Do vegans need more protein than omnivores?

Slightly. Plant proteins are 5–15% less digestible on average, so the international consensus is to aim ~10–20% above the standard 0.8 g/kg RDA — around 1.0 g/kg for adults, 1.4–1.8 g/kg for strength training.

Do I need to combine proteins at every meal?

No. The old 'complementary protein' theory was retracted in 1988. Eat a variety of legumes, grains, nuts and seeds across the day and your liver pools all essential amino acids for you.

Yes. Every major cancer and heart association endorses soy for adults and children. 25 g soy protein/day is even recommended by the FDA for cardiovascular benefits.

Waɗanne abinci ne na shuka suka fi yawa a cikin furotin?

Seitan (~25 g/100 g), tempeh (~19 g), tofu (~10–17 g), lentil (~9 g dafaffe), chickpeas (~9 g), edamame (~11 g), gyada (~26 g), hatsi (~13 g busasshen). Hatsi da ganye suna ƙara yawa mai ma'ana.

Zan iya gina tsoka a kan tsire-tsire?

Iya. Binciken da aka bincika ta takwarori (misali Hevia-Larraín et al., 2021) sun nuna daidaitattun ƙarfi da haɓakar tsoka daga soya vs whey lokacin da aka daidaita jimlar furotin.

Kayan aiki · Abincin gina jiki

Mai lissafin furotin na cin ganyaye

Shigar da nauyin ku da manufofin ku don samun ingantaccen adadin furotin na yau da kullun, sannan ku ga abincin shuka wanda ya kai shi da sauri.

Nauyin jiki

Matakin aiki

Manufa

70g

Manufar ku ta yau da kullun

1 g/kg

a kowace kg nauyin jiki

Tushen shuka masu wadataccen furotin

Protein density (g / 100 g)

Nutritional yeast45
Hemp seeds31
Peanut butter25
Seitan25
Tempeh20
Tofu (firm)17
Edamame11
Lentils cooked9
Chickpeas cooked9
Black beans9
Quinoa cooked4
Soy milk3.3

Abinci	Abun furotin	Yawa
Seitan (alkama mai gluten)	25 g / 100 g da aka dafa	★★★★★
Tempeh	20 g / 100 g	★★★★★
Tofu mai ƙarfi sosai	17 g / 100 g	★★★★
Lentils (da aka dafa)	9 g / 100 g	★★★★
Kaji (da aka dafa)	9 g / 100 g	★★★★
Edamame (da aka kwasfa)	11 g / 100 g	★★★★
Bakar wake (da aka dafa)	9 g / 100 g	★★★★
Man gyada	25 g / 100 g	★★★
Irin hemp	31 g / 100 g	★★★★★
Quinoa (da aka dafa)	4 g / 100 g	★★★
Madarar waken soya (maras zaki)	3.3 g / 100 ml	★★★
Yis na gina jiki	45 g / 100 g	★★★★★

Tambayoyi Akai-Akai

Shin masu cin ganyaye suna buƙatar ƙarin furotin fiye da masu cin ganyaye?

Kaɗan. Furotin na shuka yana da ƙasa da 5–15% a matsakaici, don haka yarjejeniyar ƙasa da ƙasa ita ce a nufin ~10–20% sama da daidaitaccen 0.8 g/kg RDA — kimanin 1.0 g/kg ga manya, 1.4–1.8 g/kg don horo na ƙarfi.

Ina buƙatar haɗa furotin a kowane abinci?

A'a. Tsohuwar ka'idar 'furotin mai haɗin kai' an janye ta a 1988. Ku ci nau'ikan legumes, hatsi, goro da iri a cikin yini kuma hantar ku tana tara duk mahimman amino acid a gare ku.

Shin waken soya lafiya ne?

Eh. Kowace babbar ƙungiyar ciwon daji da zuciya tana amincewa da waken soya ga manya da yara. FDA ma ta ba da shawarar 25 g furotin waken soya/rana don amfanin zuciya.

