Shin Tsaban Kabewa Yana da Kyau a Gare Mu?

Nawa ne furotin a cikin tsaban kabewa na halitta?

Irin kabewa na halitta suna da ƙarfi wajen samar da abinci mai gina jiki, kuma sunadaran da ke cikinsu suna da ban sha'awa musamman. A matsakaici, rabon oza 1 (gram 28) na tsaban kabewa da ba a sarrafa su ba, wanda ke ɗauke da kimanin gram 7 na furotin. Wannan ya sa su zama ɗaya daga cikin tsaba mafi yawan furotin da ake samu, wanda ya zarce har ma da tsaban sunflower da tsaban flax a cikin furotin.

Domin fahimtar wannan, girman almond iri ɗaya ya ƙunshi kimanin gram 6 na furotin, yayin da tsaban chia ke samar da kimanin gram 4. Wannan yawan furotin a cikin irin wannan ƙaramin rabon ya sa tsaban kabewa ya zama zaɓi mai kyau ga waɗanda ke neman ƙara yawan furotin da suke ci, ko don gina tsoka, kula da nauyi, ko kuma lafiyar gaba ɗaya.

Ya kamata a lura cewa yawan furotin na iya bambanta kaɗan dangane da yadda ake shirya tsaba. Gasasshen tsaban kabewa na iya samun ɗan ƙaramin yawan furotin saboda asarar danshi yayin gasawa. Duk da haka, bambancin gabaɗaya ba shi da yawa, kuma duka tsaban kabewa da aka gasa da kuma waɗanda aka yi danye da kuma waɗanda aka yi da kayan halitta sune tushen furotin masu kyau.

Pfoda furotin iri na umpkinana ɗaukarsa cikakke, ma'ana yana ɗauke da dukkan muhimman amino acid guda tara waɗanda jikinmu ba zai iya samar da su da kansa ba. Wannan yana da matuƙar muhimmanci ga waɗanda ke bin abincin da aka yi da tsire-tsire, domin cikakkun furotin na tsire-tsire ba su da yawa.

Bugu da ƙari, sunadaran da ke cikin tsaban kabewa suna da matuƙar narkewa, tare da ƙimar halitta ta kusan kashi 65%. Wannan yana nufin cewa jiki zai iya amfani da wani muhimmin ɓangare na furotin da ake ci daga tsaban kabewa yadda ya kamata. Yawan narkewar abinci, tare da cikakken bayanin amino acid, yana sa furotin na tsaban kabewa ya zama daidai da wasu furotin na dabbobi dangane da ƙimar abinci mai gina jiki.

Baya ga furotin, tsaban kabewa na halitta suna da wadataccen abinci mai gina jiki. Suna da kyau wajen samun sinadarin magnesium, zinc, iron, da omega-3 mai kitse. Suna kuma dauke da adadi mai yawa na antioxidants, gami da bitamin E da carotenoids. Wannan yawan sinadaran yana kara inganta darajar tsaban kabewa a matsayin tushen furotin, yayin da kake samun fa'idodi da yawa na lafiya tare da yawan furotin da kake ci.

 

Menene amfanin furotin na tsaban kabewa ga masu cin ganyayyaki da masu cin ganyayyaki?

Ga masu cin ganyayyaki da masu cin ganyayyaki, samun isassun hanyoyin samun furotin mai inganci wani lokacin yana iya zama ƙalubale. Nan ne furotin iri na kabewa ke haskakawa, yana ba da fa'idodi da yawa ga waɗanda ke bin abincin da aka yi da tsire-tsire.

Da farko, kamar yadda aka ambata a baya, furotin na tsaban kabewa cikakken furotin ne, wanda ke ɗauke da dukkan muhimman amino acid guda tara. Wannan yana da matuƙar muhimmanci ga masu cin ganyayyaki da masu cin ganyayyaki, domin yawancin tushen furotin na tsirrai ba su cika ba, ba su da amino acid ɗaya ko fiye masu mahimmanci. Ta hanyar haɗa tsaban kabewa cikin abincinsu, masu cin tsire-tsire za su iya tabbatar da cewa suna samun ingantaccen tsarin amino acid ba tare da dogaro da kayayyakin dabbobi ba.

Na biyu, furotin na tsaban kabewa yana da matuƙar narkewa. Wasu furotin na shuka na iya zama da wahala ga jiki ya karye ya kuma sha, amma furotin na tsaban kabewa yana da ƙimar halitta mai yawa, ma'ana babban ɓangare na furotin da ake ci za a iya amfani da shi yadda ya kamata ta jiki. Wannan ya sa ya zama tushen furotin mai inganci ga masu cin ganyayyaki da masu cin ganyayyaki waɗanda ke buƙatar tabbatar da cewa suna biyan buƙatun furotin ta hanyar tushen tsirrai kawai.

