Shin Tsabar Kabewa Kyakkyawan Tushen Protein?

Nawa furotin ne a cikin kwayoyin kabewa?

Kwayoyin kabewa na halitta suna da ƙarfi na abinci mai gina jiki, kuma abubuwan da ke cikin furotin suna da ban sha'awa musamman. A matsakaita, 1-oza (gram 28) na ɗanye, ƙwayoyin kabewa na halitta sun ƙunshi kusan gram 7 na furotin. Wannan ya sa su zama ɗaya daga cikin mafi yawan nau'in furotin da ke samuwa, wanda ya zarce ko da tsaba na sunflower da flaxseeds a cikin abun ciki na furotin.

Don sanya wannan a cikin hangen zaman gaba, girman girman adadin almond ya ƙunshi kusan gram 6 na furotin, yayin da ƙwayoyin chia ke ba da kusan gram 4. Wannan babban abun ciki na furotin a cikin irin wannan karamin hidima yana sanya tsaba na kabewa zabi mai kyau ga waɗanda ke neman ƙara yawan furotin, ko don gina tsoka, sarrafa nauyi, ko lafiyar gabaɗaya.

Yana da kyau a lura cewa abun cikin furotin na iya bambanta dan kadan dangane da yadda aka shirya tsaba. Gasasshen 'ya'yan itacen kabewa na iya samun ƙarancin furotin da yawa saboda asarar danshi yayin aikin gasa. Koyaya, bambance-bambancen gabaɗaya kaɗan ne, kuma duka danye da gasassun ƙwayoyin kabewa duka suna da kyakkyawan tushen furotin.

Pumpkin iri furotin fodaana ɗaukarsa cikakke, ma'ana yana ɗauke da dukkan mahimman amino acid guda tara waɗanda jikinmu ba zai iya samarwa da kansu ba. Wannan yana da mahimmanci musamman ga waɗanda ke biye da abinci na tushen shuka, saboda cikakkun sunadaran shuka ba su da yawa.

Haka kuma, furotin da ke cikin tsaba na kabewa yana narkewa sosai, tare da ƙimar ilimin halitta kusan 65%. Wannan yana nufin cewa wani muhimmin sashi na furotin da ake cinyewa daga tsaba na kabewa na iya amfani da shi sosai ta jiki. Yawan narkewa, haɗe da cikakken bayanin martabar amino acid, yana sanya sunadarin iri na kabewa kwatankwacin wasu sunadaran dabbobi dangane da ƙimar abinci mai gina jiki.

Bugu da ƙari, sunadaran, ƙwayoyin kabewa na kwayoyin halitta suna da wadata a wasu abubuwan gina jiki. Su ne kyakkyawan tushen magnesium, zinc, iron, da omega-3 fatty acid. Har ila yau, sun ƙunshi adadi mai yawa na antioxidants, ciki har da bitamin E da carotenoids. Wannan nau'in sinadirai yana ƙara haɓaka ƙimar 'ya'yan kabewa a matsayin tushen furotin, yayin da kuke samun fa'idodin kiwon lafiya da yawa tare da yawan furotin.

 

Menene fa'idodin furotin iri na kabewa ga masu cin ganyayyaki da masu cin ganyayyaki?

Ga masu cin ganyayyaki da masu cin ganyayyaki, samun isassun tushen furotin masu inganci na iya zama da wahala wasu lokuta. Wannan shine inda furotin iri na kabewa ke haskakawa, yana ba da fa'idodi masu yawa ga waɗanda ke bin tsarin abinci na tushen shuka.

Na farko, kamar yadda aka ambata a baya, sunadaran iri na kabewa cikakken sunadari ne, wanda ya ƙunshi dukkan muhimman amino acid guda tara. Wannan yana da mahimmanci musamman ga masu cin ganyayyaki da masu cin ganyayyaki, saboda yawancin tushen furotin na tushen tsire-tsire ba su cika ba, ba su da amino acid guda ɗaya ko fiye. Ta hanyar haɗa 'ya'yan kabewa a cikin abincinsu, masu cin ganyayyaki na iya tabbatar da cewa suna samun ingantaccen bayanin martabar amino acid ba tare da dogaro da kayan dabba ba.

