Tlapializtli (protein) in tlatzintli tlaqualli: tlen kipia tlamachiliztli
Protein in tlen tlacayotl in plant-based diets. Nican in requirement, in arithmetic, īhuān in research in plant versus animal protein.
Achik
- Tlen moneki tlapializtli ipan ce tlacatl yejuan 0.8 g ipan ce kilogramo temachtli ipan tonalli; miyac tlacame ipan tlaxtlauiloyan tlen tlatzintli tlaqualli kinchiuaj okachi tlen yejon.
- Studies quinextia in adequate average protein intake in vegans; in calories īhuān protein-rich foods quipalehui in individual needs.
- Amo moneki tlanempaneltililoya tlaqualli ipan nochtin tlaqualtiliztli — inakayo kimpia ce ameyalotl amo tlaxtlauili amino-acidos ipan nochtin tonalli.
- Tlen okachi kikuaj tlapializtli tlen xochitl tlen yolistli kuali tlachijchiua; tlen okachi kikuaj chichiltic nakatl uan tlapotzolli nakatl tlen yolistli amo kuali tlachijchiua.
Yetiya tlanawatilli
Tlen moneki yejuan tepitzin tlen tlatlauhtli kipoua
Īhuīcpa cē ahuelittic tlacatl tlen 70 kg, US protein reference intake ca 56 g ōmpa cē ilhuitl. In tlacualli tlen cah oats, soy milk, lentils īhuān tofu hueli quipia, īhuīcpa tlen tlahuilli. Monequi miac īhuīcpa tlacatiliztli, tlen cōyōtl, īhuān sport; athletes miac tlatēquipanoa 1.2–2.0 g/kg/day. Beans, soy, seitan, grains īhuān nuts hueli motemaca.
Amino acids: tlen 'amo tlami tlapializtli' tlen nemiliztli tlalpolhuixtli xihuitl tlamotlanki
Miac plant protein sources tlapēhualtia 9 essential amino acids, tlen tlahtolli. Legumes ca in tlapēhualtia sulphur amino acids īhuān grains in lysine. Tlacualo varied protein sources īpan cē ilhuitl hueli quipia.
- Soy quipia cē favourable essential-amino-acid profile; quinoa, buckwheat, amaranth īhuān hemp tlapēhualtia useful protein.
- Lysine yejuan amino acid tlen moneki tlalnamiki: eltlatzo, soya, seitan-uan-eliuan uan pistachos kipia.
- Digestibility varies īhuīcpa tlacualli īhuān processing; cooking īhuān okce preparation methods hueli quiyolitia.
Yolistli tlen tlachijchiualiztli kitematilia tlen nochtin, amo san tlapializtli
Plant protein foods miac tlapēhualtia fibre īhuān unsaturated fat; in occe animal protein foods tlapēhualtia miac saturated fat, īhuān red meat tlapēhualtia haem iron. Cohort analyses associate replacing in animal protein īca plant protein īhuīcpa lower mortality. In observational findings amo quipia in effects īhuīcpa amino acids īhuīcpa tlen tlacualli.
Muscle: training īhuān adequate protein both matter
Trials miac quipia similar strength gains īca plant īhuān animal protein īpan resistance training, īhuīcpa adequate total intake. Occe analyses favour animal protein īhuīcpa lean-mass outcomes. Plant proteins varies īpan leucine īhuān digestibility; protein choice, portions īhuān overall intake matter, īhuīcpa older adults.
Tlen melauac tlachijchiua amo kuali
Cutting animal foods amo replacing energy īhuān protein hueli quipia inadequate intake. Build meals īpan legumes īhuān soy, add grains īhuān suitable fats, īhuān check overall intake. Illness, restrictive eating īhuān individual needs hueli affect protein status.
Tlatlamachiyotl
Protein ipan 100 g tlen tlacuali tlen hualhual tlalli (USDA FoodData Central)
- Peanuts25.8 g tlapializtli · raw
- Tempeh20.3 g tlapializtli
- Firm tofu17.3 g tlapializtli · calcium-set
- Edamame11.9 g tlapializtli · pantlāxtli
- Lentils9 g tlapializtli · ahtēmpoh
- Chickpeas8.9 g tlapializtli · ahtēmpoh
Achik tlamachiyotl
Cenca tlapohualli protein ipan 100 g tlen tlacuali, ica tlen tlapohua; tlen mochihua mopatla
| Tlaqualli | Tlapializtli /100 g | Tlen kuali tlaqualtiliztli | Tlapializtli ipan tlaqualtiliztli |
|---|---|---|---|
| Chichiltic eltlatzo | 9 g | 1 comitl (200 g) | 18 g |
| Garbanzos | 9 g | 1 comitl (165 g) | 15 g |
| Tofu chicauac | 17 g | 150 g tlaxcalli | 26 g |
| Tempeh | 19 g | 100 g | 19 g |
| Seitan | 25 g | 100 g | 25 g |
| Soyamilch | 3.3 g | 250 ml | 8 g |
| Nochtin pasta | 5 g | 180 g tlaxcalchiuhtli | 9 g |
| Cacahuatl tlanextli | 25 g | 2 cuchara (32 g) | 8 g |
Tlaixpanoliztli
TlahtolliMoneki yankuitl tlapializtli tlen tlamotlankilistli cuixxipilli.
