Imbewu yethanga, ekwabizwa ngokuba yi-pepitas, sele ifumana ukuthandwa njenge-snack enesondlo kunye nesithako kwiminyaka yakutshanje. Abantu abaninzi baguqukela kwezi zincinci, iimbewu eziluhlaza kungekuphela nje ngenxa yencasa yazo emnandi ye-nutty, kodwa nakwiprofayile yazo yesondlo enomtsalane. Omnye wemibuzo ephambili edla ngokuvela kukuba ingaba imbewu yethanga ingumthombo olungileyo weprotein. Impendulo nguewe oqinisekileyo! Imbewu yethanga ngokwenene ingumthombo obalaseleyo weprotheyini esekwe kwizityalo, ukwenzaithanga imbewu protein umgubo ukongezwa okuxabisekileyo kuyo nayiphi na ukutya, ngakumbi kwabo bafuna ukwandisa iprotheni yabo ngokusebenzisa imithombo yokutya epheleleyo.
Ingakanani iprotheyini ekwimbewu yethanga?
Imbewu yethanga le-Organic yindawo enamandla yesondlo, kwaye umxholo wayo weprotheyini uyamangalisa. Ngokomyinge, i-1-ounce (i-28-gram) ekhonza ekrwada, imbewu yethanga ye-organic iqulethe malunga ne-7 grams yeprotheni. Oku kwenza ukuba ibe yenye yezona mbewu zineprotheyini ezininzi ezikhoyo, ukodlula nembewu kajongilanga kunye nembewu yeflaksi kumxholo weprotheyini.
Ukubeka oku ngokwembono, ubungakanani obufanayo bokukhonza be-almond buqulethe malunga neegram ezi-6 zeprotheni, ngelixa imbewu ye-chia ibonelela malunga ne-4 grams. Lo mxholo weprotheyini ephezulu kwinkonzo encinci yenza ukuba imbewu yethanga ibe yinto ekhethekileyo kulabo bafuna ukunyusa iprotheni yabo, nokuba kukwakhiwa kwemisipha, ukulawula ubunzima, okanye impilo jikelele.
Kuyafaneleka ukuba uqaphele ukuba umxholo weprotheyini unokwahluka kancinci kuxhomekeke kwindlela imbewu elungiswa ngayo. Imbewu yethanga egcadiweyo inokuba neprotheyini ephezulu kancinci ngenxa yokulahleka kokufuma ngexesha lenkqubo yokuqhotsa. Nangona kunjalo, umahluko uncinci, kwaye zombini imbewu yethanga ekrwada kunye negcadiweyo yimithombo yeprotheyini egqwesileyo.
Pumpkin imbewu protein umguboithathwa njengepheleleyo, oku kuthetha ukuba iqulethe zonke ii-amino acids ezilithoba ezingenakukwazi ukuvelisa imizimba yethu ngokwazo. Oku kubaluleke kakhulu kwabo balandela ukutya okusekelwe kwizityalo, njengoko iiproteni zezityalo ezipheleleyo zinqabile.
Ngaphezu koko, iprotheyini ekwimbewu yethanga iyagaywa kakhulu, kwaye ixabiso lebhayoloji limalunga nama-65%. Oku kuthetha ukuba inxalenye ebalulekileyo yeprotheni esetyenziswe kwimbewu yethanga inokusetyenziswa ngokufanelekileyo ngumzimba. I-digestibility ephezulu, idibene neprofayili epheleleyo ye-amino acid, yenza iprotheni yembewu yethanga ifaniswe nezinye iiprotheni zezilwanyana ngokwexabiso lesondlo.
Ukongeza kwiprotheni, imbewu ye-organic pumpkin ityebile kwezinye izondlo. Bangumthombo obalaseleyo we-magnesium, i-zinc, isinyithi, kunye ne-omega-3 fatty acids. Kwakhona ziqulethe ixabiso elibalulekileyo le-antioxidants, kuquka i-vitamin E kunye ne-carotenoids. Oku kuxinana kwezondlo kwandisa ngakumbi ixabiso lembewu yethanga njengomthombo weprotheyini, njengoko ufumana uluhlu olubanzi lweenzuzo zempilo kunye nokutya kwakho kweprotheni.
Ziziphi iingenelo zeprotein yembewu yethanga kwii-vegans kunye nemifuno?
Kubantu abatya imifuno kunye nabatya imifuno, ukufumana imithombo eyaneleyo yeprotheyini ekumgangatho ophezulu ngamanye amaxesha kunokuba ngumngeni. Kulapho iprotein yembewu yethanga ikhanya khona, ibonelela ngeenzuzo ezininzi kwabo balandela ukutya okusekwe kwizityalo.
