Suman tsaba, wanda aka sani da Pepitas, suna samun shahararrun shahararrun a matsayin ciye-ciye-ciye-ciye-ciye-ciye-ciye-ciye-ciye-ciye da kayan abinci a cikin 'yan shekarun nan. Mutane da yawa suna juyawa ga waɗannan ƙananan, kore tsaba ba kawai don ɗandano mai daɗi mai daɗi ba, har ma don bayanin ƙira mai kyau. Daya daga cikin mahimman tambayoyin da yawa taso shi ne shin ko kabewa tsaba sune tushen ingantaccen furotin. Amsar ita ce mai yiwuwa eh! Suman tsaba su ne kyakkyawan tushen furotin na shuka, yinSuman shuka furotin foda Bugu da ƙari mai mahimmanci ga kowane abinci, musamman ga waɗanda suke neman ƙara yawan ƙwayar furotin su ta hanyar tushe.
Nawa furotin ke cikin tsaba na kabad?
Organifi kabuwar tsaba wani yanki ne na abinci mai gina jiki, da kuma abubuwan gina jiki na musamman ban sha'awa ne musamman. A matsakaita, 1-oza (28 gram) bauta wa raw, kabad na kabad ya ƙunshi kusan 7 grams na furotin. Wannan ya sa su kasance ɗaya daga cikin mafi yawan furotin-mafi yawan furotin, mafi more ko da tsaba da sunflower da flaxseeds a cikin furotin.
Don sanya wannan a cikin hangen nesa, girman girman almon na almonds ya ƙunshi kusan 6 grams na furotin, yayin da Chia tsaba ya samar da gram 4. Wannan babban furotin a cikin irin wannan karamin bautar sa kabewa tsaba kyakkyawan zabi ga waɗanda suke neman ƙara yawan furotin su na, kogin mai nauyi, ko kuma lafiyar gaba daya.
Yana da mahimmanci a lura cewa abun adanuwa na iya bambanta kaɗan dangane da yadda aka shirya tsaba. Gurasar kabewa tsaba na iya samun ɗan ƙaramin furotin mai ɗanɗano saboda asirin danshi yayin tafkin gasa. Koyaya, bambanci gabaɗaya ne, kuma duka dama da rawaya da gasashe kabewa kabewa tsaba sune asalin tushen furotin.
PUmpkin zuriyar furotin umpkinAna la'akari da cikakke, ma'ana ya ƙunshi duk mahimmancin amino acid din da jikinmu ba zai iya samar da kansu ba. Wannan shi ne mai mahimmanci ga wadancan abubuwan cin abinci iri-iri, kamar yadda cikakkun sunadarai ke da kariya ne in ba su da wuya.
Haka kuma, furotin a cikin kabewa tsaba shine sosai diges sosai, tare da ƙimar halittu na kimanin kashi 65%. Wannan yana nufin cewa mahimman yanki na gina jiki ya cinye daga jikin kabewa za a iya amfani da shi yadda ya kamata. Babban gwal, hade da cikakken bayanin martamun Acid, yana sanya furotin iri na iri iri ga wasu sunadar dabbobi dangane da darajar abinci.
Baya ga furotin, tsaba kabewa na kwayoyin suna da arziki a cikin wasu abubuwan gina jiki. Su ne kyakkyawan tushen magnesium, zinc, baƙin ƙarfe, da Omega-3 mai kitse. Suna kuma ƙunshi mahimman abubuwa na antioxidants, gami da bitamin E da carotenoids. Wannan ƙimar abinci mai gina jiki yana ƙara haɓaka ƙimar kabewa a matsayin tushen furotin, kamar yadda kuke samun fa'idodi da yawa na kiwon lafiya tare da cin abinci mai gina jiki.
Menene fa'idar ƙwayar ƙwayar ƙwayar kabewa na ciyayi da masu cin ganyayyaki?
Ga Vegan da masu cin ganyayyaki, gano wadatattun tushe na furotin mai inganci na iya zama kalubale. Wannan shine inda furotin iri iri yana haskakawa, yana ba da fa'idodi da yawa ga waɗancan masu cin abinci na shuka.
