John Myers
Ba koyaushe ya zama nama ba, tushen furotin na vegan kuma yana samar da furotin mai inganci. Karanta wadannen abinci na tushen shuka za ku iya amfani da su don saduwa da buƙatar ku na macronutrient mai mahimmanci.
Mafi kyawun tushen furotin vegan
Nama, ƙwai, da kayan kiwo galibi ana ɗaukar su ne kawai masu samar da furotin da ya kamata a ambata, yayin da furotin kayan lambu kuma yana ba da gudummawa don biyan bukatun yau da kullun. Jiki na iya amfani da nau'ikan nau'ikan nau'ikan macronutrient guda biyu da kyau. Kodayake kwayoyin halittarmu suna daidaita furotin dabba da sauri, wannan yana taka rawar gani a rayuwar yau da kullun. Vegan furotin foda yana da mahimmanci a cikin ginin jiki, inda maza da mata masu karfi suka nuna a fili cewa gina tsoka tare da tushen furotin vegan na iya zama babban nasara. Kariyar kayan abinci ba lallai ba ne don samun wadataccen wadata fiye da burin wasanni idan kun ci abinci da hankali da daidaitawa - tare da ɗan sanin yadda hakan zai yiwu cikin sauƙi.
Jerin tushen furotin vegan yana da tsawo
Ba wai kawai furotin na vegan da yawa a cikin legumes ba, sauran abinci na tushen tsire-tsire kuma suna cike da amino acid - tubalan ginin da ke samar da furotin. Waɗannan sun haɗa da tushen furotin mara ƙarancin-carb idan kuna son cin abinci mara ƙarancin carb. Mafi yawan masu samar da furotin kayan lambu sun haɗa da:
- Lentils, wake, Chickpeas
- Legume taliya
- Kayayyakin waken soya kamar shreds soya, tempeh, da tofu
- Dukan hatsi, oatmeal
- quinoa, gero
- zabin naman vegan
- tsaba da goro
- koko
Kayan lambu da tubers kuma suna ba da gudummawa ga ma'auni mai kyau - dankali, alal misali, ya ƙunshi kusan 2 g na furotin a kowace g 100. Wannan ba ya yi kama da yawa da farko, amma idan kun haɗa tushen furotin kayan lambu tare da ɗaya ko fiye da wasu, ƙimar ilimin halitta yana ƙaruwa. Wannan yana nufin cewa kwayoyin halitta na iya samun karin furotin don ayyukanta na jiki, tunda amino acid daban-daban suna daidaita juna daidai. Don haka yana da kyau koyaushe a haɗa tushen furotin na vegan daban-daban a cikin abinci ɗaya, ko tare da mai yawa ko kaɗan.
Domin haɗa mafi girman yiwuwar masu samar da furotin na tushen shuka a cikin abincinku na yau da kullun, yakamata ku fara da abincin safe mai wadataccen furotin. Kyakkyawan tushen furotin na vegan don karin kumallo shine, alal misali, porridges tare da abin sha, kwayoyi, da tsaba da kuma 'ya'yan itace ko tofu da aka yi da ƙwai tare da naman alade. Tushen girke-girke don abincin rana zai zama dankalin turawa ko naman taliya tare da 'ya'yan kabewa da kayan lambu da "cream sauce" da aka yi daga ƙwayayen cashew, curry lentil ko soya yanka tare da shinkafa gabaɗaya. Ana ba da shawarar kwanon mu na vegan tare da tofu, edamame, da quinoa. Da yamma, gurasar hatsi tare da mai cin ganyayyaki da aka yada bisa ga tsaba na sunflower, wanda za ku iya yin ado tare da yankan kokwamba, ya zo cikin tambaya a matsayin tushen furotin na vegan ba tare da soya ba.
