🥬 純素蛋白粉 🥬

1. 人體不易吸收但吸收率高 🫑

2. 低瞻固醇， 高維生素及高礦物 🫑

3. 不含飽和脂肪及乳糖 🫑

4. 含膳食讖維及低熱量 🥒 🌶 🫑

🐮 動物性蛋白粉 🐮

1.快速吸收但吸收率較低🐧

2. 高膽固醇， 低維生素及低礦物質🐦

3. 含飽和脂肪及大部分合乳糖🐙

4. 不含膳食讖及高熱量🦕 🐙

我的蛋白粉- 無格仔🌄 🌠

🍀百分百純素

🍀添加維他命B

🍀含益生菌更容易消化吸收

🍀豐富及整全的植物蛋白

植物蛋白和動物蛋白的區別

每天攝入足夠的蛋白質對您的整體健康很重要。

蛋白質對於免疫功能、細胞過程、細胞結構和生長等關鍵過程是必需的。因此，必須每天攝入足夠的蛋白質 (1)。

您可以從許多食物來源中獲取蛋白質，包括植物和動物。

有些人聲稱蛋白質的來源，無論是動物還是植物，都無關緊要。其他人則認為一種蛋白質優於另一種蛋白質。

氨基酸含量可能不同

蛋白質是由氨基酸組成的。人體使用大約 20 種不同的氨基酸來構建蛋白質（2 可信來源）。

你的身體可以自己製造一些氨基酸，但你必須通過飲食獲得其中的九種——稱為必需氨基酸。

蛋白質來源在它們所含的氨基酸類型上可能有很大差異。

通常，動物蛋白被稱為完整蛋白質，這意味著它們包含所有九種必需氨基酸。

雖然一些植物蛋白，包括豌豆蛋白和大豆，也是完整的蛋白質來源，但許多其他植物性食物被認為是不完整的蛋白質（3 可信來源）。

這意味著豆類、花生和小麥等植物性食物富含總蛋白質，但缺乏一種或多種必需氨基酸。不過，您可以輕鬆地結合這些不完整的植物蛋白來源來滿足您身體的需求。

例如，花生醬三明治就是一個美味的例子，它可以產生完整的蛋白質來源。雖然用於製作麵包的小麥中的賴氨酸含量較低，但花生中的賴氨酸含量卻很高，因此可以提供完整的蛋白質餐或零食（4 可信來源）。

豐富的蛋白質來源

多種動物和植物蛋白質來源可供您享用。

動物蛋白來源

豐富的動物蛋白來源包括（5):

蛋

魚和海鮮

瘦肉

家禽

野味

奶製品，如牛奶、酸奶和奶酪

一般來說，動物蛋白來源還提供其他重要的營養物質，包括維生素 B12 和一種稱為血紅素鐵的鐵。血紅素鐵比植物性食物中的鐵更容易被吸收，植物性食物中的鐵被稱為非血紅素鐵（6 可信來源，7 可信來源）。

請記住，某些動物蛋白的營養價值低於其他蛋白。例如，熱狗和雞塊等超加工動物產品含有大量不健康的脂肪和鈉，不適合整體健康。相反，選擇營養豐富的動物蛋白來源，如全蛋、鮭魚、雞肉、火雞, 和貝類。

植物蛋白來源

植物蛋白的來源有很多，例如（8 可信來源）：

豆子

堅果

豆類

豆腐、豆豉和毛豆等豆製品

蕎麥

以西結麵包

藜麥

小麥

野米

營養酵母

嘉種子

大麻種子

螺旋藻

以西結麵包、藜麥、蕎麥、螺旋藻、大豆、營養酵母、奇亞籽和大麻籽含有所有九種必需氨基酸，這意味著它們是完整的蛋白質來源（9 可信來源）。

其他植物蛋白來源，如豆類、堅果、豆類、小麥和野生稻，一種或多種必需氨基酸含量過低或缺失。

然而，由於植物性食物含有不同數量的不同氨基酸，完全以植物為基礎的飲食中獲取所有必需氨基酸仍然是可控的——它可能需要更多的努力。

食用多樣化的飲食並結合互補的植物蛋白，如前面提到的花生醬三明治，將確保您獲得飲食中的所有必需氨基酸。

其他一些完整蛋白質組合的例子是鷹嘴豆泥和皮塔餅麵包、米飯和豆類，以及芸豆意大利面沙拉。

富含植物蛋白的飲食與許多益處有關

與富含動物蛋白的飲食相比，以植物為基礎的飲食可以顯著降低血壓（10 可信來源）。

此外，研究表明，與吃肉的人相比，吃素食的人往往體重更輕、膽固醇水平更低，中風、癌症和心髒病死亡的風險更低（11 可信來源）。

然而，並非所有植物性飲食都是平等的，也並非所有植物性食物都一定對心臟健康有益。

一項研究將富含營養植物性食物（如全穀物、蔬菜、堅果和種子）的植物性飲食與較低的心髒病風險聯繫起來（12 可信來源）。

同時，富含低營養選擇的植物性飲食（如油炸蔬菜和精製穀物）與較高的風險相關（12 可信來源）。

植物性飲食也可能有益於血糖管理。幾項觀察性研究表明，這些飲食對 2 型糖尿病的治療和預防都有益（13 可信來源）。

富含營養豐富的植物性食物的飲食，例如全穀物、水果、蔬菜、堅果、豆類和蔬菜

The difference between Plant Protein and Animal protein

Eating enough protein daily is important for your overall health.

