Imbuto z'igihaza ni isoko nziza ya poroteyine?

Nigute poroteyine iri mu mbuto za kama?

Imbuto ya kano kama ni imbaraga zimirire, kandi ibirimo bya poroteyine birashimishije cyane. Ugereranije, 1-ounce (28-gramu) Gutanga imbuto mbisi, imbuto zidasanzwe zirimo garama 7 za poroteyine. Ibi bituma iba imwe mu mbuto zikize cyane zihari, zirenga imbuto zizuba na flaxseeds mubikubiyemo.

Kugirango ubishyire mubitekerezo, ingano imwe yo gutanga ya almonds irimo garama zigera kuri 6 ya poroteyine, mugihe imbuto ya chia itanga garama 4. Iyi proteyine ndende muri make yo gukorera gato ituma imbuto yibihaha amahitamo meza kubashaka gufata poroteyine, haba mukubaka imitsi, gucunga ibiro, cyangwa ubuzima rusange.

Birakwiye ko tumenya ko ibirimo bya poroteyine bishobora gutandukana gato ukurikije uburyo imbuto zateguwe. Imbuto zikaranze zitetse zirashobora kugira proteine ​​yo hejuru gato kubera gutakaza ubushuhe mugihe cyo gukara. Ariko, itandukaniro muri rusange riri ntoya, kandi imbuto mbisi kandi zikaranze ibirungo bya kano ninkomoko yindabyo nziza.

Pifu ya poroteyineifatwa nkizungubuwe, bivuze ko irimo aside icyenda ya Amine ko imibiri yacu idashobora kubyara wenyine. Ibi bifite agaciro cyane kubakurikira indyo ishingiye ku gihingwa, nkibihingwa byuzuye byingoma bifite ishingiro.

Byongeye kandi, poroteyine mu mbuto z'impanga ziragomeka cyane, hamwe n'agaciro ka biologiya ka 65%. Ibi bivuze ko igice gikomeye cya poroteyine cyakoreshejwe imbuto yibihaha zirashobora gukoreshwa neza numubiri. Gufata byinshi, bihujwe numwirondoro wuzuye aside acide, bituma poroteyiki yimbuto yagereranijwe na poroteyisi zimwe na zimwe zinyamaswa mubijyanye nagaciro k'imirire.

Usibye poroteyine, imbuto y'ibihaza kama zikungahaye ku zindi ntungamubiri. Ni isoko nziza ya Magnesium, Zinc, Icyuma, na Omega-3 Ibinure. Barimo kandi umubare munini w'antihanga, harimo na Vitamine e na Carotenoide. Ubucucike bwintungamubiri bwongera agaciro k'imbuto y'ibihaza nk'isoko ya poroteine, uko utera inyungu z'ubuzima hamwe na poroteyine yawe.

 

Ni izihe nyungu z'imbuto z'igihaza ku bimera n'ibikomoka ku bimera?

Ku vegans n'ababikomoka ku bimera, kubona amasoko ahagije ya poroteyine yo mu rwego rwo hejuru irashobora rimwe na rimwe kuba ingorabahizi. Aha niho poroteyiki igiterane cya poroteki irabagirana, itanga inyungu nyinshi kubakurikira indyo ishingiye ku gihingwa.

Ubwa mbere, nkuko byavuzwe haruguru, poroteyine igihingwa ni poroteyine yuzuye, irimo aside icyenda ya Amine. Ibi bifite agaciro cyane ku vegatane n'ibikomoka ku bimera, nk'inkomoko nyinshi zishingiye ku bihingwa zihingwa zituzuye, zidafite acide imwe cyangwa nyinshi Amine. Mugushira imbuto y'ibihaha mumirire yabo, abarya ibihingwa barashobora kwemeza ko babona umwirondoro mwiza wa aside acide udashingiye kubicuruzwa byinyamaswa.

Icya kabiri, poroteyiri igifumpera irasanini cyane. Poroteyine zimwe ziterwa zirashobora kugorana kumubiri gusenyuka no gukuramo imbuto nini, ariko poroteyiri nini ifite agaciro ka ibinyabuzima, bivuze igice kinini cya poroteyine yakoreshejwe neza numubiri. Ibi bituma isoko nziza ya poroine kubikomoka ku bimera n'ibikomoka ku bimera bigomba kwemeza ko bahura n'ibikenewe bya poroteyine binyuze mu masoko yonyine.

Izindi nyungu zingenzi ni ibintu by'icyuma mu mbuto z'igihaza. Kubura kwicyuma ni impungenge rusange kubikurikira indyo ishingiye ku bihingwa, nk'icyuma gishingiye ku gihingwa (kutari heme) mu buryo bworoshye kuruta icyuma gikomoka ku matungo (Heme Icyuma). Ariko, imbuto yibihaha zikungahaye kuri fer, zitanga abantu bagera kuri 23% basabwa buri munsi mugihe cya 1-gikora. Iyo urya hamwe nibiryo bya vitamine C - bikungahaye kuri iyi cyuma birashobora kongera imbaraga.

Imbuto z'ibihaza nazo ni isoko nziza ya zinc, indi ntungamubiri zishobora kuba ingorabahizi zirashobora kubona mu bwinshi mu buryo buhagije cyangwa indyo y'ibikomoka ku bimera. Zinc ni ngombwa kugirango imikorere idakingiwe, gukiza, na synthesis ya ADN. 1-ounce itanga imbuto za pampkin itanga 14% ya buri munsi isabwa ya zinc.

