Ọzụzụ agaghị adị irè ma ọ bụrụ na ahụ gị anaghị egbochi protein gị. Protein ntụ ntụ bụ ụzọ kachasị mfe iji nweta ezigbo nri nri. Ọ bụrụ na ị na-emega ahụ ma na-eche banyere ịdebe ahụ ike, protein ga-abụ ngwaahịa gị dị oke mkpa.
Protein na egwuregwu oriri na-edozi ntụ ntụ akpọ uche, nke nwere na ya Ọdịdị protein na ego nke 75-95%. Ọ dị mkpa iburu n’obi na protein bụ ngwaahịa zuru oke, nke arụpụtara site na iji teknụzụ kachasị ọhụrụ, site na osisi na anụmanụ ndị na-edozi ahụ.
Mana tupu ị kpebie ịzụta protein ntụ ntụ, ịkwesịrị ịghọta ụdị protein. Kedu ihe dị iche na ibe gị, na nke kachasị mkpa, olee ihe kachasị mma iri na tupu na mmega ahụ?
Protein maka ọnwụ dị arọ na uto ahụ
Ofdị protein: atụmatụ na ọdịiche
Dabere na protein isi egwuregwu protein bụ ụdị ndị a: protein whey, protein casein, protein akwa, protein soy, protein mmiri ara ehi, protein ọtụtụ ihe. N'aka nke ya, protein whey, dabere na ntinye protein na-ekewa n'ime itinye uche, iche na hydrolyzate. N're erekwa protein anụ ehi achọtara, mana ebe ọ nwere obere ihe ndị na -eme egwuregwu chọrọ, na ntinye ọ na -abata.
Whey protein (ntụ ọka)
Ngwaahịa kachasị ewu ewu na nri egwuregwu bụ protein whey. A na - eme ya site na mmiri ara ehi nkịtị site na iwepu abụba na ihe ndị ọzọ na - abụghị protein na usoro nzacha. Whey protein na-etinye obi gị dum, ya mere dị mma maka ojiji tupu na mgbe mgbatị. Ọ na-arụ ọrụ metabolism, na-ebelata nsị nke abụba ma na-edozi ahụ na amino acid dị mkpa maka iwuli ahụ ike.
Whey protein: nyocha zuru ezu
Dabere na ịta protein protein whey bụ ụdị ndị a:
- Whey protein na-etinye uche. Nwere protein ruru 89%, ma na-enwe ntakịrị abụba na lactose. Digest maka 1.5-2 awa.
- Whey protein iche. Nwere protein sitere na 90-95% - enweta ogo a site na nzacha miri emi. Digest maka 1-1. 5 awa. Ọ fọrọ nke nta ka ọ bụrụ na enweghị abụba na lactose.
- Whey hydrolyzate. Nwere 99% nke protein ahụ ma na-amịkọrọ ngwa ngwa (n'ime oge 1). Hydrolyzate nwere uru kachasị dị ndụ nke protein whey.
Ọbara elu protein na protein ntụ ntụ, ọ ga - akwụ ọnụ ọnụ ya. Ngwaahịa kachasị ewu ewu na ahịa nke egwuregwu na-edozi ahụ bụ protein whey na-etinye uche n'ihi oke ego na arụmọrụ dị elu.
Ihe ị kwesịrị ịma banyere whey protein:
- Ngwa ngwa etinye obi gị dum, ya mere whey protein zuru oke maka tupu na mgbe ọzụzụ.
- Nwere nnukwu ihe bara uru.
- O nwere ihe nile banyere amino acid nke bara uru.
- Na-edozi nke ọma, nwere ụtọ dị ụtọ.
- N'ihi oke ọsọ nke ịmụ ya enweghị ike iji abalị na n'etiti nri.
- Oge “ịrụ ọrụ” ruo awa 1-2.
