Kawm paub yuav xaiv cov protein whey li cas thiab vim li cas txhua tus neeg ncaws pob yuav tsum noj nws. Niaj hnub no, txhua tus kis las paub tias tsis siv cov protein ntau txaus, tsis muaj txoj haujlwm ua haujlwm yuav ua haujlwm tau zoo. Txij li thaum nws nyuaj heev los muab lawv tus kheej nrog qhov tsim nyog ntawm cov protein tsuas yog nrog kev pab zaub mov, cov ncaws pob raug yuam kom siv cov tshuaj ntxiv. Lawv yog cov hmoov uas muaj 75 txog 95 feem pua protein.
Peb xav qhia koj tam sim ntawd tias txhua cov tshuaj ntxiv rau cov protein yog cov khoom ntuj tsim thiab cog lossis tsiaj los ntawm cov protein tau siv rau lawv cov khoom. Ua ntej koj pib xaiv koj cov tshuaj ntxiv, nws tsim nyog paub txog hom whey protein muaj hnub no. Peb tseem yuav tham txog lwm cov protein uas tau siv hauv kev tsim cov tshuaj ntxiv. Txhua hom whey protein tuaj yeem ua tau zoo tshaj plaws hauv qhov xwm txheej tshwj xeeb.
Cov yam ntxwv sib txawv ntawm cov protein
Cov protein ntau
Niaj hnub no, cov neeg ncaws pob tau nquag yuav cov tshuaj tshwj xeeb no. Rau lawv cov khoom lag luam, mis whey tau siv, los ntawm kev tshem tawm cov impurities txawv teb chaws. Vim lawv qhov kev nqus tau zoo, cov protein sib xyaw whey tau noj zoo tshaj ua ntej / tom qab kev tawm dag zog. Qhov no yuav ua kom cov txheej txheem zom zaub mov nrawm dua, muab tag nrho cov amines tsim nyog rau lub cev, thiab tseem ua rau qeeb cov txheej txheem ntawm cov rog.
Tam sim no hom whey protein hauv qab no tau siv rau kev tsim cov zaub mov ua kis las:
- Kev mloog zoo ntawm cov protein sib xyaw ua ke whey - nws muaj qhov siab tshaj ntawm 89 feem pua ntawm cov protein thiab qee cov mis nyuj qab zib thiab rog tseem nyob. Qhov nrawm ntawm kev nqus ntawm cov mloog zoo yog los ntawm 1.5 txog 2 teev.
- Whey Protein Isolate - Tus nqi ntawm cov protein hauv hom whey protein no yog li ntawm 90 txog 95 feem pua nrog qhov tsawg kawg ntawm cov rog thiab mis qab zib. Kev cais tawm yog nqus rau 60-90 feeb.
- Whey protein hydrolyzate yog cov protein ntau tshaj plaws uas muaj 99 feem pua cov protein. Qhov sib xyaw ua ke yog siab tshaj 60 feeb.
Qhov huv ntawm txhua hom whey protein txiav txim siab lawv tus nqi. Kev mloog zoo thiab cais tawm feem ntau siv los ntawm cov kis las, vim tias lawv muaj txiaj ntsig zoo thiab tsis kim ntawm hom whey protein.
Thaum xaiv cov tshuaj ntxiv, koj yuav tsum paub cov ntaub ntawv hauv qab no txog whey cov protein sib txuas:
- Tus nqi nqus tau siab, uas ua rau lawv tsis tseem ceeb rau kev noj ua ntej / tom qab kev cob qhia.
- Tus nqi lom neeg siab.
- Tag nrho amine profile (whey protein muaj tag nrho cov amino acids).
- Muaj qhov ua tau zoo tshaj plaws thiab qab qab ntxiag.
- Nws tsis pom zoo kom siv nruab nrab ntawm pluas noj thiab ua ntej yuav mus pw.
- Cov teebmeem ntawm lub cev ntev txog 120 feeb.
Casein
Hom protein sib xyaw no yog qhov qeeb tshaj plaws thiab tau nqus los ntawm lub cev nyob rau lub sijhawm ntev. Tias yog vim li cas nws tsis muaj qhov nkag siab coj nws ua ntej / tom qab kawm tiav qhov kev kawm. Zoo li txhua hom whey protein, casein yog tsim los ntawm mis. Casein zoo tshaj ua ntej yuav mus pw.
