Mbeu dzemanhanga, dzinozivikanwawo sepepitas, dzave kuwana mukurumbira sechikafu chinovaka muviri uye chigadziro mumakore achangopfuura. Vanhu vazhinji vari kutendeukira kune idzi diki, mhodzi dzakasvibira kwete chete nekunaka kwavo nutty flavour, asiwo kune yavo inonakidza yehutano chimiro. Imwe yemibvunzo yakakosha inowanzoitika ndeyekuti mhodzi dzemanhanga inzvimbo yakanaka yeprotein. Mhinduro ndihungu akasimba! Mbeu dzenhanga zvechokwadi sosi yakanaka kwazvo yezvirimwa-based protein, kugadziramhodzi yenhanga protein yehupfu kuwedzera kwakakosha kune chero chikafu, kunyanya kune avo vanotarisa kuwedzera mapuroteni avo kuburikidza nekudya kwese.
Iprotein yakawanda sei mumhodzi dzenhanga?
Organic mhodzi dzenhanga isimba rekudya kunovaka muviri, uye mapuroteni adzo anonyanya kunakidza. Paavhareji, 1-ounce (28-giramu) inopa mhodzi, organic pumpkin mhodzi ine magiramu manomwe emapuroteni. Izvi zvinoita kuti ive imwe yembeu dzakapfuma-mapuroteni dziripo, dzinopfuura mhodzi dzesunflower nemafuta eflakisi muhuwandu hweprotein.
Kuti uise izvi mumaonero, saizi yakafanana yekushumira yearumondi ine magiramu matanhatu emapuroteni, nepo mhodzi dzechia dzichipa magiramu mana. Iyi yakakwirira protein yemukati mudiki sevhisi inoita kuti mhodzi dzenhanga ive sarudzo yakanaka kune avo vari kutsvaga kuwedzera mapuroteni avo, angave ekuvaka tsandanyama, kutonga uremu, kana hutano hwese.
Zvakakosha kucherechedza kuti mapuroteni emukati anogona kusiyanisa zvishoma zvichienderana nekuti mbeu dzakagadzirwa sei. Mbeu dzenhanga dzakakangwa dzinogona kuva neprotein yakakwira zvishoma nekuda kwekurasikirwa nehunyoro panguva yekugocha. Nekudaro, mutsauko unowanzo kuve mudiki, uye ese ari maviri mbishi uye yakagochwa organic manhanga mhodzi dzakanakisa mapuroteni masosi.
Pumpkin mbeu protein yehupfuinoonekwa seyakakwana, zvichireva kuti ine ese mapfumbamwe akakosha amino acid ayo miviri yedu isingakwanise kugadzira yega. Izvi zvinonyanya kukosha kune avo vanotevera kudya kwezvirimwa, sezvo mapuroteni emiti akakwana ari mashoma.
Zvakare, protein iri mumhodzi dzenhanga inogayiwa zvakanyanya, ine biological value inosvika 65%. Izvi zvinoreva kuti chikamu chakakosha cheprotein inopedzwa kubva kumbeu yenhanga inogona kunyatsoshandiswa nemuviri. Iyo yakanyanya digestibility, yakasanganiswa neyakazara amino acid profile, inoita kuti mhodzi yenhanga ifananidzwe nemamwe mapuroteni emhuka maererano nekukosha kwekudya.
Pamusoro peprotein, organic pumpkin mbeu dzakapfuma mune zvimwe zvinovaka muviri. Iwo akanakisa sosi ye magnesium, zinc, iron, uye omega-3 fatty acids. Izvo zvinewo huwandu hwakawanda hwe antioxidants, kusanganisira vhitamini E uye carotenoids. Kuwanda kwechikafu uku kunowedzera kukosha kwembeu dzenhanga seprotein sosi, sezvo uri kuwana hutano hwakasiyana-siyana pamwe chete nekudya kwako kweprotein.
Ndeapi mabhenefiti emhodzi yenhanga kune vegans uye vegetarian?
Kune vegans nevanodya miriwo, kuwana kwakaringana mapuroteni emhando yepamusoro dzimwe nguva kunogona kuve kwakaoma. Apa ndipo panopenya mapuroteni embeu yenhanga, achipa mabhenefiti akawanda kune avo vanotevera kudya-kwekudyara.
