Poroteyine ni iki?
Ifu ya poroteyine iraboneka muburyo butandukanye, cyane cyane nka proteine yuzuye, ifu ya protein yumuceri wijimye na soya. Intungamubiri z'umuceri zijimye kandi zijimye zifite inyungu zidasanzwe, kandi zombi ni ingirakamaro cyane muburyo bwazo.
Nubwo ifu ya poroteyine y’amashaza itari muri bitatu bya mbere, abahanga bavuga ko izatangira kwiyongera cyane mu kwamamara mu myaka mike iri imbere bitewe n’ubwiyongere bukabije bw’abaguzi bita ku buzima ndetse n’uburyo bukomeje gutera imbere bushingiye ku bimera bishingiye ku bimera kandi birambye. indyo.
Kwiyongera kwamamare yibi byongerewe amashaza ntibigomba gutungurwa urebye marike itangaje yiyi fu ya proteine ya veggie. Ifu ya poroteyine ya Pea iri muri hypoallergenic nyinshi mu ifu ya poroteyine zose, kuko idafite gluten, soya cyangwa amata. Nibyoroshye kandi kunda kandi ntibitera kubyimba, ingaruka rusange yizindi fu nyinshi za poroteyine.
None proteine ikorwa ite? Ihingurwa no gusya amashaza mu ifu hanyuma ugakuramo ibinyamisogwe na fibre kugirango usige proteine proteine yibanda cyane yibintu byiza cyane kugirango byongerwe neza, ibicuruzwa bitetse cyangwa deserte kugirango byongere proteine vuba.
Waba uri allergique cyangwa wumva gluten cyangwa amata cyangwa ukaba ushaka gusa ifu ya proteine nzima, ishingiye ku bimera, protein protein ni bumwe mu buryo bwiza bwo kongera poroteyine ziboneka.
Imirire
Kimwe mu bintu abantu bakunze gutekereza mugihe bagura inyongera za poroteyine ni ukumenya niba bidafatwa nkisoko yuzuye ya poroteyine. Ibisobanuro byuzuye bya poroteyine birimo ibiryo cyangwa inyongeramusaruro zirimo icyenda zose za acide ya amine acide, aribwo bwoko bwa aside amine umubiri wawe udashobora kubyara kandi ugomba kubona mubikomoka ku biribwa.
Kubera ubwoko butandukanye bwa soya hamwe nurujijo akenshi bikikije ifu ya poroteyine, usanga hakunze kubaho ibitekerezo byinshi bitandukanye kubijyanye na asside ya acide amine mubwoko butandukanye bwa poroteyine nibikenewe. Abantu benshi batekereza ko soya ari yo proteine yonyine ishingiye ku bimera ifite aside amine yuzuye, ariko siko bimeze.
Ifu ya poroteyine ya Hemp nayo ifatwa nka poroteyine yuzuye, mu gihe poroteyine yumuceri wijimye nayo ikora umutwaro wuzuye wa aside amine ariko ikaba nkeya muri lysine ugereranije na proteine ya cyine cyangwa proteine.
Poroteyine ya Pea ifite umwirondoro wuzuye, nubwo hariho acide ebyiri zidakenewe kandi zisabwa. Bishatse kuvuga ko ugomba kwandika poroteyine zose? Oya rwose!
Iyo ni imwe mu mpamvu zikomeye ari ngombwa kuyihindura iyo ari ifu ya poroteyine kandi ugashyiramo ubwoko bwiza muri gahunda zawe.
Impamvu imwe ikomeye yo gutekereza kuri proteine yintungamubiri muburyo busanzwe bwo kuzenguruka ni uko irimo garama zigera kuri eshanu za poroteyine kuri buri serivisi kuruta poroteyine, bityo rero birashobora kuba byiza cyane kubaka imitsi, gutwika amavuta no kuzamura ubuzima bwumutima.
Byongeye kandi, reba amakuru yimirire yamashaza, kandi biroroshye kubona impamvu ifu ya protein yamashanyarazi ifite intungamubiri. Buri funguro ryibiryo byamashaza mumashanyarazi ya karori nkeya ariko ikungahaye kuri proteyine na fibre hamwe na micronutrients nyinshi zingenzi.
Agace kamwe k'ifu ya protein protein, ni garama 33, zirimo hafi:
Kalori 120
Gram garama 1 ya karubone
Gram garama 24 za poroteyine
Amavuta garama 2
Mill Miligarama 8 icyuma (45 ku ijana DV)
Sodium 330 miligarama sodium (14 ku ijana DV)
Calcium 43 miligarama calcium (4 ku ijana DV)
Mill miligarama 83 potasiyumu (2 ku ijana DV)
Igihe cyo kohereza: Mutarama-12-2022