植物肉到底是什么

You've probably heard of plant-based meat as a healthy alternative to eating the real thing. From burgers, to bacon, to chicken patties, there are plenty of meat substitutes, but have you ever wondered what is actually in them?

你可能聽說(shuō)過(guò)植物性肉類是肉類的健康替代品。從漢堡，培根，雞肉餡餅，有很多肉類替代品，但你有沒(méi)有想過(guò)它們到底上是什么?

Perhaps one of the most important ingredients in plant-based meats is protein. Manufacturers use many sources for protein including soy, peas, rice, lentils, quinoa, and beans. Registered dietitian and vegan nutrition coach Rhyan Geiger, explained how the popular brands, Beyond Meat and Impossible Foods, contain pea protein and soy protein because those ingredients look, feel, and taste more like meat (via Insider).

也許植物性肉類中最重要的成分之一就是蛋白質(zhì)。制造商使用許多來(lái)源的蛋白質(zhì)，包括大豆，豌豆，大米，扁豆，藜麥和豆類。注冊(cè)營(yíng)養(yǎng)師兼素食營(yíng)養(yǎng)教練Rhyan Geiger解釋了流行品牌Beyond Meat and Impossible Foods是如何含有豌豆蛋白和大豆蛋白的，因?yàn)檫@些產(chǎn)品看起來(lái)、摸起來(lái)和吃起來(lái)都更像肉。

In addition, most meat alternatives contain oils such as canola, sunflower, or coconut. An emulsifier, like methylcellulose, holds the ingredients together and acts like a thickener. Many meat substitutes are fortified with vitamins and minerals to boost their nutritional value (via Food Insight). Some brands may also include seitan or wheat gluten, and of course, a variety of spices add flavor.

此外，大多數(shù)肉類替代品含有菜籽油、葵花籽油或椰子油等油類。還含有乳化劑，比如甲基纖維素，把原料粘在一起起到增稠劑的作用。許多肉類替代品還都添加了維生素和礦物質(zhì)，以提高它們的營(yíng)養(yǎng)價(jià)值(通過(guò)Food Insight)。有些品牌可能還會(huì)加入面筋或麥麩，當(dāng)然，還有各種調(diào)味料。

Geiger told Insider that plant-based meats are a healthier option overall. Registered dietitian Supriya Lal, agreed, adding that plant-based meats also have lower amounts of saturated fats. High consumption of red meat is linked to heart disease. Not only that, but red meat also contains fat and cholesterol, and high levels of cholesterol can lead to stroke (via Centers for Disease Control and Prevention). A 2020 study found that a diet of moderate amounts of plant-based meats improved heart disease risk factors over the course of six weeks.

Geiger告訴《內(nèi)幕》雜志，總的來(lái)說(shuō)，植物性肉類是更健康的選擇。注冊(cè)營(yíng)養(yǎng)師Supriya Lal也同意這一觀點(diǎn)，并補(bǔ)充說(shuō)，植物性肉類的飽和脂肪含量也較低。大量食用紅肉可能導(dǎo)致心臟病。不僅如此，紅肉還含有脂肪和膽固醇，高水平的膽固醇會(huì)導(dǎo)致中風(fēng)。2020年的一項(xiàng)研究發(fā)現(xiàn)，飲食中適量的植物性肉類在六周內(nèi)改善了心臟病的風(fēng)險(xiǎn)因素。

That being said, meat substitutes have their own problems. Many contain high amounts of sodium, which can lead to high blood pressure and stroke, Lal states. In addition, plant-based meat is highly processed, and should only be consumed a couple of times a week. They also contain other additives such as sugar and hydrogenated oils (via Science Direct).

話雖如此，肉類替代品也有自己的問(wèn)題。Lal表示，許多食物中含有大量的鈉，會(huì)導(dǎo)致高血壓和中風(fēng)。此外，植物性肉類是高度加工的，一周只能食用幾次。它們還含有其他添加劑，如糖和氫化油。

If you want to add more plant-based protein to your diet, experts suggest consuming whole foods such as lentils, quinoa, beans, and chickpeas.

如果你想在飲食中添加更多的植物性蛋白質(zhì)，專家建議食用諸如扁豆、藜麥、豆類和鷹嘴豆等天然食物。