John Myers
Iphrotheni yelayisi iphrotheni yemifino kuphela evela ohlamvu lonke lwerayisi. Uma ucabanga ngerayisi, ungase ucabange ngama-carbohydrate, kodwa futhi iqukethe amaprotheni kanye nephrotheni ephezulu kakhulu ngaleso sikhathi. Ukuhluma okungokwemvelo kanye nezinqubo zokuvutshelwa kwandisa amaprotheni okusanhlamvu kwerayisi futhi ngale ndlela kwakha amaprotheni agxile kakhulu: iphrotheni yerayisi. I-Rice protein powder ilungele ukwakha imisipha, inambitheka kahle, futhi inikeza ingcebo yezinto ezibalulekile.
Amaprotheni elayisi, ayigugu futhi ngesikhathi esifanayo amaprotheni amnandi powder
Phakathi kwakho konke ukudla okuyi-superfood* okutholakala namuhla, okunye manje kwaziwa kakhulu, njenge-microalgae spirulina, i-AFA algae, i-lupine, i-wheatgrass, i-ginseng, noma i-South America power tuber maca.
Ezinye, ngakolunye uhlangothi, azivamile kangako, ngisho noma zinomsoco ngendlela ephawulekayo. Enye yalezi superfoods ezaziwa kancane yi-rice protein. Ukuza ngesimo se-rice amaprotheni powder, akugcini nje ngokudla okunomsoco kakhulu kodwa futhi kumnandi kakhulu.
Amaprotheni elayisi anephrofayili ye-amino acid ecishe iphelele. Amanani ama-amino acid amathathu e-branched-chain (BCAA), abaluleke kakhulu ekwakheni imisipha, aphakeme kakhulu. Endabeni ye-isoleucine ne-valine, aphezulu ngisho namaprotheni elayisi kunamaphrotheni e-whey angu-100% avamile, kuyilapho okuqukethwe kwe-leucine yephrotheni yerayisi kuphansi kancane. Kodwa ngokunembile le phrofayili ye-amino acid, ehlukile kumaprotheni elayisi, ihambisana kakhulu nezidingo zomuntu.
Kodwa ikuphi emhlabeni amaprotheni elayisi okusanhlamvu kwerayisi? Ilayisi laziwa ukuthi liqukethe cishe amaphesenti angama-80 ama-carbohydrate kanye namaprotheni angaphansi kwamaphesenti ayi-7. Ngakho-ke uthola kanjani iphrotheni yerayisi enedosi ephezulu enokuqukethwe kwamaprotheni angama-50 noma ngisho namaphesenti angama-80?
I-Superfoods: Ukudla okucebile ikakhulukazi ngemisoco kanye nezinto ezibalulekile
Umsuka wamaprotheni elayisi
Uhlamvu lwerayisi luqukethe izingxenye ezintathu. Ingxenye enkulu kunazo zonke yilokho okubizwa ngokuthi izicubu ezinomsoco. Iqukethe ikakhulukazi ama-carbohydrate. Lesi zicubu sinika irayisi ama-calorie alo kanye nesithombo amandla okumila.
Igciwane lelayisi noma i-embryo ingxenye yesibili yezinhlamvu zelayisi. Kulokhu, isitshalo esincane sikhula lapho imbewu ihluma. Ingxenye yesithathu iqukethe izingqimba zangaphandle zokusanhlamvu futhi iyingxenye ethakazelisa ngempela kithi: i-rice bran ne-rice protein yayo.
Imisoco ebalulekile yezinhlamvu zelayisi itholakala kubran yerayisi kanye negciwane: Lapha sithola inqwaba yamaminerali, amavithamini, amafutha emifino enempilo, namaprotheni. Ngakho-ke i-bran "isitolo sezakhi" zokusanhlamvu zerayisi.
Yilapho kunikezwa khona imisoco ebaluleke kakhulu kanye nama-micronutrients, isitshalo serayisi sesikhathi esizayo esidinga ukugcina isimiso somzimba sokuzivikela ezifweni, sikwazi ukuhlinzeka ngezimpande zayo kanye nesimiso sokujikeleza kwegazi, kanye nokwenza eminye imisebenzi ebalulekile ye-metabolic yesitshalo.
Irayisi elimhlophe alinazo izakhamzimba ezingokwemvelo nezinto ezibalulekile
Irayisi elimhlophe elivamile liyagoqwa. Akanayo i-bran negciwane. Kuqukethe cishe ngokuphelele ama-carbohydrate. Konke okunye - wonke amaprotheni abalulekile nezinto ezibalulekile - kwathathwa ne-bran kanye negciwane. Kokubili kuhoxiswa elayisi elimhlophe elivamile ngoba igciwane kanye ne-bran akugcini isikhathi eside.