Da fari dai, kamar yadda aka ambata a baya, furotin iri furotin shine cikakken furotin, wanda ke ɗauke da duk amino acid din amino acid. Wannan yana da mahimmanci mai mahimmanci ga Venas da masu cin ganyayyaki, kamar yadda hanyoyin furotin tsire-tsire na tsire-tsire basu cika ba, rasa ɗaya ko kuma mafi mahimmanci amino acid. Ta hanyar haɗe da kabewa tsaba a cikin abincin su, masu cin ganyayyaki na iya tabbatar sun sami bayanin martaba na amino acid ba tare da dogaro da samfuran dabbobi ba.
Abu na biyu, kabewa iri furotin ne sosai diges. Wasu tsire-tsire masu tsire-tsire na iya zama da wahala ga jiki ya rushe da sha, amma furotin iri mai shuka yana da babban darajar halittar halittar za a iya amfani da shi sosai. Wannan yana sanya shi ingantacciyar asalin furotin ga vens da masu cin ganyayyaki waɗanda ke buƙatar tabbatar da cewa sun cika furotin su ta hanyar tushe.
Wani gagarumin amfani shine abun cikin baƙin ƙarfe a cikin kabewa. Rashin baƙin ƙarfe shine damuwa mai ban sha'awa ga waɗancan masu cin abinci iri-iri, kamar yadda baƙin ƙarfe na tsire-tsire (ba heme baƙin ƙarfe ba) ba shi da sauƙin tunawa fiye da baƙin ciki daga asalin dabbobi (baƙin ƙarfe). Koyaya, tsaba na kabewa suna da wadataccen ƙarfe, yana ba da kusan kashi 23% na yawan yau da kullun a cikin 1-oce yin aiki. Lokacin cinye naman abinci na bitamin, ana iya inganta baƙin ƙarfe na wannan baƙin ƙarfe.
Suman tsaba ma ne mai kyau tushen zinc, wani abinci mai gina jiki wanda zai iya zama kalubale don samun wadatattun adadi a kan van ko cin ganyayyaki. Zuc yana da mahimmanci don aikin rigakafi, waraka mai rauni, da DNA SYNTHS. A 1-oce bauta na kabewa tsaba yana ba da kimanin 14% na yau da kullun da aka ba da shawarar zinc.
Ga Vegan da masu cin ganyayyaki waɗanda suka damu game da eme acid, yawanci hade da man kifi, tsaba tsaba suna baƙon tushen-tushen. Duk da yake ba su ƙunshi EPA ko DHA (siffofin omega-3s da aka samo a cikin kifi), aciza-linolennic empe-3 wanda ke cikin jiki da dha a cikin jiki.
Aƙarshe, furotin iri na kabewa yana da matukar ma'ana. Ana iya cinye shi ta fuskoki daban-daban - kamar yadda dukan tsaba, ƙasa a cikin abinci, ko azaman furotin foda. Wannan abin da ya fi dacewa ya sa ya sauƙaƙa wa venas da kuma cin ganyayyaki don haɗa wannan tushen furotin gina jiki a cikin abubuwan da suke da, daga yayyafa iri ɗaya a salad don amfaniSuman shuka furotin fodaa cikin kayan kwalliya ko kayan gasa.
Iya kabewa tsiran foda ya maye gurbin furotin way a cikin girgiza?
Kamar yadda ƙarin mutane suke neman hanyoyin samar da tsire-tsire na tushen kayan gargajiya, tambayar cewa ko kabewa iri ta narkewa. Yayin da duka biyu suna da fa'idodin su na musamman, ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta na iya zama madadin whey ga mutane da yawa.
Sumin shuka furotin an yi shi da nika tsaba a cikin kyakkyawan foda, cire yawancin abun cikin mai. Kamar whey, za'a iya maye gurbinsa cikin girgiza cikin girgiza, kayan yaji, ko wasu abubuwan sha, yana sa shi zaɓi da ya dace don waɗanda suke neman haɓaka haɓakar furotin su.
A cikin sharuddan abun ciki na furotin, kabewa iri na furotin foda yawanci ya ƙunshi kusan 60-70% furotin, wanda yake daidai da yawa furen powders. Koyaya, ainihin bayanan lu'ulu'u na iya bambanta tsakanin samfurori, don haka koyaushe yana da kyau a bincika alamar abinci mai gina jiki.
