Imbewu yethanga, eyaziwa ngokuba yi-pepitas, ibisoloko ithandwa njengesidlo esinomsoco nesithako kwiminyaka yakutshanje. Abantu abaninzi baphendukela kwezi mbewu zincinci, eziluhlaza kungekuphela nje ngenxa yencasa yazo emnandi yamandongomane, kodwa kwanesondlo sayo esimangalisayo. Omnye wemibuzo ephambili edla ngokuvela kukuba ingaba imbewu yethanga ngumthombo olungileyo weproteni na. Impendulo ngu-ewe ovakalayo! Imbewu yethanga ngokwenene ngumthombo obalaseleyo weproteni esekwe kwizityalo, okwenzaumgubo weproteni yembewu yethanga ukongeza okuxabisekileyo kuyo nayiphi na indlela yokutya, ingakumbi kwabo bafuna ukwandisa ukutya kwabo okuneproteni ngokusebenzisa imithombo yokutya epheleleyo.
Ingakanani iproteni ekwimbewu yethanga ephilayo?
Imbewu yethanga yendalo inamandla kwisondlo, kwaye umxholo wayo weproteni uyamangalisa. Ngokomyinge, i-1-ounce (28-gram) yembewu yethanga eluhlaza, yendalo ineegram ezisi-7 zeproteni. Oku kuyenza ibe yenye yezona mbewu zityebileyo kwiproteni ezikhoyo, idlula nembewu yelanga kunye nembewu yeflakisi ngomxholo weproteni.
Ukuze sikuqonde oku, ubungakanani obufanayo bokutya kwee-almond buqulethe malunga neegram ezi-6 zeproteni, ngelixa imbewu ye-chia inika malunga neegram ezi-4. Lo mxholo weproteni ephezulu kwisidlo esincinci kangaka wenza imbewu yethanga ibe lukhetho oluhle kwabo bafuna ukwandisa ukutya kwabo iiproteni, nokuba kukwakha izihlunu, ukulawula ubunzima, okanye impilo ngokubanzi.
Kubalulekile ukuqaphela ukuba umxholo weproteni unokwahluka kancinci ngokuxhomekeke kwindlela elungiswa ngayo imbewu. Imbewu yethanga eyosiweyo inokuba nomlinganiselo ophezulu weproteni ngenxa yokulahleka komswakama ngexesha lenkqubo yokosa. Nangona kunjalo, umahluko ngokubanzi mncinci, kwaye zombini imbewu yethanga eluhlaza kunye neyosiweyo yendalo zimithombo emihle yeproteni.
Pumgubo weproteni yembewu ye-umpkinithathwa njengepheleleyo, oko kuthetha ukuba iqulethe zonke ii-amino acids ezilithoba ezibalulekileyo imizimba yethu engenakuzivelisa yodwa. Oku kubaluleke kakhulu kwabo balandela ukutya okusekelwe kwizityalo, njengoko iiproteni zezityalo ezipheleleyo zinqabile.
Ngaphezu koko, iproteni ekwimbewu yethanga iyacolwa kakhulu, ixabiso layo lebhayoloji limalunga ne-65%. Oku kuthetha ukuba inxalenye enkulu yeproteni etyiwayo kwimbewu yethanga ingasetyenziswa ngokufanelekileyo ngumzimba. Ukucolwa okuphezulu, kunye neprofayili epheleleyo ye-amino acid, kwenza iproteni yembewu yethanga ifane nezinye iiproteni zezilwanyana ngokwexabiso lesondlo.
Ukongeza kwiproteni, imbewu yethanga ephilayo ityebile kwezinye izondlo. Zingumthombo obalaseleyo we-magnesium, i-zinc, i-iron, kunye ne-omega-3 fatty acids. Zikwaqulathe inani elikhulu lee-antioxidants, kuquka i-vitamin E kunye ne-carotenoids. Olu xinano lwezondlo luphucula ngakumbi ixabiso lembewu yethanga njengomthombo weproteni, njengoko ufumana uluhlu olubanzi lweenzuzo zempilo kunye nokutya kwakho iproteni.
Zithini iingenelo zeproteni yembewu yethanga kubantu abangatyi imifuno kuphela kunye nabantu abatya imifuno kuphela?
Kwabo batya imifuno kuphela kunye nabatya imifuno kuphela, ukufumana imithombo eyaneleyo yeproteni esemgangathweni kunokuba nzima ngamanye amaxesha. Kulapho iproteni yembewu yethanga ikhanya khona, inika iingenelo ezininzi kwabo balandela ukutya okusekwe kwizityalo.
