He nui nā ʻāpana pauka protein ma ka mākeke, ʻokoʻa nā kumu protein, ʻokoʻa ka ʻike, ke koho ʻana o nā mākau, ʻo ia ka mea e hahai ai i ka mea ʻai meaʻai e koho i kahi pauka protein kiʻekiʻe.
1. Hoʻokaʻawale a me nā ʻano o ka pauka protein
Hoʻokaʻawale ʻia ka pauka protein e ke kumu nui o ka pauka protein holoholona (e like me: protein whey, protein casein) a me ka pauka protein meaʻai (ʻoi aku ka nui o ka soy protein) a me ka pauka protein hui.
ʻO ka pauka protein holoholona
ʻO ka protein whey a me ka casein i loko o ka pauka protein holoholona e unuhi ʻia mai ka waiū, a ʻo 20% wale nō ka nui o ka protein whey i ka protein waiū, a ʻo ke koena he casein. Ke hoʻohālikelike ʻia me nā mea ʻelua, ʻoi aku ka kiʻekiʻe o ka absorption o ka protein whey a ʻoi aku ka maikaʻi o nā waikawa amino like ʻole. ʻO ka Casein kahi molela nui ma mua o ka protein whey, he mea paʻakikī ke hoʻoheheʻe. Hiki ke hoʻoikaika maikaʻi i ka synthesis protein muscle kino.
E like me ke kiʻekiʻe o ka hana ʻana a me ka hoʻomaʻemaʻe ʻana, hiki ke hoʻokaʻawale ʻia ka pauka whey protein i ka pauka whey protein concentrated, ka pauka whey protein i hoʻokaʻawale ʻia a me ka pauka protein whey hydrolyzed. Aia kekahi mau ʻokoʻa o ka hoʻopaʻa ʻana, ka haku ʻana a me ke kumukūʻai o nā mea ʻekolu, e like me ka hōʻike ʻana ma ka papa ma lalo.
ʻO ka pauka protein huaʻai
ʻO ka pauka protein kanu ma muli o nā kumu waiwai, ʻoi aku ka liʻiliʻi o ke kumukūʻai, akā kūpono hoʻi no ka maʻi allergy a i ʻole lactose intolerance nā mea maʻi e koho, soy protein maʻamau, pea protein, wheat protein, a me nā mea ʻē aʻe. ʻO ka protein i loko o ka protein mea kanu, hiki ke hoʻopili maikaʻi ʻia a hoʻohana ʻia e ke kino o ke kanaka, akā no ka lawa ʻole o ka methionine maʻiʻo, no laila, ʻoi aku ka haʻahaʻa o ka digestion a me ka absorption ma mua o ka pauka protein holoholona.
ʻO ka pauka protein hui ʻia
ʻO nā kumu protein o ka pauka protein hui pū ʻia me nā holoholona a me nā mea kanu, ka mea maʻamau i hana ʻia me ka protein soy, ka protein palaoa, ka casein a me ka whey protein pauka i hui pū ʻia, e hoʻoponopono maikaʻi i ka hemahema o nā amino acids i loko o ka protein mea kanu.
ʻO ka lua, aia kahi mākaukau no ke koho ʻana i ka pauka protein kiʻekiʻe
1. E nānā i ka papa inoa meaʻai e ʻike i ke kumu o ka pauka protein
Hoʻokaʻawale ʻia ka papa inoa o nā meaʻai e nā mea hoʻohui, a ʻoi aku ka kiʻekiʻe o ke kauoha, ʻoi aku ka kiʻekiʻe o ka ʻike. Pono mākou e koho i ka pauka protein me ka digestibility maikaʻi a me ka helu absorption, a ʻo ka maʻalahi o ka haku mele, ʻoi aku ka maikaʻi. ʻO ke kauoha o ka digestibility o ka pauka protein maʻamau ma ka mākeke ʻo: protein whey > protein casein > protein soy > protein pea, no laila e makemake ʻia ka protein whey.
ʻO ke koho kikoʻī o ka pauka protein whey, koho maʻamau i ka pauka whey protein concentrated, no ka mea hiki i ka poʻe lactose intolerant ke koho e hoʻokaʻawale i ka pauka protein whey, a ua ʻōlelo ʻia nā mea maʻi me ka hana ʻino a me ka absorption e koho i ka hydrolyzed whey protein pauka.
2. E nānā i ka papa ʻike meaʻai no ka ʻike ʻana i ka ʻiʻo protein
Pono ka ʻike protein o ka pauka protein kiʻekiʻe ma mua o 80%, ʻo ia hoʻi, ʻo ka ʻike protein o kēlā me kēia 100g pauka protein e hiki i 80g a i luna.
ʻO ke kolu, ʻo ka mālama ʻana i ka hoʻohui ʻana i ka pauka protein
1. e like me ke kūlana kanaka hoʻohui kūpono
ʻO nā meaʻai momona i ka protein kiʻekiʻe ka waiū, nā hua manu, ka ʻiʻo wī e like me ka holoholona, ka moa, ka iʻa a me ka ʻōpae, a me ka soybeans a me nā huahana soy. Ma keʻano laulā, hiki ke loaʻa ka nui i ʻōlelo ʻia ma ka ʻai ʻana i ka meaʻai kaulike i kēlā me kēia lā. Eia nō naʻe, ma muli o nā maʻi like ʻole a i ʻole nā kumu physiological, e like me ka postoperative rehabilitation, nā mea maʻi me ka cachexia maʻi, a i ʻole nā wahine hāpai a me ka lactating i lawa ʻole ka ʻai ʻana i ka meaʻai, pono e kūpono nā mea hoʻohui hou, akā pono e uku ʻia i ka lawe nui ʻana o ka protein e pale ai i ka hoʻonui. ke kaumaha ma ka puupaa.
2. e hoʻolohe i ka mahana hoʻolaha
ʻAʻole hiki ke wela loa ka wela o ka hāʻawi ʻana, maʻalahi e luku i ke ʻano protein, ma kahi o 40 ℃ hiki ke.
3. Mai ʻai me nā mea inu ʻawaʻawa
ʻO nā mea inu ʻawaʻawa (e like me ka apple cider vinegar, ka wai lemon, a me nā mea ʻē aʻe) i loko o nā waikawa organik, he mea maʻalahi ke hana i nā clots ma hope o ka hui ʻana i ka pauka protein, e pili ana i ka digestion a me ka absorption. No laila, ʻaʻole kūpono ka ʻai ʻana me nā mea inu ʻawaʻawa, a hiki ke hoʻohui ʻia i ka cereal, ka pauka aʻa lotus, ka waiū, ka waiū soy a me nā meaʻai ʻē aʻe a lawe ʻia me ka ʻai.
Ka manawa hoʻouna: Oct-18-2024