ʻO nā mea Vegetarian, e like me nā vegans (ka poʻe pili i ka papaʻai ʻoi aku ka paʻakikī) ʻaʻole ʻai i ka ʻiʻo, eia nō naʻe, ʻokoʻa ka hope, hoʻohana lākou i nā huahana waiū. ʻO ke kumu o nā protein no nā lunamakaʻāinana o ka hui mua he ciga tī a me kaʻaila kawa, a no nā vegan - nā pīni, ka soy, nā nati a me nā lihi. E heluhelu e aʻo hou aʻe e pili ana i nā kumuwaiwai kūlohelohe o ka protein no ka papaʻai vegetarian.
ʻO ka hemahema nui o nā meaʻai mea kanu ka nele o ka creatine a me kekahi mau amino acid pono ʻē aʻe i loaʻa i nā huahana holoholona. No kēia kumu, koi ʻia nā poʻe haʻuki i nā hui ʻelua i luna e inu i nā haʻalulu protein. Kaukaʻi ʻia i ka ikaika o ka hoʻomaʻamaʻa i kēlā me kēia lā, koi ʻia e hoʻopau iā 1.1-2.2 g o ka protein i 1 kg o ke kaupaona o ke kaupaona.
Pūmua no nā meaʻai mea ʻai
ʻO ka protein Whey a me ka hoʻokaʻawale ʻana i ka soy i hiki i ka 90% protein i kūpono no nā mea ʻai. Paipai ʻia lākou e kāwili ʻia me ka waiū a hoʻohana ʻia ma mua a ma hope o ke aʻo ʻana. ʻO nā mea kōkua e ae e pili pū ana me ka casein, keokeo o ka hua, ka monine hydrine, a me ka paukū BCAA.
Whey
ʻO kēia ka protein maikaʻi loa no nā mea ʻai. Aia pū me ka BCAA Complex. Hana ʻia ia mai ka waikawa a ʻo ka helu helu kiʻekiʻe kiʻekiʻe loa. Paipai ʻia no ka hoʻohana ʻana ma hope o ka hana.
Hana ʻia i ke ʻano o ka hoʻokaʻawale a me ka noʻonoʻo:
- Loaʻa ka concentrate e ka hoʻokaʻawale ʻana i ka wai wai mai ka waiū a me ka maloʻo ʻana (i kahi pauka).
- Loaʻa ka hoʻokaʻawale ma o ke kānana ʻana i ka whey e hoʻoneʻe ai i ka lactose, ka momona a me ka cholesterol.
Huamoa
Aia nā protein hua manu i ka hoʻonohonoho pono o nā amino acid, maʻalahi ka digestible, hiki ke hoʻohana ʻia ma ke ʻano he pani no ka protein whey, akā ʻoi aku ka pipiʻi. Hōʻike ʻia no ka hoʻomanawanui ʻole i ka waiū a me nā huahana soy. Ke hōʻike nei i ke ʻano maloʻo (pauka) o ka hua moa moa keʻokeʻo. Kūpono ka helu ʻai.
Casein
Loaʻa ʻia e ka enzymatic curdling o ka waiū. Hoʻohālikelike ʻia ia e kahi haʻahaʻa haʻahaʻa o ka digestion (a i 6 mau hola) a ua paipai ʻia no ka hoʻohana ma waena o nā hana.
ʻO ka protein no nā mea ʻai holoholona
Hoʻokaʻawale ka soy (a i ʻole nā huahana soy kūlohelohe - tofa, tempeh, edamame), kahi protein i hana ʻia mai kahi protein mea kanu ʻē aʻe, creatine monohidate, kahi BCAA complex, a me nā complexes vitamina-mineral e kūpono e like me nā meaʻai no ka poʻe vegan.
ʻO ke kumuʻiʻo no nā vegans a i ʻole "protein vegan" ma lalo o ka umplella brand vplab (vplab a i ʻole VP laboratory) he kūlana maikaʻi i waena o nā poʻe hoʻoikaika kino.
