Puas yog Pumpkin Seeds yog qhov zoo ntawm cov protein?

Cov protein ntau npaum li cas hauv cov noob taub dag?

Organic taub dag noob yog lub zog ntawm kev noj haus, thiab lawv cov ntsiab lus protein yog qhov tshwj xeeb tshaj plaws. Qhov nruab nrab, ib qho 1-ounce (28-gram) noj nyoos, organic taub dag noob muaj txog 7 grams protein. Qhov no ua rau lawv ib qho ntawm cov noob muaj protein ntau tshaj plaws, dhau ntawm cov noob paj noob hlis thiab flaxseeds hauv cov ntsiab lus protein.

Txhawm rau muab qhov no rau hauv kev xav, tib qhov loj me ntawm almonds muaj txog 6 grams protein, thaum chia noob muab ib ncig 4 grams. Cov ntsiab lus muaj protein ntau hauv cov khoom me me no ua rau cov noob taub dag yog qhov kev xaiv zoo tshaj plaws rau cov neeg uas tab tom nrhiav kom lawv cov protein ntau ntxiv, tsis hais rau cov leeg nqaij, tswj qhov hnyav, lossis kev noj qab haus huv.

Nws tsim nyog sau cia tias cov ntsiab lus ntawm cov protein tuaj yeem sib txawv me ntsis nyob ntawm seb cov noob tau npaj li cas. Roasted taub dag noob yuav muaj cov protein ntau dua me ntsis vim tias tsis muaj dej noo thaum lub sijhawm ci. Txawm li cas los xij, qhov sib txawv feem ntau yog tsawg, thiab ob qho tib si nyoos thiab roasted organic taub dag noob yog qhov zoo tshaj plaws protein.

Pumpkin noob protein hmoovsuav tias yog ua tiav, txhais tau tias nws muaj tag nrho cuaj qhov tseem ceeb amino acids uas peb lub cev tsis tuaj yeem tsim tawm ntawm lawv tus kheej. Qhov no yog qhov tshwj xeeb tshaj yog muaj txiaj ntsig rau cov neeg noj zaub mov raws li cov nroj tsuag, vim tias cov proteins ntawm cov nroj tsuag tiav tsis tshua muaj.

Tsis tas li ntawd, cov protein nyob rau hauv cov noob taub dag yog digestible heev, nrog rau cov nqi roj ntsha li ntawm 65%. Qhov no txhais tau hais tias ib feem tseem ceeb ntawm cov protein noj los ntawm cov noob taub dag tuaj yeem siv tau los ntawm lub cev. Lub siab digestibility, ua ke nrog tag nrho cov amino acid profile, ua rau cov noob taub dag muaj protein ntau piv rau qee cov tsiaj proteins ntawm cov khoom noj muaj txiaj ntsig.

Ntxiv nrog rau cov protein, cov noob taub dag organic muaj ntau hauv lwm cov as-ham. Lawv yog ib qho zoo heev ntawm magnesium, zinc, hlau, thiab omega-3 fatty acids. Lawv kuj muaj cov tshuaj antioxidants tseem ceeb, suav nrog vitamin E thiab carotenoids. Qhov kev noj zaub mov zoo no ntxiv txhim kho tus nqi ntawm cov noob taub dag ua cov protein ntau, vim tias koj tau txais ntau yam txiaj ntsig kev noj qab haus huv nrog rau koj cov protein kom tsawg.

 

Dab tsi yog cov txiaj ntsig ntawm taub dag noob protein rau vegans thiab neeg tsis noj nqaij?

Rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij, nrhiav kom tau cov khoom noj muaj txiaj ntsig zoo muaj peev xwm qee zaum nyuaj. Qhov no yog qhov twg taub dag noob protein ci, muab ntau yam txiaj ntsig rau cov khoom noj hauv qab no.