Cov ntaub ntawv hauv qab no yuav tsum nco ntsoov txog casein:
- Nws tau maj mam nqus los ntawm lub cev, yog li muab nws nrog amines ntev.
- Hom zoo tshaj plaws ntawm cov protein sib xyaw kom haus ua ntej yuav mus pw.
- Tsis txhob noj casein ua ntej / tom qab kev tawm dag zog.
- Muaj cov tshuaj calcium ntau.
- Thaum piv nrog lwm hom whey protein, casein yaj ntau zuj zus thiab nws cov saj tsis zoo li qub.
- Lub sijhawm tiv thaiv lub cev yog los ntawm 4 txog 10 teev.
Cov protein sib xyaw mis nyuj
Tsis tshua muaj neeg nyiam tshaj li cov protein whey yav dhau los. Casein suav txog 80 feem pua ntawm nws cov muaj pes tsawg leeg, nrog cov seem yog whey. Qhov no ua rau nws muaj peev xwm haus cov protein no ntawm cov pluas noj lossis ua ntej yuav mus pw.
Koj yuav xav tau cov ntaub ntawv hauv qab no txog cov protein protein:
- Txij li nws muaj cov casein ntau, nws tuaj yeem siv ua ntej yuav mus pw.
- Tsis txhob siv ua ntej / tom qab kev qhia.
- Muaj ntau cov lactose thiab tsis yog txhua lub cev yuav lees txais nws.
- Tus nqi qis.
- Lub sijhawm tiv thaiv lub cev yog li 180 txog 240 feeb.
Soy protein sib txuas
Txij li cov kua protein yog zaub protein, nws cov amine muaj pes tsawg leeg tsis tiav. Nws kuj tseem tsis muaj txiaj ntsig zoo ntawm cov leeg kev loj hlob zoo li txhua hom whey protein. Nyob rau tib lub sijhawm, cov kua protein yog tsim rau cov neeg uas tshaj tawm txog kev noj zaub mov tsis zoo lossis leej twg tsis muaj lactose. Nws kuj tseem yuav tsum tau nco ntsoov tias cov kua protein sib xyaw muaj phytoestrogens, thiab nws tau siv ntau los ntawm cov ntxhais, vim nws txhawb nqa kev zais ntawm poj niam txiv neej cov tshuaj hormones. Txiv neej yuav tsum tsis txhob nqa nrog cov protein no.
Nws yog ib qho tseem ceeb kom nco qab cov ntaub ntawv hauv qab no txog cov kua protein:
- Ntawm txhua qhov nrov protein sib txuas, nws muaj tus lej qis tshaj.
- Amine profile tsis tiav.
- Nws muaj phytoestrogens, uas muaj txiaj ntsig zoo rau poj niam lub cev, thiab txiv neej yuav tsum tsis txhob siv nws ntau ntau, vim tias tus nqi ntawm testosterone ntau lawm yuav poob.
- Nws muaj cov txiaj ntsig zoo ntawm lipid tshuav nyiaj li cas.
- Muaj cov pluag tsis zoo hauv cov kua thiab tsis muaj qhov qab ntxiag tshaj plaws.
- Vim nws cov ntoo cog, nws tuaj yeem siv los ntawm vegans.
- Lub sijhawm zoo tshaj yog yog tom qab kawm lossis thaum noj mov.
- Ua haujlwm ntawm lub cev ntawm 3 txog 5 teev.
Qe protein sib txuas
Hom kev sib txuas ntawm cov protein no muaj txiaj ntsig zoo rau tsiaj txhu. Ntxiv mus, cov kws tshawb fawb sib piv txhua hom protein nrog qe dawb. Nws kuj tseem zom tau yooj yim, tab sis vim nws tus nqi qis, nws tsis nrov nyob rau hauv kev sib piv nrog txhua hom whey protein. Feem ntau siv los ntawm cov kis las uas tsis muaj lactose.
Cov ntaub ntawv hauv qab no hais txog qe dawb yuav pab tau:
- Zoo rau siv ua ntej / tom qab chav kawm thiab tom qab sawv los ntawm kev tsaug zog.
- Muaj qhov muaj txiaj ntsig zoo tshaj plaws.
- Nws tuaj yeem suav tias yog cov protein zoo tshaj plaws, txij li txhua tus amines suav nrog hauv cov molecules.
- Muaj tus nqi siab.
- Ua haujlwm ntawm lub cev ntawm 3 txog 5 teev.
