Kodi dzungu mbewuyo ndi yopanga mapuloteni abwino?

Mapuloteni ali ndi mapuloni angati a dzungu mbewu?

Mbewu za dzungu za organic ndi nyumba yazakudya, ndipo mapuloteni awo amakhala ochititsa chidwi kwambiri. Pafupifupi, ma gramu 1 (omwe amagwira ntchito) omwe amagwira ntchito yaiwisi, mbewu za dzungu njerwa zili ndi pafupifupi 7 magalamu a mapuloteni. Izi zimawapangitsa kukhala amodzi mwa mbewu zopanga zolemera kwambiri zopezeka, zoposa mbewu za mpendadzuwa ndi zopondera mu mapuloteni.

Kuyika izi moyenera, kukula kofananako kwa ma amondi kumakhala pafupifupi 6 magalamu a mapuloteni, pomwe mbewu za Chia zimapereka pafupifupi magalamu 4. Ma protein apamwamba kwambiri amenewa akugwira ntchito yaying'ono ngati amenewa ndi chisankho chabwino kwa iwo omwe akufuna kuwonjezera pa mafuta awo, kapena kuti azimanga minofu, kapena kuwononga thupi.

Ndikofunika kudziwa kuti mapuloteni omwe amatha kusiyanasiyana malinga ndi momwe mbewu zakonzedweratu. Dzungu lokazinga limatha kukhala ndi mapuloteni apamwamba pang'ono chifukwa cha kuwonongeka kwa chinyezi pakuwononga. Komabe, kusiyana kwake kumakhala kocheperako, ndipo onse ophika ndi owotchera dzungu mbewu ya orkic ndi magwero abwino kwambiri.

Pumphiron gro protein ufaAmawerengedwa kuti ali ndi tanthauzo, kutanthauza kuti ali ndi amino onse asanu ndi anayi ofunikira omwe matupi athu sangathe kubereka okha. Izi ndizofunika kwambiri kwa iwo omwe amadya zakudya zomera, monga mapuloteni athunthu a chomera ndi osowa.

Kuphatikiza apo, mapuloteni ku Dzungu aberepo mbewu ndiakamba kwambiri, ndikukhala ndi phindu lachibelo pafupifupi 65%. Izi zikutanthauza kuti gawo lalikulu la mapuloteni limatha kuchokera ku mbewu za dzungu zimatha kugwiritsidwa ntchito bwino ndi thupi. Kuchulukana kwakukulu, kuphatikiza ndi amino acid

Kuphatikiza pa mapuloteni, mbewu za dzungu njerwa ndizolemera mu michere ina. Ndi gwero labwino kwambiri la magnesium, zinc, chitsulo, ndi omega-3 mafuta acids. Alinso ndi ma antioxidants ambiri, kuphatikiza vitamini E ndi Carotenoids. Kuchulukitsa michereyi kumawonjezeranso phindu la mbewu za dzungu ngati mapuloteni, monga mukupeza phindu laumoyo pazinthu zomwe zadya.

 

Kodi maubwino a dzungu ndi mapuloteni a drigan ndi otani?

Kwa masamba ndi masamba, kupeza magwero okwanira okhala ndi mapuloteni apamwamba nthawi zina amatha kukhala ovuta. Apa ndipamene dzungu mbewu amawala, kupereka mapindu ake ambiri otsatirawa.

Choyamba, monga tanena kale, dzungu mbendera mapuloteni ndi mapuloteni athunthu, omwe ali ndi amino onse asanu ndi anayi ofunikira. Izi ndizofunikira kwambiri kwa masamba ndi zotsatsa, monga mapuloteni ambiri okhala ndi mapuloteni osakwanira, kusowa limodzi kapena zingapo zofunika kwambiri. Pophatikizira nthangala za dzungu muzakudya zawo, ogulitsa chomera amatha kuonetsetsa kuti akupeza mbiri ya amino osachita za nyama.

Kachiwiri, dzungu la purkin limatha kugaya. Mapuloteni ena azomera amatha kukhala ovuta kuti thupi lizithyoke ndikumwa, koma dzungu la dzungu lili ndi phindu lalikulu la mapuloteni amatha kugwiritsidwa ntchito ndi thupi. Izi zimapangitsa kukhala gwero la mapuloteni abwino kwa ma velogans ndi zopanga zomwe zimafunikira kuti akwaniritse zosowa zawo zama protein zomwe zimangokhala ndi zomera zokha.

