John Myers
Pea protein yog ib qho tsis tshua muaj tsis haum, tsuas yog cov zaub ntawm cov amino acids uas tseem nplua nuj nyob hauv cov hlau - tsis yog rau cov neeg ncaws pob thiab cov neeg tsis noj nqaij xwb tab sis kuj rau cov neeg laus uas xav tiv thaiv cov leeg nqaij. Cov amino acids nyob rau hauv cov txiv laum huab xeeb muaj peev xwm ntxiv rau lwm cov zaub proteins nyob rau hauv xws li ib txoj kev uas ib tug protein nrog rau cov tsiaj muaj nuj nqis ntawm cov tsiaj protein yog tsim. Rau cov neeg ncaws pob muaj zog, cov txiv laum huab xeeb yog qhov tseem ceeb ntxiv rau kev cob qhia txaus, thiab cov neeg uas xav kom poob phaus siv cov txiv laum huab xeeb kom nrawm nrawm.
Pea protein rau cov leeg muaj zog thiab muaj zog
Cov txiv laum huab xeeb muaj qhov sib xyaw ua ke zoo heev ntawm cov amino acids tseem ceeb thiab tsis tseem ceeb. Amino acids, nyob rau hauv lem, yog lub hauv paus tsev blocks ntawm peb lub cev proteins thiab yog li ntawm peb lub cev nqaij daim tawv nrog rau cov leeg.
Tab sis tsis tsuas yog cov nqaij ntshiv zoo tsim los ntawm cov amino acids, tab sis kuj muaj kev noj qab haus huv ntawm daim tawv nqaij, plaub hau zoo nkauj, thiab lub cev tsis muaj zog.
Ib qho kev sib txuas ntawm cov amino acids kuj tseem cuam tshuam nrog kev ua kom muaj zog - tshwj xeeb tshaj yog tias kev saib xyuas tau them rau qib siab ntawm cov amino acid arginine.
Thiab arginine tshwj xeeb yog pom nyob rau hauv cov protein ntawm peas nyob rau hauv qhov sib txawv siab proportions - xws li yuav luag 7 grams ntawm arginine ib 100 grams ntawm taum mog protein hmoov. Qhov feem ntau qhuas whey protein, ntawm qhov tod tes, muaj tsuas yog ib feem peb ntawm cov nyiaj no ntawm arginine.
Cov txiv laum huab xeeb tseem yog cov nplua nuj nyob hauv lysine, cov amino acid uas - ua ke nrog arginine - tuaj yeem pab tau zoo rau cov neeg nquag.
Amino acids rau kev ua tau zoo thiab kev noj qab haus huv
Cov amino acid lysine yog ib qho ntawm cov amino acids tseem ceeb. Cov no yog cov amino acids uas lub cev tsis tuaj yeem tsim nws tus kheej thiab yog li yuav tsum tau noj nrog zaub mov.
Lysine muaj ntau yam haujlwm hauv lub cev. Piv txwv li, nws koom nrog hauv kev nqus ntawm calcium thiab yog li tseem ceeb heev rau cov pob txha noj qab haus huv.
Lysine kuj tseem ua lub luag haujlwm tseem ceeb hauv kev tsim cov collagen. Collagen, nyob rau hauv lem, yog ib qho tseem ceeb ntawm peb cov ntaub so ntswg sib txuas (pob txha, pob txha mos, tawv nqaij, tendons), kom cov musculoskeletal system yuav raug kev txom nyem loj heev yog hais tias muaj ib tug lysine deficiency.
Lysine kuj yog tus thawj coj rau carnitine, ib yam khoom tsim los ntawm ob amino acids: lysine thiab methionine.
Carnitine plays lub luag haujlwm tseem ceeb hauv kev hlawv rog thiab thauj cov roj fatty acids ncaj qha mus rau lub cell lub zog nroj tsuag - mitochondria. Nyob ntawd, cov fatty acids raug hlawv thiab hloov mus rau hauv lub zog.
Yog li, carnitine deficiency, txhais tau hais tias cov rog tsis tuaj yeem tawg. Vim li no, carnitine qee zaus raug pom zoo los ntawm kev noj zaub mov ntxiv rau kev noj zaub mov kom txhawb kev rog rog.