Tsara abinci don cimma shi Masu wasa na cin ganyaye

Muhimman Abubuwan Lura

Yawancin manya suna buƙatar 0.8–1.2 g/kg na nauyin jiki; 'yan wasa 1.4–2.0 g/kg. Kusan kowa yana cinye fiye da mafi ƙarancin abin da ake buƙata tuni.
Ranar hatsi, lentil, tofu, chickpeas, hatsi mai cikakken gari da shake cikin sauƙi yana kaiwa 100–150 g na furotin ba tare da bin diddigi ba.
Tatsuniyoyin 'cikakken furotin' sun tsufa — abinci mai bambanta a duk tsawon yini yana rufe duk mahimman amino acid.
Legumes + hatsi shine haɗin gwiwar mahimmanci na gargajiya kuma yana ba da duk mahimman abubuwan da mutane ke buƙata.

Raba wannan shafi

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Tambayoyin da Ake Yawan Yi

A'a. Ka'idar 'furotin mai haɗin gwiwa' daga shekarun 1970 an riga an karyata ta — jikinka yana tattara amino acid a duk tsawon yini. Ku ci tsire-tsire daban-daban kuma jimlar tana kula da kanta.

Ci gaba da Karatu

Vegan 'yan wasa

Yadda manyan 'yan wasa na tushen shuka ke tsara yawan abinci.

Sinadaran

Kayan furotin na tushen abincin shuka.

Mai shirya abinci

Canza jimlar zuwa menu na mako-mako.

Yawan furotin da kuke buƙata da gaske — da kuma inda za ku samu

Furotin shine mafi yawan tattaunawa kuma mafi ƙarancin matsala a cikin cin abinci na tushen shuka. Bukatar ta yi ƙanƙanta fiye da yadda tallace-tallace ke nunawa, kuma tushen shuka da ke biyan ta abinci ne na yau da kullun a kasuwa.

Bukatar a lambobi bayyanannu

Matsakaicin abin da ake buƙata ga babba mai zaman kansa shine 0.8 g a kowace kilogiram na nauyin jiki a kowace rana — kusan 56 g ga mutum mai nauyin 70 kg. Tsofaffi suna amfana daga 1.0–1.2 g/kg don magance asarar tsoka da ke tattare da shekaru. Mutanen da ke yin horon juriya na yau da kullun suna ganin fa'ida har zuwa kusan 1.6 g/kg, tare da ƙaramin ƙarin riba sama da 2.0 g/kg a cikin gwaje-gwajen sarrafawa. Masu cin abinci na tushen shuka galibi ana ba su shawarar ƙara kusan 10% don la'akari da ƙarancin narkewa, wanda ke motsa babba mai zaman kansa mai nauyin 70 kg zuwa kusan 62 g.

Narkewa da amino acid

Furotin na shuka suna da ƙarancin maki akan ma'aunin narkewa kamar DIAAS, kuma abinci ɗaya ɗaya ya bambanta a cikin amino acid mai iyakancewa: legumes suna da ƙarancin methionine, hatsi suna da ƙarancin lysine. Cin duka biyun a cikin rana, wanda kusan kowa ke yi ba tare da ƙoƙari ba, yana magance wannan gaba ɗaya. Shawarar 1970 na haɗa furotin a kowane abinci an janye ta ta marubucin kansa; jiki yana kula da tafkin amino acid na sa'o'i da yawa.

Leucine da gina tsoka

Ga duk wanda ke yin horo da gaske, leucine shine amino acid da ya cancanci a bi shi, tunda yana haifar da haɗin furotin na tsoka. Waken soya, lentil, gyada, seitan da furotin na wake sune mafi ƙarfin tushen shuka. Doka mai amfani ita ce 2.5–3 g na leucine a kowane abinci, wanda ake samu ta kusan 30–40 g na furotin na shuka a zama ɗaya — kusan 200 g na tofu, ko 150 g na tempeh, ko babban rabon lentil tare da hatsi.

Yanayin gazawa a rayuwa

Mutanen da suka gaza kusan ba sa yin hakan saboda shuka ba ta da furotin. Suna gaza saboda sun yanke kayan dabbobi kuma suka maye gurbinsu da salati, 'ya'yan itace da carbohydrate mai ladabi maimakon legumes, waken soya, seitan, goro da iri. Yawan furotin, ba ingancin furotin ba, shine abin da ke buƙatar kulawa yayin tsarawa.

