Joaloka setsebi sa phepo e nepahetseng ea nang le tsebo ea ho fokotsa boima ba 'mele, ke utloisisa bohlokoa ba ho khetha se nepahetseng. Whey Protein Powder 83% ho ts'ehetsa ka katleho lipheo tsa hau tsa bophelo bo botle. Sehloohong sena, ke tla cheka libaka tse leshome tse ka sehloohong tse behiloeng ke Google ho u fa liphihlelo tse ntle mabapi le ho khetha sehlahisoa se setle ka ho fetisisa sa ho fokotsa boima ba 'mele.
Ho utloisisa mefuta e fapaneng ea liprotheine tsa Whey
Ha u nahana Whey Protein Powder 83% bakeng sa ho theola boima ba 'mele, ho bohlokoa ho utloisisa mefuta e fapaneng e fumanehang. Ho latela tataiso e felletseng ea Healthline mabapi le li-protein supplements, sehlahisoa se tla ka mefuta e meraro ea mantlha: concentrate, isolate, le hydrolysate. Sehlahisoa concentrate e na le litekanyo tse fapaneng tsa protheine, ha ho itšehla thajana ho ntse ho etsoa ts'ebetso e eketsehileng ho tlosa lik'habohaedreite le mafura a mangata, ho etsa hore e be mohloli o hloekileng oa protheine. Hydrolyzate e reriloe esale pele hore e monye habonolo. Bakeng sa merero ea ho theola boima ba 'mele, sehlahisoa se itšehla thajana se atisa ho khothaletsoa ka lebaka la liprotheine tse phahameng le palo e tlaase ea lik'halori ka ho sebeletsa, ho thusa ho laola lik'halori ha ho ntse ho tšehetsa ho hlaphoheloa ha mesifa le ho hōla.
Lintlha tsa Bohlokoa Tseo U Lokelang ho li Nahana ha U Khetha Phofo ea Whey Protein
Ho latela Wellwell Fit, e 'ngoe ea lisebelisoa tse holimo bakeng sa boikoetliso le phepo e nepahetseng, lintlha tse' maloa li lokela ho tataisa khetho ea hau ea Whey Protein Powder 83% bakeng sa tahlehelo ea boima ba 'mele. Taba ea pele, liprotheine ka nako e 'ngoe le e' ngoe li bohlokoa, kaha ho ja liprotheine tse ngata ho amahanngoa le maikutlo a eketsehileng a tlala le metabolism e ntlafetseng nakong ea tahlehelo ea boima ba 'mele. Taba ea bobeli, nahana ka lethathamo la metsoako ho qoba li-additives le tsoekere e sa hlokahaleng e ka sitisang boiteko ba hau ba ho theola boima ba 'mele. Qetellong, hlahloba litifikeiti tsa motho oa boraro joalo ka NSF International kapa Informed-Choice ho netefatsa boleng ba sehlahisoa le litekanyetso tsa polokeho.
Protein Content per Serving
Ha u bapisa li-powder tsa protheine ea whey, hlahloba litaba tsa protheine ha u sebeletsa. Sepheo sa lihlahisoa tse fanang ka bonyane ligrama tse 20-30 tsa protheine ka nako e le 'ngoe, ho itšetlehile ka litlhoko tsa hau tsa protheine. Sena se tiisa hore o fumana protheine e lekaneng ho thusa ho lokisa le ho hola ha mesifa, haholo-holo haeba o ikoetlisa kamehla.
Amino Acid Profile
Protheine ea Whey e nkoa e le ea bohlokoa bakeng sa profil ea eona e ruileng ea amino acid, haholo-holo litaba tsa eona tse phahameng tsa branched-chain amino acid (BCAAs) joalo ka leucine, isoleucine le valine. Li-BCAA tsena li bapala karolo ea bohlokoa ho kopantseng liprotheine tsa mesifa le ho hlaphoheloa. Batla lihlahisoa tse hlalosang boemo ba amino acid 'me u netefatse hore li na le palo e kholo ea BCAAs, haholo-holo leucine, e leng ea bohlokoa bakeng sa ho matlafatsa kholo ea mesifa.
