Palekana Laiki Brown vs Pea Protein

2023-07-28 09:46:58

Ma ke ʻano he mea ʻai meaʻai i hoʻopaʻa ʻia, ua noi pinepine ʻia au e hoʻohālikelike i nā pauka protein i hoʻokumu ʻia i nā mea kanu e like me ka pī a me ka laiki palaka. ʻOiai ua loaʻa nā pono ʻelua, ʻike ʻia ka loaʻa ʻana o ka protein pea ma nā wahi koʻikoʻi.

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ʻOi aku ka maikaʻi o ka pī a i ʻole ka laiki palaka? 

Hāʻawi ʻia kēlā me kēia lawelawe ʻana o ka laiki ʻeleʻele a i ʻole ka protein pea Loaʻa iā 15-22 grams o ka protein a me 100 calories, kēlā me kēia, he kumu maikaʻi loa ia o ka protein. ʻAʻole i loaʻa i ka protein raiki ka ʻike amino acid piha ʻoiai ʻo ka protein pea. Eia nō naʻe, hui pū lākou e hana i kahi kikoʻī amino acid piha. ʻO ia hoʻi, ke hui pū ʻia me ka protein raiki, protein protein hoʻoponopono i nā hemahema amino acid.


Hiki ke hāʻawi i ka pauka protein raiki brown i nā fiber a me nā antioxidants ma mua o pauka protein pea, ma muli o ka brand a me ka haku mele 'ana.

ʻOi aku ka maikaʻi o ka pī inā hopohopo ʻoe no ka loaʻa ʻana o nā protein piha piha i kāu meaʻai no ka mea he ʻeiwa mau waikawa amino e pono ai.

He aha ka ʻokoʻa ma waena o ka polokina laiki brown a me ka protein pea.png

He aha ka ʻokoʻa ma waena o ka protein raiki brown a me ka protein pea?


Loaʻa i ka pea protein ma kahi o 80% protein ma ke kaumaha, e hāʻawi ana i 25g no 30g lawelawe. ʻOi aku ka haʻahaʻa o ka protein raiki brown, me 60-70% protein ma ke kaupaona a me 15-20g no ka lawelawe ʻana. ʻOi aku ka nui o ka amino acid lysine e kūkulu ai i ka ʻiʻo.


Ma ke ʻano o ka digestibility, hoʻopili ʻia ka protein pea ma kahi helu 98% i hoʻohālikelike ʻia me 93% no ka protein raiki. Loaʻa paha kēia ma muli o ke ʻano maʻalahi o ka protein pea. No ka poʻe me ka ʻōpū maʻalahi, ʻoi aku ka maʻalahi o ka wāwahi ʻana i ka protein pea.


E pili ana i nā allergens, he hypoallergenic ka pī a ke pale ʻia ka protein raiki e ka poʻe me ka maʻi allergies a i ʻole ka gluten sensitivities. He ʻono kūʻokoʻa ka ʻai ʻana o ka pī a hui maikaʻi ʻia, ʻoiai ʻo ka protein raiki he ʻono ʻono ʻokoʻa.


I ka hiki ʻana mai i ka hoʻomau, ʻoi aku ka haʻahaʻa o ka hana ʻana o ka protein pea. ʻO ka meaʻai, ka digestibility a me ka versatility o ka pea protein me he mea lā e hāʻawi iā ia i mea maikaʻi ma mua o ka protein raiki ma nā ʻano he nui. Eia nō naʻe, makemake kekahi poʻe i ka protein raiki ma ke ʻano he ʻokoʻa ʻole soy. Hiki i kahi hui ke hāʻawi i nā amino acids.

ʻO ka Piʻi/Rice Protein Ratio

Ma muli o kā lākou mau amino acid profiles, ʻo kahi ratio maikaʻi no ka hoʻohui ʻana i ka pī a me ka protein raiki ma kahi o 2:1. ʻAe kēia i ka protein pea kiʻekiʻe e hana i ka hapa nui, ʻoiai ke hāʻawi ʻia ka protein raiki brown i nā mea hou aku 'amino nāʻakika.


