Ese imbuto z'ibihaza ni isoko nziza ya poroteyine?

Imbuto z'ibihaza by'umwimerere zirimo poroteyine zingana iki?

Imbuto z'ibihwagari by'umwimerere ni isoko y'intungamubiri, kandi poroteyine zirimo ziratangaje cyane. Ugereranyije, garama 28 z'imbuto z'ibihwagari by'umwimerere zirimo garama 7 za poroteyine. Ibi bituma ziba zimwe mu mbuto zikungahaye kuri poroteyine nyinshi, ziruta imbuto z'ibihwagari n'imbuto z'ibihwagari mu ngano ya poroteyine.

Kugira ngo tubisobanure neza, ingano imwe y'ibiryo by'amande irimo garama 6 za poroteyine, mu gihe imbuto za chia zitanga garama zigera kuri 4. Iyi poroteyine nyinshi muri iyo poroteyine nto ituma imbuto z'ibihaza ziba amahitamo meza ku bashaka kongera poroteyine barya, haba mu kongera imitsi, kugabanya ibiro, cyangwa ubuzima bwiza muri rusange.

Ni ngombwa kumenya ko ingano ya poroteyine ishobora gutandukana gato bitewe n'uburyo imbuto zitegurwa. Imbuto z'ibihaza zokejwe zishobora kugira poroteyine nyinshi gato bitewe n'ubushuhe bugabanuka mu gihe cyo kuziteka. Ariko, itandukaniro muri rusange ni rito, kandi imbuto z'ibihaza zokejwe n'izikaranze ni isoko nziza ya poroteyine.

Pifu ya poroteyine y'imbuto za umpkinifatwa nk'iyuzuye, bivuze ko ikubiyemo aside amine icyenda zose z'ingenzi umubiri wacu udashobora gukora wonyine. Ibi ni ingenzi cyane ku bakurikiza indyo ishingiye ku bimera, kuko poroteyine zuzuye z'ibimera zidakunze kuboneka.

Byongeye kandi, poroteyine iri mu mbuto z'ibihaza irashobora kugogorwa cyane, ifite agaciro ka 65%. Ibi bivuze ko igice kinini cya poroteyine ikoreshwa mu mbuto z'ibihaza ishobora gukoreshwa neza n'umubiri. Kuba umubiri ubasha kugogorwa cyane, hamwe n'imiterere y'aside amine yuzuye, bituma poroteyine y'imbuto z'ibihaza igereranywa na poroteyine zimwe na zimwe z'inyamaswa mu bijyanye n'intungamubiri.

Uretse poroteyine, imbuto z'ibihwagari zikungahaye ku zindi ntungamubiri. Ni isoko nziza ya manyeziyumu, zinc, feri, na aside fatty ya omega-3. Zirimo kandi ingano nini ya antioxydants, harimo vitamine E na carotenoids. Ubu bucucike bw'intungamubiri burushaho kongera agaciro k'imbuto z'ibihwagari nk'isoko ya poroteyine, kuko ugenda ubona inyungu nyinshi ku buzima hamwe n'ibyokurya byawe bya poroteyine.

 

Ni izihe nyungu za poroteyine y'imbuto z'ibihwagari ku barya inyama gusa n'abarya inyama gusa?

Ku bantu barya inyama gusa n’abarya inyama gusa, kubona amasoko ahagije ya poroteyine nziza rimwe na rimwe bishobora kugorana. Aha niho poroteyine y’imbuto z’ibihwagari igaragara, igatanga inyungu nyinshi ku bakurikira indyo ishingiye ku bimera.

Ubwa mbere, nk'uko byavuzwe mbere, poroteyine y'imbuto z'ibihwagari ni poroteyine yuzuye, irimo aside amine icyenda zose z'ingenzi. Ibi ni ingenzi cyane ku barya inyama n'abarya imboga gusa, kuko poroteyine nyinshi zikomoka ku bimera ziba zituzuye, zitagira aside amine imwe cyangwa nyinshi z'ingenzi. Mu gushyira imbuto z'ibihwagari mu mirire yabo, abarya ibihwagari bashobora kwemeza ko babona aside amine yuzuye batishingikirije ku bikomoka ku nyamaswa.