Phindu lina lofunika ndi chisoti chachitsulo cha mbewu za dzungu. Kuperewera kwa chitsulo ndiko nkhawa wamba kwa omwe ali ndi chakudya chotsatira cha mbewu, ngati chitsulo chazomera (osakhala ndi heme) nthawi zambiri amatenga mosavuta kuchokera ku chitsulo (heme chitsulo). Komabe, nthanga za maungu zimakhala zachitsulo, kupereka pafupifupi 23% ya tsiku lililonse kugwirira ntchito kamodzi. Mukamadya limodzi ndi zakudya zachuma za vitamini C-olemera, mayamwidwe amakhala olimbikitsidwa.

Mbewu dzungu ndi gwero labwino kwambiri la zinc, michere ina yomwe imatha kukhala yovuta kupeza zochuluka pa vegan kapena zakudya zamasamba. Zinc ndikofunikira kwa chitetezo cha chitetezo, machiritso a bala, ndi DNA Synthesis. Kugwiritsa ntchito kadzutsa ka 1 kwa dzungu kumapereka pafupifupi 14% ya tsiku lililonse zinki.

Kwa masamba ndi zotsatsa zomwe zimakhudza acid a Omega-3, zomwe zimaphatikizidwa ndi mafuta a nsomba, mbewu za dzungu zimapereka njira ina yochokera pansi. Ngakhale alibe EPA kapena DHA (mafomu a Omega-3s opezeka mu nsomba), ali ndi Ala (alpha)

Pomaliza, mapuloteni a dzungu aphulika mosiyanasiyana. Itha kudyedwa m'mitundu yosiyanasiyana - monga njere zonse, nthaka ndi chakudya, kapena ngati protein ufa. Izi zimapangitsa kukhala kosavuta kwa Vegans ndi zopanga zopatsa thanzi izi mu zakudya zawo m'njira zingapo, kuchokera kukawaza mbewu zonse pa saladi kuti azigwiritsa ntchitoDzungu Mbewu protein ufam'malo osalala kapena ophika.

 

Kodi drinkin pharnin ufa umasinthira mapuloteni a Whey mu shakes?

Pamene anthu ambiri amafuna njira zina zobzala zomera, funso la kapepu la dzungu la mapuloteni amatha kusintha mapuloteni a Whey akuchulukirachulukira. Ngakhale onse ali ndi mapindu awo apadera, dzungu la purkin ufa akhoza kukhala njira yothandiza kwambiri ku Whey kwa anthu ambiri.

Dzungu Mbewu Protein ufa umapangidwa ndi mbewu za dzungu kukhala ufa wabwino, kuchotsa zambiri zamafuta, ndikusiya mapuloteni okhazikika. Monga Whey, imatha kusakanizidwa mosavuta mu kugwedeza, ma smooti, ​​kapena zakumwa zina, zimapangitsa kuti ikhale njira yabwino kwa iwo omwe akufuna kukweza mapuloteni awo.

Pankhani ya mapuloteni, dzungu mbendera protein ufa mumakhala pafupifupi 60-70% mapuloteni ndi mapuloteni ambiri a Whey. Komabe, zopanga zake zenizeni zimatha kusiyanasiyana pakati pa mitundu, ndiye kuti nthawi zonse zimakhala bwino kuti muwone cholembera cha zakudya.

Chimodzi mwa zabwino zazikulu zaDzungu Mbewu protein ufaPa Whey ndizoyenera kwa iwo omwe ali ndi zoletsa zakudya. Mwachindunji mkaka wopanda mkaka, ndikupangitsa kukhala njira yabwino kwambiri kwa anthu omwe ali ndi lactose osalolera kapena kutsatira zakudya za vegan. Imakhalanso yopanda ziwengo wamba ngati soya ndi gluten, ngakhale nthawi zonse zimakhala bwino kuyang'ana zilembo za kuipitsidwa kwa mtanda.

Pankhani ya amino acid, dzungu phar protein ili ndi amino odwala asanu ndi anayi, ndikupangitsa kukhala mapuloteni athunthu ngati Whey. Komabe, kuchuluka kwa ma amino acid kumasiyana. Whey amakhala kwambiri mumino la nthambi-unyolo acids (BCAAS), makamaka a m'bale, omwe amadziwika chifukwa cha minofu yake. Pomwe dzungu pharnin ali ndi BCAAS, kuchuluka kwake kumakhala kotsika kuposa mu Whey.

