Micah Stanley
Iiprotein shakes zithandwa kakhulu kunangaphambili. Ingaba ukukhuthaza ukwakhiwa kwemisipha, ukunciphisa umzimba ngokukhawuleza, ukuvuselela emva kokugula, okanye nje njengesongezelelo sokutya - phantse wonke umntu unokufumana isizathu sokubamba iprotheni yokugubha ukususela ngoku. Sibonisa iprotein ye-vegan enempilo kunye neendlela ezininzi zokupheka ezimnandi.
Iiprotheyini ziyashukuma - kunqabile ukuba zibe vegan, kunqabile ukuba zibe sempilweni
Iiprotein shakes zidla ngokuxutywa ekhaya. Uthenga umgubo weprotheni, wongeza amanzi, ijusi, okanye (i-vegan) ubisi - kunye neprotheyini ekhawulezayo yokugubha ilungile.
Iiprotheyini eziqhelekileyo zixutywa ngumxube weprotheyini yezilwanyana. Omnye ufunda kuluhlu lwezithako umzekelo B. calcium caseinate, whey protein concentrate, milk protein isolate, whey protein hydrolysate, kunye nomgubo omhlophe weqanda. Iintlobo ezine zokuqala zeprotheyini ziphuma kubisi lwenkomo, ezi ziphuma kumaqanda enkukhu. Ngamanye amaxesha imixube yeprotheyini iqulethe iprotheni ye-soy yodwa ngaphezu kweeprotheni zezilwanyana.
Kuba phantse akukho nto ibhekiselele kwisoya yendalo, umntu unokucinga ukuba yisoya eqhelekileyo, enokuthi iguqulwe ngokwemfuza yesoya.
Kukwakho ne-emulsifiers (ubukhulu becala i-lecithin ye-soy - kwakhona engeyiyo i-organic), i-flavour, i-thickeners, i-sweeteners (i-aspartame, i-sodium cyclamate, i-saccharin, i-sucralose, i-acesulfame-K), kunye neevithamini zokwenziwa.
Iprotein yeVegan ishukuma: Iprotein yeWhey ayisekho mfuneko
Ukuba ekugqibeleni ufumene isityalo esisekwe kwisityalo, oko kukuthi, iprotein ye-vegan, ihlala iqulethe iprotheni ye-soy (hayi i-organic, kunjalo). Okwangoku, nangona kunjalo, kukho nezinye iiprotheyini ezininzi zemifuno, ezifana nerayisi okanye i-pea protein powder, zombini zingenayo iprotheni ephezulu ubuncinane ye-80 ekhulwini, kodwa kunye nexabiso eliphezulu lebhayoloji.
Le yokugqibela ingaphuculwa ngakumbi ukuba udibanisa irayisi kunye neprotheyini ye-pea kumlinganiselo ochanekileyo we-7: 3, kunye nexabiso elincinci liyiprotheni ye-pea. Ixabiso lebhayoloji yalo mxube kuthiwa lisondele kwelo leprotein ye-whey.
Ngoko ke akusafuneki ukuba kusetyenziswe iiprotheyini zezilwanyana kwiiprotheyini zeprotheyini. Unokukhetha i-protein esekelwe kwizityalo ezixubeneyo kwaye usezonwabele zonke iziphumo ezinqwenelekayo ozifunayo kwiprotein shake - ukwakhiwa kwezihlunu, ukuvuselelwa ngokutsha, ukutya okunomsoco, ukunciphisa amanqatha omzimba - kwaye konke oku kukulungelelaniswa kwezilwanyana, i-vegan, indalo, kwaye umgangatho osempilweni ngaphandle naziphi na izongezo ezingafunwayo.
Iprotheyini yeVegan ishukuma - umphumo
Uphononongo kudala lubonisa ukuba unokufezekisa iziphumo ezibalaseleyo zempilo ngeeproteni zemifuno kuphela-ezihlala zigqitha ezo zeeproteni zezilwanyana.
Ngokomzekelo, xa kuziwa ekulahlekeni kwesisindo, uphando lwe-2011 lubonise ukuba i-pea protein shake yayingcono ekuncedeni ukuba ulahlekelwe isisindo kuneprotheni ye-whey okanye iprotheni yeqanda.
