John Myers
Nws tsis tas yuav tsum yog nqaij, vegan protein qhov chaw kuj muab cov protein zoo. Nyeem cov khoom noj uas cog qoob loo uas koj tuaj yeem siv kom tau raws li koj qhov kev xav tau rau qhov tseem ceeb macronutrient.
Qhov zoo tshaj plaws vegan protein qhov chaw
Nqaij, qe, thiab cov khoom noj siv mis feem ntau suav hais tias yog cov khoom noj protein nkaus xwb uas tsim nyog hais, thaum zaub protein kuj tseem pab ua kom tau raws li cov kev xav tau niaj hnub. Lub cev tuaj yeem siv ob hom ntawm cov khoom tseem ceeb macronutrient zoo. Txawm hais tias peb lub cev metabolizes tsiaj protein sai dua me ntsis, qhov no ua lub luag haujlwm tsis txaus ntseeg hauv lub neej niaj hnub. Vegan protein hmoov yog ib qho tseem ceeb hauv kev tsim lub cev, qhov twg cov txiv neej thiab cov poj niam muaj zog ua kom pom tseeb tias kev tsim cov nqaij vegan protein tuaj yeem ua tiav zoo. Kev noj zaub mov tsis zoo yog qhov tsim nyog rau kev txaus siab tshaj li cov hom phiaj ntawm kev ncaws pob yog tias koj noj kom zoo thiab sib npaug - nrog kev paub me ntsis qhov no yooj yim ua tau.
Daim ntawv teev cov vegan protein ntau yog ntev
Tsis tsuas yog muaj ntau ntawm vegan protein nyob rau hauv legumes, lwm yam zaub mov raws li cov nroj tsuag kuj tau ntim nrog cov amino acids - lub tsev blocks uas tsim cov protein. Cov no suav nrog vegan low-carb protein qhov chaw yog tias koj xav noj cov zaub mov uas tsis muaj carb. Cov neeg tsim khoom tshaj plaws ntawm cov zaub protein muaj xws li:
- Lentils, taum, chickpeas
- Legume pasta
- Soy khoom xws li soy shreds, tempeh, thiab taum paj
- Tag nrho cov nplej, oatmeal
- quinoa, zaub
- vegan nqaij lwm txoj
- noob thiab txiv ntseej
- cocoa
Zaub thiab tubers kuj ua rau muaj kev sib npaug zoo - qos yaj ywm, piv txwv li, muaj nyob ib ncig ntawm 2 g ntawm cov protein ib 100 g. Qhov ntawd tsis zoo li ntau thaum xub thawj, tab sis yog tias koj muab cov zaub protein ntau nrog ib lossis ntau dua lwm tus, tus nqi lom neeg nce ntxiv. Qhov no txhais tau hais tias lub cev muaj peev xwm tau txais cov protein ntau rau nws lub cev ua haujlwm, txij li ntau cov amino acids sib xyaw ua ke zoo kawg nkaus. Yog li ntawd nws yog qhov zoo tshaj plaws los ua ke sib txawv vegan protein ntau hauv ib pluas noj, txawm tias muaj ntau los yog tsawg carbohydrates.
Txhawm rau muab cov khoom lag luam muaj txiaj ntsig zoo tshaj plaws ntawm cov khoom cog qoob loo rau hauv koj cov khoom noj txhua hnub, koj yuav tsum pib nrog cov zaub mov muaj protein ntau thaum sawv ntxov. Cov vegan protein zoo rau pluas tshais yog, piv txwv li, porridges nrog cov dej haus, txiv ntseej, thiab cov noob nrog rau txiv hmab txiv ntoo los yog tofu scrambled qe nrog wholemeal rolls. Daim ntawv qhia zaub mov rau pluas su yuav yog qos yaj ywm los yog wholemeal pasta gratin nrog taub dag thiab zaub thiab "cream sauce" ua los ntawm cashew ceev, lentil curry los yog soy slices nrog wholegrain mov. Peb lub tais vegan nrog taum paj, edamame, thiab quinoa kuj pom zoo. Thaum yav tsaus ntuj, lub khob cij wholegrain nrog cov neeg tsis noj nqaij kis raws li cov noob paj noob hlis, uas koj tuaj yeem garnish nrog slices ntawm dib, los rau hauv nqe lus nug raws li ib tug vegan qhov chaw ntawm cov protein tsis muaj soy.
