Yintoni eyokujongana nePea Protein kwaye ngaba ufanele uzame?

Umxholo

• Kutheni iprotheni yePea iphuma
• Izibonelelo zeProteni yePea
• Olunye ulwahlulo olungezantsi kufanelekile ukuba luqwalaselwe
• Ungakhetha njani iPowder yeProtein yePea eLungileyo
• Uphengululo lwe

Njengoko ukutya okusekelwe kwizityalo kuya kuthandwa ngakumbi, enye imithombo yeprotheyini iye yakhukula kwimarike yokutya. Ukusuka kwiquinoa kunye nehemp ukuya kwi-sacha inchi kunye ne-chlorella, zininzi kakhulu ukuba zibalwe. Usenokuba ukhe wayibona iprotein ye-pea phakathi kwezi ndlela zidumileyo zeprotheyini esekwe kwisityalo, kodwa ubhideke kancinci malunga nokuba ii-ertyisi zoMhlaba zingaze zibe ngumthombo owaneleyo weprotheyini.

Apha, iingcali zinika isikeyiphu kule ndawo yamandla amancinci enezondlo. Funda kuzo zonke izinto eziluncedo kunye neengozi zeprotein ye-ertyisi kwaye kutheni kufanelekile ukuhoywa-nokuba awuyiyo i-vegan okanye isityalo esisekelwe kwisityalo.

Kutheni iprotheni yePea iphuma

"Enkosi kwi-shelf-stable-stable, ekulula ukuyongeza isibheno, iprotein ye-ertyisi ngokulula iba ngumthombo weprotheyini oqhelekileyo, uqoqosho, ozinzileyo, kunye nobutyebi bezondlo," utshilo u-Sharon Palmer wezokutya obhalisiweyo. Ngokuqinisekileyo, yenza indlela yayo ngaphakathi kwipowder powders, ukugubha, ukuxhaswa, ubisi olusekelwe kwizityalo, kunye ne-veggie burgers.

Umzekelo, iimveliso eziphambili ezinje ngeeBolthouse Farms ziyaxhuma kwiipea protein bandwagon. UTracy Rossettini, umlawuli wophando kunye nophuhliso lweeFama zaseBolthouse, uthi uphawu lukhethe ukufaka iprotein yeertyisi kuhlobo olutsha lwe-ertyisi-ephuma kwiProtein yeSityalo seProtein yobisi kuba ihambisa umnqweno wabathengi wencasa, icalcium, kunye neproteni-ususe ubisi. Uthi ine-10 gram yeprotheyini ngokusebenza (xa kuthelekiswa ne-1g yeprotini kubisi lwe-almond), iipesenti ezingama-50 ngaphezulu kwe-calcium kunobisi lobisi, kwaye yomelezwe nge-vitamin B12 (ekunokuba nzima ukufumana ngokwaneleyo ukuba uku i-vegan okanye ukutya okusekwe kwizityalo).

Ukutya oku-Ripple, inkampani yobisi engena-bisi, yenza iimveliso ngokukodwa ngobisi lwe-ertyisi. UAdam Lowry, umseki we-Ripple, ucacisa ukuba inkampani yakhe itsaleleke kwii-ertyisi kuba zizinzile ngakumbi kuneeamangile, njengoko zisebenzisa amanzi amancinci kwaye zivelisa ukukhutshwa kwe-CO2. Inkampani ibandakanya iprotein ye-pea kubisi lwabo lwe-ertyisi kunye neyogathi engeyiyo yobisi ye-Greek-style yoghurt, ebonisa ukuya kuthi ga kwi-8 kunye ne-12 grams yeprotein ye-pea ngokukhonza, ngokulandelelanayo..

Kwaye esi sisiqalo nje: Ingxelo yentengiso yamva nje eyenziwe nguGrand View Research icebisa ukuba ubungakanani bemarike yeprotein yehlabathi ngo-2016 yayizizigidi ezingama-73.4 zeedola-inani ekulindeleke ukuba linyuke ngokukhawuleza ngo-2025.

URossettini uyavuma kwaye uthi iprotein ye-pea yinxalenye nje yokukhula kwemarike engeyiyo yobisi ngokubanzi: "Ngokwedatha yamva nje evela kwi-Information Resources, Inc. (IRI), icandelo lobisi olungelona lobisi kulindeleke ukuba likhule I-4 yeebhiliyoni zeedola ngo-2020," utshilo. (Ayothusi kwaphela, xa ucinga ukuba kukho iitoni zokhetho olumnandi olungelulo olobisi olukhoyo ngoku.)

