Menene Yarjejeniyar tare da Protein Pea kuma yakamata ku gwada shi?

Wadatacce

• Dalilin da yasa Protein Pea ke Nunawa
• Amfanin Amfanin Protein Pea
• Wasu Downsides Worth La'akari
• Yadda Ake Karɓar Foda Fiyayyen Farin Gyada
• Bita don

Yayin da ake ci gaba da samun ci gaba a kan tushen shuka, madadin madarar sunadarai sun mamaye kasuwar abinci. Daga quinoa da hemp zuwa sacha inchi da chlorella, akwai kusan yawa don ƙidaya. Wataƙila kun ga furotin pea daga cikin waɗannan shahararrun madadin furotin na tushen shuka, amma har yanzu ku ɗan rikice game da yadda a cikin ƙasa peas zai iya kasancewa tushen isasshen furotin.

Anan, ƙwararru suna ba da bayani kan wannan ƙaramin ƙarfin wutar lantarki mai gina jiki. Karanta don duk fa'idodi da rashin amfani da furotin fis da kuma dalilin da ya sa ya dace da hankalin ku-ko da ba ku da kayan lambu ko na tushen shuka.

Dalilin da yasa Protein Pea ke Nunawa

Sharon Palmer ya ce "Na gode da kwanciyar hankali, mai sauƙin ƙarawa, furotin pea yana zama mai sauƙi, mai tattalin arziki, mai dorewa, da tushen furotin mai wadataccen abinci." Tabbas, yana yin hanyarsa a cikin furotin foda, shakes, kari, madara na tushen shuka, da burgers na veggie.

Misali, manyan samfura kamar Bolthouse Farms suna tsalle a kan bandwagon furotin na wake. Tracy Rossettini, darektan bincike da bunƙasawa na gonar Bolthouse, ta ce alamar ta zaɓi haɗa furotin da ke cikin sabon madarar tsiro mai tsiro mai launin shuɗi saboda yana isar da buƙatun mabukaci don ɗanɗano, alli, da furotin da ke rage madara. Ta ce tana da gram 10 na furotin a kowace hidima (idan aka kwatanta da 1g na furotin a cikin madarar almond), kashi 50 cikin ɗari fiye da alli fiye da madarar madara, kuma an ƙarfafa shi da bitamin B12 (wanda zai yi wahalar samun isasshen idan kuna kan vegan ko abinci na tushen shuka).

Ripple Foods, kamfanin madara mara kiwo, yana yin samfura tare da madarar fis kaɗai. Adam Lowry, wanda ya kafa Ripple, ya bayyana cewa kamfaninsa ya jawo hankalinsu zuwa ga wake saboda a zahiri sun fi dorewa fiye da almond, saboda suna amfani da ƙarancin ruwa kuma suna samar da ƙarancin iskar CO2. Kamfanin ya haɗa da furotin na fis a cikin madarar fis ɗin su da kuma yogurt maras kiwo irin na Girka, wanda ke nuna har zuwa 8 da 12 na furotin fis a kowane hidima, bi da bi..

Kuma wannan shine farkon: Rahoton kasuwa na baya-bayan nan da Grand View Research ya gudanar ya nuna cewa girman kasuwar furotin a duniya a cikin 2016 ya kasance dala miliyan 73.4 - adadin da aka yi hasashen zai tashi sosai nan da 2025.

Rossettini ya yarda kuma ya ce furotin fis shine kawai wani ɓangare na haɓakar haɓakar kasuwannin da ba na kiwo gaba ɗaya ba: "Bisa ga bayanan kwanan nan daga Information Resources, Inc. (IRI), ɓangaren madarar da ba na kiwo ana sa ran zai girma zuwa Dala biliyan 4 nan da 2020," in ji ta. (Ba abin mamaki ba ne, idan aka yi la'akari da cewa akwai ton na zaɓuɓɓukan madara maras kiwo da ake da su yanzu.)

Amfanin Amfanin Protein Pea

Me yasa furotin fis ya cancanci kulawar ku? The Jaridar Renal Nutrition ya ba da rahoton cewa furotin pea yana ba da wasu fa'idodin kiwon lafiya. Na ɗaya, ba a samo shi daga ɗayan abinci takwas na yau da kullun na rashin lafiyan (madara, ƙwai, gyada, goro, soya, kifi, kifin kifi, da alkama), waɗanda galibi ana amfani da su don ƙirƙirar abubuwan gina jiki-ma'ana zaɓi ne mai aminci don mutanen da ƙuntatawa daban -daban na abinci. Binciken farko ya kuma nuna cewa cin furotin pea a zahiri na iya rage hawan jini a cikin berayen hawan jini da mutane, a cewar rahoton. Dalili guda mai yuwuwa: Saboda furotin pea galibi ana samun shi ta hanyar inji daga rabe -raben launin rawaya (a kan rabuwa da sinadarai, galibi ana amfani da shi don soya da furotin whey), yana riƙe da fiber mai narkewa, wanda a ƙarshe yana da tasiri mai kyau akan lafiyar jijiyoyin jini. (Ga ƙarin game da nau'ikan fiber daban-daban da kuma dalilin da yasa yake da kyau a gare ku.)

