Ke eng e sebetsanang le protheine ea Pea 'me na u lokela ho e leka?

Litaba

• Hobaneng ha liprotheine tsa Pea li ntse li hlaha
• Melemo ea Protheine ea Pea
• Mathata a Mang a Bohlokoa ho Nahanisoa
• Mokhoa oa ho khetha phofo ea protheine ea pea
• Tlhahlobo bakeng sa

Ha ho ja ka limela ho ntse ho ata le ho feta, mehloli e meng ea protheine e ntse e koahela 'maraka oa lijo. Ho tloha ho quinoa le hemp ho ea ho sacha inchi le chlorella, ho na le tse ngata haholo hore li ka baloa. Mohlomong u kile ua bona protheine ea pea har'a mefuta ena e tsebahalang ea li-protein, empa u ntse u ferekanngoa ke hore na lierekisi tsa Lefatše li ka ba mohloli o fe oa protheine.

Mona, litsebi li fana ka leseli mabapi le setsi sena se senyenyane se nang le limatlafatsi. Tsoela pele ho bala bakeng sa melemo le mathata ohle a protheine ea pea le hore na ke hobane'ng ha e le habohlokoa ho ela hloko-le haeba u se vegan kapa limela.

Hobaneng ha liprotheine tsa Pea li ntse li hlaha

Sharon Palmer, setsebi sa phepo e ngolisitsoeng, o re: "Ka lebaka la shelefo ea eona e tsitsitseng, e bonolo ho eketsa, e fetoha mohloli oa protheine o nang le feshene, o bolokang chelete e ngata ebile o na le limatlafatsi." Ehlile e ntse e kenella ka hare ho liprotheine powders, ho tsitsinya, ho tlatselletsa, lebese le entsoeng ka limela le li-burger tsa veggie.

Mohlala, lihlahisoa tsa mantlha tse kang Bolthouse Farms li ntse li qhekella ho li-pea protein bandwagon. Tracy Rossettini, motsamaisi oa lipatlisiso le nts'etsopele ea Bolthouse Farms, o re lets'oa leo le khethile ho kenyelletsa protheine ea lierekisi lebeseng le lecha la pea le hlahisitsoeng ka lebese la semela hobane le fana ka takatso ea moreki bakeng sa tatso, calcium le protheine ho tlosa lebese. O re e na le ligrama tse 10 tsa protheine ka nako eohle (ha e bapisoa le 1g ea protheine lebese la almonde), karolo ea 50 lekholong ea calcium ho feta lebese la lebese, 'me e matlafalitsoe ka vithamine B12 (e ka bang thata ho fumana e lekaneng haeba u le ho vegan kapa lijo tse thehiloeng limela).

Ripple Foods, k'hamphani ea lebese e se nang lebese, e etsa lihlahisoa ka lebese la pere. Adam Lowry, mothehi-'moho le Ripple, o hlalosa hore k'hamphani ea hae e khahliloe ke lierekisi hobane li tsitsitse ho feta lialmonde, kaha li sebelisa metsi a fokolang ebile li hlahisa moea o fokolang oa CO2. Khamphani e kenyelletsa liprotheine tsa pea lebeseng la bona la pea le yoghurt e seng ea lebese ea mofuta oa Segerike, e nang le ligrama tse 8 ho isa ho tse 12 tsa protheine ea pere..

Hona ke qalo feela: Tlaleho ea haufinyane ea mmaraka e entsoeng ke Grand View Research e fana ka maikutlo a hore boholo ba mmaraka oa pea ea lefats'e ka 2016 e ne e le $ 73.4 milione-palo e lebelletsoeng ho nyoloha haholo ka 2025.

Rossettini oa lumela ebile o re protheine ea pea ke karolo ea kholo e hōlang ea mmaraka o sa lebese ka kakaretso: "Ho latela tlhaiso-leseling ea morao-rao e tsoang ho Information Resources, Inc. (IRI), karolo ea lebese eo e seng ea lebese e lebelletsoe ho hola ho fihlela $ 4 Bilione ka 2020," o boletse joalo. (Ha ho makatse ka ho felletseng, ha ho nahanoa hore ho na le lithane tsa likhetho tse monate tsa lebese tse seng tsa lebese tse fumanehang hona joale.)

