John Myers
Mupunga wepuroteni ipuroteni yemuriwo kubva pazviyo zvese zvemupunga. Paunofunga nezvemupunga, unogona kufunga nezvemakabhohaidhiretsi, asi inewo puroteni uye yakanyanya kunaka puroteni pane izvozvo. Kumera kwechisikigo uye kuvirisa kunowedzera mapuroteni ari muzviyo zvemupunga uye nenzira iyi zvinogadzira puroteni yakanyanyisa: protein yemupunga. Rice protein poda yakanakira kuvaka tsandanyama, inonaka, uye inopawo hupfumi hwezvinhu zvakakosha.
Mupunga wepuroteni, yakakosha uye panguva imwechete inonaka yeprotein poda
Pakati pezvese superfoods* zviripo nhasi, zvimwe zvava kuzivikanwa zvakanyanya, senge microalgae spirulina, AFA algae, lupine, wheatgrass, ginseng, kana South America power tuber maca.
Zvimwewo, kune rumwe rutivi, hazvina kunyanya kuwanda, kunyangwe zviine zvinovaka muviri zvakanyanya. Imwe yezvishoma-zvinozivikanwa superfoods ipuroteni yemupunga. Kuuya muchimiro chemupunga wakanaka weprotein poda, haisi kungovaka zvakanyanya asiwo inonaka kwazvo.
Mupunga weprotein ine inenge yakakwana amino acid profile. Hukoshi hweatatu branched-chain amino acids (BCAA), ayo akakosha pakuvaka tsandanyama, akakwira zvisingaite. Kana iri isoleucine uye valine, ivo vakatokwira mupuroteni yemupunga kupfuura mune yakajairwa 100% whey mapuroteni, nepo leucine yemukati yemupunga protein inongodzikira zvishoma. Asi chaizvo iyi amino acid profile, iyo yakasiyana neprotein yemupunga, inonyanya kuenderana nezvido zvevanhu.
Asi pasi pano ndepapi puroteni yemupunga iri muzviyo zvemupunga? Mupunga unozivikanwa kuve uine angangoita 80 muzana macarbohydrates uye angori pasi pe7 muzana mapuroteni. Saka unowana sei mapuroteni emupunga ane 50 kana kunyange 80 muzana?
Superfoods: Chikafu chakanyanya kupfuma mune zvinovaka muviri uye zvakakosha zvinhu
Kwakabva mupunga protein
Tsanga yemupunga ine zvikamu zvitatu. Chikamu chikuru ndicho chinonzi nutrient tissue. Inosanganisira kunyanya macarbohydrates. Mupunga uyu unopa mupunga macalorie awo uye mbesa simba rekumera.
Mupunga wemupunga kana "embryo" chikamu chechipiri chetsanga yemupunga. Kubva pane izvi, chirimwa chidiki chinokura apo mbeu inomera. Chikamu chechitatu chine zvidimbu zvekunze zvezviyo uye ndicho chikamu chinonyatsofadza kwatiri: mupunga wemupunga neprotein yawo yemupunga.
Zvokudya zvinokosha zvetsanga yemupunga zvinowanikwa mupunga nejemisi: Pano tinowana zvisingaverengeki zvicherwa, mavhitamini, mafuta emiriwo ane utano, uye mapuroteni. Saka bran ndiyo "dura" rezviyo zvemupunga.
Apa ndipo panopihwa zvakakosha zvinovaka muviri uye mamicronutrients, ayo chirimwa chemupunga cheramangwana chinoda kuchengetedza immune system, kukwanisa kugovera midzi yayo uye circulatory system, uye kugonesa mamwe akakosha metabolic mabasa echirimwa.
Mupunga muchena hauna zvokudya zvawo zvechisikigo uye zvinhu zvinokosha
Mupunga chenawo zvawo unokandwa. Haana bran uye utachiona. Inosanganisira inenge yakazara makhahydrates. Zvimwe zvese - zvese zvakakosha mapuroteni uye zvinhu zvakakosha - zvakatorwa nebran uye germ. Ose ari maviri anobviswa mupunga chena wakajairika nekuti utachiona uye bran hazvichengete kwenguva refu.
Mafuta emhando yepamusoro, kunyanya mubran, anowanzoenda nekukurumidza, izvo zvinongoitika. Chikafu chaicho hachina kuchengetedzwa uye saka chine hupenyu hushoma (hupenyu hwesherufu). Zvakadaro, indasitiri yechikafu yemazuva ano inoda chikafu chinogona kuchengetwa kwemakore akawanda sezvinobvira pasina kuora.
