Kana iwe uchinetseka nezvekuwana mapuroteni akakwana nekuchinja kune kudya kwemiriwo, zvinotevera zvinogona kuuya sechishamiso kwauri. Chokwadi ndechekuti vazhinji vanodya nyama vanowana mapuroteni akawandisa, uye kuti vanodya miriwo vanogonawo kuwana mapuroteni akakwana kubva pakudya kwezvirimwa.
Vazhinji vachiri kutenda kuti mapuroteni anowanikwa chete muchimiro chenyama uye zvimwe zvigadzirwa zvemhuka, uye isu tese tinenge tichidonha takafa pasina mapuroteni emhuka! Kunze kwekunge iwe uri mukadzi ane pamuviri kana muvaki wemuviri, iwe unogona kunge uchiwana zvinopfuura mapuroteni akakwana pasina kana kuisa nesimba rakawanda.
Heano iwo akanakisa masosi eprotein kune vanodya miriwo:
Poshi . Quinoa uye zvimwe zviyo zvakakwana
Mbeu dzakakwana ndiyo huru yeprotein, asi mambo wezviyo zvakakwana munyaya iyi ndeye quinoa. Kusiyana nemapuroteni akawanda ezvinomera, quinoa ine ese akakosha amino acids, ichiiita iyo yenguva yese "yakazara protein" rekodhi. Kapu imwe chete yequinoa yakabikwa ine magiramu 18 eprotein pamwe nemagiramu mapfumbamwe efiber. Zvimwe zviyo zvakakwana, zvinosanganisira chingwa chakazara zviyo, mupunga webrown, bhari, zvakare chikafu chine hutano chinopa mapuroteni kune vegetarian uye vegan kudya.
2. Bhinzi, nyemba nezvimwe
Nyeredzi dzese – bhinzi, nyemba, pizi, nezvimwewo – ndiwo mapuroteni makuru kune vanodya miriwo nemavegan zvakafanana, saka pane zvakawanda zvekusarudza kubva uye unogona kunamatira nebhinzi imwe chete yaunoda zvakanyanya! Bhinzi nhema, bhinzi yeitsvo, Indian dhal, pea soup, soya…
Soy zvakare iregume, asi sezvo soya nezvakatorwa zvave zvakakurumbira sosi yemapuroteni kune vanodya miriwo, inofanirwa kukurukurwa kwakasiyana mundima inotevera.
Mapuroteni ari mukapu imwe yebhinzi dzemumagaba anenge 13,4 magiramu. Sei uchifanira kuidya? Bhinzi ndechimwe chezvokudya zvine mapuroteni akawanda kune vanodya miriwo. Unogona kuwana bhinzi muchitoro chegirosari kana pane menyu yeanenge ese resitorendi.
3 . Tofu uye zvimwe zvigadzirwa zve soy
Soya inogona kufananidzwa nechameleon, hauzombofi wakafinhwa nayo! Iwe unogona kunge wakaedza kusanganisira tofu nemukaka wesoya mukudya kwako kare, asi zvakadini ne soy ice cream, soy yogurt, soy nuts, uye soy cheese? Tempeh zvakare iprotein-yakapfuma soy chigadzirwa. Sebhonasi yakawedzerwa, mhando dzakawanda dzetofu nemukaka wesoya dzinosimbiswa nezvimwe zvinovaka muviri izvo zvinovaka muviri zvinodikanwa nevarimi, senge calcium, iron, uye vhitamini B12. Kudya soya ice cream chete zvakakwana kuti uwane protein yaunoda.
Protein content: Hafu yekapu ye tofu ine magiramu gumi, uye kapu yemukaka wesoya ine magiramu manomwe emapuroteni.
Chikonzero nei uchifanira kudya soya: Unogona kuwedzera imwe tofu kune chero ndiro yaunobika, kusanganisira stews, sauces, soups, uye salads.
ina . Nzungu, mbeu uye nut butter
Nzungu dzose, kusanganisira nzungu, cashews, maamondi, uye walnuts, dzine mapuroteni, sezvinoita mhodzi sesame uye sunflower. Nekuti nzungu zhinji nemhodzi dzinozivikanwa nekuve nemafuta akawandisa, haudi kuzviita sosi yako huru yemapuroteni. Asi ivo vakanaka sechikafu, semuenzaniso, mushure mekurovedza muviri kana chikafu chisina kurongwa. Peanut butter inonaka zvakare, uye vana vanoda nzungu, hongu. Edza soya bean mafuta kana cashew butter kuti uchinje kana uchirwara nepeanut butter.
Protein content: Zvipunu zviviri zvepeanut butter zvine magiramu masere emapuroteni.
Nei uchifanira kuidya: Zviri nyore! Chero kupi, chero nguva, iwe unogona kusveta pane mashoma nzungu kuti uwane mapuroteni.
5 . Seitan, veggie burgers uye nyama inotsiva
Verenga iyo label pane yako yakatengwa-yakatengwa nyama inotsiva uye veggie burgers uye iwe uchaona iwo akanyanya kukwirira muprotein! Zvizhinji zvinotsiva nyama pamusika zvinogadzirwa kubva kune soy protein, gorosi protein, kana musanganiswa wezvose. Iwe unogona kupisa mashoma akachekwa veggie burgers uye kuwana yako yezuva nezuva protein inoda. Homemade seitan ine mukurumbira nekuda kwayo yakakwira mapuroteni emukati zvakare.
Protein Content: Imwe veggie patty ine magiramu gumi eprotein, uye 10 magiramu e..