Ngaba i-oat protein yakha izihlunu?

Kwiminyaka yakutshanje, iipowder zeproteni ezisekelwe kwizityalo ziye zathatha indawo ephambili kwihlabathi lezempilo nokomelela komzimba, zibonelela ngezinye iindlela ezicocekileyo, ezizinzileyo, nezinobuhlobo ne-allergen kunezongezo zemveli ezivela kwizilwanyana. Phakathi kwezi, ipowder yeproteni ye-oat iye yavela njengeenkwenkwezi ezikhulayo—kungekuphela nje kwabo batya imifuno kuphela, kodwa nakwabadlali, abathandi bokomelela komzimba, kunye nabathengi abaqaphela impilo ngokufanayo.

Makhe singene kwisayensi kunye nokusetyenziswa okusebenzayo kwe- oat protein powder ekukhuleni kwemisipha.

Yintoni i-Oat Protein?

Iprotheyini ye-oat ifumaneka kwi-oats epheleleyo, ngesiqhelo ngenkqubo yokuxinanisa okanye yokwahlulahlula esusa iicarbohydrates kunye namafutha agqithisileyo, ishiya i -oat concentrate eneprotheyini ephezulu . Nangona i-oats ngokwendalo iqulethe malunga ne-12-15% yeprotheyini, ubuchwepheshe banamhlanje bokucubungula bunokuvelisa iipowders zeprotheyini ye-oat ezinomxholo weprotheyini we-55-80% , nto leyo eyenza ukuba zifaneleke kakhulu njengezongezo zokutya.

Into eyahlula iprotheyini ye-oat kukulungelelana kwayo kwendalo kwezakhamzimba ezinkulu kunye nezakhamzimba ezincinci , kunye nencasa ethambileyo, engathathi cala kunye noburhabaxa obuthambileyo obuxutywa lula kwiishake, iismoothies, kunye nezinto ezibhakiweyo.

 

 

Ngaba i-Oat Protein iyiProtheyini epheleleyo?

Iprotheyini "epheleleyo" iqulethe zonke ii-amino acids (EAAs) ezisithoba eziyimfuneko kwimilinganiselo eyaneleyo. Iprotein ye-oat isondele kakhulu, kunye namanqanaba anamandla e-valine, i-leucine, i-isoleucine, kunye ne-threonine-i-amino acids ezibalulekileyo kwi-muscle protein synthesis. Nangona kunjalo, iphantsi kakhulu kwi-lysine, okuthetha ukuba ayiphelelanga ngokwayo.

Sekunjalo, xa kudityaniswa nokunye ukutya okutyebileyo kwe-lysine (njengemidumba, imbewu, okanye iprotein ye-pea), iprotein ye-oat ngokulula iba ngumthombo weprotheyini opheleleyo, olungele ukuxhasa ukukhula kwezihlunu.

 

I-Muscle-Building Amino Acids kwi-Oat Protein

Ukwakha izihlunu, ii-amino acid ezithile zidlala indima ebaluleke kakhulu—ingakumbi ii -amino acids ze-branched-chain (BCAAs) : i-leucine, i-isoleucine, kunye ne-valine.

I-Leucine: I-Muscle Trigger

I-Leucine yi-amino acid ephambili enoxanduva lokuqalisa ukwenziwa kweproteni yemisipha (i-MPS) ngendlela ye-mTOR. Iproteni ye-oat iqulethe malunga ne- 5.5–6.5% ye-leucine (kuxhomekeke kuxinzelelo), ephantsi kancinci kune-whey kodwa isekwinqanaba elisebenzayo lokukhuthaza ukukhula kwemisipha.

Ezinye ii-EAA kunye ne-BCAAs

Iprotein ye-oat iqulathe zontathu ii-BCAAs, kunye nee-amino acids eziseleyo ezifana nephenylalanine, methionine, kunye nethreonine, eziyimfuneko:

Ukulungiswa kwezicubu zezihlunu

Ukwenziwa kweeHormone

Umsebenzi wamajoni omzimba ngexesha loqeqesho olunzulu

Ngesicwangciso esisiso sokuthatha, iprotein ye-oat inokubonelela ngazo zonke izixhobo ezifunwa ngumzimba wakho ukuze uphinde wakhe izihlunu ezibhityileyo.