Chekutanga, sezvambotaurwa, puroteni yemhodzi yenhanga ipuroteni yakazara, ine ese mapfumbamwe akakosha amino acid. Izvi zvinonyanya kukosha kune vegans uye zvirimwa, sezvo akawanda ezvirimwa-based mapuroteni masosi asina kukwana, achishaya imwe kana anopfuura akakosha amino acids. Nekubatanidza mhodzi dzemanhanga mukudya kwavo, vanodya zvirimwa vanogona kuona kuti vari kuwana yakatenderedzwa amino acid mbiri pasina kuvimba nezvigadzirwa zvemhuka.
Chechipiri, mapuroteni embeu yenhanga anogayiwa zvakanyanya. Mamwe mapuroteni ezvirimwa anogona kuomera kuti muviri uputse uye utore, asi mapuroteni embeu yenhanga ane hukuru hwehupenyu, zvichireva kuti chikamu chikuru cheprotein inodyiwa inogona kushandiswa zvinobudirira nemuviri. Izvi zvinoita kuti ive puroteni inoshanda sosi kune vegans uye vanodya miriwo vanofanirwa kuve nechokwadi kuti vari kusangana neprotein zvavanoda kuburikidza nezvirimwa zvega.
Imwe bhenefiti yakakosha isimbi iri mumhodzi dzenhanga. Kushaikwa kwesimbi chinhu chinonetsa kune avo vanotevera kudya kwezvirimwa, sesimbi-yakavakirwa simbi (isina-heme iron) kazhinji isinganyanyi kunyudzwa kupfuura iron kubva kumhuka (heme iron). Zvisinei, mhodzi dzemanhanga dzakapfuma musimbi, zvichipa inenge 23% yemazuva ose inokurudzirwa kudya mune imwe chete-ounce inoshumira. Kana inopedzwa pamwe chete nevhitamini C-yakapfuma chikafu, kutorwa kwesimbi iyi kunogona kuwedzeredzwa.
Mbeu dzenhanga zvakare chitubu chakanakisa chezinc, chimwe chikafu chinogona kunetsa kuwana muhuwandu hwakakwana pakudya kwevegan kana zvirimwa. Zinc yakakosha kune immune system, kuporeswa kwemaronda, uye DNA synthesis. A 1-ounce kushumirwa kwemhodzi dzenhanga inopa chikamu che14% chemazuva ese anokurudzirwa kudyiwa kwe zinc.
Kune vegans nevanodya miriwo vane hanya nezve omega-3 fatty acids, inowanzo sanganiswa nemafuta ehove, mhodzi dzenhanga dzinopa imwe chirimwa-based. Nepo vasina EPA kana DHA (maomega-3s anowanikwa muhove), ivo vakapfuma muALA (alpha-linolenic acid), chirimwa-based omega-3 inogona kushandurwa kuita EPA neDHA mu muviri.
Pakupedzisira, mapuroteni embeu yenhanga anoshamisa zvakasiyana-siyana. Inogona kudyiwa nenzira dzakasiyana-siyana - sembeu yakazara, yakagayiwa kuita chikafu, kana seprotein poda. Izvi zvakasiyana-siyana zvinoita kuti zvive nyore kune vegans nevarimi kuti vaise iyi inovaka muviri sosi yeprotein mukudya kwavo nenzira dzakawanda, kubva pakusasa mbeu dzese pamasaladhi kusvika pakushandisa.mhodzi yenhanga protein yehupfumune smoothies kana zvakabikwa zvinhu.
Inogona here mhodzi yemhodzi yeprotein poda kutsiva whey protein mukuzunza?
Sezvo vanhu vazhinji vachitsvaga zvinomera-zvakavakirwa dzimwe nzira kune echinyakare mapuroteni masosi, mubvunzo wekuti mhodzi yepuroteni yehupfu inogona kutsiva whey protein mukuzunza iri kuwedzera kuwanda. Nepo ese ari maviri ane mabhenefiti akasarudzika, mhodzi yepuroteni yehupfu inogona zvechokwadi kuve imwe inoshanda kune whey kune vanhu vazhinji.
Pumpkin seed protein powder inogadzirwa nekukuya mhodzi dzenhanga kuita hupfu hwakatsetseka, kubvisa mafuta mazhinji, uye kusiya maprotein akazara. Kufanana newhey, inogona kusanganiswa nyore nyore kuita shakes, smoothies, kana zvimwe zvinwiwa, zvichiita kuti ive sarudzo iri nyore kune avo vari kutsvaga kuwedzera mapuroteni avo.