Mupunga weprotein kubva mupunga-mupunga
Mupunga muchena chimwe chikafu chakadaro. Iyo inokuzadza iwe asi haipe iwe nezvese zvinovaka muviri uye zvakakosha zvinhu. Mupunga wezviyo wakasiyana zvachose. Kana ukaurega uchimera wobva wauvirisa uchishandisa imwe nzira, mapuroteni omupunga anowedzera zvakanyanya.
Protein yemupunga ikozvino inogona kuwanikwa kubva mupunga uyu wakanatswa. Kusiyana nemagadzirirwo epuroteni akajairwa, puroteni yemupunga wemupunga hausi puroteni yakazvimiririra, asi chikafu chepamusoro, sezvo ichipawo zvinhu zvakakosha, zvicherwa, uye twunhu twakawanda muhuwandu hunoshamisa mukuwedzera kune yakanyanya kunaka mapuroteni.
Protein yemupunga izere nezvinhu zvakakosha, zvicherwa, uye trace elements
Mupunga protein ine natural beta-carotene, vhitamini B1 (thiamine), vhitamini B2 (riboflavin), vhitamini B3 (niacin), vhitamini B5 (pantothenic acid), vhitamini B6 (pyridoxine), vhitamini C (ascorbic acid), vhitamini D, vhitamini. E, folic acid, biotin, choline, uye inositol. Iwo maviri ekupedzisira anodzivirira, pakati pezvimwe zvinhu, chiropa uye anobatanidzwa mukudzorwa kwemazinga echolesterol.
Mukuwedzera, iyo puroteni yemupunga ine yakasikwa calcium, potasium, magnesium, phosphorus, iron, zingi, manganese, mhangura, ayodhini, uye zvimwe zviwanikwa zvebioavailable quality. Ese aya mamicronutrients anowanikwa ari mupuroteni yemupunga, saka haana kuwedzerwa kwairi mushure.
Zvinhu zvakakosha uye zvicherwa zveprotein yemupunga inotaurwa zviri muchimiro chechisikigo uye zvakare mumubatanidzwa wechisikigo, kureva kuti iwo emhando yepamusoro yebhayoloji uye ari muchiyero chakakodzera kune imwe neimwe kuitira kuti akwanise kunyudzwa uye kushandiswa nemuviri. - iyo ndiyo mamiriro ekugadzira mafomu kana ega akakosha zvinhu zvinogona kusahadzika.
Rice protein ine vhitamini E yakawanda
Mapuroteni emupunga anogona kurondedzerwa nenzira yakarurama sechinhu chinofashukira chevhitamini E. Zvokudya zvakawanda zvakapfuma muvhitamini C kana iron kana chlorophyll, asi zvishomanana - sepuroteni yemupunga - ine zvakawanda zvevhitamini E. Zvose zvakasikwa zvevhitamini E zvinowanikwawo. mupunga protein.
Synthetic vhitamini E ine chimiro chimwe chete. Haina kunakidza kusiyana nekusimba kwevhitamini E chaiyo. Vitamin E imapurisa anodzivirira emuviri. Inoshanda seyakanyanya kushanda antioxidant, ichitsvaira zviuru zvese zvemahara radical kurwisa vasati vakuvadza maseru edu. Mavara ezera, ganda rakanyorova, uye kusanyatsoteerera, semuenzaniso, zvinogona kuratidza kushomeka kwevhitamini E.
Mapuroteni emupunga ane macarbohydrates mashoma
Kunyange zvazvo zviyo zvemupunga, sezvataurwa pamusoro apa, zvine huwandu hwemakhahydrates, puroteni yemupunga - zvichienderana neprotein content - ine chete pakati pe15 ne30 muzana yemakhahydrates. Mapuroteni emupunga akanyanya kuderera mumacarbohydrates ane mapuroteni anosvika 80 muzana uye hupfumi hwekudya uye micronutrients.
Mupunga mapuroteni saka anonyanya kukodzera kudya kune hutano, izvo zvinofanirwa kunge zvakaderera mumakabhohaidhiretsi akaomeswa uye panguva imwechete yakapfuma mumhando yepamusoro yemiriwo mapuroteni.
