Dab tsi yog Deal nrog Pea Protein thiab Koj Yuav Tsum Sim Nws?

Zoo Siab

• Yog vim li cas Pea Protein Popping
• Cov txiaj ntsig ntawm Pea Protein
• Qee qhov downsides tsim nyog xav txog
• Yuav Ua Li Cas Xaiv Txoj Cai Pea Protein Hmoov
• Ntsuam xyuas rau

Raws li kev cog ntoo raws li kev noj zaub mov tau nrov dua thiab nrov dua, lwm cov khoom siv protein tau ua rau dej nyab hauv khw muag khoom noj. Los ntawm quinoa thiab hemp mus rau sacha inchi thiab chlorella, muaj yuav luag ntau dhau los suav. Tej zaum koj yuav tau pom cov txiv laum huab xeeb ntawm cov nroj tsuag uas muaj protein ntau, tab sis tseem yuav tsis meej pem txog yuav ua li cas hauv ntiaj teb peas tuaj yeem yog qhov txaus ntawm cov protein.

Ntawm no, cov kws tshaj lij muab cov nplawm ntawm qhov khoom noj khoom haus-dense me me lub zog. Nyeem rau txhua qhov zoo thiab qhov tsis zoo ntawm cov protein pea thiab vim li cas nws thiaj tsim nyog koj mloog-txawm tias koj tsis yog vegan lossis cog raws.

Yog vim li cas Pea Protein Popping

"Ua tsaug rau nws lub txee ruaj khov, yooj yim-rau-ntxiv rau qhov tsis txaus siab, pea protein tau yooj yim dhau los ua qhov tshiab, kev lag luam, muaj txiaj ntsig zoo, thiab muaj cov khoom noj muaj protein ntau," hais tias sau npe tus kws noj zaub mov Sharon Palmer. Tseeb txaus, nws ua nws txoj hauv kev hauv cov hmoov protein, co, tshuaj ntxiv, cog mis nyuj cog, thiab veggie burgers.

Piv txwv li, cov khoom lag luam tseem ceeb xws li Bolthouse Farms tau dhia ntawm pea protein bandwagon. Tracy Rossettini, tus thawj coj ntawm kev tshawb fawb thiab kev tsim kho rau Bolthouse Farms, hais tias lub hom lag luam tau xaiv los koom nrog pea protein nyob rau hauv lub hom tshiab daj pea-derived Plant Protein Mis vim tias nws muab rau cov neeg siv khoom xav tau saj, calcium, thiab protein- rho tawm cov mis nyuj. Nws hais tias nws muaj 10 grams ntawm cov protein ib zaug (piv rau 1g ntawm cov protein hauv mis almond), 50 feem pua ​​cov calcium ntau dua li cov mis nyuj, thiab muaj zog nrog vitamin B12 (uas tuaj yeem nyuaj ua kom txaus yog tias koj nyob hauv vegan los yog cog raws li kev noj haus).

Ripple Foods, lub tuam txhab mis nyuj tsis muaj mis nyuj, ua cov khoom tshwj xeeb nrog mis nyuj pea. Adam Lowry, tus tsim ntawm Ripple, piav qhia tias nws lub tuam txhab raug rub mus rau peas vim tias lawv muaj kev ruaj khov dua li almonds, vim tias lawv siv dej tsawg dua thiab tsim cov pa CO2 tsawg dua. Lub tuam txhab suav nrog cov protein pea hauv lawv cov mis nyuj thiab tsis yog mis nyuj Greek-style yogurt, uas muaj txog li 8 thiab 12 grams pea protein rau ib qho kev pabcuam, feem.

Thiab qhov no tsuas yog pib: Daim ntawv tshaj tawm kev ua lag luam tsis ntev los no los ntawm Grand View Research qhia tias thoob ntiaj teb pea protein lag luam loj hauv xyoo 2016 yog $ 73.4 lab-tus lej uas tau kwv yees tias yuav nce ntxiv los ntawm 2025.

Rossettini pom zoo thiab hais tias cov protein pea tsuas yog ib feem ntawm kev loj hlob ntawm kev lag luam uas tsis yog mis nyuj tag nrho: "Raws li cov ntaub ntawv tsis ntev los no los ntawm Cov Ntaub Ntawv Xov Xwm, Inc. $ 4 billion los ntawm 2020, "nws hais. (Tsis yog qhov xav tsis thoob, xav tias muaj ntau ntau cov kua mis uas tsis yog mis nyuj uas muaj nyob rau tam sim no.)