Okokuqala, njengoko bekutshiwo ngaphambili, iprotein yembewu yethanga yiproteni epheleleyo, equlethe zonke ii-amino acids ezilithoba ezibalulekileyo. Oku kubaluleke kakhulu kwii-vegans kunye nabatya imifuno, njengoko imithombo emininzi yeprotheyini esekwe kwizityalo ingaphelelanga, iswele i-amino acid enye okanye ngaphezulu. Ngokudibanisa imbewu yethanga ekutyeni kwabo, abo batya izityalo banokuqinisekisa ukuba bafumana iprofayili ye-amino acid ejikelezwe kakuhle ngaphandle kokuxhomekeka kwiimveliso zezilwanyana.
Okwesibini, iprotein yembewu yethanga igaywa kakhulu. Ezinye iiprotheyini zezityalo zinokuba nzima ukuba umzimba uqhekeke kwaye ufunxe, kodwa iprotheni yembewu yethanga inexabiso eliphezulu lebhayoloji, oku kuthetha ukuba inxalenye enkulu yeprotheyini esetyenzisiweyo inokusetyenziswa ngokufanelekileyo ngumzimba. Oku kuyenza ibe ngumthombo osebenzayo weprotheyini yee-vegans kunye nabatya imifuno abafuna ukuqinisekisa ukuba bayahlangabezana neemfuno zabo zeprotheyini ngemithombo yezityalo kuphela.
Enye inzuzo ebalulekileyo ngumxholo wentsimbi kwimbewu yethanga. Ukunqongophala kwe-iron yinkxalabo eqhelekileyo kwabo balandela ukutya okusekelwe kwizityalo, njengoko isinyithi esekwe kwisityalo (intsimbi engeyiyo i-heme) ngokuqhelekileyo ayifuntshwa lula kunentsimbi esuka kwimithombo yezilwanyana (i-iron heme). Nangona kunjalo, iimbewu zamathanga zizityebi kwintsimbi, zibonelela malunga ne-23% yemihla ngemihla ekhuthazwayo yokutya kwi-1-ounce yokukhonza. Xa isetyenziswe ecaleni kokutya okutyebileyo kwevithamin C, ukufunxwa kwale iron kunokwandiswa ngakumbi.
Imbewu yethanga ikwangumthombo ogqwesileyo we-zinc, esinye isakhamzimba esinokuba ngumngeni ukusifumana isixa esaneleyo kwisidlo se vegan okanye semifuno. I-Zinc ibalulekile ekusebenzeni komzimba, ukuphiliswa kwenxeba, kunye ne-DNA synthesis. I-1-ounce yokukhonza imbewu yethanga inika malunga ne-14% yemihla ngemihla ekhuthazwayo yokuthatha i-zinc.
Kubantu abatya imifuno kunye nabatya imifuno abanenkxalabo malunga ne-omega-3 fatty acids, ehambelana neoli yeentlanzi, imbewu yethanga inika enye indlela esekwe kwisityalo. Nangona zingenayo i-EPA okanye i-DHA (iindlela ze-omega-3 ezifumaneka kwiintlanzi), zizityebi kwi-ALA (alpha-linolenic acid), i-omega-3 esekwe kwisityalo enokuthi iguqulelwe kwi-EPA kunye ne-DHA umzimba.
Ekugqibeleni, iprotheni yembewu yethanga ininzi kakhulu. Inokutyiwa ngeendlela ezahlukeneyo - njengembewu epheleleyo, igalelwe kwisidlo, okanye njengomgubo weprotein. Oku kuguquguquka kwenza kube lula kwii-vegans kunye nabatya imifuno ukuba bafake lo mthombo weprotheyini inesondlo kwizidlo zabo ngeendlela ezininzi, ukusuka ekutshizeni imbewu epheleleyo kwiisaladi ukuya ekusebenziseni.ithanga imbewu protein umgubokwi-smoothies okanye kwizinto ezibhakiweyo.
Ngaba imbewu yethanga yeprotheyini yomgubo ingathatha indawo yeprotein ye-whey kwi-shakes?
Njengoko abantu abaninzi befuna ezinye iindlela ezisekelwe kwizityalo kwimithombo yeprotheyini yendabuko, umbuzo wokuba ingaba i-pumpkin imbewu yeprotein powder ingathatha indawo yeprotein ye-whey kwi-shakes iya ixhaphake. Ngelixa zombini zinezibonelelo zazo ezizodwa, imbewu yethanga yeprotein engumgubo inokuba yenye indlela esebenzayo kwi-whey kubantu abaninzi.
Imbewu yethanga yeprotheyini engumgubo yenziwa ngokusila imbewu yethanga ibe ngumgubo ocolekileyo, kususwe uninzi lwamafutha, kwaye kushiye umthombo weprotheyini ogxilileyo. Njenge-whey, inokuxutywa ngokulula kwi-shakes, i-smoothies, okanye ezinye iziselo, okwenza kube yinto efanelekileyo kwabo bafuna ukonyusa iprotheni yabo.
