He puna maikaʻi anei nā ʻanoʻano o ka ʻukena?

ʻEhia ka nui o ka protein i loko o nā ʻanoʻano paukena?

ʻO nā ʻanoʻano paukena organik kahi hale mana o ka meaʻai, a ʻo kā lākou ʻano protein he mea kupanaha loa. Ma ka awelika, aia ma kahi o 1-auneke (28-gram) o nā ʻanoʻano paukena kūlohelohe ma kahi o 7 grams o ka protein. ʻO kēia ka mea i loaʻa iā lākou kekahi o nā hua waiwai nui loa i loaʻa, ʻoi aku ma mua o nā hua sunflower a me nā hua flax i loko o ka protein.

No ka hoʻomaopopo ʻana i kēia, ʻo ka nui o ka lawelawe ʻana o nā ʻalemona ma kahi o 6 grams o ka protein, aʻo nā hua chia e hāʻawi ma kahi o 4 grams. ʻO kēia ʻano protein kiʻekiʻe i loko o ia ʻano kīʻaha liʻiliʻi e koho maikaʻi loa i nā ʻanoʻano paukena no ka poʻe e ʻimi nei e hoʻonui i kā lākou ʻai protein, inā no ke kūkulu ʻana i ka ʻiʻo, hoʻokele kaumaha, a i ʻole ke olakino ākea.

He mea pono ke hoʻomaopopo he ʻano liʻiliʻi ke ʻano o ka protein ma muli o ka hoʻomākaukau ʻana o nā hua. Loaʻa paha i nā ʻanoʻano paukena kalua ʻia ka ʻoi aku ka nui o ka protein ma muli o ka nalowale ʻana o ka makū i ka wā o ke kaʻina ʻana. Eia nō naʻe, he mea liʻiliʻi loa ka ʻokoʻa, a ʻo nā ʻanoʻano paukena maka a me nā ʻanoʻano paukena ʻala he kumu protein maikaʻi loa.

Ppauka protein hua umpkinUa manaʻo ʻia ua piha, ʻo ia hoʻi, aia i loko o nā ʻakika amino pono ʻeiwa ʻaʻole hiki i ko mākou kino ke hana ma o lākou iho. He mea waiwai nui kēia no ka poʻe e hahai ana i nā meaʻai mea kanu, no ka mea, ʻaʻole kakaikahi nā protein mea kanu piha.

Eia kekahi, ʻoi loa ka digestible o ka protein i loko o nā ʻanoʻano o ka paukena, me ka waiwai biological ma kahi o 65%. ʻO ia hoʻi, hiki ke hoʻohana maikaʻi ʻia e ke kino kahi hapa nui o ka protein i hoʻopau ʻia mai nā hua paukena. ʻO ka digestibility kiʻekiʻe, i hui pū ʻia me ka profile amino acid piha, hoʻohālikelike ʻia ka protein hua paukena me kekahi mau protein holoholona e pili ana i ka waiwai waiwai.

Ma waho aʻe o ka protein, ʻoi aku ka waiwai o nā ʻanoʻano paukena organik i nā meaʻai ʻē aʻe. He kumu maikaʻi loa ia o ka magnesium, zinc, iron, a me omega-3 fatty acids. Loaʻa iā lākou ka nui o nā antioxidants, me ka vitamin E a me nā carotenoids. Hoʻonui hou kēia ʻano meaʻai i ka waiwai o nā ʻanoʻano paukena ma ke ʻano he kumu protein, ʻoiai ke loaʻa nei ʻoe i ka nui o nā pono olakino me kāu ʻai protein.

 

He aha nā pōmaikaʻi o ka protein hua paukena no nā vegans a me nā mea ʻai meaʻai?

No nā vegans a me nā meaʻai meaʻai, ʻo ka loaʻa ʻana o nā kumu kūpono o ka protein kiʻekiʻe hiki ke paʻakikī i kekahi manawa. ʻO kēia kahi e ʻālohilohi ai ka protein hua paukena, e hāʻawi ana i nā pono he nui no ka poʻe e hahai ana i nā meaʻai mea kanu.

ʻO ka mea mua, e like me ka mea i ʻōlelo ʻia ma mua, ʻo ka protein hua paukena he protein piha, aia nā ʻeiwa amino acids pono. He mea waiwai nui kēia no ka poʻe vegan a me nā mea ʻai meaʻai, no ka mea, ʻaʻole i piha ka nui o nā kumu protein i hoʻokumu ʻia i nā mea kanu, nele i hoʻokahi a ʻoi aku ka nui o nā waikawa amino pono. Ma ka hoʻokomo ʻana i nā ʻanoʻano paukena i kā lākou meaʻai, hiki i ka poʻe ʻai mea kanu ke hōʻoia i ka loaʻa ʻana o kahi kiʻi amino acid me ka hilinaʻi ʻole i nā huahana holoholona.

ʻO ka lua, ʻoi aku ka maʻalahi o ka digestible protein i ka hua ʻukena. ʻOi aku ka paʻakikī o kekahi mau protein mea kanu i ke kino e wāwahi a hoʻomoʻa ʻia, akā ʻoi aku ka nui o ka waiwai olaola o ka hua o ka paukena, ʻo ia hoʻi ka hapa nui o ka protein i ʻai ʻia e hiki ke hoʻohana pono ʻia e ke kino. ʻO kēia ka mea e pono ai ke kumu protein no nā vegans a me nā meaʻai meaʻai e pono e hōʻoia i ko lākou hālāwai ʻana i kā lākou pono protein ma o nā kumu mea kanu wale nō.

ʻO kekahi pōmaikaʻi koʻikoʻi ka nui o ka hao i loko o nā hua ʻukena. He pilikia maʻamau ka nele o ka hao no ka poʻe e hahai ana i nā meaʻai mea kanu, no ka mea, ʻoi aku ka maʻalahi o ka komo ʻana o ka hao mai nā kumu holoholona (heme iron). Eia naʻe, waiwai nui ka ʻanoʻano paukena i ka hao, e hāʻawi ana ma kahi o 23% o ka ʻai i ʻōlelo ʻia i kēlā me kēia lā i loko o kahi lawelawe 1-auneke wale nō. Ke ʻai pū ʻia me nā meaʻai waiwai nui o ka huaora C, hiki ke hoʻonui ʻia ka ʻai ʻana o kēia hao.

He kumu maikaʻi loa ka ʻanoʻano o ka ʻukena, kahi meaʻai ʻē aʻe e hiki ke paʻakikī ke loaʻa i ka nui o ka meaʻai vegan a meaʻai meaʻai paha. He mea koʻikoʻi ka Zinc no ka hana immune, ho'ōla ʻeha, a me ka synthesis DNA. Hāʻawi ka lawelawe ʻana i ka ʻanoʻano paukena ma kahi o 14% o ka ʻai i kēlā me kēia lā o ka zinc.

No nā vegans a me nā mea ʻai meaʻai e pili ana i ka omega-3 fatty acids, pili pinepine me ka aila iʻa, hāʻawi nā hua paukena i kahi ʻano mea kanu. ʻOiai ʻaʻole i loaʻa iā lākou ka EPA a i ʻole DHA (nā ʻano o omega-3 i loaʻa i ka iʻa), ua waiwai lākou i ka ALA (alpha-linolenic acid), kahi omega-3 i hoʻokumu ʻia i nā mea kanu i hiki ke hoʻololi ʻia i EPA a me DHA i ka kino.

ʻO ka mea hope loa, ʻoi aku ka maʻalahi o ka protein hua paukena. Hiki ke ʻai ʻia ma nā ʻano ʻano like ʻole - ma ke ʻano he ʻanoʻano holoʻokoʻa, ka lepo i loko o ka ʻai, a i ʻole he pauka protein. ʻO kēia versatility ka mea maʻalahi i nā vegans a me nā meaʻai meaʻai e hoʻokomo i kēia kumu protein momona i kā lākou meaʻai ma nā ʻano he nui, mai ka pipi ʻana i nā hua holoʻokoʻa ma luna o nā salakeke a hiki i ka hoʻohana ʻana.ʻanoʻu pauka protein paukai ka smoothies a i ʻole nā ​​mea i kālua ʻia.

 

Hiki i ka pauka hua paukena ke hoʻololi i ka protein whey i nā lulu?

Ke ʻimi nei ka nui o ka poʻe i nā ʻano mea kanu i nā kumu protein kuʻuna, ʻo ka nīnau inā hiki i ka paukena hua paukena ke hoʻololi i ka protein whey i nā lulu. ʻOiai ua loaʻa iā lāua nā pōmaikaʻi kūʻokoʻa, hiki i ka paukena hua paukena ke lilo i mea kūpono i ka whey no nā poʻe he nui.

Hana ʻia ka pauka protein hua ʻukena ma ka wili ʻana i nā ʻanoʻano paukena i loko o ka pauka maikaʻi, e hoʻoneʻe ana i ka hapa nui o ka momona, a waiho ʻia kahi kumu protein paʻa. E like me ka whey, hiki ke hoʻohui maʻalahi i nā lulu, smoothies, a i ʻole nā ​​​​mea inu ʻē aʻe, e lilo ia i koho kūpono no ka poʻe e ʻimi nei e hoʻonui i kā lākou ʻai protein.

Ma ke ʻano o ka ʻike protein, ʻo ka paukena hua paukena ka pauka protein i loaʻa ma kahi o 60-70% protein ma ke kaupaona, i hoʻohālikelike ʻia me nā pauka protein whey he nui. Eia nō naʻe, hiki ke ʻokoʻa ka ʻike protein pololei ma waena o nā brand, no laila ʻoi aku ka maikaʻi o ka nānā ʻana i ka lepili meaʻai.

ʻO kekahi o nā pono nui oʻanoʻu pauka protein paukaʻoi aku ka maikaʻi ma luna o ka whey no ka poʻe me nā kapu ʻai. ʻAʻohe waiu waiu maoli, e lilo ia i mea koho maikaʻi loa no ka poʻe i ʻae ʻole i ka lactose a i ʻole ka hahai ʻana i ka meaʻai vegan. ʻAʻole maʻamau ia mai nā allergens maʻamau e like me ka soy a me ka gluten, ʻoiai ʻoi aku ka maikaʻi o ka nānā ʻana i ka lepili no ka hiki ke hoʻopaʻa ʻia.

I ka hiki ʻana mai i ka profile acid amino, loaʻa i ka protein hua paukena nā ʻeiwa amino acids pono, e lilo ia i protein piha e like me ka whey. Eia naʻe, ʻokoʻa ka nui o kēia mau amino acids. He kiʻekiʻe loa ʻo Whey i nā lālā amino acids (BCAAs), ʻoi aku ka leucine, ka mea i ʻike ʻia no kāna mau waiwai kūkulu ʻiʻo. ʻOiai he mau BCAA nā pūmua hua paukena, ʻoi aku ka haʻahaʻa ma mua o ka whey.

ʻO kēlā ʻōlelo, ʻoi aku ka maikaʻi o ka protein hua paukena ma nā wahi ʻē aʻe. He waiwai ia i ka arginine, he amino acid e hana koʻikoʻi i ka hana ʻana o ka nitric oxide, hiki ke hoʻomaikaʻi i ke kahe koko a hiki ke hoʻoikaika i ka hana hoʻoikaika kino. He kiʻekiʻe hoʻi i ka tryptophan, he mea nui ia no ka hana serotonin a hiki ke kōkua i ka hiamoe a me ka hoʻoponopono ʻana i ke ʻano.

Ma ke ʻano o ka digestibility, ʻike pinepine ʻia ka protein whey i ke kūlana gula, me kahi waiwai biological kiʻekiʻe loa. ʻOiai ʻoi loa ka maʻalahi o ka protein ʻanoʻano o ka paukena, ʻaʻole hiki ke komo wikiwiki e like me ka whey. Hiki ke hoʻopōmaikaʻi ʻia kēia pākēneka hoʻoheheʻe ʻana no kekahi poʻe, hiki ke hāʻawi i ka hoʻokuʻu mau ʻana o nā waikawa amino.

No ka ʻono a me ke ʻano, ʻo ka protein hua paukena he ʻono ʻoluʻolu a ʻoluʻolu. Hiki ke hoʻohui maikaʻi ʻia i nā lulu, ʻoiai ʻaʻole hiki ke hoʻoheheʻe ʻia e like me nā protein whey. ʻIke kekahi poʻe ua hoʻohui ia i kahi mānoanoa ʻoluʻolu i kā lākou lulu.

ʻO ka hope, inā pahaʻanoʻu pauka protein paukaHiki ke hoʻololi i ka whey i kāu lulu e pili ana i kāu mau pono a me kou makemake. Inā ʻoe e ʻimi nei i kahi mea kanu, allergen-friendly protein source me ka piha amino acid profile, he koho maikaʻi loa ka paukena hua paukena. ʻOiai ʻaʻole ia e hoʻohālikelike i ka whey ma ke ʻano o ka ʻike leucine a i ʻole ka hoʻopili wikiwiki ʻana, hāʻawi ia i kahi ʻano o nā pono ʻē aʻe e lilo ia i mea kūpono.

ʻO ka hopena, he kumu maikaʻi loa ka ʻanoʻano o ka paukena, e hāʻawi ana i kahi kiʻi amino acid piha, kiʻekiʻe digestibility, a me ka nui o nā meaʻai. Inā ʻai ʻia ma ke ʻano he ʻanoʻano holoʻokoʻa a i ʻole ma ke ʻano pauka, hāʻawi lākou i kahi koho protein i hoʻokumu ʻia i nā mea kanu kūpono no nā pono meaʻai like ʻole. E like me ka hoʻololi ʻana i ka meaʻai, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kahi ʻoihana mālama olakino a i ʻole ka meaʻai meaʻai i hoʻopaʻa inoa ʻia e hōʻoia i kāu ʻai ʻana i ka protein e kūlike me kāu mau pahuhopu olakino a me kāu pono.

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