Chii Chinoita NePea Protein uye Unofanira Kuiedza Here?

Zvemukati

• Nei Pea Mapuroteni Ari Kuputika
• Zvakanakira Pea Protein
• Dzimwe Downsides Zvakakodzera Kufunga
• Nzira Yokusarudza Nayo Pea Protein Powder
• Ongororo ye

Sezvo kudyara-kwakavakirwa pakudya kuri kuwedzera kuve kwakakurumbira, mamwe mapuroteni sosi anga achifashura musika wekudya. Kubva paquinoa uye hemp kuenda ku sacha inchi uye chlorella, kune dzinenge dzakawandisa kuti uverenge. Iwe unogona kunge wakaona pea mapuroteni pakati peaya anozivikanwa emiti-akavakirwa mapuroteni dzimwe nzira, asi zvakadaro ungangodaro wakavhiringidzika nezvekuti paPasi peas ingambove sei yakakwana sosi yeproteine.

Pano, nyanzvi dzinopa humbowo pamusoro peichi chinovaka-dense chemagetsi. Verenga pamusoro pezvose zvakanaka nezvakaipa zvepea protein uye nei zvichikosha kutarisisa-kunyangwe iwe usiri vegan kana kudyara-kwakavakirwa.

Nei Pea Mapuroteni Ari Kuputika

"Nekuda kwesherefu rayo rakagadzikana, risinganetsi kuwedzera, mapea mapuroteni ari kuve nyore, ane hupfumi, anochengetedza, uye ane hupfumi hune hupfumi," anodaro Sharon Palmer. Chokwadi chakakwana, iri kugadzira nzira yayo mukati meprotein powders, kuzunza, kuwedzera, mukaka-wakasikwa mukaka, uye veggie burger.

Semuyenzaniso, mhando dzemhando dzakaita seBolthouse Farms dziri kusvetukira pane pea protein bandwagon. Tracy Rossettini, director wezvekutsvagisa nekusimudzira kweBolthouse Farms, anoti chigadzirwa chakasarudza kuisa mapea mapuroteni mumushonga weProtein Milk yechitsva yeyaka - yakasimwa nekuti inopa kune vatengi chishuwo chekuravira, calcium, uye mapuroteni-kunze kwemukaka. Anoti ine gumi magiramu epuroteni pakushanda (zvichienzaniswa ne1g yeprotein mumukaka weamondi), makumi mashanu muzana muzana calcium kupfuura mukaka wemukaka, uye yakasimbiswa vhitamini B12 (iyo inogona kuve yakaoma kuwana yakakwana kana iwe uri pane vegan kana chirimwa-based diet).

Ripple Chikafu, kambani yemukaka-isina mukaka, inogadzira zvigadzirwa chete nemukaka wepea. Adam Lowry, co-muvambi weRipple, anotsanangura kuti kambani yake yakakweverwa kune pizi nekuti ivo vanogadzikana zvakanyanya kupfuura maamondi, sezvo vachishandisa mvura shoma uye vachigadzira mashoma emagetsi eCO2. Iyo kambani inosanganisira mapea mapuroteni mumukaka wavo wepea uye isina-mukaka yogreek -style yogati, iyo inosvika kusvika kumagumi masere negumi nemaviri epea mapuroteni pakushanda, zvichiteerana..

Uye aya angori mavambo: Mushumo wemusika uchangoburwa wakaitwa naGrand View Ongororo inoratidza kuti saizi yepasi rese yemusika wepuroteni muna 2016 yaive $ 73.4 mamirioni-nhamba inofungidzirwa kuti ichakwira zvakanyanya na2025.

Rossettini anobvumirana uye anoti pea mapuroteni anongova chikamu chekukura kuri kuwedzera kwemusika wemukaka usiri wese: "Zvinoenderana nedatha razvino kubva kuInformation Resources, Inc. (IRI), chikamu chemukaka chisiri chemukaka chinotarisirwa kukura kusvika $4 Bhiriyoni panosvika 2020," anodaro. (Hazvishamise zvachose, tichifunga kuti kune matani ezvinonaka zvisina mukaka emukaka sarudzo zviripo izvozvi.)