Ngokubhekiselele kumxholo weprotheyini, ithanga lembewu yeprotheyini engumgubo iqulathe malunga ne-60-70% yeprotheyini ngobunzima, ethelekiseka neepowder ezininzi ze-whey protein. Nangona kunjalo, umxholo weprotheyini ochanekileyo unokwahluka phakathi kweempawu, ngoko kusoloko kungcono ukujonga ileyibhile yesondlo.
Enye yeenzuzo eziphambili zeithanga imbewu protein umguboover whey kukufaneleka kwayo kwabo banezithintelo zokutya. Ngokwendalo ayinalo ubisi, okwenza kube yinto ekhethekileyo kubantu abangenayo i-lactose engavumiyo okanye abalandela ukutya kwe-vegan. Kwakhona ngokuqhelekileyo ikhululekile kwizinto eziqhelekileyo ezifana ne-soy kunye ne-gluten, nangona kusoloko kulungele ukujonga ileyibhile malunga nokungcola okuphambeneyo.
Xa kuziwa kwiprofayili ye-amino acid, iprotheni yembewu yethanga iqulethe zonke i-amino acids ezilithoba ezibalulekileyo, iyenza iprotheni epheleleyo njenge-whey. Nangona kunjalo, umlinganiselo wezi amino acids awufani. I-Whey iphezulu kakhulu kwi-branched-chain amino acids (BCAAs), ngakumbi i-leucine, eyaziwayo ngeempawu zayo zokwakha izihlunu. Ngelixa iprotein yembewu yethanga iqulathe ii-BCAAs, amanqanaba aphantsi ngokubanzi kune-whey.
Oko kwathiwa, iprotheni yembewu yethanga igqwesa kwezinye iindawo. Ityebile kwi-arginine, i-amino acid edlala indima ebalulekileyo kwimveliso ye-nitric oxide, enokuphucula ukuhamba kwegazi kwaye inokuphucula ukusebenza komthambo. Ikwaphezulu kwi-tryptophan, ebalulekileyo kwimveliso ye-serotonin kwaye inokunceda ekulawuleni ukulala kunye nokuziphatha.
Ngokubhekiselele kwi-digestibility, iprotheni ye-whey ihlala ithathwa njengomgangatho wegolide, enexabiso eliphezulu kakhulu lebhayoloji. Ngelixa iprotheni yembewu yethanga iphinda igaywe kakhulu, ayinakuthatyathwa ngokukhawuleza njenge-whey. Eli zinga lokufunxa licothayo ngokwenene linokuba luncedo kwabanye abantu, linokubakho ukukhutshwa okuzinzileyo kwee-amino acids.
Xa kuziwa kwincasa kunye nokuthungwa, iprotheni yembewu yethanga inencasa ethambileyo, enama-nutty abaninzi abayifumana imnandi. Ithanda ukudibanisa kakuhle kwi-shakes, nangona isenokunganyibiliki ngokupheleleyo njengeeproteni ze-whey. Abanye abantu bafumanisa ukuba yongeza ubukhulu obumnandi kwiinyikima zabo.
Ekugqibeleni, nokubaithanga imbewu protein umguboingathatha indawo yewhey kwizishukumisi zakho kuxhomekeke kwiimfuno zakho kunye nezinto ozikhethayo. Ukuba ukhangele isityalo esisekelwe kwisityalo, umthombo weprotheyini ehambelana ne-allergen kunye neprofayili epheleleyo ye-amino acid, i-pumpkin yembewu yeprotheni yomgubo lukhetho oluhle kakhulu. Nangona isenokungahambelani ne-whey ngokwemixholo ye-leucine okanye ukufunxwa ngokukhawuleza, inika uluhlu lwezinye izibonelelo ezenza kube yinto efanelekileyo.
Ukuqukumbela, imbewu yethanga ngokwenene ingumthombo obalaseleyo weprotheyini, enikezela ngeprofayili epheleleyo ye-amino acid, ukugaywa okuphezulu, kunye nentaphane yezondlo ezongezelelweyo. Nokuba isetyenziswe njengembewu epheleleyo okanye ikwimo yomgubo, ibonelela ngeendlela ezahlukeneyo, ukhetho lweprotein esekwe kwizityalo olulungele iimfuno ezahlukeneyo zokutya. Njengalo naluphi na utshintsho ekutyeni, kusoloko kungcono ukudibana nengcali yezempilo okanye ingcali yezokutya ebhalisiweyo ukuze uqinisekise ukuba ukutya kwakho kweeprotheyini kuhambelana neenjongo kunye neemfuno zakho zempilo.
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Ixesha lokuposa: Jul-16-2024