Duk da cewa an dade ana rike da whey a matsayin sarkin duk abubuwan gina jiki, furotin na fis yana da wadatar muhimman amino acid da amino acid masu rassa, wanda hakan ya sa ya zama babban abin kari ga gina tsoka da kiyayewa, in ji likita da kwararre kan abinci mai gina jiki Nancy Rahnama, MD. Kimiyya ta goyi bayansa: Nazarin da aka gudanar Jaridar Ƙungiyar Ƙasashen Duniya na Gina Jiki Har ila yau, ya gano cewa a cikin gungun mutane da ke cin kariyar furotin a haɗe tare da horo na juriya, furotin pea ya haifar da kaurin tsokar da ya samu kamar whey. (Duba: Shin Protein Vegan Zai Iya Yin Tasiri Kamar Yadda Whey don Gina tsoka?)

A gaskiya ma, idan ya zo ga narkewa, furotin na fis zai iya samun kafa a kan whey: "Protein Pea zai iya zama mafi kyau a jure fiye da furotin na whey, saboda ba shi da wani kiwo a ciki," Dr. Rahnama. Idan kun kasance ɗaya daga cikin mutane da yawa waɗanda ke samun kumburin kumburi (ko furotin mai ƙamshi) bayan saukar da wasu furotin na whey, pea na iya zama mafi kyawun zaɓi a gare ku, in ji ta.

"Wani fa'ida na furotin na fis shine cewa an danganta abincin da ake amfani da shi na shuka da fa'idodin kiwon lafiya da yawa," in ji Lauren Manaker mai rijista. Wannan yana nufin ƙananan cholesterol, ƙananan matakan haemoglobin A1c (ma'auni na matsakaicin matakin sukari na jini), da kuma mafi kyawun sarrafa glucose na jini, ta bayyana. Lallai, furotin fis zai iya taimakawa wajen rage hawan jini da kuma hana cututtuka na zuciya da jijiyoyin jini ta hanyar rage cholesterol da matakan triglyceride, bisa ga zuwa binciken da Jami'ar Michigan Frankel Cardiovascular Center ta gudanar.

Wasu Downsides Worth La'akari

"Babban abin da ke tattare da furotin fis shi ne cewa ba shi da cikakken bayanin kashi 100 na amino acid da kuke buƙata," in ji Chelsey Schneider, masanin ilimin oncology. FYI, amino acid sune tubalan gina jiki na furotin. Yayin da jikin ku zai iya yin wasu daga cikinsu, kuna buƙatar cinye wasu ta hanyar abinci, in ji ta. Waɗannan ana kiransu amino acid masu mahimmanci. (Akwai guda tara: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, da valine). , ta bayyana.

Wasu abincin shuke -shuke (kamar quinoa) sun ƙunshi duk amino acid masu mahimmanci, amma yawancin (kamar furotin fis) ba sa, kuma ta haka ba cikakkun sunadarai bane, in ji Schneider. Gyara mai sauƙi? Haɗa tushen furotin na tushen tsire-tsire daban-daban waɗanda ke da ƙarin amino acid don tabbatar da samun duk waɗanda kuke buƙata. Misali, Schneider yana ba da shawarar ƙarawa a cikin kari kamar chia, flax, ko tsaba na hemp. (Ga jagora zuwa tushen furotin vegan.)

Idan kuna cin abinci maras-carb (kamar abincin keto), shugaban sama: "Peas shine tushen furotin lafiya, amma kuma yana da ɗanɗano mai yawa a cikin kayan lambu don kayan lambu," in ji mai rijista Vanessa Rissetto. Kofi ɗaya na wake yana da kusan gram 8 na furotin da gram 21 na carbs, in ji ta. Wannan babban bambanci ne idan aka kwatanta da broccoli, wanda kawai ke da gram 10 na carbs da gram 2.4 na furotin a kowace kofi.

Yadda Ake Karɓar Foda Fiyayyen Farin Gyada

Don tabbatar da cewa kuna siyan furotin fis ɗin mai inganci, sami wanda ke da sinadari, in ji mai rijista Tara Allen. Wannan yana tabbatar da cewa ba GMO bane kuma zai ƙunshi ƙarancin magungunan kashe ƙwari.

Ta kuma ba da shawarar bincika alamun abinci mai gina jiki a hankali, kamar yadda zaku so zaɓar alama tare da mafi ƙarancin adadin sinadaran. Kula da ido kuma ku guji wuce gona da iri (kamar carrageenan), ƙara sukari, dextrin ko maltodextrin, masu kauri (kamar xanthan danko), da kowane launi na wucin gadi, in ji ta.

"Lokacin neman furotin furotin mai inganci, yana da kyau a guji kayan zaki kamar su aspartame, sucralose, da potassium acesulfame," in ji Britni Thomas mai cin abinci. Stevia, a gefe guda, mai zaki ne mai lafiya idan ba ku kula da ita ba, in ji ta.

Ko da yake Peas ba cikakken sunadaran gina jiki ba ne da kansu, yawancin nau'ikan za su ƙara ƙarancin amino acid ko haɗa furotin fis tare da sauran sunadaran tushen shuka don ƙirƙirar cikakken ƙarin furotin: Duba gefen dama na alamar abinci mai gina jiki a kan kwalabe. kuma a tabbatar an lissafa dukkan muhimman amino acid guda tara, in ji Dakta Rahnama.

Ko da wane irin furotin da kuke amfani da su, ku tuna: Har yanzu yana da mahimmanci a cinye furotin azaman ɓangaren abinci mai daidaita a cikin yini. "Yana da kyau koyaushe a sami yawancin abincin ku kamar yadda zai yiwu daga dukan abinci kuma ku yi amfani da abubuwan da ake buƙata don cike giɓi," in ji Allen. "Akwai hanyoyi da yawa da za ku iya haɗa furotin fis a cikin kwanakin ku." Gwada haɗa shi cikin smoothies, muffins masu lafiya, oatmeal, har ma da pancakes.

Bita don