Iyiphi i-Powder ephezulu kakhulu ye-Weight Loss?
Abantu abaningi bazama ukunciphisa umzimba ngesiprotheni. Kukhona amaprotheni amaningi amaprotheni, ama-mixes angaphambi kokulinganisa kanye neziphuzo zokuhweba ezingase zenze le ndlela ibe lula. Kodwa ingabe ungakwazi ukulahlekelwa isisindo ngempela ngeprotheyini ukugubha uhlelo lokudla? Futhi uma kunjalo, yiyiphi i-protein best powder yokulahlekelwa isisindo?
Kuyini Iprotheyini Yokudliwayo?
I-protein ejwayelekile yokugwedla ukudla izothatha indawo eyodwa noma ezimbili ukudla ngosuku ngalunye ukuthengwa kokuthengwa ngaphambilini noma okunye okuzilungiselelayo usebenzisa i-soy-based or whey amaprotheni powder kanye nolunye uhlobo lwamanzi.
I-dieters eminingi isebenzisa amanzi ngoba ayengeze ama-khalori, kepha ungasebenzisa ubisi noma ijusi.
Ake sibheke uhlelo olulodwa oludumile lwe-protein lokudla lokudla bese ucabangela amaphuzu ambalwa angakusiza ukuthi unqume ukuthi kungakufanele yini.
Uhlelo lokudla kwansuku zonke
- Amaprotheni amabili agubha (ngokuvamile amakholori angu-200-300 ngamunye)
- Ukudla okuncane kwezincane ezintathu (ngokuvamile ama-kilojoule angu-100 ngamunye)
- Ukudla okuphelele okufana nesidlo sakusihlwa (amakholori angu-400-500)
Ingabe Kufanele Uzame Amaprotheni Ukudla Ukudla?
Ukwenza ukukhetha ukulandela uhlelo lokudla kwamaprotheni okuketshezi kuyinto enhle kakhulu. Ngamafuphi, yebo, ungakwazi ukulahlekelwa isisindo ngeprotheyini. Ukudla okunciphisa ukudla kwe-caloric kuzokusiza ukuba unciphise kungakhathaliseki ukuthi amakholori avela kokudla okuqinile noma ukudla okuketshezi. Futhi njengoba amaprotheni agubha ngokuvamile anezakhilikhi ezimbalwa kunokudla okuzodla ngokujwayelekile, cishe uzobona imiphumela.
Ngaphezu kwalokho, uma ukhulisa ama-protein akho okudlayo ngokugwedla noma ama-smoothies, usiza umzimba wakho ukugcina ubuhlungu besisindo .
Ungase uthole ngisho nemisipha uma wenza umsebenzi wokuqeqesha amandla ekhaya noma e-gym. Umzimba onomzimba omningi uzothatha amakholori amaningi usuku lonke kunomzimba onamafutha amaningi.
I-Powder Best Protein ye-Shakes Loss Shakes
| Amaprotheni we-Whey Powder Nutrition | |
|---|---|
| Ukukhishwa kwesihloko esingu-1 (49 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 210 | |
| Ama-calories avela ku-Fat 45 | |
| Ingqikithi yamafutha 5g | 8% |
| I-Fat egcweleyo 1.5g | 8% |
| I-cholesterol 135mg | 45% |
| I-sodium eyi-105mg | 4% |
| Potassium 140mg | 4% |
| Ama-carbohydrates 8g | 3% |
| I-Fiber Diet 0g | 0% |
| Sugars 3g | |
| Amaphrotheni 30g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 13% · I-Iron 0% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Kunezinhlobo ezahlukene zamaprotheni powder ongayisebenzisa ekutheni isisindo sakho silahleke. Uhlobo olukhethayo lungenza umehluko uma noma ngabe uhlelo lwakho oluphansi lungaphumelela yini. Kungani? Ngenxa yokuthi ezinye amaprotheni amaprotheni zenzelwe ukuzuza isisindo, hhayi ukulahlekelwa isisindo. Ziphakeme kakhulu ezakhiweni, kodwa futhi ziphakeme kakhulu ngekhalori.
Isibonelo, i- Body Fortress Whey Protein Powder (bheka ilebula) inikeza ama-khalori angu-210 namapremu angu-30 amaprotheni ngalinye elikhonzayo. Abathengi bayelulekwa ukuba bahlanganise isikebhe esisodwa noma i-double scoop (ama-calories angu-420, ama-60 amagremu amaprotheni) isiphuzo sabo esithandayo kanye nokuxuba. Uma ufaka i-powder kuya kuma-ounces ayisishiyagalombili obisi olunamafutha aphansi (amakhilogremu angu-122), isisindo sakho se-smoothie yesisindo singanikeza ama-calories angu-332 noma ama-calories angu-542.
Kodwa njengoba lo mkhiqizo unganikeli i-fiber dietary fiber yokudla, ungakhetha ukwengeza izithelo ezintsha. Isisindo sakho se-smoothie esingaba nesisindo singaba nesamba esingu-400-600 kilojoule, ngaphezu kwesidlo sokudla-friendly . Futhi kungenzeka kakhulu ukuthi uzothola amaprotheni amaningi kunalokho okudingayo.
