Vazhinji vanodya miriwo vanonetsekana zvakanyanya nedambudziko rekudya mapuroteni akakwana. Uye chokwadi ndechekuti, haudi kudya nzungu mumabhaketi, uye kwete dumbu rega rega rinogona kuzvibata! Asi chokwadi, dambudziko iri rinogadziriswa nyore nyore kana uine ruzivo.
Jolinda Hackett, munyori wenhau hombe portal About.com ane makore makumi maviri ezvekudya uye makore gumi nerimwe eveganism, munyori wemabhuku matanhatu ezvinomera uye veganism, nguva pfupi yadarika akapfupisa ruzivo rwake rweprotein uye akaudza vaverengi vake nzira yekuwana mapuroteni akakwana pamudyandi. kudya. kudya. Akaita mhando yekurova parade yezvigadzirwa zvinomwe, kushandiswa kwayo kunogutsa zvachose nzara yeprotein yemuviri wako.
1. Quinoa nezvimwe zviyo zvakakwana.
Mbeu dzese ndiyo yakanakisa sosi yeprotein kune vegans uye vanodya miriwo. Asi kana tikataura nezve mapuroteni ekudya, ipapo quinoa inofanira kuzivikanwa se "mambokadzi" asingaverengeki wezviyo. Ndiyo quinoa inopa muviri puroteni yakakwana ine kukosha kwehupenyu hwepamusoro. (Mapuroteni asina kukwana - ayo ane seti isina kukwana yeamino acids, inonyanya kuoma kugaya - ndicho chikonzero iwe haufaniri kurenda zvakanyanya, semuenzaniso, peas uye nyemba dzakapfuma muprotein). Quinoa iri nyore kugaya uye ine bioavailability yepamusoro kupfuura zviyo zvakawanda (vakwikwidzi vari pedyo isoya nenyemba). Kapu imwe chete yequinoa ine magiramu gumi nemasere eprotein (pamwe ne18 magiramu efiber). Hazvina kuipa kune kudya kwezvirimwa, unobvumirana? Mamwe manyuko akanaka ezvinomera-based protein chingwa chezviyo, mupunga webrown, uye bhari.
2. Bhinzi, mbambaira nezvimwe.
Mbeu dzese, kusanganisira peas, dzakapfuma mapuroteni ezvirimwa. Bhinzi nhema, bhinzi dzeitsvo, Indian dal (rudzi rwelentil), uye kupatsanurwa peas zvose zvinopa utano hwakanaka hwemiti-based calories. Gaba rimwe rebhinzi yemumagaba rine zvinopfuura 13g zveprotein!
Asi chenjerera - iyo enzyme ye stachyose inowanikwa mumakumbo inogona kukonzera kuputika uye gasi. Izvi zvinogona kudziviswa nekudya peas uye mamwe maruva muhuwandu hunonzwisisika, uye pamwe chete nezvimwe zvekudya zveprotein - somuenzaniso, yellow kana tsvuku tsvuku inofamba zvakanaka nemupunga webhasmati chena (chikafu chekudya chakadaro chinonzi khichari uye chinonyanya kufarirwa muIndia) .
3. Tofu nezvimwe zvigadzirwa zve soya.
Soy inozivikanwa nekugona kwayo kunoshamisa kushandura flavour zvichienderana nenzira yekubika uye seasonings yakawedzerwa. Naizvozvo, zvigadzirwa zvakawanda zvakasiyana zvinogadzirwa kubva kusoya beans. Chokwadi, mukaka wesoya unongova muromo wesoya iceberg! Soy yogurt, soy ice cream, soy nuts uye soy cheese, textured soy protein uye tempeh zvese zvinonaka chaizvo.
Mukuwedzera, ma micronutrients anokosha dzimwe nguva anonyanya kuwedzerwa kune zvigadzirwa zve soya - somuenzaniso, calcium, iron kana vitamini B12. A teacup-size chidimbu che tofu chine magiramu makumi maviri eprotein, nepo kapu yemukaka wesoya ine magiramu manomwe emapuroteni. Tofu inogona kuwedzerwa kumutsa-fry miriwo, spaghetti, soups, uye saladi. Zvakakodzera kufunga kuti kugara uchinwa mukaka wesoya, nekuda kweiyo chaiyo kuumbwa kwetrace elements, inobatsira vakadzi kupfuura varume.
