Poroteyine ni iki?
Ifu ya poroteyine iraboneka muburyo butandukanye, mubisanzwe nka proteine yuzuye, ifu yumuceri wumuceri na soya.Poroteyine yumuceri nini kandi yijimye ifite inyungu zidasanzwe, kandi byombi ni ingirakamaro muburyo bwabo.
Nubwo ifu ya protein yintungamubiri itari muri bitatu bya mbere, abahanga bavuga ko bizatangira kwiyongera cyane mubyamamare mumyaka mike iri imbere bitewe n’ubwiyongere bukabije bw’abaguzi bita ku buzima ndetse no gukomeza guharanira gukurikiza ibihingwa kandi birambye. indyo.
Kwiyongera kwamamara ryibi byongerewe amashaza ntibigomba gutungurwa urebye maquillage itangaje yiyi protein ya veggie.Ifu ya protein yamashanyarazi iri mubintu byinshi bya hypoallergenic yifu ya proteine zose, kuko idafite gluten, soya cyangwa amata.Nibyoroshye kandi munda kandi ntibitera kubyimba, ingaruka rusange yizindi fu ya proteine.
None se proteine ikorwa ite?Ihingurwa no gusya amashaza mu ifu hanyuma ugakuramo ibinyamisogwe na fibre kugirango usige proteine yibanze cyane yibyiza byuzuye kugirango byongerwe neza, ibicuruzwa bitetse cyangwa deserte kugirango byongere imbaraga za proteine.
Waba uri allergique cyangwa ukumva gluten cyangwa amata cyangwa ukaba ushaka gusa ifu yuzuye ya proteine nziza, ishingiye ku bimera, protein amashaza nimwe muburyo bwiza bwo kongera poroteyine ziboneka.
Imirire
Kimwe mu bintu abantu bakunze gutekereza mugihe cyo kugura inyongeramusaruro za poroteyine ni ukumenya niba ari isoko yuzuye ya poroteyine.Ibisobanuro byuzuye bya poroteyine birimo ibiryo cyangwa inyongeramusaruro zirimo icyenda zose za acide za amine acide, aribwo bwoko bwa aside amine umubiri wawe udashobora kubyara kandi ugomba kubona mubikomoka ku biribwa.
Kubera ubwoko butandukanye bwa soya no kwitiranya ibintu bikikije ifu ya poroteyine, usanga hakunze kubaho ibitekerezo byinshi bitandukanye kubijyanye na acide amine mubwoko butandukanye bwa poroteyine nibikenewe.Abantu benshi batekereza ko soya ari yo proteine yonyine ishingiye ku mboga ifite aside irike yuzuye, ariko siko bimeze.
Ifu ya proteine ya Hemp nayo ifatwa nka poroteyine yuzuye, mugihe proteine yumuceri yumukara 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 proteine burundu?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 poroteyine yibishyimbo muburyo busanzwe bwo kuzenguruka ni uko irimo garama zigera kuri eshanu za poroteyine kuri buri funguro kuruta poroteyine, bityo rero birashobora kuba byiza mukubaka imitsi, gutwika amavuta no kuzamura ubuzima bwumutima.
Byongeye, reba amakuru yimirire yamashaza, kandi biroroshye kubona impamvu ifu ya protein yintungamubiri ifite intungamubiri.Buri funguro ryibiryo byamashaza mubutaka bwa karori nkeya ariko bifite proteyine na fibre kimwe na micronutrients nyinshi zingenzi.
Agace kamwe k'ifu ya proteine yamashanyarazi, ni garama 33, zirimo hafi:
Kalori 120
Gram garamahydrate ya garama 1
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