Mbeu dzemanhanga, dzinozivikanwawo sepepitas, dzave dzichiwedzera mukurumbira sechikafu chinovaka muviri uye chinhu chinovaka muviri mumakore achangopfuura. Vanhu vazhinji vari kushandisa mbeu idzi diki, dzakasvibira kwete nekuda kwekunaka kwadzo kunonaka kwenzungu chete, asiwo nekuda kwehunhu hwadzo hwekudya hunonaka. Imwe yemibvunzo mikuru inowanzo bvunzwa ndeyekuti mbeu dzemanhanga itsime rakanaka remapuroteni here? Mhinduro yacho ndeyekuti hongu! Mbeu dzemanhanga itsime rakanaka remapuroteni anobva muzvirimwa, zvichiita kutiupfu hwepuroteni yembeu yenhanga chinhu chinobatsira pakudya chero kupi zvako, kunyanya kune avo vari kutsvaga kuwedzera kudya kwavo mapuroteni kuburikidza nechikafu chose.
Mbeu dzemanhanga dzeorganic dzine mapuroteni akawanda sei?
Mbeu dzemanhanga dzechisikigo dzinopa hutano, uye huwandu hwemapuroteni adzo hunoshamisa zvikuru. Paavhareji, chikamu chimwe chete (28-gram) chembeu dzemanhanga dzisina kubikwa, dzechisikigo dzine magiramu manomwe eprotein. Izvi zvinoita kuti dzive imwe yembeu dzine mapuroteni akawanda dziripo, dzichipfuura kunyange mbeu dzesunflower neflaxseeds muhuwandu hwemapuroteni.
Kuti tinzwisise izvi, huwandu hwakaenzana hwemaarumondi hune magiramu matanhatu eprotein, nepo mbeu dzechia dzichipa magiramu anenge mana. Hukuru hweprotein iyi muhuwandu hudiki kudaro hunoita kuti mbeu dzemanhanga dzive sarudzo yakanaka kune avo vari kutsvaga kuwedzera kudya kwavo mapuroteni, kungave kwekuvaka tsandanyama, kudzora huremu, kana hutano hwese.
Zvakakosha kuziva kuti huwandu hwemapuroteni hunogona kusiyana zvishoma zvichienderana nekuti mbeu dzacho dzakagadzirwa sei. Mbeu dzemanhanga dzakakangwa dzinogona kunge dziine huwandu hwakawanda hwemapuroteni nekuda kwekurasikirwa nehunyoro panguva yekugocha. Zvisinei, musiyano wacho unowanzova mudiki, uye mbeu dzemanhanga dzakabikwa nedzakagochwa dzinopa mapuroteni akanaka kwazvo.
Pupfu hwepuroteni yembeu yeumpkininoonekwa seyakakwana, zvichireva kuti ine maamino acid mapfumbamwe akakosha ayo miviri yedu isingagone kugadzira yoga. Izvi zvinonyanya kukosha kune avo vanotevera kudya kwakavakirwa pamiti, sezvo mapuroteni akazara emiti asingawanzoonekwi.
Uyezve, puroteni iri mumbeu dzemanhanga inogayiwa zvakanyanya, ine kukosha kwehupenyu kwe65%. Izvi zvinoreva kuti chikamu chikuru chepuroteni inodyiwa kubva mumbeu dzemanhanga chinogona kushandiswa zvinobudirira nemuviri. Kugayiwa kwakanyanya, pamwe chete neamino acid yakazara, kunoita kuti puroteni yembeu dzemanhanga ifanane nemamwe mapuroteni emhuka maererano nekukosha kwekudya.
Pamusoro pemapuroteni, mbeu dzemanhanga dzeorganic dzine zvimwe zvinovaka muviri zvakawanda. Idzi inzvimbo yakanaka kwazvo yemagnesium, zinc, iron, uye omega-3 fatty acids. Dzinewo huwandu hwakawanda hwe antioxidants, kusanganisira vitamin E uye carotenoids. Kuwanda kwezvinovaka muviri uku kunowedzera kukosha kwembeu dzemanhanga senzvimbo yemapuroteni, sezvo uri kuwana mabhenefiti akasiyana-siyana ehutano pamwe chete nekudya kwako mapuroteni.
Ndezvipi zvakanakira mapuroteni embeu yenhanga kune vanodya miriwo chete nevasingadyi nyama?
Kune vanodya miriwo chete nevasingadyi nyama, kuwana mapuroteni emhando yepamusoro kunogona kuoma dzimwe nguva. Apa ndipo panoonekwa mapuroteni embeu yemanhanga, zvichipa mabhenefiti akawanda kune avo vanotevera kudya kwezvirimwa.
