Imbewu yethanga, eyaziwa nangokuthi amaPepitas, bebelokhu bethola ukuthandwa njenge-snack enomsoco kanye nesithako eminyakeni yamuva. Abantu abaningi baphendukela kulezi zinhlamvu ezincane, eziluhlaza hhayi ukunambitheka kwabo okumnandi okumnandi, kodwa futhi nephrofayili yabo yokudla okuhlaba umxhwele. Eminye yemibuzo ebalulekile evame ukuba kuphakame ukuthi ngabe imbewu yethanga ingumthombo omuhle wamaprotheni. Impendulo inguyeye u-Yebo! Imbewu yethanga empeleni ingumthombo omuhle kakhulu wamaprotheni asuselwa kwizitshalo, okwenzayoI-Pumpkin Sear Protein Powder Isengezo esibalulekile kunoma yikuphi ukudla, ikakhulukazi kulabo abafuna ukukhulisa ukuthathwa kwamaprotheni ayo yonke imithombo yokudla.
Malini amaprotheni embewu yethanga le-organic?
Imbewu yethanga le-organic iyindawo yokudla okunempilo, futhi okuqukethwe kwawo amaprotheni kuyamangaza kakhulu. Ngokwesilinganiso, i-1-ounce (28-gram) esebenza ngembewu eluhlaza, ye-organic ithanga iqukethe amagremu angu-7 amaprotheni. Lokhu kubenza babe munye wembewu ecebile kakhulu ecebile enothile, edlula ngisho nezinhlamvu ze-sunflower kanye nama-flaxseeds kokuqukethwe kwamaprotheni.
Ukubeka lokhu kubona, usayizi ofanayo wama-alimondi uqukethe amagremu angu-6 amaprotheni, kanti imbewu ye-chia ihlinzeka ngamagremu ama-4 azungeze ama-4. Lokhu okuqukethwe okuphezulu kwamaprotheni ku-servin encane kangaka kwenza ukuthi i-Pumpkin imbewu ibe ukukhetha okuhle kakhulu kulabo abafuna ukukhulisa ukudla kwabo, kungaba ukwakhiwa kwemisipha, ukuphathwa kwesisindo, noma impilo ejwayelekile.
Kuhle ukuqaphela ukuthi okuqukethwe kwamaprotheni kungahluka kancane ngokuya ngokuthi imbewu ilungiselelwe kanjani. Imbewu yethanga ebilisiwe ingaba ne-protein ephakeme ephakeme ngenxa yokulahleka komswakama ngesikhathi senqubo yokunyathela. Kodwa-ke, umehluko ngokuvamile uphansi, futhi zombili izimbewu zethanga le-organic nelizonyayo ziyimithombo emihle yamaprotheni.
PI-Umpkin imbewu ye-powderkubhekwa njengephelele, okusho ukuthi iqukethe wonke ama-amino acid ama-amino izidumbu zethu ezingakwazi ukukhiqiza zodwa. Lokhu kubalulekile ikakhulukazi kulawo athola ukudla okususelwa kwizitshalo, njengoba amaprotheni ezitshalo aphelele aqabukela.
Ngaphezu kwalokho, amaprotheni ngembewu yethanga ayagaya kakhulu, ngenani lemvelo elingama-65%. Lokhu kusho ukuthi ingxenye ebalulekile yamaprotheni adliwe ngembewu yethanga ingasetshenziswa ngempumelelo ngumzimba. Ukugayeka okuphezulu, okuhlanganiswe nephrofayili ephelele ye-Amino Acid, kwenza amaprotheni embewu ethanga aqhathanise namaprotheni ezilwane maqondana nenani lokudla okunempilo.
Ngaphezu kwamaprotheni, imbewu yethanga le-organic inothile kwezinye izakhi. Bangumthombo omuhle kakhulu we-magnesium, i-zinc, iron, ne-omega-3 fatty acids. Ziqukethe namanani abalulekile ama-antioxidants, kufaka phakathi amavithamini e nama-carotenoids. Lokhu kuncipha kwezakhi zomzimba kuthuthukisa inani lembewu yethanga njengomthombo wamaprotheni, njengoba uthola izinzuzo eziningi zezempilo kanye nokudla kwakho kwamaprotheni.
Yiziphi izinzuzo ze-Pumpkin imbewu yamaprotheni ama-vegans kanye nemifino?
Kuma-vegans kanye nemifino, ukuthola imithombo eyanele yamaprotheni asezingeni eliphakeme kwesinye isikhathi kungaba inselele. Yilapho amaprotheni embewu ethanga akhanya khona, enikeza izinzuzo eziningi kulawo athola ukudla okususelwa kwizitshalo.
Okokuqala, njengoba kushiwo ngaphambili, amaprotheni wembewu yethanga yiprotheni ephelele, equkethe wonke ama-amino acid ama-amino. Lokhu kubalulekile ikakhulukazi kuma-vegans kanye nemifino, njengoba imithombo eminingi yamaprotheni asuselwa kwizitshalo aphelele, entula i-amino acid eyodwa noma ngaphezulu. Ngokufaka imbewu yethanga ekudleni kwabo, abadli abasuselwa ekufuyweni kwezitshalo bangaqinisekisa ukuthi bathola iphrofayili ye-amino acid ezungezwe kahle ngaphandle kokuncika emikhiqizweni yezilwane.