Wata babbar fa'ida ita ce yawan sinadarin ƙarfe a cikin tsaban kabewa. Rashin ƙarfe abin damuwa ne ga waɗanda ke bin abincin tsirrai, domin ƙarfen da ake samu daga tsirrai (ƙarfe mara heme) galibi ba shi da sauƙin sha kamar ƙarfen da ake samu daga dabbobi (ƙarfe mara heme). Duk da haka, tsaban kabewa suna da wadataccen ƙarfe, suna samar da kusan kashi 23% na abincin da ake buƙata a kowace rana a cikin oza 1 kawai. Idan aka ci tare da abinci mai wadataccen bitamin C, shan wannan ƙarfen zai iya ƙara inganta.

Irin kabewa kuma kyakkyawan tushen zinc ne, wani sinadari ne da zai iya zama da wahala a samu a cikin isasshen yawa idan ana cin ganyayyaki ko kuma ana cin ganyayyaki. Zinc yana da mahimmanci don aikin garkuwar jiki, warkar da rauni, da kuma haɗa DNA. Yawan oza 1 na irin kabewa yana samar da kusan kashi 14% na yawan sinadarin zinc da ake buƙata a kowace rana.

Ga masu cin ganyayyaki da masu cin ganyayyaki waɗanda ke damuwa da sinadarin omega-3 mai kitse, wanda galibi ana danganta shi da man kifi, tsaban kabewa suna ba da madadin shuka. Duk da cewa ba su ƙunshi EPA ko DHA (nau'ikan omega-3 da ake samu a cikin kifi), suna da wadataccen ALA (alpha-linolenic acid), wani omega-3 mai tushen tsirrai wanda za a iya canza shi zuwa EPA da DHA a jiki.

A ƙarshe, furotin iri na kabewa yana da matuƙar amfani. Ana iya amfani da shi ta hanyoyi daban-daban - kamar tsaba cikakke, a niƙa shi a matsayin abinci, ko kuma a matsayin foda mai gina jiki. Wannan sauƙin amfani yana sauƙaƙa wa masu cin ganyayyaki da masu cin ganyayyaki su haɗa wannan tushen furotin mai gina jiki a cikin abincinsu ta hanyoyi da yawa, tun daga yayyafa tsaba cikakke a kan salati har zuwa amfani da shifoda furotin iri na kabewaa cikin smoothies ko kayan gasa.

 

Shin foda furotin iri na kabewa zai iya maye gurbin furotin whey a cikin shakes?

Yayin da mutane da yawa ke neman madadin tsirrai maimakon tushen furotin na gargajiya, tambayar ko foda furotin na tsaba zai iya maye gurbin furotin whey a cikin shakes yana ƙara zama ruwan dare. Duk da cewa duka biyun suna da fa'idodi na musamman, foda furotin na tsaban kabewa hakika zai iya zama madadin whey ga mutane da yawa.

Ana yin fodar furotin na iri na kabewa ta hanyar niƙa tsaban kabewa zuwa foda mai laushi, cire mafi yawan kitsen da ke cikinsa, sannan a bar tushen furotin mai yawa. Kamar whey, ana iya haɗa shi cikin sauƙi zuwa shakes, smoothies, ko wasu abubuwan sha, wanda hakan ya sa ya zama zaɓi mai dacewa ga waɗanda ke neman ƙara yawan furotin da suke ci.

Dangane da yawan furotin, foda furotin na iri na kabewa yawanci yana ɗauke da kusan kashi 60-70% na furotin ta nauyi, wanda yayi daidai da foda furotin na whey da yawa. Duk da haka, ainihin adadin furotin na iya bambanta tsakanin samfuran, don haka koyaushe yana da kyau a duba lakabin abinci mai gina jiki.

Ɗaya daga cikin manyan fa'idodinfoda furotin iri na kabewaFiye da whey ya dace da waɗanda ke da ƙuntataccen abinci. Ba shi da madara a zahiri, wanda hakan ya sa ya zama kyakkyawan zaɓi ga mutanen da ba sa jure wa lactose ko kuma suna bin abincin vegan. Hakanan yawanci ba shi da abubuwan da ke haifar da allergies kamar waken soya da gluten, kodayake koyaushe yana da kyau a duba lakabin don ganin yiwuwar kamuwa da cuta.

Idan ana maganar amino acid, furotin na tsaban kabewa ya ƙunshi dukkan muhimman amino acid guda tara, wanda hakan ya sa ya zama cikakken furotin kamar whey. Duk da haka, rabon waɗannan amino acid ya bambanta. Whey yana da yawa musamman a cikin amino acid masu reshe (BCAAs), musamman leucine, wanda aka san shi da kaddarorin gina tsoka. Duk da cewa furotin na tsaban kabewa yana ɗauke da BCAAs, matakan gabaɗaya sun yi ƙasa da na whey.

