Yini i-Deal nge-Pea Protein futhi kufanele Uyizame?

-Delile

• Kungani Amaprotheni ePea Eyavela
• Izinzuzo Pea Protein
• Amanye ama-Downsides Kufanele Ucatshangelwe
• Ungayikhetha Kanjani i-Pea Protein Powder elungile
• Buyekeza kwe-

Njengoba ukudla okutshalwa ezitshalweni kuya ngokuya kwanda, eminye imithombo yamaprotheni ibilokhu igcwele emakethe yokudla. Kusukela ku-quinoa ne-hemp kuya ku-sacha inchi ne-chlorella, cishe kuningi kakhulu ongabala. Kungenzeka ukuthi uke wawabona amaprotheni e-pea phakathi kwalezi zinhlobo zamaprotheni ezithandwa kakhulu ezitshalweni, kepha usadideke kancane ngokuthi uphizi eMhlabeni ungaba kanjani umthombo owanele wamaprotheni.

Lapha, ochwepheshe banikeza umbono ngale ndlu yamandla encane enomsoco. Funda ngazo zonke izinzuzo nezingozi ze-pea protein nokuthi kungani kufanele ukunakwa-ngisho noma ungeyena i-vegan noma isitshalo.

Kungani Amaprotheni ePea Eyavela

"Ngenxa yeshelufu layo elizinzile, okulula ukulifaka, ipea protein iba ngumthombo wamaprotheni onomfashini, owonga imali, osimeme futhi onomsoco," kusho isazi sokudla esibhalisiwe uSharon Palmer. Impela, ingena ngaphakathi kwama-protein powders, ama-shakes, supplements, ubisi olusekelwe ezitshalweni, nama-veggie burgers.

Isibonelo, imikhiqizo ejwayelekile efana neBolthouse Farms igxumela ku-pea protein bandwagon. UTracy Rossettini, umqondisi wezocwaningo nentuthuko yeBolthouse Farms, uthi lo mkhiqizo ukhethe ukufaka iprotheni ye-pea ku-Milk Protein Milk entsha yomkhiqizo ophuzi ngoba iletha isifiso sabathengi sokunambitha, i-calcium, namaprotheni-okususa ubisi. Uthi inamagremu angu-10 weprotheyini ngokudla ngakunye (uma kuqhathaniswa ne-1g yeprotheyini obisini lwe-alimondi), i-calcium engaphezulu ngamaphesenti angu-50 kunobisi lobisi, futhi iqiniswe ngovithamini B12 (okungaba nzima ukuyithola eyanele uma i-vegan noma ukudla okutshalwe ezitshalweni).

I-Ripple Foods, inkampani yobisi engenalo ubisi, yenza imikhiqizo ngobisi lwephizi kuphela. U-Adam Lowry, ongumsunguli we-Ripple, uchaza ukuthi inkampani yakhe idonswe uphizi ngoba empeleni zisimeme kakhulu kunama-alimondi, njengoba zisebenzisa amanzi amancane futhi zikhiqiza umoya omncane we-CO2. Le nkampani ihlanganisa amaprotheni ephizi obisini lwabo lwephizi kanye neyogathi yesitayela samaGreki engeyona yobisi, ehlanganisa amagremu angama-8 no-12 weprotheyini yephizi ngokukhonza ngakunye, ngokulandelana..

Futhi lesi kumane nje kuyisiqalo: Umbiko wemakethe wakamuva owenziwe yiGrand View Research uphakamisa ukuthi usayizi wemakethe yamaprotheni ephizi emhlabeni wonke ngo-2016 wawungamaRandi ayizigidi ezingama-73.4-inombolo okulindeleke ukuthi ikhuphuke kakhulu ngo-2025.

URossettini uyavuma futhi uthi ipea protein iyingxenye nje yokukhula okuthuthukayo kwemakethe engeyona eyobisi isiyonke: "Ngokwedatha yakamuva evela kwa-Information Resources, Inc. (IRI), ingxenye yobisi engeyona eyobisi kulindeleke ukuthi ikhule ibe $ 4 Billion ngo-2020, "usho kanje. (Akumangazi ngokuphelele, uma kubhekwa ukuthi kunamathani wezinketho zobisi ezingezona zobisi ezimnandi ezitholakalayo manje.)