Sekhahla sa tšilo ea lijo le ho monya
Nahana hore na u sileha phofo ea protheine hantle hakae. Batho ba bang ba ka 'na ba ikutloa ba sa phutholoha ka gastrointestinal ka mefuta e itseng ea protheine ea whey. Protheine ea Hydrolyzed whey hangata e bonolo ho cheka ka lebaka la tlhaho ea eona e chekiloeng pele. Ho feta moo, hlahloba boteng ba li-enzyme kapa li-probiotics ka har'a phofo ea protheine, e ka thusang tšilong ea lijo le ho matlafatsa ho monya ha limatlafatsi.
Motsoako Boleng le Bohloeki
Hlahloba lethathamo la metsoako bakeng sa li-additives tse sa hlokahaleng, li-filler, li-sweeteners tsa maiketsetso, litatso, kapa mebala. Li-powders tsa protheine ea boleng bo holimo li lokela ho ba le metsoako e fokolang ho feta mohloli oa protheine ka boeona. Khetha lihlahisoa tse sebelisang linoko tsa tlhaho tse kang stevia kapa monk fruit ho fapana le tsa maiketsetso tse kang sucralose kapa aspartame. Ho feta moo, li-certification tseo e seng tsa GMO le tsa manyolo li ka bonts'a boleng bo holimo ba motsoako le bohloeki.
Tatso le Motsoako
Tatso ke ntlha ea bohlokoa, haholo-holo haeba u rerile ho sebelisa phofo ea protheine kamehla. Le hoja liphetolelo tse sa thabiseng li fumaneha bakeng sa ba ratang tatso e sa jeleng paate, li-powders tse ngata tsa whey protheine li tla ka mefuta e sa tšoaneng ea tatso. Bala maikutlo kapa u leke lisaese tsa boholo pele u reka ntho e kholo ho netefatsa hore u natefeloa ke tatso. Ho phaella moo, nahana ka ho tsoakana ha sehlahisoa seo—hore na se qhibiliha hantle hakae metsing, lebeseng kapa linthong tse ling tse metsi. Li-powders tse bohlasoa kapa tse sa tsoakoang hantle li ka ba monate ho jeoa.
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Mekhoa e Metle ea ho Kenyelletsa Powder ea Whey Protein Leetong la Hao la ho Theola boima ba 'mele
Tataiso ea Mayo Clinic mabapi le tšebeliso Whey Protein Powder 83% bakeng sa tahlehelo ea boima ba 'mele e hatisa bohlokoa ba ho e kenyelletsa lijong tse leka-lekaneng le ho ikoetlisa. Le hoja sehlahisoa e ka ba sesebelisoa se bonolo le se sebetsang sa ho matlafatsa ho kenngoa ha protheine le ho ntlafatsa ho hlaphoheloa ha mesifa ka mor'a ho ikoetlisa, se lokela ho tlatsana le lijo tse feletseng ho e-na le ho li nkela sebaka ka ho feletseng. Ho kenyelletsa sehlahisoa ho li-smoothies kapa ho se sebelisa e le ho sisinyeha ka mor'a ho ikoetlisa ho ka thusa ho thibela takatso ea lijo le ho thibela ho ja haholo hamorao motšehare, ho tšehetsa tahlehelo e tsitsitseng ea boima ba 'mele.
Ka ho latela litlhahiso tsena tsa litsebi tse tsoang ho balaoli ba ka sehloohong ba bophelo bo botle le boikoetliso, u ka khetha ka kholiseho sehlahisoa se setle ka ho fetisisa sa ho theola boima ba 'mele se lumellanang le litlhoko tsa hau tsa phepo e nepahetseng le lipakane tsa ho ikoetlisa. Hopola, ho tsitsisa le ho leka-lekanya ke tsa bohlokoa ha u kenyelletsa tlatsetso efe kapa efe kemisong ea hau ea letsatsi le letsatsi.