4. Nzungu, mhodzi, uye nut butters.
Nzungu, kunyanya nzungu, cashews, almonds uye walnuts, pamwe nembeu dzakaita sesame uye sunflower, ndiyo yakakosha sosi yeprotein kune vegans uye miriwo. Ese ane huwandu hwakakosha hwemafuta, saka haufanirwe kuzembera pazviri, kunze kwekunge iwe uchitamba mitambo, nekudaro uchipisa yakawedzera huwandu hwemacalorie. Nzungu dzakanakira kukurumidza, kuenda-kwe-snack!
Vana vazhinji (uye vanhu vakuru vazhinji) vanofarira nut butter, ine nzungu mune yavo inogayiwa nyore fomu, nut butter. Zvakare, kana nzungu dzisina kugayiwa zvakakwana mudumbu mako, unogona kudzinyudza husiku hwose. Kana wakadyiswa nepeanut butter, tsvaga cashew nut butter kana soya bean butter. Zvipuni zviviri zve nut butter zvine magiramu masere eprotein.
5. Seitan, vegan burgers uye nyama inotsiva.
Nyama inotsiva senge vegan soseji uye soya "nyama" yakakwira zvakanyanya muprotein. Izvi zvigadzirwa zvinowanzo shandisa soy protein kana gorosi protein (gorosi gluten), kana musanganiswa wezviviri. Kubatsira kukuru kwezvigadzirwa izvi ndezvokuti zvinogona kupiswa kana kunyange zvakakangwa (kusanganisira pane grill!) Kusiyanisa kudya kwako nechimwe chinhu chinonaka. Zviri nyore kugadzira uye zvakanyanyisa muprotein, homemade soy seitan; panguva imwe cheteyo, magiramu 100 eseitan ane magiramu 21 eprotein!
6. Tempe.
Tempeh inogadzirwa kubva kune yakagadzikiswa, zvishoma yakaviriswa soya bhinzi inopepetwa kuita maflatbreads. Kana izvo zvisingaratidzi kunakidza zvakakwana kwauri, usazvinetse - tempeh inongova seitan imwe chete, yakatowedzera kukora. 100 magiramu e tempeh - iyo inoshandiswa kugadzira miriyoni yakasiyana-siyana inonaka ndiro - ine 18 gramu yeprotein, iyo inodarika 100 gramu ye tofu! Kazhinji, tempeh inosarudzwa sehwaro hwekubika ndiro dzakasiyana nevaya vasingade kuravira uye kuumbwa kwe tofu.
7. Mapuroteni anozunungusa.
Kana iwe uri kushingaira mumitambo, unogona kusanganisira zvinwiwa zvakakosha zveprotein-fortified mukudya kwako, izvo zvinowanzonaka. Iwe haufanirwe kuenda kune dzimwe nyika uye kusarudza whey kana soy mapuroteni zvinwiwa, sezvo uchigona kuwana dzimwe nzira dzakaita semiti-based mapuroteni, kusanganisira hemp. Chero zvazvingava, protein poda haisi chigadzirwa chekusvetuka. vagadziri vezvinwiwa, izvo pakutanga kutarisa zvinofananidzira zvakanaka nemutengo wakaderera, dzimwe nguva vanowedzera zvakachipa mafirita kwavari.
Zvakakodzera kuwedzera kuti nepo mapuroteni ari muzvinwiwa zvemitambo ane hukuru hukuru hwehupenyu, hachisi chikafu chaicho, uye hachitsive zvine hutano vegan uye chikafu chemuriwo. Izvi zvinodengenyeka zvinofanira kushandiswa chete kana zvichidiwa - kana kudya kwako, pasinei nekushandiswa kwezvigadzirwa zvakanyorwa pamusoro, zvichiri kushaya mapuroteni.