Cov txiaj ntsig ntawm Pea Protein

Vim li cas pea protein tsim nyog koj mloog? Cov Phau ntawv Journal of Renal Nutrition ceeb toom tias pea protein muaj qee cov txiaj ntsig kev noj qab haus huv raug cai. Rau ib qho, nws tsis tau txais los ntawm ib ntawm yim qhov feem ntau ua rau cov khoom noj tsis haum (mis, qe, txiv laum huab xeeb, ntoo txiv ntoo, kua txiv, ntses, qwj ntses, thiab nplej), uas feem ntau siv los tsim cov tshuaj protein-lub ntsiab lus nws yog kev nyab xeeb rau cov neeg uas muaj ntau yam kev txwv kev noj haus. Cov kev tshawb fawb ua ntej tseem qhia tias kev noj cov pea protein tuaj yeem txo qis ntshav siab hauv cov nas thiab cov tib neeg, raws li tsab ntawv ceeb toom. Ib qho laj thawj muaj peev xwm: Vim tias pea protein feem ntau muab los ntawm cov av daj sib cais taum (piv rau kev sib cais tshuaj, feem ntau siv rau cov kua thiab whey cov protein), nws khaws cov dej ntau dua, uas thaum kawg muaj txiaj ntsig zoo rau kev mob plawv. (Nov yog ntau ntxiv txog ntau hom fiber ntau thiab vim li cas nws thiaj zoo rau koj.)

Txawm hais tias whey tau ntev tau los ua tus huab tais ntawm txhua qhov kev pabcuam protein, pea protein yog nplua nuj nyob hauv cov amino acids tseem ceeb thiab cov kab sib txuas-cov amino acids, ua rau nws zoo ntxiv rau kev tsim cov leeg nqaij thiab saib xyuas, hais tias kws kho mob thiab kws tshaj lij khoom noj khoom haus Nancy Rahnama, MD Kev tshawb fawb txhawb nws: Kev tshawb fawb los ntawm Phau ntawv Journal ntawm International Society of Sports Nutrition kuj pom tias hauv pab pawg ntawm cov tib neeg siv cov tshuaj protein ntxiv ua ke nrog kev qhia ua haujlwm tsis txaus, pea protein tau txais tsuas yog ntau npaum li cov leeg tau nce raws li whey. (Saib: Puas yog Vegan Protein Tsuas Yog Ua Tau Zoo Li Whey rau Kev Tsim Cov Nqaij?)

Qhov tseeb, thaum nws los txog rau kev zom zaub mov, cov txiv laum huab xeeb tej zaum yuav muaj ceg rau ntawm whey: "Pea protein tuaj yeem zam tau zoo dua li whey protein, vim nws tsis muaj mis nyuj hauv nws," Dr. Rahnama. Yog tias koj yog ib tus ntawm ntau tus neeg uas muaj mob plab (los yog stinky protein farts) tom qab txo qis qee cov whey protein, peas yuav yog qhov kev xaiv zoo dua rau koj, nws hais.

"Lwm qhov txiaj ntsig ntawm cov protein pea yog tias cov zaub mov cog tau txuas nrog rau ntau cov txiaj ntsig kev noj qab haus huv," hais tias tus kws noj zaub mov noj zaub mov Lauren Manaker. Qhov no txhais tau tias txo cov roj cholesterol, qis hemoglobin A1c qib (ib qho kev ntsuas ntawm koj cov ntshav qab zib nruab nrab), thiab tswj cov ntshav qabzib zoo, nws piav qhia. Tseeb, cov txiv laum huab xeeb tuaj yeem pab txo qis ntshav siab thiab tiv thaiv kab mob plawv los ntawm kev txo qis cov roj cholesterol thiab triglyceride, raws li. mus rau txoj kev tshawb fawb los ntawm University of Michigan Frankel Cardiovascular Center.

Qee qhov downsides tsim nyog xav txog

"Qhov pom tseeb ntawm cov protein pea yog tias nws tsis muaj cov ntaub ntawv tiav ntawm 100 feem pua ​​ntawm cov amino acids koj xav tau," hais tias oncology-certified dietitian Chelsey Schneider. FYI, cov amino acids yog lub tsev tsim cov protein. Thaum koj lub cev tuaj yeem ua qee yam ntawm lawv, koj yuav tsum tau haus lwm tus los ntawm zaub mov, nws hais. Cov no yog hu ua cov amino acids tseem ceeb. (Muaj cuaj: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, thiab valine.) Cov tsiaj raws cov protein (nqaij, ntses, lossis mis nyuj) feem ntau muaj tag nrho cov amino acids tseem ceeb thiab yog li ntawd hu ua cov protein ua tiav , nws piav qhia.

