Olima zamasamba okha, monga nyama zam'mimba (anthu omwe amatsata zakudya zopitilira muyeso) samadya nyama, komabe, mosiyana ndi omwewo, amagwiritsa ntchito mkaka. Gwero la oyimira gulu loyamba ndi kanyumba tchizi ndi kirimu wowawasa, komanso zitsamba - nyemba, soya, mtedza ndi mphodza. Werengani kuti mumve zambiri zamapuloteni ochokera kuzakudya zamasamba.
Chosavuta pachakudya cha ndiwo zamasamba ndicho kusowa kwa cholenga ndi zina zofunikira za amino acid zomwe zimapezeka munyama. Pachifukwa ichi, othamanga m'magulu awiri omwe atchulidwa pamwambapa amakakamizidwa kuti amwe mapuroteni. Kutengera kulimba kwamaphunziro patsiku, tikulimbikitsidwa kudya 1.1-2.2 g wa mapuloteni pa 1 kg ya kulemera kwa wothamanga.
Mapuloteni a zamasamba
Mapuloteni a Whey ndi soya omwe amakhala ndi 90% amapuloteni ndi abwino kwa osadya nyama. Amalangizidwa kuti azisakanizidwa ndi mkaka ndipo amagwiritsidwa ntchito asanaphunzire komanso ataphunzira. Zowonjezerapo zina ndi monga casinini, mazira oyera, creatine monohydrate, ndi zovuta za BCAA.
Whey
Awa ndiwo mapuloteni abwino kwambiri kwa osadya nyama. Kuphatikiza BCAA Complex. Amapangidwa kuchokera ku whey ndipo amakhala ndi mayendedwe abwino kwambiri. Akulimbikitsidwa kuti mugwiritse ntchito mutatha kulimbitsa thupi.
Zimapangidwa mu mawonekedwe a kudzipatula ndi kusamalitsa:
- Kutsekemera kumapezeka pakupatula ma Whey amadzi kuchokera mkaka ndi kuyanika kwake pambuyo pake (kukhala ufa).
- Kudzipatula kumapezeka ndi kusefera kwama whey kuchotsa lactose, mafuta ndi cholesterol.
Dzira
Mapuloteni a dzira amakhala ndi amino acid, osavuta kugaya, atha kugwiritsidwa ntchito m'malo mwa whey protein, koma ndiokwera mtengo kwambiri. Zikuwonetsa kusalolera mkaka ndi zinthu za soya. Zimayimira mawonekedwe owuma (ufa) wa dzira loyera la nkhuku. Kukula kwa chimbudzi ndi kwapakatikati.
Casein
Amapezeka ndi mkaka wa enzymatic. Amadziwika ndi kugaya pang'ono (mpaka maola 6) ndipo amalimbikitsidwa kuti mugwiritse ntchito pakati pa zolimbitsa thupi.
Mapuloteni a vegans
Kupatula kwa soya (kapena zinthu zachilengedwe za soya - tofa, tempeh, edamame), mapuloteni opangidwa kuchokera ku puloteni ina ya chomera, creatine monohydrate, malo a BCAA, ndi ma vitamini-mineral maofesi ndi oyenera ngati zowonjezera mavitamini.
Mapuloteni a vegans kapena "protein vegan" pansi pa ambulera brand vplab (vplab kapena VP labotale) ali ndi mbiri yabwino pakati pa omanga thupi.
Mapuloteni a Vegan ndi zowonjezera zowonjezera zopangidwa kuchokera ku zomera za amino acid ndi zipatso zawo.
Mtola
Zimasiyanasiyana pakuphatikizika kosavuta komanso kuchuluka kwakukulu kwama amino acid. 28 g wa mapuloteni amakhala ndi 21 g wa protein. Mphamvu yamagawo ake ndi ma calories 100.
Chogulitsidwacho chili ndi zotsika za methionine. Olemera mu BCAA zovuta komanso lysine. Amakhulupirira kuti mapuloteni a Whey ndi nsawawa amatha kusinthana ndipo zotsatira zake zimakhala zofanana zikagwiritsidwa ntchito chimodzimodzi.
Hemp
Zapezeka ku mbewu za hemp. Muli magawo ofunikira amino acid. Magalamu 28 (ma calories 108) amaphatikizapo magalamu 12 a mapuloteni, fiber, Fe, Zn, Mg, α-linolenic acid ndi 3-ω-mafuta.
Kuperewera kwa mapuloteni - otsika a lysine okhutira. Kuti mudzaze, muyenera kudya nyemba.
Kuyambira mbewu dzungu
28 g wa ufa (makilogalamu 103) muli 18 g wa mapuloteni, Fe, Zn, Mg. Osauka ndi threonine ndi lysine. Zigawo zimakhala ndi antioxidant ndi anti-inflammatory activity.
Kuyambira mpunga bulauni
Chosavuta kuyamwa, chimakhala ndi kuchuluka kwakukulu, koma kosakwanira kwa amino acid. Wolemera ma antioxidants. 28 g wa ufa (107 calories) uli ndi 22 g wa mapuloteni. Imakhala yosauka mu lysine, koma imakhala ndi kuchuluka kwa methionine ndi BCAA, yomwe imalola kuti igwiritsidwe ntchito kuonda ndipo nthawi yomweyo imamanga minofu, monga ma protein a whey.
Soy
Ili ndi amino acid amitundu yambiri, zomwe zimafufuza komanso mavitamini. Olemera ku BCAA. Amagwiritsidwa ntchito ngati gawo la zakudya zamasewera m'malo mwa mavitamini kapena mazira. Imakhala ngati ufa. 28 g kutumikira (95 calories) imakhala ndi 22 g ya protein. Kutenga chowonjezera ichi kungathandize kuchepetsa mafuta m'magazi.
Kuyambira mpendadzuwa mbewu
Mapuloteni a mpendadzuwa ndi chinthu chatsopano m'mamenyu azamasamba ndi vegan. Mapuloteni a 28 g a mpendadzuwa (ma calories 91) ali ndi 13 g wa mapuloteni olemera mu BCAA. Mankhwalawa ndi osauka mu lysine, chifukwa chake nthawi zambiri amaphatikizidwa ndi mapuloteni a quinoa.
Inca Inchi
Inapezedwa kuchokera ku nthanga (mtedza) wazomera lomweli. Magalamu 28 (makilogalamu 120) amakhala ndi magalamu 17 a mapuloteni. Muli zochuluka kwambiri ma amino acid onse kupatulapo lysine. Olemera mu arginine, α-linolenic acid ndi 3-ω-mafuta.
Chia (wanzeru waku Spain)
28 g wa ufa (50 calories) uli ndi 10 g wa mapuloteni opanda lysine, 8 g wa fiber, biotin ndi Cr.
Mapuloteni amasamba
Amagwiritsidwa ntchito nthawi zambiri chifukwa chakuti mapuloteni obzala okha alibe zofunikira zonse za amino. Mwachitsanzo, mapuloteni a mpunga wofiirira nthawi zambiri amaphatikizidwa ndi chia kapena protein ya mtola kuti apewe kuperewera kwa amino acid. Zonunkhira, zotsekemera ndi michere nthawi zambiri zimawonjezeredwa mu zosakaniza kuti ziwathandize kuyamwa bwino.
