John Myers
Haifanirwe kugara iri nyama, vegan mapuroteni masosi anopawo mapuroteni emhando yepamusoro. Verenga kuti ndezvipi zvidyarwa-zvikafu zvaunogona kushandisa kuti usangane nezvido zvako zveiyo yakakosha macronutrient.
Iwo akanakisa vegan mapuroteni masosi
Nyama, mazai, uye zvinogadzirwa nemukaka zvinowanzorangarirwa kuva chete vatengesi veprotein vakakodzera kududzwa, nepo mapuroteni emiriwo achibetserawo kuzadzisa zvinodikanwa zvezuva nezuva. Muviri unogona kushandisa ese mafomu eiyo yakakosha macronutrient zvakanaka. Kunyange zvazvo muviri wedu uchigadzira mapuroteni emhuka nekukurumidza zvishoma, izvi zvinotora basa risingakoshi muhupenyu hwezuva nezuva. Vegan protein poda inotozivikanwa mukuvaka muviri, uko varume nevakadzi vakasimba vanoratidza zvakajeka kuti kuvaka mhasuru ine vegan protein sources kunogona kubudirira kukuru. Chikafu chekuwedzera hachifanirwe zvachose kuti uwane yakakwana kupfuura zvinangwa zvemitambo kana iwe uchidya uchiziva uye zvine mwero - nekuziva kudiki-kuita izvi zviri nyore.
Rondedzero yevegan protein sources yakareba
Iko hakuna chete yakawanda yevegan protein muma legumes, zvimwe zvidyarwa-zvikafu zvakatakurwa neamino acids - zvivharo zvekuvaka zvinoumba mapuroteni. Izvi zvinosanganisira vegan low-carb protein sources kana iwe uchida kudya yakaderera-carb kudya. Vatengesi vanonyanya kugadzira mapuroteni emiriwo anosanganisira:
- Nyemba, Bhinzi, Chickpeas
- Legume pasta
- Soy zvigadzirwa se soy shreds, tempeh, uye tofu
- Zviyo zvakakwana, oatmeal
- quinoa, mapfunde
- vegan nyama dzimwe nzira
- mbeu nenzungu
- koko
Miriwo uye machubhu anobatsirawo pachiyero chakanaka - mbatatisi, semuenzaniso, ine zvakapoteredza 2 g yeprotein pa100 g. Izvo hazviratidzike sezvakawanda pakutanga, asi kana ukabatanidza miriwo yeprotein sosi neimwe kana kupfuura vamwe, kukosha kwebhayoloji kunowedzera. Izvi zvinoreva kuti chipenyu chinogona kuwana mapuroteni akawanda emabasa emuviri, sezvo akasiyana amino acids achizadzisana zvakakwana. Naizvozvo zvakanakisa kugara uchibatanidza akasiyana vegan mapuroteni masosi mukudya kumwe, kungave neakawanda kana madiki macarbohydrates.
Kuti ubatanidze yakakura kwazvo inogoneka yezvirimwa-based protein suppliers mukudya kwako kwezuva nezuva, iwe unofanirwa kutanga neprotein-yakapfuma mangwanani ekudya. Akanaka vegan mapuroteni masosi emangwanani, semuenzaniso, porridges ane zvinwiwa zvechirimwa, nzungu, uye mhodzi pamwe nemichero kana tofu akakanyiwa mazai ane wholemeal rolls. Recipe yekudya kwemasikati ingave mbatatisi kana kuti wholemeal pasta gratin ine mhodzi dzenhanga nemiriwo uye "cream sosi" yakagadzirwa nenzungu dzecashew, lentil curry kana zvimedu zvesoya nemupunga wezviyo. Yedu vegan mbiya ine tofu, edamame, uye quinoa inokurudzirwa zvakare. Manheru, chingwa chezviyo chine kupararira kwezvinomera kunobva pambeu yezuva, iyo iwe unogona kupfekedza nezvidimbu zvecucumber, inouya mubvunzo sevheji yeprotein isina soya.