Okwesibili, amaprotheni embewu yethanga agaya kakhulu. Amanye amaprotheni wesitshalo angaba nzima ukuthi umzimba uphule futhi uwamukele, kepha amaprotheni amambewu ethanga anenani elikhulu le-biological, okusho ukuthi ingxenye enkulu yamaprotheni asetshenzisiwe ngempumelelo umzimba. Lokhu kwenza kube ngumthombo wamaprotheni ofanele wama-vegans kanye nemifino edinga ukuqinisekisa ukuthi bahlangabezana nezidingo zabo zamaprotheni ngemithombo yezitshalo eyedwa.
Enye inzuzo ebalulekile okuqukethwe kwensimbi ngembewu yethanga. Ukushoda kwe-Iron kuyinto evame ukukhathalela kwalawo athola ukudla okususelwa kwizitshalo, njengensimbi esekwe kwisitshalo (i-iron engeyona ye-heme) ngokuvamile kungena kalula kunensimbi emithonjeni yezilwane (i-heme yensimbi). Kodwa-ke, imbewu yethanga inothile nge-iron, ihlinzeka nge-23% yokuthambisa nsuku zonke ekusebenzeni okungu-1 kuphela. Lapho kudliwe eceleni kokudla kwamavithamini C-rich, ukumuncwa kwale nsimbi kungathuthukiswa futhi.
Imbewu yethanga nayo ingumthombo omuhle kakhulu we-zinc, elinye izakhi ezingaba inselelo ukuthola inani elanele ekudleni kwe-vegan noma imifino. I-zinc ibalulekile ekuvikelweni komzimba, ukuphulukiswa ngamanxeba, nokuhlanganiswa kwe-DNA. Imbewu e-1-ounce yethanga lethanga ihlinzeka cishe nge-14% yokuphuza nsuku zonke i-zinc.
Kuma-vegans kanye nemifino ekhathazekile ngama-omega-3 fatty acids, ngokuvamile ahlotshaniswa namafutha enhlanzi, imbewu yethanga inikeza enye indlela esekwe kwizitshalo. Ngenkathi benganayo i-EPA noma i-DHA (izinhlobo ze-Omega-3s ezitholakala ezinhlanzi), bacebile e-Ala (Alpha-Lilolenic acid), i-Omega esekelwe kwisitshalo-3 engaguqulwa e-EPA ne-DHA emzimbeni.
Okokugcina, amaprotheni wembewu ethanga kuyahlukahluka ngendlela emangalisayo. Ingadliwa ngezindlela ezahlukahlukene - njengembewu yonke, ibheke ekudleni, noma njenge-powder powder. Lokhu kuguqulwa kwenza kube lula kuma-vegans kanye nemifino ukufaka lo mthombo weprotheni okunempilo ekudleni kwawo ngezindlela eziningi, kusuka ekufafeni imbewu ephelele kumasaladiI-Pumpkin Sear Protein Powderezindaweni ezithambile noma ezibhakiwe.
Ingabe ithanga lembewu yembewu i-powder powder esikhundleni sokuzamazama?
Njengoba abantu abaningi bafuna ezinye izindlela ezisuselwa kwimithombo yendabuko emithonjeni yendabuko ye-protein, umbuzo wokuthi ngabe ithanga lembewu amaprotheni angangena esikhundleni samaprotheni we-Whey kuma-shokes aya ngokuya evamile. Ngenkathi zombili zinezinzuzo zazo ezihlukile, i-Pumpkin imbewu ye-powder eyi-powder ngempela ingaba ngenye indlela esebenzayo ku-Whey kubantu abaningi.
I-PUMPKIN imbewu protein powder yenziwa ngokugaya imbewu yethanga ibe yimpuphu enhle, isuse iningi lokuqukethwe kwamafutha, futhi ishiye umthombo wamaprotheni ohlanganisiwe. Njengo-Whey, kungahlanganiswa kalula kube ama-shus, ama-smoothie, noma ezinye iziphuzo, okwenza kube inketho elula yalabo abafuna ukukhulisa ukudla kwabo kwamaprotheni.
Ngokuya kokuqukethwe kwamaprotheni, i-Pumpkin yembewu ye-powder ngokuvamile iqukethe amaprotheni angama-60-70% ngesisindo, aqhathaniswa nama-powders amaningi we-Whey Protein. Kodwa-ke, okuqukethwe okuqondile kwamaprotheni kungahluka phakathi kwemikhiqizo, ngakho-ke kungcono njalo ukuhlola ilebula yokudla.
Enye yezinzuzo eziphambili zeI-Pumpkin Sear Protein PowderNgaphezulu kwe-Whey ukufaneleka kwalo kulabo abanemikhawulo yokudla. Ngokwemvelo okumahhala, okwenza kube yindlela enhle kakhulu yabantu ababokubekezeleleki be-lactose noma kulandela ukudla kwe-vegan. Futhi kuvame mahhala kusuka kuma-allerger ajwayelekile afana ne-soy ne-gluten, yize kungcono ngaso sonke isikhathi ukubheka ilebula yokungcoliswa okungaba khona.
