Lub 7 Qhov zoo tshaj plaws Protein hmoov rau cov neeg yuag poob

Zoo Siab

• 1. Kas fes-Hmoov nplej Protein
• 2. Quav protein ntau
• 3. Cov Casein Protein
• 4. Soy Protein
• 5. Protein Fortified Nrog Fiber
• 6. Qe Dawb protein
• 7. Pea Protein
• Protein Cov Hmoov Noj Yog Tsuas Yog Ib Txoj Kev Rog Poob
• Rau hauv qab Kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Cov hmoov nplej hmoov nplej tau hais ntev dua rau cov neeg uas xav txhim tsa cov nqaij pob thiab ua kom muaj zog.

Tab sis lawv kuj tuaj yeem pab cov uas xav txo qhov hnyav.

Raws li txoj kev yooj yim thiab qab los nce koj cov protein kom tsawg, cov hmoov no muaj ntau cov txiaj ntsig poob phaus - xws li tswj kev qab los noj mov.

Lawv muaj cov khoom mis nyuj-los yog cov chaw uas muaj protein ntau nyob hauv uas yuav muaj cov khoom xyaw pab kom yuag poob.

Ntawm no yog 7 lub hmoov zoo tshaj rau kev hnyav kom poob phaus.

1. Kas fes-Hmoov nplej Protein

Los ntawm snickerdoodle hnub yug ncuav mog qab zib rau cov ncuav qab zib thiab qab zib, tsis muaj qhov tsis txaus ntawm cov hmoov nplej muaj tsw.

Ntxiv rau cov hmoov sib tov ua kas fes-flavored hmoov, uas feem ntau muaj cov kas fes thaj chaw uas tau ntim nrog cov khoom noj uas muaj cov metabolism.

Piv txwv li, mocha-flavored whey protein los ntawm Dymatize muaj 25 grams protein thiab 113 mg ntawm caffeine ib daus (36 grams) - me ntsis ntau dua li qhov nruab nrab 8-ooj (237-ml) khob kas fes ().

Ntxiv nrog rau kev ua kom cov metabolism, caffeine kuj ua rau koj lub zog ntau dua thaum ua haujlwm, tso cai rau koj mus hlawv cov rog thiab calories ntau ().

Qhov no ua rau kas fes-protein blends lub zoo meej khoom txom ncauj 30-60 feeb ua ntej koj qoj ib ce.

Dab tsi ntxiv, cov protein nyob hauv cov khoom lag luam no tuaj yeem txhawb kev poob phaus los ntawm kev ua kom koj qab los noj mov tsawg, ua rau koj txo qis cov calories uas koj noj txhua hnub ().

Txawm li cas los xij, tsis yog txhua txhua kas fes-flavored protein hmoov muaj caffeine, yog li nyeem daim ntawv qhia zaub mov kom zoo.

Ntsiab lus Ntau lub kas fes-flavored protein hmoov muaj caffeine los ntawm thaj chaw kas fes. Noj ua ke, protein thiab caffeine txhawb nqa poob phaus.

2. Quav protein ntau

Whey muaj protein ntau tej zaum cov hmoov protein nrov tshaj plaws niaj hnub no.

Whey yog ib qho ntawm ob lub mis mis - lwm tus ua casein.

Vim tias koj lub cev zom tau yooj yim thiab nqus cov whey protein, nws nquag noj tom qab qoj ib ce rau lub cev tsim thiab rov ua haujlwm.

Thaum muaj ntau txoj kev tshawb fawb txhawb whey protein txoj kev siv rau kev tsim kho cov leeg, ntau lwm tus hais tias nws yuav pab kom yuag poob zoo li (,).

Cov khoom no los ntawm Optimum Khoom noj khoom haus muaj 24 gram ntawm cov protein whey daus (30 grams) thiab yuav txhawb nqa ob leeg kom rog thiab rog poob.

Kev ntsuam xyuas ntawm cuaj txoj kev tshawb fawb pom tau tias cov neeg rog dhau los lossis rog rog uas ntxiv nrog cov protein whey poob phaus ntau dua thiab tau txais cov nqaij ntshiv ntau dua li cov uas tsis ().

Tib txoj kev tshuaj xyuas no tau tshaj tawm tias cov neeg siv protein whey kuj tseem muaj kev txhim kho tseem ceeb hauv cov ntshav siab, tswj ntshav qab zib thiab cov qib roj cholesterol ().

Cov kev pab no yuag yog los ntawm whey protein lub peev xwm los txo qab los noj mov, ua rau koj mloog zoo li lub hnub (,).

