Bestananan Maɗaukakiyar Maɗaukakiyar Maɗaukaki na Mata

Wadatacce

• 1. Whey Protein
• 2. Furotin na Pea
• 3. Collagen
• 4. Kwai Farin Furotin
• 5. Hemp Protein
• 6. Kawai Ruwan Karo Protein
• 7. Maɗaukakiyar Maɗaukakiyar Kayan Wuta
• Yadda Ake Zabi Mafi Ingantaccen Furotin
• Zabi Kayayyaki Tare Da 'Yan Kadan
• Tsallake Kayayyakin Suga
• Karka wuce gona da iri
• Yadda ake Amfani da Foda
• Layin .asa

Furotin sunadarai sanannen kari ne ga mutanen da ke neman rasa nauyi, samun tsoka da haɓaka wasan motsa jiki.

Kodayake galibi suna haɗuwa da maza waɗanda ke neman yawaita, waɗannan abubuwan haɓaka suna da fa'ida ga mata kuma. A zahiri, yawancin furotin furotin yanzu ana siyar dasu musamman ga mata.

Su kayan aiki ne masu tasiri ga matan da ke neman rasa mai, sautin murya da haɓaka ƙarfi. Ari da, furotin furotin suna dacewa da ƙoshin lafiya ga abubuwan ci gaba da tafi-da-ci.

Koyaya, yawancin furotin na furotin da ake da su na iya rikita ma masu ilimin sayayya, suna barin mata suna mamakin nau'in da yafi dacewa da bukatun su.

Anan ga mafi kyawun nau'ikan 7 na furotin foda ga mata, da ƙarin bayani akan yadda za'a zaɓi samfur mai inganci.

1. Whey Protein

Furotin Whey shine ɗayan shahararrun nau'ikan furotin furotin kuma da kyakkyawan dalili.

Yana da matukar narkewar narkewar madara wanda yake dauke da dukkanin muhimman amino acid dinda jikinka bazai iya yin shi kadai ba.

Wannan shine dalilin da yasa ake ɗaukar furotin mai cike da cikakken tushen furotin.

Abubuwan haɗin furotin na Whey suna haɓaka asarar nauyi, haɓaka haɓakar tsoka da rage yunwa ga maza da mata.

Nazarin sati 23 na manya masu kiba ya gano cewa kara gram 56 na furotin whey a kowace rana ya haifar da asarar kilo 5 (2.3kg) mafi girma fiye da adadin furotin din waken soya ko carbi ().

Hakanan furotin na Whey yana rage ghrelin, wani sinadarin hormone da ke motsa sha'awa, wanda zai iya bayyana tasirin sa a rage yunwa da haɓaka ƙimar kiba ().

Bugu da ƙari, furotin whey na iya taimakawa haɓaka da adana ƙwayar tsoka, wanda yake da mahimmanci ga mata a duk rayuwarsu.

Misali, bincike ya nuna cewa karin sinadarin whey hade da horon juriya ya haifar da karuwa mai yawa a cikin karfin tsoka da inganta karfi ().

Bugu da ƙari, furotin whey yana saurin dawo da tsoka kuma yana rage lalacewar tsoka a cikin mata masu motsa jiki, yana mai da shi kyakkyawan zaɓi ga 'yan wasa ().

Koyaya, tun da ana yin whey daga madara, wannan nau'in sunadaran bai dace da cin ganyayyaki ba ko waɗanda ke da alaƙa ko rashin haƙuri ga kiwo.

Whey protein foda shine tushen furotin wanda aka samo daga madara wanda zai iya amfanar da matan da ke neman rasa nauyi, samun tsoka da haɓaka ƙarfi.

2. Furotin na Pea

An yi furotin na pea daga busasshiyar ƙasa Ya fi so tsakanin masu cin ganyayyaki da mutanen da ba za su iya jure wa furotin na furotin mai tushen dabba ba.

Ari da, yana da hypoallergenic, yana mai da shi zaɓin amintacce ga mutanen da ke da ƙwarewar abinci ko ƙoshin lafiya.

