Protein a cikin abincin da ya danganci shuka: abin da shaidar ke faɗa da gaske
Furotin abin damuwa ne gama gari a kan cin abincin shuka. Ga buƙatar, lissafin, da binciken furotin na shuka versus na dabba.
A takaice
- Abin da aka buƙata na protein ga manya shine kusan 0.8 g na protein a kowace kilogram na nauyin jiki a kowace rana; yawancin mutane a ƙasashe masu arziki sun riga sun ci fiye da haka.
- Bincike gabaɗaya yana samun isasshen matakin furotin a cikin masu cin abinci mara kayan dabba (vegan); isasshen adadin kuzari da abincin da ke da furotin suna taimakawa wajen biyan bukatun mutum ɗaya.
- Haɗa abinci a kowane abinci ba dole ba ne – jiki yana kiyaye wadataccen amino-acid a tsawon yini.
- Yawan cin protein na shuka yana da alaƙa da raguwar mace-mace gabaɗaya; yawan cin jan nama da nama da aka sarrafa yana da alaƙa da akasin haka.
Mahimman lambobi
Abin da ake buƙata ya fi ƙanƙanta fiye da yadda tallace-tallace ke nunawa
Ga babban mutum mai nauyin 70 kg mai koshin lafiya, adadin furotin da ake bukata a US kusan 56 g a kowace rana. Abincin da ya hada da hatsi, madarar waken suya, lentil da tofu na iya biyan wannan bukata, dangane da yawan cin abincin. Bukatu sun bambanta a lokacin juna biyu, tsufa da kuma wasanni; 'yan wasa yawanci suna amfani da kusan 1.2–2.0 g/kg/day. Wake, waken suya, seitan, hatsi da goro na iya taimakawa.
Amino acids: ra'ayin 'protein mara cikakken' an janye shi shekaru da yawa da suka wuce
Yawancin hanyoyin samun furotin na tsirrai suna ba da dukkan amino acid tara masu mahimmanci, a cikin rabo daban-daban. Legumes sukan kasance kasa a cikin sulphur amino acids kuma hatsi a cikin lysine. Cin nau'ikan furotin daban-daban a cikin yini gaba daya yana biyan bukatu ba tare da bukatar hada su a kowane abinci ba.
- Waken suya yana da kyakkyawar dabi'ar amino acid mai mahimmanci; quinoa, buckwheat, amaranth da hemp suma suna ba da furotin mai amfani.
- Lysine shine amino acid da ya kamata a yi la'akari da shi: legumes, waken soya, seitan-da-wake da pistachios sun rufe shi.
- Yadda ake narkewa ya bambanta bisa ga abinci da sarrafawa; dafa abinci da sauran hanyoyin shirya abinci na iya inganta shi.
Sakamakon lafiya yana bin kunshin, ba kawai protein ba
Abincin furotin na tsirrai sau da yawa yana ba da fiber da kitse maras matsewa; wasu abincin furotin na dabba suna ba da karin kitse mai matsewa, kuma jan nama yana ba da haem iron. Binciken rukuni yana danganta maye gurbin wasu furotin na dabba da furotin na tsirrai tare da rage mace-mace. Wadannan binciken ba sa ware tasirin amino acid daga sauran abinci ko salon rayuwa.
Tsoka: horo da isasshen furotin duk suna da mahimmanci
Gwajin sau da yawa yakan gano irin wannan karfin gina jiki tare da furotin na tsirrai da na dabba yayin horar da juriya, musamman tare da isasshen jimillar abinci. Wasu bincike sun fi son furotin na dabba don wasu sakamakon lean-mass. Furotin na tsirrai sun bambanta a cikin leucine da narkewa; zaben furotin, rabo da jimillar abinci suna da mahimmanci, musamman ga tsofaffi.
Abin da ke faruwa da gaske
Yanke abincin dabba ba tare da maye gurbin makamashinsu da furotin ba na iya haifar da rashin isasshen abinci. Gina abinci a kusa da legumes ko waken suya, kara hatsi da kitse masu dacewa, kuma duba jimillar abinci. Rashin lafiya, cin abinci mai iyakancewa da bukatun mutum suma na iya shafar matsayin furotin.