Olunye uphononongo lubonisa ukuba unokufezekisa ukusebenza okufanayo kwezemidlalo kunye ne-vegan protein shakes njengakwiprotein ye-whey - sele sixele malunga nayo apha: ukwakhiwa kwemisipha kusebenza ngokugqibeleleyo ngokutya kwe-vegan. Uphononongo oluchazwe apho lubonise ukuba iiprotheyini ze-vegan ezenziwe kwiprotheni yerayisi zikhokelele ekusebenzeni okufanayo kwezemidlalo njengeprotheni eqhelekileyo ye-whey.
Ngubani ozuza kwiprotein shakes?
Imizekelo yabantu abanokuphucula ngokulula ukusebenza kwabo kunye nokuphila kakuhle ngeeprotein shakes zezi:
- umdlali
- abantu abanoxinzelelo
- Abantu abaneemfuno ezandisiweyo zeprotheyini (umz. kunye nokutya okuneprotheyini encinci)
- Abantu abanesidingo esonyukayo ngokubanzi sezondlo (imfuno yezakhamzimba iyanda kwiimeko ezithile zobomi ezicinezelayo, umz. xa uncancisa, ngamaxesha oxinzelelo olwandileyo lwengqondo, umz. kwisigaba sokuzila)
- Abantu abalandela ukutya okune-carb ephantsi
- Abantu abafuna ukunciphisa umzimba ukuba batyebe kakhulu
- Abantu abafuna ukuzuza ubunzima ukuba bangaphantsi komzimba
- Abantu abakwisigaba sokuzalwa ngokutsha, umz. B. emva kokugula okanye ukukhulelwa.
I-Pea Protein: Ilungele i-vegan protein shakes
Iprotheyini ye-pea yiprotheni ye-vegan ephakathi kwe-carb eneprotheni engaphezulu kwe-80 yeepesenti kunye ne-8 kuphela yeepesenti ze-carbohydrates. Ikwakhanya ngamanqanaba aphezulu e-arginine phantse i-7 grams ye-arginine nge-100 grams. Iprotheni ye-Whey, ngakolunye uhlangothi, iqulethe kuphela i-2 grams ye-arginine. I-amino acid L-arginine iyaziwa ukuphucula ukunyamezela, ukwandisa ukusebenza kunye nokwandisa amandla.
Iprotheni ye-pea inika amanqanaba aphezulu e-BCAA. I-BCAA yi-branched-chain amino acids efunekayo ekwakheni izihlunu.
Amaxabiso aphezulu e-lysine akhankanyiweyo aqinisekisa ukuba iprotein ye-ertyisi ikhuthaza impilo yamathambo, njengoko i-lysine inyusa ukufunxa kwe-calcium. I-Lysine ikwaxhasa ukubunjwa kwe-collagen, iprotheni ebalulekileyo yamathambo, i-cartilage, ulusu, kunye neentambo. I-Lysine nayo iyadingeka ukuvelisa i-carnitine. I-Carnitine inoxanduva lokutshisa amanqatha, ngoko inceda ekulahlekeni kwesisindo. Nabani na otya i-20 g ye-80 yepesenti yeprotheyini ye-ertyisi (umz. evela e-Maskelmän) yonke imihla sele eyigqubuthele imfuneko ye-lysine yemihla ngemihla ngale dosi yeprotini yodwa.
Abo bangakwaziyo ukunyamezela iimveliso zobisi okanye abangakwazi ukunyamezela i-lactose kaninzi abanakukwazi ukunyamezela iiprotheyini ezixutywayo ezenziwe kwiiprotheni zezilwanyana. Iprotein ye-Pea, kwelinye icala, i-hypoallergenic, oku kuthetha ukuba bambalwa abantu abanomdla.
Iprotein ye-Pea ikwangumthombo obalaseleyo wentsimbi. Ukuba uxuba i-service enye kwiprotheyini yakho yokugubha yonke imihla (20 - 25 g), uya kuba ufumana i-5 mg yentsimbi. Leyo sisithathu semfuno yentsimbi yabasetyhini kunye nesiqingatha semfuno yentsimbi yamadoda.