Amafutha ekhwalithi ephezulu, ikakhulukazi ku-bran, avame ukuhamba ngokushesha, okuyinto engokwemvelo. Ukudla kwangempela akulondolozwa ngakho-ke kunesikhathi sokuphila esilinganiselwe (impilo yeshelufu). Nokho, imboni yesimanje yokudla idinga ukudla okungagcinwa iminyaka eminingi ngangokunokwenzeka ngaphandle kokonakala.
I-protein yelayisi evela ku-whole-grain rice
Ilayisi elimhlophe lingenye yokudla okunjalo. Kuyakugcwalisa kodwa akukunikezeli cishe zonke izakhamzimba ezidingekayo nezinto ezibalulekile. Irayisi le-whole-grain lihluke ngokuphelele. Uma uliyeka liqhume bese ulibilisa usebenzisa indlela ekhethekile, amaprotheni erayisi akhula kakhulu.
Iphrotheni elayisi manje ingatholakala kuleli rayisi elicwengisiswe ngokwemvelo. Ngokuphambene namalungiselelo amaprotheni avamile, iphrotheni yerayisi yemvelo ayiyona iphrotheni eyedwa, kodwa i-superfood yangempela, njengoba iphinde inikeze izinto ezibalulekile, amaminerali, kanye nezakhi zokulandelela ngamanani amangalisayo ngaphezu kwamaprotheni aphezulu kakhulu.
Amaprotheni elayisi agcwele izinto ezibalulekile, amaminerali, nezici zokulandelela
Amaprotheni elayisi aqukethe i-beta-carotene yemvelo, uvithamini B1 (thiamine), uvithamini B2 (riboflavin), uvithamini B3 (niacin), uvithamini B5 (i-pantothenic acid), uvithamini B6 (pyridoxine), uvithamini C (ascorbic acid), uvithamini D, uvithamini. E, i-folic acid, i-biotin, i-choline, ne-inositol. Lezi ezimbili zokugcina zivikela, phakathi kwezinye izinto, isibindi futhi zibandakanyeka ekulawulweni kwamazinga e-cholesterol.
Ngaphezu kwalokho, i-protein yerayisi iqukethe i-calcium yemvelo, i-potassium, i-magnesium, i-phosphorus, i-iron, i-zinc, i-manganese, ithusi, i-iodine, nezinye izakhi zokulandelela zekhwalithi ye-bioavailable. Wonke la ma-micronutrients akhona ngokwemvelo kumaprotheni elayisi, ngakho awazange afakwe kuwo kamuva.
Izinto ezibalulekile namaminerali ephrotheni yerayisi okukhulunywa ngayo asesimweni semvelo futhi ahlanganiswe nemvelo, okungukuthi anenani eliphakeme lezinto eziphilayo futhi asezingeni elifanele elinye kwelinye ukuze amunceke futhi asetshenziswe umzimba ngokugcwele. - okuyisimo samafomu okwenziwa noma izinto ezibalulekile ezingasodwa zingatshazwa.
Amaprotheni elayisi anothile nge-vitamin E
Amaprotheni elayisi angachazwa ngokufanelekile njengomthombo ochichimayo kavithamini E. Izinhlobo eziningi zokudla okunomsoco zicebile ngovithamini C noma i-iron noma i-chlorophyll, kodwa ambalwa kakhulu - njengamaprotheni elayisi - aqukethe inani elikhulu likavithamini E. Zonke izinhlobo zemvelo zikavithamini E ziyatholakala. kumaprotheni elayisi.
I-synthetic vitamin E iqukethe uhlobo olulodwa kuphela. Awunakho ukuhlukahluka okuthakazelisayo namandla kavithamini E wemvelo. Uvithamini E uyibutho lamaphoyisa elivikela umzimba. Isebenza njenge-antioxidant esebenza kahle kakhulu, isusa zonke izinkulungwane zokuhlaselwa kwama-radical mahhala ngaphambi kokuba kulimaze amaseli ethu. Amabala obudala, isikhumba esithambile, kanye nokungagxili kahle kwengqondo, isibonelo, kungabonisa ukuntula uvithamini E.
Amaprotheni elayisi ane-carbohydrate ephansi
Nakuba okusanhlamvu zerayisi, njengoba kushiwo ngenhla, kunokuqukethwe okuphezulu kwama-carbohydrate, amaprotheni elayisi - kuye ngokuthi okuqukethwe kwamaprotheni - aqukethe kuphela phakathi kwamaphesenti angu-15 kuya kwangu-30 ama-carbohydrates. Amaprotheni elayisi ane-carbohydrate ephansi ikakhulukazi aqukethe amaprotheni afika kumaphesenti angu-80 kanye nengcebo yemisoco nama-micronutrients.
Ngakho-ke amaprotheni elayisi afaneleka ngokukhethekile ekudleni okunempilo, okufanele ngokwemvelo abe nama-carbohydrate agxilile futhi ngesikhathi esifanayo anothe ngamaphrotheni emifino ekhwalithi ephezulu.