Izi zikutanthauza kuti, Dzungu Mbewu protein Excels kudera lina. Ndi olemera ku Arlinine, amino acid omwe amatenga gawo labwino pakupanga kwa Nitric, zomwe zimathandizira kutuluka kwa magazi komanso kuchita masewera olimbitsa thupi. Komanso ndizokweranso mu prptophan, zomwe ndizofunikira pakupanga serotonin ndipo zitha kuthandiza kugona ndi kuwongolera.

Pankhani ya kuperewera, mapuloteni a Whey nthawi zambiri amadziwika kuti ndi muyezo wagolide, wokhala ndi phindu lalikulu. Pomwe dzungu mbewu ndi yodziwika bwino kwambiri, mwina siyingatengeke kwambiri ngati Whey. Kuchepetsa mayamwidwe pang'onopang'ono kumatha kukhala kopindulitsa kwa anthu ena, komwe kumatha kumasulidwa kwa amino acid.

Ponena kuti kulawa ndi kapangidwe, dzungu la Dund Protein kuli ndi zofewa, zopanda pake zomwe ambiri zimapeza zabwino. Imakonda kuphatikiza bwino mu kugwedezeka, ngakhale siyingasungunuke mokwanira monga mapuloteni ena a Whey. Anthu ena amawona kuti zimawonjezera kukula kosangalatsa kwa kugwedezeka kwawo.

Pamapeto pake, kayaDzungu Mbewu protein ufaTitha kusintha kayendedwe mu shakes anu zimatengera zosowa zanu ndi zomwe mumakonda. Ngati mukufuna gwero lokhala ndi chomera, chinzani chopatsa mphamvu ndi Amino Amino Acid, dzungu mbewu mapuloteni ufa ndi chisankho chabwino. Ngakhale sangafanane ndi Whey malinga ndi zomwe zilipo kapena kuyamwa mwachangu, kumapereka zabwino zina zomwe zimapangitsa kuti kukhala yoyenera.

Pomaliza, mbewu za dzungu ndi gwero labwino la mapuloteni, kupereka aminol a amino acid, kuperewera kwapamwamba, komanso michere yowonjezera. Kaya kudyedwa ngati njere zonse kapena mu ufa wa ufa, zimapereka njira yosinthira, yopanda zomera yobzala yoyenera zakudya zosiyanasiyana. Monga momwe zimasinthira kazakudya chilichonse, nthawi zonse zimakhala bwino kukambirana ndi akatswiri azaumoyo kapena olembetsa kuti muwonetsetse kuti mapuloteni anu agwirizane ndi zolinga zanu ndi zosowa zanu.

Zolemba:

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2. Glew, RH, et al. (2006). Amino acid, mafuta acid, ndi mchere wamamita 24 zachilengedwe za Burkina Faso. NKHANI yazakudya zopangidwa ndi kusanthula, 19 (6-7), 651-660.

3. Yadov, M., et al. (2016). Zopatsa thanzi komanso zochizira mbewu za dzungu. Zakudya zopatsa thanzi komanso chakudya chamagulu apadziko lonse lapansi, 2 (4), 555-592.

4. Lonnie, M., et al. (2018). Mapuloteni a moyo: Onaninso zakudya zoyenera zosinthika, zakudya zokhazikika komanso zomwe zimapangitsa chidwi cha chipwirikiti. Michere, 10 (3), 360.

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6. Brrazaga, ine., Et al. (2019). Udindo wa anabolic coblies ya mbewu- zopangidwa ndi mapuloteni okhala ndi nyama pochirikiza minofu yambiri: Kuwunika kovuta. Zakudya, 11 (8), 1825.

7. Morrison, Mc, et al. (2019). Kusintha mapuloteni a nyama ndi mapuloteni azomera muzakudya zakumadzulo: kuwunika. Zakudya, 11 (8), 1825.

8. Gorissen, Shm, et al. (2018). Ma protein omwe ali ndi mapuloteni ndi amino acid akuyika mapuloteni opezeka pa malonda. Amino acids, 50 (12), 1685-1695.

9. Bansuk, A., et al. (2019). Zovuta za Whey Vs. Pea protein pazosintha zakuthupi zomwe zimatsatiridwa masabata 8 a maphunziro apamwamba (hift): kafukufuku woyendetsa ndege. Masewera, 7 (1), 12.

10. Applegate, ea, & grivetti, Le (1997). Sakani gawo la mpikisano: mbiri ya makonda ndi zowonjezera. Bwalo la zakudya, 127 (5), 869s-873s.