Uma kukhulunywa ngephrofayili ye-Amino Acid, amaprotheni embewu yethanga aqukethe wonke ama-amino acid ama-amino, okwenza kube yiprotheni ephelele efana ne-Whey. Kodwa-ke, isilinganiso salawa ma-acid ama-amino ahlukile. I-Whey iphakeme kakhulu kuma-amino acid e-acid ane-acid anezinwele (BCAAS), ikakhulukazi i-Leucine, eyaziwa ngezakhiwo zayo zokwakha izicubu zomsipha. Ngenkathi amaprotheni yembewu yethanga aqukethe ama-BCAAS, amazinga ngokuvamile aphansi kune-Whey.
Lokho kusho, amaprotheni embewu amaprotheni adlula kwezinye izindawo. Kucebile e-Argenine, i-amino acid edlala indima ebalulekile ekukhiqizweni kwe-nitric oxide, okungathuthukisa ukugeleza kwegazi futhi kungahle kuthuthukiswe ukusebenza kokuzivocavoca. Kuphezulu futhi ku-Tryptophan, okubalulekile ukukhiqizwa kwe-serotonin futhi kungasiza ekutholeni ukulala nokulawulwa kwemizwa.
Ngokuya kokugaya, amaprotheni we-Whey ajwayele ukubhekwa njengezinga legolide, elinenani eliphakeme kakhulu le-biological. Ngenkathi amaprotheni yembewu yethanga futhi egaya kakhulu, kungahle kungangeni ngokushesha lapho u-Whey. Lesi silinganiso sokufakwa kancane singazuzisa abanye abantu, kungenzeka sinikeze ukukhululwa okuqhubekayo kwama-amino acid.
Uma kukhulunywa ngokunambitha kanye nokuthungwa, amaprotheni embewu yethanga anokunambitheka okunemnene, okunempilo abaningi abaningi abathola okumnandi. Ithambekele ekuhlanganiseni kahle kuma-shokes, yize kungahle kungancibilikina ngokuphelele njengezinye izindlela ze-Whey. Abanye abantu bathola ukuthi kwenezela ubukhulu obumnandi emasakeni abo.
Ekugcineni, noma ngabeI-Pumpkin Sear Protein Powderingathatha indawo ye-Whey kuma-shose akho incike kwizidingo zakho kanye nezinketho zakho. Uma ufuna umthombo wamaprotheni osuselwa kwisitshalo, enobungane obunembile ngephrofayili ye-amino acid, i-Pumpkin yembewu i-powder iyindlela enhle kakhulu. Ngenkathi kungahle kungafaki i-Whey ngokuya ngokuqukethwe kwe-leucine noma ukumuncwa okusheshayo, kunikeza ezinye izinhlobo zezinye izinzuzo ezenza kube yindlela efanelekile.
Ekuphetheni, imbewu yethanga ingumthombo omuhle kakhulu wamaprotheni, enikeza iphrofayili ephelele ye-amino acid, ukugayeka okuphezulu, kanye nezakhi zomzimba ezengeziwe. Noma ngabe kudliwe yimbewu yonke noma ngefomu le-powder, zinikeza inketho ehlukahlukene, esekwe ezitshalweni esekelwe kwiprotein efanelekile ngezidingo ezahlukahlukene zokudla. Njenganoma iluphi ushintsho lokudla, kungcono njalo ukuxhumana nochwepheshe wezokunakekelwa kwempilo noma udokotela obhalisiwe ukuze aqinisekise ukuthi amaprotheni akho ahlangana nezinhloso zakho zezempilo kanye nezidingo.
Izinkomba:
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6. I-Berrazaga, Mina., Et al. (2019). Iqhaza lezakhiwo ze-Anabolic zemithombo yamaprotheni asuselwa ezilwaneni ekusekeleni ukulungiswa kweMisipha Yemisipha: Ukubuyekezwa Okubucayi. Izakhamzimba, eziyi-11 (8), ngo-1825.
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8. Golissen, Shm, et al. (2018). Okuqukethwe kwamaphrotheni kanye nokwakhiwa kwe-amino acid ye-Isolates etholakala ngokuhweba esekelwe kwezentengiso. Ama-Amino acid, 50 (12), 1685-1695.
9. I-Banaszak, A., et al. (2019). Imiphumela yemiphumela ye-Whey vs. Pea Prope ekuguqukeni ngokomzimba kulandela amasonto angu-8 okuqeqeshwa okusebenzayo okuphezulu (okufika): Isifundo sezindiza. Ezemidlalo, 7 (1), 12.
10. Applegate, EA, & Grivetti, Le (1997). Sesha umkhawulo wokuncintisana: umlando we-fads yokudla kanye nezithasiselo. Ijenali yokudla okunempilo, 127 (5), 869s-879s.
Isikhathi sePosi: Jul-16-2024