ʻO nā Proteins Vegan nā mea kōkua maikaʻi i hana ʻia mai nā mea kanu momona a me nā hua.
Pea
ʻOkoʻa i ka asimilation maʻalahi a me kahi pākēneka koʻikoʻi o nā amino acid pono. 28 g protein i loko o 21 g o ka protein. ʻO ka waiwai o ka ikehu o kahi ʻāpana he 100 calories.
Loaʻa ka huahana methionine haʻahaʻa i ka huahana. Rich i ka BCAA paʻakikī a me ka lysine. Manaʻo ʻia hiki ke hoʻololi ʻia ka protein whey a me ka pea a ua like ko lākou hopena ke hoʻohana ʻia ma lalo o nā ʻano like.
Hemp
Loaʻa mai nā ʻano hemp. Loaʻa i nā koina amino i koi ʻia. 28 g (108 calories) me 12 g protein, puluniu, Fe, Zn, Mg, α-linolenic acid a me 3-ω-fat.
Ka nele o ka protein - haʻahaʻa lysine maʻiʻo. E hoʻopihapiha ia, pono ʻoe e ʻai pū i nā legume.
Mai nā hua paukena
28 g o ka pauka (103 calories) loaʻa nā 18 g o ka protein, Fe, Zn, Mg. Maikaʻi ʻole me ka threonine a me ka lysine. Loaʻa nā ʻāpana i ka hana antioxidant a me anti-inflammatory.
Mai ka laiki palaunu
Hoʻopomo maʻalahi ʻia, loaʻa kahi kiʻekiʻe, akā ʻaʻole piha, ka pākēneka o nā amino acid pono. Rich i nā antioxidants. 28 g o ka pauka (107 calories) loaʻa 22 g o ka protein. He ʻilihune ia i ka lysine, akā loaʻa ka pākēneka kiʻekiʻe o ka methionine a me BCAA, i ʻae iā ia e hoʻohana i ka lilo o ke kaupaona a ma ka manawa like e kūkulu ai i nāʻiʻo, e like me ka protein whey.
ʻO Soy
Loaʻa i kahi piha o nā amino acid, nā kumuwaiwai a me nā wikamina. Rich ma BCAA. Hoʻohana ʻia ia ma ke ʻano he kumuwaiwai o ka haʻuki haʻuki ma ke ʻano he pani no ka whey a i ʻole ka protein hua manu. Aia i ke ʻano o ka pauka. ʻO 28 g lawelawe (95 calories) paʻa i 22 g protein. Hiki ke kōkua i ka lawe ʻana i kēia pākuʻi e hoʻohaʻahaʻa i nā pae kolesterol.
Mai nā ʻanoʻano pua lā
ʻO ka protein Sunflower kahi huahana hou i nā menehana vegetarian a me nā vegan. 28 g pūmua laflower (91 calories) i loaʻa he 13 g protein i waiwai i BCAA. Maikaʻi ka huahana i ka lysine, no laila hoʻohui pinepine ʻia me ka protein quinoa.
Inca Inchi
Loaʻa mai nā ʻanoʻano (nā hua) o nā mea kanu o ka inoa like. 28 gram (120 calories) loaʻa nā 17 gram o ka protein. Loaʻa i loko o nā nui he nui nā amino acid pono ʻokoʻa me ka lysine. Rich i ka arginine, α-linolenic acid a me 3-ω-momona.
Chia (Sage Sepania)
28 g o ka pauka (50 calories) loaʻa 10 g o ka lysine-poor protein, 8 g fiber, biotin a me Cr.
Hoʻohui ʻia ka protein protein
Hoʻohana pinepine ʻia lākou ma muli o ke kumu o nā protein proteins wale nō ʻaʻole i loko nā amino acid pono āpau. ʻO kahi laʻana, hoʻohui pinepine ʻia ka protein raiki laiki me ka chia a i ʻole ka protein pea e hōʻalo ai i nā hemahema amino acid. Hoʻohui pinepine ʻia nā mea ʻono, nā mea ʻono, a me nā enzyme i ka hoʻohuihui no ka lawe maikaʻi ʻana aʻe.
