除了動物蛋白之外，植物蛋白也是我們?nèi)祟惖闹匾鞍踪|(zhì)來源。那么關(guān)于植物蛋白，你了解多少呢？
In addition to animal protein, plant protein is also an important source of protein for human beings. What do you know about plant proteins?
小麥與谷物 Wheat and cereal
在所有植物來源中，小麥在人類飲食中提供的蛋白質(zhì)是最多的。谷物和由谷物制成的食物的蛋白質(zhì)含量在7-15%范圍內(nèi)，這通常是低于動物蛋白質(zhì)食物的。從小麥中提取的小麥面筋，是生產(chǎn)淀粉時(shí)的副產(chǎn)物。面筋的蛋白質(zhì)含量高達(dá)75-80%，它可以被添加到各種食品中。它也就是我們俗稱的“麩質(zhì)”。然而雖然面筋可以給我們提供蛋白質(zhì)，但是也會引起一些人出現(xiàn)乳糜瀉。
Of all plant sources, wheat provides the most protein in the human diet. Grains and foods made from grains have a protein content between 7-15%, which is generally lower than animal protein foods. Wheat gluten, extracted from wheat, is a by-product of starch production. Gluten is up to 75-80% protein and can be added to a variety of foods. It’s also known as gluten. But while gluten can provide protein, it can also cause celiac disease in some people.
大豆蛋白 Soy protein
大豆蛋白是最受大家歡迎的植物蛋白質(zhì)來源，大豆含有總蛋白質(zhì)的35-40%，氨基酸成分均衡，這些優(yōu)點(diǎn)使得大豆蛋白成為植物蛋白質(zhì)的重要來源。我國是大豆的故鄉(xiāng)，并且有上千年的食用歷史，是世界上最早制作出豆制品的國家之一，如豆腐、腐乳、豆?jié){、豆豉、醬油、豆腸、豆腐絲等。
Soybean protein is the most popular source of plant protein, containing 35-40% of the total protein, balanced amino acid composition, these advantages make soybean protein become an important source of plant protein. China is the hometown of soybean and has a history of eating for thousands of years. It is one of the earliest countries in the world to produce soybean products, such as tofu, fermented bean curd, soybean milk, fermented black beans, soy sauce, bean sausage and so on.
豌豆和其他豆類 Pea and other legumes
可以加工成粉，蛋白質(zhì)濃縮物或蛋白質(zhì)分離物，加工之后的蛋白質(zhì)含量高達(dá)85-95%。隨后這些產(chǎn)品可用于烘焙、加工肉類等。同樣是豆類，紅豆、豌豆、蕓豆、綠豆等豆類主要含有淀粉，它們的蛋白質(zhì)含量不如大豆高。
Can be processed into powder, protein concentrated or protein isolate, after processing up to 85-95% protein content. These products can then be used for baking, processing meat, etc. Beans such as red beans, peas, kidney beans and mung beans mainly contain starch, which is not as high in protein as soybeans.
假谷物 Fake grains
例如藜麥，蕎麥，奇亞籽等，之所以稱為假谷物，是因?yàn)樗麄儾缓熧|(zhì)。從營養(yǎng)角度來看具有良好的氨基酸組成。藜麥被許多人稱為“超級谷物”，這是由于藜麥富含豐富的蛋白質(zhì)、纖維、微量元素如鐵、銅、還有維生素b等。
Quinoa, buckwheat, chia seeds, for example, are called fake grains because they don’t contain gluten. They have good amino acid composition from a nutritional point of view. Quinoa is called a “super grain” because of its high levels of protein, fiber, micronutrients such as iron and copper, and vitamins B.
堅(jiān)果或種子 Nut & seed
堅(jiān)果中的蛋白質(zhì)含量差異是非常大的?；ㄉ?，核桃，杏仁，開心果和腰果的蛋白質(zhì)含量最高，約為20%，甚至高于20%，其次是榛子和松子等，約為11-15%。山核桃的蛋白質(zhì)含量最低，低于10%。日常我們把堅(jiān)果當(dāng)作零食，也可以用它來制作蛋糕、糕點(diǎn)、餅干等食物。但是，大部分的堅(jiān)果、種子的油脂含量非常高，為了防止我們脂肪攝入超標(biāo)，還是適量攝入為宜。尤其是市售堅(jiān)果大都添加了糖、鹽等調(diào)味品，這就使得食用過多的堅(jiān)果更容易讓我們發(fā)胖。
The protein content in nuts varies greatly. Peanuts, walnuts, almonds, pistachios and cashews have the highest protein content of about 20%, or even more than 20%, followed by hazelnuts and pine nuts, etc. at about 11-15%. Pecans have the lowest protein content, under 10%. We use nuts as snacks in daily life, and they can also be used to make cakes, biscuits and other foods. However, most of the nuts, seeds oil content is very high, in order to prevent excessive fat intake, and moderate intake is appropriate. In particular, most commercially sold nuts are added with sugar, salt and other condiments, which makes it easier to eat too many nuts to make us fat.
油料作物 Oilseed crop
如葵花子，提取油脂后的副產(chǎn)物含有豐富的蛋白質(zhì)。葵花子仁的蛋白質(zhì)含量約21%-31%，并且含有大量的含硫氨基酸，然而大部分的植物蛋白質(zhì)缺乏含硫氨基酸。
Such as sunflower seeds, the by-product after oil extraction contains rich protein. The protein content of sunflower kernel is about 21% to 31%, and contains a lot of sulfur amino acids, but most plant proteins lack sulfur amino acids.
海藻 Seaweed
天然海藻中的蛋白質(zhì)含量相對較低，干重約為6-30%，并且根據(jù)物種，季節(jié)和環(huán)境條件的不同而有很大差異。
Natural seaweeds have a relatively low protein content, about 6-30% dry weight, and vary greatly depending on species, season, and environmental conditions.
部分內(nèi)容來自：網(wǎng)絡(luò)