Las iiproteni Zibalulekile ekukhuleni, ekulungiseni nasekulondolozeni izicwili zomzimba. Nangona idla ngokunxulunyaniswa neemveliso zezilwanyana, irayisi ngumthombo obalulekileyo osekelwe kwisityalo seprotheyini, ngakumbi xa idityaniswe ngokufanelekileyo nokunye ukutya. Ukuze ufumane inkcazelo engakumbi malunga ne iinzuzo zokutya irayisi, kucetyiswa ukuphonononga izifundo malunga nefuthe layo kwimpilo.
Ingakanani iprotheyini enayo irayisi?
Isiqulatho seprotheyini kwirayisi siyahluka ngokuxhomekeke kuhlobo lwayo kunye nokulungiselela:
- Irayisi emhlophe ephekiweyo: Malunga ne-2,7 g yeprotheyini nge-100 g.
- Irayisi ebomvu ephekiweyo: Iqulethe malunga ne-3,5 g yeprotheni nge-100 g, njengoko igcina i-bran kunye nentsholongwane.
- Iprotheyini yerayisi engumgubo: Inokufikelela kwi-80% yeprotheyini ye-protein, iyenza ibe yindlela ebalaseleyo kwiimbaleki kunye nabantu abafuna ukunyusa i-protein yabo.
Iinzuzo zerayisi njengomthombo weprotheyini
Irayisi ibonelela ngeenzuzo ezininzi xa isetyenziswa njengomthombo weprotheyini ngaphakathi kokutya okunesondlo:
- Ukwetyisa okulula: Ifanelekile kubantu abanomdla wokugaya ukutya, njengoko ingenayo i-gluten.
- Ukubonelelwa kwamandla: Enkosi kumxholo wayo ophezulu kwi Iicarbohydrate ezinzima, inika amandla azinzileyo.
- Ngamafutha aphantsi: Lukhetho olunempilo kwabo bafuna ukugcina ukutya okunokulinganisela.
- Ifanelekile kwi vegans kunye nabatya imifuno: Inokudityaniswa nemifuno ukufumana iprotheni epheleleyo.
Indlela yokufumana iprotheni epheleleyo kunye nelayisi
Irayisi ayinazo zonke ii-amino acids ezibalulekileyo ngokwemilinganiselo efanelekileyo, kodwa inokuguqulwa ibe yiprotheyini epheleleyo xa idibene ne:
- Imifuno: Iilentile, iiertyisi okanye iimbotyi.
- Amantongomane nembewu: Iialmonds, i-walnuts okanye imbewu yejongilanga.
- Izinto eziphuma kwisoya: Njenge tofu okanye tempeh.
Ukuze ufunde ngakumbi malunga nemithombo yeprotheyini yabantu abatya imifuno, unokuqhagamshelana ne Imithombo emithathu yeprotheyini yemifuno engeyiyo i-tofu.
Ingaba ingcono irayisi emhlophe okanye emdaka?
Irayisi eBrown yeyona ndlela icetyiswayo kwimbono yesondlo kuba:
- Iqulethe ngaphezulu ifayibha, ephucula ukugaya.
- izisa ngaphezulu iiproteni kunye ne-micronutrients.
- Ine-index ye-glycemic ephantsi, inceda ukulawula amanqanaba eswekile yegazi.
Ukongeza, kuyacetyiswa tshintshela kumgubo werayisi omdaka ukwandisa inzuzo yesondlo.
I-Rice protein powder: enye indlela enomdla?
La irayisi protein powder Yeyona ndlela ibalaseleyo kwizongezo zesintu, ngakumbi kubantu abanelactose okanye ukunganyamezeli igluten. Ngokuqhelekileyo ibonelela ukuya kwi-24 g yeprotheni nge-30 g yemveliso, kunye neprofayili iiamino acid ifanelekile xa idibene neminye imithombo yezityalo yeprotheyini.
Kwabo bafuna iiresiphi ezisempilweni, kunokuba luncedo ukuphonononga ukhetho olunje iipanekuku ezinempilo kunye nezokutya oko kunokubandakanya irayisi njengenxalenye yezithako zabo.
Iingcebiso zokubandakanya irayisi ekudleni okunokulinganisela
Ukuze usebenzise ngokupheleleyo iingenelo zerayisi njengomthombo weprotheni, kuyacetyiswa:
- Yidibanise nabanye iiprotheni zemifuno.
- Khetha irayisi emdaka xa kunokwenzeka.
- Yifake kwiindlela zokupheka ezahlukeneyo ezifana neesaladi, izityu okanye izitya zerayisi ezinemifuno kunye neeprotheni ezongezelelweyo.
Nangona ingeyoprotein epheleleyo ngokwayo, irayisi sisiseko esihle kakhulu sokutya okunesondlo. Idityaniswe nokunye ukutya, inokubonelela ngomthombo opheleleyo noluncedo kakhulu weprotheyini yempilo. Ukufumana izicwangciso ezibanzi malunga nesondlo, kuyafaneleka ukukhangela inqaku ukutya okuphantsi kwe-sodium okanye imenyu yemihla ngemihla.