Ntsiab lus Kev tshawb fawb qhia tias whey protein ua hauj lwm zoo rau kev tswj xyuas qhov hnyav, vim nws yuav pab koj xav tau ntev dua thiab yog li ua rau koj lub siab qis dua.

3. Cov Casein Protein

Casein, lwm cov kua mis muaj protein ntau, zom zom qeeb qeeb dua li whey tab sis qhia ntau ntawm nws cov khoom yuag poob.

Casein protein ua plaub rau thaum koj kis koj cov kab mob plab. Qhov no txhais tau tias koj lub cev siv sijhawm ntev - feem ntau 6-7 teev - txhawm rau zom thiab nqus nws.

Txawm li cas los xij, qhov kev zom zaub mov qeeb ntawm casein tuaj yeem pab koj noj tsawg dua los ntawm kev ua kom koj qab los noj ().

Hauv ib txoj kev tshawb nrhiav ntawm 32 tus txiv neej noj haus dej haus uas muaj carbohydrate lossis casein, whey, qe lossis pea protein 30 feeb ua ntej noj zaub mov tsis muaj kev txwv. Cov kws tshawb nrhiav pom tias casein muaj kev cuam tshuam loj tshaj plaws ntawm kev ua kom tiav thiab ua rau muaj kev noj zaub mov tsawg kawg nkaus ().

Txawm li cas los xij, tsis yog tag nrho cov kev tshawb fawb pom zoo.

Hauv qhov kev tshawb fawb txawv, cov neeg uas noj cov protein whey 90 feeb ua ntej noj mov tom chaw noj mov muaj kev tshaib kev nqhis thiab noj tsawg dua cov neeg uas noj casein ().

Cov txiaj ntsig no pom tau tias casein tej zaum yuav zoo dua rau cov whey protein tsuas yog thaum noj 30 hloov 90 feeb ua ntej noj mov. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau los piv cov casein rau whey thiab lwm cov hmoov nplej hmoov.

Casein tseem yog ib qho txiaj ntsig zoo ntawm calcium.

Piv txwv, cov hmoov protein no los ntawm Cov Khoom Noj Muaj Qeb Zoo Muaj 60% ntawm koj qhov txiaj ntsig niaj hnub rau calcium nyob rau ib rab daus (34 grams).

Ntau qhov kev soj ntsuam tau txuas rau cov calcium ntau dua kom txo qhov hnyav hauv lub cev, txawm hais tias cov nyhuv no tseem tsis tau pom nyob rau hauv kev tswj hwm kev sim - cov txheej txheem kub ntawm cov pov thawj scientific (,,,,).

Ntsiab lus Casein protein yuav pab koj kom hnyav los ntawm kev tswj cov tshaib plab ntau ntau. Nws cov calcium calcium cov ntsiab lus yuav pab kom yuag poob zoo.

4. Soy Protein

Soy protein yog ib ntawm ob peb cov protein-cog cov tshuaj uas muaj tag nrho cuaj yam tseem ceeb amino acids uas tsim nyog rau tib neeg kev noj qab haus huv.

Xws li, nws yog qhov muaj txiaj ntsig zoo ntawm cov protein uas txaus siab rau vegans lossis cov neeg uas tsis tuaj yeem zam cov mis protein.

Nws tau pom tias muaj qhov cuam tshuam ntawm qab los noj mov.

Hauv ib txoj kev tshawb nrhiav, cov txiv neej raug muab pizza ib teev tom qab siv whey, kua los yog qe dawb protein ().

Txawm hais tias whey protein tau cuam tshuam nrog kev txo qis tshaj plaws hauv kev qab los noj mov, cov kua muaj txiaj ntsig dua li cov qe protein dawb ntawm kev txo qis qab los noj mov thiab txo cov calories.

Soy protein tau kuj tau qhia tias muaj txiaj ntsig zoo rau cov poj niam.

Ib qho kev tshawb fawb randomized muaj postmenopausal cov poj niam noj 20 gram ntawm cov kua los yog casein protein haus txhua hnub rau peb lub hlis ().

Qhov no yog tib tus nqi ntawm cov taum protein nyob hauv ib qho daus ntawm EAS soy protein hmoov.

Cov kua haus uas poob ntau lub plab ua rog dua li cov haus dej haus cawv, txawm hais tias qhov sib txawv tsis tseem ceeb ().

Zoo sib xws, lwm txoj kev tshawb nrhiav ntawm txiv neej thiab poj niam pom tias kua protein muaj peev xwm piv rau lwm hom protein rau qhov poob phaus thaum siv ua ib feem ntawm txoj kev noj zaub mov kom yuag tsawg (17).

