Mafi kyawun nau'ikan 7 na Furotin Fure

Wadatacce

• Menene Maganin Furotin?
• 1. Whey Protein
• 2. Kwayoyin sinadarin Casein
• 3. Kwai Kwai
• 4. Furotin Gyada
• 5. Hemp Protein
• 6. Kawai Ruwan Karo Protein
• 7. Cakuda Shuke-shuken Kwayoyi
• Wanne Wuraren Protein ne Mafi Kyawu?
• Domin Samun tsoka
• Domin Rage Kiba
• Ga masu cin ganyayyaki da masu cin ganyayyaki
• Layin .asa

Furotin sunadarai sanannu ne tsakanin mutane masu kula da lafiya.

Akwai nau'ikan furotin furotin da yawa da aka yi daga ɗumbin hanyoyin.

Kamar yadda akwai zaɓuɓɓuka da yawa, yana da wahala a iya tantance abin da zai ba da kyakkyawan sakamako.

Anan akwai mafi kyawun nau'in furotin foda.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Menene Maganin Furotin?

Furotin sunadarai sune tushen furotin daga abincin dabbobi ko na tsire, kamar su kiwo, ƙwai, shinkafa ko peas.

Akwai siffofin guda uku:

• Sunadaran fi mai da hankali: Ana samar dashi ta hanyar cire furotin daga cikin abinci gaba ɗaya ta amfani da zafi da acid ko enzymes. Wadannan yawanci suna samar da furotin 60-80%, tare da sauran 20-40% waɗanda aka haɗa da mai da kuma carbs.
• Sunadaran sun ware: Wani ƙarin aikin tacewa yana cire ƙarin mai da carbs, yana mai da hankali akan furotin. Furotin da ke ware foda suna dauke da furotin kimanin 90-95%.
• Amfani da sinadarin protein: An samar dashi ta hanyar karin dumama da sinadarin acid ko enzymes - wanda ke yanke alakar da ke tsakanin amino acid - hydrolysates suna saurin shiga jikinka da tsokoki.

Hydrolysates sun bayyana sunada matakan insulin fiye da sauran nau'ikan - akalla idan akwai furotin na whey. Wannan na iya haɓaka haɓakar tsoka bayan motsa jiki ().

Hakanan wasu foda suna da karfi tare da bitamin da ma'adanai, musamman alli.

Koyaya, ba kowa ke cin gajiyar waɗannan foda ba. Idan abincinku ya riga ya wadata cikin furotin mai inganci, ƙila ba za ku ga bambanci da yawa a cikin ƙimar rayuwarku ta ƙara furotin furotin ba.

Koyaya, 'yan wasa da mutanen da suke ɗaga nauyi a kai a kai na iya gano cewa shan furotin furotin na taimakawa ƙara ƙarfin tsoka da asarar mai.

Hakanan furotin na iya taimaka wa mutane waɗanda ke gwagwarmaya don biyan buƙatun furotin tare da abinci kawai, kamar mutanen da ba su da lafiya, tsofaffi da wasu masu cin ganyayyaki ko masu cin ganyayyaki.

Takaitawa Furotin sunadaran sun fito ne daga tushe daban-daban kuma ana samun su a tsari da yawa. Mutane suna amfani da su don haɓaka ƙwayar tsoka, haɓaka haɓakar jiki gaba ɗaya da taimakawa haɗuwa da buƙatun furotin.

1. Whey Protein

Whey protein ya fito ne daga madara. Ruwa ne da yake rabuwa da curds yayin aikin cuku. Tana da yawan furotin amma har ila yau tana tashar lactose, madarar suga wacce mutane da yawa ke wahalar narkewa.

Yayinda furotin whey ke tattare da wasu lactose, sigar da aka keɓe ta ƙunshi kaɗan saboda yawancin wannan madarar madarar ta ɓace yayin aiki.

Whey yana narkewa da sauri kuma yana da wadataccen sarkar amino acid (BCAAs). Leucine, ɗayan waɗannan BCAAs, yana taka muhimmiyar rawa wajen haɓaka haɓakar tsoka da murmurewa bayan juriya da motsa jiki (,).

Lokacin da amino acid suka narke kuma suka shanye a cikin jini, zasu samu ne don hada sunadaran gina jiki (MPS), ko kuma kirkirar sabuwar tsoka.

