Ngaba iprotein ye-oat ilungile empilweni?

I-oats kuphela kwecereal equlethe i-globulin okanye iprotein efana ne-legume, i-avenalin, njengeyona nto iphambili (80%) yokugcina iprotheni. Oat protein Powder sisityalo seprotheyini esizinze kwisityalo esisodwa esisekwe kwi-oats yaseTshayina engeyiyo ye-GMO enceda abavelisi ukuba bahlangabezane nemfuno yabathengi ekhula ngokukhawuleza yokutya okunesondlo, okuneprotheyini kunye nezongezelelo. Iyathandeka kwi-vegan, incasa kakuhle, kwaye yeyona ndlela ibalaseleyo kweminye imithombo yobisi kunye nemifuno yeprotheyini. Konke oko kwenza isithako esifanelekileyo sokunyusa umxholo weprotheyini kuluhlu olubanzi lweemveliso. Iphantse ilingane kumgangatho weprotheyini yesoya, apho uphando lweWorld Health Organisation lubonise ukuba lilingana nenyama, ubisi kunye neprotein yeqanda.

Kodwa ngokwenene isempilweni kangakanani iprotein ye-oat? Kwaye ithelekisa njani neminye imithombo yeprotheyini efana ne-whey, i-soy, okanye iprotheni ye-pea? Eli nqaku libanzi liphonononga iprofayili yesondlo, izibonelelo zempilo, kunye nokusetyenziswa kwe-oat protein powder ukukunceda wenze isigqibo esinolwazi.

Yintoni i-Oat Protein Powder?

I-oat protein powder yi isongezelelo seprotheyini esekwe kwizityalo ikhutshwe kwi-oats epheleleyo (i-Avena sativa), ngokuqhelekileyo ngenkqubo yomatshini okanye i-enzymatic egxininisa umxholo weprotheni ngelixa isusa i-carbohydrates kunye namafutha amaninzi. Isiphumo singumgubo ocolekileyo, ongathathi hlangothi-obunencasa onokuthi uxutywe kwi-shakes, i-smoothies, iimpahla ezibhakiweyo, okanye iiprotheyini.

I-oats esetyenzisiweyo ngokuqhelekileyo i-non-GMO kunye ne-gluten-free (ukuba icutshungulwe kwindawo engena-gluten), okwenza lo mthombo weprotheni ulungele uluhlu olubanzi lweemfuno zokutya.

Iprofayili yesondlo se-Oat Protein Powder

I-oat protein powder iqulethe I-50% ukuya kwi-90% yeprotheyini ngobunzima, kuxhomekeke kwindlela yokucubungula. Nanku umfanekiso wento onokuyilindela kwi-30g nganye yokukhonza (ngokusekwe kwi-80% ye-oat protein isolate).

Xa kuthelekiswa neemfuno ze-amino acid kubantwana, i-oats idlula iimfuno zazo zonke ii-amino acids ezibalulekileyo ngaphandle kwe-lysine kunye ne-threonine (iThebhile 2). Noko ke, ziyasilela xa zithelekiswa neeproteni zeqanda nobisi. Ixabiso lesondlo seemveliso zeprotheyini ye-oat inokuphuculwa ngokuncediswa kwe-lysine, i-threonine, kunye ne-methionine.

 

EAA	Iimfuno ze-EAA (iminyaka emi-2-5 ubudala)	Ithetha ukuba 289 iicultivars oat	amaqanda	Ubisi lweenkomo
histidine	19	22	22	27
Isoleucine	28	39	54	47
Leucine	66	74	86	95
lysine	58	42	70	78
Methionine + cysteine	25	41	57	33
Phenylalanine + tyrosine	63	84	93	102
threonine	34	33	47	44
I-Tryptophane	11	ND	17	14
Valine	35	53	66	64

Lilonke, i-oats ibonelela ngeeprotheyini ezinomgangatho ophezulu wezondlo ezinomgangatho wokwetyisa ongaphezulu kwama-90%, ixabiso lebhayoloji elimalunga nama-75%, kunye nokusetyenziswa kweprotheyini eshiyekileyo engama-70%.

Okubaluleke kakhulu, iprotheni ye-oat iqulethe zonke ezisithoba ezibalulekileyo amino acid, ukuyenza iprotheni epheleleyo, nangona ingaphantsi kancinci kwi-lysine xa ithelekiswa neminye imithombo efana nesoya okanye i-whey.

