Ingabe Imbewu Yethanga Ingumthombo Omuhle Wamaprotheni?

Ingakanani iphrotheni etholakala embewini yethanga ephilayo?

Imbewu yethanga yemvelo iyikhaya lokudla okunempilo, futhi okuqukethwe kwayo ngamaprotheni kuyamangalisa kakhulu. Ngokwesilinganiso, i-ounce elilodwa (28-gram) lembewu yethanga eluhlaza, engokwemvelo iqukethe cishe amagremu ayi-7 eprotheni. Lokhu kuyenza ibe ngenye yembewu ecebile kakhulu ngamaprotheni etholakalayo, idlula ngisho imbewu yelanga kanye nembewu yeflakisi ngokuqukethwe kwamaprotheni.

Ukuze sikubeke kahle lokhu, ubukhulu obufanayo bokuphakelwa kwama-alimondi buqukethe cishe amagremu ayi-6 eprotheyini, kuyilapho imbewu ye-chia inikeza cishe amagremu ama-4. Lokhu okuqukethwe okuphezulu kweprotheyini ekuphakelweni okuncane kangaka kwenza imbewu yethanga ibe yisinqumo esihle kakhulu kulabo abafuna ukwandisa ukudla kwabo amaprotheni, kungaba ukwakha imisipha, ukulawula isisindo, noma impilo ejwayelekile.

Kubalulekile ukuqaphela ukuthi okuqukethwe kwamaprotheni kungahluka kancane kuye ngokuthi imbewu ilungiswa kanjani. Imbewu yethanga eyosiwe ingaba nokuhlushwa kwamaprotheni okuphezulu kancane ngenxa yokulahlekelwa umswakama ngesikhathi senqubo yokosa. Kodwa-ke, umehluko ngokuvamile mncane kakhulu, futhi kokubili imbewu yethanga eluhlaza neyosiwe yemvelo iyimithombo emihle kakhulu yamaprotheni.

Pi-umpkin seed protein powderkubhekwa njengokuphelele, okusho ukuthi iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile imizimba yethu engakwazi ukuwakhiqiza yodwa. Lokhu kubaluleke kakhulu kulabo abalandela ukudla okusekelwe ezitshalweni, njengoba amaprotheni aphelele ezitshalweni engavamile.

Ngaphezu kwalokho, iphrotheni etholakala embewini yethanga iyagayeka kalula, inenani lebhayoloji elingaba ngu-65%. Lokhu kusho ukuthi ingxenye enkulu yephrotheni edliwa embewini yethanga ingasetshenziswa kahle ngumzimba. Ukugayeka okuphezulu, kuhlanganiswe nephrofayili ephelele ye-amino acid, kwenza iphrotheni yembewu yethanga ifane namanye amaprotheni ezilwane ngokwenani lokudla okunempilo.

Ngaphezu kwamaprotheni, imbewu yethanga ephilayo icebile kwezinye izakhamzimba. Ingumthombo omuhle kakhulu we-magnesium, i-zinc, i-iron, kanye nama-omega-3 fatty acids. Iqukethe futhi inani elikhulu lama-antioxidants, okuhlanganisa i-vitamin E kanye nama-carotenoids. Lokhu kuqina kwezakhamzimba kuthuthukisa kakhulu inani lembewu yethanga njengomthombo wamaprotheni, njengoba uthola izinzuzo eziningi zezempilo kanye nokudla kwakho amaprotheni.

 

Yiziphi izinzuzo zeprotheyini yembewu yethanga kubantu abangadli inyama kanye nabantu abadla imifino?

Kwabadla imifino kuphela kanye nabadla imifino kuphela, ukuthola imithombo eyanele yamaprotheni asezingeni eliphezulu kungaba yinselele ngezinye izikhathi. Yilapho iphrotheni yembewu yethanga ikhanya khona, inikeza izinzuzo eziningi kulabo abalandela ukudla okusekelwe ezitshalweni.