Ua ntej, raws li tau hais ua ntej, cov noob taub dag yog cov protein ua tiav, muaj tag nrho cuaj qhov tseem ceeb amino acids. Qhov no yog qhov tshwj xeeb tshaj yog muaj txiaj ntsig rau cov neeg tsis noj nqaij thiab cov neeg tsis noj nqaij, vim tias muaj ntau cov khoom noj muaj protein ntau ua tsis tiav, tsis muaj ib lossis ntau qhov tseem ceeb amino acids. Los ntawm kev sib xyaw cov noob taub dag rau hauv lawv cov zaub mov, cov neeg noj zaub mov tuaj yeem ua kom lawv tau txais cov amino acid profile zoo sib xws yam tsis muaj kev cia siab rau tsiaj cov khoom.

Qhov thib ob, taub dag noob protein yog digestible heev. Qee cov nroj tsuag cov proteins tuaj yeem nyuaj rau lub cev kom zom thiab nqus tau, tab sis cov noob taub dag muaj cov txiaj ntsig zoo, uas txhais tau hais tias feem ntau ntawm cov protein noj tuaj yeem siv tau los ntawm lub cev. Qhov no ua rau nws muaj txiaj ntsig zoo rau cov vegans thiab cov neeg tsis noj nqaij uas xav tau kom lawv ua tau raws li lawv cov kev xav tau ntawm cov protein los ntawm cov nroj tsuag ib leeg.

Lwm qhov txiaj ntsig tseem ceeb yog cov ntsiab lus hlau hauv cov noob taub taub. Hlau deficiency yog ib qho kev txhawj xeeb rau cov hauv qab no cov zaub mov raws li cov nroj tsuag, raws li cov nroj tsuag-raws li hlau (tsis yog-heme hlau) feem ntau tsis yooj yim absorbed tshaj hlau los ntawm cov tsiaj (heme hlau). Txawm li cas los xij, cov noob taub dag yog nplua nuj nyob hauv cov hlau, muab txog 23% ntawm qhov pom zoo noj txhua hnub hauv ib qho 1-ounce. Thaum noj nrog cov khoom noj uas muaj vitamin C, qhov nqus ntawm cov hlau no tuaj yeem txhim kho ntxiv.

Cov noob taub dag kuj yog ib qho zoo heev ntawm zinc, lwm cov khoom noj uas tuaj yeem nyuaj kom tau txais cov khoom noj kom txaus ntawm vegan lossis neeg tsis noj nqaij noj. Zinc yog qhov tseem ceeb rau kev tiv thaiv kab mob, kho qhov txhab, thiab DNA synthesis. Ib qho 1-ounce kev pabcuam ntawm cov noob taub dag muab txog 14% ntawm kev pom zoo noj zinc txhua hnub.

Rau cov vegans thiab cov neeg tsis noj nqaij muaj kev txhawj xeeb txog omega-3 fatty acids, feem ntau cuam tshuam nrog cov roj ntses, cov noob taub dag muaj lwm txoj hauv kev. Thaum lawv tsis muaj EPA lossis DHA (cov qauv ntawm omega-3s pom hauv cov ntses), lawv muaj cov nplua nuj nyob hauv ALA (alpha-linolenic acid), cov nroj tsuag-based omega-3 uas tuaj yeem hloov mus rau EPA thiab DHA hauv lub cev.

Thaum kawg, taub dag noob protein yog incredibly ntau yam. Nws tuaj yeem noj hauv ntau hom - raws li tag nrho cov noob, hauv av rau hauv pluas noj, lossis ua hmoov protein. Qhov kev ua tau zoo no ua rau nws yooj yim rau cov vegans thiab cov neeg tsis noj nqaij kom sib xyaw cov khoom noj muaj txiaj ntsig zoo rau hauv lawv cov zaub mov hauv ntau txoj hauv kev, los ntawm cov noob tag nrho ntawm cov zaub nyoos mus rau kev siv.taub dag noob protein hmoovnyob rau hauv smoothies los yog ci khoom.