Na biyu, furotin irin kabewa yana narkewa sosai. Wasu sunadaran tsire-tsire na iya zama da wahala ga jiki ya rushe kuma ya sha, amma sunadaran iri na kabewa yana da darajar ilimin halitta mai girma, ma'ana babban sashi na furotin da aka cinye zai iya amfani da shi sosai ta jiki. Wannan ya sa ya zama ingantaccen tushen furotin ga masu cin ganyayyaki da masu cin ganyayyaki waɗanda ke buƙatar tabbatar da cewa suna biyan bukatun furotin ta hanyar tushen shuka kaɗai.

Wani fa'ida mai mahimmanci shine abun cikin ƙarfe a cikin tsaba na kabewa. Rashin ƙarancin ƙarfe shine abin damuwa na gama gari ga waɗanda ke biye da abinci na tushen shuka, kamar yadda ƙarfe na tushen shuka (wanda ba shi da ƙarfe ba) gabaɗaya ba shi da sauƙi a sha fiye da ƙarfe daga tushen dabba ( ƙarfen heme). Duk da haka, 'ya'yan kabewa suna da wadata a cikin baƙin ƙarfe, suna samar da kusan kashi 23% na abincin da aka ba da shawarar yau da kullum a cikin 1-oza kawai. Lokacin cinyewa tare da abinci mai wadatar bitamin C, ana iya ƙara haɓaka sha wannan ƙarfe.

Har ila yau, 'ya'yan kabewa suna da kyakkyawan tushen zinc, wani nau'in gina jiki wanda zai iya zama ƙalubale don samun isasshen yawa akan cin ganyayyaki ko cin ganyayyaki. Zinc yana da mahimmanci don aikin rigakafi, warkar da raunuka, da kuma haɗin DNA. Sabis 1-oza na tsaba na kabewa yana ba da kusan kashi 14% na shawarar yau da kullun na zinc.

Ga masu cin ganyayyaki da masu cin ganyayyaki da ke damuwa game da omega-3 fatty acids, yawanci hade da man kifi, tsaba na kabewa suna ba da madadin tushen shuka. Duk da yake ba su ƙunshi EPA ko DHA (nau'ikan omega-3s da ake samu a cikin kifi ba), suna da wadatar ALA (alpha-linolenic acid), omega-3 na tushen shuka wanda za'a iya canzawa zuwa EPA da DHA a cikin jiki.

A ƙarshe, furotin iri na kabewa yana da matuƙar dacewa. Ana iya cinye shi ta nau'i-nau'i daban-daban - a matsayin dukan iri, ƙasa a cikin abinci, ko azaman furotin foda. Wannan juzu'i yana sa masu cin ganyayyaki da masu cin ganyayyaki su sami sauƙi don haɗa wannan tushen furotin mai gina jiki a cikin abincinsu ta hanyoyi da yawa, daga yayyafa tsaba gaba ɗaya akan salads zuwa amfani.kabewa iri furotin fodaa cikin smoothies ko kayan gasa.

 

Shin furotin iri na kabewa zai iya maye gurbin furotin whey a girgiza?

Yayin da mutane da yawa ke neman hanyoyin tushen shuka zuwa tushen furotin na gargajiya, tambayar ko furotin furotin na kabewa zai iya maye gurbin furotin whey a cikin girgiza yana ƙara zama gama gari. Duk da yake duka biyu suna da fa'idodi na musamman, furotin furotin iri na kabewa na iya zama madaidaicin madadin whey ga mutane da yawa.

Ana yin foda mai gina jiki ta nau'in kabewa ta hanyar niƙa 'ya'yan kabewa a cikin foda mai kyau, cire mafi yawan abubuwan da ke cikin mai, da barin tushen furotin mai mahimmanci. Kamar whey, ana iya haɗe shi cikin sauƙi a cikin shakes, smoothies, ko wasu abubuwan sha, yana mai da shi zaɓi mai dacewa ga waɗanda ke neman haɓaka yawan furotin.

