Ndị anaghị eri anụ, dị ka ndị anaghị eri anụ (ndị na-agbakwunye nri siri ike) anaghị eri anụ, agbanyeghị, n'adịghị ka nke abụọ, ha na-eji ngwaahịa mmiri ara ehi. Isi mmalite nke protein maka ndị nnọchianya nke ìgwè mbụ bụ chiiz ụlọ na ude gbara ụka, na maka vegans - agwa, soy, mkpụrụ na lentil. Guo ka ịmụtakwu banyere ụzọ sitere na protein maka nri ndị anaghị eri anụ.
Isi ọghọm nke nri osisi bụ enweghị okike na ụfọdụ amino acid ndị ọzọ dị mkpa dị na ngwaahịa anụmanụ. N'ihi nke a, a na-amanye ndị egwuregwu n'ime otu abụọ ndị a dị elu ị toụ protein. Dabere na ike ọzụzụ kwa ụbọchị, a na-atụ aro ka ị rie 1.1-2.2 g protein kwa kilogram 1 nke ịdị arọ nke onye egwuregwu.
Protein maka ndị anaghị eri anụ
Ngwunye protein na soy dị iche iche nwere ihe ruru 90% protein kwesịrị ekwesị maka ndị anaghị eri anụ. A na-atụ aro ka agwakọta ha na mmiri ara ehi ma jiri tupu na ọzụzụ. Ihe mgbakwunye ndị ọzọ akwadoro gụnyere casein, akwa ọcha, creatine monohydrate, na mgbagwoju BCAA.
Ha
Nke a bụ protein kachasị mma maka ndị anaghị eri anụ. Gụnyere BCAA Mgbagwoju anya. Emere ya site na whey ma nwekwa onu ogugu kachasi elu. Akwadoro maka iji mgbatị mgbatị.
Emepụtara n'ụdị iche na itinye uche:
- A na-enweta ihe ndị ahụ site na ịhapụ whey mmiri mmiri site na mmiri ara ehi na nsị ya na-esote (na ntụ ntụ).
- A na-anọrọ onwe anyị site na nzacha whey iji wepu lactose, abụba na cholesterol.
Akwa
Akwa protein nwere amino acid dị mkpa, dị mfe mgbaze, enwere ike iji ya dochie protein whey, mana ọ dị oke ọnụ. Egosi maka anabataghị nke mmiri ara ehi na soy ngwaahịa. Na-anọchi anya ụdị nke a mịrị amị (ntụ ntụ) nke akwa akwa ọkụkọ. Mgbaze dị obere.
Casein
Enwetara site na enzymatic curdling nke mmiri ara ehi. Ejiri obere mgbaze (ruo awa isii) mara ya ma kwado ya ka ọ rụọ ọrụ n'etiti mgbatị ahụ.
Protein maka ndị anaghị eri anụ
Soy na-anọrọ (ma ọ bụ ngwaahịa soy - tofa, tempeh, edamame), protein nke sitere na protein ọzọ, creatine monohydrate, ogige BCAA, na ogige vitamin-mineral kwesịrị ekwesị dị ka ihe mgbakwunye maka nri.
Protein maka vegans ma ọ bụ "protein vegan" n'okpuru nche anwụ brand vplab (vplab ma ọ bụ VP laabu) nwere ezigbo aha n'etiti bodybuilders.
Ndị na-edozi Vegin bụ mmeju na-edozi ahụ sitere na osisi amino acid bara ụba na mkpụrụ ha.
Agwa
Na-agbasa na assimilation dị mfe na pasent dị ịrịba ama nke amino acid dị mkpa. 28 g nke protein nwere 21 g nke protein. Ike nke otu akụkụ bụ calorie 100.
Ngwaahịa a nwere ọdịnaya methionine dị ala. Ọgaranya na BCAA dị mgbagwoju anya na lysine. Ekwenyere na whey na protein protein nwere ike ịgbanwere ma mmetụta ha yiri nke ejiri ya n'okpuru ọnọdụ ndị yiri ya.
Mgbapu
O sitere na nkpuru ahihia. Nwere amino acid achọrọ. 28 grams (calorie 108) gụnyere gram 12 nke protein, fiber, Fe, Zn, Mg, α-linolenic acid na abụba 3-ω-abụba.
Enweghị protein - ọdịnaya lysine dị ala. Iji mejupụta ya, ị ga-erikwa mkpo.
Site na mkpụrụ osisi ugu
28 g nke ntụ ntụ (calorie 103) nwere 18 g nke protein, Fe, Zn, Mg. Ogbenye na threonine na lysine. Akụkụ ahụ nwere ọrụ antioxidant na mgbochi mkpali.
Site osikapa agba aja aja
Na-etinye obi gị ngwa ngwa, nwere pasent amino acid dị elu, mana ezughi oke. Ọgaranya na antioxidants. 28 g nke ntụ (calorie 107) nwere protein 22 g. Ọ dara ogbenye na lysine, mana o nwere pasent dị elu nke methionine na BCAA, nke na-enye ya ohere iji ya felata ma n'otu oge ahụ wulite akwara, dịka protein whey.
Soy
Nwere amino acid jupụtara na ya, ihe ndị na-achọpụta na vitamin. Ọgaranya na BCAA. A na-eji ya dị ka mmewere nke ihe oriri na-edozi ahụ dị ka onye nnọchi nke whey ma ọ bụ akwa protein. Ọ bụ n'ụdị ntụ. Nchịkọta 28 g (calorie 95) nwere 22 g nke protein. Inweta mmeju a na - enyere aka belata ogo ogo cholesterol.
Site na osisi sunflower
Mkpụrụ protein sunflower bụ ngwaahịa ọhụrụ na anụ anaghị eri anụ na vegan. 28 g protein sunflower (calorie 91) nwere 13 g nke protein bara ụba na BCAA. Ngwaahịa adịghị mma na lysine, ya mere ọ na-ejikọtakarị ya na protein quinoa.
Inca Inchi
Enweta site na mkpụrụ (mkpụrụ) nke osisi nke otu aha ahụ. 28 gram (calorie 120) nwere gram 17 nke protein. Nwere amino acid niile dị mkpa ma e wezụga lysine. Ọgaranya na arginine, α-linolenic acid na 3-ω-abụba.
Chia (onye Spain)
28 g nke ntụ ntụ (calorie 50) nwere 10 g nke lysine-ogbenye protein, 8 g nke eriri, biotin na Cr.
Akwukwo nri akwukwo nri
A na-ejikarị ha eme ihe n'ihi eziokwu ahụ bụ na naanị ndị na-edozi ihe ọkụkụ anaghị enwe amino acid niile dị mkpa. Dịka ọmụmaatụ, a na-ejikọ protein protein osikapa na chia ma ọ bụ protein pea iji zere ụkọ amino acid. A na-agbakwunye flavors, sweeteners na enzymes na mix iji nyere ha aka ịmịkọrọ ha nke ọma.
