Ngaba imbewu yethanga ingumthombo olungileyo weprotein?

Ingaba ingakanani iproteyini kwi-pumpkin yethanga lePumpkin?

Imbewu yethanga le-orgain yindlu yokomoya yesondlo, kwaye umxholo weprotheyini wayo unomdla ngakumbi. Ngokomyinge, i-1-ounce (i-1-Gram) imbewu ye-pumpkin yethanga iqulethe malunga ne-7 yeegram zeproteyini. Oku kubangela ukuba abe sesona sembewu sine-protein enesityebi, edlula nembewu yelanga kunye neflakisi kumxholo weprotheyini.

Ukuyibeka oku kwimbono, ubungakanani obufanayo be-almonds iqulethe iigram zeproteyini, ngelixa imbewu yeChia ibonelela ngeegram ezi-4. Lo mxholo uphezulu weprotheyini kwinkonzo encinanana yenza i-pumpkin ihlawule ukhetho oluhle kwabo bafuna ukonyusa iprotein balo, nokuba kungokwakha imisipha, ulawulo lwezimbando, okanye impilo ngokubanzi.

Kufanelekile ukuba uqaphele ukuba umxholo weprotheyini unokwahluka kancinci kuxhomekeke kwindlela imbewu ilungisiwe ngayo. Imbewu yethanga elinqamlezileyo linokuba nengxaki ka-protein engaphezulu kakhulu ngenxa yokuphulukana nokufuma ngexesha lenkqubo yokuqalisa. Nangona kunjalo, umahluko ngokubanzi uncinanana, kwaye zombini i-gumple kunye ne-tumpkin yethanga le-thaispkin ye-pumpkin misces.

PI-Impkin Proupin Prouperithathwa njengephezulu, intsingiselo iqulethe zonke ii-acids eziyinqunu zezithoba ukuba imizimba yethu ayinakuvelisa ngokwabo. Oku kubaluleke kakhulu kwezi zinto zilandelayo zokutya izityalo, njengoko iiproteni zesityalo ezigqityiweyo zinqabile.

Ngapha koko, iproteyini kwimbewu yethanga incinci, inexabiso lebhayoloji elijikeleze i-65%. Oku kuthetha ukuba inxenye ebalulekileyo yeProtein idutyulwe kwi-pumpkin imbewu inokusetyenziswa ngokufanelekileyo ngumzimba. Ukupheliswa okuphezulu, kudityaniswa neprofayile ye-amino acid epheleleyo, yenza i-gumpkin iprotein ifakima kwezinye iiproteni zezilwanyana ngokwexabiso lesondlo.

Ukongeza kwiprotein, imbewu yethanga le-orgain inesityebi kwezinye izondlo. Bangumthombo obalaseleyo we-magnesium, i-zinc, intsimbi, kunye ne-omega-3 amafutha acid. Zikwanazo izixa ezibalulekileyo ze-antioxidants, kubandakanya iVitamin E kunye ne-carotenoids. Olu xinzelelo lwesondlo ngakumbi luphucula ixabiso lembewu yethanga njengoMthombo weProtiin, njengoko ufumana izibonelelo zempilo ngokubanzi kunye neprotein yakho.

 

Zeziphi izibonelelo zeproteyini ye-tham ye-thanga ye-vegans kunye nezilwanyana?

Kwi-vegans kunye ne-vegastarians, ukufumana imithombo eyaneleyo yeprotein ekumgangatho ophezulu ngamanye amaxesha kunokuba lucelomngeni. Kulapho iproteyini ye-pumpkin iyakhazimla, inika izibonelelo ezininzi zezo zilandelayo zokutya izityalo.

Okokuqala, njengoko kukhankanyiwe ngaphambili, iprotein ye-pumpkin yiprotheyini epheleleyo, equkethe zonke ii-acid ezisithoba. Oku kubaluleke kakhulu kuma-vegans kunye nezilwanyana, imithombo emininzi yesityalo esekwe kwizityalo ayigqitywanga, iswele i-amino acid enye okanye engaphezulu. Ngokufaka imbewu yethanga lokutya kwabo, abakhweli abasekwe kwisityalo banokuqinisekisa ukuba bafumana iprofayile ye-amino acid ejikeleziweyo ngaphandle kokuxhomekeka kwiimveliso zezilwanyana.

Okwesibini, i-pumpkin iprotein incitshisiwe kakhulu. Ezinye iiproteni zezityalo zinokuba nzima emzimbeni ukuze ziphule kwaye zithathe, kodwa i-pumpkin iproteyini inexabiso eliphakamileyo le-proteyini esetyenzisiweyo isetyenziswa ngokufanelekileyo ngumzimba. Oku kuyenza i-protein efanelekileyo yeproteyini kunye neziqhamo ezifuna ukuqinisekisa ukuba ziyahlangana neeprotein zazo kwimithombo yezityalo yedwa.