Panyaya yehuwandu hweprotein, mhodzi yeprotein yehupfu inowanzove ine 60-70% mapuroteni nehuremu, ayo anofananidzwa neakawanda whey protein poda. Nekudaro, iyo chaiyo protein yemukati inogona kusiyanisa pakati pemhando, saka zvinogara zvakanaka kutarisa chikafu chekudya.
Imwe yemabhenefiti makuru emhodzi yenhanga protein yehupfupamusoro whey ndiko kukodzera kwayo kune avo vane zvirambidzo zvekudya. Zvakasikwa hazvina mukaka, zvichiita kuti ive sarudzo yakanakisisa kune vanhu vane lactose vasingashiviriri kana kutevera kudya kwevegan. Izvo zvinowanzosununguka kubva kune zvakajairwa zvinosangana ne soy uye gluten, kunyange zvazvo nguva dzose zviri nani kutarisa label kuti inogona kukanganisa-kusvibiswa.
Kana zvasvika kune amino acid mbiri, puroteni yemhodzi yenhanga ine ese mapfumbamwe akakosha amino acids, ichiita puroteni yakakwana senge whey. Zvisinei, zvikamu zveamino acids izvi zvakasiyana. Whey yakanyanya kukwirisa mubranched-chain amino acids (BCAAs), kunyanya leucine, inozivikanwa nekuda kwekuvaka mhasuru. Nepo mapuroteni embeu yenhanga aine BCAAs, iwo mazinga anowanzo kuderera pane whey.
Izvo zvakati, mapuroteni embeu yenhanga anokunda mune dzimwe nzvimbo. Yakapfuma muarginine, amino acid inoita basa rakakosha mukugadzira nitric oxide, iyo inogona kuvandudza kuyerera kweropa uye inogona kuwedzera kurovedza muviri. Iyo zvakare yakakwirira mu tryptophan, iyo yakakosha pakugadzirwa kwe serotonin uye inogona kubatsira mukurara uye kudzora mafungiro.
Panyaya ye digestibility, whey protein inowanzoonekwa seyegoridhe chiyero, ine yakakwira zvakanyanya biological kukosha. Nepo mapuroteni embeu yenhanga zvakare akanyanya kunyungudika, anogona kunge asina kubatwa nekukurumidza senge whey. Uku kunonoka kunyura mwero unogona chaizvo kubatsira kune vamwe vanhu, zvichigona kupa kuburitswa kwakasimba kwemaamino acids.
Kana zvasvika pakuravira uye kugadzirwa, puroteni yemhodzi yenhanga ine munyoro, nutty flavour iyo vazhinji vanowana ichifadza. Inowanzo kusanganiswa zvakanaka mukuzununguka, kunyange zvazvo inogona kusanyungudika zvakakwana semamwe mapuroteni ewhey. Vamwe vanhu vanoona kuti inowedzera hunyoro hunofadza pakuzununguka kwavo.
Pakupedzisira, kanamhodzi yenhanga protein yehupfuinogona kutsiva whey mukuzunza kwako zvinoenderana nezvido zvako uye zvaunofarira. Kana iwe uchitsvaga chirimwa-based, allergen-inoshamwaridzika protein source ine yakazara amino acid profile, pumpkin mhodzi protein poda isarudzo yakanaka. Kunyangwe zvingave zvisingaenderane newhey maererano neleucine yemukati kana kukurumidza kunyura, inopa huwandu hwemamwe mabhenefiti anoita iyo yakakodzera imwe nzira.
Mukupedzisa, mhodzi dzenhanga zvechokwadi kwakanakisa sosi yeprotein, inopa yakazara amino acid mbiri, yakakwira digestibility, uye yakawanda yezvimwe zvinovaka muviri. Ingave inodyiwa semhodzi kana muhupfu, inopa inosiyana-siyana, yechirimwa-yakavakirwa mapuroteni sarudzo yakakodzera kune zvakasiyana-siyana zvekudya. Sezvinoita chero shanduko yezvekudya, zvinogara zvakanaka kubvunza nyanzvi yezvehutano kana nyanzvi yezvekudya yakanyoreswa kuti uve nechokwadi chekuti mapuroteni ako anoenderana nezvinangwa zvako zvehutano uye zvaunoda.
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Nguva yekutumira: Jul-16-2024