 

Ngaba i-Oat Protein iyasebenza ekukhuleni kwezihlunu?

Masiyihlalutye ngokweendlela zesayensi kunye nemigaqo exhaswa luphando.

1. Ubuninzi beProtheyini eyaneleyo

Ukwakha izihlunu kufuna ukutya okwaneleyo kweproteni —ngesiqhelo malunga ne-1.6–2.2 grams yeproteni ngekhilogram yobunzima bomzimba yonke imihla. Umgubo weproteni ye-oat ubonelela ngomthombo oqinileyo weproteni onceda abantu ukuba bafezekise ezi njongo ngokulula, ingakumbi abo batya ukutya okusekelwe kwizityalo.

2. I-Muscle Protein Synthesis (MPS)

Iprotheyini ye-oat ixhasa i-MPS xa ityiwa kwiidosi ezingama- 20–30 grams ngesidlo ngasinye , ingakumbi xa idibene noqeqesho lokumelana nezifo. Nangona iprotheyini ye-whey inokuvuselela i-MPS ngokukhawuleza ngenxa yokugaya ukutya ngokukhawuleza, iprotheyini ye-oat inika ukukhululwa okucothayo nokuqhubekayo , okunokunciphisa ukuqhekeka kwemisipha (i-catabolism) ngokuhamba kwexesha.

3. I-Bioavailability kunye ne-Digestibility

Iprotheyini ye-oat ine- PDCAAS (Protein Digestibility Corrected Amino Acid Score) emalunga ne-0.8–0.9, nto leyo iphezulu kakhulu kwiiprotheyini ezisekwe kwizityalo. Eli nani lilinganisa umxholo we-amino acid kunye nokugaya ukutya—okwenza iprotheyini ye-oat ibe ngumthombo osebenzayo nonokufunxwa wezondlo ezakha izihlunu.

 

Iprotheyini ye-Oat ithelekiswa njani nezinye iiprotheyini?

Uhlobo lweProtheyini	Isiqulatho seLeucine (g nge 25g protein)	Ukugaya	Vegan	Allergen-Free	MPS enokwenzeka
Iivili ziyazahlula	2.7-3.0g	Phezulu kakhulu	Hayi	Hayi	Zintle
IProtheni yeSoy	2.0-2.5g	phezulu	Ewe	Ngokuqhelekileyo	Kakuhle kakhulu
Iprotheni yePea	1.8-2.2g	phezulu	Ewe	Ewe	Kulungile
Iprotheni ye-oat	1.4-1.6g	phezulu	Ewe	Ewe	Kuhle ukuya kukuhle kakhulu

Nangona iprotheyini ye-oat iphantsi kancinci kwi-leucine kune-whey, iyenza ibe yifayibha, isinyithi, i-magnesium, kunye ne-beta-glucan , zonke ezixhasa ukubuyela kwimeko yesiqhelo, ukunyamezela, kunye nempilo iyonke.

Izibonelelo ezongezelelweyo ze-Oat Protein kwiimbaleki

Iphezulu kwiBeta-Glucan

I-Beta-glucan, ifayibha enyibilikayo kwi-oats, ixhasa impilo yentliziyo, amasosha omzimba, kunye nolawulo lweswekile egazini —ibalulekile kubantu abasebenzayo kakhulu.

Ngokwendalo iGluten-Free

Iprotheni ye-oat eqinisekisiweyo ye-gluten-free ikhuselekile kwabo banokunganyamezeli kwe-gluten okanye isifo se-celiac, ukuba nje ukungcoliswa komnqamlezo kuphetshwa.

