Mhlawumbi eyona FAQ umntu otya imifuno kuphela kukuba, 'Uzifumana njani iiprotein?' (okuhlala kulandelwa, 'Kodwa uza kuthini inyama yenkomo ? '). Imifuno, nceda ukhululeke ukulibhukumaka eli phepha ulithumele kuye nakubani na okhe wakubuza lo mbuzo kwakhona, kuba kukho ubuninzi yokutya okungafunekiyo kwemifuno, ukutya okuneproteni eninzi onokukhetha kuyo.
Makhe sixoxe ngeebhloko zokwakha zeeproteni: iiamino acid. Ngoku ka Unyango lwezempilo , imizimba yethu iyazenza ii-amino acid, kodwa kuxhomekeke kuthi ukubonelela okuseleyo ngokutya kwethu. Lezo zingenziwanga yimizimba yethu ziyabizwa kubalulekile iiamino acid. Kukho ezisithoba: i-histidine, isoleucine, leucine, i-lysine, i-methionine, i-phenylalanine, i-threonine, i-tryptophan kunye ne-valine. Ke, ngokuchaseneyo neprotein esekwe kwizilwanyana, equlathe zonke i-amino acid ezilithoba kwaye ke ithathwa njengomthombo weprotein 'opheleleyo', ezinye iiprotein ezisekwe kwizityalo zinexabiso eliphantsi kakhulu leeamino acid okanye azilahlekanga kwaphela. Kodwa ungakhathazeki: Imithombo yeeprotein-efanelekileyo yemifuno zikhona , Kwaye nokuba ukhetha ukuphuma kwimithombo epheleleyo yeeprotein, usengaphosa ngokwaneleyo ezi protein zityebileyo zeproteyini kunye ukuze uqiniseke ukuba ufumana zonke ezisithoba ze-amino acid.
Xa ucinga ngeenkozo ezinobutyebi beprotein, ingcinga yakho yokuqala inokutsiba ukuya kwiquinoa. Ukucacisa, iquinoa iyimbewu ngobuchwephesha, kodwa ihlelwa njengengqolowa epheleleyo. Ngoku ka IHarvard Kulinywe iminyaka engama-5000, ngenxa yoko abantu basebenzise ubuninzi beprotheni yesityalo kunye nefayibha ixesha elide.
Imbewu, iinkozo, nokuba ziyintoni na, zizele ziiprotein
Ikomityi enye yequinoa ephekiweyo inika malunga neegram ezisibhozo zeprotheyini kunye neegram ezintlanu zefayibha. Kwaye ityebile kwi-manganese, phosphorus, magnesium, folate, kunye ne-thiamin (ivithamini B1). Kwaye uyakhumbula xa sasithetha ngale mithombo yeeprotheyini enobuzaza yemifuno? Le yenye yazo. Amanqaku ebhonasi yokuba ayina-gluten-ngokwemvelo! (Ingcebiso yenkqubo: Iquinoa iphakathi kokutya ekufuneka ubenjalo ukutya kanye emva kokuzilolonga .)
Njengoyintanda njengequinoa, ayisiyiyo kuphela ingqolowa (ahem, imbewu), ezele ziiprotein. Ngapha koko, Nazi ezinye iinkozo ezintandathu (nazo imbewu yezobuchwephesha) eziqulathe okunene nakaninzi iprotein kunequinoa: spelled, Kamut, teff, amaranth, kunye namazimba (nge Impilo yabasetyhini ). Wakhe weva ngabo? Ukuba akukhange kubenjalo, nantsi into ekufuneka uyazi: I-Spell iyadinga kwaye ine-10.67 yeeprotheyini kwikomityi enye. I-Kamut nutty kunye ne-buttery kunye ne-9.82 gram yeprotheni ngekomityi nganye. I-Teff iswiti kancinci kwaye ine-9.75 yeeprotheyini kwikomityi nganye. I-Amaranth ingumhlaba kwaye ine-9.35 yeeprotheyini kwikomityi nganye, kwaye amazimba ayakrakra kancinci kwaye anee-8.68 zeeprotheyini kwikomityi nganye.
Omnye umbuzo: 'Ngaba uyayitya isaladi, imifuno, kunye netofu?' I-Tbh, loo combo ivakala ilungile, kodwa i-tofu ngokuqinisekileyo ayisiyiyo kuphela imveliso ye-protein etyebileyo phaya-kodwa kuba sele silapha, masithethe ngayo.