Top 3 kacha mma whey protein na-etinye uche
- Nri kacha mma 100% Whey Gold Standard
- SAN 100% Titanium Dị Ọcha
- Nutrition Ultimate Prostar na -enye 100% protein whey
Top 3 kacha mma whey na-anọrọ
- Ultimate Nutrition ISO Mmetụta 93
- MHP Nectar
- SAN Titanium Iche Kasị Elu
Top 3 kacha mma whey hydrolyzate
- Nri Nri Scitec 100% Hydrolyzed Whey Protein
- Kasị Mma Nri Platinum Hydro Whey
- BioTech Iso Whey Zero
Protein Casein (Caseine)
Casein protein bụ protein na-adịghị ngwa ngwa, nke a gbariri ruo ogologo oge. Maka nke a, ọ naghị adabara maka ojiji tupu emega ahụ. A na-emekwa Casein mmiri ara ehi: otu akụkụ na-aga na mmepụta nke protein whey, na akụkụ nke ọzọ - imepụta protein protein. N'ihi ntakịrị ọnụ ọgụgụ nke absorption, casein bụ ngwaahịa zuru oke maka ojiji tupu ị lakpuo ụra. N’abalị dum, protein gị ga-adị ogologo ndụ ga-eme ka uru ahụ gị na-arụ ọrụ.
Casein protein: nyocha zuru ezu
Ihe ị kwesịrị ịma banyere casein:
- Jiri nwayọ nwayọ, na-enye amino acid na-aga n'ihu na eriri anụ ahụ.
- N'ihi nke a, casein dị mma maka ojiji tupu ị lakpuo ụra.
- Ekwesighi ka eji ya tupu emega ahụ.
- Casein bara ụba na calcium.
- Ikwu ndị ọzọ na-edozi bụ emezighituri soluble, nwere ezughị okè uto.
- Oge "na-arụ ọrụ" 4-10 awa.
Top 3 kacha mma protein na-edozi ahụ
- Nri kacha mma 100% Casein Gold Standard
- Bọchị na abalị Casein
- Dymatize J.Randall Casein
Abụ m protein (Abụ m protein)
Soy protein bụ protein inine, ya mere amino acid mejuputara abughi ihe zuru oke. Na mgbakwunye, ọ naghị enwe mmetụta bara uru na uto muscle, dị ka protein whey. Otú ọ dị, protein ntụ ntụ soy bụ nhọrọ magburu onwe ya maka ndị anaghị eri anụ na ndị na-enweghị ndidi na ngwaahịa mmiri ara ehi. Protein soy na-ahọrọkarị ụmụ agbọghọ n'ihi na ọ na-emetụta mmepụta nke homonụ nwanyị.
Ihe ị kwesịrị ịma banyere soy protein:
- Nwere ihe amino acid dị ala na uru dị ala nke protein niile dị n'elu.
- Ọ dị mma maka ahụ nwanyị, ebe ọ bụ na soy na-abawanye ogo homonụ ụmụ nwanyị na ahụ - estrogen, ma n'otu oge na-agbada ọnụọgụ testosterone.
- Na-ebelata ogo nke cholesterol na ahụ.
- Emezighi soluble na mmiri, nwere uto na-ezughị oke.
- Soya - akwukwo nri nile, ya mere ha kwesiri ndi anaghị eri anụ.
- Nwere ike iwesa mgbe mgbatị ma ọ bụ n'etiti nri.
- Oge nke "ọrụ" 3-5 awa
Top 3 kacha mma soy protein
- Soy Protein Dị Ọcha Dịpụrụ iche
- Mkpụrụ ndụ ihe nketa mkpụrụ ndụ ihe nketa
- Scitec Oriri Soy Pro
Akwa akwa (EGG)
Akwa protein nwere kasị elu ndu uru, ọ kacha nso na ngwaahịa protein dị mma. A na-eme ụdị protein a site na akwa akwa ma nwee ogo kachasị elu nke digestibility. Ọ bụghị ewu ewu karịsịa dị ka ngwaahịa kwụụrụ onwe ya n'ihi ọnụ ahịa dị elu. Nwere ike dabara maka ndị na-anabataghị ngwaahịa mmiri ara ehi.
Ihe ị kwesịrị ịma gbasara akwa protein:
- Ezigbo maka iji ụtụtụ, tupu na mgbe ọzụzụ.