Zvakanakira Pea Protein

Sei pea protein yakakosha iwe? Iyo Zvinyorwa zveRenal Nutrition inoshuma kuti mapea mapuroteni anopa mamwe mabhenefiti ehutano. Kune imwe, haina kutorwa kubva kune imwe yezvisere zvinonyanya kuzivikanwa zvekudya (mukaka, mazai, nzungu, nzungu dzemiti, soy, hove, shellfish, uye gorosi), iyo inowanzoshandiswa kugadzira mapuroteni anowedzera-zvinoreva kuti isarudzo yakachengeteka ye vanhu vane marongero akasiyana siyana ezvekudya. Zvidzidzo zvekutanga zvinoratidzawo kuti pea protein yekudya inogona kunyatso kudzikisa BP mumakonzo ane hypertensive uye vanhu, maererano neshumo. Chimwe chikonzero chingave chikonzero: Nekuti pea protein inowanzo kutorwa nenzira kubva pasi yeyero kutsemura pizi (maringe nemakemikari kupatsanurwa, anowanzo shandiswa soya uye whey mapuroteni), inoramba iine soluble fiber, iyo inopedzisira iine hunhu hwakanaka pahutano hwemwoyo. (Heano zvimwe pamusoro pemhando dzakasiyana dzefibre uye nei zvakakunakira iwe.)

Kunyangwe whey yakagara ichiitwa samambo wezvese mapuroteni anowedzera, pea protein yakapfuma mune akakosha amino acids uye branched-chain amino acids, zvichiita kuti ive mubatsiri mukuru wekuvaka tsandanyama nekugadzirisa, anodaro chiremba uye nyanzvi yezvekudya Nancy Rahnama, MD. Sainzi inozvitsigira: Chidzidzo chakaitwa na Iyo Nhoroondo yeInternational Society yeMitambo Kudya yakawana zvakare kuti muboka revanhu vanodya mapuroteni ekuwedzera pamwe nekusadzidzira kudzidziswa, pea protein yakakwenenzverwa zvakangowanda mhasuru ukobvu inowana sewe Whey. (Ona: Vegan Protein Inogona Kungove Inobudirira Se Whey Yekuvaka Musuru?)

Muchokwadi, kana zvasvika pakugaya, pea protein inogona kunge iine gumbo kumusoro pawhey: "Pea protein inogona kuve inoregererwa zvirinani pane whey protein, sezvo isina chero dairy mairi," Dr. Rahnama. Kana iwe uri mumwe wevanhu vakawanda vanoona kuputika (kana kunhuwa kweprotein farts) mushure mekudzikisa imwe whey protein, pea inogona kunge iri sarudzo iri nani kwauri, anodaro.

"Imwe bhenefiti yepea protein ndeyekuti kudya kwezvirimwa kwakave kwakabatana nehuwandu hwehutano hunobatsira," anodaro akanyoreswa dietitian Lauren Manaker. Izvi zvinoreva cholesterol yakaderera, yakaderera hemoglobin A1c mazinga (chiyero cheavhareji yeshuga yeropa), uye zviri nani kutonga kweglucose yeropa, anotsanangura.Zvirokwazvo, pea protein inogona kubatsira kuderedza ropa uye kudzivirira chirwere chemwoyo nekuderedza cholesterol uye triglyceride mazinga, maererano. kune chidzidzo chakaitwa neYunivhesiti yeMichigan Frankel Cardiovascular Center.

