Na u entse khetho e nepahetseng mabapi le phofo ea protheine?

Ho na le mefuta e mengata ea phofo ea protheine 'marakeng, mehloli ea protheine e fapane, litaba li fapane, khetho ea tsebo, tse latelang ho latela setsebi sa phepo e nepahetseng ho khetha phofo ea protheine ea boleng bo holimo.

1. Tlhophiso le litšobotsi tsa phofo ea protheine

Phofo ea protheine e arotsoe ka mohloli o thehiloeng haholo-holo phofo ea protheine ea liphoofolo (joalo ka: protheine ea whey, protheine ea casein) le phofo ea protheine ea meroho (haholo-holo protheine ea soya) le phofo ea protheine e tsoakiloeng.

Phofo ea protheine ea liphoofolo

Protheine ea Whey le casein tse phofong ea protheine ea liphoofolo li ntšoa lebeseng, 'me karolo ea protheine ea whey e protheineng ea lebese ke 20% feela, 'me tse setseng ke casein. Ha li bapisoa le tse peli, protheine ea whey e na le sekhahla se phahameng sa ho monngoa le karolelano e betere ea li-amino acid tse fapaneng. Casein ke molek'hule e kholo ho feta protheine ea whey, e leng thata hanyane ho e sila. E ka khothaletsa tlhahiso ea protheine ea mesifa ea 'mele hamolemo.

Ho ya ka tekanyo ya ho sebetswa le ho hlwekiswa, phofo ya protheine ya whey e ka arolwa ka phofo ya protheine ya whey e matla, phofo ya protheine ya whey e arohaneng le phofo ya protheine ya whey e hydrolyzed. Ho na le dipharologanyo tse itseng mahlorisong, sebopehong le thekong ya tse tharo, jwalo ka ha ho bontshitswe tafoleng e latelang.

Phofo ea protheine ea meroho

Phofo ea protheine ea limela ka lebaka la mehloli e ruileng, theko e tla ba theko e tlase haholo, empa hape e loketse bakuli ba allergy ea lebese kapa ba sa mamelleng lactose ba khetha, protheine e tloaelehileng ea soya, protheine ea lierekisi, protheine ea koro, jj., eo protheine ea soya e leng eona feela protheine ea boleng bo holimo protheineng ea limela, e ka boela ea monngoa hantle le ho sebelisoa ke 'mele oa motho, empa ka lebaka la ho se lekane ha methionine, Ka hona, tšilo ea lijo le sekhahla sa ho monngoa se tlase haholo ho feta sa phofo ea protheine ea liphoofolo.

Phofo e tsoakiloeng ea protheine

Mehloli ea protheine ea phofo e tsoakiloeng ea protheine e kenyelletsa liphoofolo le limela, hangata li entsoe ka protheine ea soya, protheine ea koro, casein le protheine ea whey e tsoakiloeng ka phofo, e etsa hore ho be le khaello ea li-amino acid tsa bohlokoa protheineng ea limela.

Ea bobeli, ho na le bokgoni ba ho kgetha phofo ya protheine ya boleng bo hodimo

1. hlahloba lethathamo la metsoako ho bona mohloli oa phofo ea protheine

Lethathamo la metsoako le hlophisitsoe ho ya ka dikahare tsa metsoako, mme ha tatellano e le hodimo, dikahare tsa metsoako di phahame. Re lokela ho kgetha phofo ya protheine e nang le bokgoni bo botle ba ho sila le ho monya, mme ha sebopeho se le bonolo, se molemo. Tatellano ya bokgoni ba ho sila phofo ya protheine e tlwaelehileng mmarakeng ke: protheine ya whey > protheine ya casein > protheine ya soya > protheine ya pea, kahoo protheine ya whey e lokela ho kgethwa.

Khetho e khethehileng ea phofo ea protheine ea whey, hangata e khetha phofo ea protheine ea whey e matla, bakeng sa batho ba sa mamelleng lactose ba ka khetha ho arola phofo ea protheine ea whey, 'me bakuli ba nang le tšilo ea lijo e mpe le ts'ebetso e mpe ea ho monya ba khothaletsoa ho khetha phofo ea protheine ea whey e nang le hydrolyzed.

2. hlahloba tafole ea lintlha tsa phepo ho bona hore na protheine e kae

Dipalo tsa protheine tsa phofo ya protheine ya boleng bo hodimo di lokela ho fihla ho feta 80%, ke hore, palo ya protheine ya phofo e nngwe le e nngwe ya protheine ya 100g e lokela ho fihla ho 80g le ho feta.