- O nwere uru kachasị dị ndụ
- Nwere amino acid zuru oke, protein egg bụ protein zuru oke.
- Ọnụ ego kachasị ọnụ.
- Oge “ịrụ ọrụ” ruo awa 3-5.
Top 3 kacha mma protein protein
- Pine Protein Egg dị ọcha
- CYBERMASS Akwa protein
- RPS Nri Nri Nri
Multicomponent protein
Multicomponent ma ọ bụ mgbagwoju protein bụ ngwakọta nke dị iche iche nke protein (whey, mmiri ara ehi, àkwá, soy, wdg) na-enye gị ohere ozugbo inweta otu ihe zuru oke nke amino acid di iche iche. N'adịghị ka whey ọ na-eji nwayọọ nwayọọ na-etinye obi gị dum, ya mere ndị ọzọ uwa na ngwa. Multicomponent protein / adabara maka ma mgbatị ahụ na ụbọchị niile. Typedị protein a na-abụkarị amino acid, BCAA, glutamine, abụba ahụike, na ọbụna creatine.
Mgbagwoju anya dị mgbagwoju anya: nyocha zuru ezu
Ihe ikwesiri ịma banyere protein dị ọtụtụ (ihe mgbagwoju anya):
- Nwere ike iwesa mgbe mgbatị ma ọ bụ n'etiti nri.
- Ihe kwesịrị ekwesị dị ka mgbakwunye ngwaahịa, ọ ga-adị mma ka ị jikọta ya na whey na casein
- Site na protein otutu otutu ihe bara uru.
- Enwere ọnụ ala.
- Oge nke "ọrụ" 3-6 awa.
Top 3 kacha mma mnogokomponentnyh ndi na-edozi
- Matrix MHP
- Protein Weider 80+
- BSN Syntha-6
Mmiri ara ehi Mmiri ara ehi (Mmiri ara ehi)
Mmiri ara ehi na-amachaghị ewu ewu karịa ụdị protein ndị ọzọ. Typedị protein a bụ 20% nwere protein whey, na 80% nke casein. N'ihi eziokwu ahụ bụ na akụkụ buru ibu nke protein mmiri ara ehi nwere protein dị nwayọ, enwere ike iji ya n'abalị ma ọ bụ n'etiti nri.
Ihe ị kwesịrị ịma gbasara protin mmiri ara ehi:
- Nwere ike iwesa n'etiti nri n'ihi oke ọdịnaya ya nke casein.
- Ekwesighi ka eji ya tupu emega ahụ.
- Nwere lactose, yabụ na ọ bụghị ihe niile dabara adaba n'ihi peculiarities nke mgbaze.
- Enwere ọnụ ala.
- Oge nke "ọrụ" 3-4 awa.
Ọ dị mkpa iburu n'uche na ụdị protein ọ bụla (ọ bụghị naanị whey!) dabere na ogo nzacha nwere ike ịmepụta dị ka uche, iche na hydrolyzate.
Tebụl bara uru nke ụdị protein
Maka nhazi usoro nke ozi enyere, nye tebụl dị njikere, nke na-eweta ọdịiche dị iche n'etiti ụdị protein dị iche iche.