Elinye iNzuzo eQhelekileyo ngumxholo we-Iron kwi-pumpkin imbewu. Ukunqongophala kwesinyithi yinkxalabo eqhelekileyo kwezi zinto zilandelayo zokutya izityalo, njengentsimbi esekwe kwintsimbi Nangona kunjalo, imbewu yethanga ityebile kwi-iron, ibonelela malunga ne-23% yemihla ngemihla ecetyiswayo kwi-1-once. Xa kutshona nokutya okune-Vitamin C-Trown, ukufunxa kwesinyithi kunokuphuculwa ngakumbi.

Imbewu yethanga ikwangumthombo obalaseleyo we-zinc, enye izondlo ezinokuba ngumceli mngeni ukufumana isixa esaneleyo kwi-vegan okanye ukutya kwemifuno. I-Zinc ibaluleke kakhulu kwimisebenzi yamagorha, inxeba lokuphilisa, kunye ne-DNA synthesis. Imbewu eyi-1 yembewu yethanga ibonelela malunga ne-14% yosu-utya kwe-zinc.

KwiVegans kunye neziBebhu ezichaphazelekayo malunga ne-Omega-3 Fatty Acids, zihlala zihambelana neoyile yentlanzi, imbewu yethanga inikezela ngenye indlela esekwe kwizityalo. Ngelixa abanayo i-EPA okanye i-DHA (iifom ze-omega-3s ezifumaneka kwintlanzi), zityebile kwi-ALA (i-Omega esekwe kwi-AL-3 enokuguqulwa ibe yi-EPA kunye ne-DHA kunye ne-DHA kunye ne-DHA emzimbeni.

Okokugqibela, iprotein ye-pumpkin yembewu iguquguqukayo. Inokutyiwa ngeendlela ezahlukeneyo - njengembewu yonke, umhlaba kwisidlo, okanye njengoMgubo weProupin. Oku kuqalisa okwenziweyo kwenza kube lula ukuba iVegans kunye neziBebhusayithi ukuba zibandakanyeke lo mthombo weProtein onesondlo kwizinto ezininzi ngeendlela ezininzi, ukusuka kwimbewu epheleleyo kwi-salads isebenzisaI-Pumpkin yeProtein Prouperkwizinto okanye iimpahla ezibhakiweyo.

 

Ngaba i-thampkin iprotheyini yeprotein ingayibuyisela i-Whey ye-Whey iproteyini ye-Whey egudileyo?

Njengoko abantu abaninzi befuna ezinye iindlela zokutyala ezivela kwimithombo yeprotheyini yemveli, umbuzo wokuba i-pumpkin iprotein iprotheyini inokuthatha indawo yeproteyini ye-Whey iye yaqheleka. Ngelixa zombini zinezibonelelo zazo ezizodwa, i-thampkin yeproteni yeprotein inokuba yinye indlela ebonakalayo kwi-Whoy kubantu abaninzi.

I-pumpkin yeprotheyiphu yeProuper yenziwa yimbewu yethanga lomgubo ocolekileyo, esusa umxholo wamafutha, kwaye ishiya umthombo weprotein ohlanganisiweyo. Njenge-Whey, inokudityaniswa ngokulula inyibilikisi, i-smoothies, okanye ezinye iziselo, zenza ukuba ibe lukhetho olululo kwabo bajonga ukukhulisa iprotein yabo.

Ngokomxholo weprotheyini, i-pumpkin ye-protein iprotheyini iqulethe malunga ne-60-70% yeproteyini ngokobunzima, enokuthelekiswa neempondo zeProupiin ezininzi ze-HWOW. Nangona kunjalo, umxholo weprotein prothein ungahluka phakathi kwe-rander, ngoko ke ihlala ilungele ukutshekisha ileyibhile yesondlo.

Enye yezona zinto zibalulekileyoI-Pumpkin yeProtein ProuperNgaphezu kwe-Whey kukufaneleka kwayo kwabo banezithintelo zokutya. Kuyindalo ubisi, lwenza ukuba ibe yeyona ndlela ibalaseleyo yabantu abanyamezelekileyo okanye abalandela ukutya okutya kwe-vegan. Ikwafumaneka ngokuqhelekileyo kwi-alygens efana nesoy kunye ne-gluten, nangona ihlala ilungile ukukhangela ileyibhile ukuze ikwazi ukungcoliseka okunokubakho.

Xa kufikwa kwiprofayile ye-Amino Acid, i-pumpkin iproteyini iqulethe zonke ii-acids eziyithoba, zenza yiproteyini epheleleyo efana ne-Whey. Nangona kunjalo, uninzi lwezi zi-Amino Acids zahlukile. I-Whey isekukhethekileyo kwi-amin-chain ye-amino acid (i-BCAAs), ngakumbi i-leucine, eyaziwa ngokuba ziipropathi zayo zemisipha. Ngelixa iprotein ye-thampkin iqulethe i-bcaas, amanqanaba ngokubanzi asezantsi kune-Whey.

Oko kwathi, iProkti ye-Proupin igqwesa kwezinye iindawo. Ityebile eArigine, i-amino acid edlala indima ebalulekileyo kwimveliso ye-Nitic oxide, enokuphucula ukuhamba kwegazi kunye nokusebenza okunokwenzeka. Iphakame i-tryptophan, ebaluleke kwimveliso ye-serotonin kwaye inokunceda ekulaleni nasekusebenzeni kwemvakalelo.