Kodayake ba a ɗauka peas a matsayin tushen tushen furotin mai ƙarfi, furotin furotin na ƙwai yana mai da hankali sosai kuma yana da kyakkyawar hanyar amino acid mai mahimmanci leucine, isoleucine da valine.

Wadannan amino acid din, wadanda akafi sani da sarkar amino acid ko kuma BCAAs, suna da muhimmiyar rawa wajen hada sinadarin tsoka.

Studyaya daga cikin binciken ya gano cewa haɓakar furotin na fis ya haifar da ƙaruwa a cikin kaurin tsoka mai kauri fiye da furotin whey, idan aka haɗu da horon juriya ().

Tunda tsoka mai laushi tana ƙona yawan adadin kuzari fiye da mai, ƙaruwar ƙwayar tsoka na iya taimaka wa mata su ƙara kuzari da kuma rage nauyi ().

Abin da ya fi haka, furotin na wake zai iya taimakawa rage yunwa kuma ya sami gamsuwa tsakanin abinci.

A hakikanin gaskiya, an gano furotin na furotin hydrolyzate, wani nau'in furotin mai sauƙin shanyewa, wanda aka gano ya zama mai tasiri wajen kawar da yunwa da haɓaka cikakke a cikin manya masu kiba fiye da furotin na whey ().

Furotin na fis na iya taimakawa wajen gina ƙwayar tsoka da rage yunwa, duka biyun na iya ƙarfafa nauyi. Kyakkyawan zaɓi ne ga masu cin nama ko mata waɗanda ke da ƙwarewar abinci.

3. Collagen

Collagen sabon ɗan takara ne a cikin kasuwar furotin.

Wannan ƙarin abubuwan da yawa ba kawai yana bada ƙarfi na furotin ba, amma kuma yana iya taimakawa rage raɗaɗin haɗin gwiwa, ƙara ƙarfin tsoka har ma da rage zurfin murɗawa,,,.

Mafi yawan hodar kolin da ake samu a kasuwa ana fitarwa daga fatar ko kashin dabbobi kamar shanu da aladu, ko kuma daga sikeli da fatar kifi.

Yawancin waɗannan foda ɗin suna da ruwa, ma'ana sun kasu zuwa ƙananan ƙananan abubuwa da ake kira peptides waɗanda jikinku zai iya sha.

Yawanci sukan shirya a cikin giram 18-20 na furotin a kowane aiki, yana mai da su kyakkyawan zaɓi ga mata waɗanda ke neman ƙara yawan abincin da suke amfani da shi.

Wani fa'idar collagen foda shine cewa a sauƙaƙe ya ​​haɗu cikin ruwa mai zafi ko mai sanyi, yana ƙaruwa da yanayin dacewa. Hakanan haɓakar furotin na iya rage yunwa da haɓaka ƙoshi.

Collaara collagen a cikin abincinku yana amfanar haɗin ku, ƙasusuwa da fata.

Wani bincike da aka gudanar kan 'yan wasa 147 ya gano cewa shan sinadarin hada karfi yana rage radadin hadin gwiwa lokacin tafiya, hutawa da motsa jiki ().

Wani binciken ya nuna cewa tsofaffi suna shan abubuwan haɗin collagen, tare da yin atisaye na juriya, sun sami gagarumar nasara a cikin tsoka da ƙashi.

Wadanda suka karbi peptides na collagen sun sami fam 9.3 (kilogiram 4.22) na nauyin jiki, yayin da kungiyar placebo ta sami fam 6.4 (2.9 kg) ().

Har ila yau, peptides na Collagen na iya taimakawa wajen rage alamun tsufa kamar wrinkles, bushewa da zugar fata. A cikin wani binciken, kashi 69% na mutane sun ga raguwar bayyane a layin fuskokinsu ().

Collagen peptide foda hanya ce mai dacewa don haɓaka haɓakar furotin kuma yana iya taimakawa rage haɗin gwiwa, gina tsoka da inganta lafiyar fata.

4. Kwai Farin Furotin

Qwai suna daya daga cikin ingantattun hanyoyin samun furotin da zaka ci.