Nazarin ya nuna cewa furotin whey na iya taimakawa wajen ginawa da kula da ƙwayar tsoka, taimakawa 'yan wasa tare da murmurewa daga motsa jiki mai nauyi da haɓaka ƙarfin tsoka dangane da ƙarfin horo (,,,,,).

Studyaya daga cikin binciken da aka yi a cikin samari ya nuna cewa furotin whey ya ƙaru MPS 31% fiye da furotin soya kuma 132% fiye da furotin na casein bayan motsa jiki ().

Koyaya, wani bincike na sati 10 da aka yi kwanan nan ya gano cewa mata masu auren miji suna da irin wannan martani ga horo na juriya ko sun dauki furotin na whey ko placebo ().

Sauran karatuttukan na masu-nauyin-nauyi, masu kiba da masu kiba suna ba da shawarar cewa furotin na whey na iya inganta haɓakar jiki ta hanyar rage kitse da ƙara ƙarfin jiki (,,).

Abin da ya fi haka, furotin whey da alama yana rage yawan ci aƙalla kamar sauran nau'o'in furotin (,,,,).

Studyaya daga cikin binciken ya ba maza marasa ƙarfi nau'ikan abinci mai gina jiki iri huɗu a cikin kwanaki daban-daban. Abincin whey-protein shine ya haifar da raguwar yawan ci a jiki da kuma raguwar yawan cin kalori a abinci na gaba ().

Wasu nazarin suna ba da shawarar cewa furotin whey na iya rage ƙonewa da haɓaka wasu alamomin kiwon lafiyar zuciya a cikin masu kiba da masu kiba (,,).

Takaitawa Furotin na Whey yana narkewa da sauri, yana samar da haɓakar hanzari cikin amino acid wanda zai iya taimakawa haɓaka ƙarfin tsoka da ƙarfi. Hakanan yana iya rage ci abinci da haɓaka asarar mai.

2. Kwayoyin sinadarin Casein

Kamar whey, casein shine furotin da ake samu a madara. Koyaya, casein yana narkewa kuma yana nutsuwa sosai a hankali.

Casein yana samarda gel lokacin da yake mu'amala da acid na ciki, yana jinkirin barin ciki da kuma jinkirta shan jinin amino acid.

Wannan yana haifar da sannu-sannu, bayyanar da tsokar naman ku zuwa amino acid, rage raunin lalacewar sunadarin tsoka (22).

Bincike ya nuna cewa casein ya fi tasiri a ƙara ƙarfin MPS da ƙarfi fiye da waken soya da furotin na alkama - amma ƙasa da furotin whey (,,,,).

Koyaya, wani binciken da aka yi game da maza masu kiba ya ba da shawarar cewa idan aka taƙaita adadin kuzari, casein na iya zama yana da kyau a kan whey don inganta haɓakar jiki yayin horon juriya ().

Takaitawa Casein furotin ne mai narkewa mai narkewa wanda zai iya rage lalacewar sunadarin tsoka da inganta haɓakar ƙwayar tsoka da asarar mai yayin ƙarancin kalori.

3. Kwai Kwai

Qwai kyakkyawan tushe ne na furotin mai inganci.

Daga dukkan abinci gaba ɗaya, ƙwai suna da mafi girman haɓakar narkewar amino acid (PDCAAS).

Wannan maki shine ma'aunin ingancin furotin da narkewar abinci ().

Qwai ma yana daya daga cikin mafi kyawun abinci don rage ci abinci da kuma taimaka maka ka kasance cike da tsawon lokaci (,).

Koyaya, yawancin furotin na ƙwai ana yin shi ne daga fararen ƙwai maimakon ƙwai ƙwai. Kodayake ingancin sunadaran ya kasance mai kyau, kuna iya fuskantar ƙarancin cika saboda an cire yolks masu kiba mai yawa.

Kamar kowane samfurin dabba, ƙwai sune cikakken tushen furotin. Wannan yana nufin sun samar da dukkanin amino acid guda tara wadanda jikinka bazai iya yin kansu ba.

Abin da ya fi haka, furotin na kwai na biyu ne kawai zuwa whey a matsayin babban tushen leucine, BCAA wanda ke taka rawa mafi girma a lafiyar tsoka (31).

Ka tuna cewa furotin-fararen kwai ba a yi nazari ba kamar na whey ko casein.

A cikin wani binciken, ya nuna ƙarancin damar rage ƙoshin abinci fiye da casein ko furotin na fis lokacin da ake cinyewa kafin cin abinci ().

