ari protein Izvo zvakakosha pakukura, kugadzirisa uye kuchengetedza matishu emuviri. Kunyange zvazvo kazhinji uchibatanidzwa nezvigadzirwa zvemhuka, mupunga chinhu chinokosha chirimwa-chinobva mapuroteni, kunyanya kana wakanyatsobatanidzwa nezvimwe zvokudya. Kuti uwane rumwe ruzivo nezve zvakanakira kudya mupunga, inokurudzirwa kuongorora zvidzidzo pamusoro pekuita kwayo pahutano.
Mupunga une protein yakawanda sei?
Protein yemukati mupunga inosiyana zvichienderana nerudzi rwayo uye magadzirirwo:
- Mucheka muchena wakabikwa: Inenge 2,7 g yeprotein pa100 g.
- Mupunga wakabikwa brown: Iine inenge 3,5 g yeprotein pa 100 g, sezvo inochengetedza bran uye germ.
- Mupunga weprotein upfu: Inogona kusvika kusvika ku80% mapuroteni emukati, zvichiita kuti ive sarudzo yakanaka kune vatambi uye vanhu vari kutsvaga kuwedzera mapuroteni avo.
Zvakanakira mupunga sechitubu cheprotein
Mupunga unopa mabhenefiti akati wandei kana uchishandiswa seprotein sosi mukati mekudya kwakaringana:
- Easy digestion: Inokodzera vanhu vane kugaya sensitivities, sezvo isina gluten.
- Simba rekugovera: Kutenda kune yayo yakakwira zvemukati mu zvakaoma makabhohaidhiretsi, inopa simba rakasimba.
- Mafuta mashoma: Isarudzo ine hutano kune avo vanotarisa kuchengetedza kudya kwakakwana.
- Inokodzera vegans uye vegetarians: Inogona kusanganiswa nemaruva kuti uwane puroteni yakakwana.
Nzira yekuwana puroteni yakakwana nemupunga
Mupunga hauna ese akakosha amino acids muzvikamu zvakafanira, asi unogona kushandurwa kuita protein yakakwana kana wasanganiswa ne:
- Muriwo: Nyemba, nyemba kana bhinzi.
- Nuts uye mbeu: Almonds, walnuts kana mbeu yezuva.
- Soy derivatives: Kufanana ne tofu kana tempeh.
Kuti udzidze zvakawanda nezve mapuroteni masosi kune vanodya miriwo, unogona kubvunza iyo Zvitatu zvinomera zveprotein izvo zvisiri tofu.
Mupunga muchena kana shava zviri nani here?
Brown mupunga ndiyo inonyanya kukurudzirwa sarudzo kubva pane inovaka muviri maonero nekuti:
- Rine zvimwe fiber, iyo inovandudza kugaya.
- kunounza zvimwe protein uye micronutrients.
- Iyo ine yakaderera glycemic index, inobatsira kudzora mazinga ehuga.
Mukuwedzera, inokurudzirwa chinja kuita upfu hwemupunga webrown kuwedzera mabhenefiti ezvekudya.
Rice protein poda: imwe inonakidza imwe nzira?
La mupunga weprotein upfu Iyo yakanakisa imwe nzira kune yechinyakare zvinowedzera, kunyanya kune vanhu vane lactose kana gluten kusashivirira. Inowanzopa kusvika ku 24 g yeprotein pa 30 g yechigadzirwa, ine chimiro che amino acids akakodzera kana asanganiswa nezvimwe zvinomera zveprotein.
Kune avo vari kutsvaga mabikirwo ane hutano, zvinogona kubatsira kuongorora sarudzo dzakadai utano uye dietetic pancakes izvo zvinogona kusanganisira mupunga sechikamu chezvigadzirwa zvavo.
Zvinokurudzirwa kuisa mupunga mukudya kwakakwana
Kuti utore zvakazara zvakanakira mupunga sechitubu cheprotein, zvinokurudzirwa:
- Isanganise nevamwe mapuroteni emiriwo.
- Sarudza mupunga webrown pese pazvinogoneka.
- Isanganise mumabikirwo akasiyana siyana senge masaradhi, zvidyo kana mupunga mbiya nemiriwo uye mamwe mapuroteni.
Kunyange zvazvo isiri puroteni yakakwana pachayo, mupunga ihwaro hwakanakisisa hwekudya kwakakwana. Yakasanganiswa nezvimwe zvekudya, inogona kupa yakakwana uye inobatsira kwazvo sosi yeprotein yehutano. Kuti uwane mamwe mazano akazara pamusoro pekudya, zvakakodzera kutarisa chinyorwa pa yakaderera sodium kudya kana menyu yezuva nezuva.