Kev pom zoo carnitine muab cov txiaj ntsig zoo sib npaug ntawm kev ua kis las. Vim hais tias tshwj xeeb tshaj yog nyob rau hauv endurance kev ua si, lub cev yog nyob ntawm seb nws muaj peev xwm mus nrhiav tau ntxiv reserves los ntawm cov burning fatty acids.
Carnitine tseem tuaj yeem muaj txiaj ntsig zoo rau cov roj cholesterol thiab ntshav rog - raws li kev tshawb fawb nrog cov neeg mob ntshav qab zib tau pom. Hauv kev mob ntshav qab zib mellitus, qib carnitine zoo li tsis tu ncua qis heev (nrog rau cov neeg uas muaj kev ntxhov siab ntau). Nyob rau tib lub sijhawm, cov neeg mob ntshav qab zib muaj qhov tsis txaus siab ntawm cov roj cholesterol.
Hauv lawv txoj kev tshawb fawb xyoo 2009 tau luam tawm nyob rau hauv American Journal of Clinical Nutrition, cov kws tshawb fawb ntawm University of Catania nyob rau sab qab teb Ltalis pom tias carnitine supplementation tsis tsuas yog txo cov roj cholesterol tab sis kuj qib triglyceride.
Qhov tsim nyog ntawm carnitine los yog lysine yog li ntawd ib feem ntawm tag nrho cov kev noj qab haus huv uas yuav tsum tsis txhob underestimated, thiab ib tug lysine deficiency yuav tsum tau zam ntawm tag nrho cov nqi.
Pea protein tiv thaiv lysine deficiency
Lysine deficiency tuaj yeem tshwm sim tshwj xeeb tshaj yog thaum cereals yog qhov tseem ceeb ntawm cov protein vim tias lysine muaj nyob rau hauv cov khoom me me hauv cereal protein.
Yog li qhov xwm txheej tsis txaus tuaj yeem ua tau nrog kev noj zaub mov kom zoo yog tias ob peb legumes thiab tsis muaj cov khoom soy noj tib lub sijhawm.
Hmoov tsis zoo, cov tsos mob ntawm qhov tsis txaus lysine tsis meej thiab tuaj yeem taw qhia rau ntau yam ua rau thiab. Ib qho piv txwv yog kev qaug zog. Tab sis kuj xeev siab, tsaug zog, tsis qab los noj mov, tag nrho lub cev nyob tsis tswm, qhov muag ntshav, txawm anemia (tsis tshua muaj ntshav suav), thiab kev loj hlob ntawm cov me nyuam.
Txawm hais tias cov tub ceev xwm muaj peev xwm tseem tsis tau teeb tsa cov lus qhia tseem ceeb rau cov kev cai ntawm tus kheej cov amino acids, kwv yees qhov nruab nrab txhua hnub lysine yuav tsum tau ntawm 800 mus rau 3000 mg rau ib tug neeg hnyav 70 kilograms.
Ib feem ntawm cov txiv laum huab xeeb zoo (20 g nrog ntau dua 80 feem pua cov ntsiab lus protein) twb muab txog 500 mg ntawm lysine.
Cov qib siab ntawm lysine thiab arginine hauv pea protein twb muaj txiaj ntsig zoo rau kev ua haujlwm thiab kev ua siab ntev.
Tab sis cov txiv laum huab xeeb txhawb cov nqaij ntshiv thiab cov nqaij ntshiv ntawm lwm txoj hauv kev - uas tsis yog tsuas yog nthuav rau cov neeg ncaws pob, tab sis kuj rau cov neeg laus uas, los ntawm kev noj qab haus huv ntawm cov protein, kuj tiv thaiv cov leeg nqaij tsis muaj zog thiab yog li tsis tsawg kawg lawv txoj kev pheej hmoo ntawm kev poob. tag nrho cov teeb meem cuam tshuam tuaj yeem txo qhov tshwm sim.
Pea protein txhawb kev tsim cov leeg nqaij thiab cov leeg nqaij
Kev cob qhia lub zog hnyav - tab sis thaum kawg txhua txhua hnub ua haujlwm - ua rau pom kev hnav thiab tsim kua muag ntawm cov leeg nqaij. Peb lub cev yog li ntawd niaj hnub siv zog kom tau txais cov amino acids los ntawm cov proteins noj los ntawm cov zaub mov thiab siv lawv los kho thiab rov tsim cov leeg.
Rau lub hom phiaj no, pea protein muab ntau cov amino acids uas tseem ceeb tshwj xeeb rau cov leeg nqaij.