 

 

Ithebula 1. Amaqhezu eprotheyini ye-Oat ngokwe-Osborne's protein solubility

	MW (kDa)	I-% yeprotheyini iyonke*	pI	Umzimba
Iiglobulins i-Polypeptide b-Polypeptide	53-58 32 22	70 - 80	5.9 - 7.2 8.7 - 9.2	Inyibilika ngokuxutywa Ityuwa enamanzi izisombululo
Albumins (ubukhulu becala ii-enzymes)	ezinkulu kwi-15, kunye nabantwana ababini kwi- ~ 36 kunye ne-22	9 - 20	4 - 7	Ukunyibilika kwamanzi
Iiprolamins (i-avenin)	23.5 kunye ne-15.5 (kunye nencopho encinci kuma-36)	4 - 14	5 - 9	Inyibilika kwi-ethanol emanzi
IiGlutelins (intsalela)	9		-	Inyibilika kwiiasidi ezixubileyo okanye iialkali

IiNzuzo zeMpilo eziphambili ze-Oat Protein Powder

1. Ixhasa Ukukhula Kwemisipha kunye noBuyiselo

Nangona iprotheyini ye-oat isekelwe kwisityalo, inika i-spectrum efanelekileyo yee-amino acids ezibalulekileyo, kuquka i-leucine, isoleucine, kunye ne-valine-I-BCAAs ibalulekile kwi-muscle protein synthesis. Nangona ingenakuhambelana namandla e-anabolic yeprotheni ye-whey, isebenza njengeyona ndlela ibalaseleyo imifuno, abantu abatya imifuno, okanye abo badityaniswa nezinto zobisi ukujonga ukuxhasa iinjongo zempilo.

2. Ikhuthaza ukuSatiety kunye noLawulo lobunzima

Iprotheni ye-oat usisityebi kwi i-beta-glucan, ifayibha enyibilikayo ecothisa ukwetyisa nokukhuthaza iimvakalelo zokuhlutha. Ukutya i-oat protein powder kunokunciphisa indlala kwaye kuncede ukulawula ukutya kwekhalori, kuyenze ibe sisixhobo esihle ukulawulwa kwesisindo kwaye ulawulo lokutya.

3. Yehlisa iCholesterol kwaye iphucula impilo yentliziyo

I-Oats idume ngokuba yizo imiphumo yokunciphisa i-cholesterol, ikakhulu ibalelwa kwi-beta-glucan. Ngelixa enye i-beta-glucan ilahleka kwinkqubo yokutsalwa kweprotheyini, uninzi lwe-oat protein powders lusagcina umkhondo. Ukusetyenziswa rhoqo kunokuxhasa impilo yentliziyo ngokunciphisa i-cholesterol ye-LDL kunye nokuphucula iiprofayili zelipid.

4. I-Gut-Friendly kwaye kulula ukuyigaya

Xa kuthelekiswa neeprotheni zesoya okanye zobisi, iprotein ye-oat ivame ukuba thambileyo kwinkqubo yokwetyisa, ngakumbi kubantu abanokunganyamezeli ukutya. Kungokwemvelo I-lactose-free, i-gluten-free (xa iqinisekisiwe), kwaye iphantsi kwi-allergener, iyenza ibe lolona khetho lufanelekileyo kwizisu ezibuthathaka.

5. Uzinzo kwaye Nobume bendalo esingqongileyo

Ukususela kumbono wokuzinza, iprotheni ye-oat idlula iiprotheni eziphuma kwizilwanyana. I-oats ifuna amanzi amancinci kunye nomhlaba ukukhula, kwaye ukulinywa kwabo kune a indawo ephantsi yekhabhoni. Kubathengi abaqaphela indalo, iprotheni ye-oat inikeza indlela eluhlaza yokuhlangabezana neemfuno zeprotheni.

6. Ulawulo lweswekile yegazi

I-oats zaziwa ngokuba ne- isalathiso se-glycemic index, kwaye inxalenye yazo yeprotini inokunceda ukuzinzisa iswekile esegazini ngokunciphisa ukufunxwa kwecarbohydrates. Oku kwenza i-oat protein ibe ngumgubo ukongezwa okuhlakaniphile kwizidlo ezijolise kulawulo lweswekile yegazi, njengabo balawula i-insulin sensitivity okanye i-Type 2 yeswekile.

