If you’re looking for a quick way to get more protein in your diet, you may have considered adding a scoop of protein powder to your milk or chugging down a blended protein shake.
蛋白质粉末旨在帮助构建肌肉，在艰苦的锻炼后加速恢复，甚至减肥。去任何健康食品店，你一定会发现它的衬里衬里架。我的意思是，如果它有好处迷人大鼠and pro athletes, it can’t hurt you either, right?
然而，真相是，美国大多数平均乔和Janes已经获得了大量的蛋白质。
“大多数美国人实际上吃了两倍的推荐日常蛋白质，可能是由于今天的炒作蛋白质摄入量的炒作，”詹妮弗·奥卡林根（Jennifer Oikarinen）表示，珍珠牛Banner - University Medical Center Phoenix。“蛋白质摇晃在日常饮食中不是必需的，但它们可能对那些挣扎以获得足够的蛋白质食物的人有益。”
蛋白质奶昔可能是一种方便的方式，以确保您达到日常需求。它们可能比鸡肉或鸡蛋板更容易。
But with so many protein shake and powder options available nowadays, finding the right product for the right situation can be confusing.
作为营养师，OikArinen经常询问蛋白质粉末。在考虑蛋白质粉末或蛋白质奶昔时，她分享了四件事来思考。
1.了解蛋白质粉末的主要类型
蛋白质粉是一个膳食补充剂通常来自不同的蛋白质来源，例如乳清，大豆，大麻，豌豆和米饭 - 只是为了命名几个。但并非所有蛋白质粉末都是相等的，因为它们可以具有不同的加工方法，营养含量，一致性，质地和风味。
“Most protein powders are highly processed products and are often fortified with vitamins, minerals and fillers such as carbohydrates for flavor,” Oikarinen said. “As well, different processing methods will result in different forms of protein which will determine the percentage and quality of the protein in the final product.”
例如，乳清蛋白有三种形式：浓缩，分离和水解。由于其简短的处理时间，集中力相对较低。虽然水解蛋白蛋白质通过最长，最复杂的过程，因此通常是Pricier。
Here’s a quick breakdown of some different types of protein powder:
- 乳清蛋白：这是最常用和最流行的蛋白质粉末之一。它是丙醛的副产品，并用必需的氨基酸包装，易溶于水和牛奶等液体，这使其成为奶昔的理想选择。
- 大豆蛋白：大豆是一种受欢迎的工厂的选择，非常适合那些人素食主义者或素食主义者。它含有所有氨基酸，身体可以容易地吸收其所有营养素。大豆蛋白对那些有的人很棒milk allergies。
- Other plant-based proteins:Protein powders like hemp and pea are fantastic for vegans, vegetarians and anyone who may have egg, milk or soy allergies or sensitivities. These are low in calories, provide essential amino acids and other heart-healthy nutrients.
2. Match your protein powder to your needs
When considering a protein powder, it’s important to consider your goals. Are you looking to increase muscle mass or simply consume your recommended number of daily servings? This will help guide your product choice:
- Build muscle:Whey protein is by far the most popular protein because it has been shown to promote muscle growth, strength and overall performance. It’s also helpful at keeping you feeling fuller for longer, which can aid in preventing无意识的饮食。
- 减肥：While protein shakes can be great meal replacements, they aren’t without calories and added sugars, which can lead to weight gain. Organic protein powders lackartificial sweeteners and flavoring通常处理较少。
- 额外的光纤：如果您正在寻求增加蛋白质，同时也收获额外纤维的益处和Omega-3脂肪酸，大麻蛋白可能是您的最佳选择。
- Good for the heart:豌豆蛋白是一种优秀的蛋白质来源饱和脂肪和胆固醇低但也很容易消化，而不是粗糙。
3. Watch for unwanted side effects
从肌肉增长减肥，蛋白质奶昔可能有益于您的身体，但它们也可能产生一些负面后果。
- Allergic reactions:如果你对牛奶或乳制品敏感，你可能无法正确地消化蛋白质，如乳清，你可以跑到浴室。虽然天然气，腹泻和痉挛可能是非常痛苦的，但还有其他过敏反应from drinking whey protein to watch out for include sneezing, throat swelling, chest tightness and shortness of breath. It’s also a good call to check the product label and the source of the protein.
- Weight gain:来自蛋白质奶昔的液体卡路里可以很高，尤其是加入糖。因此，请确保您观看卡路里和添加糖。
- Kidney stones:如果你有肾脏疾病，你就不能一次忍受大量的蛋白质。如果你有肾病或是易患肾结石，请检查您的医疗保健提供者以确保添加蛋白质对肾脏安全。
- 一个空的钱包：像生活中的许多其他事情一样，你得到了你的代价。与鸡肉或豆腐等全食物蛋白质选择相比，更高质量的蛋白质粉末可能会带来更高的价格标签。低价粉末可能在加工过程中没有除去较高的填料。
“为了节省资金，购买蛋白粉的浴缸而不是即食奶昔，因为这些不那么昂贵，你可以控制你摇晃的东西，”Oikarinen说。“一定要始终阅读成分标签以确保没有添加剂。”
4.寻找批准的印章
Like other dietary supplements, protein powder is not regulated by the Food and Drug Administration (FDA). It’s best to choose protein powders that have gone through third-party testing to ensure the product is what the manufacturer says it is.
“Third-party certification programs aim to protect consumers by testing for harmful levels of contaminants and certifying that supplements contain the ingredient listed on the label and nothing else,” Oikarinen said. “Choose protein powders that are certified by the Good Manufacturing Practices (GMP), the United States Pharmacopeia (USP) and the National Sanitation Foundation (NSF).
You can figure out if a protein powder is certified by looking for the organization’s logo on the product packaging.
带走
蛋白质粉是值得所有的炒作吗？是的，如果它质量好，糖和添加剂中的低质量，则具有第三方认证计划的批准密封，并按预期使用。
是否你想gain muscle or lose weight, there are plenty of healthy ways to integrate protein shakes into your diet. Just make sure you’re alsogetting plenty of whole food proteinsas well! Visit bannerhealth.com to了解有关营养的更多信息orvwin.comac德赢官方首页 。