Hais tias cov amino acids hu ua BCAA, uas yog cov lus Askiv luv luv rau branched-chain amino acids (Branched-Chain Amino Acids). Cov no suav nrog cov amino acids leucine, isoleucine, thiab valine.
40 feem pua ntawm peb cov kev xav tau niaj hnub ntawm cov amino acids tseem ceeb yuav tsum tau los ntawm BCAAs.
Qhov no txhais tau hais tias lawv yuav tsum tau noj ntau dua li qhov tseem ceeb amino acids ntxiv. Cov txiv laum huab xeeb tuaj yeem yog qhov kev txhawb nqa zoo heev ntawm no. Nws xa BCAA qhov tseem ceeb uas yuav luag siab npaum li whey protein.
Yog tias koj tau txais txiaj ntsig zoo nrog BCAA, nws yuav tsum muaj peev xwm tiv thaiv cov leeg nqaij thiab qaug zog thaum ntxov hauv kev ua kis las.
Cov txiv laum huab xeeb tseem tuaj yeem tiv thaiv kev qaug zog hauv NON-kev ua si hauv lub neej txhua hnub, uas yog nrog kev pab ntawm nws cov ntsiab lus hlau siab.
Pea Protein - 1 pab muab 30 feem pua ntawm koj cov kev xav tau hlau niaj hnub
Tsuas yog ib qho kev noj zaub mov (20-25 g) ntawm pea protein ib hnub npog 30 feem pua ntawm cov poj niam xav tau hlau, uas yog nyob ib ncig ntawm 15 mg ntawm hlau (hauv cov txiv neej nws yog ib ncig ntawm 10 mg).
Hlau paub tias yog ib feem tseem ceeb ntawm tib neeg lub cev thiab siv xws li xav tau rau kev thauj oxygen hauv cov ntshav.
Hlau kuj yog ib qho tseem ceeb ntawm ntau cov enzymes thiab yog li koom nrog ntau cov tshuaj tiv thaiv hauv lub cev.
Ib qho ntawm cov enzymes uas muaj hlau yog catalase, uas ua rau cov metabolism hauv cov tshuaj lom hydrogen peroxide thiab yog li tiv thaiv lub cell ntawm kev puas tsuaj.
Raws li ib txwm muaj nrog cov nroj tsuag-raws li cov hlau, cov hlau los ntawm cov txiv laum huab xeeb kuj tsis yog-haemic, piv txwv li trivalent hlau, qhov nqus ntawm uas tuaj yeem nce ntxiv yog tias koj muab txhua hnub ntawm cov txiv laum huab xeeb nrog cov kua txiv kab ntxwv tshiab los yog qee cov txiv qaub tshiab. kua txiv.
Ntawm qhov tod tes, kas fes, tshuaj yej dub, lossis cov khoom noj uas muaj calcium yuav tsum tsis txhob haus cawv lossis haus tib lub sijhawm raws li kev noj cov txiv laum huab xeeb, vim tias lawv tuaj yeem cuam tshuam kev nqus hlau.
Pea protein optimizes cov teebmeem ntawm koj cov zaub mov
Proteins thiab yog li kuj cov taum mog protein qhia ib tug thiaj li hu ua "thermal" nyhuv.
Qhov no txhais tau hais tias thaum lawv zom hauv lub cev, cua sov tsim tawm thiab, ntxiv rau, kev zom cov protein yuav tsum muaj zog ntau dua li kev zom cov carbohydrates lossis rog.
Pom tau tias, txog li 30 feem pua ntawm cov protein calories twb hlawv thaum lub sij hawm zom cov proteins.
Ib txoj kev tshawb fawb luam tawm nyob rau hauv Nutrition Journal xyoo 2011 kuj qhia tau hais tias cov txiv laum huab xeeb protein co qaug cawv 30 feeb ua ntej noj mov tuaj yeem ua rau cov zaub mov tseem ceeb tsawg dua.
Yog tias, ntawm qhov tod tes, cov neeg kawm tau noj whey lossis qe protein raws li qhov pib, qhov kev cuam tshuam no tsis tshwm sim thiab lawv tau noj ib feem me me. Pea protein txhawb kev poob phaus hauv lwm txoj kev:
Pea protein txo cov ntshav qab zib
Thaum koj noj cov zaub mov uas muaj carbohydrate, cov piam thaj hauv cov ntshav nce zuj zus, uas ua rau cov txiav txiav tawm cov tshuaj insulin ntau dua.
