Ma sameysay doorashada saxda ah ee ku saabsan budada borotiinka

Suuqa badan ee borotiinka ayaa ka jira, ilo wareedyo borotiin ah ayaa ka duwan, waxa ku jira ayaa ka duwan, xulashada xirfadaha, waxyaabaha soo socda si loo raaco budada nafaqada ee tayo sare leh.

1. Kala soocidda iyo astaamaha budada borotiinka

Budada borotiinka ah waxaa lagu kala saaraa isha inta badan budada borotiinka xayawaanka (sida bogagga borotiinka ah, borotiinka kiiska (budada borotiinka ee khudradda ah) iyo budada borotiinka khudradda ah) iyo budada borotiinka.

Budada borotiinka xayawaanka

Borotiinka whain ee budada borotiinka xayawaanka ayaa laga soo saaray caano, iyo waxyaabaha borotiinka borotiinka leh ee borotiinka caanaha waa 20%, inta soo hartayna waa kiis. Marka la barbar dhigo labada, borotiinka whaey ee leh heerka dhalmada sare iyo saamiga ka fiican ee amino antino kala duwan. Casin waa molecule weyn oo ka badan borotiinka whaey, oo waxyar ka adag in la dheefshiido. Waxay ka fiicnaan kartaa kor u qaadida murqaha jirka ee murqaha jirka.

Sida ku xusan heerka ka baaraandegida iyo dib-u-habeynta, budada borotiinka borotiinka weedha ah waxaa loo qaybin karaa budo borotiinka ku-meel-gaarka ah, budada borotiinka oo kala go 'leh iyo budada borotiinka borotiinka leh ee wanaaga. Waxaa jira kala duwanaansho gaar ah oo ku saabsan feejignaanta, hasanaanta iyo qiimaha seddexda, sida ku cad shaxda soo socota.

Budada borotiinka khudradda

Proteinka oo la qoro oo kale, qiimaha ayaa ka raqiisan yahay xasaasiyadda caanaha, ee loo yaqaan 'protein', oo ay ka faa'iideysan karaan methonion bini-aadamka, sidaa darteed, sababtuna tahay dheef-shiidka, sidaa darteed, dheefshiidka iyo nuugista Heerka ayaa aad uga yar kan budada borotiinka xayawaanka.

Budada borotiinka isku dhafan

Ilaha borotiinka ah ee budada borotiinka isku dhafan waxaa ka mid ah xayawaanka iyo dhirta, sida caadiga ah laga sameeyay borotiin soy ah, borotiinka qamadiga, santa iyo budada budada ah ee ku saabsan yaraanta acids-ka lagama maarmaanka u ah borotiinka amino ee muhiimka ah.

Midda labaad, waxaa jira ganaax ah oo lagu xusho budo tayo sare leh oo tayo sare leh

1. Hubi liiska waxyaabaha ay ka kooban yihiin si aad u aragto isha budada borotiinka

Liistada ay ka kooban tahay waxaa lagu kala saaraa waxyaabaha ka kooban, iyo inta sare ee amarka, waxa ku badan waxyaabaha ka badan ee ka kooban. Waa inaan dooranno budo borotiin ah oo leh dheef-shiidka wanaagsan iyo heerka dhalmada, iyo ka sahlan, ha ka hor tagto. Amarka dheef-dheearka ee budada borotiinka ee caanka ah waa: borotiinka whaey> Casey Borote> Borotiinka soy> Borotiinka Protein, sidaa darteed borotiinka whain.

The specific choice of whey protein powder, generally choose concentrated whey protein powder, for lactose intolerant people can choose to separate whey protein powder, and patients with poor digestion and absorption function are recommended to choose hydrolyzed whey protein powder.

2. Hubi miiska Xaqiiqda Nafaqada si aad u aragto waxa ku jira borotiinka

Qeybta borotiinka ee budada tayada leh ee tayada leh ee tayo sare leh waa inay gaartaa in ka badan 80%, taasi waa, ka kooban borotiinka budada borotiinka 100G ee 100G waa inay gaaraan 80g iyo wixii ka sareeya.