 

Tau taub dag noob protein hmoov hloov whey protein nyob rau hauv shakes?

Raws li ntau tus neeg nrhiav lwm txoj hauv kev cog qoob loo rau cov khoom noj muaj protein ntau, cov lus nug ntawm seb cov noob taub dag protein hmoov puas tuaj yeem hloov cov whey protein hauv shakes tau dhau los ua ntau dua. Txawm hais tias ob qho tib si muaj lawv cov txiaj ntsig tshwj xeeb, taub dag noob protein hmoov tuaj yeem yog txoj hauv kev siv tau rau whey rau ntau tus neeg.

Pumpkin noob protein hmoov yog tsim los ntawm kev sib tsoo cov noob taub dag rau hauv cov hmoov zoo, tshem tawm feem ntau ntawm cov roj cov ntsiab lus, thiab tawm hauv cov concentrated protein. Zoo li whey, nws tuaj yeem sib xyaw yooj yim rau hauv shakes, smoothies, lossis lwm yam dej haus, ua rau nws yooj yim xaiv rau cov neeg xav txhawb lawv cov protein kom tsawg.

Hais txog cov ntsiab lus ntawm cov protein, taub dag noob protein hmoov feem ntau muaj txog 60-70% protein los ntawm qhov hnyav, uas yog piv rau ntau cov hmoov whey protein. Txawm li cas los xij, cov ntsiab lus muaj protein ntau tuaj yeem sib txawv ntawm cov hom, yog li nws yog qhov zoo tshaj plaws los xyuas cov ntawv qhia zaub mov.

Ib qho ntawm cov txiaj ntsig tseem ceeb ntawmtaub dag noob protein hmoovtshaj whey yog nws tsim nyog rau cov neeg uas muaj kev txwv kev noj haus. Nws yog ib txwm tsis muaj mis nyuj, ua rau nws yog qhov kev xaiv zoo tshaj plaws rau cov tib neeg uas tsis muaj lactose intolerant lossis ua raws li kev noj zaub mov vegan. Nws kuj feem ntau tsis pub muaj cov tshuaj tsis haum xws li cov kua txiv hmab txiv ntoo thiab gluten, txawm hais tias nws yog qhov zoo tshaj plaws los kuaj xyuas daim ntawv lo rau cov kab mob sib kis.

Thaum nws los txog rau cov amino acid profile, taub dag noob protein muaj tag nrho cuaj qhov tseem ceeb amino acids, ua kom tiav cov protein zoo li whey. Txawm li cas los xij, qhov proportions ntawm cov amino acids txawv. Whey tshwj xeeb tshaj yog nyob rau hauv branched-chain amino acids (BCAAs), tshwj xeeb tshaj yog leucine, uas paub txog nws cov leeg-tsim zog. Thaum cov noob taub dag muaj BCAAs, cov qib feem ntau qis dua hauv cov whey.

Uas tau hais tias, taub dag noob protein zoo hauv lwm qhov chaw. Nws yog nplua nuj nyob rau hauv arginine, ib qho amino acid uas ua lub luag haujlwm tseem ceeb hauv kev tsim cov nitric oxide, uas tuaj yeem txhim kho cov ntshav txaus thiab muaj peev xwm txhim kho kev tawm dag zog. Nws kuj tseem muaj nyob rau hauv tryptophan, uas yog ib qho tseem ceeb rau serotonin ntau lawm thiab yuav pab tau pw tsaug zog thiab mus ob peb vas kev cai.

Nyob rau hauv cov nqe lus ntawm digestibility, whey protein feem ntau suav hais tias yog tus qauv kub, nrog rau cov khoom muaj txiaj ntsig zoo heev. Txawm hais tias taub dag noob protein kuj yog digestible heev, nws yuav tsis tau absorbed sai heev li whey. Qhov kev nqus qeeb qeeb no tuaj yeem ua tau zoo rau qee tus neeg, muaj peev xwm muab kev tso tawm ntau dua ntawm cov amino acids.