ʻO kahi hui o 30g kūʻai kūʻai nui ʻana i ka pī hiki i ka 15g palaiki palaka i loko o ka lulu, smoothie a meaʻai hiki ke kōkua i ka hāʻawi ʻana i kahi ʻike protein piha i nā meaʻai mea kanu. Hoʻonui kēia i nā pono kākoʻo ʻiʻo a maʻona.

ka pea a me ka laiki protein pauda pono.png

ʻO ka Pea a me ka Laiki Protein Powder Pōmaikaʻi

Eia kekahi o nā pono e pili ana i ka hōʻike ʻana o ka hui pū ʻana i ka paʻa pī a me ka pauka protein raiki:

  • Hāʻawi i nā waikawa amino pono āpau no ke kūkulu ʻana i ka ʻiʻo a me ka ʻiʻo

  • Hoʻonui i ka protein o nā meaʻai a me nā meaʻai e kākoʻo i ka māʻona

  • ʻO ke ʻano o ka protein mea kanu hiki ke hoʻopaʻa ʻia a hiki ke hoʻopaʻa ʻia

  • ʻAʻohe mea allergenic nui

  • He kumu maikaʻi o ka hao, zinc, fiber a me ka magnesium

  • Hoʻonui ka ʻono kūʻokoʻa a me ke ʻano maʻemaʻe i nā mea ʻai

  • ʻOi aku ka maikaʻi o ke kaiapuni ma mua o nā protein holoholona

  • Kumu kūʻai kūpono o ka meaʻai maikaʻi

  • ʻO Hypoallergenic a hiki ʻole ke hoʻoulu i nā hopena digestive

  • Hoʻohui maʻalahi i loko o nā lulu, nā meaʻai i kālua a me nā mea ʻai

Hoʻohui pū ʻia, hāʻawi ka pī a me ka protein raiki i kahi ala maʻamau e hoʻonui ai i ka ʻai ʻana i ka protein a ʻohi i nā pono olakino ma ke ʻano he kumu ʻai mea kanu.

ʻOi aku ka maikaʻi o ka protein pī no nā puʻupaʻa.png

Maikaʻi anei ka Laiki Laiki Brown no ke kūkulu ʻana i nā ʻiʻo?

Hiki ke hoʻoikaika i ka ulu ʻana o ka ʻiʻo a me ka mālama ʻana i ka protein laiki ʻulaʻula ke hui pū ʻia me nā protein ʻē aʻe. Eia pehea e kākoʻo ai i ka poʻe haʻuki ikaika a me nā mea hana kino:

  • Hāʻawi i nā ʻakika amino hoʻoponopono ʻiʻo e like me leucine, lysine a me arginine

  • Hāʻawi i ka nui o ka protein e pono ai no ka ulu ʻana o ka ʻiʻo

  • Kōkua i ka mālama ʻana i ka nui o ka ʻiʻo lean i ka wā e ʻoki ana i ke kaumaha

  • Kōkua nā anti-inflammatory antioxidants i ka hoʻihoʻi ʻana i ka hana

  • Maʻalahi e hoʻoheheʻe a hoʻopaʻa ʻia, ʻoiai i ka wā hoʻomaʻamaʻa ikaika

  • ʻO ka Magnesium i loko o ka protein raiki kōkua i ka hana ikehu

  • ʻO ka koho Vegan i makemake pinepine ʻia e nā mea pāʻani mea kanu

  • Hiki ke hoʻonui i ka testosterone a me nā pae hormone ulu

Eia nō naʻe, haʻahaʻa ka protein laiki brown i kekahi mau amino acids no ka ulu ikaika ʻana o ka ʻiʻo. ʻO ka hui pū ʻana me ka protein pea e hāʻawi i ka hiki ke kūkulu i ka ʻiʻo. Akā ma ke ʻano he ʻāpana protein i hui ʻia, hiki ke lilo i ka palaiki brown i mea waiwai no ka poʻe ikaika.