Dzimwe Downsides Zvakakodzera Kufunga

"Zviri pachena kuti pea protein haina ruzivo rwakakwana rwe100 muzana yemaamino acids aunoda," anodaro chiremba wezvekudya anocherechedzwa neoncology Chelsey Schneider. FYI, amino acids ndiwo anovaka mapuroteni. Nepo muviri wako uchigona kugadzira mamwe acho, unofanirwa kudya mamwe kuburikidza nechikafu, anodaro. Izvo zvinonzi zvakakosha amino acids. (Kune zvipfumbamwe: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, uye valine.) Mapuroteni anobva kumhuka (nyama, hove, kana mukaka) anowanzova nezvose izvi zvinokosha amino acids uye naizvozvo anonzi mapuroteni akakwana. , anotsanangura.

Zvimwe zvinodyiwa zvekudyara (zvakaita quinoa) zvine zvese zvakakosha amino acid, asi mazhinji (kunge mapea mapuroteni) haana, uye nekudaro haasi mapuroteni akazara, anodaro Schneider. Kugadzirisa nyore? Sanganisa akasiyana mapuroteni-akavakirwa mapuroteni sosi ane anowirirana amino acids kuona kuti iwe wawana zvese zvaunoda. Semuenzaniso, Schneider anokurudzira kuwedzera mune zvekuwedzera se chia, flax, kana hemp mbeu. (Heano mutungamiriri kune vegan mapuroteni sosi.)

Kana iwe uri pane yakaderera-carb chikafu (senge keto chikafu), misoro kumusoro: "Peas ndiyo yakanaka sosi yeprotein, asi zvakare iri yakati rebei mu carbs yemuriwo," akadaro akanyoreswa dietitian Vanessa Rissetto. Imwe kapu yemaperesi ine anenge 8 magiramu eprotein uye 21 magiramu e carbs, anodaro. Uyu mutsauko wakakura kana uchienzaniswa nebroccoli, iyo inongove negumi magiramu emacarbs uye 2.4 magiramu emapuroteni pamukombe.

Nzira Yokusarudza Nayo Pea Protein Powder

Kuti uve nechokwadi chekuti uri kutenga mhando yemhando yepea, tora imwe iri organic, anodaro akanyoreswa wezvehutano Tara Allen. Izvo zvinoona kuti ichave isiri-GMO uye ichange iine mashoma mishonga yekuuraya zvipuka.

Iye zvakare anokurudzira kutarisa ako mavara ekudya zvakanyatsonaka, sezvo iwe uchizoda kusarudza mhando ine shoma nhamba yezvigadzirwa. Ramba uine ziso kunze uye dzivisa kuzadza kwakanyanya (senge carrageenan), yakawedzera shuga, dextrin kana maltodextrin, thickeners (senge xanthan chingamu), uye chero mavara ekugadzira, anodaro.

"Kana uchitsvaga mhando yepamusoro pea mapuroteni hupfu, zvakare zvine hungwaru kudzivirira zvinotapira zvekugadzira senge aspartame, sucralose, uye acesulfame potasiamu," anodaro akanyoreswa wezvekudya Britni Thomas. Stevia, kune rumwe rutivi, inotapira yakachengeteka kunze kwekunge iwe uine hanya nazvo, anodaro.

Kunyange zvazvo pizi isiri puroteni yakakwana pachayo, mhando dzakawanda dzinowedzera amino acids dzakashaikwa kana kusanganisa pea protein nemamwe mapuroteni emiti kuti agadzire yakakwana protein yekuwedzera: Tarisa ruoko rwerudyi rwezita rekudya pabhodhoro. uye iva nechokwadi chokuti ose mapfumbamwe anokosha amino acid akanyorwa, anodaro Dr. Rahnama.

Pasinei nerudzi rweproteini rauri kushandisa, yeuka: Zvichiri kukosha kudya mapuroteni sechikamu chekudya kwakaringana zuva rese. "Nguva dzose zvinonyanya kunaka kuwana huwandu hwehutano hwako sezvazvinogona kubva kuzvikafu zvese uye kungoshandisa zvinowedzera kuzadza nzvimbo," anodaro Allen. "Pane nzira dzakawanda dzaunogona kuisa pea protein muzuva rako." Edza kuisanganisa mu smoothies, muffin ane utano, oatmeal, uye kunyange mapanike.

Ongororo ye