He aha ka hana me ka Pea Protein a pono ʻoe e hoʻāʻo?

Anter

• No ke aha e popping ai ka Pea Protein
• Nā Pōmaikaʻi o Pea Protein
• Ke noʻonoʻo nei kekahi mau Downsides
• Pehea e koho ai i ka pauka protein pea
• Nānā no

I ka lilo ʻana o ka mea ʻai i mea kanu me nā mea kanu i mea nui a makemake nui ʻia, e kahe ana nā kumu protein ʻē aʻe i ka mākeke meaʻai. Mai ka quinoa a me ka hemp a i ka sacha inchi a me ka chlorella, ʻaneʻane nui loa ka helu. Ua ʻike paha ʻoe i ka protein pea ma waena o kēia mau mea ʻokoʻa ʻē aʻe i hoʻokumu ʻia i nā mea kanu, akā naʻe, e kānalua ʻoe i ka hiki ʻana o ka pī i ka honua ke kumu kūpono o ka protein.

Ma ʻaneʻi, hāʻawi ka poʻe loea i ka ʻike i kēia hale mana liʻiliʻi momona. E heluhelu e pili ana i nā pono āpau a me nā maikaʻi ʻole o ka protein protein a no ke aha e waiwai ai kou nānā-ʻoiai ʻaʻole ʻoe he vegan a me kahi mea kanu.

No ke aha e popping ai ka Pea Protein

"Mahalo i kona hoʻopiʻi paʻa paʻa, maʻalahi-e hoʻohui ʻia, ua maʻalahi ka lilo ʻana o ka protein pea i kumu kumu protein maʻamau, waiwai, hoʻomau, a waiwai nui hoʻi i nā meaʻai," wahi a Sharon Palmer ka mea ʻai meaʻai. ʻOiaʻiʻo, ke hele nei i loko o nā pauka protein, nā lulu, nā mea hoʻohui, ka waiū mea kanu, a me nā mea ʻai meaʻai.

ʻO kahi laʻana, ke lele nei nā mīkini mainstream e like me Bolthouse Farms i ka pea protein bandwagon. Ua ʻōlelo ʻo Tracy Rossettini, ka luna o ka noiʻi a me ka hoʻomohala ʻana no Bolthouse Farms, ua koho ka brand e hoʻokomo i ka protein pea i loko o ka waiu ʻo Plant Protein Milk i loaʻa i ka hua melemele hou no ka mea e hāʻawi ana i ka makemake o nā mea kūʻai aku i ka ʻono, ka calcium, a me ka protein-emi ka waiu. Wahi a ia he 10 mau kolamu o ka protein no kēlā me kēia lawelawe (hoʻohālikelike ʻia me 1g protein i ka waiū almond), 50 pakeneka ʻoi aku ka nui o ka calcium ma mua o ka waiū waiū, a ua hoʻoikaika ʻia me ka huaʻai B12 (kahi e paʻakikī e lawa ai inā ʻoe ma kahi ʻO kaʻai vegan a mea kanu paha).

ʻO Ripple Foods, kahi hui waiū waiū-ʻole, hana i nā huahana me ka waiū pī. Ua wehewehe ʻo Adam Lowry, ka mea nāna i hoʻokumu ʻo Ripple, ua huki ʻia kāna ʻoihana i ka pī no ka mea ʻoi aku ka paʻa o lākou ma mua o nā ʻalemona, no ka mea, hoʻohana lākou i ka wai liʻiliʻi a hoʻohua i ka liʻiliʻi CO2. Hoʻokomo ka hui i ka protein pea i loko o kā lākou waiu pī a me ka yogurt kaila Helene non-dairy, e loaʻa ana i ka 8 a me 12 grams o ka protein pea ma kēlā me kēia lawelawe..

A ʻo ka hoʻomaka wale nō kēia: ʻO kahi hōʻike mākeke hou i alakaʻi ʻia e Grand View Research e hōʻike ana i ka nui o ka mākeke protein pea honua ma 2016 he $73.4 miliona-he helu i manaʻo ʻia e piʻi nui ʻia e 2025.

ʻAe ʻo Rossettini a ʻōlelo ʻo ka protein protein kahi ʻāpana o ka ulu ulu ʻana o ka mākeke waiū ʻole ma ke ʻano he nui: "Wahi a nā ʻike hou mai ka Information Resources, Inc. (IRI), e ulu ana ka ʻāpana waiū waiu ʻole $ 4 Biliona e 2020, "i ʻōlelo ʻo ia. (ʻAʻole ia he mea kupanaha, ke noʻonoʻo nei he nui nā koho waiu wai ʻole i loaʻa i kēia manawa.)