Daya daga cikin manyan ab advactrackges naSuman shuka furotin fodaA kan whey shine dacewa da waɗanda ke da ƙuntatawa na kayan abinci. Yana da halitta kiwo a zahiri - sanya shi kyakkyawan zaɓi ga mutane waɗanda ke yin lalata ko bin tsarin abinci na vegan. Hakanan yawanci bashi kyauta daga Mallerens kamar Soy da Gluten, kodayake yana da kyau koyaushe don bincika alamar gurbata don yiwuwar gurbata don yuwuwar gurbata don yuwuwar gunaguni.
Idan ya shafi bayanin martabar amino acid, furucin kabewa ya ƙunshi duk mahimmancin amino acid ɗin, yana yin cikakken furotin kamar whey. Koyaya, gwargwadon waɗannan amino acid sun banbanta. Whey yayi kyau sosai a cikin branched-sarkar amino acid ne (bcaas), musamman leucine, wanda aka sani don kaddarorin ginin tsoka. Yayin da furotin iri cakuda yake dauke da BcAAS, matakan suna ƙasa da a cikin whey.
Wannan ya ce, furotin iri na furotin ya fi dacewa a wasu yankuna. Yana da arziki a cikin arginine, amino acid wanda ke taka muhimmiyar rawa a cikin samarwa na nitricide, wanda zai iya inganta zubar da jini da kuma yiwuwar inganta aikin motsa jiki. Hakanan yana da tsayi a cikin Trypophan, wanda yake da mahimmanci ga samar da ƙwayar cuta kuma yana iya taimakawa cikin barci da tsarin yanayi.
A cikin sharuddan narkewa, furotin whey yawanci ana ɗaukar matsayin zinare, tare da ƙimar halittu masu yawa. Yayin da furotin iri na kabewa kuma shima ya fi girma, yana iya tunawa da sauri kamar yadda sauri. Wannan ragi na sauƙin shaye na iya zama da amfani ga wasu mutane, yuwuwar samar da mafi yawan kwarin amino acid.
Idan ya zo dandana da rubutu, furotin iri mai shuka yana da mai laushi, dandano mai ɗumi wanda mutane da yawa suka sami daɗi. Yana da kyau a cakuda shi da kyau a cikin girgiza, kodayake yana iya narkewa a matsayin wasu sunadarai sunadarai. Wasu mutane sun gano cewa yana ƙara farin ciki mai laushi ga girgiza.
A qarshe, koSuman shuka furotin fodana iya maye gurbin whey a cikin girgiza ya dogara ne akan bukatunku na mutum da kuma abubuwan da kuka zaba. Idan kana neman asalin tushen shuka, a bayyane yake tare da bayanin martaba na Amino acid, pumin iri foda shine kyakkyawan zabi. Yayin da bazai dace da whey dangane da abun ciki ba ko saurin sha, yana ba da kewayon wasu fa'idodi waɗanda ke sa ta zama madadin.
A ƙarshe, kabewa tsaba su ne kyakkyawan tushen furotin, bayar da cikakken bayanin martamun na amino acid, da babban na ƙarin abubuwan gina jiki. Ko cinye shi azaman tsaba duka ko a cikin foda na foda, suna samar da wani abu mai yawa, zaɓi na furotin kayan lambu wanda ya dace da buƙatun abinci iri daban-daban. Kamar kowane canjin abinci, koyaushe yana da kyau a nemi shawara tare da ƙwararren likita ko kuma mai cin abinci mai cin abinci don tabbatar da cewa kayatarwar abincinku da ke align tare da burin lafiyar ku da buƙatunku.
Nassoshi:
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7. Murrison, MC, MC, et al. (2019). Sauya sunadarai dabbobin tare da sunadarai na tsire-tsire a cikin nau'in abincin Yammacin Turai: bita. Abubuwan gina jiki, 11 (8), 1825.
8. Garissen, shm, et al. (2018). Abubuwan da ke ciki da amino acid abun adanawa na masana'antu ne na masana'antu. Amino acid, 50 (12), 1685-1695.
9. Banaszek, A., et al. (2019). Sakamakon tasirin Whey vs. Pea furotin akan abubuwan motsa jiki masu zuwa na makonni 8 na horarwa mai karfi (Hift): Nazarin matukin jirgi. Wasanni, 7 (1), 12.
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Lokaci: Jul-16-2024