Ihe omuma banyere umu protein
| Ofdị protein | Mgbe ị na-arụ ọrụ | Ọnụego nke absorption (1 awa) | ndu usoro uru | atụmatụ |
|---|---|---|---|---|
| whey | 1-2 awa | 10-15 g | 100% | Ntinye ngwa ngwa, dị ụtọ na uto, na-edozi ngwa ngwa, uru dị elu dị ndụ, zuru oke maka nnabata n'ụtụtụ, tupu mgbatị na mgbe mgbatị, obere oge iji "rụọ ọrụ". |
| Casein | 5-8 awa | 4-6 g | 80% | Ogologo oge ma dị mma maka ojiji tupu ihi ụra, ihe ngosi dị mma nke ihe mejupụtara amino acid, ogologo oge nke "ọrụ", anaghị edozi mmiri nke ọma na mmiri, enweghị ezigbo uto. |
| Abụ m | 3-5 awa | 3-4 g | 75% | Long absorption, estrogenic ọrụ, ezigbo maka ụmụ agbọghọ, ala ndu uru, ezughị okè uto, emezighituri soluble na mmiri. |
| akwa | 3-5 awa | 9-11 g | 100% | Ihe kachasị dị ndụ dị ndụ, nsị ngwa ngwa, yiri ezigbo protein maka arụmọrụ, zuru oke maka ụkọ ọnwụ, ọnụ ọnụ. |
| Mmiri ara | 3-4 awa | 4-5 g | 90% | Dị ọnụ ala, ihe ngosi dị mma nke amino acid mejupụtara, nwere ike iweda eriri afọ lactose inlerant, obere nhọrọ na ahịa. |
| Lot-mmiri | 3-6 awa | 5-8 g | 90% | Dị ọnụ ala, dabara nke ọma dị ka nri nri, dabara adaba maka oriri, na mgbakwunye protein ọzọ. |
Oge kacha mma iji were protein
| Typedị protein | N'ụtụtụ edemede | N'etiti nri nri | Iji rụpụta | Mgbe rụpụta | tupu ụra |
|---|---|---|---|---|---|
| whey | +++++ | ++ | ++++ | +++++ | + |
| Casein | + | +++ | + | ++ | +++++ |
| Abụ m | +++ | ++++ | + | +++ | +++ |
| akwa | +++ | ++++ | ++ | +++ | +++ |
| Mmiri ara | +++ | ++++ | ++ | ++ | +++ |
| Ihe otutu | +++ | ++++ | ++ | ++ | +++ |
Top kacha mma protein ọ bụla
| Typedị protein | emeputa |
|---|---|
| Ha na-etinye uche | Nri kacha mma 100% Whey Gold Standard Nutrition Ultimate Prostar na -enye 100% protein whey SAN 100% Titanium Dị Ọcha |
| Ha na-anọrọ | SAN Platinum anọrọ Kasị Elu MHP Nectar Ultimate Nutrition ISO Mmetụta 93 |
| Whey hydrolyzate | Kasị Mma Nri Platinum Hydro Whey Nri Nri Scitec 100% Hydrolyzed Whey Protein BioTech Mmanụ |
| Protein Casein | Ọkọlọtọ ọla edo 100% Casein kachasị mma na-edozi ahụ Elite Casein Dymatize Bọchị na abalị Casein |
| Abụ m protein | Mkpụrụ ndụ ihe nketa mkpụrụ ndụ ihe nketa Scitec Oriri Soy Pro Soy Protein Dị Ọcha Dịpụrụ iche |
| Akwa protein | RPS Nri Nri Nri CYBERMASS Akwa protein Pine Protein Egg dị ọcha |
| Multicomponent protein | Matrix si Syntrax ® BSN Syntha-6 Protein 80 + si Weider |
N'ezie, ụdị ihe ọmụma dị otú a siri ike nghọta na icheta. Ọ bụrụ n ’ị na - eche echiche maka ịzụ ihe oriri n’egwuregwu, ma ị nweghị ike ikpebi otu ụdị protin, wee kwụsị ihe ị họọrọ na whey protein. Maka ndị na-ebido ebido, ị nwere ike ịhọrọ protein ịta ahụhụ, mana attentionaa ntị na ọdịnaya protein ndị edepụtara na ngwugwu ahụ. Y’oburu n’inwe ego, jua ma zuo whey protein iche.
Leekwa:
- Top 10 egwuregwu mgbakwunye: ihe ị ga-ewere maka uto ahụ ike
- Creatine: gịnị kpatara mkpa maka onye ị ga-ewere, uru na nsogbu, iwu nke nnabata
- BCAA: kedu ihe ọ bụ, gịnị kpatara ọ dị mkpa, onye ị ga-ewere, uru na nsogbu, iwu nke nnabata
- Creatine: gịnị kpatara mkpa maka onye ị ga-ewere, uru na nsogbu, iwu nke nnabata