John Myers
Iprotheyini yerayisi yiprotheyini yemifuno kuphela evela kwiinkozo zerayisi. Xa ucinga ngerayisi, unokucinga ngeecarbohydrates, kodwa iqulethe iprotheni kunye neprotheni ephezulu kakhulu. Ukuntshula kwendalo kunye neenkqubo zokuvundisa kwandisa umxholo weprotheyini kwinkozo yerayisi kwaye ngale ndlela kudala iprotheni egxininise kakhulu: iprotheni yerayisi. I-Rice protein powder ilungele ukwakha izihlunu, incasa entle, kwaye ikwabonelela ngobutyebi bezinto ezibalulekileyo.
Iprotheni yerayisi, exabisekileyo kwaye ngexesha elifanayo elimnandi leprotheyini engumgubo
Kuko konke ukutya okuphezulu* okukhoyo namhlanje, okunye ngoku kwaziwa kakhulu, njengemicroalgae spirulina, iAFA algae, ilupine, iwheatgrass, iginseng, okanye iSouth America power tuber maca.
Ezinye, kwelinye icala, azixhaphakanga kangako, nokuba zinezondlo ezixinene ngokuphawulekayo. Enye yezi superfoods ezincinci ezaziwa kakhulu yiprotheni yerayisi. Ukuza kwimo yomgubo weprotheyini yerayisi ecolekileyo, ayiyondli kakhulu kuphela kodwa inencasa kakhulu.
Iprotheyini yerayisi ineprofayile ye-amino acid ephantse igqibelele. Amaxabiso amathathu e-branched-chain amino acids (BCAA), ebaluleke kakhulu ekwakheni imisipha, iphezulu ngokungaqhelekanga. Kwimeko ye-isoleucine kunye ne-valine, ziphezulu ngakumbi kwiprotheni yerayisi kunesiqhelo se-100% yeeprotheni ze-whey, ngelixa umxholo we-leucine weprotheni yerayisi ungaphantsi kancinci. Kodwa ngokuchanekileyo le profayile ye-amino acid, ekhethekileyo kwiprotheni yerayisi, ihambelana kakhulu neemfuno zabantu.
Kodwa iphi emhlabeni iproteni yerayisi ekuziinkozo zerayisi? Irayisi iyaziwa ukuba iqulethe malunga neepesenti ezingama-80 zeekhabhohayidrethi kunye neprotheni engaphantsi kwe-7. Ke uyifumana njani idosi ephezulu yeprotheyini yerayisi eneprotheyini yama-50 okanye nama-80 ekhulwini?
I-Superfoods: Ukutya okutyebileyo ngokukodwa kwizondlo kunye nezinto ezibalulekileyo
Imvelaphi yeprotheni yerayisi
Ukhozo lwerayisi lunezahlulo ezithathu. Elona candelo likhulu libizwa ngokuba sisicubu sezondlo. Iqukethe ikakhulu iicarbohydrates. Esi sihlunu sinika irayisi ii<em>calories zayo kunye nezithole amandla okuntshula.
Intsholongwane yerayisi okanye i-embryo yinxalenye yesibini yengqolowa yerayisi. Ukusuka koku, isityalo esincinci sikhula xa imbewu intshula. Inxalenye yesithathu iqulathe iileya zangaphandle zengqolowa kwaye yeyona nto inomdla kuthi: ibran yerayisi kunye neprotein yayo yerayisi.
Izondlo ezibalulekileyo zokhozo lwerayisi zifumaneka kwibran yerayisi nakwintsholongwane: Apha sifumana inyambalala yeeminerali, iivithamini, amafutha emifuno esempilweni, kunye neeproteni. I-bran ke ngoko "ivenkile yezondlo" yengqolowa yerayisi.
Kulapho ezona izondlo ezibaluleke kakhulu kunye ne-micronutrients zinikezelwa, apho isityalo serayisi sexesha elizayo sifuna ukugcina amajoni omzimba, ukukwazi ukubonelela ngeengcambu zayo kunye nenkqubo yokujikeleza kwegazi, kunye nokwenza eminye imisebenzi ebalulekileyo ye-metabolic yesityalo.
Irayisi emhlophe ayinazo izondlo zendalo kunye nezinto ezibalulekileyo
Irayisi eqhelekileyo emhlophe iyaxutywa. Uswele ibran kunye nentsholongwane. Iquka phantse ngokupheleleyo iicarbohydrates. Yonke enye into - zonke iiprotheni ezixabisekileyo kunye nezinto ezibalulekileyo - zathathwa kunye ne-bran kunye nentsholongwane. Zombini zikhutshwa kwirayisi emhlophe eqhelekileyo kuba intsholongwane kunye nebran azigcini ixesha elide.
Amafutha aphezulu, ngokukodwa kwi-bran, avame ukuhamba ngokukhawuleza, okungokwemvelo. Ukutya okwenene akugcini kwaye ngoko kunobomi obulinganiselweyo (ubomi beshelufu). Nangona kunjalo, ishishini lokutya lanamhlanje lifuna ukutya okunokugcinwa iminyaka emininzi kangangoko kunokwenzeka ngaphandle kokonakala.