Nā Pōmaikaʻi o Pea Protein

No ke aha e pono ai ka nānā ʻana i ka protein protein? ʻO ka Nūpepa no ka meaʻai maʻi renal hōʻike ʻia e hāʻawi ana ka protein pea i kekahi mau pono olakino legit. No ka mea hoʻokahi, ʻaʻole ia i loaʻa mai kekahi o nā meaʻai allergenic ʻewalu maʻamau (waiu, hua manu, pīkī, nati lāʻau, soy, iʻa, shellfish, a me ka palaoa), i hoʻohana pinepine ʻia e hana i nā mea hoʻohui protein-ʻo ia hoʻi he koho palekana no kanaka me nā ʻano papaʻai like ʻole. Hōʻike pū kekahi nā noiʻi mua i ka lawe ʻana o ka protein protein i hiki ke hoʻoliʻiliʻi i ke kahe o ke koko ma nāʻiole hypertensive a me nā kānaka, e like me ka hōʻike. ʻO hoʻokahi kumu kūpono: No ka mea loaʻa pinepine ʻia ka protein protein mai ka lepo mai ka pi i ka melemele (me ka hoʻokaʻawale ʻana o ka kemika, hoʻohana pinepine ʻia no nā protein soy a me nā whey), paʻa ia i nā fiber soluble hou, kahi hopena maikaʻi i ka olakino cardiovascular. (Eia nā mea hou aʻe e pili ana i nā ʻano ʻula a no ke aha maikaʻi loa ia iā ʻoe.)

ʻOiai ʻo ka whey ka wā i paʻa ʻia ma ke ʻano he mōʻī o nā mea kōkua a pau i ka protein, waiwai ka protein protein i nā amino acid pono a me nā amino acid i lālā ʻia, a lilo ia i mea kōkua maikaʻi loa no ke kūkulu ʻana i nā mākala a me ka mālama ʻana, wahi a ke kauka a me ka loea no Nutrie Nn Rahnama, MD. Kākoʻo ka ʻepekema: He haʻawina i mālama ʻia e ʻO ka Journal of the International Society of Sports Nutrition ʻike pū ʻia i loko o kahi hui o ka poʻe e ʻai nei i nā mea hoʻoliʻiliʻi protein i ka hui pū ʻana me ka hoʻomaʻamaʻa ʻana, ua loaʻa ka protein protein i like ka nui me ka mānoanoa o nā mānoanoa e like me ka whey. (E nānā: Hiki i ka Protein Vegan ke like me ka Whey no ke Kūkulu ʻana i ka Muscle?)

ʻO kaʻoiaʻiʻo, i ka wā e pili ana i ka hoʻoheheʻe ʻana, ʻoi aku ka wāwae o ka pī ma luna o ka whey: "Ua ʻoi aku ka maikaʻi o ka ʻae ʻana o ka protein ma mua o ka protein whey, no ka mea ʻaʻohe waiu i loko," Dr. Rahnama. Inā ʻo ʻoe kekahi o nā poʻe he nui i ʻike i ka bloating (a i ʻole nā ​​​​pahu protein pilau) ma hope o ka hoʻohaʻahaʻa ʻana i ka protein whey, ʻoi aku ka maikaʻi o ka pī no ʻoe, wahi āna.

"ʻO kekahi pono aʻe o ka protein protein ʻo ia ka hoʻopili ʻana o nā papaʻai mea kanu i nā pono olakino he nui," i ʻōlelo ʻia e ka mea ʻai palapala i hoʻopaʻa inoa ʻia ʻo Lauren Manaker. ʻO kēia ke ʻano o ka cholesterol haʻahaʻa, nā pae hemoglobin A1c haʻahaʻa (kahi ana o ka pae o ke kō koko awelika), a ʻoi aku ka maikaʻi o ka hoʻokele glucose koko, wehewehe ʻo ia. i kahi noiʻi i alakaʻi ʻia e ke Kulanui o Michigan Frankel Cardiovascular Center.