Ntsiab lus Soy protein yog cov cog zaub uas muaj qhia pom los txhim kho lub cev yuag piv rau cov khoom siv mis ua muaj txiaj ntsig zoo li casein.

5. Protein Fortified Nrog Fiber

Cov khoom noj cog qoob loo xws li zaub, txiv hmab txiv ntoo, legumes thiab nplej yog qhov zoo tshaj plaws ntawm cov khoom noj muaj fiber ntau ().

Cov txiaj ntsig ntawm kev tau txais fiber ntau hauv koj cov zaub mov muaj xws li ua kom lub plab zom mov, txo cov roj (cholesterol), tswj cov ntshav qab zib hauv cov neeg muaj ntshav qab zib hom 2 thiab ua kom lub cev yuag (,,).

Ib yam li cov protein, fiber tau pom tias yuav txo cov khoom noj kom tsawg - thiab lub cev nyhav vim yog ().

Hmoov tsis zoo, ntau - yog tias tsis yog txhua - ntawm cov fiber ntau yog tshem tawm thaum lub sij hawm tsim khoom ntawm cov nroj tsuag-raws li cov hmoov nplej hmoov.

Txawm li cas los xij, qee qhov sib xyaw ua kua nroj tsuag cov hmoov nplej muaj cov tshuaj fiber ntau. Cov khoom lag luam sib txuas ntau cov khoom siv protein, xws li taum pauv, txhuv, chia noob thiab cov noob taum garbanzo.

Ua ke, cov protein thiab fiber tsim cov nyhuv synergistic uas pab cov neeg poob phaus ntau dua li cov khoom xyaw ua ib qho zuj zus.

Saib rau cov khoom siv cog ntoo sib xyaw ua ke uas muaj cov kab mob ntau tshaj 5 gram ntawm ib pluag noj twg.

Piv txwv li, txhua qhov 43-gram daus ntawm lub pluas mov hloov pauv los ntawm Lub Vaj ntawm Lub Neej ntim 28 gram ntawm cov protein los ntawm ntau cov nroj tsuag muaj txiaj ntsig zoo nrog 9 gram ntawm cov roj.

Zoo sib xws, cov hmoov protein no los ntawm Orgain muaj 21 gram ntawm cov protein thiab 7 grams fiber ntau rau txhua ob tawg (46 grams).

Ntsiab lus Kev noj haus fiber ntau cov txiaj ntsig kev noj qab haus huv, suav nrog poob phaus. Ntau cov xyoob ntoo cog qoob loo muaj tshuaj tiv thaiv nrog cov fiber ntau ntxiv rau cov nyiaj poob phaus.

6. Qe Dawb protein

Yog tias koj tsis nyiam lossis tsis tuaj yeem zam cov mis protein, cov qe protein dawb yog qhov zoo.

Thaum cov qe 'cov zaub mov tseem ceeb muaj nyob hauv cov qe, cov qe protein dawb yog tsim los ntawm cov ntsej muag dawb - raws li lub npe qhia ().

Nws yog tsim los ntawm kev ua cov qe qhuav dej hauv cov qe dawb ua hmoov.

Qe dawb protein cov khoom lag luam - xws li cov no los ntawm TAM SIM NO Cov kev ua si - tau ua tus txheej txheem hu ua pasteurization.

Qhov no tiv thaiv Salmonella thiab inactivates cov protein hu ua avidin, uas khi nrog cov vitamin B biotin thiab cuam tshuam nws qhov kev nqus ().

Qhov ua kom qab los noj mov tsawg ntawm cov qe dawb protein tsis muaj zog zoo li whey lossis casein - tab sis kev tshawb fawb tseem qhia tias nws tuaj yeem pab koj noj tsawg dua calories, pab koj lub zog poob phaus ().

Ntsiab lus Yog tias koj muaj kev cuam tshuam txog cov khoom noj mis nyuj, qe hmoov dawb protein hmoov yog qhov kev xaiv tsim nyog. Nco ntsoov tias cov txiaj ntsig pab kom yuag yog cov raug ncua piv rau whey lossis casein.

7. Pea Protein

Zoo li kua protein, taum protein muaj tag nrho cuaj yam tseem ceeb amino acids, ua rau nws ua tiav cov protein.

Txawm li cas los xij, pea protein ntau ntawm amino tsis piv rau cov hmoov nplej muaj protein ntau vim tias nws qis qis qee cov amino acids tseem ceeb.

Pea protein hmoov - xws li cov khoom no los ntawm Cov Khoom Noj Khoom Haus Naked - yog ua los ntawm cov taum mog daj.

