Kodi Chochita Ndi Pea Protein Ndipo Muyenera Kuyesa?

Zamkati

• Chifukwa Chake Mapuloteni a Mtola Akutuluka
• Ubwino wa Pea Protein
• Zina Zoyipa Zoyenera Kuzilingalira
• Momwe Mungasankhire Ufa Wabwino wa Pea
• Onaninso za

Pamene zakudya zochokera ku zomera zikuchulukirachulukirachulukira, njira zina zopangira mapuloteni zakhala zikusefukira pamsika wazakudya. Kuchokera ku quinoa ndi hemp kupita ku sacha inchi ndi chlorella, pali pafupifupi zambiri zoti tiwerenge. Mwinamwake mwawonapo mapuloteni a pea pakati pa mapuloteni odziwika bwino, koma osokonezeka pang'ono pa momwe nandolo za padziko lapansi zingakhalire ndi mapuloteni okwanira.

Apa, akatswiri amapereka zowonjezerapo nyumbayi yaying'ono kwambiri yamagetsi. Werengani za ubwino ndi kuipa kwa puloteni ya nandolo ndi chifukwa chake kuli koyenera kusamala-ngakhale simuli wamasamba kapena zomera.

Chifukwa Chake Mapuloteni a Mtola Akutuluka

"Chifukwa cha kukhazikika kwake, kosavuta kuwonjezera, mapuloteni a nandolo ayamba kukhala gwero la mapuloteni amakono, otsika mtengo, okhazikika, komanso opatsa thanzi," akutero katswiri wazakudya Sharon Palmer. Zachidziwikire, ikupita mkati mwa ufa wama protein, kugwedeza, zowonjezera, mkaka wopangidwa ndi mbewu, ndi ma burger a veggie.

Mwachitsanzo, zopangidwa mwapadera monga Bolthouse Farms zikungodumpha mapuloteni a mtola. Tracy Rossettini, mkulu wofufuza ndi chitukuko ku Bolthouse Farms, akuti mtunduwo unasankha kuphatikiza mapuloteni a nandolo mumkaka watsopano wa nandolo womwe umachokera ku Plant Protein Milk chifukwa umapereka chikhumbo cha ogula cha kukoma, calcium, ndi mapuloteni-kuchotsa mkaka. Akuti ali ndi magalamu 10 a mapuloteni potengera (poyerekeza ndi 1g wamapuloteni mumkaka wa amondi), 50 peresenti ya calcium kuposa mkaka wa mkaka, ndipo ali ndi vitamini B12 (yomwe ingakhale yovuta kupeza yokwanira ngati muli pa vegan kapena zakudya zopangira mbewu).

Ripple Foods, kampani yopanga mkaka wopanda mkaka, imapanga zinthu zokhazokha ndi mkaka wa nandolo. Adam Lowry, woyambitsa mnzake wa Ripple, akufotokoza kuti kampani yake idakopeka ndi nandolo chifukwa ndizokhazikika kuposa amondi, chifukwa amagwiritsa ntchito madzi ochepa ndikupanga mpweya wocheperako wa CO2. Kampaniyo imaphatikizapo mapuloteni a nandolo mu mkaka wawo wa nandolo ndi yogati yamtundu wa Greek yomwe si ya mkaka, yomwe imakhala ndi 8 ndi 12 magalamu a mapuloteni a pea pa kutumikira, motsatira..

Ndipo ichi ndi chiyambi chabe: Lipoti laposachedwa pamsika lopangidwa ndi Grand View Research likusonyeza kuti kukula kwa msika wa nsawawa padziko lonse mu 2016 kunali $ 73.4 miliyoni-nambala yomwe ikuyembekezeka kukwera kwambiri pofika chaka cha 2025.

Rossettini akuvomereza ndikunena kuti mapuloteni a mtola ndi gawo limodzi chabe lakukula kwambiri kwa msika wosagwiritsa ntchito mkaka wonse: "Malinga ndi zomwe zaposachedwa kuchokera ku Information Resources, Inc. (IRI), gawo la mkaka wosakhala mkaka likuyembekezeka kukula mpaka $4 Biliyoni pofika 2020," akutero. (Nzosadabwitsa kwenikweni, poganizira kuti pali matani ambiri a mkaka wopanda mkaka womwe ulipo tsopano.)