Insulin xyuas kom meej tias cov carbohydrates (hauv daim ntawv ntawm cov piam thaj) kuj nkag mus rau hauv cov hlwb, qhov chaw lawv raug hlawv lossis khaws cia (hauv daim ntawv glycogen thiab / lossis rog).
Cov zaub mov ua los ntawm cov carbohydrates cais tshwj xeeb (polished mov, qhob cij dawb, khoom qab zib) nce cov ntshav qab zib hauv lub sijhawm ntev, txhawb kev khaws cov rog, thiab tseem tuaj yeem ua rau kev txhim kho ntawm insulin tsis kam (precursor rau hom 2 mob ntshav qab zib) lub sij hawm ntev.
Txawm li cas los xij, hloov cov carbohydrates cais nrog cov zaub mov zoo thiab ntxiv cov zaub mov zoo nrog cov protein zoo ua rau kev tswj hwm cov ntshav qab zib thiab qib insulin. Qhov tshwm sim yog tias cov roj cia ntau dhau tiv thaiv.
Pea protein muaj cov tshuaj tua kab mob antioxidant thiab tiv thaiv kab mob
Ib txoj kev tshawb fawb luam tawm xyoo 2012 tau pom tias cov txiv laum huab xeeb tuaj yeem muaj cov tshuaj tua kab mob antioxidant thiab tiv thaiv kab mob.
Hauv txoj kev tshawb no, cov txiv laum huab xeeb tau cuam tshuam cov nitric oxide uas tsim thaum lub sij hawm cell metabolism, uas tuaj yeem ua rau cov cell puas ntau dhau.
Qhov inhibition ntawm pro-inflammatory messenger tshuaj los ntawm pea protein kuj tseem ceeb heev thiaj li hais tias cov txiv laum huab xeeb muaj peev xwm coj mus rau hauv tus account zoo heev raws li ib feem ntawm cov khoom noj uas muaj nplua nuj nyob rau hauv tseem ceeb tshuaj rau kev tiv thaiv ntawm cov kab mob ntev, uas feem ntau txuam nrog latent. (tsis paub) cov txheej txheem inflammatory.
Txawm li cas los xij, pea protein tsis yog tsuas yog muaj txiaj ntsig zoo vim tias nws muaj ntau cov txiaj ntsig zoo, tab sis kuj vim tias nws tsis muaj ntau yam thiab yog li yooj yim digestible.
Pea protein: zoo tagnrho rau cov neeg tsis haumxeeb
Pea protein yog hypoallergenic, ua rau nws zoo tagnrho rau cov neeg uas muaj kev tsis haum tshuaj thiab cov zaub mov tsis haum uas tsis kam rau cov qe, mis nyuj, los yog cov khoom soy.
Pea protein yog ib txwm tsis muaj kua mis, gluten-dawb, qe dawb, tsis muaj lactose, thiab mis nyuj tsis muaj protein ntau. Txawm li cas los xij, cov neeg muaj kev fab tshuaj lossis cov neeg tsis txaus siab yuav tsum saib xyuas cov npe ntawm cov khoom xyaw thaum yuav cov hmoov protein.
Vim tias koj feem ntau pom cov fillers, colorings, sweeteners, qab zib hloov, los yog lwm yam additives uas yuav ua rau intolerance rau cov neeg uas twb rhiab heev.
Yog li yog tias koj yuav cov hmoov protein, xyuas kom meej tias nws tsis muaj cov khoom xyaw tseem ceeb thiab cov protein yog qhov zoo tshaj 100% ntshiab thiab organic.
Pea protein: ceev faj nrog histamine intolerance
Ntsuab peas raug suav hais tias yog qhov ua tau zoo nyob rau hauv cov ntaub ntawv ntawm histamine intolerance (HIT), yog li qee zaus noj me me feem ntau zam. Txawm li cas los xij, pea protein tsis yog tsim los ntawm cov taum ntsuab, tab sis los ntawm cov peas cais, piv txwv li peeled ripe peas. Cov no yog cov legumes uas suav tias yog histamine liberators, uas txhais tau hais tias lawv tuaj yeem txhawb kev tso tawm ntawm histamine hauv lub cev.