Ngokuphathelele ukugaya, iproteyini ye-Whey ihlala ithathwa njengomgangatho wegolide, enexabiso eliphakamileyo kakhulu. Ngelixa iproteyini ye-thampkin ikhutshiwe incinci, isenokungangeni ngokukhawuleza njenge-Whey. Eli nqanaba lokufumana incindi elicothisayo linokuba yingenelo kwabanye abantu, elinokubakho ukukhutshwa okuzinzileyo kwee-amino acid.

Xa kufikwa kumngcambi kunye nokuthungwa, iproteyini ye-pumpkin ineefreyiti ezinobulali, ezinetyiwa kangangokuba ezininzi zifumana zintle. Idla ngokudibanisa kakuhle emathunjini, nangona isenokunganyibiliki ngokupheleleyo njengeeproteneli ze-Whey. Abanye abantu bafumanisa ukuba bongeza ubukhulu obumnandi bokunyibilika kwabo.

Ekugqibeleni, nokubaI-Pumpkin yeProtein ProuperUngayifaka i-WUYY kwi-guys yakho ixhomekeke kwiimfuno zakho kunye nezinto ozithandayo. Ukuba ufuna iprojektha esekwe kwi-Aline, i-Alinergen-Gqibezela iprofayile ye-amino acid epheleleyo, i-pumpkin yeprotein iprotein Prouper yelukhetho olufanelekileyo. Ngelixa isenokungahambelani ne-WOY ngokubhekisele kwi-leucine yomxholo okanye ukufunxa ngokukhawuleza, inika uluhlu lwezinye izibonelelo ezenza ukuba kubekho enye indlela efanelekileyo.

Ukuqukumbela, imbewu yethanga ngokwenene ingumthombo obalaseleyo weprotein, inika iprofayile ye-amino acid epheleleyo, ukugaya okuphezulu, kunye ne-murst yezakhamdla ezongezelelweyo. Nokuba ngaba igqityiwe imbewu yonke okanye kwi-powder form, ibonelela ngendlela yokukhetha eyahlukeneyo, esekwe kwiproteyini efanelekileyo kwiimfuno ezahlukeneyo zokutya. Njengalo naluphi na utshintsho lokutya, kusoloko lungcono ukubonisana nengcali yezempilo okanye isidlo esibhalisiweyo sokuqinisekisa ukuba iprotein yakho ingena kunye neenjongo zakho zempilo kunye neemfuno zakho.

Izalathiso:

1. Tosco, G. (2004). Iipropathi zesondlo zembewu yethanga. Ijenali yezolimo kunye ne-Chemistry yezoLimo, 52 (5), 1424-1431.

2. Glew, rh, et al. (2006). I-Amino Acid, iFatty Acid, kunye neMinerali yezityalo zemveli zeBurkina Faso. Ijenali yokwakhiwa kokutya kunye nohlalutyo, nge-19 (6-7), 651-660.

3. Yadav, M., et al. (2016). Isondlo kunye nonyango lwe-pumpkin yembewu. Isondlo kunye neSayensi yeNtengiso yeZakathi, 2 (4), 555-592.

4. I-Lonnie, M., et al. (2018). Iprotein yobomi: Uphengululo lweprotein efanelekileyo, imithombo yokutya okuzinzileyo kunye nefuthe ekuthandeni kwabantu abadala abalupheleyo. Izondlo, 10 (3), 360.

5. Holfman, Jr, & Falvo, MJ (2004). Iprotein - Yeyiphi eyona nto ilungileyo? Ijenali yeNzululwazi yezeMidlalo kunye noNyango, 3 (3), 118-130.

I-6. I-Berrazaga, i., et al. (2019). Indima yeProgeties ye-ANABOCOL yemithombo esekwe kwiproteni yeProtein esekwe kwiProtein ekuxhaseni ulondolozo lwemisipha: uphononongo olubalulekileyo. Izondlo, 11 (8), 1825.

7. UMorrini, mc, et al. (2019). Ukutshintsha iiproteni zezilwanyana ngeeproteni zezityalo kwi-Western Ceet: uphononongo. Izondlo, 11 (8), 1825.

8. UGorissen, Spm, et al. (2018). Umxholo weprotheyini kunye ne-Amino Acid yokuqulunqwa kweProtein esekwe kwezorhwebo. I-Amino Acids, 50 (12), 1685-1695.

9. IBaasonz, A., ET Al. (2019). Iziphumo ze-Whey vs iproteyini yokuthengisa ngokwasemzimbeni ngokulandelayo kwiiveki ezi-8 zomsebenzi osebenzayo osebenzayo (Hift): Isifundo sePilot. Ezemidlalo, 7 (1), 12.

I-10. I-AppleGate, EA, EGPTI, E (1997). Khangela umphetho wokhuphiswano: Imbali ye-fads yokutya kunye nezongezelelo. Ijenali yesondlo, 127 (5), 869s-873s.