Chekutanga, sezvambotaurwa, puroteni yembeu yemanhanga ipuroteni yakazara, ine maamino acid mapfumbamwe akakosha. Izvi zvinonyanya kukosha kune vanodya miriwo chete nevasingadyi nyama, sezvo mapuroteni mazhinji anobva mumiti asina kukwana, asina amino acid imwe chete kana anopfuura akakosha. Nekuisa mbeu dzemanhanga mukudya kwavo, vanodya zvinobva mumiti vanogona kuve nechokwadi chekuti vari kuwana amino acid yakakwana vasingashandise zvigadzirwa zvemhuka.
Chechipiri, mapuroteni embeu yemanhanga anogayiwa zvakanyanya. Mamwe mapuroteni emiti anogona kuoma kuti muviri uputse nekunyudza, asi mapuroteni embeu yemanhanga ane kukosha kukuru kwehupenyu, zvichireva kuti chikamu chikuru cheprotein chinodyiwa chinogona kushandiswa zvinobudirira nemuviri. Izvi zvinoita kuti ive sosi yemapuroteni inoshanda kune vanodya miriwo chete uye vanodya miriwo chete vanofanira kuve nechokwadi chekuti vari kusangana nezvinodiwa nemapuroteni avo kuburikidza nezvirimwa chete.
Chimwe chinhu chakakosha ndechekuti mbeu dzemanhanga dzine iron yakawanda. Kushomeka kwesimbi ndicho chinhu chinowanzo netsa vanhu vanotevera kudya kwezvirimwa, sezvo iron inobva muzvirimwa (isiri heme iron) isinganyanyi kunyudzwa zviri nyore kupfuura iron inobva kumhuka (heme iron). Zvisinei, mbeu dzemanhanga dzine iron yakawanda, zvichipa inenge 23% yezvinodiwa zuva nezuva muchikamu chimwe chete che ounce. Kana zvikadyiwa pamwe chete nechikafu chine vhitamini C yakawanda, kunyudzwa kwesimbi iyi kunogona kuwedzerwa.
Mbeu dzemanhanga dzinopawo zinc yakanaka, chimwe chikafu chinogona kuoma kuwana huwandu hwakakwana pakudya kwevegan kana kwemiriwo. Zinc yakakosha pakushanda kwemuviri, kupora kwemaronda, uye kugadzirwa kweDNA. Chikamu chimwe chete chembeu dzemanhanga chinopa inenge 14% yezinc inokurudzirwa kudya zuva nezuva.
Kune vanodya miriwo chete nevasingadyi nyama chete vane hanya nemafuta emafuta eomega-3, anowanzobatanidzwa nemafuta ehove, mbeu dzemanhanga dzinopa imwe nzira inobva mumiti. Kunyange zvazvo dzisina EPA kana DHA (mhando dzeomega-3s dzinowanikwa muhove), dzakapfuma muALA (alpha-linolenic acid), omega-3 inobva mumiti inogona kushandurwa kuita EPA neDHA mumuviri.
Chekupedzisira, mapuroteni emhodzi yemanhanga anoshandiswa zvakasiyana-siyana. Anogona kudyiwa mumhando dzakasiyana-siyana - sembeu dzakakwana, dzakakuyiwa, kana seupfu hwepuroteni. Kushandiswa uku kunoita kuti zvive nyore kune vanodya miriwo chete nevanodya miriwo chete kuisa mapuroteni aya ane hutano mukudya kwavo nenzira dzakasiyana-siyana, kubva pakusasa mbeu dzakakwana pamasaladhi kusvika pakushandisaupfu hwepuroteni yembeu yenhangamuzvinwiwa zvinonaka kana zvakabikwa.
Ko upfu hwepuroteni yembeu yemanhanga hunogona kutsiva whey protein mumashakes here?
Sezvo vanhu vakawanda vachitsvaga dzimwe nzira dzekudyara kubva kumapuroteni echinyakare, mubvunzo wekuti upfu hwepuroteni yembeu yemanhanga hunogona kutsiva whey protein muzvinwiwa zvinonwiwa uri kuramba uchiwanda here. Kunyange zvazvo zvese izvi zvine mabhenefiti azvo akasiyana, upfu hwepuroteni yembeu yemanhanga hunogona kuva imwe nzira inoshanda panzvimbo yewhey kune vanhu vazhinji.
Upfu hwepuroteni yembeu yemanhanga hunogadzirwa nekukuya mbeu dzemanhanga kuita upfu hwakatsetseka, kubvisa mafuta akawanda, uye kusiya mapuroteni akawandisa. Kufanana newhey, inogona kusanganiswa nyore nyore muzvinwiwa zvinonwiwa, smoothies, kana zvimwe zvinwiwa, zvichiita kuti ive sarudzo iri nyore kune avo vanoda kuwedzera kudya kwavo mapuroteni.
