John Myers
ʻAʻole pono ia he ʻiʻo, hāʻawi pū nā kumu protein vegan i ka protein kiʻekiʻe. E heluhelu i nā meaʻai mea kanu hiki iā ʻoe ke hoʻohana no ka hoʻokō ʻana i kou pono no ka macronutrient koʻikoʻi.
ʻO nā kumu protein vegan maikaʻi loa
ʻO ka ʻiʻo, nā hua manu, a me nā huahana waiu i manaʻo pinepine ʻia ʻo ia wale nō nā mea hoʻolako protein pono e haʻi ʻia, ʻoiai ke kōkua pū nei ka protein ʻai i ka hoʻokō ʻana i nā pono o kēlā me kēia lā. Hiki i ke kino ke hoʻohana i nā ʻano ʻelua o ka macronutrient pono. ʻOiai ʻoi aku ka wikiwiki o kā mākou kino i ka protein holoholona, he hana haʻahaʻa kēia i ke ola maʻamau o kēlā me kēia lā. ʻO ka pauka protein Vegan ka mea maʻamau i ka bodybuilding, kahi e hōʻike pono ai nā kāne a me nā wahine ikaika i ke kūkulu ʻana i nā ʻiʻo me nā kumu protein vegan hiki ke lanakila nui. ʻAʻole pono loa kahi meaʻai meaʻai no ka lako kūpono ma mua o nā pahuhopu haʻuki inā ʻoe e ʻai me ka noʻonoʻo a me ke kaulike - me ka ʻike liʻiliʻi e hiki ai kēia.
He lōʻihi ka papa inoa o nā kumu protein vegan
ʻAʻole nui wale ka protein vegan i loko o nā legumes, ua hoʻopiha pū ʻia nā meaʻai mea kanu me nā amino acids - nā poloka kūkulu e hana ai i ka protein. Loaʻa kēia mau kumu vegan low-carb protein inā makemake ʻoe e ʻai i ka meaʻai haʻahaʻa. ʻO nā mea hoʻolako nui loa o ka protein meaʻai:
- Lentils, Piʻi, Chickpeas
- Legume pasta
- ʻO nā huahana soy e like me ka soy shreds, tempeh, a me ka tofu
- ʻO ka palaoa piha, ka oatmeal
- quinoa, millet
- nā mea ʻokoʻa ʻiʻo vegan
- nā hua a me nā hua
- cocoa
Hāʻawi pū nā huaʻai a me nā ʻōpala i kahi kaulike maikaʻi - ʻo ka ʻuala, no ka laʻana, aia ma kahi o 2 g o ka protein no 100 g. ʻAʻole like kēlā i ka wā mua, akā inā hoʻohui ʻoe i ke kumu protein meaʻai me hoʻokahi a ʻoi aku paha, piʻi ka waiwai olaola. 'O ia ho'i, hiki i ke kino ke loa'a i ka nui o ka protein no kona mau hana kino, no ka mea, ua hoopiha pono kekahi i kekahi. No laila ʻoi aku ka maikaʻi o ka hoʻohui ʻana i nā kumu protein vegan like ʻole i hoʻokahi pāʻina, inā me ka nui a i ʻole ka liʻiliʻi.
I mea e hoʻokomo ai i nā ʻano mea hoʻolako pūmua i hoʻokumu ʻia i nā mea kanu i kāu ʻai i kēlā me kēia lā, pono ʻoe e hoʻomaka me kahi pāʻina kakahiaka waiwai nui. ʻO nā kumu protein vegan maikaʻi no ka ʻaina kakahiaka, ʻo ia hoʻi, nā porridges me nā mea kanu mea kanu, nā nati, a me nā ʻanoʻano a me nā hua a i ʻole nā hua tofu scrambled me nā ʻōwili ʻai piha. ʻO ka ʻōlelo aʻoaʻo no ka ʻaina awakea he ʻuala a i ʻole ka palaoa pasta gratin me nā ʻanoʻano paukena a me nā huaʻai a me ka "ʻaʻai kirīmi" i hana ʻia mai ka cashew nuts, ka lentil curry a i ʻole nā ʻāpana soy me ka laiki piha. ʻO kā mākou kīʻaha vegan me ka tofu, ka edamame, a me ka quinoa e ʻōlelo pū ʻia. I ke ahiahi, ʻo kahi berena wholegrain me kahi meaʻai meaʻai i hoʻolaha ʻia e pili ana i nā kumulāʻau sunflower, hiki iā ʻoe ke hoʻonani me nā ʻāpana kukama, e nīnau ʻia ma ke ʻano he kumu vegan o ka protein me ka ʻole soy.
