba 'mele haeba ba le boima bo feteletseng
- Batho ba batlang ho nona haeba ba le tlase ho boima ba 'mele
- Batho ba mokhahlelong oa tsosoloso, mohlala, B. ka mor'a ho kula kapa ho ima.
Pea Protein: E loketse liprotheine tsa vegan
Protheine ea pea ke protheine ea vegan-carb e bohareng e nang le protheine e fetang liperesente tse 80 le liperesente tse 8 feela tsa lik'habohaedreite. E boetse e khanya ka maemo a phahameng a arginine a hoo e ka bang ligrama tse 7 tsa arginine ka ligrama tse 100. Ka lehlakoreng le leng, protheine ea Whey e na le ligrama tse 2 feela tsa arginine. Amino acid L-arginine e tsejoa ho ntlafatsa mamello, ho eketsa ts'ebetso le ho eketsa potency.
Protheine ea pea e boetse e fana ka maemo a phahameng a BCAA. BCAA ke li-amino acid tse hlokahalang bakeng sa ho haha mesifa.
Litekanyetso tse phahameng tsa lysine tse boletsoeng li netefatsa hore protheine ea pea e khothalletsa bophelo bo botle ba masapo, kaha lysine e eketsa ho monya ha calcium. Lysine e boetse e tšehetsa ho thehoa ha collagen, protheine ea bohlokoa bakeng sa masapo, lefufuru, letlalo le mesifa. Lysine e boetse e hlokahala ho hlahisa carnitine. Carnitine e ikarabella bakeng sa ho chesa mafura, kahoo e thusa ho theola boima ba 'mele. Mang kapa mang ea jang 20 g ea liperesente tse 80 tsa protheine ea lierekisi (mohlala, ho tsoa Maskelmän) letsatsi le letsatsi o se a koahetse tlhoko ea hae ea letsatsi le letsatsi ea lysine ka tekanyo ena ea protheine feela.
Ba sa khoneng ho mamella lihlahisoa tsa lebese kapa ba sa mamelle lactose hangata ba ke ke ba mamella liprotheine tse sisinyehang tse entsoeng ka liprotheine tsa liphoofolo. Ka lehlakoreng le leng, protheine ea pea ke hypoallergenic, ho bolelang hore ke batho ba fokolang ba nang le kulisoa.
Protheine ea pea le eona ke mohloli o babatsehang oa tšepe. Haeba u kopanya karolo e le 'ngoe ea eona ho protheine ea hau letsatsi le leng le le leng (20 - 25 g), u tla be u fumana 5 mg ea tšepe. Eo ke karolo ea boraro ea tlhokahalo ea tšepe ea basali le halofo ea tlhoko ea tšepe ea banna.
Protheine ea Raese: E loketse liprotheine tsa vegan
Protheine ea raese e boetse e fana ka liperesente tse fetang 80 tsa protheine, 'me e nang le lik'habohaedreite tse ka tlase ho karolo ea 0.5 lekholong, ke e' ngoe ea liprotheine tse nang le carb e tlase ea vegan. Maemo a arginine le BCAA protheine ea raese a tšoana kapa a phahame ho feta a protheine ea pea. Protheine ea raese ke, ka hona - joalo ka protheine ea pea - protheine e phethahetseng bakeng sa baatlelete ba matla le ba mamello.
Protheine ea raese e nkuoa e le protheine e potlakileng haholo. Ka mantsoe a mang, e kenngoa ka lebelo le mahareng. Leha ho le joalo, hoa thahasellisa hore ebe leucine ea amino acid e monngoa kapele ke protheine ea reisi ho feta kamoo e leng kateng ka whey protein. Leucine ke e 'ngoe ea li-amino acid tsa bohlokoa ka ho fetisisa tse etsang hore mesifa e sebetse ka ho toba.
Phofo ea protheine ea meroho eo u e khethileng (kapa motsoako) e kopantsoe feela le metsi, seno sa raese, kapa lero ho etsa hore protheine ea vegan e sisinyehe. Leha ho le joalo, blender ha e hlokehe, shaker e lekane, kahoo li-shakes li se li loketse ho sebelisoa kae kapa kae - sekolong, ka mor'a ho ikoetlisa, ha u ntse u hloa, u palama libaesekele, kapa kae kapa kae moo u hlokang ho sisinyeha ha protheine ea hau.
Empa e kanna eaba u ka rata ho etsa ho hong ho ikhethang ho ts'oaroa ha protheine ea hau ea letsatsi le letsatsi mme o natefeloe ke ho theha liprotheine tsa vegan joalo ka rona. Ka hona, re hlahisa litlolo tsa rona tsa hajoale bakeng sa li-vegan protein shakes, tse nang le lintho tse bohlokoa haholo.
Li-protein tsa Vegan li sisinyeha - diresepe tse ruileng ka lintho tsa bohlokoa
Ehlile, o ka sebelisa protheine e hloekileng ea raese, protheine ea pea e hloekileng, kapa li-powder tse ling tsa vegan tseo u nang le tsona lapeng ho tse latelang( diresepe, joalo ka protheine ea hemp, protheine ea almonde, kapa protheine ea lupine.
E-ba le monate le takatso ea lijo!
- Bakeng sa ho sisinyeha ha perekisi e tala, perekisi e kopantsoe le lebese la almonde le phofo ea protheine. 'Mala o motala o fana ka phofo ea algae, empa u ka boela ua e tlohela.
- Protheine smoothie e nang le matcha green tea ke ea bohle ba ratang ho raha tee ea matcha. Mona o kopanya phofo ea protheine le metsi, likomkomere, avocado, le phofo e tala ea superfood ho bomo ea 'nete ea bohlokoa.
- Phofo ea tlhaho ea raese ea raese e sebelisoa ka protheine ena e khethehileng e sisinyehang ka khale le litholoana. Ntho e ikhethang ke ho eketsoa ha khale, eo tatso ea eona e bohloko e patoang ke monokotsoai le lebese la almonde kapa raese.
- Kale e phetseng hantle e boetse e kenyelelitsoe ho phaenapole le liprotheine tsa khale. Liapole le phaenapole hammoho le phofo ea protheine e nang le vanila li etsa hore k'habeche e tala e hlahelle ka 'mala oa eona feela. U ke ke ua hlola u e latsoa.
- Bakeng sa protheine ea motheo e sisinyeha, u nka meroho e mengata e makhasi a matala (salate ea poone e latsoa hantle haholo), protheine ea lupine, e nkoang e le ea motheo, tholoana ea khetho ea hau (mohlala, phaenapole), 'me ha e le hantle metsi ho ea ho lumellana ho lakatsehang. Ebe ho na le lime e monate, letsatsi kapa tse peli tse monate (ntle le lejoe!), Le turmeric le ginger bakeng sa karolo e eketsehileng ea bophelo bo botle.
