Protein a cikin abincin da ya danganci shuka: abin da shaidar ke faɗa da gaske

Abin da ake buƙata ya fi ƙanƙanta fiye da yadda tallace-tallace ke nunawa

Buƙatun protein an saita su ta hanyar nazarin nitrogen-balance, ba ta hanyar talla ba. Ga babban mai nauyin kilogiram 70, yawan cin abinci na yau da kullun shine kusan 56 g a kowace rana – adadin da ake samu ta hanyar kwano na hatsi tare da madarar waken soya, abincin rana na lentil da abincin dare na tofu, tare da sauran abinci. 'Yan wasa, mata masu juna biyu da manya sama da 65 suna buƙatar fiye da haka, kusan 1.0–1.6 g/kg, wanda har yanzu ana samunsa cikin sauƙi da wake, waken soya, seitan, hatsi da goro.

Amino acids: ra'ayin 'protein mara cikakken' an janye shi shekaru da yawa da suka wuce

Kowane abincin shuka yana dauke da dukkan amino acids guda ashirin; sun bambanta ne kawai a adadin su. Legumes suna da karancin methionine, hatsi suna da karancin lysine, kuma cin duka biyun a cikin yini yana magance bambancin ba tare da haɗawa da gangan ba. Shawarar 'haɗin protein' na shekarun 1970 an janye ta daga marubucin ta bayan nazarin metabolism ya nuna cewa hanta tana kiyaye wadataccen amino-acid na tsawon sa'o'i.

• Waken soya, quinoa, buckwheat, amaranth da hemp sun dace da protein na dabbobi a daidaiton amino-acid da kansu.
• Lysine shine amino acid da ya kamata a yi la'akari da shi: legumes, waken soya, seitan-da-wake da pistachios sun rufe shi.
• Bambance-bambancen narkewa (DIAAS) suna da gaske amma suna da ɗan ƙaranci, kuma dafa abinci, jika da toho suna rage su har ma da ƙari.

Sakamakon lafiya yana bin kunshin, ba kawai protein ba

Protein yana zuwa a nade cikin wani abu daban – ko dai fiber, kitse marasa cikakke da phytochemicals, ko kuma kitse mai cikakke, baƙin ƙarfe na heme da, a cikin nama da aka sarrafa, nitrosamines. Nazarin haɗin gwiwa da ya shafi ɗaruruwan dubban mahalarta ya nuna cewa maye gurbin kashi 3% na kuzari daga protein na dabbobi da protein na shuka yana da alaƙa da raguwar mace-mace gabaɗaya. Ba a yiwuwa tsarin ya zama amino acids da kansu.

Tsoka: horo na juriya yana yanke hukunci, tushen protein yana da ɗan tasiri

Gwaje-gwajen da aka yi ba tare da nuna bambanci ba da ke kwatanta waken soya ko protein na wake da whey yayin horo na juriya sun gano irin wannan ci gaba a cikin tsoka da ƙarfi lokacin da jimillar protein da adadin kuzari suka dace. Abubuwan da ke cikin leucine sun bambanta ɗan kaɗan, wanda ke da mahimmanci a gefe ga manya – sauƙin gyara da waken soya, seitan ko babban hidima.

Abin da ke faruwa da gaske

Matsalar da za ta iya faruwa ba amino acids ba ce, amma adadin kuzari: mutanen da suka yanke abincin dabbobi ba tare da maye gurbin yawan kuzari ba suna cin abinci kaɗan, suna rage kiba, kuma suna zargin protein. Gina abinci a kusa da tushen legume ko waken soya, ƙara hatsi, ƙara kitse, kuma matsalar za ta ɓace.