John Myers
"Salad ua rau koj biceps ntsws!" Tsis muaj txoj kev! Yog tias koj noj vegan, koj tuaj yeem ua tau raws li koj cov kev xav tau protein ntau nrog cov khoom noj uas muaj cov nroj tsuag - peb yuav qhia koj cov khoom noj vegan uas tsis muaj kev cuam tshuam rau cov khoom tsiaj.
Tsim nyog kiag li: proteins
Yog tsis muaj lawv, tsis muaj dab tsi ua haujlwm zoo hauv peb lub cev, vim tias cov proteins yog qhov tseem ceeb rau kev tsim cov leeg nqaij, lub tsev cell, thiab cov tshuaj hormones. Tab sis peb lub cev tiv thaiv kab mob kuj tau txais txiaj ntsig los ntawm cov protein tseem ceeb. Proteins muaj cov amino acids. Peb lub cev yog tsim los ntawm 20 txawv amino acids, 9 ntawm uas yog qhov tseem ceeb. Qhov no txhais tau hais tias cov no tsis yog tsim los ntawm lub cev nws tus kheej thiab yog li yuav tsum tau muab cov khoom noj tsis tu ncua.
Tswv yim: Qhov nruab nrab txhua hnub yuav tsum muaj protein ntau rau cov neeg laus yog 0.8 g ib kg ntawm lub cev qhov hnyav. Yog tias koj nquag ua kis las thiab xav kom nce cov leeg nqaij, qhov yuav tsum tau nce mus rau 1.7 g ib kg ntawm lub cev hnyav.
Zaub vs. tsiaj protein qhov chaw
Tab sis tsis yog tag nrho cov protein yog tsim sib npaug. Qhov zoo yog yam ntxwv ntawm cov amino acid muaj pes tsawg leeg thiab digestibility. Ntxiv nrog rau cov khoom noj tsiaj, cov zaub mov cog kuj zoo rau kev muab cov protein, uas ua lub luag haujlwm tseem ceeb rau cov vegans. Tsiaj proteins muaj ntau dua bioavailability. Qhov no txhais tau tias lawv tau siv ntau dua los ntawm lub cev vim tias lawv zoo ib yam li lub cev cov proteins. Cov zaub protein ntau, ntawm qhov tod tes, feem ntau tsis muaj tag nrho cov amino acids tsim nyog. Cov amino acid nrog qhov qis tshaj qhov sib piv ces txwv kev tsim ntawm nws tus kheej cov proteins hauv lub cev thiab yog li txo qis cov protein zoo. Qhov no yog vim li cas cov zaub protein feem ntau nthuav tawm hauv lub teeb tsis zoo! Tab sis tsis txhob txhawj! Tsuas yog ntxiv ntau yam rau koj lub phaj thiab siv cov khoom noj vegan sib txawv.
Cov khoom noj muaj protein ntau
Yog li ntawd koj txoj kev npaj zaub mov tsis tau dhuav thiab koj tuaj yeem npog koj cov proteins kom txaus, peb qhia 13 cov zaub mov uas muaj protein ntau:
Cov khoom noj muaj protein ntau g / 100g
- qab zib lupine 40
- Sib 26
- peanut 25
- cev 24
- qob 23
- pem 19
- Chickpeas 19
- quinoa 15
- Oatmeal 13
- taum 13
- spinach 3
- broccoli ua 3
- nceb 3
Qab zib lupine
Thiab tus yeej yog qab zib lupine. Muaj tiag tsis muaj ntau yuav hais! Nrog cov ntaub ntawv cov ntsiab lus protein ntawm 40%, cov nroj tsuag saum txhua yam thiab tuaj yeem siv tau zoo li taum lossis lentils.
seitan
Nqaij? Tsis ua tsaug! Ib tug nrov nqaij hloov yog ib tug seitan. Nws tau qhab nia nrog tag nrho 26% cov ntsiab lus protein thiab yog li ntawd, lub foob pob muaj protein ntau. Nws qab qab tshwj xeeb tshaj yog thaum kib kom txog thaum crispy. Hauv Asia, lwm yam nqaij tau noj tau ntau xyoo. Seitan kuj tau nce nrov hauv lub tebchaws no. Tab sis ceev faj: Seitan muaj ntau gluten. Foodies nrog gluten intolerance, yog li ntawd, xav kom lawv txhais tes tawm ntawm nws!
peanuts
Cov khoom noj txom ncauj noj qab haus huv nrog 25g ntawm cov protein ib 100g yog qhov zoo tshaj plaws vegan protein. Ntxiv nrog rau cov protein ntau, txiv laum huab xeeb kuj muaj roj ntau. Yog li muab lawv tso rau hauv koj cov zaub mov noj kom tsawg. Yuav ua li cas rau muesli los yog noj qab nyob zoo txiv laum huab xeeb butter?