Qee cov zaub mov cog (zoo li quinoa) muaj tag nrho cov amino acids tseem ceeb, tab sis feem ntau (zoo li pea protein) tsis ua, thiab yog li tsis tiav cov protein, hais Schneider. Kev kho yooj yim? Ua ke cov txheej txheem cog cog sib txawv uas muaj cov amino acids sib ntxiv kom ntseeg tau tias koj tau txais txhua yam uas koj xav tau. Piv txwv li, Schneider pom zoo ntxiv cov khoom ntxiv xws li chia, flax, lossis hemp noob. (Nov yog phau ntawv qhia rau vegan cov khoom siv protein.)

Yog tias koj noj zaub mov qis-carb (zoo li keto diet), taub hau: "Peas yog qhov zoo ntawm cov protein, tab sis nws kuj tseem siab me ntsis hauv carbohydrates rau zaub," hais tias sau npe noj zaub mov Vanessa Rissetto. Ib khob taum muaj kwv yees li 8 grams protein thiab 21 grams carbohydrates, nws hais. Qhov no yog qhov sib txawv heev piv rau broccoli, uas tsuas muaj 10 grams carbs thiab 2.4 grams protein ib khob.

Yuav Ua Li Cas Xaiv Txoj Cai Pea Protein Hmoov

Txhawm rau kom paub tseeb tias koj tab tom yuav cov taum pauv tau zoo, tau txais ib qho organic, hais tias tus kws qhia noj zaub mov sau npe Tara Allen. Qhov ntawd ua kom nws yuav tsis yog GMO thiab yuav muaj cov tshuaj tua kab tsawg dua.

Nws kuj tseem pom zoo txheeb xyuas koj cov ntawv qhia zaub mov kom zoo, vim tias koj yuav xav xaiv lub npe nrog tsawg kawg ntawm cov khoom xyaw. Khaws qhov muag saib thiab zam qhov muab ntau dhau (zoo li carrageenan), ntxiv qab zib, dextrin lossis maltodextrin, tuab (zoo li xanthan gum), thiab ib qho xim dag, nws hais.

"Thaum nrhiav cov hmoov nplej zoo tshaj plaws, nws kuj tseem ceeb kom tsis txhob muaj cov khoom qab zib xws li aspartame, sucralose, thiab acesulfame potassium," hais tias tus kws kho mob sau npe Britni Thomas. Stevia, ntawm qhov tod tes, yog cov khoom qab zib muaj kev nyab xeeb tshwj tsis yog tias koj nkag siab rau nws, nws hais.

Txawm hais tias peas tsis yog cov protein ua tiav ntawm lawv tus kheej, ntau lub npe yuav ntxiv cov amino acids uas ploj lawm los yog muab cov txiv laum huab xeeb nrog rau lwm cov proteins hauv cov nroj tsuag los tsim kom muaj cov protein ntxiv: Txheeb xyuas sab xis ntawm daim ntawv qhia zaub mov ntawm lub raj mis. thiab xyuas kom tseeb tias tag nrho cuaj qhov tseem ceeb amino acids tau teev tseg, hais tias Dr. Rahnama.

Txawm hais tias koj siv cov protein ntau npaum li cas, nco ntsoov: Nws tseem ceeb heev uas yuav tsum tau siv cov protein ntau ua ib feem ntawm kev noj zaub mov zoo txhua hnub. Allen hais tias "Nws yog qhov zoo tshaj plaws kom tau txais koj cov zaub mov kom ntau li ntau tau los ntawm cov zaub mov tag nrho thiab tsuas yog siv cov tshuaj ntxiv txhawm rau txhawm rau qhov khoob," Allen hais. "Muaj ntau txoj hauv kev uas koj tuaj yeem sib xyaw cov txiv laum huab xeeb rau hauv koj lub hnub." Sim sib tov nws mus rau hauv smoothies, noj qab nyob zoo muffins, oatmeal, thiab txawm tias pancakes.

Ntsuam xyuas rau