Ngakho yikuphi okungcono kakhulu amaprotheni powder for isisindo sakho ukulahlekelwa shake? Ama-calories ayindaba. Ngakho hlola ilebuli ye-Nutrition Facts ngaphambi kokuthenga. Ungadinga amaprotheni amancane (namakhalori ambalwa) kunamanye amagama anikezelayo.
Izinketho ezidumile zihlanganisa:
- Whey amaprotheni powder. I-Whey iyiprotheni yobisi enikeza kokubili ama-amino acids (ama-BCAAs) abalulekile futhi ahlanganisiwe okusiza ekwakheni imisipha. I-powy ye-Whey ingamaprotheni angu-11-15. Ukugxila kwe-Whey kungamaprotheni angu-25-89 wamaphesenti futhi amasondo okuhlukanisa amancane amaprotheni okungenani angu-90. Uzobona ukuthi amaprotheni amaningi anamaprotheni adumile okwakhiwa komzimba akwenziwa kusuka ku-whey isolate.
- Casein amaprotheni powder. I-Casein ivela nobisi futhi ihlinzeka kancane kancane kwama-amino acids ukusiza ukulungisa nokwakha imisipha. Ngenxa yalesi sizathu, ezinye izisebenzisi zisebenzisa le phrotheni ngaphambi kokuqhubeka nokusebenza.
- Soy amaprotheni powder. Uma udinga i- lactose-free noma vegan iphrotheni powder , khona-ke isobho singase sibe yisinqumo sakho esingcono kakhulu. I-Soy inikeza zonke amino acid ezidingekayo, kufaka phakathi i-branched chain amino acid.
- I-Pea protein powder enye inketho ethandwayo kubantu abafuna i-lactose-free, imifino yemifino noma i-vegan. I-pea protein nayo iphrotheni ephelele.
Njengoba uqhathanisa amalebula ukuze uthole amaprotheni amahle kunazo zonke, khumbula ukuthi amaprotheni amaningi awahlali kangcono ngaso sonke isikhathi. Thola inani elifanele lamaphrotheni ekulahlekeni kwesisindo kanye nokugcinwa kwemisipha, kodwa hhayi kakhulu kangangokuthi amandla engeziwe aqeda ukulahlekelwa kwekhalenda yakho yansuku zonke .
Ngaphambi Kokuzama Amaprotheni Powder Weight Loss
Into yokuqala okumelwe uzibuze yona uma ungakwazi ukuphatha isimiso sakho nsuku zonke uma udla ukudla okungokoqobo kwangempela usuku ngalunye. Amaprotheni agubha akusiwo ukudla, kungukudla okunye. Kungasabisa ukuthi uhlelo lwakho luhambe ngokudla ukudla okuyisithathu ngosuku ukuphuza ezimbili zazo.
Kumele futhi ucabange ukuthi ungahlala isikhathi esingakanani ukugcina lolu hlobo lokudla okwegazi. Ukudla okunengqondo kuzoholela ekulahlekelweni kwamapounds angu-1-2 ngesonto ngalinye. Ngakho, isibonelo, uma unamapounds angu-40 ukulahlekelwa lokho kusho ukuthi uzobhekana nezinyanga ezinhlanu zokudla ngale ndlela.
Futhi, ingabe ungathatha isikhathi nomzamo wokuhlela ukudla okulawulwa kwekhalori nokudla okulula ? Kubalulekile ekuphumeleleni kokudla kwakho ukuthi ukudla kwakho okudlayo nokudla kwakho kwansuku zonke kunomsoco futhi kunempilo ukuze ugcine umzimba oqinile. Kuzodingeka uqhubeke ukuthenga inamba yezinto zokudla ngaphezu kwamaprotheni ukuthuthumela noma amaprotheni powder.
Okokugcina, umane kufanele uzibuze ukuthi unamandla okuthanda ukunamathela kuwo . Uma usuqedile ukuzamazama kwakho, cishe ngeke uzizwe sengathi udlile lokho okusetshenziselwa ukudla. Kudinga isibindi esikhulu ukuthi ungafinyeleli ukudla okunye ukudla, ikakhulukazi uma uhlolwe ezinye ukudla emsebenzini noma ekhaya. Ayikho iphuzu eliningi lokuphuza amaprotheni agijima kanye noma kabili ngosuku uma udla isikhathi eside.
Izwi kusuka
Ekugcineni, ukuzama ukukhetha ukudla okungcono kuwe yisinqumo somuntu siqu ongayenza kuphela. Zonke izinhlelo zokudla zinezinzuzo nezingozi. Abanye abantu abathanda amaprotheni badonsa ukudla ngoba kulula futhi akudingeki ukuthi unqume ukuthi yini oyodla kabili ngosuku. Kwabanye, amaprotheni we-powder ukulahleka kwesisindo akusimeme futhi bayeka uhlelo ngaphambi kokuba babone imiphumela. Uma unquma ukuhamba ngokudla okunamanzi amaprotheni, noma noma yimuphi omunye uhlelo lokudla okuvimbelayo uthintane nodokotela wakho kuqala noma ukhulume nesidlo sokudla esibhalisiwe ukuqinisekisa ukuthi uthola zonke izakhi ezibalulekile ozidingayo.