Izinzuzo Pea Protein

Kungani ipea protein idinga ukunakwa? I- Ijenali Yokudla Okunomsoco ibika ukuthi ipea protein inikeza izinzuzo ezithile ezisemthethweni zezempilo. Kokukodwa, akususelwa kokunye kokudla kwe-allergenic okuvame kakhulu (ubisi, amaqanda, amakinati, amantongomane ezihlahla, isoya, inhlanzi, i-shellfish, nokolweni), okuvame ukusetshenziselwa ukudala izithako zamaprotheni - okusho ukuthi kuyindlela ephephile abantu abanemikhawulo ehlukahlukene yokudla. Izifundo zokuqala zikhombisa nokuthi ukudla ipea protein kunganciphisa umfutho wegazi kumagundane anegazi kanye nabantu, ngokusho kombiko. Esinye sezizathu ezingaba yisizathu: Ngenxa yokuthi iphrotheni kaphizi ivame ukutholakala ngomshini kuphizi ohlukaniseke ophuzi omhlaba (ngokuqhathanisa nokuhlukaniswa kwamakhemikhali, okuvame ukusetshenziselwa amaprotheni e-soya nama-whey), igcina i-fiber encibilikayo, egcina inomthelela omuhle empilweni yenhliziyo nemithambo yegazi. (Nakhu okuningi mayelana nezinhlobo ezahlukahlukene zefayibha nokuthi kungani kukuhle kuwe.)

Nakuba i-whey sekuyisikhathi eside ibhekwa njengenkosi yazo zonke izithako zamaprotheni, iphrotheni ye-pea inothile ngama-amino acid abalulekile nama-branched-chain amino acid, okuwenza abe isengezo esihle kakhulu ekwakheni imisipha nokugcinwa kwayo, kusho udokotela kanye nochwepheshe bokudla okunomsoco uNancy Rahnama, MD. Isayensi iyakuxhasa: Ucwaningo olwenziwe ngu Ijenali ye-International Society of Sports Nutrition waphinde wathola ukuthi eqenjini labantu abadla izithasiselo zamaprotheni ngokuhambisana nokuqeqeshwa kokumelana, iphrotheni ye-pea ithole izinzuzo eziningi zokujiya kwemisipha njenge-whey. (Bheka: Ingabe I-Vegan Protein Ingasebenza NjengeWhey Yokwakha Imisipha?)

Eqinisweni, uma kukhulunywa ngokugaywa, ipea protein ingaba nomlenze phezulu ku-whey: "Iprotheni ye-Pea ingabekezelelwa kangcono kunamaprotheni we-whey, njengoba ingenalo ubisi kuwo," uDkt Rahnama. Uma ungomunye wabantu abaningi abahlangabezana nokuqunjelwa (noma ama-protein stinky farts) ngemuva kokwehlisa amaprotheni we-whey, ipea ingaba yindlela engcono kuwe, usho kanje.

"Enye inzuzo ye-pea protein ukuthi ukudla okutshalwa ezitshalweni kuxhunyaniswe nezinzuzo eziningi zezempilo," kusho isazi sokudla esibhalisiwe uLauren Manaker. Lokhu kusho ukuthi i-cholesterol ephansi, amazinga aphansi e-hemoglobin A1c (isilinganiso samazinga kashukela egazini), nokulawulwa kweglucose okungcono, uyachaza. Ngempela, ipea protein ingasiza ekwehliseni umfutho wegazi futhi ivimbele izifo zenhliziyo ngokwehlisa amazinga e-cholesterol ne-triglyceride, ngokusho ocwaningweni olwenziwe yi-University of Michigan Frankel Cardiovascular Center.

Amanye ama-Downsides Kufanele Ucatshangelwe

"Okubi kakhulu ukuthi ipea protein ayinayo imininingwane ephelele ngamaphesenti ayi-100 ama-amino acid owadingayo," kusho isazi sokudla esiqinisekisiwe se-oncology u-Chelsey Schneider. I-FYI, ama-amino acid ayizakhi zokwakha amaprotheni. Ngenkathi umzimba wakho ungenza ezinye zazo, udinga ukudla ezinye ngokudla, usho kanjalo. Lokho kubizwa ngama-amino acid abalulekile. (Kuneziyisishiyagalolunye: i-histidine, i-isoleucine, i-leucine, i-lysine, i-methionine, i-phenylalanine, i-threonine, i-tryptophan, ne-valine.) Amaprotheni ezilwane (inyama, inhlanzi, noma ubisi) ngokuvamile aqukethe wonke lawa ma-amino acid abalulekile futhi ngenxa yalokho abizwa ngokuthi amaprotheni aphelele. , uyachaza.