Nws yog ib qho hypoallergenic, ua qhov kev xaiv nyab xeeb rau cov neeg uas tsis haum lossis ua xua rau mis, kua lossis noob qes.

Dab tsi ntxiv, taum taum hmoov cov hmoov zoo yog qhov ua tau zoo cog ntoo rau cov khoom noj muaj txiaj ntsig zoo rau lub cev poob phaus.

Hauv ib txoj kev kawm tshawb xyuas cov protein thiab tag nrho, tus txiv neej noj 20 grams ntawm cov dej haus carbohydrate lossis casein, whey, pea lossis qe protein 30 feeb ua ntej noj mov ().

Qhov thib ob tsuas yog rau casein, pea protein tau qhia tias muaj zog ua rau txo qis qab los noj mov, uas ua rau cov neeg koom nrog noj tsawg dua cov calories.

Taum mog tsis kam saj zoo li noob taum mog, tab sis nws muaj cov saj zoo heev uas qee tus neeg yuav tsis nyiam.

Yog hais tias qhov no yog qhov tseeb, Cov Khoom Noj Khoom Haus Naked muaj chocolate-flavored pea protein hmoov uas muaj ntau ntau li palatable.

Ntsiab lus Taum mog protein yog cog ua cov protein ua los ntawm cov taum mog daj. Nws yog hypoallergenic, ua rau nws haum rau cov uas muaj kev fab zaub mov los yog tsis txaus ntseeg. Taum mog protein tuaj yeem pab kom yuag poob uas yog pab kom koj noj tsawg.

Protein Cov Hmoov Noj Yog Tsuas Yog Ib Txoj Kev Rog Poob

Thaum nws los txog kev poob phaus, kev tsim kom muaj cov calories ntsuas yog qhov tseem ceeb tshaj.

Lub cev muaj calorie tsawg tshwm sim thaum koj noj tsawg dua calories uas koj siv. Koj tuaj yeem ua tiav qhov no los ntawm kev noj zaub mov kom tsawg, hlawv cov calories ntau dua los ntawm kev tawm dag zog lossis kev sib txuas ntawm ob qho tib si ().

Thaum koj tsim kom muaj cov ntsuas calories, nws muaj qee qhov zoo los ua kom koj cov protein ntau, uas cov hmoov protein muaj peev xwm pab koj ua.

Ua kom koj cov protein kom pab koj yuag kom yuag yog:

• Nce kev xav ntawm tag nrho: Protein pab koj nyob kom ntev dua, uas tuaj yeem ua rau koj noj tsawg dua thiab poob phaus ().
• Boosting metabolism: Piv nrog carbs lossis rog, cov protein xav tau cov calories ntau tshaj thaum kev zom thiab siv. Yog li no, tsa koj cov protein kom tsawg yuav ua rau muaj calorie hlawv ntxiv ().
• Tswj cov leeg nqaij: Thaum koj poob ceeb thawj, koj kuj tseem poob roj thiab cov leeg. Kev siv cov protein txaus - nrog rau kev kawm ua hauj lwm tsis muaj peev xwm - tuaj yeem pab koj tuav cov leeg nqaij thiab rog rog ().

Qhov ntawd tau hais tias, cov hmoov protein ntau ib leeg yuav pab tsis tau kom koj poob ceeb thawj. Lawv tsuas ua kom kev yoo mov yooj yim dua los ntawm kev tswj koj lub tshaib plab.

Ntsiab lus

Muaj ob peb txoj hauv kev uas ua kom koj cov protein ua kom poob phaus. Thaum cov hmoov txhuam hmoov muaj peev xwm ua tau ib feem ntawm txoj phiaj xwm kev noj zaub mov kom loj dua, lawv yuav tsis pab koj poob phaus.

Rau hauv qab Kab

Ntau tus neeg siv cov hmoov nplej tsim cov leeg, tab sis lawv kuj tuaj yeem muaj txiaj ntsig koj cov hom phiaj yuag.

Whey, casein thiab qe qe, nrog rau cov khoom siv cog ntawm tsob ntoo xws li kua taum thiab taum pauv, txhua tus ua rau cov kev xaiv zoo rau cov neeg uas tab tom nrhiav kom poob phaus.

Qee cov protein hmoov yog ntxiv nrog cov khoom xyaw zoo li caffeine thiab fiber ntau tuaj yeem pab kom yuag poob.

Thaum cov khoom lag luam no tuaj yeem pab koj kom poob phaus, koj yuav tau txais txiaj ntsig zoo yog tias koj siv nws nyob nrog kev noj zaub mov kom raug lub cev tsis zoo thiab ua kom lub cev yuag.