ʻO ka Laiki Palaunu he protein maikaʻi loa?

Ma kāna iho, ʻaʻole manaʻo ʻia ka laiki brown he protein piha kiʻekiʻe i hoʻohālikelike ʻia me nā huahana holoholona a i ʻole kekahi kumu mea kanu. Penei ke ana ana:

  • He helu haʻahaʻa PDCAAS o 57% ka maikaʻi protein

  • Ka nele i ka lysine a me ka threonine

  • ʻO 2g protein wale nō no ka 1⁄4 kīʻaha laiki ʻulaʻula i kuke ʻia

  • Pale ka hoʻohālikelike ʻia me quinoa, buckwheat, soy, legumes

  • Nā ʻakika amino kaulahao liʻiliʻi no ka ulu ʻana o ka ʻiʻo

ʻOiai ke hāʻawi nei ka laiki brown i kekahi protein a me nā waikawa amino kaulike, ʻo ka hoʻopili ʻana i ka pauka protein e hōʻemi ana i ka ʻike lysine. No ka loaʻa ʻana o ka amino pono pono, pono e hui pū ʻia ka protein raiki pea protein hoʻokaʻawale nui a i ʻole kekahi ʻano maikaʻi ʻē aʻe nā polokina mea kanu.

He ʻoi aku ka maikaʻi o ka Pea Protein no nā Kidney?

No nā poʻe me nā pilikia kīkī, ʻoi aku ka maʻalahi o ka hana ʻana i ka protein pea ma mua o ka laiki a i ʻole nā ​​protein ʻē aʻe. Eia ke kumu:

  • ʻO 98% ka digestibility e hōʻemi ana i ke koʻikoʻi o ke kīkī

  • ʻAʻole hiki ke hoʻokumu ʻia nā pōhaku maʻemaʻe

  • He haʻahaʻa i loko o nā pūhui e kaumaha ana i nā puʻupaʻa e like me nā oxalate

  • ʻO ke ʻano hypoallergenic ka mea e pale ai i ka mumū o ka puʻupaʻa

  • ʻAʻohe o nā allergens maʻamau e ʻauhau i nā puʻupaʻa

  • Hiki ke hoʻoikaika i ke kahe o ke koko ma o L-arginine

  • ʻOi aku ka liʻiliʻi o ka phosphorus a me ka potassium ma mua o ka laiki brown kumuʻiʻo

  • Kākoʻo i ka hana ʻana me ka amino acid lysine

  • Pono ka pH neutral a me ka sodium haʻahaʻa i nā puʻupaʻa

Hiki i ka poʻe me ka hana maʻi maʻi maʻi ke ʻai pono i ka pī a me nā protein raiki. Akā no ka poʻe i loaʻa i ka maʻi maʻi kīkī, loaʻa i ka protein pea nā mea maikaʻi no ke kākoʻo ʻana i ke ola kino. E nīnau mau i kahi nephrologist e pili ana i ka lawe ʻana i ka protein maikaʻi loa no nā pono kīkī pākahi.

ʻOi aku ka maikaʻi o ka Pea a me ka Laiki ma mua o ka Whey?

No kekahi mau heluna kanaka, ʻo ka hui pū ʻana i nā protein mea kanu e like me ka pī a me ka raiki hiki ke lilo i mea kūpono i ka protein whey:

Nā Pōmaikaʻi i Hoʻohālikelike ʻia me Whey

  • ʻAʻohe lactose a i ʻole nā ​​mea maʻi waiu

  • ʻAʻole hiki ke hoʻopuʻu a i ʻole ke kinoea

  • ʻAʻole GMO a emi iki ka hana

  • ʻOi aku ka hoʻomau

  • ʻO ke koho kūpono ʻo Vegan

  • fiber keu, nā wikamina a me nā minuke

Hoʻohālikelike ʻia me Whey

  • ʻAʻole hiki ke hoʻonui i ka ʻike leucine haʻahaʻa i ka synthesis protein muscle

