Ngaba i-oat protein yakha izihlunu?

Kwiminyaka yakutshanje, i-powders yeprotheyini esekwe kwisityalo ithathe indawo ephambili kwihlabathi lezempilo kunye nokomelela, inikezela ngeendlela ezicocekileyo, ezizinzileyo, kunye ne-allergen-friendly kwizongezelelo zezilwanyana zemveli. Phakathi kwezi, oat protein powder Kuye kwavela njengenkwenkwezi ekhulayo-kungekhona nje i-vegans, kodwa iimbaleki, abathanda ukomelela, kunye nabathengi abanomdla kwimpilo ngokufanayo.

Masingene kwisayensi kunye nokusetyenziswa okusebenzayo kwe i-oat protein powder yokukhula kwemisipha.

Yintoni i-Oat Protein?

Iprotheni ye-oat Ithatyathwe kwi-oats epheleleyo, ngokuqhelekileyo ngokusebenzisa i-concentration okanye inkqubo yokwahlula esusa i-carbohydrates kunye namafutha amaninzi, ishiya ngasemva. high-protein oat concentrate. Ngelixa ioats ngokwendalo iqulethe malunga ne-12-15% yeeprotheyini, ubugcisa bale mihla bokulungisa bunokuvelisa umgubo we-oat protein. 55–80% isiqulatho seprotheyini, zibenza bafaneleke kakhulu njengezongezo zokutya.

Yintoni eyenza iprotein ye-oat ibe yinto yayo ibhalansi yendalo ye-macronutrients kunye ne-micronutrients, kunye nencasa epholileyo, engathathi hlangothi kunye nokuthungwa okugudileyo okudibanisa ngokulula kwi-shakes, i-smoothies, kunye nempahla ebhakiweyo.

 

 

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 acids ezithile zidlala indima ebaluleke kakhulu-ingakumbi Branched-chain amino acids (BCAAs): i-leucine, isoleucine, kunye ne-valine.

I-Leucine: I-Muscle Trigger

I-Leucine yi-amino acid ephambili enoxanduva lokubangela Ukwenziwa kweeprotheyini kwezihlunu (MPS) nge-mTOR indlela. Iprotheni ye-Oat iqulethe malunga 5.5-6.5% leucine (kuxhomekeke ekugxininiseni), ephantsi kancinane kune-whey kodwa isengaphakathi kuluhlu olusebenzayo lokukhuthaza ukukhula kwezihlunu.

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?

Masiyichithe ngokusekelwe kuyo iindlela zenzululwazi kunye nemigaqo exhaswa ngophando.

1. Ubuninzi beProtheyini eyaneleyo

Ukwakhiwa kwemisipha kufuna ukuthathwa kweprotheyini epheleleyoNgokuqhelekileyo malunga ne-1.6-2.2 grams yeprotheni ngekhilogram yobunzima bomzimba yonke imihla. I-oat protein powder inika a umthombo ogxile yeprotheyini enceda abantu ukuba bafezekise olu thagethi ngokulula ngakumbi, ngakumbi abo bakukutya okusekelwe kwizityalo.

2. I-Muscle Protein Synthesis (MPS)

Iprotheni ye-oat ixhasa iMPS xa isetyenziswe kwiidosi ze 20-30 grams ngesidlo ngasinye, ngakumbi xa zidityaniswa noqeqesho lokumelana. Ngelixa iprotein ye-whey inokuvuselela i-MPS ngokukhawuleza ngakumbi ngenxa yokugaya ngokukhawuleza, iprotheyini ye-oatmeal inika ukukhululwa okucothayo, okuqhubekayo, enokuthi ngokwenene ukunciphisa ukuphuka kwemisipha (catabolism) ixesha elidlulele.

3. I-Bioavailability kunye ne-Digestibility

I-oat protein ine-a I-PDCAAS (I-Protein Digestibility eLungisiweyo i-Amino Acid Score) malunga ne-0.8-0.9, ephezulu kakhulu kwiiprotheni ezisekelwe kwizityalo. Eli nqaku lilinganisa umxholo we-amino acid kunye nokugaya-ukwenza iprotheni ye-oat umthombo osebenzayo kunye nofunxayo yezondlo zokwakha 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 iprotein ye-oat ingaphantsi kancinci kwi-leucine kune-whey, iyayenza nayo i-fiber, i-iron, i-magnesium, kunye ne-beta-glucan, zonke ezixhasayo ukubuyisela, ukunyamezela, kunye nempilo yonke.

Izibonelelo ezongezelelweyo ze-Oat Protein kwiimbaleki

Iphezulu kwiBeta-Glucan

I-Beta-glucan, i-fiber e-soluble kwi-oats, ixhasa impilo ye-cardiovascular, i-immunity, kunye nokulawula iswekile yegazi-ibalulekile kubantu abaqhuba kakuhle.

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

Iprotheni ye-oat iqulethe intsimbi esekwe kwisityalo, kubalulekile kwi ukuthuthwa kweoksijini kunye ne-metabolism yamandla-isitshixo soqeqesho lonyamezelo kunye namandla.

IHormone-Friendly

I-oats ngokwendalo ayinazo iihomoni okanye iintsalela ze-antibiotic, enikezela a enye ileyibhile ecocekileyo kwiiprotheni 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

Dibanisa oat protein kunye i-ertyisi, i-hemp, okanye iprotheni yerayisi kwiprofayili epheleleyo ye-amino acid kunye nempendulo ye-anabolic eyandisiweyo.

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?

I-Vegan okanye iimbaleki ezisekelwe kwizityalo ukufuna iinketho ezicocekileyo, ezingenazo zobisi

Abantu abanokunganyamezeli i-lactose okanye uvakalelo lobisi

Abathengi be-Eco-conscious ukukhetha imithombo yeprotheyini ezinzileyo

Abathandi bezempilo ngokubanzi ukufuna ukutya okunokulinganisela

Abantu bajonge ukuphepha i-soy okanye i-allergen kwizongezo zabo

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

isiphelo

 

Ewe-oat protein inokuxhasa ukukhula kwemisipha ngokufanelekileyo, ngakumbi xa idliwe ngamanani afanelekileyo kwaye idibaniswe neprogram yoqeqesho lokumelana. Ngelixa isenokungabinayo i-leucine spike njengeprotein ye-whey, inika uluhlu olubanzi lwee-amino acids ezibalulekileyo, ukugaywa okuphezulu, kunye neenzuzo ezizodwa zesondlo ezenza ibe ukhetho olugqwesileyo olusekelwe kwizityalo.

Ukubandakanya iprotheni ye-oat kwindlela yakho yemihla ngemihla kunceda ukusebenza kwamafutha, inkxaso yokubuyisela, kunye negalelo ekufumaneni imisipha ebhityileyo-lonke ngelixa likhuthaza impilo yonke ngamandla e-oats epheleleyo.

 

Ngaba ujonge ukongeza iprotein ye-oat ekumgangatho ophezulu kuluhlu lwakho? I-oat protein powder yethu icutshungulwa ngononophelo ukuze igcine ingqibelelo yesondlo, ihambise ngaphezulu kwe-80% yeprotheyini ecocekileyo, kwaye inikeze incasa egudileyo, ecocekileyo edibanisa kakuhle nakwesiphi na isicelo-ukusuka kwisondlo sezemidlalo ukuya kwimpilo yemihla ngemihla.