Cikakken ƙwai suna samar da mafi yawan abubuwan gina jiki, amma cinye fararen ƙwai, waɗanda kusan sunadaran furotin ne, na iya fa'idantar da lafiya.

Kwai furotin furotin foda babban sanannen usedari ne wanda ake amfani dashi don haɓaka haɓakar furotin da haɓaka wasan motsa jiki.

Kamar furotin whey, furotin fararen kwai kyakkyawan tushe ne na amino acid mai reshe wanda ke taimakawa motsa tsoka.

Hakanan cikakken furotin ne, yana bayar da dukkan muhimman acid ɗin da jikinka yake buƙatar haɓaka. Ari da, furotin mai ƙwai mai ƙyalli sosai kuma ba shi da madara, yana mai da aminci ga waɗanda ke da alaƙa ko rashin haƙuri da kiwo.

Abin da ya fi haka, yana da ƙasa a cikin carbi fiye da sauran nau'ikan furotin na furotin, wanda na iya sa ya zama zaɓi mafi kyau ga mata masu ciwon sukari ko prediabetes.

Misali, diba biyu (gram 56) na furotin na whey na iya daukar gram 10 na carbi, yayin da adadin daidai sunadarin farin kwai ke bayarwa a karkashin gram 3 (14, 15).

Whitewai furotin furotin na ƙwai yana da ɗanɗano mai ɗanɗano kuma ana iya saka shi cikin sauƙin girgiza, santsi da kayan gasa.

Farin furotin na ƙwai shine tushen haɓakar furotin sosai. Hakanan yana da ƙananan carbohydrates da sukari, yana mai da shi zaɓi mai kyau ga mata masu ciwon sukari.

5. Hemp Protein

Hemp furotin foda shine kyakkyawan tushen tushen furotin.

An yi shi ne daga ƙwayoyin tsire-tsire, wanda ke cikin dangin wiwi.

Kodayake wannan furotin furotin ya samo asali ne daga tsire-tsire da ke da alaƙa da marijuana, bai ƙunshi THC ba, mahaɗin da ke ba marijuana abubuwan da ke tattare da halayyar kwakwalwa.

Hemp protein yana da wadataccen dandano mai ɗanɗano kuma an cushe shi da abinci mai amfani.

Yana da kyakkyawan tushen omega-3 da omega-6 mai ƙima a cikin rabo mai kyau na 3: 1.

Yawancin abinci sun yi yawa a cikin omega-6s, waɗanda suke da yalwa a cikin kayan lambu da abinci da aka sarrafa, amma duk da haka ba su da omega-3s, waɗanda ake samu a cikin abinci kamar kifi mai ƙiba, goro da 'ya'yan chia.

Wasu masana kimiyya suna tunanin cewa omega-6 da yawa na iya haifar da kumburi a jikinka wanda ke da alaƙa da lamuran kiwon lafiya da yawa da suka haɗa da cututtukan zuciya, kiba da cutar Alzheimer ().

Labari mai daɗi shine matan da ke bin abinci mai wadataccen mai mai omega-3 suna da ƙananan haɗarin koma baya na hankali, cututtukan zuciya da ɓacin rai (,,).

Bugu da ƙari, furotin furotin hemp shine kyakkyawan tushen furotin, yana ba da gram 14 a kowace girma mai nauyin gram 28. Koyaya, baya ɗaukar furotin da yawa kamar sauran zaɓuɓɓuka masu amfani da vegan, kamar furotin na fis, kuma yana iya zama mai tsada (20).

Koyaya, furotin hemp yana dauke da adadin zare, ƙwayoyi masu ƙoshin lafiya, baƙin ƙarfe, magnesium da potassium, suna mai da shi zaɓi na gina jiki ga matan da ke neman furotin mai ƙwanƙwasa mai kyau (21).

Hemp protein shine furotin mai laushi mai gina jiki wanda yake cike da furotin kuma an cushe shi da kayan abinci masu amfani kamar mahimmin mai da ma'adanai.

6. Kawai Ruwan Karo Protein

Furotin shinkafa ta Brown wani zaɓi ne mai son cin ganyayyaki don haɓaka haɓakar furotin.