 

Ukuthelekisa i-Oat Protein ukuya kweminye imithombo yeProtheyini

Umthombo weProtheyini	uhlobo	Iprotheni nge-30g	Ukugaya	Iprotheyini epheleleyo?	Isibonelelo esiPhambili
Iprotheni ye-oat	Esekelwe kwisityalo	20-25g	phezulu	Ewe (i-lysine ephantsi)	Impilo yentliziyo, ukuhlutha
Iprotheni ye Whey	Izilwanyana-based	24-27g	Phezulu kakhulu	Ewe	Ukufunxa ngokukhawuleza, ukuzuza kwemisipha
Iprotheni yePea	Esekelwe kwisityalo	21-24g	phezulu	Phantse (i-methionine ephantsi)	I-Hypoallergenic, i-iron-rich
IProtheni yeSoy	Esekelwe kwisityalo	23-25g	Phakathi	Ewe	I-BCAA ephezulu, inkxaso yemisipha
Iprotein yelayisi	Esekelwe kwisityalo	20-22g	Phakathi	Hayi (i-lysine ephantsi)	Ukugaya lula, hypoallergenic

Nakuba oat protein ayinakuba namandla afanayo e-anabolic njenge-whey okanye umxholo we-lysine ophezulu we-soy, ugqwesa kwi-digestibility, ukugcinwa, kunye neenzuzo zempilo yentliziyo.

Indlela yokusebenzisa i-Oat Protein Powder

I-oat protein powder iyaguquguquka kwaye kulula ukuyifaka kwiinkqubo zemihla ngemihla:

• Smoothies & shakes: Dibanisa neziqhamo, ubisi lwezityalo, kunye ne nut butter.

• Isoda: Yongeza kwiimuffins, iipancakes, okanye iiprotein bars.

• I-oatmeal okanye i-porridge: Gxuma kwi-cereals ezishushu ukwenzela ukomeleza iprotheyini.

• Iisuphu kunye neesosi: Sebenzisa njenge-ejenti yokuqina kunye neprotheni eyongezelelweyo.

• Ukutya endaweni yoko: Dibanisa kunye nefiber, amafutha anempilo, kunye ne-micronutrients yokugubha ngokulinganayo.

Iingxaki ezinokuthi zibekho kunye neengqwalaselo

Nakuba oat protein powder Inyamezeleka kakuhle kwaye ikhuselekile, kukho iingqwalasela ezimbalwa:

• Incinci kwi-lysine: Unokufuna ukudibanisa kunye nezinye iiprotheni ezisekelwe kwizityalo ezifana ne-ertyisi okanye irayisi ukufezekisa iphrofayili ye-amino acid elinganayo.

• Iindlela zokucwangcisa: Khetha iimveliso ezisebenzisa ulungiso oluncinci okanye lwe-enzymatic ukugcina ingqibelelo yesondlo.

• Iingozi zosulelo: Ukuba une-gluten-sensitive okanye unesifo se-celiac, hlala ujonge isiqinisekiso ayinagluten ukuleyibhela, njengoko i-oats isoloko ilungiswa kwiindawo ezikwaphatha ingqolowa.

isiphelo

Impendulo emfutshane yile: ewe, iprotheni ye-oat ilungile empilweni. Ngumthombo weprotheyini ococekileyo, osekelwe kwizityalo, kunye nesondlo esinesondlo esibonelela ngeenzuzo ezininzi-ukusuka ekuxhaseni ukukhula kwemisipha kunye nempilo yentliziyo ekuphuculeni ukuhlutha kunye nempilo yamathumbu. Ikwanozinzo lokusingqongileyo kwaye inyamezeleke kakuhle ngabantu abaninzi, iyenza ibe lukhetho oluhle kwilizwe elikhulayo lesondlo esisebenzayo.

Nokuba uyimbaleki ejonge ukwahlula iproteni yakho, i-vegan ejolise ekonyuseni iiproteni ezipheleleyo, okanye umthengi okhathalela impilo ofuna ezinye iindlela ezingcono ze-whey okanye isoyi, i-oat protein powder lukhetho oluguquguqukayo nolusebenzayo.