Multicomponent additives
Qhov no yog ib daim ntawv nrov npe ntawm cov protein ntxiv uas muaj ntau hom protein sib xyaw. Feem ntau cov no yog txhua hom whey protein, kua, qe, mis protein. Raws li qhov tshwm sim, amine profiles ntawm cov tshuaj ntxiv no tau ua tiav. Nyob rau tib lub sijhawm, lawv yog cov tshuaj pab tau zoo uas tuaj yeem siv tom qab kawm thiab thoob plaws ib hnub. Nco ntsoov tias cov tuam ntxhab feem ntau ntxiv lwm yam khoom muaj txiaj ntsig rau cov khoom lag luam no, piv txwv li, BCAA, cov rog muaj txiaj ntsig, creatine, glutamine, thiab lwm yam.
Muaj ntau yam uas yuav tsum nco ntsoov txog cov tshuaj sib xyaw ua ke:
- Yuav siv tau txhua hnub thiab tom qab kev kawm.
- Qhov kev xaiv zoo tshaj plaws rau kev noj cov khoom sib xyaw ua ke yog ua ke nrog ntau hom whey protein thiab casein.
- Tus nqi tshuaj lom neeg tsis siab tshaj.
- Txaus nyiam nqi.
- Nws cuam tshuam rau lub cev los ntawm 3 txog 6 teev.
Nqaij nyuj protein sib xyaw
Hom protein no tau txais los ntawm nqaij nyug ntuj thiab ua tsaug rau kev siv cov thev naus laus zis niaj hnub ua kom huv, tag nrho cov rog thiab cov roj (cholesterol) yuav luag tag tshem tawm ntawm cov khoom kawg. Hom protein sib xyaw no tau txiav txim siab los ntawm ntau tus kws tshaj lij lub cev kom yog qhov zoo tshaj plaws ntawm cov protein. Txawm li cas los xij, vim yog tus nqi siab dua, cov amateurs siv nws tsawg tsawg.
Hais txog tus nqi ntawm kev sib xyaw, tus nqi roj ntsha, nrog rau cov muaj pes tsawg leeg ntawm amines, cov nqaij protein yog piv rau whey protein. Txawm li cas los xij, raws li peb tau hais, tus nqi ntawm cov tshuaj ntxiv yog siab heev thiab cov kis las uas lub cev tsis lees txais lactose feem ntau siv cov protein sib xyaw qe.
Maj Protein Compounds
Zoo heev yam txawv hom tshuaj ntxiv rau peb kev ua lag luam. Nyob rau tib lub sijhawm, koj yuav tsum paub txog nws lub neej. Zoo li cov kua protein sib xyaw ua ke, hemp yog tsob ntoo-raws. Cov noob ntawm tsob ntoo tau siv los tsim cov tshuaj ntxiv. Nws yuav tsum tau sau tseg tias hemp muaj cov txiaj ntsig zoo ntawm cov roj fatty acids. Qhov no qhia tias cov protein hemp muaj txiaj ntsig zoo ntawm kev sib npaug ntawm lipoproteins, tiv thaiv lub plawv cov leeg thiab cov hlab ntshav los ntawm ntau tus kab mob.
Nws kuj tseem tsim nyog nco ntsoov tias hemp muaj ntau cov micronutrients tseem ceeb rau cov kis las, piv txwv li, zinc, phosphorus, sulfur, potassium, thiab lwm yam. Hemp protein yog qhov chaw ntawm cov tshuaj tsis tshua muaj xws li meso-inositol (vitamin B8) thiab phytin. Thawj cov tshuaj muaj qhov cuam tshuam zoo rau cov metabolism hauv cov carbohydrates thiab purines, koom nrog hauv kev sib xyaw ntawm ntau yam muaj txiaj ntsig enzymes, thiab tseem ua kom lipid sib npaug.
Phytin yog cov khoom zoo li cov vitamins uas tuaj yeem tiv thaiv kab mob rog rog thaum tsis muaj zaub mov txaus. Nws yuav tsum tau sau tseg tias hemp yog lub hauv paus thiab qhov tseeb, tsuas yog qhov chaw ntawm phytin. Hauv qhov xaus, cia peb hais txog qhov muaj pectins nyob rau hauv cov muaj pes tsawg leeg ntawm cov noob hemp, uas ua rau lub microflora ntawm txoj hnyuv. Muab piv rau cov protein ntau, cov protein hemp zoo dua nqus los ntawm lub cev.
Kawm paub ntau ntxiv txog hom protein hauv cov vis dis aus no:
