He kumu maikaʻi anei nā hua paukena no ka protein?

ʻEhia ka nui o ka protein i loko o nā hua paukena organik?

He mea nui ka ʻai ʻana i nā hua paukena organik, a he mea kupaianaha loa ka nui o ka protein. Ma ka awelika, ʻo ka lawelawe ʻana o 1-auneke (28-gram) o nā hua paukena maka, organik, aia ma kahi o 7 gram o ka protein. ʻO kēia ka mea e lilo ai lākou i hoʻokahi o nā hua momona loa i ka protein, e ʻoi aku ana ma mua o nā hua pua nānālā a me nā flaxseeds i ka nui o ka protein.

I mea e hoʻohālikelike ai i kēia, ʻo ka nui o ka ʻalemona e like me ka nui o ka ʻalemona e loaʻa ana ma kahi o 6 grams o ka protein, ʻoiai ʻo nā hua chia e hāʻawi ana ma kahi o 4 grams. ʻO kēia nui o ka protein i loko o ia ʻano lawelawe liʻiliʻi e lilo ai nā hua paukena i koho maikaʻi loa no ka poʻe e ʻimi nei e hoʻonui i kā lākou lawe ʻana i ka protein, inā no ke kūkulu ʻana i nā ʻiʻo, ka hoʻokele kaumaha, a i ʻole ke olakino holoʻokoʻa.

He mea kūpono ke hoʻomaopopo ʻana he ʻokoʻa iki ka nui o ka protein ma muli o ke ʻano o ka hoʻomākaukau ʻana i nā hua. Hiki ke kiʻekiʻe iki ka nui o ka protein i nā hua paukena i kālua ʻia ma muli o ka nalowale ʻana o ka makū i ka wā o ke kaʻina kālua ʻana. Eia nō naʻe, he liʻiliʻi ka ʻokoʻa ma ke ʻano laulā, a ʻo nā hua paukena maka a me nā hua paukena organik i kālua ʻia he mau kumu protein maikaʻi loa.

Ppauka protein hua ʻumpkinua manaʻo ʻia he piha, ʻo ia hoʻi, aia nā ʻeiwa amino acid koʻikoʻi a pau i hiki ʻole i ko mākou kino ke hana iā lākou iho. He mea waiwai nui kēia no ka poʻe e hahai ana i nā meaʻai mea kanu, ʻoiai he mea kakaikahi nā protein mea kanu piha.

Eia kekahi, he mea hiki ke hoʻoheheʻe ʻia ka protein i loko o nā hua paukena, me ka waiwai olaola ma kahi o 65%. ʻO ke ʻano kēia, hiki ke hoʻohana pono ʻia kahi hapa nui o ka protein i hoʻopau ʻia mai nā hua paukena e ke kino. ʻO ke kiʻekiʻe o ka hoʻoheheʻe ʻana, i hui pū ʻia me ka ʻikepili amino acid piha, e hoʻohālikelike ai i ka protein hua paukena me kekahi mau protein holoholona ma ke ʻano o ka waiwai meaʻai.

Ma waho aʻe o ka protein, ua waiwai nui nā hua paukena organik i nā meaola ʻē aʻe. He kumu maikaʻi loa lākou o ka magnesium, zinc, hao, a me nā waikawa momona omega-3. Loaʻa iā lākou ka nui o nā antioxidants, me ka huaora E a me nā carotenoids. Hoʻonui hou kēia nui o nā meaola i ka waiwai o nā hua paukena ma ke ʻano he kumu protein, ʻoiai ʻoe e loaʻa ana i nā pono olakino like ʻole me kāu lawe ʻana i ka protein.

 

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

No nā vegans a me nā mea ʻai mea kanu, hiki i kekahi manawa ke paʻakikī ka loaʻa ʻana o nā kumu kūpono o ka protein kiʻekiʻe. ʻO kēia kahi e ʻike nui 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, he protein piha ka protein hua paukena, nona nā ʻakika amino koʻikoʻi ʻeiwa. He mea waiwai nui kēia no nā vegans a me nā mea ʻai mea kanu, ʻoiai he nui nā kumu protein mea kanu i piha ʻole, nele i hoʻokahi a ʻoi aku paha nā waikawa amino koʻikoʻi. Ma ka hoʻokomo ʻana i nā hua paukena i kā lākou ʻai, hiki i nā mea ʻai mea kanu ke hōʻoia e loaʻa ana iā lākou kahi ʻikepili waikawa amino piha me ka ʻole o ka hilinaʻi ʻana i nā huahana holoholona.

ʻO ka lua, he mea maʻalahi loa ka ʻai ʻana i ka protein hua paukena. Hiki i kekahi mau protein mea kanu ke paʻakikī i ke kino ke wāwahi a omo, akā he waiwai olaola kiʻekiʻe ko ka protein hua paukena, ʻo ia hoʻi, hiki ke hoʻohana pono ʻia ka hapa nui o ka protein i hoʻopau ʻia e ke kino. ʻO kēia ka mea e lilo ai ia i kumu protein kūpono no nā vegans a me nā mea kanu e pono ai e hōʻoia e hoʻokō ana lākou i kā lākou mau pono protein ma o nā kumu mea kanu wale nō.

ʻO kekahi pōmaikaʻi koʻikoʻi, ʻo ia ka nui o ka hao i loko o nā hua paukena. ʻO ka nele o ka hao kahi mea hopohopo maʻamau no ka poʻe e hahai ana i nā meaʻai mea kanu, ʻoiai ʻo ka hao mea kanu (ʻaʻole heme hao) ʻaʻole maʻalahi ke komo ʻia ma mua o ka hao mai nā kumu holoholona (heme hao). Eia nō naʻe, ua waiwai nā hua paukena i ka hao, e hāʻawi ana ma kahi o 23% o ka ʻai i ʻōlelo ʻia i kēlā me kēia lā ma kahi lawelawe 1-auneke wale nō. Ke ʻai pū ʻia me nā meaʻai waiwai i ka wikamina C, hiki ke hoʻonui hou ʻia ka omo ʻana o kēia hao.

He kumu maikaʻi loa nō hoʻi nā hua paukena no ka zinc, ʻo ia kekahi meaʻai ʻē aʻe e paʻakikī ai ke loaʻa i nā nui kūpono ma ka ʻai vegan a mea kanu paha. He mea nui ka zinc no ka hana palekana, ka ho'ōla ʻana i nā ʻeha, a me ka hana ʻana o ka DNA. Hāʻawi ka lawelawe ʻana o 1-auneke o nā hua paukena i kahi 14% o ka nui o ka zinc i manaʻo ʻia i kēlā me kēia lā.

No nā vegans a me nā mea ʻai mea kanu e hopohopo nei e pili ana i nā waikawa momona omega-3, e pili pinepine ʻia me ka ʻaila iʻa, hāʻawi nā hua paukena i kahi koho ʻē aʻe mai nā mea kanu. ʻOiai ʻaʻole lākou i loko o ka EPA a i ʻole DHA (nā ʻano omega-3 i loaʻa i ka iʻa), ua waiwai lākou i ka ALA (alpha-linolenic acid), kahi omega-3 mai nā mea kanu hiki ke hoʻololi ʻia i EPA a me DHA i loko o ke kino.

ʻO ka mea hope loa, he mea maʻalahi loa ka protein hua paukena. Hiki ke ʻai ʻia i nā ʻano like ʻole - ma ke ʻano he hua holoʻokoʻa, wili ʻia i loko o kahi pāʻina, a i ʻole he pauka protein. ʻO kēia maʻalahi e maʻalahi ai i nā vegans a me nā mea kanu mea kanu ke hoʻokomo i kēia kumu protein momona i kā lākou papaʻai ma nā ʻano he nui, mai ka pīpī ʻana i nā hua holoʻokoʻa ma luna o nā salakeke a hiki i ka hoʻohana ʻana.pauka protein hua paukenai loko o nā smoothies a i ʻole nā ​​​​mea i hoʻomoʻa ʻia.

 

Hiki i ka pauka protein hua paukena ke pani i ka protein whey i loko o nā shake?

I ka ʻimi ʻana o ka poʻe i nā mea kanu ʻē aʻe i nā kumu protein kuʻuna, ke lilo nei ka nīnau inā hiki i ka pauka protein hua paukena ke pani i ka protein whey i loko o nā shake e lilo nei i mea maʻamau. ʻOiai he mau pono kūikawā ko lāua ʻelua, hiki i ka pauka protein hua paukena ke lilo i mea kūpono no ka whey no nā poʻe he nui.

Hana ʻia ka pauka protein hua paukena ma ke wili ʻana i nā hua paukena i pauka maikaʻi, e wehe ana i ka hapa nui o ka momona, a waiho i kahi kumu protein i hoʻopaʻa ʻia. E like me ka whey, hiki ke hoʻohui maʻalahi ʻia i loko o nā shakes, 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 lawe ʻana i ka protein.

Ma ke ʻano o ka nui o ka protein, aia i loko o ka pauka protein hua paukena ma kahi o 60-70% protein ma ke kaumaha, kahi e like me nā pauka protein whey he nui. Eia nō naʻe, hiki ke ʻokoʻa ka nui o ka protein ma waena o nā lama, no laila ʻoi aku ka maikaʻi o ka nānā ʻana i ka lepili meaʻai.

ʻO kekahi o nā pono nui opauka protein hua paukenaʻOi aku ka maikaʻi o ka whey no ka poʻe me nā kapu ʻai. ʻAʻohe ona waiū maoli, e lilo ia i koho maikaʻi loa no ka poʻe i hoʻomanawanui ʻole i ka lactose a i ʻole e hahai ana i ka ʻai vegan. ʻAʻohe ona mea hoʻonāukiuki 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 hoʻohaumia ʻia.

I ka wā e pili ana i ka ʻano amino acid, aia i loko o ka protein hua paukena nā ʻeiwa amino acid koʻikoʻi, e lilo ia i protein piha e like me ka whey. Eia nō naʻe, ʻokoʻa nā ʻāpana o kēia mau amino acid. Loaʻa i ka whey nā waikawa amino branched-chain (BCAAs), ʻoi aku ka leucine, i ʻike ʻia no kona mau waiwai kūkulu ʻiʻo. ʻOiai aia nā BCAAs i loko o ka protein hua paukena, ʻoi aku ka haʻahaʻa o nā pae ma mua o ka whey.

ʻOiai kēlā, ʻoi aku ka maikaʻi o ka protein hua paukena ma nā wahi ʻē aʻe. Nui ia i ka arginine, kahi waikawa amino e hana nui ana i ka hana nitric oxide, hiki ke hoʻomaikaʻi i ke kahe koko a hiki ke hoʻonui i ka hana hoʻoikaika kino. Loaʻa iā ia ka tryptophan kiʻekiʻe, 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 hiki ke hoʻoheheʻe ʻia, ua manaʻo pinepine ʻia ka protein whey ʻo ke kūlana gula, me kahi waiwai olaola kiʻekiʻe loa. ʻOiai he hiki ke hoʻoheheʻe ʻia ka protein hua paukena, ʻaʻole paha e omo koke ʻia e like me ka whey. Hiki i kēia wikiwiki o ka omo ʻana ke lilo i mea maikaʻi no kekahi poʻe, e hāʻawi ana paha i ka hoʻokuʻu mau ʻana o nā waikawa amino.

I ka ʻono a me ke ʻano, he ʻono palupalu a nati ko ka protein hua paukena a he ʻoluʻolu hoʻi ia i nā mea he nui. Hoʻohui maikaʻi ia i nā shake, ʻoiai ʻaʻole paha e hoʻoheheʻe loa ʻia e like me kekahi mau protein whey. Manaʻo kekahi poʻe e hoʻohui ia i kahi mānoanoa ʻoluʻolu i kā lākou shake.

I ka hopena, inā pahapauka protein hua paukenahiki ke hoʻololi i ka whey i kāu mau shake e pili ana i kāu mau pono a me nā makemake pilikino. Inā ʻoe e ʻimi nei i kahi kumu protein mea kanu, allergen-friendly me kahi ʻikepili amino acid piha, ʻo ka pauka protein hua paukena kahi koho maikaʻi loa. ʻOiai ʻaʻole paha e kūlike me ka whey ma ke ʻano o ka leucine a i ʻole ka omo wikiwiki ʻana, hāʻawi ia i nā pono ʻē aʻe e lilo ai i mea koho kūpono.

I ka hopena, he kumu maikaʻi loa nā hua paukena no ka protein, e hāʻawi ana i kahi ʻano amino acid piha, hiki ke hoʻoheheʻe ʻia, a me ka nui o nā meaʻai hou aʻe. Inā ʻai ʻia ma ke ʻano he hua holoʻokoʻa a i ʻole ma ke ʻano pauka, hāʻawi lākou i kahi koho protein mea kanu kūpono no nā pono meaʻai like ʻole. E like me nā hoʻololi meaʻai āpau, ʻoi aku ka maikaʻi o ke kūkākūkā ʻana me kahi loea mālama ola kino a i ʻole ka meaʻai meaʻai i hoʻopaʻa inoa ʻia e hōʻoia i ka kūlike o kāu lawe ʻana i ka protein me kāu mau pahuhopu olakino a me nā pono.

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