Fullvärdigt protein
Kategori: Allmänt, • Did you know that..., • Food
Pratade för ett tag sedan om proteinvärde, eller rättare sagt fullvärdigt protein (proteinpoäng), utan någon förklaring. Skrapade ihop denna måltid då som är vegetarisk men ändå så gott som innehållande fullvärdigt protein.
Genom kött får vi i oss de proteiner som kroppen behöver i samma köttbit medan vegetarianer och veganer måste tänka extra på sammansättningen av kosten. Som ni kanske känner till så är protein uppbyggt av 20 olika aminosyror vars 9 av dem är essentiella (alltså livsnödvändiga).
Det är proteinets aminosyrasammansättning i förhållande till människans behov för syntes av vävnader och underhåll som främst avgör hur högt proteinets kvalitet är. Ett mått på proteinkvalitet är proteinpoäng. Proteinpoängen anger i vilken grad aminosyrainnehållet i ett livsmedel eller en blandning av olika livsmedel innehållande protein täcker det essentiella aminosyrabehovet. Dessa essentiella aminosyror används olika mycket i kroppen vid syntes (sammansättningar), dock så behöver kroppen en viss mängd av alla essentiella aminosyror för att kunna använda dem alla.
Just kött innehåller höga värden av alla dessa aminosyror. Kött är då fullvärdigt protein. Spannmål och baljväxter innehåller också protein och då dessa essentiella aminosyrorna men varken spannmål eller baljväxter är dock fullvärdiga. Alla proteiner har en begränsande aminosyra. Alltså den aminosyra det finns minst av i livsmedlet. Denna aminosyra begränsar även då användandet av de andra aminosyrorna till syntes. Spannmål och baljväxter har en aminosyra som är så låg att de övriga aminosyrorna inte kan användas fullvärdigt. En blandning av dessa livsmedel kan däremot skapa ett fullvädigt protein inom måltiden då de inte har samma begränsande aminosyra, utan kompenserar upp varandra.
Låter detta krångligt? Det är krångligt och inte heller lätt att räkna ut. Är inte helt insatt i det heller men vill sätta in mig mer i det med tiden. Kanske hinner läsa mer i sommar. Borde kanske tom bli vegetarian under en period;) Något att komma ihåg är bönor ärtor och linser (baljväxter) har bäst sammansättning av protein inom växtriket. Sojabönan diskuteras mycket men är sågott som fullväridigt som ensamt livsmedel.
Denhär måltiden innehåller:
Fullkornsris, broccoli, sojabönor, groddar, fänkål, champinjoner och pesto, stekt samman med lite rapsolja.
400kcal
28g protein
37g kolhydrater
15g fiber
12g fett (varav hälften fletomättat fett)
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