Mupunga weprotein - Iyo protein poda yevatambi, vanorwara neallergies, uye vegans
Mapuroteni akawanda ehupfu anozivikanwa nevatambi anogadzirwa kubva kuwhey protein, gorosi protein, kana soy protein. Ese mapuroteni aya ane allergy yakakwira zvakanyanya uye hazvina kujairika kuti vamwe vatambi vasisazive kuti ndeipi protein yavanogona kutora pasina njodzi yeallergies.
Mupunga protein ndiyo mhinduro seprotein poda uye inogona zvakare kushivirirwa zviri nyore nevanorwara neallergies. Ehe, puroteni yemupunga inongorimwa-yakavakirwa uye saka zvakare iri imwe nzira yekupokana soy protein yemavegans. Zvisinei, kana uchitenga mapuroteni emupunga, zvakakosha kubhadhara kuhutano uye mapuroteni anodiwa.
Zvimwe zvigadzirwa zvinonzi puroteni yemupunga zvine mapuroteni gumi neshanu chete muzana, asi zvakanyanya zvemacarbohydrates asingadiwi zvakanyanya. Bvunza puroteni yemupunga ine 15 kana 65 muzana yeprotein yemukati uye amino acid balance yakanyatsoenderana nevanhu. Kuumbwa kwemaamino acid kweakanakisa mapuroteni emupunga anopfuura 80 muzana akafanana neayo emukaka waamai.
Mapuroteni emupunga haasi mapuroteni emupunga chete
Kune akasiyana siyana emupunga mapuroteni zvigadzirwa pamusika. Zvakare, usapesanisa bran yemupunga neprotein yemupunga. Chibereko chemupunga ndicho chinobuda pakugadzirwa kwemupunga wakakwenenzverwa, zvinongova goko uye zvidimbu zvekunze zvetsanga dzemupunga dzisina kuchekwa uye dzisina kuviriswa. Iyi bran yemupunga inowanzodyiswa kumabhiza uye naizvozvo inowanzowanikwa mumasaga e-20-kilo nemitengo inonzwisisika. Mupunga uyu une mapuroteni mashoma anodarika gumi neshanu.
Pamusoro peiyo yakakwira mapuroteni, yemhando yepamusoro mupunga protein inoratidzwa nezvimwe zvakawanda zvemhando yemhando. Semuenzaniso, kune mapuroteni emupunga anowanikwa patembiricha isingapfuuri 46 degrees. Nenzira iyi, ZVESE zvinhu zvakakosha uye ma enzymes zvinochengetwa.
Mupunga protein uye zviuru zvaro zvekushandisa
Pamusoro peiyo inenge isingadaviriki inovaka muviri kukosha, yepamusoro-mhando mupunga protein zvakare inonaka zvakanakisa. Iwe unogona chaizvo kuipusha kubva mumudziyo. Kana kuti unogona kusanganisa puroteni yemupunga ne (green) smoothie, mukuzunungusa, mujusi, muzvinwiwa zvenzungu, kana muto (mushure mekubika).
Iwe unogona kunatsa yogati kana kunyange ice cream nayo. Wedzera scoop kune yako yemangwanani zviyo, alkaline muesli, kana chero dessert. Iwe unogona kushandisa kunyange puroteni yemupunga sekupararira. Saka kune nzira dzisingaperi dzekunakidzwa nepuroteni yemupunga kuti uwane mabhenefiti ayo anoshamisa nenzira iri nyore uye inonaka.
Mupunga mapuroteni zviri nani kwete kubika
Nepo iwe uchigona kubika kana kubika puroteni yemupunga nayo kana uchida, zvinonzwisisika unokwanisa kurasikirwa nemamwe mamicronutrients nekuita kudaro, saka nzira inosarudzika yekushandisa protein yemupunga inofanira kunge iri kana isina kupisa.
Sanganisa mupunga protein pamwe nezvimwe superfoods
Muchokwadi, mapuroteni emupunga ndechimwe chezvinhu zvinokatyamadza zvechikafu zvekudya zvine huwandu hwakanyanya hwekudya. Mupunga wepuroteni ndeyechokwadi "inovaka muviri simba" iyo yakakura muzvisikwa uye saka inotorwa kubva "chaiyo" CHIDYA.
Kana iyo superfood mupunga protein ikozvino yasanganiswa nezvimwe superfoods se spirulina, AFA algae, maca, bhari kana gorosi uswa, nezvimwewo, unowana incredible musanganiswa wezvinovaka muviri uye micronutrients, izvo zvese zvinoshanda pamwe chete kune hutano hwako.