Ke noʻonoʻo nei kekahi mau Downsides

"ʻO ka ʻaoʻao haʻahaʻa o ka protein pea ʻaʻole ia he kikoʻī piha o 100 ka nui o nā waikawa amino āu e pono ai," wahi a Chelsey Schneider, ka meaʻai meaʻai i hōʻoia ʻia i ka oncology. FYI, ʻo nā amino acid nā mea kūkulu hale o ka protein. ʻOiai hiki i kou kino ke hana i kekahi o ia mau mea, pono ʻoe e ʻai i nā mea ʻē aʻe ma o ka meaʻai, wahi āna. Kapa ʻia kēlā mau mea he amino acids pono. (Aia ʻeiwa: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, a me valine.) Aia nā protein i hoʻokumu ʻia i ka holoholona (kaʻiʻo, ka iʻa, a waiū paha) i kēia mau amino acid pono āpau a no laila ua kapa ʻia nā protein piha , wehewehe ʻo ia.

Aia kekahi mau mea kanu mea kanu (e like me ka quinoa) i nā amino acid pono āpau, akā ʻo ka hapa nui (e like me ka protein protein) ʻaʻole, a no laila ʻaʻole piha nā protein, wahi a Schneider. He hoʻoponopono maʻalahi? Hoʻohui i nā kumuwaiwai protein e pili ana i nā mea kanu i loaʻa nā amino acid komplementary e hōʻoia i ka loaʻa ʻana o nā mea āpau āu e makemake ai. No ka laʻana, paipai ʻo Schneider e hoʻohui i nā mea ʻē aʻe e like me nā hua chia, flax, a i ʻole hemp. (Eia kahi alakaʻi i nā kumu kumu protein vegan.)

Inā ʻoe ma ka papaʻai low-carb (e like me kaʻai keto), poʻo i luna: "He kumu maikaʻi nā protein i ka protein, akā he kiʻekiʻe iki hoʻi ia i nā carbs no kahi mea kanu," i ʻōlelo ʻia e ka mea ʻai palapala i hoʻopaʻa inoa ʻia ʻo Vanessa Rissetto. Hoʻokahi kīʻaha o ka pī e pili ana i ka 8 grams o ka protein a me 21 grams o nā kalapona, wahi āna. He ʻokoʻa koʻikoʻi kēia i hoʻohālikelike ʻia me ka broccoli, nona ka 10 grams o nā kalapona a me 2.4 grams o ka protein i kēlā me kēia kīʻaha.

Pehea e koho ai i ka pauka protein pea

E hōʻoia e kūʻai ana ʻoe i kahi protein protein maikaʻi, e kiʻi i kahi mea kūlohelohe, i ʻōlelo ʻia e ka mea kākau inoa i hoʻopaʻa inoa ʻia ʻo Tara Allen. Hōʻoia ia ʻaʻole ia he GMO a e loaʻa nā pesticides liʻiliʻi.

Manaʻo ʻo ia e nānā pono i kāu mau lepili meaʻai, no ka mea, makemake ʻoe e koho i kahi brand me ka liʻiliʻi o nā meaʻai. E makaʻala a pale aku i nā mea hoʻopiha nui (e like me ka carrageenan), ke kō i hoʻohui ʻia, dextrin a i ʻole maltodextrin, nā mea mānoanoa (e like me ka xanthan gum), a me nā kala hana, wahi āna.

"I ka ʻimi ʻana i ka pauka protein pea kiʻekiʻe, he mea naʻauao nō hoʻi e pale aku i nā mea ʻono i hana ʻia e like me aspartame, sucralose, a me acesulfame potassium," wahi a Britni Thomas ka mea ʻai meaʻai. ʻO Stevia, ma ka ʻaoʻao ʻē aʻe, he mea ʻono palekana ke ʻole ʻoe e noʻonoʻo iā ia, wahi āna.

ʻOiai ʻaʻole he peʻa piha ka peas i kā lākou iho, nui nā mana e hoʻohui i nā amino acid i nalowale a i ʻole e kāwili ʻia me ka protein protein me nā protein i hoʻokumu ʻia me nā mea kanu e hana i kahi hoʻopihapiha protein piha. a e ʻike pono i ka helu ʻia ʻana o nā amino acid ʻeiwa āpau, wahi a Kauka Rahnama.

No ke ʻano o ka protein āu e hoʻohana nei, e hoʻomanaʻo: He mea nui ka ʻai ʻana i ka protein ma ke ʻano o nā meaʻai kaulike i ka lā. "ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka nui o kāu meaʻai i hiki ke loaʻa mai nā meaʻai āpau a hoʻohana wale i nā mea hoʻopihapiha e hoʻopihapiha i nā āpau," wahi a Allen. "He nui nā ala e hiki ai iā ʻoe ke hoʻohui i ka protein pea i kou lā." E ho'āʻo e hoʻohui i ka smoothies, nā muffins maikaʻi, ka oatmeal, a me nā pancakes.

Nānā no