Furotin a kowane rabo na yau da kullun

Nauyin dafaffe sai dai in an faɗi; dabi'u daga USDA FoodData Central.

Abinci	Rabo	Furotin	Bayanai
Seitan	100 g	25 g	Gluten na alkama; ba gluten-free ba
Tempeh	100 g	19 g	An haƙa; yana ba da fiber
Lentils	1 kofi dafaffe	18 g	Ƙari 15 g fiber, 6.6 mg baƙin ƙarfe
Tofu mai ƙarfi	150 g	17 g	Nau'ikan da aka saita calcium suna ƙara ~350 mg Ca
Waken baki	1 kofi dafaffe	15 g	Mafi arha furotin a kowace gram
Edamame	1 kofi	18 g	Cikakken bayanin amino acid
Man gyada	2 tbsp	8 g	Babban ƙarfin makamashi
Madarar waken soya	1 kofi	8 g	Duba don ƙarfafawa
Quinoa	1 kofi dafaffe	8 g	Mafi girma lysine fiye da yawancin hatsi
Hatu	80 g bushe	11 g	Kyakkyawan tushe na karin kumallo

Samun lambar ku

Yi lissafin manufa sau ɗaya

Nauyin jiki a kilogiram da aka ninka da 0.8, 1.2 ko 1.6 dangane da aiki. Rubuta shi; ba za ku buƙaci sake lissafin tsawon watanni ba.

Kafa kowane abinci

Sanya legume, samfurin soya ko seitan a tsakiyar kowane babban abinci. Shi kaɗai yawanci yana ba da 60–90 g a rana.

Gyara karin kumallo da farko

Karin kumallo shine inda yawancin abinci na tushen shuka ke rasa 15–20 g. Oats tare da madarar soya, tofu scramble ko yoghurt mai yawan furotin yana rufe gibin nan take.

Bincika na kwana uku, sannan ka daina

Bincike na ɗan gajeren lokaci yana daidaita tunanin ku. Bincike mara iyaka yawanci yana haifar da damuwa ba tare da inganta ci ba.

Dokokin furotin masu amfani

Yi

Ci waken soya ko legumes kowace rana — mafi amintaccen tushen furotin.
Rarraba ci a cikin abinci uku ko huɗu maimakon babban abincin dare ɗaya.
Ƙara goro da iri don duka furotin da ƙananan abubuwan gina jiki.
Ƙara jimlar adadin kuzari idan kun rasa nauyi ba da niyya ba.

Kada

Bi yawan ci mai yawa sama da 2 g/kg — shaidar ƙarin fa'ida tana da rauni.
Dogara ga foda na furotin maimakon legumes da waken soya.
Ka ɗauka cewa kayan lambu kaɗai za su biya buƙatun.
Damuwa game da haɗa furotin a cikin abinci ɗaya.

Tambayoyi game da furotin

Shin waken soya lafiya ne a ci kowace rana?

E. Babban bita ya sami babu wani mummunan tasirin hormonal a yawan ci na yau da kullun, kuma bayanan lura sun danganta waken soya da ƙarancin sake dawowa da ciwon nono maimakon haɗari. Biyu zuwa uku servings a rana yana cikin iyakokin da aka yi nazari.

Shin masu cin ganyayyaki suna buƙatar ƙarin furotin fiye da masu cin komai?

Kadan — kusan 10% fiye don la'akari da narkewa. Wannan kusan ƙarin tablespoon ɗaya na man gyada.

Zan iya gina tsoka akan shuka?

E. Gwaje-gwajen sarrafawa da suka dace da jimlar furotin sun sami babu bambanci a cikin ƙarfi ko ribar tsoka tsakanin tushen furotin na shuka da na dabba.

Me game da furotin ga tsofaffi?

Yi niyya 1.0–1.2 g/kg kuma ba da fifiko ga tushen leucine mai yawa a kowane abinci; haɗe da motsa jiki na juriya wannan shine mafi ƙarfin shiga tsakani akan sarcopenia.

Shin foda na furotin ya zama dole?

A'a. Yana da sauƙi ga mutanen da ke da buƙatu masu yawa ko ƙarancin ci, ba larura ta abinci mai gina jiki ba.