Ubwino wa Pea Protein

Kodi ndichifukwa chiyani protein ya mtola ndiyofunika kuyisamalira? Pulogalamu ya Zolemba pa Zakudya Zakudya Zaumoyo akuti protein yamtola imapereka zabwino zina pazaumoyo. Choyamba, sichimachokera ku chilichonse mwazakudya zisanu ndi zitatu zodziwika bwino (mkaka, mazira, mtedza, mtedza wamitengo, soya, nsomba, nkhono, ndi tirigu), zomwe zimagwiritsidwa ntchito popanga zowonjezera mavitamini-kutanthauza kuti ndi njira yabwino anthu okhala ndi zoletsa zosiyanasiyana pazakudya. Kafukufuku woyambirira akuwonetsanso kuti kudya kwa mapuloteni a pea kumatha kuchepetsa kuthamanga kwa magazi mu makoswe oopsa komanso anthu, malinga ndi lipotilo. Chifukwa chimodzi chomwe chingatheke: Chifukwa chakuti mapuloteni a nandolo nthawi zambiri amachokera ku nandolo zogawanika zachikasu (motsutsana ndi kulekanitsa mankhwala, zomwe zimagwiritsidwa ntchito popanga mapuloteni a soya ndi whey), zimakhalabe ndi zitsulo zosungunuka, zomwe pamapeto pake zimakhala ndi thanzi labwino pamtima. (Nazi zambiri za mitundu yosiyanasiyana ya CHIKWANGWANI ndi chifukwa chake zili zabwino kwa inu.)

Ngakhale kuti whey wakhala akudziwika kuti ndi mfumu yazinthu zonse zowonjezera mapuloteni, mapuloteni a pea ali ndi amino acid ofunika kwambiri komanso nthambi za amino acid, zomwe zimapangitsa kuti zikhale zowonjezera kwambiri pomanga ndi kukonza minofu, anatero dokotala komanso katswiri wa zakudya Nancy Rahnama, MD. Sayansi imathandizira: Kafukufuku wopangidwa ndi Journal ya International Society of Sports Chakudya Anapezanso kuti pagulu la anthu omwe amamwa mapuloteni owonjezera kuphatikiza ndi kukana maphunziro, nsawawa yamapuloteni imapeza phindu lochulukirapo la minofu ngati whey. (Onani: Kodi Mapuloteni a Vegan Angagwire Ntchito Bwino Monga Whey Pakumanga Minofu?)

Ndipotu, pankhani ya chimbudzi, mapuloteni a pea akhoza kukhala ndi mwendo pa whey: "Mapuloteni a pea akhoza kulekerera bwino kuposa mapuloteni a whey, chifukwa alibe mkaka uliwonse," Dr. Rahnama. Ngati ndinu m'modzi mwa anthu ambiri omwe amakhala ndi bloating (kapena kununkhiza kwa mapuloteni) mutatsitsa mapuloteni a whey, nandolo ikhoza kukhala njira yabwino kwa inu, akutero.

"Phindu lina la mapuloteni a nsawawa ndikuti zakudya zopangidwa ndi mbewu zalumikizidwa ndi maubwino angapo azaumoyo," akutero katswiri wazakudya Lauren Manaker. Izi zikutanthawuza kuchepa kwa cholesterol, kutsika kwa hemoglobin A1c (muyeso wa shuga wambiri wamagazi), komanso kuwongolera bwino magazi m'magazi, akufotokoza. ku kafukufuku wopangidwa ndi University of Michigan Frankel Cardiovascular Center.