Iprotheyini yerayisi evela kwirayisi yokutya okuziinkozo
Irayisi emhlophe yenye yokutya okunjalo. Iyakuzalisa kodwa ayikuboneleli malunga nazo zonke izondlo eziyimfuneko kunye nezinto ezibalulekileyo. Irayisi egcweleyo ihluke ngokupheleleyo. Ukuba uyeka ukuba intshule uze emva koko uyibilise usebenzisa indlela ekhethekileyo, isiqulatho seproteni erayisi sikhula kakhulu.
Iprotheni yerayisi ngoku inokufumaneka kule rayisi esulungekisiweyo ngokwendalo. Ngokwahlukileyo kumalungiselelo eprotheyini aqhelekileyo, iprotheni yerayisi yendalo ayiyona iprotheni eyedwa, kodwa i-superfood yangempela, njengoko ibonelela ngezinto ezibalulekileyo, iiminerali, kunye nezinto ezilandelwayo ngobuninzi obumangalisayo ngaphezu kweprotheni ephezulu.
Iprotheni yerayisi izele zizinto ezibalulekileyo, iiminerali, kunye nezinto ezilandela umkhondo
Iprotheni yerayisi iqulethe i-beta-carotene yendalo, i-vitamin B1 (thiamine), i-vitamin B2 (i-riboflavin), i-vitamin B3 (i-niacin), i-vitamin B5 (i-pantothenic acid), i-vitamin B6 (i-pyridoxine), i-vitamin C (i-ascorbic acid), i-vitamin D, i-vitamin E, i-folic acid, i-biotin, i-choline, kunye ne-inositol. Ezi zimbini zokugqibela zikhusela, phakathi kwezinye izinto, isibindi kwaye zibandakanyeka ekulawuleni amanqanaba e-cholesterol.
Ukongezelela, iprotheni yerayisi iqulethe i-calcium yendalo, i-potassium, i-magnesium, i-phosphorus, isinyithi, i-zinc, i-manganese, ubhedu, i-iodine, kunye nezinye izinto ezilandelwayo zomgangatho we-bioavailable. Zonke ezi micronutrients zikhona ngokwemvelo kwiprotheni yerayisi, ngoko ke azizange zongezwe kuyo emva koko.
Izinto ezibalulekileyo kunye neeminerali zeprotheyini yerayisi ezikhankanyiweyo zikwimo yendalo kwaye zikwikhompawundi yendalo, oko kukuthi, zinexabiso eliphezulu lebhayoloji kwaye zikumlinganiselo ofanelekileyo omnye komnye ukuze zifunxeke ngokupheleleyo kwaye zisetyenziswe ngumzimba. - okuyimeko yeefom zokwenziwa okanye izinto ezibalulekileyo ezizimeleyo zinokuthandabuzeka.
Iprotheni yerayisi ityebile kwivithamin E
Iprotheyini yerayisi inokuchazwa ngokufanelekileyo njengomthombo ophuphumayo we-vitamin E. I-superfoods ezininzi zizityebi kwi-vitamin C okanye i-iron okanye i-chlorophyll, kodwa zimbalwa kakhulu - njengeprotheni yerayisi - ziqulethe ixabiso elikhulu le-vitamin E. Zonke iintlobo zendalo ze-vitamin E nazo zifunyenwe. kwiprotheni yerayisi.
Synthetic vitamin E iqulathe ifomu enye kuphela. Ayinantlupheko enomtsalane kunye namandla endalo evithamin E. IVithamin E ngumbutho wamapolisa okhusela umzimba. Isebenza njenge-antioxidant esebenzayo, ikhupha onke amawaka ohlaselo lwasimahla ngaphambi kokuba bonakalise iiseli zethu. Amabala obudala, isikhumba esithambileyo, kunye nokugxininiswa okungahambi kakuhle, umzekelo, kunokubonisa ukungabikho kwe-vitamin E.
Iprotheni yerayisi iphantsi kwiicarbohydrates
Nangona ingqolowa yerayisi, njengoko ikhankanywe ngasentla, inomxholo ophezulu we-carbohydrate, iprotheni yerayisi - kuxhomekeke kumxholo weprotheyini - iqulethe kuphela phakathi kwe-15 kunye ne-30 yeepesenti ze-carbohydrates. Iiprotheni zerayisi eziphantsi kakhulu kwi-carbohydrates zineeprotheyini ezifikelela kwi-80 yeepesenti kunye nobutyebi bezondlo kunye ne-micronutrients.
Iprotheyini yerayisi ke ngoko ifanelekile ngokukhethekileyo kukutya okunempilo, okufuneka ngokwemvelo ibe phantsi kwi-carbohydrates egxininisiweyo kwaye kwangaxeshanye izityebi kwiiprotheni zemifuno eziphezulu.