Iprotheyini yerayisi: Ifanelekile kwi-vegan protein shakes
Iprotheni yerayisi ikwabonelela ngeepesenti ezingama-80 zeeprotheyini kwaye, ngaphantsi kwe-0.5 yeepesenti yeekhabhohayidrethi, yenye yeeproteni eziphantsi kwe-vegan. Amanqanaba e-arginine kunye ne-BCAA kwiprotheni yerayisi afana okanye aphezulu kuneprotheni ye-pea. Iprotheni yerayisi, ngoko ke - njengeprotheni ye-pea - iprotheni egqibeleleyo yamandla kunye nokunyamezela iimbaleki.
Iprotein yerayisi ithathwa njengeprotheyini ekhawulezayo. Ngamanye amazwi, ifunxeka kwisantya esiphakathi. Kuyathakazelisa, nangona kunjalo, ukuba i-amino acid leucine ifunxwa ngokukhawuleza yiprotheni yerayisi kunokuba kunjalo ngeprotheni ye-whey. I-Leucine yenye yezona zibalulekileyo ze-amino acids ezisebenza ngokuthe ngqo ukwakhiwa kwemisipha.
Iprotein yemifuno engumgubo oyikhethayo (okanye umxube) ixutywa nje namanzi, isiselo serayisi, okanye ijusi ukwenza iprotein ye-vegan ishukume. Nangona kunjalo, i-blender ayiyimfuneko, i-shaker yanele, ngoko ke i-shakes ilungele ukusetyenziswa naphi na - esikolweni, emva kokuzivocavoca, ngelixa ukhuphuka, uhamba ngebhayisikili, okanye naphi na apho ufuna ukugubha iprotheni yakho.
Kodwa kusenokwenzeka ukuba ungathanda ukwenza into ekhethekileyo kwiprotein yakho yemihla ngemihla kwaye ukonwabele ukwenza i-vegan protein shakes njengathi. Ke ngoko, sibonisa iiresiphi zethu zangoku zeeprotein ze-vegan, ezityebile kakhulu kwizinto ezibalulekileyo.
Iiprotheyini zeVegan - iiresiphi ezityebileyo kwizinto ezibalulekileyo
Ewe kunjalo, ungasebenzisa iprotein esulungekileyo yerayisi, iprotein esulungekileyo ye-ertyisi, okanye ezinye iiproteni ze-vegan onazo ekhaya kwezi zilandelayo ( iiresiphi, njengeprotein ye-hemp, iprotein ye-almond, okanye iprotein ye-lupine.
Yonwabela kwaye bon appetit!
- Ukuze i-peach shake eluhlaza, i-peach ixutywe nobisi lwe-almond kunye neprotheyini yomgubo. Umbala oluhlaza unika umgubo we-algae, kodwa unokuwushiya kwakhona.
- Iprotheyini ye-smoothie ene-matcha eluhlaza yeti yeyabo bonke abathanda ukukhaba iti ye-matcha. Apha uxuba umgubo weprotein ngamanzi, i-cucumber, i-avokhado, kunye ne-superfood eluhlaza yomgubo kwibhombu yezinto ezibalulekileyo.
- I-powder yendalo yerayisi yerayisi isetyenziswe kule protheyini ekhethekileyo yokugubha nge-kale kunye neziqhamo. Into ekhethekileyo yokongeza i-kale, i-taste ekrakra ifihliwe ngamajikijolo kunye nobisi lwe-almond okanye irayisi.
- I-kale enempilo iphinda idibaniswe kwi-ananas kunye ne-kale protein shake. Iiapile kunye nephayinapile kunye nomgubo weprotein kunye ne-vanilla yenza ukuba ikhaphetshu eluhlaza ibonakale kuphela ngombala wayo. Awusakwazi ukuyingcamla.
- Kwiprotheni esisiseko, uthatha imifuno eninzi eluhlaza (isaladi yombona incasa kakhulu), iprotheni ye-lupine, ethathwa njengesisiseko, isiqhamo esikhethiweyo sakho (umzekelo, ipayinapile), kwaye ngokuqinisekileyo amanzi ukuya kwi-consistency oyifunayo. Emva koko kukho i-lime e-tangy, umhla okanye ezimbini zokugcoba (ngaphandle kwelitye!), kunye ne-turmeric kunye nejinja inxalenye eyongezelelweyo yempilo.