Protein is necessary for critical processes such as immune function, cellular processes, cell structure, and growth, among others. Thus, it’s essential to consume enough protein on a daily basis (1).

You can get protein from many food sources, including plants and animals.

Some people claim that the source of the protein, whether animal or plant, doesn’t matter. Others suggest that one type of protein is superior to the other.

The amino acid content can differ

Proteins are made up of amino acids. The human body uses about 20 different amino acids to build proteins (2Trusted Source).

Your body can make some amino acids itself, but you have to get nine of them — known as essential amino acids — through your diet.

Protein sources can vary greatly in the types of amino acids they contain.

Generally, animal proteins are known as complete proteins, meaning they contain all nine essential amino acids.

While some plant proteins, including pea protein and soybeans, are also complete protein sources, many other plant foods are considered incomplete proteins (3Trusted Source).

This means plant foods such as beans, peanuts, and wheat are rich in total protein but lack one or more of the essential amino acids. Still, you can easily combine these incomplete plant protein sources to meet your body’s needs.

For instance, a peanut butter sandwich is a tasty example of a combination that results in a complete protein source. While wheat used to make bread is low in the amino acid lysine, peanuts are rich in it, resulting in a complete protein meal or snack (4Trusted Source).

Rich protein sources

A wide variety of both animal and plant protein sources are available for you to enjoy.

Animal protein sources

Rich sources of animal proteins include (5Trusted Source):

• eggs

• fish and seafood

• lean meat

• poultry

• wild game

• dairy products such as milk, yogurt, and cheese

Generally, animal protein sources also supply other important nutrients, including vitamin B12 and a type of iron called heme iron. Heme iron is more readily absorbed than the iron found in plant foods, which is known as non-heme iron (6Trusted Source, 7Trusted Source).

Keep in mind that some animal proteins are less nutritious than others. For example, ultra-processed animal products such as hot dogs and chicken nuggets are high in unhealthy fats and sodium and aren’t ideal for overall health.

Instead, choose nutritious sources of animal-based protein like whole eggs, salmon, chicken, turkey, and shellfish.

Plant protein sources

There are many sources of plant proteins, such as (8Trusted Source):

• beans

• nuts

• legumes

• soybean products like tofu, tempeh, and edamame

• buckwheat

• Ezekiel bread

• quinoa

• wheat

• wild rice

• nutritional yeast

• chia seeds

• hemp seeds

• spirulina

Ezekiel bread, quinoa, buckwheat, spirulina, soybeans, nutritional yeast, chia seeds, and hemp seeds contain all nine essential amino acids, meaning they are complete protein sources (9Trusted Source).

Other plant protein sources, such as beans, nuts, legumes, wheat, and wild rice, are too low in or missing one or more essential amino acids.

However, because plant foods contain varying amounts of different amino acids, getting all the essential amino acids on an exclusively plant-based diet is still manageable — it may just take a little more effort.

Consuming a varied diet and combining complementary plant proteins, as in the peanut butter sandwich mentioned earlier, will ensure that you get all the essential amino acids in your diet.

Some other examples of complete protein combinations are hummus and pita bread, rice and beans, and pasta salad with kidney beans.

Diets high in plant protein are linked to many benefits

Plant-based diets have been associated with significant reductions in blood pressure compared with diets rich in animal protein (10Trusted Source).

Furthermore, studies suggest that people eating a vegetarian diet also tend to have lower body weight, lower cholesterol levels, and lower risk of stroke, cancer, and death from heart disease than people who eat meat (11Trusted Source).

However, not all plant-based diets are created equal, and not all plant foods are necessarily beneficial for heart health.

One study associated plant-based diets rich in nutritious plant foods like whole grains, vegetables, nuts, and seeds with a lower heart disease risk (12Trusted Source).

Meanwhile, plant-based diets rich in less nutritious options such as fried vegetables and refined grains were associated with a higher risk (12Trusted Source).

Plant-based diets may also benefit blood sugar management. Several observational studies have shown that these diets can be beneficial for both treatment and prevention of type 2 diabetes (13Trusted Source).

Diets rich in nutrient-dense plant foods such as whole grains, fruits, vegetables, nuts, legumes, and vegetable oils are particularly associated with a significantly decreased risk of developing type 2 diabetes (14Trusted Source).

While these results are promising, they do not prove that these health benefits come from eliminating animal protein sources — the benefits may just as likely be a result of increased consumption of nutritious plant foods.

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https://www.healthline.com/nutrition/animal-vs-plant-protein