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?

你可能听说过植物性肉类是肉类的健康替代品。从汉堡，培根，鸡肉馅饼，有很多肉类替代品，但你有没有想过它们到底上是什么?

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).

也许植物性肉类中最重要的成分之一就是蛋白质。制造商使用许多来源的蛋白质，包括大豆，豌豆，大米，扁豆，藜麦和豆类。注册营养师兼素食营养教练Rhyan Geiger解释了流行品牌Beyond Meat and Impossible Foods是如何含有豌豆蛋白和大豆蛋白的，因为这些产品看起来、摸起来和吃起来都更像肉。

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，大多数肉类替代品含有菜籽油、葵花籽油或椰子油等油类。还含有乳化剂，比如甲基纤维素，把原料粘在一起起到增稠剂的作用。许多肉类替代品还都添加了维生素和矿物质，以提高它们的营养价值(通过Food Insight)。有些品牌可能还会加入面筋或麦麸，当然，还有各种调味料。

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告诉《内幕》杂志，总的来说，植物性肉类是更健康的选择。注册营养师Supriya Lal也同意这一观点，并补充说，植物性肉类的饱和脂肪含量也较低。大量食用红肉可能导致心脏病。不仅如此，红肉还含有脂肪和胆固醇，高水平的胆固醇会导致中风。2020年的一项研究发现，饮食中适量的植物性肉类在六周内改善了心脏病的风险因素。

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).

话虽如此，肉类替代品也有自己的问题。Lal表示，许多食物中含有大量的钠，会导致高血压和中风。此外，植物性肉类是高度加工的，一周只能食用几次。它们还含有其他添加剂，如糖和氢化油。

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

如果你想在饮食中添加更多的植物性蛋白质，专家建议食用诸如扁豆、藜麦、豆类和鹰嘴豆等天然食物。