A wani, 'yan wasa mata da ke shan furotin-fararen kwai sun sami irin wannan riba a cikin sikeli da ƙarfin tsoka kamar waɗanda ke ƙarawa da carbs ().

Furotin kwai-fari na iya zama kyakkyawan zaɓi ga mutanen da ke da alaƙar kiwo waɗanda suka fi son ƙarin abinci bisa furotin na dabbobi.

Takaitawa Farin-kwai mai hade da kwai yana da inganci kuma yana narkar da shi cikin sauki - duk da cewa maiyuwa bazai ci gaba da jin ka kamar sauran sinadarin furotin ba.

4. Furotin Gyada

Furotin furotin na wake ya shahara musamman tsakanin masu cin ganyayyaki, masu cin ganyayyaki da mutanen da ke da alaƙa ko ƙwarewa ga kiwo ko ƙwai.

An yi shi ne daga fis ɗin rawaya mai rawaya, babban-fiberume legume wanda ke alfahari da komai amma ɗaya daga cikin muhimman amino acid.

Har ila yau, furotin na fis yana da wadatar musamman a cikin BCAAs.

Wani binciken bera ya lura cewa furotin na pea yana shan hankali fiye da furotin whey amma yana da sauri fiye da casein. Ikon sa na jawo fitowar yawancin kwayoyin halittar jiki na iya zama kwatankwacin na furotin na madara ().

A cikin nazarin mako 12 a cikin maza 161 da ke yin horo na juriya, waɗanda suka ɗauki oza 1.8 (gram 50) na furotin na fis na yau da kullun sun sami irin wannan ƙaruwa na kaurin tsoka kamar waɗanda suke cinye adadin furotin na whey a kullum ().

Bugu da kari, wani bincike ya nuna cewa mutane da beraye masu cutar hawan jini sun sami raguwar wadannan matakan da suka daukaka lokacin da suke shan sinadarin furotin na wake ().

Kodayake furotin furotin na fis yana nuna alƙawari, ana buƙatar ƙarin bincike mai inganci don tabbatar da waɗannan sakamakon.

Takaitawa Yayinda karatun ke iyakance, furotin na fis na iya inganta cikar sa da haɓaka haɓakar tsoka kamar yadda ya dace da sunadaran dabbobi.

5. Hemp Protein

Hemp furotin foda wani karin kayan shuka ne wanda ke samun shahara.

Kodayake hemp yana da alaƙa da marijuana, kawai yana ƙunshe da adadin abubuwan haɗin psychoactive THC.

Hemp yana da wadataccen amfani mai amfani mai omega-3 da amino acid mai mahimmanci. Koyaya, ba a ɗauke shi cikakken furotin ba saboda yana da ƙananan matakan amino acid lysine da leucine.

Duk da yake binciken kadan ne akan furotin na hemp, sai ya zama tushen tushen furotin mai narkewa ().

Takaitawa Hemp protein yana da yawa a cikin omega-3s kuma da alama za'a iya narke shi cikin sauƙi. Koyaya, yana da ƙasa cikin mahimman amino acid lysine da leucine.

6. Kawai Ruwan Karo Protein

Furotin furotin da aka yi daga shinkafar ruwan kasa sun kasance na ɗan lokaci, amma galibi ana ɗaukar su ƙasa da furotin na whey don gina tsoka.

Kodayake furotin shinkafa ya ƙunshi dukkanin amino acid mai mahimmanci, yana da ƙarancin lysine ya zama cikakken furotin.

Babu bincike mai yawa a kan furotin furotin na shinkafa, amma bincike daya ya gwada tasirin shinkafa da hoda na whey yadda ya dace, samari.

Nazarin na makonni takwas ya nuna cewa shan oza 1.7 (gram 48) na shinkafa ko furotin whey a kowace rana ya haifar da canje-canje iri ɗaya a cikin yanayin jiki, ƙarfin tsoka da dawowa ().

Koyaya, ana buƙatar ƙarin bincike game da furotin shinkafa mai ruwan kasa.

Takaitawa Bincike na farko akan furotin na furotin shinkafa mai baƙar fata yana ba da shawarar yana iya samun fa'idodi masu amfani ga haɓakar jiki. Koyaya, yana da ƙasa a cikin mahimmin amino acid lysine.