  • ʻO ke kumu kūʻai maʻamau no kēlā me kēia lawelawe

  • Haʻahaʻa iki kumuʻiʻo helu hoʻoiho

  • Loaʻa nā immunoglobulins i loaʻa i ka whey

Hāʻawi ka pea a me ka laiki i ke ʻano maʻemaʻe a me ka ʻono ʻole i ka whey, ʻoiai e hāʻawi ana i ka waiwai meaʻai. No ke olakino maʻamau a me nā pahuhopu ikaika haʻahaʻa, hiki iā lākou ke hoʻololi maikaʻi i ka whey. ʻO ka poʻe me nā pono olakino kūikawā a i ʻole nā ​​​​manaʻo koʻikoʻi e loaʻa iā lākou nā mea ʻē aʻe ma hope o ke kūkākūkā ʻana i nā koho me kahi meaʻai a kauka paha.

He maikaʻi paha ka loaʻa ʻana o ka protein pea i kēlā me kēia lā.png

He maikaʻi anei ka loaʻa ʻana o ka Pea Protein i kēlā me kēia lā?

No ka nui o nā kānaka olakino, pono e mālama pono ʻia ka ʻai ʻana i ka protein i kēlā me kēia lā. Eia ke kumu:

  • ʻO ka protein bioavailable kiʻekiʻe, maʻalahi no ke kino e hoʻohana

  • Loaʻa i nā waikawa amino pono e like me lysine

  • ʻAʻole allergenic a ʻae maikaʻi ʻia

  • ʻO 98% ka digestibility e hōʻemi i nā pilikia digestive

  • ʻO ka ʻono kūʻokoʻa hiki ke hoʻololi ʻia i nā lulu a i ʻole nā ​​​​mea ʻai

  • ʻO ke koho ʻana i nā mea kanu hoʻomau i ke kaiapuni

  • ʻAʻohe hōʻike o ka ʻawaʻawa a i ʻole ke koʻikoʻi o ke kino

  • ʻO ke kumukūʻai kūpono no ka lawelawe ʻana i ka meaʻai maikaʻi

Inā ʻaʻohe pilikia o ka puʻupaʻa a i ʻole allergy, ʻike ʻia ka mālama ʻana a hiki i ka 60g pea protein i kēlā me kēia lā. He mea naʻauao ka poʻe me nā maʻi olakino e nīnau i ke kauka ma mua o ka hoʻohana ʻana i kēlā me kēia lā.

He Protein Pa'a anei ka Laiki?

ʻAʻole pono e noʻonoʻo ʻia ka protein laiki brown he kumu protein piha. Eia ke kumu:

  • Ka nele i ka lysine a me ka threonine

  • ʻAʻole lawa ka nui o nā ʻakika amino pono ʻeiwa

  • He 57% wale nō ka helu PDCAAS, e hōʻike ana i ka ʻilihune kumuʻiʻo e like ai

  • ʻOi aku ka haʻahaʻa o ka protein ma mua o nā kumu e like me ka pea, soy a i ʻole whey

  • ʻO nā ʻakika amino kaulahao liʻiliʻi i kūkulu ʻia i ka ʻiʻo

ʻOiai ke hāʻawi nei ka laiki ʻeleʻele holoʻokoʻa i kahi ʻāpana amino acid kūpono, ʻo ka hoʻoili ʻana iā ia i loko o ka pauka protein e hōʻemi ana i ka ʻiʻo amino acid pono. No ka loaʻa ʻana o ka protein, pono e hui pū ʻia ka protein raiki me nā protein mea kanu ʻoi aku ka maikaʻi e like me ka pī.

