植物蛋白有哪些？ About plant proteins

除了动物蛋白之外，植物蛋白也是我们人类的重要蛋白质来源。那么关于植物蛋白，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?

小麦与谷物 Wheat and cereal

在所有植物来源中，小麦在人类饮食中提供的蛋白质是最多的。谷物和由谷物制成的食物的蛋白质含量在7-15%范围内，这通常是低于动物蛋白质食物的。从小麦中提取的小麦面筋，是生产淀粉时的副产物。面筋的蛋白质含量高达75-80%，它可以被添加到各种食品中。它也就是我们俗称的“麸质”。然而虽然面筋可以给我们提供蛋白质，但是也会引起一些人出现乳糜泻。

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欢迎的植物蛋白质来源，大豆含有总蛋白质的35-40%，氨基酸成分均衡，这些优点使得大豆蛋白成为植物蛋白质的重要来源。我国是大豆的故乡，并且有上千年的食用历史，是世界上最早制作出豆制品的国家之一，如豆腐、腐乳、豆浆、豆豉、酱油、豆肠、豆腐丝等。

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.

豌豆和其他豆类 Pea and other legumes

可以加工成粉，蛋白质浓缩物或蛋白质分离物，加工之后的蛋白质含量高达85-95%。随后这些产品可用于烘焙、加工肉类等。同样是豆类，红豆、豌豆、芸豆、绿豆等豆类主要含有淀粉，它们的蛋白质含量不如大豆高。

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

例如藜麦，荞麦，奇亚籽等，之所以称为假谷物，是因为他们不含麸质。从营养角度来看具有良好的氨基酸组成。藜麦被许多人称为“超级谷物”，这是由于藜麦富含丰富的蛋白质、纤维、微量元素如铁、铜、还有维生素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.

坚果或种子 Nut & seed

坚果中的蛋白质含量差异是非常大的。花生，核桃，杏仁，开心果和腰果的蛋白质含量最高，约为20%，甚至高于20%，其次是榛子和松子等，约为11-15%。山核桃的蛋白质含量最低，低于10%。日常我们把坚果当作零食，也可以用它来制作蛋糕、糕点、饼干等食物。但是，大部分的坚果、种子的油脂含量非常高，为了防止我们脂肪摄入超标，还是适量摄入为宜。尤其是市售坚果大都添加了糖、盐等调味品，这就使得食用过多的坚果更容易让我们发胖。

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，提取油脂后的副产物含有丰富的蛋白质。葵花子仁的蛋白质含量约21%-31%，并且含有大量的含硫氨基酸，然而大部分的植物蛋白质缺乏含硫氨基酸。

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

天然海藻中的蛋白质含量相对较低，干重约为6-30%，并且根据物种，季节和环境条件的不同而有很大差异。

Natural seaweeds have a relatively low protein content, about 6-30% dry weight, and vary greatly depending on species, season, and environmental conditions.

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