Okunye ukudla kwezitshalo (njenge-quinoa) kuqukethe wonke ama-amino acid abalulekile, kodwa iningi (njengeprotheyini yephizi) alinawo, futhi ngenxa yalokho akuwona amaprotheni aphelele, kusho uSchneider. Ukulungiswa okulula? Hlanganisa imithombo ehlukene yamaprotheni esekelwe esitshalweni enama-amino acid ahambisanayo ukuze uqinisekise ukuthi uthola wonke owadingayo. Isibonelo, u-Schneider uncoma ukuthi kwengezwe okungeziwe njenge-chia, iflaksi, noma imbewu ye-hemp. (Nasi umhlahlandlela wemithombo yamaprotheni we-vegan.)

Uma udla ukudla okune-carb ephansi (njengokudla keto), phendula: "uphizi ungumthombo ofanele wamaprotheni, kodwa futhi uphakeme kakhulu nge-carbs yemifino," kusho isazi sokudla esibhalisiwe uVanessa Rissetto. Inkomishi eyodwa yophizi inama-gramu ayi-8 wamaprotheni nama-gramu angama-21 ama-carbs, usho kanjalo. Lo umehluko omkhulu uma uqhathaniswa ne-broccoli, enama-gramu ayi-10 kuphela we-carbs kanye no-2.4 gram wamaprotheni enkomishini ngayinye.

Ungayikhetha Kanjani i-Pea Protein Powder elungile

Ukuze uqiniseke ukuthi uthenga iphrotheni yephizi eyikhwalithi, thola ephilayo, kusho isazi sokudla okunempilo esibhalisiwe u-Tara Allen. Lokho kuqinisekisa ukuthi kuzoba okungeyona eye-GMO futhi kuzoqukatha ama-pesticides ambalwa.

Uphinde ancoma ukuthi uhlole amalebula akho okunomsoco ngokucophelela, ngoba uzofuna ukukhetha umkhiqizo onenani elincane kakhulu lezithako. Qaphela futhi ugweme ukugcwaliswa ngokweqile (njenge-carrageenan), ushukela owengeziwe, i-dextrin noma i-maltodextrin, ama-thickeners (njenge-xanthan gum), nanoma yimiphi imibala yokwenziwa, uthi.

“Lapho ufuna impushana yephrotheni kaphizi yeqophelo eliphezulu, kuwukuhlakanipha futhi ukugwema izinto zokwenziwa ezinoshukela njenge-aspartame, i-sucralose, ne-acesulfame potassium,” kusho isazi sezokudla esibhalisiwe uBritni Thomas. I-Stevia, ngakolunye uhlangothi, iyi-sweetener ephephile ngaphandle uma uzwela kuyo, uthi.

Nakuba uphizi engewona amaprotheni aphelele ngokwawo, izinhlobo eziningi zizokwengeza ama-amino acid angekho noma zixube iphrotheni yephizi namanye amaprotheni asekelwe ezitshalweni ukuze kwakhe isithasiselo samaprotheni esiphelele: Hlola uhlangothi olungakwesokudla lwelebula yokudla ebhodleleni. futhi uqiniseke ukuthi wonke ama-amino acid ayisishiyagalolunye abalulekile abhaliwe, kusho uDkt. Rahnama.

Kungakhathaliseki ukuthi uluphi uhlobo lwephrotheni oyisebenzisayo, khumbula: Kusabalulekile ukudla amaprotheni njengengxenye yokudla okunomsoco usuku lonke. “Kuhlale kungcono kakhulu ukuthola ukudla okunomsoco okuningi ngangokunokwenzeka ekudleni okuphelele futhi usebenzise izithasiselo ukuze ugcwalise izikhala,” kusho u-Allen. "Kunezindlela eziningi ongafaka ngazo iprotheni ye-pea osukwini lwakho." Zama ukuyihlanganisa ibe ama-smoothies, ama-muffin anempilo, i-oatmeal, ngisho nama-pancake.

Buyekeza kwe-