Thaum nws los txog rau saj thiab kev ntxhib los mos, taub dag noob protein muaj ib qho me me, nutty tsw uas ntau pom qab ntxiag. Nws zoo li sib tov zoo hauv shakes, txawm hais tias nws yuav tsis yaj tag li ib co whey proteins. Qee tus neeg pom tias nws ntxiv cov tuab zoo nkauj rau lawv cov shakes.

Thaum kawg, sebtaub dag noob protein hmoovtuaj yeem hloov whey hauv koj cov shakes nyob ntawm koj tus kheej xav tau thiab nyiam. Yog hais tias koj tab tom nrhiav rau cov nroj tsuag-raws li, allergen-phooj ywg protein qhov chaw nrog ib tug ua tiav amino acid profile, taub dag noob protein hmoov yog ib qho kev xaiv zoo heev. Txawm hais tias nws yuav tsis phim cov whey hauv cov ntsiab lus ntawm leucine cov ntsiab lus lossis kev nqus sai, nws muaj ntau yam txiaj ntsig uas ua rau nws tsim nyog lwm txoj hauv kev.

Hauv kev xaus, cov noob taub dag yog qhov zoo tshaj plaws ntawm cov protein, muab tag nrho cov amino acid profile, siab digestibility, thiab ib tug tswv tsev ntawm cov as-ham ntxiv. Txawm hais tias noj tag nrho cov noob los yog hmoov, lawv muab ntau yam, cov khoom noj muaj protein ntau haum rau ntau yam kev noj haus. Ib yam li kev hloov pauv kev noj haus, nws yog qhov zoo tshaj plaws los sab laj nrog tus kws kho mob lossis tus kws kho mob sau npe kom paub meej tias koj cov protein kom haum raws li koj lub hom phiaj kev noj qab haus huv thiab kev xav tau.

Cov ntaub ntawv:

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3. Yadav, M., et al. (2016). Khoom noj khoom haus thiab kho muaj peev xwm ntawm Pumpkin Noob. Nutrition and Food Science International Journal, 2(4), 555-592.

4. Lonnie, M., et al. (2018). Protein rau lub neej: Kev tshuaj xyuas ntawm Kev Noj Qab Haus Huv Zoo Tshaj Plaws, Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv rau Cov Neeg Laus. Khoom noj khoom haus, 10(3), 360.

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6. Berrazaga, I., et al. (2019). Lub luag hauj lwm ntawm Anabolic Properties ntawm tsob nroj- piv rau tsiaj-raws li Protein Sources nyob rau hauv kev txhawb nqa cov nqaij ntshiv loj: Kev ntsuam xyuas tseem ceeb. Nutrient, 11(8), 1825.

7. Morrison, MC, et al. (2019). Hloov Tsiaj Proteins nrog Nroj Tsuag Proteins hauv Kev Noj Qab Haus Huv Western: Kev Ntsuam Xyuas. Nutrient, 11(8), 1825.

8. Gorissen, SHM, et al. (2018). Cov ntsiab lus ntawm cov protein thiab cov amino acid muaj pes tsawg leeg ntawm cov khoom lag luam muaj nyob hauv cov nroj tsuag cov protein cais tawm. Amino Acids, 50(12), 1685-1695.

9. Banaszek, A., et al. (2019). Qhov cuam tshuam ntawm Whey vs. Pea Protein ntawm Kev Hloov Kho Lub Cev Tom Qab 8-Lub Limtiam ntawm Kev Ua Haujlwm Siab Ua Haujlwm Siab Siab (HIFT): Kev Kawm Pilot. Kev Ua Si, 7(1), 12.

10. Applegate, EA, & Grivetti, LE (1997). Tshawb nrhiav kev sib tw: keeb kwm ntawm kev noj haus fads thiab tshuaj ntxiv. Phau ntawv Journal of Nutrition, 127(5), 869S-873S.