Okokuqala, njengoba kushiwo ngaphambili, iphrotheni yembewu yethanga iyiphrotheni ephelele, equkethe wonke ama-amino acid ayisishiyagalolunye abalulekile. Lokhu kubaluleke kakhulu kubantu abangadli inyama kanye nabadla imifino, njengoba imithombo eminingi yamaprotheni asekelwe ezitshalweni ingaphelele, ingenayo i-amino acid eyodwa noma ngaphezulu ebalulekile. Ngokufaka imbewu yethanga ekudleni kwabo, abadli bezitshalo bangaqinisekisa ukuthi bathola iphrofayili ephelele ye-amino acid ngaphandle kokuthembela emikhiqizweni yezilwane.

Okwesibili, iphrotheni yembewu yethanga iyagayeka kalula. Amanye amaprotheni ezitshalo angaba nzima ukuthi umzimba uwaphule futhi uwamunce, kodwa iphrotheni yembewu yethanga inenani eliphezulu lezinto eziphilayo, okusho ukuthi ingxenye enkulu yephrotheni edliwayo ingasetshenziswa kahle ngumzimba. Lokhu kwenza kube umthombo wephrotheni osebenzayo kubantu abangadli inyama kanye nabadla imifino okudingeka baqinisekise ukuthi bahlangabezana nezidingo zabo zephrotheni ngemithombo yezitshalo kuphela.

Enye inzuzo ebalulekile okuqukethwe yi-iron embewini yethanga. Ukuntuleka kwe-iron kuyinto evamile kulabo abalandela ukudla okusekelwe ezitshalweni, njengoba i-iron esuselwe ezitshalweni (i-non-heme iron) ngokuvamile ingamuncwa kalula kune-iron evela emithonjeni yezilwane (i-heme iron). Kodwa-ke, imbewu yethanga icebile nge-iron, inikeza cishe u-23% wokudla okunconywayo kwansuku zonke ekukhonzeni okungu-1-ounce kuphela. Uma kudliwa kanye nokudla okuno-vitamin C, ukumuncwa kwale iron kungathuthukiswa kakhulu.

Imbewu yethanga nayo ingumthombo omuhle kakhulu we-zinc, esinye isakhamzimba esingaba nzima ukusithola ngobuningi obanele ekudleni kwe-vegan noma kwe-vegetarian. I-zinc ibalulekile ekusebenzeni komzimba, ekwelapheni amanxeba, kanye nokwakheka kwe-DNA. I-ounce elilodwa lembewu yethanga linikeza cishe u-14% wokudla okunconywayo kwansuku zonke kwe-zinc.

Kwabadla imifino kuphela kanye nabadla imifino abakhathazekile ngama-omega-3 fatty acid, avame ukuhlotshaniswa namafutha enhlanzi, imbewu yethanga inikeza okunye okusekelwe ezitshalweni. Nakuba ingenawo ama-EPA noma ama-DHA (izinhlobo zama-omega-3 atholakala ezinhlanzini), icebile ku-ALA (i-alpha-linolenic acid), i-omega-3 esekelwe ezitshalweni engaguqulwa ibe yi-EPA kanye ne-DHA emzimbeni.

Okokugcina, iphrotheni yembewu yethanga isebenziseka ngezindlela eziningi kakhulu. Ingadliwa ngezindlela ezahlukene - njengembewu ephelele, igayiwe ibe ukudla, noma njengempuphu yephrotheni. Lokhu kuguquguquka kwenza kube lula ngabantu abangadli inyama kanye nabadla imifino ukufaka lo mthombo wephrotheni onomsoco ekudleni kwabo ngezindlela eziningi, kusukela ekufefeni imbewu ephelele kumasaladi kuya ekusebenziseniimpuphu yamaprotheni embewu yethangakuma-smoothie noma ezintweni ezibhakiwe.

 

Ingabe i-powder yeprotheyini yembewu yethanga ingathatha indawo yeprotheyini ye-whey kuma-shake?