Icya kabiri, poroteyine y'imbuto z'ibihwagari irashobora kugogorwa cyane. Poroteyine zimwe na zimwe z'ibimera zishobora kugora umubiri gusenya no kunyunyuza, ariko poroteyine y'imbuto z'ibihwagari ifite agaciro kanini ka biyoloji, bivuze ko igice kinini cya poroteyine ikoreshwa ishobora gukoreshwa neza n'umubiri. Ibi bituma iba isoko nziza ya poroteyine ku barya inyama n'abarya inyama bakeneye kugenzura ko bahaza ibyo bakeneye bya poroteyine binyuze mu bimera gusa.

Indi nyungu ikomeye ni ingano y'ubutare mu mbuto z'ibihaza. Kubura ubutare ni ikibazo gikunze kugaragara ku bakurikira indyo zishingiye ku bimera, kuko ubutare bushingiye ku bimera (ubutare butari ubutare bwa heme) muri rusange butabasha kwinjiza neza ugereranyije n'ubutare buturuka ku nyamaswa (ubutare bwa heme). Ariko, imbuto z'ibihaza zikungahaye ku butare, bitanga hafi 23% by'ifunguro rya buri munsi risabwa mu ifunguro rya garama 1 gusa. Iyo bikoreshejwe hamwe n'ibiribwa bikungahaye kuri vitamine C, uburyo ubu butare bushobora kuzuzwa cyane.

Imbuto z'ibihwagari nazo ni isoko nziza ya zinc, indi ntungamubiri ishobora kugorana kuyibona ku rugero ruhagije ku ndyo y'abarya inyama cyangwa abarya ibimera gusa. Zinc ni ingenzi cyane mu mikorere y'ubudahangarwa bw'umubiri, gukira ibikomere, no gukora ADN. Agace ka 1 k'imbuto z'ibihwagari gatanga hafi 14% by'ifunguro rya zinc risabwa buri munsi.

Ku bantu batarya inyama gusa n’abarya inyama gusa, bahangayikishijwe n’aside irike ya omega-3, ikunze kujyana n’amavuta y’amafi, imbuto z’ibihaza zitanga ubundi buryo bukomoka ku bimera. Nubwo zidafite EPA cyangwa DHA (ubwoko bwa omega-3 ziboneka mu mafi), zikungahaye kuri ALA (aside alpha-linolenic), omega-3 ikomoka ku bimera ishobora guhinduka EPA na DHA mu mubiri.

Hanyuma, poroteyine y'imbuto z'ibihaza irakoreshwa cyane. Ishobora kuribwa mu buryo butandukanye - nk'imbuto zuzuye, ikaranze mu ifunguro, cyangwa nk'ifu ya poroteyine. Ubu buryo bworoshye butuma abarya imboga gusa n'abarya imboga gusana iyi poroteyine ifite intungamubiri mu mirire yabo mu buryo butandukanye, kuva mu gusuka imbuto zuzuye ku masalade kugeza mu gukoreshaifu ya poroteyine y'imbuto z'ibihazamu biryo biryoshye cyangwa ibiryo bitetse.

 

Ese ifu ya poroteyine y'imbuto z'ibihaza ishobora gusimbura poroteyine ya whey mu bihumyo?

Uko abantu benshi bashaka ubundi buryo bwo gusimbura poroteyine gakondo mu bimera, ikibazo cyo kumenya niba ifu ya poroteyine y’imbuto z’ibihwagari ishobora gusimbura poroteyine ya whey mu bihwagari kirimo kwiyongera. Nubwo byombi bifite akamaro kabyo, ifu ya poroteyine y’imbuto z’ibihwagari ishobora kuba ubundi buryo bwiza bwo gusimbura whey ku bantu benshi.

Ifu ya poroteyine y'imbuto z'ibihwagari ikorwa hakoreshejwe gusya imbuto z'ibihwagari ikabigira ifu nziza, bigakuraho ibinure byinshi, hanyuma hagasigara isoko ya poroteyine nyinshi. Kimwe na whey, ishobora kuvangwa byoroshye mu binyobwa bivanze, smoothies, cyangwa ibindi binyobwa, bigatuma biba amahitamo yoroshye ku bashaka kongera poroteyine mu kurya.