Izibonelelo zeProteni yePea

Kutheni le nto ipea protein kufuneka uyiqwalasele? I Ijenali yeZondlo zeRenal ingxelo yokuba ipea protein inikezela ngezibonelelo zezempilo. Ngenye, ayivelwanga nakuphi na ukutya okuxhaphakileyo kwe-allergenic (ubisi, amaqanda, amandongomane, amandongomane emithi, isoya, intlanzi, iqokobhe, kunye nengqolowa), ezihlala zisetyenziselwa ukwenza izongezo zeprotein- oko kuthetha ukuba lukhetho olukhuselekileyo abantu abanezithintelo ezahlukeneyo zokutya. Izifundo zokuqala zikwabonisa ukuba i-ertyisi yokutya iprotein inokunciphisa uxinzelelo lwegazi kwiigundane ezixinzelelekileyo nakubantu, ngokwengxelo. Isizathu esinye esinokuthi: Ngenxa yokuba iprotein ye-ertyisi idla ngokutsalwa ngoomatshini kwi-ertyisi ecazululiweyo etyheli emhlabeni (ngokuchasene nokwahlulwa kweekhemikhali, ehlala isetyenziselwa iiproteni zesoya kunye ne-whey), igcina ifayibha enyibilikayo, ethi ekugqibeleni ibe nefuthe elihle kwimpilo yentliziyo. (Nazi ezinye malunga neentlobo ezahlukeneyo zefayibha kwaye kutheni kulungile kuwe.)

Nangona i-whey kudala ibanjwe njengenkosi yazo zonke izongezo zeprotheyini, iprotheni ye-pea ityebile kwii-amino acids ezibalulekileyo kunye ne-branched-chain amino acids, okwenza ukuba ibe yinto eyongezelelweyo yokwakhiwa kwemisipha kunye nokugcinwa, utsho ugqirha kunye nengcali yezondlo uNancy Rahnama, MD. Inzululwazi iyayixhasa: Uphononongo olwenziwe Ijenali yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo Kwakhona kwafumanisa ukuba kwiqela labantu abatya izongezo zeprotheyini ngokudibanisa noqeqesho lokuxhathisa, iprotein ye-ertyisi ibangele ukutyeba kwezihlunu ezininzi njenge-whey. (Jonga: Ngaba iProtein yeVegan inokusebenza kanye njengeWheyi yokwakha izihlunu?)

Ngapha koko, xa kufikwa ekwetyisweni, ipea protein inokuba nomlenze kwi Whey: "Iprotein ye-Pea inokunyamezelwa ngcono kune-protein ye-Whey, njengoko ingenayo nobisi kuyo," uGqirha Rahnama. Ukuba ungomnye wabantu abaninzi abanamava okuqunjelwa (okanye iiprotheyini ezinukayo) emva kokuhlisa iiprotein ezinamavili, ipea inokuba yinto ebhetele kuwe, utshilo.

"Enye inzuzo yeprotheyini ye-pea kukuba ukutya okusekelwe kwizityalo kuye kwadibaniswa nenani leenzuzo zempilo," kusho u-Lauren Manaker oyingcali yokutya obhalisiweyo. Oku kuthetha ukuba i-cholesterol ephantsi, i-hemoglobin ephantsi ye-A1c (umlinganiselo wezinga lakho leshukela egazini), kunye nokulawulwa kwe-glucose engcono, uyachaza.Ngokuqinisekileyo, iprotheni ye-pea inokunceda ukunciphisa uxinzelelo lwegazi kunye nokukhusela isifo senhliziyo ngokunciphisa i-cholesterol kunye namanqanaba e-triglyceride, ngokutsho. kwisifundo esenziwe yiYunivesithi yaseMichigan Frankel Cardiovascular Centre.