Okokuqala, njengoko bekutshiwo ngaphambili, iproteni yembewu yethanga yiproteni epheleleyo, equlethe zonke ii-amino acids ezilithoba ezibalulekileyo. Oku kubaluleke kakhulu kubantu abangatyi imifuno kunye nabantu abatya imifuno, njengoko imithombo emininzi yeproteni esekelwe kwizityalo ingaphelelanga, ingenayo i-amino acid enye okanye ezingaphezulu ezibalulekileyo. Ngokufaka imbewu yethanga ekutyeni kwabo, abantu abatya ithanga banokuqinisekisa ukuba bafumana iprofayili ye-amino acid epheleleyo ngaphandle kokuxhomekeka kwimveliso yezilwanyana.
Okwesibini, iproteni yembewu yethanga iyacolwa kakhulu. Ezinye iiproteni zezityalo zinokuba nzima ukuba umzimba uziqhekeze kwaye uzifunxe, kodwa iproteni yembewu yethanga inexabiso eliphezulu lebhayoloji, oko kuthetha ukuba inxalenye enkulu yeproteni etyiwayo ingasetyenziswa ngokufanelekileyo ngumzimba. Oku kuyenza ibe ngumthombo weproteni osebenzayo kubantu abangatyi imifuno kunye nabantu abatya imifuno kuphela abafanele baqinisekise ukuba bayahlangabezana neemfuno zabo zeproteni ngezityalo kuphela.
Enye inzuzo ebalulekileyo kukutya okune-iron kwimbewu yethanga. Ukunqongophala kwe-iron yinto eqhelekileyo kwabo balandela ukutya okusekwe kwizityalo, njengoko i-iron esekwe kwizityalo (i-iron engeyo-heme) ngokubanzi ingafunxwa lula kune-iron evela kwizilwanyana (i-iron ye-heme). Nangona kunjalo, imbewu yethanga ityebile kwi-iron, inika malunga ne-23% yokutya okucetyiswayo kwemihla ngemihla kwi-1-ounce kuphela. Xa ityiwa kunye nokutya okune-vitamin C eninzi, ukufunxwa kwale iron kunokwandiswa ngakumbi.
Imbewu yethanga ikwangumthombo obalaseleyo we-zinc, esinye isondlo esinokuba nzima ukuyifumana ngobuninzi obaneleyo xa usitya ukutya kwe-vegan okanye kwe-vegetarian. I-zinc ibalulekile ekusebenzeni komzimba, ukuphiliswa kwamanxeba, kunye nokwenziwa kwe-DNA. I-1-ounce yembewu yethanga inika malunga ne-14% ye-zinc ecetyiswayo imihla ngemihla.
Kwabo batya imifuno kuphela nabatya imifuno abaxhalabele ii-omega-3 fatty acids, ezidla ngokunxulunyaniswa neoyile yentlanzi, imbewu yethanga inika enye indlela esekwe kwizityalo. Nangona ingenayo i-EPA okanye i-DHA (iintlobo ze-omega-3s ezifumaneka kwintlanzi), zityebile kwi-ALA (alpha-linolenic acid), i-omega-3 esekelwe kwizityalo enokuguqulwa ibe yi-EPA kunye ne-DHA emzimbeni.
Okokugqibela, iprotheyini yembewu yethanga isebenziseka ngeendlela ezahlukeneyo. Ingatyiwa ngeendlela ezahlukeneyo - njengembewu epheleleyo, igutywe ibe sisidlo, okanye njengomgubo weprotheyini. Olu tshintsho lwenza kube lula kubantu abangatyi imifuno kunye nabatya imifuno ukufaka le protein inesondlo ekutyeni kwabo ngeendlela ezahlukeneyo, ukusuka ekufefeni imbewu epheleleyo kwiisaladi ukuya ekusebenziseniumgubo weproteni yembewu yethangakwiismoothies okanye kwiimpahla ezibhakiweyo.
Ngaba umgubo weproteni yembewu yethanga ungathatha indawo yeproteni ye-whey kwiishakes?
Njengoko abantu abaninzi befuna ezinye iindlela ezisekelwe kwizityalo endaweni yemithombo yeprotheyini yendabuko, umbuzo wokuba ingaba umgubo weprotheyini yembewu yethanga ungathabatha indawo yeprotheyini ye-whey kwiishakes uya uxhaphaka ngakumbi. Nangona zombini zinezibonelelo zazo ezikhethekileyo, umgubo weprotheyini yembewu yethanga unokuba yindlela efanelekileyo endaweni ye-whey kubantu abaninzi.