Zina Zoyipa Zoyenera Kuzilingalira

"Chowonekeratu cha mapuloteni a mtola ndikuti alibe mbiri yonse ya 100% ya amino acid omwe mukufuna," akutero katswiri wazakudya wa oncology a Chelsey Schneider. FYI, amino acid ndiye zomanga zomanga thupi. Ngakhale thupi lanu limatha kupanga zina mwazi, muyenera kuwadyetsa ena kudzera pachakudya, akutero. Amenewa amatchedwa ma amino acid ofunika. (Pali zisanu ndi zinayi: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, ndi valine.) Mapuloteni opangidwa ndi nyama (nyama, nsomba, kapena mkaka) nthawi zambiri amakhala ndi ma amino acid ofunika kwambiriwa ndipo motero amatchedwa mapuloteni athunthu. , akufotokoza.

Zakudya zina zamasamba (monga quinoa) zimakhala ndi ma amino acid onse ofunikira, koma ambiri (monga mapuloteni a nandolo) alibe, motero si mapuloteni athunthu, akutero Schneider. Kukonzekera kosavuta? Phatikizani magwero osiyanasiyana opangira mapuloteni omwe ali ndi ma amino acid owonjezera kuti muwonetsetse kuti mumapeza zonse zomwe mukufuna. Mwachitsanzo, Schneider amalimbikitsa kuwonjezera zina monga chia, fulakisi, kapena mbewu za hemp. (Nawa chitsogozo cha magwero a mapuloteni a vegan.)

Ngati mukudya zakudya zokhala ndi ma carb ochepa (monga keto diet), akuti: "Nandolo ndi gwero labwino la mapuloteni, komanso ndizakudya zambiri zamasamba," akutero katswiri wazakudya wolembetsedwa Vanessa Rissetto. Chikho chimodzi cha nandolo chimakhala ndi pafupifupi 8 magalamu a mapuloteni ndi 21 magalamu a carbs, akutero. Uku ndikusiyana kwakukulu poyerekeza ndi broccoli, yomwe imangokhala ndi magalamu 10 a carbs ndi 2.4 magalamu a mapuloteni pa chikho.

Momwe Mungasankhire Ufa Wabwino wa Pea

Kuti muwonetsetse kuti mukugula puloteni wabwino wa mtola, pezani imodzi yabwino, atero a Tara Allen, katswiri wazakudya. Izi zimatsimikizira kuti sipakhala GMO ndipo imakhala ndi mankhwala ochepa ophera tizilombo.

Amalimbikitsanso kuyang'ana mosamala zolemba zanu, chifukwa mungafune kusankha mtundu wazopangira zochepa. Yang'anirani ndikupewa kudzaza kwambiri (monga carrageenan), shuga wowonjezera, dextrin kapena maltodextrin, thickeners (monga xanthan chingamu), ndi mitundu ina yokumba, akutero.

“Pamene mukufunafuna ufa wabwino kwambiri wa nandolo, ndi bwinonso kupewa zinthu zotsekemera monga aspartame, sucralose, ndi acesulfame potassium,” anatero Britni Thomas yemwe ndi katswiri wodziwa za zakudya. Komano Stevia, ndi wotsekemera wotetezeka pokhapokha mutakhala ndi chidwi ndi izi, akutero.

Ngakhale nandolo alibe mapuloteni okhaokha, mitundu yambiri imawonjezera ma amino acid omwe akusowa kapena kuphatikiza mapuloteni a mtola ndi mapuloteni ena obzala mbewu kuti apange protein yokwanira: Fufuzani mbali yakumanja kwa cholembera cha botolo ndikuwonetsetsa kuti amino acid onse asanu ndi anayi ofunikira alembedwa, atero Dr. Rahnama.

Mosasamala kanthu za mtundu wa mapuloteni omwe mukugwiritsa ntchito, kumbukirani: Ndikofunikirabe kudya zomanga thupi monga gawo lazakudya zolimbitsa thupi tsiku lonse. Allen anati: "Nthawi zonse zimakhala bwino kwambiri kupeza zakudya zambiri monga momwe zingathere kuchokera ku zakudya zonse ndikungogwiritsa ntchito zowonjezera zowonjezera. "Pali njira zambiri zomwe mungagwiritsire ntchito mapuloteni a nsawawa tsiku lanu." Yesani kusakaniza mu smoothies, muffins wathanzi, oatmeal, komanso zikondamoyo.

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