Panyaya yehuwandu hweprotein, upfu hweprotein yembeu yemanhanga hunowanzova neprotein inosvika 60-70% nehuremu, iyo inofananidzwa nehupfu hwakawanda hweprotein yewhey. Zvisinei, huwandu hweprotein chaiyo hunogona kusiyana kubva kune mamwe marudzi, saka zvakanaka nguva dzose kutarisa label yezvekudya.
Chimwe chezvakanakira zvikuru zveupfu hwepuroteni yembeu yenhangaYakakodzera kune avo vane mitemo yekudya. Hazvina mukaka, zvichiita kuti ive sarudzo yakanaka kune vanhu vasingade lactose kana vanotevera kudya kwevegan. Kazhinji hainawo zvinhu zvinowanzokonzera allergies senge soy negluten, kunyangwe zvakanaka kutarisa label yacho kuti uone kana paine kusvibiswa kwakasiyana.
Kana zvasvika pahuwandu hweamino acid, puroteni yembeu yemanhanga ine maamino acid mapfumbamwe akakosha, zvichiita kuti ive puroteni yakakwana sewhey. Zvisinei, huwandu hweamino acids aya hunosiyana. Whey yakanyanya kuwanda mu branched-chain amino acids (BCAAs), kunyanya leucine, inozivikanwa nehunyanzvi hwayo hwekuvaka tsandanyama. Kunyange hazvo puroteni yembeu yemanhanga iine maBCAA, huwandu hwayo hunowanzova hwakaderera pane hwewhey.
Zvisinei, mapuroteni emhodzi yemanhanga anobudirira mune dzimwe nzvimbo. Akapfuma mu arginine, amino acid inoita basa guru mukugadzirwa kwe nitric oxide, iyo inogona kuvandudza kuyerera kweropa uye inogona kuwedzera mashandiro ekurovedza muviri. Akapfumawo mu tryptophan, iyo inokosha mukugadzirwa kwe serotonin uye inogona kubatsira mukugadzirisa kurara uye mafungiro.
Panyaya yekugayiwa kwemuviri, whey protein inowanzoonekwa seyemhando yepamusoro, ine kukosha kwakanyanya kwehupenyu. Kunyange zvazvo puroteni yembeu yemanhanga ichigayiwa zvakanyanya, inogona kusanyurwa nekukurumidza sewhey. Kukurumidza kunyudzwa uku kunogona kubatsira vamwe vanhu, zvichigona kupa kuburitswa kwemaamino acid kwenguva refu.
Kana zvasvika pakunaka uye magadzirirwo, mapuroteni emhodzi dzemanhanga ane kunaka kwakapfava uye kwenzungu uko vazhinji vanoona kuchifadza. Anowanzo sanganiswa zvakanaka mumashake, kunyange zvazvo angasanyungudike zvachose semamwe mapuroteni ewhey. Vamwe vanhu vanoona kuti anowedzera ukobvu hwakanaka kumashake avo.
Pakupedzisira, kanaupfu hwepuroteni yembeu yenhangaInogona kutsiva whey mumashake ako zvinoenderana nezvaunoda uye zvaunofarira. Kana uchitsvaga mapuroteni anobva mumiti, anobatsira allergen ane amino acid yakakwana, upfu hwepuroteni yembeu yepumpkin isarudzo yakanaka. Kunyange zvazvo ingave isingaenderane newhey maererano nehuwandu hwe leucine kana kukurumidza kunwa, ine zvimwe zvakawanda zvinobatsira zvinoita kuti ive imwe nzira yakakodzera.
Mukupedzisa, mbeu dzemanhanga itsime rakanaka kwazvo remapuroteni, zvichipa chimiro chakazara cheamino acid, zvinogayiwa zvakanyanya, uye zvinovaka muviri zvakawanda. Ingave inodyiwa sembeu yakazara kana kuti muchimiro cheupfu, inopa sarudzo yemapuroteni anowanikwa muzvirimwa akakodzera zvinodiwa zvakasiyana-siyana zvekudya. Sezvinoita chero shanduko yekudya, zvakanaka nguva dzose kubvunza nyanzvi yehutano kana nyanzvi yezvekudya yakanyoreswa kuti uve nechokwadi chekuti kudya kwako mapuroteni kunoenderana nezvinangwa zvako zvehutano uye zvaunoda.
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Nguva yekutumira: Chikunguru-16-2024