Ku bijyanye n'ingano ya poroteyine, ifu ya poroteyine y'imbuto z'ibihwagari isanzwe iba ifite poroteyine ingana na 60-70% by'uburemere, ibi bikaba bigereranywa n'ifu ya poroteyine nyinshi za whey. Ariko, ingano nyayo ya poroteyine ishobora gutandukana bitewe n'ubwoko, bityo ni byiza buri gihe kugenzura icyapa cy'imirire.

Imwe mu nyungu z'ingenzi zaifu ya poroteyine y'imbuto z'ibihazaKurenga Whey birakwiriye abantu bafite imirire mibi. Nta mata akoreshwa mu buryo busanzwe, bityo ikaba amahitamo meza ku bantu batihanganira lactose cyangwa bakurikiza indyo y’abarya inyama. Akenshi nta bintu bikunze gutera allergie nka soya na gluten, nubwo ari byiza kugenzura icyapa cyanditseho niba hari aho bishobora kwanduzanya.

Ku bijyanye n'imiterere ya aside amine, poroteyine y'imbuto z'ibihwagari igizwe na aside amine icyenda z'ingenzi, bigatuma iba poroteyine yuzuye nka whey. Ariko, ingano y'izi aside amine iratandukanye. Whey iboneka cyane cyane muri aside amine zigizwe n'amashami (BCAAs), cyane cyane leucine, izwiho kugira uruhare mu kubaka imitsi. Nubwo poroteyine y'imbuto z'ibihwagari ibonekamo BCAA, ingano muri rusange iba iri hasi ugereranyije na whey.

Nubwo bimeze bityo, poroteyine y'imbuto z'ibihwagari irakomeye mu bindi bice. Ikungahaye kuri arginine, aside amine igira uruhare runini mu gukora nitrike oxide, ishobora kunoza urujya n'uruza rw'amaraso no kongera ubushobozi bwo gukora imyitozo ngororamubiri. Ifite kandi tryptophan nyinshi, ikaba ari ingenzi mu gukora serotonin kandi ishobora gufasha mu kugabanya ibitotsi no kugabanya amarangamutima.

Ku bijyanye no koroshya igogorwa, poroteyine ya whey ikunze gufatwa nk'urugero rwa zahabu, ifite agaciro kanini cyane mu buzima. Nubwo poroteyine y'imbuto z'ibihwagari nayo ishobora kuroroka cyane, ishobora kudashororoka vuba nka whey. Uku kugabanuka k'umuvuduko w'igogorwa bishobora kugirira akamaro bamwe, bikaba byatuma habaho kurekura aside amine mu buryo burambye.

Ku bijyanye n'uburyohe n'imiterere, poroteyine y'imbuto z'ibihaza ifite uburyohe bworoheje kandi bungana n'imbuto nyinshi, abenshi babona ko ari nziza. Ikunda kuvanga neza mu bihaza, nubwo ishobora kudashonga burundu nk'uko poroteyine zimwe na zimwe za whey zibigenza. Hari abantu basanga yongera ubunini bwiza ku bihaza byabo.

Amaherezo, nibaifu ya poroteyine y'imbuto z'ibihazaIshobora gusimbura whey mu misemburo yawe bitewe n'ibyo ukeneye n'ibyo ukunda. Niba ushaka isoko ya poroteyine ishingiye ku bimera kandi idafite allergie ifite aside amine yuzuye, ifu ya poroteyine y'imbuto z'ibihwagari ni amahitamo meza cyane. Nubwo ishobora kudahura na whey mu bijyanye n'ingano ya leucine cyangwa kwinjizwa vuba, itanga izindi nyungu nyinshi zituma iba amahitamo meza.

Mu gusoza, imbuto z'ibihaza ni isoko nziza cyane ya poroteyine, itanga aside amine yuzuye, igogora ryinshi, ndetse n'intungamubiri nyinshi. Byaba bikoreshejwe nk'imbuto zose cyangwa mu buryo bw'ifu, bitanga poroteyine ishingiye ku bimera ijyanye n'ibyo ukeneye mu mirire itandukanye. Kimwe no guhindura indyo iyo ari yo yose, ni byiza kugisha inama inzobere mu by'ubuzima cyangwa inzobere mu mirire kugira ngo umenye neza ko poroteyine urya ijyanye n'intego zawe bwite ku buzima n'ibyo ukeneye.

Amareferensi:

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