Bayanan
Furotin a kowace 100 g na abincin tsirrai na yau da kullun (USDA FoodData Central)
- Gyada25.8 g porotin · danye
- Tempeh20.3 g porotin
- Tofu mai tauri17.3 g porotin · calcium-set
- Edamame11.9 g porotin · dafaffe
- Lentils9 g porotin · dafaffe
- Chickpeas8.9 g porotin · dafaffe
A kallo
Kusan furotin a kowace 100 g kamar yadda ake ci, tare da misalan rabo; kayayyaki sun bambanta
| Abinci | Porotin /100 g | Hidima ta yau da kullun | Protein a kowace hidima |
|---|---|---|---|
| Red lentils (Jan lentil) | 9 g | Kofi 1 (gram 200) | 18 g |
| Chickpeas (Garin wake) | 9 g | Kofi 1 (gram 165) | 15 g |
| Firm tofu (Tofu mai tsauri) | 17 g | Katanga gram 150 | 26 g |
| Tempeh | 19 g | Gram 100 | 19 g |
| Saitan | 25 g | Gram 100 | 25 g |
| Soy milk (Madarar waken soya) | 3.3 g | Mililita 250 | 8 g |
| Wholemeal pasta (Taliyar fulawa) | 5 g | Gram 180 da aka dafa | 9 g |
| Peanut butter (Man gyada) | 25 g | Cokali 2 (gram 32) | 8 g |
Ra'ayoyin gama gari
Da'awaKuna buƙatar protein na dabbobi don gina tsoka.
Abin da hujjoji suka nunaSunadaran gina jiki na tsirrai na iya tallafawa girman tsoka tare da atisayen ƙarfi da kuma isasshen cin abinci. Nazari sau da yawa kan gano samun ƙarfi iri ɗaya, kodayake wasu sakamakon yawan tsoka suna nuna fifikon sunadaran dabbobi.
Da'awaProtein na shuka ba su cika ba.
Abin da hujjoji suka nunaYawancin tushen sunadaran gina jiki na tsirrai suna ba da duk mahimman amino acids a cikin nau'i daban-daban. Cin abinci iri-iri tare da isasshen furotin gabaɗaya yana biyan buƙatu ba tare da buƙatar haɗa abinci a kowane cin abinci ba.
Da'awaMasu cin ganyayyaki galibi suna da karancin protein.
Abin da hujjoji suka nunaBincike gabaɗaya yana nuna isasshen matsakaicin yawan cin furotin na masu cin ganyayyaki, amma wasu mutane suna cin ƙarancin sa. Isasshen adadin kuzari da abinci mai wadatar furotin a kai a kai suna da mahimmanci.
Tambayoyin da mutane ke yi
- Nawa protein nake buƙata a kowace rana?
- Kusan 0.8 g a kowace kilogram kowace rana ga babban mutum mai lafiya — kusan 56 g ga mai nauyin 70 kg. Ana ba tsofaffi masu lafiya shawara su ci 1.0–1.2 g/kg; ƴan wasa sukan yi amfani da 1.2–2.0 g/kg.
- Shin dole ne in haɗa shinkafa da wake a cikin abinci ɗaya?
- A'a. Jiki yana tattara amino acids a tsawon yini, don haka cin legumes da hatsi a abinci daban-daban yana aiki daidai.
- Shin waken soya yana da lafiya a ci a kullum?
- Eh. Nazarin ɗan adam ya nuna sakamako mai kyau ko mara kyau akan hormones, haɗarin cutar kansa ta nono da alamun zuciya da jijiyoyin jini a cikin yawan cin abinci na yau da kullun na hidima ɗaya zuwa uku a kowace rana.
- Wane ne abincin shuka mai yawan protein mafi sauƙi?
- Gwada lentils ko chickpeas tare da hatsi, man zaitun da ganyaye. Furotin, lokacin shiryawa da farashi sun dogara ne akan adadin, sinadaran da kuma ko an riga an dafa kayan lambun.
- Shin protein na shuka ba sa narkewa da kyau?
- Wasu sunadaran tsirrai ba su da sauƙin narkewa kamar sunadaran dabbobi, tare da babban bambanci tsakanin abinci da hanyoyin sarrafawa. Isasshen cin abinci da nau'ikan sunadaran daban-daban suna taimakawa wajen biyan buƙatu.
Tushe
An samo alkaluma daga tushen da aka jera a karshen wannan jagorar.
- WHO/FAO/UNU — Protein and Amino Acid Requirements in Human Nutrition
- Academy of Nutrition and Dietetics — Position on Vegetarian Diets
- USDA FoodData Central
- Song et al., JAMA Internal Medicine — Animal and Plant Protein Intake and Mortality
- Messina, Nutrients (2016) — Soy and Health Update
Rubutun wannan shafin yana da 'yancin sake amfani da shi a karkashin CC BY 4.0 tare da dangantawa ga Veg.ac.
Ci gaba da karatu
Ilimin abinciIron, zinc, aidin, omega-3 da calcium ba tare da kayayyakin dabbobi baKaranta jagorar 
Juyar da hujjoji zuwa abinci na mako guda
Shirin farawa na kwanaki 7 yana fassara duk abin da ke sama zuwa jerin siyayya da girke-girke masu sauƙi.