Hayi, i-tofu ayisiyiyo kuphela imveliso yesoya phaya
I-Tofu ibisi yobisi ejiyiweyo ecinezelwe kwiibhloko ezimhlophe. Ihlala iza neentlobo ezintathu: i-silken, iqinile, kwaye iqinile ngakumbi. Abanye abantu bayakhawuleza ukuvala uluvo lokuba ne-tofu kuba 'iyinyani.' Ukuya kuthi, siza kuthi: I-Tofu inokuba yinto entle nokuba yeyiphi na oyifunayo ngenxa yombono wayo wokuthambisa ngokulula ii-flavour- kwaye ukuba ayimnandi kwaphela, usenokuba wenza iimpazamo eziqhelekileyo xa uyilungiselela. (Ngaba singayaphula nje ibala le-tofu-is-gross, nceda?)
Ngokubhekisele kumxholo weprotheni: ngokwe Unyango lwezempilo , 'I-ounce e-3 (85-gram) ekhonza i-tofu ibonelela malunga ne-8 yeeprotheyini. Ikwabonelela ngeepesenti ezili-15 zeXabiso lemihla ngemihla (i-DV) kwi-calcium, kunye nexabiso elincinci le-potassium kunye nentsimbi.
Ukuya kuthi ga kwiimveliso zesoya ngaphandle kwe-tofu, ii-veggie burger lolunye uhlobo lokutya okune-protein. Umcimbi ekuphela kwawo apha ukho Okuninzi zeentlobo ezahlukeneyo ze-veggie burger, ezenza kube nzima ukuvelisa ukuba zingaphi iiprotein kwenye ngaphandle kokufumana ngqo. Umzekelo, sinoGqirha Praeger Wayo Yonke iMelika Veggie Burger. Ngoku ka Yitya Oku, Hayi Oko! , le yeyona burger ilungileyo yokutyala imali kuyo ukuba ufuna ukufumana eyona protein - 28 gram patty nganye, ukuba ichane. Ukuba awuva kutsalwa kwe-tofu okanye i-veggie burger, ezinye iimveliso ezityebileyo zeprotein ezinokuthi zisetyenziswe ziitempeh kunye ne-edamame.
Ungalibali imidumba
Ngaphambi kokuba singene kule nto, nantsi inkcazo ekhawulezileyo 'yemidumba,' ngoncedo lwe Unyango lwezempilo : 'Imbotyi ligama eliqhelekileyo elisetyenziselwa ukuchaza imbewu yezityalo ezisuka kusapho lwembotyi, ezibandakanya iimbotyi, ii-ertyisi, iilentile kunye namandongomane.' Gcina loo nto engqondweni njengoko sihamba ngale nto.
Okokuqala: irayisi kunye neembotyi. Ayisiyiyo nje ikomityi emnandi yeklasikhi, kodwa ngokudibeneyo, zenza umthombo weeprotein opheleleyo. Ngelixa irayisi emdaka nomhlophe iphantsi kwi-lysine kwaye iphezulu kwi-methionine, iimbotyi ziyenzela yona ngokuba phezulu kwi-lysine kunye ne-methionine esezantsi. Thetha ngomdlalo ogqibeleleyo. Ngoku ka Unyango lwezempilo , ikomityi enye yerayisi kunye neembotyi zilingana ne-12 yeeprotheyini kunye ne-10 gram yefayibha.
Usenokuzibuza ukuba loluphi uhlobo lweembotyi ekufuneka uzityile kunye naloo rayisi, kulapho uluhlu luvela khona Yitya oku Iza neebhontshisi eziluncedo, ukusuka kwinqanaba eliphezulu ukuya kwelisezantsi ngokwamanqanaba eeprotein. Inguqulelo efinyeziweyo: Thenga ezinye iimbotyi ezinkulu zaseMntla. Ngokukrakra, ufumana i-9.5 yeeprotheyini ukusuka kwisiqingatha sendebe yazo.
Iilentile lukhetho lwakho olulandelayo olulandelayo, uthambise iigramu ezilithoba zeproteni ngesiqingatha sendebe. Olunye ukhetho olukhulu, ngokulandelelana kobuninzi- ubuncinci obuneprotheyini: ukwahlula ii-ertyisi, iimbotyi ezimnyama, ii-erty amehlo amnyama, iimbotyi ze-navy, iimbotyi ze-pinto, iimbotyi ze-cranberry kunye neembotyi ezibomvu zezintso. (Ngendlela, ukuba uyazibuza, ukutya iimbotyi yonke imihla ziya kuba neziphumo zazo kuwe-uninzi lwazo luqinisekile.)