Melemo ea Protheine ea Pea

Ke hobane'ng ha protheine ea pea e le ea bohlokoa ho uena? The Tlaleho ea Phepo e nepahetseng ea renal e tlaleha hore protheine ea pea e fana ka melemo e meng ea bophelo bo botle. Bakeng sa e le 'ngoe, ha e nkiloe ho efe kapa efe ea lijo tse robeli tse tsebahalang haholo tsa' mele (lebese, mahe, matokomane, linate tsa lifate, soya, tlhapi, tlhapi ea likhofu le koro), tse atisang ho sebelisoa ho etsa li-protein tse tlatsetsang - ho bolelang hore ke khetho e bolokehileng bakeng sa batho ba nang le lithibelo tse fapaneng tsa lijo. Liphuputso tsa pele li boetse li bontša hore ho ja protheine ea lierekisi ho ka fokotsa khatello ea mali ho likhoto le batho, ho latela tlaleho. Lebaka le leng le ka bang lebaka: Hobane liprotheine tsa pea hangata li nkuoa ka mochini ho tsoa lierekisi tse mosehla (ho fapana le karohano ea lik'hemik'hale, eo hangata e sebelisetsoang liprotheine tsa soya le whey), e boloka fiber e ngata e qhibilihang, e qetellang e na le phello e ntle ho bophelo bo botle ba pelo. (Mona ho na le lintlha tse fapaneng ka mefuta e fapaneng ea fiber le hore na hobaneng e le molemo ho uena.)

Le ha Whey e le khale e tšoeroe e le morena oa liprotheine tsohle tse tlatselletsang, protheine ea pea e na le li-amino acid tsa bohlokoa le li-amino acid tse nang le makala, e leng se etsang hore e be tlatsetso e ntle bakeng sa ho aha mesifa le ho e hlokomela, ho bolela setsebi sa lingaka le phepo e nepahetseng Nancy Rahnama, MD Saense ea e tšehetsa: Phuputso e entsoeng ke Journal ea Mokhatlo oa Machaba oa Lipapali Phepo hape e fumane hore sehlopheng sa batho ba jang li-supplement tsa protheine hammoho le koetliso ea ho hanyetsa, protheine ea pea e ile ea hlahisa phaello e lekaneng ea botenya ba mesifa joalo ka whey. (Bona: Na protheine ea Vegan e ka sebetsa hantle joalo ka Whey bakeng sa ho aha mesifa?)

Ha e le hantle, ha ho tluoa tabeng ea tšilo ea lijo, protheine ea pea e ka ba ea e-ba le leoto holim'a whey: "Protheine ea pea e ka mamelloa hamolemo ho feta protheine ea whey, kaha ha e na lebese leha e le lefe ho eona," Dr. Rahnama. Haeba u e mong oa batho ba bangata ba nang le bothata ba ho ruruha (kapa stinky protein farts) kamora ho theola Whey protein, pea e kanna ea ba khetho e ntle ho uena, o re.

"Molemo o mong oa protheine ea lierekisi ke hore lijo tse thehiloeng lijalong li hokahantsoe le melemo e mengata ea bophelo bo botle," ho bolela ngaka e ngolisitsoeng ea lijo Lauren Manaker. Sena se bolela ho theola k'holeseterole, maemo a tlase a hemoglobin A1c (tekanyo ea tekanyo ea tsoekere ea mali e tloaelehileng), le taolo e ntlafetseng ea tsoekere ea mali, oa hlalosa.Ha e le hantle, protheine ea pea e ka thusa ho fokotsa khatello ea mali le ho thibela lefu la pelo le methapo ea mali ka ho theola k'holeseterole le triglyceride, ho latela ho ea phuputsong e entsoeng ke Univesithi ea Michigan Frankel Cardiovascular Center.