Raum taum
Yog tsis muaj lawv, tsis muaj dab tsi ua haujlwm hauv cov kua txob zoo: taum raum! Ua tsaug rau lawv, cov neeg tsis noj nqaij thiab vegan variants kuj yog ib qho protein ntau! Nrog 24% protein, tsis xav tau nqaij ntxiv. Cov taum liab qab qab kawg li os!
lentils
Cov legumes qab saj zoo nyob rau lub caij ntuj no stews nrog rau hauv cov zaub xam lav nrog ntau cov zaub, thiab lawv kuj tau siv hauv Indian cuisine. Nrog ib ncig ntawm 23% protein, lawv yog cov zaub mov zoo tshaj plaws hauv txhua cov xim - yog tias koj xav mus nrawm, nws yog qhov zoo tshaj plaws los siv cov xim liab. Nrog kwv yees. 10-15 feeb ntawm lub sijhawm ua noj lawv tau siav sai tshaj plaws.
tempeh
Tempeh tuaj nrog 19g ntawm cov protein ib 100g. Zoo li tofu, nws yog tsim los ntawm cov taum pauv. Txawm li cas los xij, tag nrho cov taum yog fermented thaum lub sij hawm tsim khoom. Nws tuaj yeem ua tiav zoo li tofu tab sis suav tias yog digestible.
nqaij qaib peas
Cov legumes nrog lub npe lom zem tau ntev txij li pom lawv txoj hauv kev mus rau ntau chav ua noj. Tsis muaj qhov xav tsis thoob, vim tias 19 g ntawm cov protein ib 100 g ua rau luag nyav rau txhua tus vegan lub ntsej muag thiab yog qhov zoo tshaj plaws vegan protein.
quinoa
Dubbed "pseudo-grains," cov granules yog ib qho zoo heev vegan protein qhov chaw. Txawm hais tias ua ib sab phaj, hauv zaub nyoos thiab tais, los yog tsim rau hauv patties - nrog 15% protein, quinoa tsis tsuas yog pab them rau koj cov kev xav tau protein tab sis kuj yog gluten-dawb.
Los ntawm txoj kev: Amaranth, chia noob, thiab hemp noob kuj yog cov khoom noj uas muaj cov protein zoo.
Oatmeal
Raws li ib qho classic hauv pluas tshais muesli, rau ci, lossis txawm tias ua kua zaub qab zib: Nrog 13% protein, oatmeal yog super vegan protein. Vim yog cov khoom noj fiber ntau uas lawv muaj, lawv ua rau koj ntev ntev thiab tseem muab ntau cov fatty acids unsaturated. Lwm qhov zoo dua: Koj txuag nyiaj!
Tofu
Ua los ntawm cov taum pauv, xws li legumes, thiab taum paj nrog cov ntsiab lus ntawm cov protein nruab nrab ntawm 13% yog cov vegan protein ntau nrog cov protein zoo tshaj plaws. Cov amino acids uas muaj nyob hauv lub cev tuaj yeem hloov pauv tau yooj yim los ntawm lub cev mus rau hauv endogenous sawv daws yuav. Koj tuaj yeem tsis tsuas yog marinate, ci, los yog ci nws tab sis kuj crumble nws thiab ua noj ntsim Bolognese tawm ntawm nws. Cov neeg noj nqaij noj yeej yuav txaus siab rau nws thiab!
Los ntawm txoj kev: Cov khoom qhuav ntawm cov taum pauv muaj 24% protein. Cov amino acids nws muaj feem ntau zoo ib yam li cov qe qaib.
spinach
Spinach kuj muaj cov protein tseem ceeb hauv khw rau koj - thiab Popeye twb paub lawm! Muaj tseeb rau lub ntsiab lus "Spinach ua rau koj muaj zog", qhov no ntsuab tam sim no los nrog 3 g ntawm cov protein ib 100 g. Nrog 22 kcal ib 100 g, nws kuj yog ib qho zaub uas tsis muaj calorie ntau thiab tib lub sijhawm muaj cov vitamins, minerals, magnesium, thiab hlau.
Zaub cob pob
Nqaij qaib, mov, thiab zaub paj: Txawm tias cov kws tsim lub cev cog lus los ntawm lub zog ntawm cov zaub thiab lawv cov protein. Broccoli muaj txog 4 g ntawm nws ib 100 g thiab tseem muaj roj tsawg thiab calories. Cov zaub qhwv tuaj yeem ua kom ntseeg tau nrog ntau cov vitamins C thiab K, potassium, manganese, folate, thiab phosphorus. Cov antioxidants nws muaj kuj ua rau nws nrov. Cov no tiv thaiv o.
Tswv yim: Cov florets qab tsis tas yuav tsum tau siav! Koj tseem tuaj yeem kib broccoli hauv lub lauj kaub. Qab heev!
nceb
Yooj yim rau kev ntseeg, tab sis nceb kuj ua lub luag haujlwm hauv cov protein ua si. Nceb yog tshwj xeeb tshaj yog nrov nrog vegans. Nrog ib ncig ntawm 4 g protein ib 100 g thiab ob peb calories, lawv txiav ib tug zoo daim duab raws li ib tug vegan nceb lauj kaub, piv txwv li!
