Amuaradagba ninu ounjẹ ti o da lori ohun ọgbin: ohun ti ẹri naa sọ gaan

Ibeere naa kere ju ohun ti titaja n tọka si

Awọn aini amuaradagba jẹ ipinnu nipasẹ awọn iwadii iwọntunwọnsi nitrogen, kii ṣe nipasẹ ipolowo. Fun agbalagba 70 kg, gbigbe itọkasi jẹ to 56 g fun ọjọ kan — iye ti o de nipasẹ abọ ti oats pẹlu wara soy, ounjẹ lentil ati ounjẹ tofu, pẹlu aaye to ku. Awọn elere idaraya, awọn aboyun ati awọn agbalagba ti o ju 65 lọ ga julọ, ni ayika 1.0–1.6 g/kg, eyiti o tun pade ni irọrun pẹlu ewa, soy, seitan, awọn irugbin ati epa.

Awọn amino acids: imọran 'amuaradagba ti ko pe' ti fẹyìntì ni ọpọlọpọ ọdun sẹyin

Gbogbo ounjẹ ohun ọgbin ni gbogbo awọn amino acids ogun; wọn yato nikan ni ipin. Awọn ẹfọ ni methionine ti o kere, awọn irugbin ni lysine ti o kere, ati jijẹ mejeeji ni gbogbo ọjọ yanju iyatọ laisi isọpọ mọọmọ. Imọran 'isọpọ amuaradagba' ti ọdun 1970 ni onkọwe rẹ yọkuro lẹhin ti awọn iwadii iṣelọpọ fihan pe ẹdọ n ṣetọju adagun amino-acid fun awọn wakati. Oúnjẹ irúgbìn gbogbo ló ní gbogbo àwọn amino acid ogún; ìyàtọ̀ wọn wà nínú ìwọ̀n nìkan. Àwọn ẹ̀wà ní methionine kékeré, àwọn èso ní lysine kékeré, jíjẹ àwọn méjèèjì ní gbogbo ọjọ́ sì ń yanju ìyàtọ̀ láìsí pé ó gbọ́dọ̀ jẹ́ àwọn méjèèjì papọ̀. Ìmọ̀ràn 'pípàdé amuaradagba' ti ọdún 1970 ni olùpilẹ̀ṣẹ̀ rẹ̀ yọkuro lẹ́hìn tí àwọn ìwádìí ìṣèlò ti fihàn pé ẹ̀dọ̀ ń pa adagun amino acid mọ́ fún wákàtí púpọ̀.

• Soy, quinoa, buckwheat, amaranth and hemp match animal protein in amino-acid balance on their own.
• Lysine is the amino acid worth a thought: legumes, soy, seitan-plus-beans and pistachios cover it.
• Digestibility differences (DIAAS) are real but modest, and cooking, soaking and sprouting narrow them further.

Health outcomes track the package, not just the protein

Protein arrives wrapped in something else — either fibre, unsaturated fat and phytochemicals, or saturated fat, haem iron and, in processed meat, nitrosamines. Pooled cohort analyses covering hundreds of thousands of participants report that substituting 3% of energy from animal protein with plant protein is associated with meaningfully lower total mortality. The mechanism is unlikely to be the amino acids themselves.

Awọn abajade ilera tọpinpin apopọ, kii ṣe amuaradagba nikan

Amuaradagba de ni ipamọ sinu nkan miiran — boya okun, ọra ti ko ni itẹlọrun ati awọn phytochemicals, tabi ọra ti o ni itẹlọrun, iron haem ati, ninu eran ti a ti ṣiṣẹ, awọn nitrosamines. Awọn itupalẹ akopọ ti o bo awọn ọgọọgọrun ẹgbẹrun awọn olukopa royin pe rirọpo 3% ti agbara lati amuaradagba ẹranko pẹlu amuaradagba ohun ọgbin ni nkan ṣe pẹlu iku apapọ ti o kere si. Ilana naa ko ṣeeṣe lati jẹ awọn amino acids funrara wọn.

Iṣan: ikẹkọ resistance pinnu, orisun amuaradagba ko ṣe pataki

Awọn idanwo ti a fiwera ti o fiwera soy tabi amuaradagba pea si whey lakoko ikẹkọ resistance rii awọn ere ti o jọra ni ibi-iwuwo ti o tẹẹrẹ ati agbara nigbati gbogbo amuaradagba ati awọn kalori baamu. Akoonu Leucine yatọ diẹ, eyiti o ṣe pataki ni awọn opin fun awọn agbalagba — atunṣe irọrun pẹlu soy, seitan tabi ipin ti o tobi julọ.