Njengoba abantu abaningi befuna ezinye izindlela ezisekelwe ezitshalweni esikhundleni semithombo yamaprotheni yendabuko, umbuzo wokuthi ingabe i-pumpkin seed protein powder ingayithatha indawo ye-whey protein kuma-shakes uya ngokuya uvame kakhulu. Nakuba zombili zinezinzuzo zazo ezihlukile, i-pumpkin seed protein powder ingaba yindlela engcono kakhulu kune-whey kubantu abaningi.

Impuphu yamaprotheni embewu yethanga yenziwa ngokugaya imbewu yethanga ibe yimpuphu ecolekile, kususwe amafutha amaningi, bese kushiywa umthombo wamaprotheni aqinile. Njenge-whey, ingaxutshwa kalula nama-shake, ama-smoothie, noma ezinye iziphuzo, okwenza kube inketho elula kulabo abafuna ukwandisa ukudla kwabo amaprotheni.

Ngokuphathelene nokuqukethwe kwamaprotheni, i-powder yamaprotheni embewu yethanga ivame ukuqukethe cishe amaprotheni angu-60-70% ngesisindo, okulingana ne-powders eziningi zamaprotheni e-whey. Kodwa-ke, okuqukethwe kwamaprotheni ngqo kungahluka phakathi kwemikhiqizo, ngakho-ke kungcono njalo ukuhlola ilebula lokudla okunempilo.

Enye yezinzuzo eziyinhloko ze-impuphu yamaprotheni embewu yethangaI-whey ifaneleka kakhulu kulabo abanemikhawulo yokudla. Ayinayo ubisi ngokwemvelo, okwenza kube inketho enhle kakhulu kubantu abangakwazi ukumelana ne-lactose noma abalandela ukudla kwe-vegan. Ngokuvamile ayinazo izinto ezibangela ukungezwani komzimba ezifana ne-soy ne-gluten, yize kungcono njalo ukuhlola ilebula ukuze kutholakale ukuthi kungenzeka yini ukuthi ingcoliswe.

Uma kukhulunywa ngephrofayili yama-amino acid, iphrotheni yembewu yethanga iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile, okwenza kube iphrotheni ephelele njenge-whey. Kodwa-ke, izilinganiso zala ma-amino acid ziyahluka. I-Whey iphezulu kakhulu kuma-amino acid ahlanganisiwe (ama-BCAA), ikakhulukazi i-leucine, eyaziwa ngezakhiwo zayo zokwakha imisipha. Ngenkathi iphrotheni yembewu yethanga iqukethe ama-BCAA, amazinga ngokuvamile aphansi kunakwi-whey.

Nokho, iphrotheni yembewu yethanga iphumelela kakhulu kwezinye izindawo. Icebile nge-arginine, i-amino acid edlala indima ebalulekile ekukhiqizweni kwe-nitric oxide, engathuthukisa ukugeleza kwegazi futhi ithuthukise ukusebenza kokuzivocavoca. Iphinde ibe ne-tryptophan ephezulu, ebalulekile ekukhiqizweni kwe-serotonin futhi engasiza ekulawuleni ukulala kanye nemizwa.

Ngokuphathelene nokugayeka kokudla, iphrotheni ye-whey ivame ukubhekwa njengendinganiso yegolide, enenani eliphakeme kakhulu lezinto eziphilayo. Ngenkathi iphrotheni yembewu yethanga nayo igayeka ukudla kakhulu, ingase ingamuncwa ngokushesha njenge-whey. Leli zinga lokumuncwa elihamba kancane lingaba usizo kwabanye abantu, okungenzeka linikeze ukukhishwa okuqhubekayo kwama-amino acid.

Uma kukhulunywa ngokunambitha kanye nokuthungwa, iphrotheni yembewu yethanga inokunambitheka okuthambile, okufana namantongomane abaningi abakuthola kumnandi. Ivame ukuhlangana kahle nama-shake, yize ingase ingancibiliki ngokuphelele njengamanye amaprotheni e-whey. Abanye abantu bathola ukuthi inezela ukuqina okuhle kuma-shake abo.