Boholo ba Sekhechana sa Screen le Likhalori
Li-protein tsa Whey hangata li fana ka lik'hilojule tse 100-150 bakeng sa sejo se seng le se seng. E le ho qoba ho feta litlhoko tsa hau tsa letsatsi le letsatsi tsa khalori, tse ka sitisang boiteko ba hau ba ho theola boima ba 'mele, ho bohlokoa ho kenyelletsa lik'halori tsena lijong tsa hau. Sebelisa koranta ea lijo kapa sesebelisoa ho latela kamohelo ea hau ea caloric le ho netefatsa hore u lula u le ka har'a sepheo sa hau.
Lula u le Hydrated
Tšilo ea protheine e hloka hore metsi a be le metsi a khotsofatsang. Etsa bonnete ba hore u noa metsi a mangata nakong ea letsatsi, haholo-holo haeba u ka eketsa tšebeliso ea hau ea protheine. Sena se tla ts'ehetsa ts'ebetso e nepahetseng ea liphio tsa hau le ts'ebetso ea 'mele ka kakaretso.
Kopana le Ketsahalo e Tloaelehileng
Le hoja protheine ea whey e ka thusa ho fokotsa boima ba 'mele ka ho boloka bongata le ho tsoela pele ho khora, e lokela ho tsamaisana le mosebetsi o tloaelehileng bakeng sa liphello tse ntle. Kenya letsoho motsoakong oa mesebetsi ea pelo le methapo, ho lokisa matla, le boikoetliso ba ho ikamahanya le maemo ho sebelisa lik'halori, ho matlafatsa mesifa, le ho sebeletsa ho phela hantle ka kakaretso.
Mamela 'Mele oa Hao
Ela hloko hore na protheine ea whey e ama 'mele oa hau joang. Batho ba bang ba ka ba le khatello ea maikutlo e amanang le mala, mohlala, ho ruruha kapa khase. Haeba u e-na le litla-morao, u ka 'na ua batla ho leka mofuta o fapaneng oa protheine ea whey, joalo ka ho itšehla thajana, kapa ho fokotsa chelete eo u e nkang. Hape, o ka etsa lipatlisiso ka li-powder tsa protheine tse thehiloeng limela haeba ho ka etsahala hore whey e tsoele pele ho baka mathata.
Ikopanye le Setsebi
Haeba o sa tsebe hantle hore na o ka kenyelletsa joang ka katleho Whey Protein Powder 83% lijong tsa hau, u lokela ho nahana ka ho bua le setsebi sa lijo kapa setsebi sa phepo e nepahetseng. Ba ka fana ka khothatso e ikhethileng ka lebaka la litlhoko tsa hau tsa lijo, sepheo sa bophelo bo botle, le mafu afe kapa afe a mantlha.
E-ba ea Tšepahalang le Mamello
Ho lumellana ke ntho ea bohlokoa khoebong efe kapa efe ea ho fokotsa boima ba 'mele. Boloka mokhoa o nepahetseng oa ho ja le ho ikoetlisa, khomarela lipakane tsa hau tsa ho ja liprotheine, 'me Ho nka nako ho theola boima ba' mele, kahoo ho hlokahala mamello. Tsepamisa maikutlo ho etsa liphetoho bophelong ba hau tse tšoarellang ho e-na le ho itšetleha ka litokiso tsa kapele.
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References:
- Mohala oa bophelo bo botle. (nd). Mefuta e 7 e Molemohali ea Phofo ea Protheine. E nkiloe ho [link]
- Hantle Fit. (nd). Mokhoa oa ho Khetha Phofo e Molemohali ea Protheine bakeng sa Hau. E nkiloe ho [link]
- Mayo Clinic. (nd). Protheine ea Whey. E nkiloe ho [link]
Haeba u batla ho tseba haholoanyane ka mofuta ona, amohela ho ikopanya le rona ho kiyo@xarbkj.com