Duk da haka, furotin na tsaban kabewa ya yi fice a wasu fannoni. Yana da wadataccen arginine, amino acid wanda ke taka muhimmiyar rawa wajen samar da nitric oxide, wanda zai iya inganta kwararar jini da kuma inganta aikin motsa jiki. Hakanan yana da wadataccen tryptophan, wanda yake da mahimmanci ga samar da serotonin kuma yana iya taimakawa wajen daidaita barci da yanayi.

Dangane da narkewar abinci, galibi ana ɗaukar furotin whey a matsayin ma'aunin zinare, tare da ƙimar halitta mai yawa. Duk da cewa furotin iri na kabewa shi ma yana da narkewa sosai, ƙila ba za a iya sha shi da sauri kamar whey ba. Wannan jinkirin shan ruwa na iya zama da amfani ga wasu mutane, wanda hakan na iya samar da ƙarin sakin amino acid mai ɗorewa.

Idan ana maganar ɗanɗano da laushi, furotin na tsaban kabewa yana da ɗanɗanon goro mai laushi wanda mutane da yawa ke ganin yana da daɗi. Yana haɗuwa sosai a cikin shakes, kodayake bazai narke gaba ɗaya kamar wasu furotin whey ba. Wasu mutane suna ganin yana ƙara kauri mai daɗi ga shakes ɗinsu.

A ƙarshe, ko da kuwafoda furotin iri na kabewazai iya maye gurbin whey a cikin shakes ɗinka ya danganta da buƙatunka da abubuwan da kake so. Idan kana neman tushen furotin mai gina jiki wanda ke da alaƙa da tsirrai, wanda ke da cikakken bayanin amino acid, foda furotin na iri kabewa kyakkyawan zaɓi ne. Duk da cewa ƙila ba zai dace da whey ba dangane da abun ciki na leucine ko sha da sauri, yana ba da fa'idodi da yawa waɗanda suka sa ya zama madadin da ya dace.

A ƙarshe, tsaban kabewa hakika kyakkyawan tushen furotin ne, suna ba da cikakken amino acid, suna da sauƙin narkewa, da kuma ƙarin sinadarai masu gina jiki. Ko dai ana cinye su a matsayin tsaba ko kuma a cikin foda, suna ba da zaɓi mai yawa na furotin bisa ga tsire-tsire wanda ya dace da buƙatun abinci daban-daban. Kamar kowane canji a cikin abinci, koyaushe yana da kyau a tuntuɓi ƙwararren likita ko ƙwararren mai cin abinci don tabbatar da cewa yawan furotin da kuke ci ya yi daidai da burin lafiyar ku da buƙatunku.

Nassoshi:

1. Tosco, G. (2004). Halayen Abinci Mai Gina Jiki na Iri Kabewa. Mujallar Sinadaran Noma da Abinci, 52(5), 1424-1431.

2. Glew, RH, da sauransu (2006). Sinadarin amino acid, fatty acid, da kuma ma'adanai na tsirrai 24 na asali na Burkina Faso. Mujallar Tsarin Abinci da Nazarinsa, 19(6-7), 651-660.

3. Yadav, M., et al. (2016). Amfanin Sinadarin Kabewa Mai Gina Jiki da Warkewa. Mujallar Duniya ta Abinci Mai Gina Jiki da Kimiyyar Abinci, 2(4), 555-592.

4. Lonnie, M., et al. (2018). Protein Don Rayuwa: Bita Kan Mafi Kyawun Amfani da Protein, Tushen Abinci Mai Dorewa da Tasirin Sha'awa ga Manya Masu Tsufa. Sinadaran Abinci, 10(3), 360.

5. Hoffman, JR, & Falvo, MJ (2004). Protein - Wanne Ya Fi Kyau? Mujallar Kimiyyar Wasanni da Magunguna, 3(3), 118-130.

6. Berrazaga, I., et al. (2019). Matsayin Abubuwan da ke cikin Anabolic na Tushen Sunadaran da aka samo daga Tsire-tsire da Dabbobi wajen tallafawa Kula da Tashin Jiki: Bita Mai Muhimmanci. Gina Jiki, 11(8), 1825.

7. Morrison, MC, da sauransu (2019). Sauya Sunadaran Dabbobi da Sunadaran Shuke-shuke a cikin Abincin Yammacin Duniya: Bita. Sinadaran Abinci, 11(8), 1825.

8. Gorissen, SHM, da sauransu (2018). Abubuwan da ke cikin furotin da kuma amino acid na sinadaran furotin da ake samu a kasuwa a fannin tsirrai. Amino Acids, 50(12), 1685-1695.

9. Banaszek, A., et al. (2019). Tasirin Whey vs. Pean Protein akan Daidaita Jiki Bayan Makonni 8 na Horarwa Mai Ƙarfi (HIFT): Nazarin Gwaji. Wasanni, 7(1), 12.

10. Applegate, EA, & Grivetti, LE (1997). Nemi gefen gasa: tarihin salon abinci da kari. Jaridar Abinci Mai Gina Jiki, 127(5), 869S-873S.