Ga matan da ba sa haƙuri da kiwo ko waɗanda suke son guje wa samfuran dabba, furotin shinkafa mai ruwan kasa ita ce hanyar da za a bi.

Yana daya daga cikin nau'ikan sunadaran hypoallergenic akan kasuwa kuma yana da saukin narkewa.

Kodayake ba cikakken tushen furotin bane, kamar whey ko kwai fari, furotin shinkafa mai ruwan kasa yana bada fa'idodi da yawa ga lafiya.

Babban zaɓi ne ga mata waɗanda ke neman haɓaka ƙarfi da haɓaka ƙwayar tsoka.

A cikin wani binciken, sunadaran shinkafa mai ruwan kasa sun yi tasiri kamar sunadarin whey don inganta aikin motsa jiki da yanayin jiki.

Mutanen da suka cinye gram 48 na furotin shinkafar ruwan kasa a ranar horo na ƙarfi sun sami ƙaruwa a cikin ƙarfin jiki, ingantaccen ƙarfi da ƙarfi kwatankwacin ƙungiyar da ta cinye adadin furotin ɗin whey ().

Wannan labari ne mai kyau ga matan da ba za su iya jure wa furotin na whey ba amma suna son furotin furotin wanda zai iya taimaka musu su cimma burin su na motsa jiki.

Brown furotin furotin foda shine tushen tushen furotin wanda yake da tasiri kamar furotin whey wajen haɓaka ƙarfi da kuma gina tsoka mara ƙarfi.

7. Maɗaukakiyar Maɗaukakiyar Kayan Wuta

Abubuwan haɗin furotin na tsire-tsire sun ƙunshi cakuda tushen sunadarai. Sun bambanta cikin rubutu kuma sun zo da dama.

Sunadaran gama gari da aka samo a cikin waɗannan ƙarin sun haɗa da:

• Wake
• 'Ya'yan kabewa
• Shinkafa
• Chia
• Hemp
• Quinoa
• Flax

Haɗa sunadaran gina jiki tare a cikin kari daya yana haɓaka ƙimar mai gina jiki.

Koyaya, yawancin tushen sunadaran gina jiki basu cika ba, ma'ana basu da daya ko mahimman amino acid ().

Koyaya, hada wasu sunadarai daban-daban na iya cike wadannan gibin. Misali, furotin shinkafa mai kasa kasa da lysine, yayin da furotin na fis shine tushen wannan amino acid mai mahimmanci.

Kodayake akwai kyawawan ƙwayoyin furotin na tushen tsire-tsire, samfurin da aka haɗu yana tabbatar zaku karɓi duk amino acid ɗin da tsokoki suke buƙata don murmurewa da bunƙasa.

Abubuwan haɗin furotin na tsire-tsire suna haɗuwa da sunadarai ciki har da shinkafa, fis da hemp don ƙara darajar ƙimar samfurin.

Yadda Ake Zabi Mafi Ingantaccen Furotin

Zaka iya zaɓar daga yawancin kyawawan ƙwayoyin furotin dangane da abubuwan da kake so na abinci da kuma burin kiwon lafiya.

Koyaya, samfuran da yawa suna ƙunshe da abubuwan da basu da kyau ga lafiyar ku, saboda haka yana da mahimmanci a san abin da ya kamata a guji yayin siyayya don furotin furotin.

Zabi Kayayyaki Tare Da 'Yan Kadan

Kamar kowane abinci, furotin na furotin tare da iyakantattun kayan aiki koyaushe shine mafi kyawun zaɓi.

Yawancin kayayyaki suna ƙunshe da adadi mai yawa, launuka na wucin gadi da sauran abubuwan haɗin sunadarai.

Sabili da haka, tsaya ga kayan da ke ƙunshe da sashi ɗaya kawai, kamar su warewar sunadarin whey ko kuma peptides na collagen.

Tsallake Kayayyakin Suga

Yawancin furotin na furotin suna zuwa cikin dandano mai daɗi kamar vanilla, cakulan da strawberry.