Dangane da abun ciki na furotin, furotin iri na kabewa yawanci ya ƙunshi kusan 60-70% furotin ta nauyi, wanda yayi daidai da yawancin furotin whey. Koyaya, ainihin abin da ke cikin furotin na iya bambanta tsakanin samfuran, don haka koyaushe yana da kyau a bincika lakabin abinci mai gina jiki.

Daya daga cikin manyan abũbuwan amfãni dagakabewa iri furotin fodakan whey shine dacewarsa ga waɗanda ke da ƙuntatawa na abinci. Ba shi da kiwo a dabi'a, yana mai da shi kyakkyawan zaɓi ga mutanen da ba su jure wa lactose ko bin cin abinci na vegan ba. Har ila yau, yawanci kyauta ne daga cututtuka na kowa kamar waken soya da alkama, ko da yake yana da kyau a duba lakabin don yiwuwar kamuwa da cuta.

Idan ya zo ga bayanin martabar amino acid, furotin iri na kabewa ya ƙunshi duk mahimman amino acid guda tara, wanda ya sa ya zama cikakkiyar furotin kamar whey. Koyaya, adadin waɗannan amino acid ya bambanta. Whey yana da girma musamman a cikin amino acid mai rassa (BCAAs), musamman leucine, wanda aka sani da abubuwan gina tsoka. Yayin da furotin iri na kabewa ya ƙunshi BCAAs, matakan gabaɗaya sun yi ƙasa da na whey.

Wannan ya ce, sunadaran iri na kabewa sun yi fice a wasu wurare. Yana da wadata a cikin arginine, amino acid wanda ke taka muhimmiyar rawa wajen samar da nitric oxide, wanda zai iya inganta kwararar jini kuma yana iya inganta aikin motsa jiki. Hakanan yana da girma a cikin tryptophan, wanda ke da mahimmanci don samar da serotonin kuma yana iya taimakawa cikin bacci da daidaita yanayin yanayi.

Dangane da narkewar abinci, ana ɗaukar furotin whey sau da yawa a matsayin ma'auni na zinariya, tare da ƙimar ilimin halitta mai girma. Duk da yake sunadaran iri na kabewa shima yana narkewa sosai, maiyuwa ba za a sha shi da sauri kamar whey ba. Wannan ƙimar sha a hankali na iya zama da amfani ga wasu mutane, mai yuwuwar samar da ingantaccen sakin amino acid.

Idan ya zo ga dandano da laushi, sunadaran iri na kabewa yana da ɗanɗano mai laushi, ɗanɗano mai laushi wanda mutane da yawa ke samun daɗi. Yana son haɗuwa da kyau a cikin girgiza, kodayake bazai narke gaba ɗaya kamar wasu sunadaran whey ba. Wasu mutane suna ganin yana ƙara kauri mai daɗi ga girgiza su.

A ƙarshe, kokabewa iri furotin fodana iya maye gurbin whey a cikin girgizar ku ya dogara da bukatunku da abubuwan da kuke so. Idan kana neman tushen tushen furotin, tushen furotin mai alerji tare da cikakken bayanin martabar amino acid, furotin iri na kabewa shine kyakkyawan zaɓi. Duk da yake bazai dace da whey cikin sharuddan abun ciki na leucine ko saurin sha ba, yana ba da fa'idodi da yawa waɗanda suka sa ya zama madadin cancanta.

A ƙarshe, ƙwayayen kabewa hakika kyakkyawan tushen furotin ne, suna ba da cikakkiyar bayanin martabar amino acid, yawan narkewar abinci, da tarin ƙarin abubuwan gina jiki. Ko ana cinye su azaman nau'in iri ko a cikin foda, suna ba da zaɓin furotin na tushen shuka wanda ya dace da buƙatun abinci daban-daban. Kamar yadda yake tare da kowane canji na abinci, yana da kyau koyaushe a tuntuɓi ƙwararren kiwon lafiya ko mai rijista don tabbatar da cewa yawan furotin ɗin ku ya yi daidai da burin lafiyar ku da buƙatun ku.

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