Isinyithi-eSityebi saMandla

Iproteni ye-oat ine -iron esekwe kwizityalo , ebalulekileyo ekuthuthweni kweoksijini kunye nokuguqulwa kwamandla emzimbeni —isitshixo soqeqesho lokunyamezela kunye nokuqina.

IHormone-Friendly

Ii-oats ngokwemvelo azinazo iihomoni okanye iintsalela zee-antibiotic, zibonelela ngenye indlela ecocekileyo endaweni yeeproteni ezisekelwe kubisi.

 

Indlela yokusebenzisa i-Oat Protein ukwakha izihlunu

Nazi iindlela ezilungileyo zokusebenzisa i-oat protein powder njengenxalenye yesicwangciso sokwakha izihlunu:

1. Emva koMthambo Shake

Yidla i-25-30g ye-oat protein ngaphakathi kwe-30-60 imizuzu emva koqeqesho lokumelana nokuxhasa i-MPS.

2. Iprotheyini yemihla ngemihla ekujoliswe kuyo

Hlangana nokutya kwakho kwemihla ngemihla kwe-1.6-2.2g / kg ubunzima bomzimba. Kumntu ongama-70kg, loo nto imalunga ne-112–154g yeprotheyini ngosuku.

3. Hlanganisa kwi-Amino Acid Balance

Xuba iproteni ye-oat kunye neproteni ye-pea, i-hemp, okanye irayisi ukuze ufumane iprofayili epheleleyo ye-amino acid kunye nempendulo ephuculweyo ye-anabolic.

4. Ukutshintshwa kweSidlo okanye i-Smoothie Base

Sebenzisa iprotheyini ye-oat kwi-smoothies, i-oats yobusuku, i-pancakes, okanye i-protein bars yokutya okuneprotheyini ephezulu imini yonke.

Ngubani ofanele asebenzise i-Oat protein?

Abadlali be-Vegan okanye abasekelwe kwizityalo abafuna iindlela ezicocekileyo nezingenabisi

Abantu abanokunganyamezeli i-lactose okanye uvakalelo lobisi

Abathengi abaqaphela indalo bakhetha imithombo yeproteni ezinzileyo

Abathandi bezempilo ngokubanzi bafuna ukutya okunesondlo esifanelekileyo

Abantu abafuna ukuphepha ii-soy okanye ii-allergens kwizongezo zabo

Nokuba ungumqali okanye ungumdlali ophambili, iprotein ye-oat ibonelela ngendlela elungeleleneyo, eqhuba kakuhle kakhulu kwipowder eqhelekileyo.

isiphelo

 

Ewe— iprotheyini ye-oat inokuxhasa ukukhula kwezihlunu ngokufanelekileyo , ingakumbi xa ityiwa ngobuninzi obufanelekileyo kwaye idibene nenkqubo yoqeqesho lokumelana. Nangona isenokungabi ne-leucine spike efanayo neprotheyini ye-whey, inika uluhlu olubanzi lwee-amino acid ezibalulekileyo, ukugaywa okuphezulu, kunye neenzuzo zesondlo ezikhethekileyo ezenza ukuba ibe lukhetho oluhle kakhulu olusekelwe kwizityalo.

Ukufaka iproteni ye-oat kwimisebenzi yakho yemihla ngemihla kunceda ekuqeqesheni amafutha, kuxhase ukubuyela esimeni, kwaye kunegalelo ekukhuleni kwezihlunu ezithambileyo —konke oku kukwakhuthaza impilo iyonke ngamandla e-oat epheleleyo.

 

Ngaba ufuna ukongeza iproteni ye-oat esemgangathweni ophezulu kuluhlu lwakho? Umgubo wethu weproteni ye-oat ucutshungulwa ngononophelo ukuze ugcine ulungelelwano lwesondlo, unikeze ubumsulwa beproteni obungaphezulu kwe-80%, kwaye unike incasa egudileyo necocekileyo exubana kakuhle kuyo nayiphi na indlela yokusebenza—ukusuka kwisondlo sezemidlalo ukuya kwimpilo-ntle yemihla ngemihla.