Wasu kamfanoni suna amfani da kayan zaki da yawa kamar syrup na masara da fructose don kayan su su dandana mai daɗi.

Nemi foda masu furotin da ke ƙasa da gram 4 na sukari a kowane aiki, ko zaɓi nau'ikan da ke amfani da ɗabi'a, mai daɗin kalori mai ƙanshi kamar stevia ko 'ya'yan monk.

Karka wuce gona da iri

Kafin sayen furotin na furotin, gano idan abincinku ya ƙaranci furotin.

Kodayake babu wani abu da ba daidai ba tare da samun haɓakar furotin, mai yiwuwa ba kwa buƙatar cinye ɗaya kowace rana.

Duk da yake kari na iya bunkasa furotin ga mata masu ƙara buƙatu, kamar 'yan wasa da mata masu juna biyu, zaku iya cika buƙatun furotin na yau da kullun ta hanyar cin abinci gaba ɗaya.

Cikakken abinci mai cike da sinadarai sun hada da kwai, kaji, kiwo, wake, nama, abincin teku da na goro.

Lokacin neman furotin furotin, zaɓi samfura tare da iyakantattun abubuwan da basu da sukari. Cin cikakken abinci mai wadataccen abinci wata hanya ce ta biyan bukatunku.

Yadda ake Amfani da Foda

Furotin furotin suna da yawa sosai kuma suna cikakke ga mata masu aiki waɗanda ke buƙatar saurin abinci amma lafiyayye ko abun ciye-ciye.

A sauƙaƙe hada furotin furotin da kuka fi so da ruwa, madara ko madara mara madara kamar madarar almond.

Furotin furotin yana ba da babban ƙari ga masu laushi, yana ba da ƙoshin abinci mai gina jiki wanda zai taimaka maka cika ku na dogon lokaci.

Lokacin amfani da furotin furotin don saurin dawowa bayan ƙarfin horo, yana da kyau a cinye shi nan da nan kafin ko bayan motsa jiki ().

Idan asarar nauyi shine makasudin, samun abun ciye-ciye mai gina jiki kamar girgiza da aka yi da ganye, 'ya'yan itace da furotin na furotin na iya taimakawa rage sha'awar ku daga baya a rana ().

Bugu da ƙari, akwai hanyoyi da yawa don cinye furotin furotin ban da na santsi da girgiza. Anan akwai wasu hanyoyi don haɗa furotin furotin a cikin abincinku:

• Hada fulawar furotin a cikin yogurt na safe
• Ara peptides na collagen a cikin kofi na safe don haɓaka haɓakar sunadarai
• Yi amfani da hoda furotin a cikin kayan da aka toya kamar sanduna, burodi da kuma muffins
• Proteinara furotin foda a cikin pancakes
• Gwada garin furodirin furotin a cikin garin oatmeal
• Yi cizon kuzari ta amfani da hodar furotin, hatsi, busassun 'ya'yan itace da man shanu
• Yi gummies tare da peptides na collagen, dafaffun 'ya'yan itace da ruwan lemon

Akwai hanyoyi da yawa don haɗa furotin furotin a cikin abincinku. Daga rawanin furotin zuwa cizon makamashi na gida, ana iya ƙara wannan ƙarin a yawancin abinci da abubuwan sha.

Layin .asa

Mata suna amfani da furotin na furotin don dalilai daban-daban, gami da haɓakar tsoka, saurin dawowa bayan motsa jiki da kuma rage kuzari.

Wadannan kari suna samarda ingantaccen tushen furotin mai inganci a cikin hoda mai sauki da amfani, wanda za'a iya kara shi da girgiza, santshi da karin girke-girke da yawa.

Whey, pea, hemp, farin kwai, shinkafa mai ruwan kasa da collagen, da kuma kayan marmari na tsire-tsire, duk suna yin kyakkyawan zabi ga mata waɗanda ke neman ƙara yawan abincin da suke amfani da shi.

Duk da yake abinci gabaɗaya shine mafi kyawun tushen furotin, kari foda hanya ce mai kyau kuma mai sauƙi ga mata masu aiki don biyan buƙatun su na abinci.