Ekugcineni, kungakhathaliseki ukuthiimpuphu yamaprotheni embewu yethangaUkushintsha i-whey kuma-shake akho kuncike ezidingweni zakho kanye nezintandokazi zakho. Uma ufuna umthombo wamaprotheni osekelwe ezitshalweni, onobungane ne-allergen onephrofayili ephelele ye-amino acid, i-pumpkin seed protein powder iyisinqumo esihle kakhulu. Nakuba ingase ingahambisani ne-whey ngokwe-leucine noma ukumuncwa okusheshayo, inikeza ezinye izinzuzo eziningi ezenza kube yindlela efanelekile.

Ekuphetheni, imbewu yethanga empeleni ingumthombo omuhle kakhulu wamaprotheni, enikeza iphrofayili ephelele ye-amino acid, ukugayeka okuphezulu, kanye nezakhamzimba eziningi ezengeziwe. Kungakhathaliseki ukuthi idliwa njengembewu ephelele noma ngesimo sempuphu, inikeza inketho yamaprotheni esetshenziswa ezitshalweni eguquguqukayo, efanelekile izidingo ezahlukahlukene zokudla. Njenganoma yikuphi ukushintsha kokudla, kungcono ngaso sonke isikhathi ukubonisana nochwepheshe wezempilo noma isazi sokudla esibhalisiwe ukuqinisekisa ukuthi ukudla kwakho amaprotheni kuhambisana nemigomo nezidingo zakho zempilo.

Izinkomba:

1. Tosco, G. (2004). Izakhiwo Zokudla Okunomsoco Zembewu Yethanga. Ijenali Yezolimo Nokudla Kwekhemistri, 52(5), 1424-1431.

2. Glew, RH, et al. (2006). I-Amino acid, i-fatty acid, kanye nokwakheka kwamaminerali kwezitshalo zomdabu ezingama-24 zaseBurkina Faso. Ijenali Yokwakheka Nokuhlaziywa Kokudla, 19(6-7), 651-660.

3. Yadav, M., et al. (2016). Amandla Okudla Okunomsoco Nokwelapha Embewu Yamathanga. Ijenali Yomhlaba Wonke Yokudla Nokudla, 2(4), 555-592.

4. Lonnie, M., et al. (2018). Amaprotheni Okuphila: Ukubuyekezwa Kokudla Okuhle Kwamaprotheni, Imithombo Yokudla Eqhubekayo kanye Nomphumela Wokudla Okusheshayo Kwabantu Abadala Abakhulile. Ama-Nutrients, 10(3), 360.

5. Hoffman, JR, & Falvo, MJ (2004). Iphrotheni - Yikuphi Okungcono Kakhulu? Ijenali Yesayensi Yezemidlalo Nezokwelapha, 3(3), 118-130.

6. Berrazaga, I., et al. (2019). Indima Yezakhiwo Ze-Anabolic Zemithombo Yamaprotheni Ezitshalo Nezilwane Ekusekeleni Ukugcinwa Kwemisipha: Isibuyekezo Esibucayi. Ama-Nutrients, 11(8), 1825.

7. Morrison, MC, et al. (2019). Ukufaka Amaprotheni Ezilwane Esikhundleni Samaprotheni Ezitshalo Ekudleni Kohlobo LwaseNtshonalanga: Isibuyekezo. Ama-Nutrients, 11(8), 1825.

8. Gorissen, SHM, et al. (2018). Okuqukethwe kwamaprotheni kanye nokwakheka kwama-amino acid ezinhlobo zamaprotheni ezisekelwe ezitshalweni ezitholakala kwezentengiselwano. Ama-Amino Acids, 50(12), 1685-1695.

9. Banaszek, A., et al. (2019). Imiphumela ye-Whey vs. Pea Protein ekuzivumelaniseni ngokomzimba ngemva kwamasonto ayi-8 okuqeqeshwa kokusebenza okunamandla kakhulu (i-HIFT): Ucwaningo Lokuhlola. Ezemidlalo, 7(1), 12.

10. Applegate, EA, & Grivetti, LE (1997). Sesha ithuba lokuncintisana: umlando wezindlela zokudla kanye nezithasiselo. I-Journal of Nutrition, 127(5), 869S-873S.