Ku vegans n'ababikomokaho bacide ya Omega-3, mubisanzwe bifitanye isano na peteroli y'amafi, imbuto y'ibihaza itanga ubundi buryo bushingiye ku gihingwa. Mugihe badafite EPA cyangwa DHA (uburyo bwa Omega-3s buboneka mumafi), bakize acide alpha-limole

Ubwanyuma, poroteyiri igikarabironga ni uguhuza bidasanzwe. Irashobora kuribwa muburyo butandukanye - nk'imbuto zose, duhurira mu ifunguro, cyangwa nk'ifu ya poroteyine. Ubu buryo bworoshye bworohereza ibikomoka ku bimera n'ibikomoka ku bimera kwinjizamo iyi nkomoko intungamubiri mu mirire yabo muburyo bwinshi, kuva kuminjagira imbuto zose kuri salade yo gukoreshaifu ya poroteyikiahantu cyangwa ibicuruzwa bitetse.

 

Ifu ya Proterien irashobora guswera poroteri yiziga muri poroteyine muri Shake?

Nkuko abantu benshi bashaka ubundi buryo bushingiye ku gihingwa kugeza aho ifu ya poroteyiki ishobora gusimbuza poroteyine y'ibiziga muri Shake iragenda ikomera. Mugihe bombi bafite inyungu zabo zidasanzwe, ifu ya poroteyiki igifumpeke irashobora rwose kuba ingirakamaro kubanyamuziga kubantu benshi.

Ifu ya poroteyine ifu ikozwe nimbuto zikubita igifunyi mu ifu nziza, ukureho ibintu byinshi byabyibushye, hanyuma uve mu isoko ya proteine ​​yibanda. Kimwe ninjangwe, irashobora kuvangwa byoroshye muburyo bwo kunyeganyega, gutunganya, cyangwa ibindi binyobwa, bituma bituma abashaka kubona icyo bafata poroteyine.

Ukurikije ibirimo bya proteine, ifu ya poroterin porowkin isanzwe irimo poroteyine igera kuri 60-70% kuburemere, bugereranywa nabahatsi byinshi bya porotey. Ariko, ibirimo bya proteyine nyayo birashobora gutandukana hagati yirabi, niko bimeze neza kugirango urebe ikirango cyimirire.

Kimwe mubyiza nyamukuru byaifu ya poroteyikihejuru yiziga nicyo gikwiye kubakoresheje imirire. Nubusanzwe amata-yubusa, bikaba uburyo bwiza kubantu bafite aho bahanganirana cyangwa bakurikiza indyo ya vegan. Birasanzwe kandi nta kigo gisanzwe nka soya na gluten, nubwo burigihe nibyiza kugenzura ikirango gishobora kwambuka.

Iyo bigeze kuri Adino Umwirondoro wa Adino, poroteyiri igihimbano arimo aside icyenda ya amine, ikabigira poroteyine yuzuye nkinjangwe. Ariko, igipimo cya acide amine kiratandukanye. Ingano ni mwinshi cyane mu muyoboro-wungirije acide (Bcaas), cyane cyane leucine, zizwiho imitungo yo kubaka imitsi. Mugihe poroteyiri igihingwa zirimo Bcaas, muri rusange ni munsi kurenza mu nkingi.

Ibyo byavuzwe, poroteyiki igifunyi extels mubindi bice. Ni abakire muri Arginine, aside amino igira uruhare runini mu musaruro wa Nitric oxide, ishobora guteza imbere imiteko yamaraso no kuzamura imikorere ishobora kuzamura imikorere. Ni hejuru kandi muri Tryptophan, ari ngombwa kuri Serotonine umusaruro kandi ushobora gufasha mu mabwiriza yo gusinzira no ku mutima.

Kubijyanye no gutekesha, poroteyine yinguni ifatwa nkibisanzwe bya zahabu, hamwe n'agaciro keza cyane. Mugihe poroteyiri igikarani na no gukora cyane, ntishobora kwinjizwa cyane nkikingo. Uru rugero rwihuta rushobora kuba ingirakamaro kubantu bamwe, dushobora gutanga byinshi kurekurwa na Acide Acide.

Ku bijyanye nuburyohe nuburyo bwo gutunganya, poroteyiri igihaza ifite uburyo bworoheje, bwito bwantu benshi basanga bishimishije. Ikunda kuvanga neza muri kunyeganyega, nubwo bidashobora gushonga rwose nkibikoresho bimwe byibiryo. Abantu bamwe basanga yongeraho ubunini bwiza.

Amaherezo, nibaifu ya poroteyikiIrashobora gusimbuza ibiziga mugice cyawe biterwa nibyo umuntu akeneye hamwe nibyo ukunda. Niba ushakisha isoko ishingiye ku gihingwa, allergen-allergen hamwe na aside yuzuye acide, ifu ya poroterin poroteyin ni amahitamo meza. Mugihe bidashobora guhuza ibifunibinyo mubijyanye nibikubiyemo cyangwa kwihuta byihuse, itanga izindi nyungu zituma ikwiye ubundi buryo bukwiye.

Mu gusoza, imbuto yibihaha ni isoko nziza ya poroteyine, itanga umwirondoro wuzuye wa aside acide, distsid, hamwe no gutekerezwa cyane, hamwe nintungamubiri ziyongera. Haba urya imbuto zose cyangwa muburyo bw'ifu, batanga uburyo bwa poroteyine busanzwe, bwibihingwa bibereye ibikenewe bitandukanye. Nkibifite impinduka zose zimirire, burigihe nibyiza kugisha inama yumwuga wubuvuzi cyangwa wanditswe kugirango umenye neza ko intego zawe zihuza intego zubuzima.

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