Iprotein yerayisi-Iprotheyini engumgubo yeembaleki, abantu abane-allergies, kunye ne-vegans
Uninzi lweeprotein powders ezithandwayo kwiimbaleki zenziwe ngeprotein ye-whey, iprotheni yengqolowa, okanye iprotheni yesoya. Zonke ezi proteni zinamandla aphezulu ngokugqithisileyo kwaye akuqhelekanga ukuba ezinye iimbaleki zingasazi ukuba yeyiphi iprotheyini abanokuyithatha ngaphandle komngcipheko wokwaliwa.
Iprotein yerayisi sisisombululo njengomgubo weprotheyini kwaye inokunyanyezelwa lula ngabagulayo. Ewe kunjalo, iprotein yerayisi isekwe kwizityalo kwaye ke ikwayenye iprotein yesoya ethandabuzekayo ye vegans. Nangona kunjalo, xa kuthengwa iprotheni yerayisi, kubalulekile ukunikela ingqalelo kumgangatho kunye nomxholo weprotheyini oyifunayo.
Ezinye iimveliso ezibhengezwe njengeprotein yerayisi zineprotheyini ye-15 kuphela, kodwa ngakumbi eyona carbohydrates ingafunwayo. Cela iprotein yerayisi eneprotein engama-65 okanye ama-80 ekhulwini kunye nebhalansi ye-amino acid elungelelene ngokugqibeleleyo ebantwini. Ukwakhiwa kwe-amino acid yeeprotheyini zerayisi ezizezona zifanelekileyo zingaphezulu kweepesenti ezingama-98 ezifanayo nezo zobisi lwebele lomntu.
Iprotheni yerayisi ayikho nje iprotheni yerayisi
Kukho iintlobo ngeentlobo zeeprotheyini zeerayisi kwimarike. Kwakhona, musa ukudibanisa irayisi yerayisi kunye neprotheni yerayisi. Ibran yerayisi yimveliso ephuma kwimveliso yerayisi ekhazimlisiweyo, oko kukuthi, ikhoba kunye neengcamba zangaphandle zeenkozo zerayisi ezingavulwanga nezingavulwanga. Le bran yerayisi idla ngokutyiswa amahashe kwaye ke ngoko ifumaneka rhoqo kwiingxowa ezingama-20-kilo ngamaxabiso afanelekileyo. Le bran yerayisi ineprotheyini engaphezulu kancinane kwe-15 ekhulwini.
Ukongeza kumxholo weprotheyini ephezulu, iprotheni yerayisi ephezulu ibonakaliswe ngezinye izinto ezininzi ezisemgangathweni. Ngokomzekelo, kukho iiprotheni zerayisi ezifumaneka kumaqondo obushushu angekho ngaphezu kwama-46 degrees. Ngale ndlela, ZONKE izinto ezibalulekileyo kunye nee-enzyme zigcinwa.
Iprotheni yerayisi kunye namawaka ayo okusetyenziswa
Ukongeza kwixabiso lesondlo eliphantse lingakholeleki, iprotheni yerayisi ekumgangatho ophezulu nayo incasa kamnandi. Uyakwazi ukuyikha ngecephe kanye ngaphandle kwesikhongozeli. Okanye unokudibanisa iprotheni yerayisi kunye ne-smoothie (eluhlaza), kwii-shakes, kwiijusi, kwiziphuzo ze-nut, okanye kwiisuphu (emva kokupheka).
Unokwenza i-yoghurt okanye i-ayisikrimu ngayo. Yongeza i-scoop kwi-cereal yakho yasekuseni, i-alkaline muesli, okanye nayiphi na idessert. Unokusebenzisa iprotheni yerayisi njengokusabalalisa. Ngoko ke kukho iindlela ezingapheliyo zokunandipha iprotheni yerayisi ukuze uvune iingenelo zayo ezintle ngendlela elula kwaye enencasa.
Iprotheyini yerayisi ayibilisi ngcono
Ngelixa unokupheka okanye ubhake iprotein yerayisi ngayo ukuba uyafuna, ngokuqondakalayo uya kuphulukana nezinye ze-micronutrients ngokwenza njalo, ngoko ke indlela ekhethwayo yokusebenzisa iprotein yerayisi kufuneka ibe xa ingatshisi.
Hlanganisa iprotheni yerayisi kunye nezinye i-superfoods
Enyanisweni, iprotheni yerayisi yenye yezona zinto zinomdla kwimithombo yokutya yendalo kunye nobuninzi bezondlo eziphezulu kakhulu. Iprotheyini yerayisi yinyani "yendlu yamandla yezondlo" eyakhula kwindalo kwaye ngoko ivela "kwi-FOOD" yokwenene.
Ukuba iprotheni yerayisi ye-superfood ngoku idibene nezinye i-superfoods ezifana ne-spirulina, i-AFA algae, i-maca, i-barley okanye ingca yengqolowa, njl., Ufumana umxube omangalisayo wezondlo kunye ne-micronutrients, zonke ezisebenzisanayo kwimpilo yakho.
