Samo Scoop a kan Furotin Protein

Wadatacce

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Ko kai ɗan triathlete ne mai ƙarfi ko matsakaiciyar mai motsa jiki, yana da mahimmanci a haɗa da furotin da yawa a cikin yini don gina tsokoki masu ƙarfi da ci gaba. Amma lokacin da ƙwai da ƙirjin kaji suka yi ɗan ban sha'awa, furotin a cikin foda zai iya zama da amfani.

Heidi Skolnik, masanin abinci mai gina jiki na New Jersey ya ce "Yayin da furotin na abinci gabaɗaya yana ba da sinadirai waɗanda keɓaɓɓen sunadaran foda ba sa, kariyar foda na iya zama hanya mai sauƙi kuma mai dacewa don samun wadataccen furotin a cikin abincin ku," in ji Heidi Skolnik, masanin abinci mai gina jiki na tushen New Jersey. "Gwada ƙara ƙulli a cikin oatmeal ɗin ku ko yin smoothie tare da ruwan lemu mai kashi 100%don cikakken wadatar bitamin C, tan na potassium, da bitamin B don abincin ciye-ciye bayan motsa jiki."

Idan ya zo ga siyan nau'in da ya dace, yana da sauƙi a ruɗe da tarin foda daban -daban a kan ɗakunan ajiya. Yi amfani da wannan ɓarna mai amfani don tantance abin da ya fi dacewa don buƙatun ku da zaɓin abinci.

1. Wai: Whey shine cikakken furotin da aka yi daga madara mai sauƙin narkewa (sai dai idan kuna da lactose ko rashin lafiyar kiwo, a cikin wane hali yakamata ku fito fili). "Whey na iya iyakance raunin tsoka da taimako tare da gyaran tsoka da sake ginawa, musamman lokacin cinyewa cikin mintuna 60 na zaman gumi lokacin da enzyme da haɗin sunadarai ke aiki sosai," in ji Slonik. "Nemi warewar furotin na whey-ba mai da hankali ba-saboda yana ƙunshe da mafi girman haɓakar furotin (kashi 90 zuwa 95 cikin ɗari) da ƙananan kitse."

2. Casein: Wani furotin na madara, casein yana shiga jiki a hankali fiye da whey, in ji Heather Mangieri, R.D., mai magana da yawun Cibiyar Gina Jiki da Abinci. "Wannan yana nufin zaɓi ne mai kyau don maye gurbin abinci, wanda ke taimaka muku ci gaba da ƙima, ko ɗaukar madaidaiciya kafin kwanciya lokacin da zai wadatar da jiki furotin a cikin dare lokacin da kuka shiga yanayin catabolic." Downaya daga cikin raunin shine casein ba shi da ruwa mai narkewa fiye da whey, don haka ba ya haɗuwa sosai da ruwa. Nemo sinadarin "calcium caseinate" akan lakabin don tabbatar da cewa kuna samun madaidaicin furotin.

3. Soya: A matsayin cikakken furotin na tushen shuka, soya babban zaɓi ne ga vegans ko duk wanda ke da rashin haƙuri na lactose. Koyaya, Skolnik ba zai ba da shawarar waken soya a matsayin hanya ɗaya kawai don samun furotin ku ba tunda an sarrafa shi sosai kuma wasu karatun sun danganta amfani da soya a cikin mata masu tarihin ciwon sankara na estrogen zuwa haɗarin haɗarin ciwon nono. Idan ka zaɓi waken soya, cinye shi a matsakaici, kuma ka tabbata ka nemi lakabin da aka karanta waken soya furotin, wanda ya ƙunshi ƙarin furotin, isoflavones, da ƙarancin cholesterol da kitse idan aka kwatanta da sunadarin sunadarai.

4. Shinkafar Brown: Yayin da shinkafa galibi ta ƙunshi carbohydrate, tana ɗauke da ɗan ƙaramin furotin, wanda ake hakowa don ƙirƙirar furotin shinkafa launin ruwan kasa. "Duk da haka, tun da tsire-tsire ne, ba cikakken sunadarin gina jiki ba ne, don haka haɗa shi tare da sauran sunadaran sunadaran shuka kamar hemp ko foda don kammala mahimman bayanan amino acid," in ji Brendan Brazier, mai tsara Vega kuma marubucin Thrive. Sunadarin shinkafa mai launin shuɗi yana da rashin lafiyan jiki kuma yana narkewa cikin sauƙi, yana mai da shi madaidaicin madaidaici ga duk wanda ke da ciwon ciki ko rashin lafiyan waken soya ko kiwo.

5. Wasa: Wannan furotin na tushen tsire-tsire yana da narkewa sosai kuma yana da laushi mai laushi. Brazier ya ce "Ƙarin furotin pea yana da yawa a cikin glutamic acid, wanda ke taimakawa canza carbs zuwa makamashi don haka ba za a adana su kamar mai ba," in ji Brazier. Bugu da ƙari, tun da furotin na fis na tushen tsire-tsire ne, ba cikakken sunadaran gina jiki ba ne don haka yana buƙatar haɗa shi tare da sauran tushen furotin na vegan, kamar shinkafa launin ruwan kasa ko hemp.

6. Gulma: Cikakken furotin da ke kusa da tsire-tsire, hemp yana ba da ƙarfin kumburi na omega-6 mahimman kitse mai kitse kuma yana da yawa a cikin fiber, babban zaɓi ne ga waɗanda ke bin abincin vegan. Wasu nazarin sun kuma nuna cewa sunadaran hemp na iya zama mafi taimako ga asarar nauyi, godiya ga babban abun ciki na fiber, fiye da sauran furotin foda, in ji Mangieri.

Kasan? Skolnik ya ce "sunadaran da ke tushen kiwo kamar whey da casein babban zaɓi ne don fa'idar gina tsoka da sinadarin zinc da baƙin ƙarfe, idan ba mai cin ganyayyaki ba ko kuma ke fama da rashin lafiyar kiwo," in ji Skolnik. Koyaya, akwai ƙara mai ƙarfi da za a yi don haɗa sunadaran tushen shuka a cikin abincin ku kuma, ko da ba ku da sinadirai ko rashin lafiyan. "Wadannan sunadaran suna da sauƙin narkewa kuma an tabbatar da su don yaki da kumburi da kuma rage ciwon tsoka da kyau fiye da sunadarai masu kiwo, wanda ya sa su zama kyakkyawan zabi ga kowane dan wasa ko mai aiki," in ji Brazier.

Tun da foda ɗaya na tushen shuka shi kaɗai ba zai ba da cikakkiyar furotin ba, nemi samfurin da ya haɗu da yawa don ƙirƙirar cikakken bayanin martabar amino acid, irin su PlantFusion ko Brazier's Vega One line, wanda ke ba da cikakken sunadaran, omega-3s, probiotics, ganye, antioxidants, da ƙari a cikin kowane hidima.

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