Umgubo weprotheyini yembewu yethanga wenziwa ngokucola imbewu yethanga ibe ngumgubo ocolekileyo, ukususa uninzi lwamafutha, kunye nokushiya umthombo weprotheyini oqinileyo. Njenge-whey, ingaxutywa ngokulula kwiishake, ii-smoothies, okanye ezinye iziselo, nto leyo eyenza kube lula kwabo bafuna ukwandisa ukutya kwabo iiprotheyini.
Ngokuphathelele umxholo weproteni, umgubo weproteni yembewu yethanga udla ngokuba neproteni emalunga ne-60-70% ngobunzima, nto leyo efana neepowuda ezininzi zeproteni ye-whey. Nangona kunjalo, umxholo weproteni ngqo unokwahluka phakathi kweempawu, ngoko ke kungcono ukujonga ilebhile yesondlo.
Enye yezona nzuzo ziphambili zeumgubo weproteni yembewu yethangaIlungele abo banemiqathango yokutya. Ayinazo ubisi ngokwendalo, nto leyo eyenza ukuba ibe lukhetho oluhle kakhulu kubantu abangakwaziyo ukumelana ne-lactose okanye abalandela ukutya kwe-vegan. Ikwangenazo izinto ezibangela i-allergies ezifana ne-soy kunye ne-gluten, nangona kungcono ukujonga ilebhile ukuba kukho ungcoliseko oluhambelanayo.
Xa kufikwa kwiprofayili ye-amino acid, iproteni yembewu yethanga iqulethe zonke ii-amino acids ezilithoba ezibalulekileyo, nto leyo eyenza ibe yiproteni epheleleyo efana ne-whey. Nangona kunjalo, umlinganiselo wezi amino acids wahlukile. I-Whey iphezulu kakhulu kwi-branched-chain amino acids (BCAAs), ingakumbi i-leucine, eyaziwa ngeempawu zayo zokwakha izihlunu. Nangona iproteni yembewu yethanga iqulethe ii-BCAAs, amanqanaba ngokubanzi aphantsi kunakwi-whey.
Oko kuthethiweyo, iprotheyini yembewu yethanga igqwesile 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 neemvakalelo.
Ngokuphathelele ukucolwa kwe-whey, iprotheyini ye-whey idla ngokuthathwa njengomgangatho ogqwesileyo, onexabiso eliphezulu kakhulu lebhayoloji. Nangona iprotheyini yembewu yethanga nayo icolwa kakhulu, isenokungacolwa ngokukhawuleza njenge-whey. Eli zinga lokufunxwa licothayo linokuba luncedo kwabanye abantu, linokuthi linike ukukhululwa okuhlala ixesha elide kwee-amino acids.
Xa kufikwa kwincasa kunye nobume bayo, iprotheyini yembewu yethanga inencasa ethambileyo nethambileyo, ethandwa ngabantu abaninzi. Idla ngokudibana kakuhle nee-shakes, nangona isenokunganyibiliki ngokupheleleyo njengeeprotheyini ze-whey. Abanye abantu bafumanisa ukuba yongeza ubungqindilili obuhle kwii-shakes zabo.
Ekugqibeleni, nokubaumgubo weproteni yembewu yethangaIngatshintsha i-whey kwiishake zakho kuxhomekeke kwiimfuno zakho kunye nezinto ozikhethayo. Ukuba ujonge umthombo weprotheyini esekwe kwizityalo, enobuhlobo ne-allergen eneprofayili epheleleyo ye-amino acid, umgubo weprotheyini yembewu yethanga lukhetho oluhle kakhulu. Nangona isenokungahambelani ne-whey ngokubhekiselele kumxholo we-leucine okanye ukufunxwa ngokukhawuleza, inika uluhlu lwezinye izibonelelo ezenza ukuba ibe lolunye ukhetho olufanelekileyo.
Ukuqukumbela, imbewu yethanga ngokwenene ngumthombo obalaseleyo weproteni, enika iprofayili epheleleyo ye-amino acid, ukugayeka kakuhle kokutya, kunye nezinye izondlo ezongezelelweyo. Nokuba zityiwa njengembewu epheleleyo okanye zikwimo yomgubo, zibonelela ngokhetho lweproteni olusebenzisa izityalo ezahlukeneyo olufanelekileyo kwiimfuno ezahlukeneyo zokutya. Njengakwezinye iindlela zokutshintsha ukutya, kungcono ukubonisana neengcali zempilo okanye ingcali yokutya ebhalisiweyo ukuqinisekisa ukuba ukutya kwakho iproteni kuhambelana neenjongo zakho zempilo kunye neemfuno zakho.
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Ixesha leposi: Julayi-16-2024