I-Rice protein - I-protein powder yabasubathi, abaphethwe yi-allergies, nama-vegans
Izimpushana zamaphrotheni eziningi ezithandwa abasubathi zenziwa ngamaprotheni amawhey, amaprotheni kakolweni, noma amaprotheni e-soy. Wonke lawa maphrotheni anamandla okungezwani nomzimba aphezulu ngendlela engavamile futhi akuvamile ukuthi abanye abasubathi bangabe besazi ukuthi iyiphi iphrotheni abangayithatha ngaphandle kwengozi yokungezwani komzimba nezinto ezithile.
Iphrotheni yelayisi iyikhambi njenge-protein powder futhi ingabekezelelwa kalula ngabaphethwe yi-allergies. Yiqiniso, amaprotheni elayisi asekelwe ezitshalweni kuphela ngakho-ke futhi ingenye yeprotheni ye-soy engabazekayo yama-vegans. Nokho, lapho uthenga amaprotheni elayisi, kubalulekile ukunaka izinga kanye nokuqukethwe amaprotheni oyifunayo.
Eminye imikhiqizo ebizwa ngokuthi amaprotheni elayisi iqukethe kuphela amaphesenti angu-15 amaprotheni, kodwa ikakhulukazi ama-carbohydrate angafuneki kakhulu. Cela amaprotheni elayisi aneprotheyini engamaphesenti angu-65 noma 80 kanye nebhalansi ye-amino acid elingana ngokuphelele kubantu. Ukwakheka kwe-amino acid yamaprotheni elayisi alungile kungaphezu kwamaphesenti angama-98 afana nobisi lwebele lomuntu.
Amaprotheni elayisi awawona nje amaprotheni elayisi
Kunemikhiqizo ehlukahlukene yamaprotheni elayisi emakethe. Futhi, ungaphambanisi i-rice bran ne-rice protein. I-rice bran iwumkhiqizo wokukhiqizwa kwerayisi elipholishiwe, okungukuthi nje ikhoba nezingqimba zangaphandle zohlamvu lwerayisi olungakakhishelwa futhi olungavutshiwe. Le bran yerayisi ivame ukuphakelwa amahhashi futhi ngakho-ke ivame ukutholakala ngamasaka angama-20-kilo ngamanani afanelekile. Le bran yerayisi inamaprotheni angaphezu kwamaphesenti ayi-15.
Ngaphezu kokuqukethwe kwayo okuphezulu kwamaprotheni, iphrotheni yerayisi yekhwalithi ephezulu ibonakala ngezinye izici eziningi zekhwalithi. Ngokwesibonelo, kunamaprotheni elayisi atholakala emazingeni okushisa angeqi ku-46 degrees. Ngale ndlela, ZONKE izinto ezibalulekile nama-enzyme ayagcinwa.
Amaprotheni elayisi kanye nezinkulungwane zawo zokusetshenziswa
Ngaphezu komsoco ocishe ungakholeki, iphrotheni yerayisi yekhwalithi ephezulu nayo inambitheka kamnandi. Ungakwazi ukuyikhafula ngokoqobo esitsheni. Noma ungaxuba amaprotheni elayisi ne-smoothie (eluhlaza), ekuxubeni, kumajusi, eziphuzweni zamantongomane, noma esobho (ngemuva kokupheka).
Ungakwazi ukucwenga iyogathi noma u-ayisikhilimu ngayo. Engeza i-scoop ku-cereal yakho yasekuseni, i-alkaline muesli, nanoma iyiphi i-dessert. Ungasebenzisa ngisho namaprotheni elayisi njengokusabalalisa. Ngakho kunezindlela ezingapheli zokujabulela amaprotheni elayisi ukuze uthole izinzuzo zayo ezinhle ngendlela elula nemnandi.
Ilayisi amaprotheni kungcono hhayi ubilise
Nakuba ungase upheke noma ubhake iphrotheni yerayisi ngayo uma uthanda, ngokuqondakalayo ubuyolahlekelwa ezinye zezakhi zomzimba ngokwenza kanjalo, ngakho indlela ekhethwayo yokusebenzisa iphrotheni yerayisi kufanele kube lapho lingashiswanga.
Hlanganisa amaprotheni elayisi nezinye i-superfoods
Eqinisweni, amaprotheni elayisi angenye yemithombo yokudla yemvelo ehlaba umxhwele kakhulu enomthamo omkhulu wezakhi. Iphrotheni yelayisi "iyindlu yamandla yezakhi" yangempela eyakhula emvelweni ngakho-ke itholakala KUDLA "lwangempela".
Uma iphrotheni yerayisi ye-superfood manje isihlangene nezinye i-superfoods ezifana ne-spirulina, i-AFA algae, i-maca, ibhali noma utshani obukolweni, njll., uthola ingxube emangalisayo yezakhi kanye nama-micronutrients, konke okusebenzisana nempilo yakho.