7. Cakuda Shuke-shuken Kwayoyi

Wasu sinadarin furotin suna dauke da cakuda tushen shuka don samarwa jikinku dukkanin muhimman amino acid. Biyu ko fiye daga cikin wadannan sunadaran yawanci ana hada su:

• Brown shinkafa
• Wake
• Hemp
• Alfalfa
• Chia tsaba
• 'Ya'yan flax
• Artichoke
• Quinoa

Saboda wani bangare na babban abun ciki na fiber, sunadaran sunadarai suna saurin narkewa fiye da sunadaran dabbobin. Kodayake wannan ba zai iya haifar da matsala ga mutane da yawa ba, yana iya iyakance amino acid ɗin da jikinku zai iya amfani da shi nan da nan bayan motsa jiki.

Smallaya daga cikin karatuttukan karatu ya samar da samari masu ƙarfin juriya da nauyin 2.1 (gram 60) na furotin whey, haɗuwa da furotin na shinkafa ko kuma pea-shinkafa tare da ƙarin enzymes don saurin narkewa ().

Powderarin enzyme da aka ƙaddara ya kasance daidai da furotin whey dangane da saurin da amino acid suka bayyana a cikin jini.

Takaitawa Yawancin furotin sunadaran sunadaran sunadaran sunadarai. Enara enzymes ga waɗannan cakuda-furotin na haɗi na iya ƙara narkewar su da shayarwa.

Wanne Wuraren Protein ne Mafi Kyawu?

Kodayake dukkanin furotin na furotin suna samar da tushen tushen furotin, wasu nau'ikan na iya zama masu tasiri wajen bawa jikinku abin da yake buƙata.

Domin Samun tsoka

Bincike ya tabbatar da ikon whey na furodus don inganta ƙwayar tsoka da dawowa. Duk da cewa yawan narkar da whey yana da rahusa fiye da warewa, yana dauke da karancin furotin da nauyi.

Anan ga 'yan shawarwari game da furotin na whey:

• Ingantaccen Abincin Abincin Whey Protein: Wannan furotin na whey tare da mai da hankali yana samar da gram 24 na furotin da 5.5 gram na BCAAs a kowane aiki.
• EAS 100% Whey Protein: Wannan furotin na whey yana ba da gram 26 da gram 6.3 na BCAAs a kowane aiki.
• Dymatize Gina Jiki Elite Whey Protein: Wannan haɗakarwa da keɓewa yana ba da gram 24 na furotin da gram 5 na BCAAs a kowane diba.

Domin Rage Kiba

Furotin na Casein, furotin whey ko kuma haɗuwa biyun na iya zama mafi kyawun haɓakar furotin don inganta ƙima da asarar mai:

• Jay Robb Grass-Fed Whey Protein: Wannan furotin na whey ya ware gram 25 na furotin a cikin diba.
• Ingantaccen Abinci mai gina jiki 100% Casein Protein: Wannan furotin na casein yana bayar da gram 24 na furotin a cikin diba.
• EAS Whey + Casein Protein: Wannan haɗin whey da furotin na ƙwayoyin sinadarin yana inganta gram 20 na furotin a kowane diba.

Ga masu cin ganyayyaki da masu cin ganyayyaki

Anan ga fewan proteinan proteinan furotin masu inganci masu ɗauke da nau'ikan sunadaran hade ko hade 100% -

• Vega Allaya daga cikin Abincin Gina Jiki: Wannan haɗin furotin na furotin, 'ya'yan flax, hemp da sauran kayan haɗin yana da gram 20 na furotin a kowane diba.
• MRM Veggie Elite: Wannan cakuda furotin na furotin da furotin shinkafa mai narkewa tare da enzymes mai narkewar nama yana samar da gram 24 na furotin a cikin diba.

Takaitawa Zai fi kyau a zabi furotin mai gina jiki bisa abubuwan da kuka fi so, haƙurin abinci da ƙoshin lafiya da ƙoshin lafiya.

Layin .asa

Furotin furotin na iya samar da furotin mai inganci a cikin tsayayyen tsari, mai sauƙi.

Kodayake ba kowa ke buƙatar karin furotin na furotin ba, za su iya taimaka muku idan kun sami ƙarfin horo ko ba za ku iya biyan bukatun furotin ɗinku tare da cin abinci shi kaɗai ba.

Idan kuna neman haɓaka haɓakar sunadarin ku, gwada ɗayan waɗannan samfuran yau.