Mathata a Mang a Bohlokoa ho Nahanisoa

"Tlhaloso e totobetseng ea protheine ea pea ke hore ha e na boitsebiso bo feletseng ba karolo ea 100 lekholong ea li-amino acid tseo u li hlokang," ho bolela setsebi sa phepo ea oncology, Chelsey Schneider. FYI, li-amino acid ke tsona tse ahang liprotheine. Le ha 'mele oa hau o ka etsa tse ling tsa tsona, o hloka ho ja tse ling ka lijo, o re. Tseo li bitsoa liamino acid tsa bohlokoa. (Ho na le tse robong: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, le valine.) Liprotheine tse thehiloeng liphoofolong (nama, tlhapi, kapa lebese) hangata li na le li-amino acid tsena tsohle tsa bohlokoa ’me kahoo li bitsoa liprotheine tse feletseng. , oa hlalosa.

Lijo tse ling tsa limela (joalo ka quinoa) li na le li-amino acid tsohle tsa bohlokoa, empa tse ngata (joalo ka protheine ea pea) ha li na liprotheine tse felletseng, ho bolela Schneider. Ho lokisa habonolo? Kopanya mehloli e fapaneng ea protheine ea semela e nang le li-amino acid tse tlatselletsang ho netefatsa hore u fumana tsohle tseo u li hlokang. Mohlala, Schneider o khothaletsa ho kenyelletsa litlatsetso joalo ka chia, folaxe, kapa peo ea hemp. (Mona ke tataiso ea mehloli ea liprotheine tsa vegan.)

Haeba u ja lijo tse nang le khalbete e tlase (joalo ka lijo tsa keto), lihlooho li re: "Lierekisi ke mohloli o nepahetseng oa protheine, empa e boetse e na le li-carbs tse ngata haholo bakeng sa meroho," ho bolela Vanessa Rissetto eo e leng setsebi sa phepo e nepahetseng. O re senoelo se le seng sa lierekisi se na le ligrama tse 8 tsa protheine le ligrama tse 21 tsa carbs. Ena ke phapang e khōlō ha e bapisoa le broccoli, e nang le ligrama tse 10 feela tsa lik'habohaedreite le ligrama tse 2.4 tsa protheine ka senoelong.

Mokhoa oa ho khetha phofo ea protheine ea pea

Ho etsa bonnete ba hore o reka protheine ea boleng ba lierekisi, fumana e 'ngoe ea lintho tse phelang, ho bolela setsebi sa phepo e nepahetseng, Tara Allen. Seo se tiisa hore e ke ke ea ba GMO mme e tla ba le meriana e bolaeang likokoanyana e fokolang.

O boetse a khothaletsa ho lekola mabitso a hau a phepo ka hloko, kaha o tla batla ho khetha lebitso le nang le lisebelisoa tse fokolang. Ela hloko le ho qoba li-fillers tse feteletseng (joaloka carrageenan), tsoekere e ekelitsoeng, dextrin kapa maltodextrin, li-thickeners (joaloka xanthan gum), le mebala leha e le efe ea maiketsetso, o re.

"Ha u batla phofo ea boleng bo holimo ea lierekisi, ho boetse ho bohlale ho qoba lintho tse natefisang maiketsetso tse kang aspartame, sucralose le acesulfame potassium," ho bolela setsebi sa phepo ea lijo se ngolisitsoeng Britni Thomas. Ka lehlakoreng le leng, Stevia ke senatefisi se sireletsehileng ntle le haeba u se ela hloko, o re.

Leha lierekisi e se protheine e felletseng ka botsona, lihlahisoa tse ngata li tla eketsa li-amino acid tse sieo kapa li kopanya protheine ea pea le liprotheine tse ling tse thehiloeng limela ho etsa tlatsetso e felletseng ea protheine: Sheba lehlakore le letona la lengolo la phepo botlolong. 'me u netefatse hore li-amino acid tse robong tsa bohlokoa li thathamisitsoe, ho bolela Dr. Rahnama.

Ho sa tsotelehe hore na o sebelisa protheine ea mofuta ofe, hopola: Ho ntse ho le bohlokoa ho ja protheine e le karolo ea lijo tse leka-lekaneng letsatsi lohle. Allen o re: "Kamehla ho molemo ho fumana phepo e nepahetseng ka hohle kamoo ho ka khonehang lijong tse felletseng le ho sebelisa litlatsetso ho tlatsa likheo." "Ho na le mekhoa e mengata eo u ka kenyang protheine ea lierekisi ka letsatsi la hau." Leka ho e kopanya le li-smoothies, li-muffin tse phetseng hantle, oatmeal esita le li-pancake.

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