Olunye ulwahlulo olungezantsi kufanelekile ukuba luqwalaselwe

Ingxaki ecacileyo yeprotein ye-ertyisi kukuba ayinayo iprofayili epheleleyo ye-100 ekhulwini le-amino acids oyifunayo, "utsho u-oncology-certified dietitian uChelsey Schneider. I-FYI, ii-amino acids zibhloko zokwakha zeprotheni. Ngelixa umzimba wakho unokwenza ezinye zazo, kuya kufuneka usebenzise abanye ngokutya, utshilo. Ezi zibizwa ngokuba ziiamino acid. (Zisithoba: i-histidine, i-isoleucine, i-leucine, i-lysine, i-methionine, i-phenylalanine, i-threonine, i-tryptophan, kunye ne-valine.) Iiproteni ezisekelwe kwizilwanyana (inyama, intlanzi, okanye ubisi) zidla ngokuba nazo zonke ezi zi-amino acid zibalulekileyo kwaye ke zibizwa ngokuba ziiproteni ezipheleleyo. Uyachaza.

Olunye uhlobo lokutya kwezityalo (njengequinoa) luqulathe zonke ii-amino acid, kodwa uninzi (njengeprotein ye-ertyisi) azinazo, kwaye ke azizizo iiproteni, utshilo uSchneider. Ngaba ukulungiswa okulula? Dibanisa imithombo eyahlukeneyo yeprotein esekwe kwizityalo ene-amino acid yokuqinisekisa ukuba uyazifumana zonke izinto ozifunayo. Umzekelo, uSchneider ucebisa ngokongeza kwi-extras njenge chia, iflakisi, okanye imbewu ye-hemp. (Nasi isikhokelo kwimithombo yeprotheyini ye-vegan.)

Ukuba utya ukutya okune-carb ephantsi (njengokutya kwe-keto), iphakamisa: "Ii-ertyisi zingumthombo ofanelekileyo weprotheyini, kodwa iphinde ibe phezulu kwi-carbs kwimifuno," utsho u-Vanessa Rissetto obhalisiweyo wokutya. Ikomityi enye yee-ertyisi ine-8 yeeprotheyini kunye ne-21 gram yee-carbs, utshilo. Lo ngumahluko omkhulu xa kuthelekiswa ne-broccoli, ene-10 gram ye-carbs kunye ne-2.4 gram yeprotini ngekomityi nganye.

Ungakhetha njani iPowder yeProtein yePea eLungileyo

Ukuqinisekisa ukuba uthenga iprotein ye-ertyisi esemgangathweni, fumana enye ye-organic, utsho ingcali yezondlo ebhalisiweyo uTara Allen. Oko kuqinisekisa ukuba ayizukuba yi-GMO kwaye iya kuba ne-pesticides ezimbalwa.

Ukwacebisa ukuba ujonge iilebheli zakho zesondlo ngononophelo, njengoko uya kufuna ukukhetha uphawu olunenani elincinci lezithako. Gcina iliso ngaphandle kwaye uphephe ukugcwalisa okungaphezulu (njenge-carrageenan), iswekile eyongeziweyo, i-dextrin okanye i-maltodextrin, i-thickeners (njenge-xanthan gum), kunye nayo nayiphi na imibala yokufakelwa, utshilo.

"Xa ujonga umgubo we-ertyisi ekumgangatho ophezulu, kukwalumkile ukunqanda izinto zokuthambisa ezinje nge-aspartame, i-sucralose, kunye ne-acesulfame potassium," utshilo u-Britni Thomas. I-Stevia, kwelinye icala, sisiyobisi esikhuselekileyo ngaphandle kokuba unovelwano kuyo, utshilo.

Nangona ii-ertyisi zingeyiyo iproteni epheleleyo ngokwazo, iimveliso ezininzi ziyakongeza ii-amino acids ezingekhoyo okanye zidibanise iprotein ye-pea kunye nezinye iiproteni ezisekelwe kwisityalo ukwenza isongezelelo seprotheyini epheleleyo: Jonga kwicala lasekunene leleyibhile yesondlo ebhotileni. kwaye uqinisekise ukuba zonke ezisithoba zeeamino acids zidweliswe, utsho uGqr. Rahnama.

Kungakhathaliseki ukuba uluphi uhlobo lweprotheni oyisebenzisayo, khumbula: Kusabalulekile ukusebenzisa iprotheni njengenxalenye yokutya okunokulinganisela yonke imihla. "Kusoloko kungcono ukufumana ukutya okunesondlo kangangoko kunokwenzeka ekutyeni okupheleleyo kwaye usebenzise izongezo ukuvala izikhewu," utshilo u-Allen. "Zininzi iindlela onokuthi ufake iiproteni zepea kumhla wakho." Zama ukuyixuba kwi-smoothies, iimuffins ezinempilo, i-oatmeal, kunye neepanekuku.

Uphengululo lwe