Txawm li cas los xij, tshwj xeeb tshaj yog nrog histamine intolerance, nws tuaj yeem sib txawv heev, yog li lub ntsiab lus zoo rau peas yog:
Yog tias koj xav tau ceev faj, ua tsis muaj peas thiab cov khoom tsim los ntawm lawv. Tus neeg twg uas tsuas yog me ntsis tsim HIT lossis zam qee yam khoom noj uas feem ntau tsis haum rau HIT, sim me me ntawm pea protein (xws li los ntawm cov phooj ywg) thiab saib seb nws ua haujlwm li cas.
Pea Protein: Puas yog Purine Source?
Thaum nws los txog rau legumes, cov lus nug feem ntau tshwm sim raws li lawv cov ntsiab lus purine siab npaum li cas. Purines yog ib feem ntawm cov khoom siv caj ces thiab yog li pom nyob rau hauv tag nrho cov cell nuclei. Qhov ntau concentrated thiab cell-nplua nuj cov zaub mov yog, qhov siab dua nws cov ntsiab lus purine feem ntau.
Hauv lub cev, purines tau tawg ua uric acid. Txawm li cas los xij, thaum cov ntshav uric acid nce ntau dhau, uric acid tuaj yeem ua rau muaj teeb meem kev noj qab haus huv xws li B. mus rau gout lossis pob zeb raum.
Cov zaub mov uas tshwj xeeb tshaj yog nplua nuj nyob rau hauv purines muaj xws li sardines, mackerel, herring, broth, offal, thiab caviar.
Cov chaw nruab nrab ntawm purines suav nrog nqaij, nqaij qaib, ntses, thiab qee yam zaub xws li: asparagus, taum qhuav, lentils, nceb, thiab cov peas qhuav.
Interestingly, txawm li cas los xij, cov kev tshawb fawb tau pom tias cov zaub mov uas muaj purine-nplua nuj cog zoo li tsis raug cais los ntawm lub cev raws li kev ntxhov siab xws li cov khoom noj tsiaj muaj purine - txawm tias lawv cov ntsiab lus purine zoo ib yam.
Thiab yog li muaj kev pheej hmoo ntawm gout los ntawm kev noj cov nqaij nruab deg thiab nqaij, tab sis tsis yog los ntawm kev noj cov nroj tsuag ntawm purines.
Qhov koob tshuaj
Txhawm rau kom ua tiav cov leeg nqaij zoo dua qub tom qab kev tawm dag zog txhua hnub, tus kws qhia paub zoo hauv Asmeskas thiab tus kws qhia hnyav Tom Venuto (tus kws sau ntawv "Hlawv cov rog, pub cov leeg") pom zoo kom cov neeg ncaws pob muaj zog noj 30 mus rau 50 g ntawm cov protein ntau - uas yog ob feem txhua hnub sib npaug rau 20 mus rau 25 grams ntawm cov protein.
Cov neeg uas tsuas yog xav ntxiv lawv cov khoom noj nrog cov khoom noj muaj txiaj ntsig zoo thiab tsis ua ib qho kev qhia tshwj xeeb yuav tsum tau noj ib lossis ob qho khoom noj protein raws li lawv xav tau thiab lawv cov khoom noj.
Pea protein: Zoo meej amino acid mix
Tus nqi roj ntsha ntawm cov txiv laum huab xeeb tuaj yeem nce mus txog qhov uas nws nce mus txog tus nqi roj ntsha ntawm whey protein. Qhov no yog qhov yooj yim heev los ntawm kev sib txuas cov txiv laum huab xeeb nrog cov nplej protein - hauv qhov sib piv ntawm 30: 70 (30% pea protein, 70% nplej protein).
Thaum cov nplej protein tsis muaj ntau ntawm lysine nyob rau hauv cov txiv laum huab xeeb protein, cov nplej protein muab cov amino acid methionine, uas nyob rau hauv lem tsis pom nyob rau hauv xws li loj tus naj npawb ntawm cov taum mog protein tab sis yuav tsum tau rau zus tau tej cov carnitine hais saum toj no.
Nyob rau hauv txoj kev no, tag nrho cov amino acids muaj nyob rau hauv lub cev nyob rau hauv qhov yuav tsum tau kom muaj nuj nqis thiab nws muaj peev xwm kos los ntawm tag nrho cov "cov khoom siv tsim" rau tsim cov proteins endogenous.
