Abalimi bemifino, njengama-vegans (abantu ababambelela ekudleni okuqinile) abayidli inyama, noma kunjalo, ngokungafani neyokugcina, basebenzisa imikhiqizo yobisi. Umthombo wamaprotheni wabamele iqembu lokuqala yi-cottage shizi no-ukhilimu omuncu, kanye nemifino - ubhontshisi, isoya, amantongomane kanye nodali. Funda le ndatshana ngokuningiliziwe ngemithombo yemvelo yamaprotheni ekudleni kwemifino.
Okubi kakhulu kokudla kwezitshalo ukungabikho kwe-creatine namanye ama-amino acid abalulekile atholakala kwimikhiqizo yezilwane. Ngalesi sizathu, abasubathi kula maqembu amabili angenhla baphoqeleka ukuba baphuze ama-protein shakes. Ngokuya ngobungako bokuqeqeshwa ngosuku, kunconywa ukuthi kudle u-1.1-2.2 g wamaprotheni nge-1 kg yesisindo somsubathi.
Amaprotheni abadla inyama
Amaprotheni we-Whey kanye nokuhlukaniswa kwesoya okuqukethe ama-protein angama-90% kulungele abadla inyama. Kunconywa ukuthi kuhlanganiswe nobisi futhi kusetshenziswe ngaphambi nangemva kokuqeqeshwa. Ezinye izengezo ezinconyiwe zifaka i-casein, iqanda elimhlophe, i-creatine monohydrate, kanye ne-BCAA complex.
Whey
Le yiprotheni enhle kakhulu yabantu abadla inyama. Kufaka iBCAA Complex. Yenziwe nge-whey futhi inezinga eliphakeme kakhulu lokumunca. Kunconyelwe ukusetshenziswa kwangemva kokujima.
Ikhishwe ngesimo sokuhlukanisa nokugxila:
- Ukugxila kutholakala ngokuhlukanisa i-whey ewuketshezi obisini nokoma kwalo okulandelayo (kube yimpuphu).
- Ukuhlukaniswa kutholakala ngokuhlungwa kwama-whey ukususa i-lactose, amafutha ne-cholesterol.
Iqanda
Amaprotheni amaqanda aqukethe isethi edingekayo yama-amino acid, agayeka kalula, angasetshenziswa esikhundleni se-whey protein, kepha kuyabiza kakhulu. Kuboniswe ukungabekezelelani emikhiqizweni yobisi neyesoya. Imelela ifomu elomile (i-powder) lenkukhu emhlophe yeqanda. Izinga lokugaya lilinganiselwe.
UCasein
Kutholwe ukusikwa kobisi nge-enzymatic. Kubonakala ngezinga lokugaya eliphansi (kufika emahoreni ayisithupha) futhi kunconyelwa ukusetshenziswa phakathi kokujima.
Amaprotheni ama-vegans
Ukuhlukaniswa kweSoy (noma imikhiqizo yesoya yemvelo - i-tofa, i-tempeh, i-edamame), amaprotheni enziwe ngamanye amaprotheni ezitshalo, i-creatine monohydrate, i-BCAA complex, kanye ne-vitamin-mineral complexes ifaneleka njengezithako zokudla zemifino.
Amaphrotheni ama-vegans noma i- "protein vegan" ngaphansi kwesambulela se-vplab (vplab noma i-VP laboratory) inegama elihle phakathi kwabakhi bomzimba.
Amaprotheni e-Vegan ayizithasiselo zokudla okunempilo ezenziwe ngezitshalo ezinama-amino acid nezithelo zazo.
Ipea
Ihluka ngokufana okulula nephesenti elibalulekile lama-amino acid abalulekile. I-28 g yamaprotheni iqukethe i-21 g yamaprotheni. Inani lamandla engxenye ngama-calories ayi-100.
Umkhiqizo unokuqukethwe okuphansi kwe-methionine. Ucebile ku-BCAA eyinkimbinkimbi ne-lysine. Kukholakala ukuthi amaprotheni we-whey ne-pea ayashintshana futhi imiphumela yawo iyafana uma isetshenziswa ngaphansi kwezimo ezifanayo.
Hemp
Kutholwe kwimbewu ye-hemp. Kuqukethe isethi edingekayo yama-amino acid. Amagremu angama-28 (ama-calories ayi-108) afaka amagremu ayi-12 wamaprotheni, i-fiber, i-Fe, iZn, i-Mg, i-α-linolenic acid, nama-3-ω-mafutha.
Ukuntuleka kwamaprotheni - okuqukethwe okuphansi kwe-lysine. Ukuyigcwalisa, kufanele futhi udle imidumba.
Kusuka kumbewu yamathanga
I-28 g yempuphu (ama-calories ayi-103) iqukethe u-18 g wamaprotheni, Fe, Zn, Mg. Mpofu nge-threonine ne-lysine. Izingxenye zinomsebenzi wokulwa nokuvuvukala.
Kusuka elayisi onsundu
Kumuncwe kalula, kuqukethe amaphesenti aphezulu, kepha angaphelele, ama-amino acid abalulekile. Ucebile ngama-antioxidants. I-28 g yempuphu (ama-calories ayi-107) iqukethe ama-22 g wamaprotheni. Ibi ku-lysine, kepha iqukethe amaphesenti aphezulu we-methionine kanye ne-BCAAs, evumela ukuthi isetshenziselwe ukunciphisa isisindo futhi ngasikhathi sinye yakhe isisindo semisipha, njenge-whey protein.
Soy
Kuqukethe uhla oluphelele lwama-amino acid, izakhi zokulandela ngomkhondo kanye namavithamini. Ucebile ku-BCAA. Isetshenziswa njengengxenye yokudla okunomsoco kwezemidlalo esikhundleni se-whey noma iprotheni lamaqanda. Kusesimweni sempuphu. I-28 g ekhonzayo (ama-calories angu-95) iphethe ama-22 g wamaprotheni. Ukuthatha lesi sithasiselo kungasiza ukwehlisa amazinga e-cholesterol egazini.
Kusuka kumbewu ye-sunflower
Amaprotheni we-sunflower ngumkhiqizo omusha kumamenyu we-vegetarian and vegan. 28 g amaprotheni we-sunflower (ama-calories angu-91) aqukethe u-13 g wamaprotheni acebile ku-BCAA. Umkhiqizo uphansi ku-lysine, ngakho-ke uvame ukuhlanganiswa ne-quinoa protein.
Inca Inchi
Kutholwe kwimbewu (amantongomane) esitshalo esinegama elifanayo. Amagremu angama-28 (ama-calories ayi-120) aqukethe amagremu ayi-17 wamaprotheni. Kuqukethe ngobuningi bawo wonke ama-amino acid abalulekile ngaphandle kwe-lysine. Ucebile nge-arginine, α-linolenic acid namafutha we-3-ω-amafutha.
I-Chia (isazi saseSpain)
I-28 g yempuphu (ama-calories ayi-50) iqukethe i-10 g yamaprotheni angenayo i-lysine, i-8 g ye-fiber, i-biotin neCr.
Izingxube zeprotheni yemifino
Zivame ukusetshenziswa ngenxa yokuthi amaprotheni ezitshalo kuphela aqukethe wonke ama-amino acid abalulekile. Isibonelo, amaprotheni erayisi ansundu avame ukuhlanganiswa ne-chia noma i-pea protein ukugwema ukushiyeka kwe-amino acid. Okunambitheka, okokunandisa kanye nama-enzyme kuvame ukungezwa kuleyo nhlanganisela ukubasiza ukuthi bakumunce kangcono.