Nā hopena ʻaoʻao ʻaoʻao ʻaoʻao o ka Protein Laiki Brown

ʻOiai e ʻae maikaʻi ʻia, ʻo kekahi mau hopena ʻaoʻao o ka protein raiki brown e ʻike ʻia e komo pū:

  • ʻO ka ʻōpū, ke kinoea, ka ʻeha o ka ʻōpū - hiki ke hōʻailona i ka paʻakikī o ka ʻeli ʻana i ka protein raiki palaka

  • Constipation - mai loko o ka fiber insoluble

  • ʻO ka maʻi maʻi i ka poʻe me ka maʻi allergies

  • ʻO nā pōhaku ʻāʻī - hiki i nā mea oxalate kiʻekiʻe ke hoʻopilikia i nā poʻe maʻi

  • Hōʻike Arsenic - hiki i nā mea kanu raiki ke hōʻiliʻili i nā pae arsenic kiʻekiʻe

  • ʻO ka luhi - ʻo ka nele o nā amino acids e like me lysine e hōʻemi i ka maikaʻi o ka protein

ʻO ka hoʻopaʻa ʻana kūpono a me ka hui pū ʻana i ka protein raiki me nā koho digestible e like me ka pea hiki ke kōkua i ka hōʻemi ʻana i kēia mau pilikia. Pono e makaala ka poe me na ma'i ma'i a me ka laiki.

E hoʻomaopopo ':

[1] Babault et al. ʻO ka hoʻonui ʻana i ka waha protein pea e hoʻoikaika i ka loaʻa ʻana o ka mānoanoa o ka ʻiʻo i ka wā o ka hoʻomaʻamaʻa kūʻē ʻana: kahi hoʻokolohua lapaʻau ʻelua makapō, randomized, Placebo-controlled clinical trial vs. whey protein. Nūpepa o ka International Society of Sports Nutrition. 2015.

[2] ʻO Tömösközi et al. ʻO ka hoʻokaʻawale ʻana a me ke aʻo ʻana i nā waiwai hana o nā protein pea. Meaʻai/Nahrung. 2001.

[3] ʻO Gmeiner et al. Ka mana o a hoʻokaʻawale i ka protein pea e pili ana i ka loaʻa ʻana o ke kaumaha o ke kino, ka haku ʻana o ke kino, a me ka mana glycemic i nā ʻiole C57Bl/6J momona momona. Ka Nupepa Pelekania o Nutrition. 2020.

[4] ʻO Norton et al. Hoʻohālikelike hoʻohālikelike o ka hui ʻana o ka ʻakika amino o nā protein raiki ʻeleʻele a wili ʻia. Ka Nupepa o ka Mahiai a me ke Kemika Meaʻai. 2009.

[5] Mathai et al. He hoʻohālikelike o ka laiki maʻamau, Brown a me Parboiled i ka mālama ʻana i nā ʻiole diabetes type 2. Nā holomua i ka ʻimi noiʻi olaola. 2015.


No ka mea kākau

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He kanaka botanist ʻo Celine Xu me 15 mau makahiki o ka ʻike i ka noiʻi ʻana a me ka hoʻomohala ʻana i nā mea kanu mea kanu no nā noi meaʻai a me nā lāʻau lapaʻau. Alakaʻi ʻo ia i kahi hui R&D e pili ana i ka ʻike, ka mahiʻai ʻana a me ka unuhi ʻana i nā mea kanu lāʻau. Ua loaʻa iā Celine Xu kahi Ph.D. ma Plant Biology ua kākau i nā ʻatikala he nui i loko o nā puke pai e pili ana i nā pono olakino o nā phytochemical kūikawā. 'Ōlelo pinepine 'o ia ma nā 'aha kūkā o ka 'oihana e pili ana i nā mea hou e pili ana i ka 'imi noi'i mea kanu. Hoʻolaʻa ʻia ʻo Celine Xu i ka holomua ʻana i ka ʻike ʻepekema pehea e hoʻohana ʻia ai nā pūhui mea kanu i hoʻopaʻa ʻia e hoʻomaikaʻi i ke olakino kanaka.