John Myers
"Salad yana sa biceps ɗinku ya ragu!" Babu hanya! Idan kuna cin ganyayyaki, zaku iya biyan buƙatun furotin ku cikin sauƙi tare da abinci na tushen shuka - za mu nuna muku tushen furotin na vegan waɗanda ba su da ƙasa da kayan dabbobi.
Babu shakka dole: sunadaran
Idan ba tare da su ba, babu abin da ke gudana cikin sauƙi a cikin jikinmu, saboda sunadaran suna da mahimmanci don gina tsoka, gina jiki, da ma'auni na hormone. Amma kuma tsarin garkuwar jikin mu yana amfana da sinadarai masu mahimmanci. Sunadaran sun ƙunshi amino acid. Jikinmu ya ƙunshi amino acid daban-daban guda 20, 9 daga cikinsu suna da mahimmanci. Wannan yana nufin cewa ba jiki ne ke samar da su ba don haka dole ne a samar da su akai-akai ta hanyar abinci.
Tukwici: Matsakaicin furotin yau da kullun da ake buƙata don babba shine 0.8 g kowace kilogiram na nauyin jiki. Idan kuna yin wasanni sau da yawa kuma har ma kuna son samun ƙwayar tsoka, abin da ake buƙata zai iya ƙaruwa zuwa 1.7 g kowace kilogiram na nauyin jiki.
Kayan lambu vs. tushen furotin dabba
Amma ba duka sunadaran ne aka halicce su daidai ba. Ana nuna ingancin amino acid abun ciki da narkewa. Baya ga abincin dabbobi, abincin shuka kuma ya dace sosai don samar da furotin, wanda ke taka muhimmiyar rawa ga vegans. Sunadaran dabba suna da mafi girma bioavailability. Wannan yana nufin jiki yana amfani da su sosai don sun fi kama da sunadaran jiki. Tushen furotin na kayan lambu, a gefe guda, yawanci ba su da duk amino acid ɗin da ake bukata. Amino acid tare da mafi ƙanƙanci kuma yana iyakance haɓakar sunadaran nasa a cikin jiki don haka yana rage ingancin furotin. Wannan shine dalilin da ya sa ana gabatar da sunadaran kayan lambu a cikin mummunan haske! Amma kar ka damu! Kawai ƙara iri-iri a farantin ku kuma yi amfani da tushen furotin na vegan daban-daban.
Tushen furotin na Vegan
Don kada tsarin abincin ku ya zama mai ban sha'awa kuma kuna iya rufe sunadaran ku sosai, muna nuna abinci na tushen tsire-tsire guda 13 cike da furotin:
Abinci - abun ciki na furotin g/100g
- lupine mai dadi 40
- Shaidan 26
- gyada 25
- koda wake 24
- lentil 23
- tafe 19
- Chickpeas 19
- quino 15
- Oatmeal 13
- tofu 13
- alayyahu 3
- broccoli 3
- miyau 3
Lupine mai dadi
Kuma mai nasara shine lupine mai dadi. Lallai babu abin da za a ce! Tare da abun ciki na furotin mai rikodin 40%, shuka ya fi komai kuma ana iya amfani dashi kamar wake ko lentil.
seitan
Nama? A'a na gode! Shahararren madadin nama shine seitan. Yana da ƙima tare da cikakken abun ciki na furotin 26% kuma shine, saboda haka, bam ɗin furotin na gaske. Yana da ɗanɗano musamman idan an soya shi har sai ya dahu. A Asiya, an ci madadin nama shekaru da yawa. Seitan kuma yana ƙara samun farin jini a wannan ƙasar. Amma a kula: Seitan ya ƙunshi alkama mai yawa. Abincin abinci tare da rashin haƙƙin alkama, don haka, sun fi son kiyaye hannayensu daga shi!
kirki
Abincin abinci mai lafiya tare da 25g na furotin a kowace gram 100 shine babban tushen furotin vegan. Baya ga yalwar furotin, gyada kuma na dauke da mai mai yawa. Don haka saka su a cikin abincinku cikin matsakaici. Yaya game da muesli ko a matsayin man gyada mai lafiya?
