Musanyawar cin ganyayyaki don Protein ɗin Whey
Muhimman bayanai
- Yana maye gurbin
- Protein ɗin Whey
- Kashi
- Kari
- Zaɓuɓɓuka a nan
- Musanyawa 4 da aka gwada
- Mafi sauƙin musanyawa
- Haɗin Pea + shinkafa — Yi amfani da adadin furotin na gari, ba girman kofi ba
Dalilin da yasa canjin yake aiki
Whey protein powder ana daraja shi saboda cikakken amino-acid profile, saurin narkewa da kuma yadda yake gaurayuwa da sauran abubuwa cikin sauki — kuma furotin na shuka na iya taka wannan rawar idan an zabi inda ya dace kuma aka yi amfani da yawa mai kyau. Pea protein yana da yalwar lysine amma yana da karancin methionine; rice protein kuma akasin haka ne, don haka cakuda na vegan na yau da kullum yana hada su don zama cikakken furotin mai kama da whey, kuma gwaje-gwaje sun nuna cewa isasshen furotin na shuka na taimakawa wajen gina tsoka, inda sakamako ke bambanta bisa ga inda aka samo shi da kuma nau'in mutane. Soy protein isolate yana da cikakken furotin a kansa kuma shi ne wanda aka fi yi wa bincike. Launin abinci yana dan bambanta — furotin na shuka ya dan fi kauri da yashi, don haka a hada shi a cikin injin maimakon juya shi da hannu, ko a zabi 'smooth' isolates. Zabi adadin furotin bisa ga yadda yake dauke da furotin da amino acid maimakon nauyin garin; garin furotin na shuka ba shi da lactose.
Zaɓuɓɓuka, adadin da mafi kyawun amfani
Haɗin Pea + shinkafa
Yi amfani da adadin furotin na gari, ba girman kofi baAmin acid mai dacewa; cikakken bayani.
Mafi kyawun don: girgiza yau da kullun
Keɓaɓɓen furotin waken soya
1:1Cikakken furotin tare da ingantattun sakamako a gwaje-gwaje.
Mafi kyawun don: gina tsoka
Furotin na tsaba na kabewa
1:1Dandan tana da ɗanɗano na ƙasa; mai yawa a cikin baƙin ƙarfe da magnesium.
Mafi kyawun don: girgiza mai dacewa da rashin lafiyar jiki
Furotin na abinci gaba ɗaya
n/aLentils, tofu, tempeh da seitan suna rufe yawancin buƙatu.
Mafi kyawun don: babu foda ko kaɗan
Kwatanta zaɓuɓɓuka a kallo ɗaya
| Zaɓi | ɗanɗano | Siffa | Kudin | Inda ake siya |
|---|---|---|---|---|
| Hadin pea da shinkafa | Daidaitacce, mai sauki | Yana yin laushi idan an markada | Matsakaici | Kowane shagon kayan kari na abinci |
| Fitarren furotin na waken soya | Daidaitacce | Mai laushi | Kadan zuwa matsakaici | Shagunan kayan kari na abinci |
| Furotin din hemp | Kamar dandanon kasa | Mai kwarzane, mai dauke da zaren abinci | Matsakaici | Shagunan kiwon lafiya |
| Furotin din faba bean | Daidaitacce sosai | Mai laushi | Matsakaici | A intanet, sababbin kamfanoni |
Nasihu
- Yi niyya 1.6 g na furotin a kowace kg na nauyin jiki idan kuna motsa jiki
- Zabi adadin furotin da zai bayar da kusan 2–3 g na leucine
- Haɗa da madarar shuka don samun laushi mai laushi
Gujewa
- Dogaro ga furotin shinkafa kaɗai (ƙarancin lysine)
- Tsammanin kuna buƙatar foda ko kaɗan
Jita-jita uku da aka yi amfani da canjin
Abin sha na bayan motsa jiki
Markada 30 g na furotin din pea da shinkafa tare da ayaba, oats da madarar soya domin samun cikakken abin sha na farfadowa.
Oats mai furotin da aka jika kwana
Gauraya cokali guda na furotin din tsirrai mai dandanon vanilla a cikin oats da aka jika kwana tare da chia; hatsin oat din zai boye duk wani kwarzane.
Pancakes masu furotin
Musanya kashi daya bisa uku na fulawa da sinadarin soy protein isolate maras dandano; kara 'yar madarar tsirrai kadan.
Tambayoyin da mutane ke yi
Shin furotin shuka yana da tasiri kamar whey?
Furotin na shuka na iya taimakawa wajen samun karfin gaske idan an ci su yadda ya kamata. Sakamakon karuwar tsoka da sinadaran jiki na bambanta bisa ga inda aka samo furotin din, yawa, shekaru da kuma tsarin bincike.
Wane ne ya fi ɗanɗano?
Haɗin pea-shinkafa tare da koko gabaɗaya ana ɗaukar su mafi kusa da whey.
Shin furotin din tsirrai yana da tasiri wajen gina tsoka kamar whey?
Furotin na shuka na iya taimakawa wajen gina tsoka da karfi, amma sakamako na bambanta bisa ga inda aka samo furotin din, yawa da shekaru. Hujjoji sun fi karfi a kan hanyoyin da aka yi bincike sosai kamar soy; cakuda na pea-rice ba a tabbatar da cewa suna daidai da sauran ba.
Shin ina bukatar hodar furotin kwata-kwata?
A'a — tofu, tempeh, seitan, lentils da madarar soya suna biyan bukatun mafi yawan mutane. Hoda don saukaka aiki ne kawai, ba tilas ba ne.
Me ya sa furotin din tsirrai yake da kwarzane?
Furotin din tsirrai ba ya saurin narkewa kamar whey. Hadin isolate, yin amfani da injin markade, da barin hadin ya tsaya na tsawon minti biyu duka suna taimakawa.
Yanci don sake amfani da shi a ƙarƙashin CC BY 4.0 tare da hanyar haɗi.
Sauya abu da wani ba tabbacin samun sinadarai iri daya ba ne
Zabi madadin sinadari gwargwadon aikin da ainihin sinadarin yake yi: dunkulewa, kumbura kumfa, kauri, kitse ko dandano. Naman kaza (mushroom) na iya kwaikwayon siffar naman burger yayin da yake ba da karancin furotin sosai; man kwayoyi na iya yin laushi kamar madara ba tare da karin sinadarin calcium ko B12 ba. Duba ainihin kayan da kuma sauran abincin gaba daya.
Auna ma'auni matakin farawa ne kawai sai dai idan an riga an gwada cikakken girkin da wannan ainihin madadin. Hadin kamfani, adadin ruwa da hanyar dahuwa suna sauya sakamakon. Gwada karamin awo don muhimman abubuwan gasawa, kuma a duba sinadaran waken soya, kwayoyi, ridi da alkama da ke iya haddasa rashin lafiyar jiki ko da an rubuta cewa kayan na shuka ne (vegan).
Ci gaba da bincike
Shafukan da ke da alaƙa da wannan ta hanyar musanya, sinadarai, abubuwan gina jiki, da abincin rana.