Tlen tlamachiyotl kinextiaIn tlamantli in tlein hualhuitz tlen xōchimeh ahnozo cuahuitl (plant proteins) ōmpa tlamachiotilli cuētlaxpāntli tlahuelīhuiliztli īhuān ōmpa tlapēhualiztli motlani. In tlatlamachiotiliztli tiquilhuia in tlen cualli tlapalhuīlli, mā tēl in tlen tlahtlaniliztli (lean-mass) cah in animal protein.
TlahtolliXochitl tlapializtli amo tlami.
Tlen tlamachiyotl kinextiaMiac in tlen cualli tlapalhuīlli ōmpa in xōchimeh quinpia ōmpa āltepētl in essential amino acids ōmpa occequi tlatlālli. In cualli tlahcuālli īhuān ōmpa in protein ōmpa in cē cemilhuitl quinpia in tlen tlahuelīhuiliztli.
TlahtolliVeganos yejuan miyac tlapializtli tlalpolhuixtli.
Tlen tlamachiyotl kinextiaIn tlatzotzonaliztli quipohua in protein ōmpa in vegan, mā tēl in occequinti macehualtin ahmo quipīa cualli. In tlapōhualiztli īhuān in protein ōmpa in cualli tlahcuālli cah in tlen tlahuelīhuiliztli.
Tlatlanilolli tlen tlapouaj
- Kuentla tlapializtli moneki ipan tonalli?
- Nican 0.8 g ōmpa in kilogram ōmpa cē tlācatl; in 56 g ōmpa 70 kg. In tēīxiptlatini ōmpa 1.0–1.2 g/kg; in athletes 1.2–2.0 g/kg.
- Moneki tlanempaneltililoya arroz uan eliuan ipan ce tlaqualtiliztli?
- Amo. Inakayo kitematilia amino acids ipan tonalli, uan kikuaj eltlatzo uan xochitl ipan tlajtla tlaqualtiliztli kuali tlachijchiua.
- Soya kuali tlen kikuaj ipan tonalli?
- Kena. Tlamachiliztli tlen tlacame kitemoaj tlen kuali tlen tlachijchiualiztli ipan hormonas, cancer de mama tlalpolhuixtli uan cardiovascular tlen kitematilia ipan kuali tlaqualtiliztli tlen ce to tres tlaqualtiliztli ipan tonalli.
- Tlen yejuan okachi hueyi tlapializtli xochitl tlaqualli?
- Tlahtlacuālli ōmpa lentils ahnozo chickpeas, aceiti, īhuān xōchimeh. Protein, cah in tlanepāntla īhuān in tomin.
- Xochitl tlapializtli amo kuali tlaixnamiki?
- Occequinti in tlen xōchimeh ahmo cualli motlahtlahtoa, ōmpa in animal proteins, īhuān in tlatlamachiotiliztli. In cualli tlahcuālli īhuān in tlapalhuīlli ōmpa in protein quinpia in tlahuelīhuiliztli.
Tlahkwilolli
Tlatlamachiyotl kikuikilia inemachtil tlen tlahkwilolli tlen kitlalia ipan iyok inin tlahkwilolli.
- 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
In tlahkwilolli ipan inin amatlachiwalchi welis kinyoltlali ipan CC BY 4.0 uan kinextia inemachtil tlen Veg.ac.
Xikixpoua okseki
Tlanelhuayōtl (Nutrition) tlacaittaliztliTēcuicuiltic tepoztli, zinc, yōllohixochitl, omega-3, auh tetl tlayecōltiliztli zācahuāyan tlaxcāmanalli īpanXikpoua tlahkwilolli 
Xikchiu tlamachiyotl ipan chikome tonal tlapoalli
In 7-tonal tlatlamachiyotl kitlalia nochi tlen okachi ueyej ipan se tlapoalli uan achik tlapoalli.