Wake wake
Ba tare da su ba, babu abin da ke aiki a cikin chili mai kyau: wake wake! Godiya a gare su, bambance-bambancen cin ganyayyaki da masu cin ganyayyaki suma babban furotin ne na gaske! Tare da furotin 24%, ba a buƙatar ƙarin nama. Jan wake yana da daɗi duk da haka!
lentils
Legumes masu dadi suna da daɗi a cikin stews na hunturu da kuma a cikin salads tare da kayan lambu masu yawa, kuma ana amfani da su a cikin abincin Indiya. Tare da kusan kashi 23% sunadaran gina jiki, sune tushen furotin kayan lambu a cikin kowane launi - idan kuna son tafiya da sauri, yana da kyau a yi amfani da sigar ja. Tare da kusan. Minti 10-15 na lokacin dafa abinci ana dafa su cikin sauri.
tempeh
Tempeh ya zo tare da 19g na furotin a kowace gram 100. Kamar tofu, ana yin shi daga waken soya. Duk da haka, dukan wake yana fermented yayin samarwa. Ana iya sarrafa shi kamar tofu amma ana ɗaukarsa mafi narkewa.
Chickpeas
Legumes tare da suna mai ban dariya sun daɗe sun sami hanyar shiga dakunan dafa abinci da yawa. Ba abin mamaki ba, domin 19 g na furotin a kowace gram 100 yana sanya murmushi a kan kowane mai cin ganyayyaki kuma shine babban tushen furotin na vegan.
Quinoa
Wanda ake wa lakabi da "kwayoyin ƙiyayya," granules sune kyakkyawan tushen furotin vegan. Ko a matsayin gefen tasa, a cikin salads da bowls, ko kafa a cikin patties - tare da furotin 15%, quinoa ba kawai yana taimakawa wajen rufe bukatun furotin ba amma kuma yana da kyauta.
Af: Amaranth, chia tsaba, da tsaba na hemp suma abinci ne na tushen shuka tare da ingancin furotin.
oatmeal
A matsayin al'ada a cikin karin kumallo muesli, don yin burodi, ko ma a matsayin miya mai daɗi: Tare da furotin 13%, oatmeal shine babban tushen furotin vegan. Saboda filayen abincin da suka ƙunshi, suna cika ku na dogon lokaci kuma suna samar da fatty acid mai yawa. Wani babban fa'ida: Kuna adana kuɗi!
Tofu
Anyi daga waken soya, watau legumes, da tofu mai matsakaicin abun ciki na furotin na kashi 13% shine tushen furotin na vegan tare da mafi kyawun furotin. Amino acid da ke ƙunshe a jiki na iya jujjuya su cikin sauƙi zuwa na ƙarshe. Ba za ku iya kawai marinate, gasa, ko gasa shi ba amma kuma ku murƙushe shi kuma ku dafa Bolognese mai yaji daga ciki. Masu cin nama tabbas za su ji daɗinsa kuma!
Af: Busasshen samfurin waken soya ya ƙunshi furotin 24%. Amino acid din da ke cikinsa sun fi kama da na kwai kaza.
alayyafo
Alayyahu kuma yana da furotin mai mahimmanci da aka tanadar muku - kuma Popeye ya riga ya san hakan! Gaskiya ga taken "Spinach yana sa ku ƙarfi", wannan koren zamani yana zuwa da 3 g na furotin a kowace gram 100. Tare da 22 kcal a kowace g 100, shi ma kayan lambu ne mai ƙarancin kalori kuma a lokaci guda mai arziki a cikin bitamin, ma'adanai, magnesium, da baƙin ƙarfe.
Broccoli
Chicken, shinkafa, da broccoli: Har ma masu gina jiki sun rantse da ikon kayan lambu da furotin. Broccoli ya ƙunshi kusan 4 g nasa a kowace gram 100 kuma yana da ƙarancin mai da adadin kuzari. Har ila yau, kabeji na iya shawo kan yawancin bitamin C da K, potassium, manganese, folate, da phosphorus. Abubuwan da ke cikin antioxidants kuma suna sa ya shahara. Wadannan suna magance kumburi.
Tukwici: Ba koyaushe ake dafa fuloti masu daɗi ba! Hakanan zaka iya soya broccoli a cikin kwanon rufi. Dadi!
Namomin kaza
Yana da wuya a yi imani, amma namomin kaza kuma suna taka rawa a wasan furotin. Namomin kaza sun shahara musamman tare da vegans. Tare da kusan 4 g sunadaran a kowace g 100 da ƙananan adadin kuzari, sun yanke babban adadi kamar kwanon naman gwari, alal misali!
