John Myers
"Isaladi yenza ukuba i-biceps yakho iyancipha!" Akho ndlela yimbi! Ukuba utya i-vegan, unokuhlangabezana ngokulula neemfuno zakho zeprotheyini ngokutya okusekwe kwizityalo - siya kukubonisa imithombo yeprotheyini ye-vegan engekho ngaphantsi kwemveliso yezilwanyana.
Kuyimfuneko ngokupheleleyo: iiprotheni
Ngaphandle kwabo, akukho nto ihamba kakuhle emzimbeni wethu, kuba iiprotheyini zibalulekile ekwakheni imisipha, ukwakhiwa kweeseli, kunye nokulinganisela kwehomoni. Kodwa inkqubo yethu yomzimba yokuzikhusela iphinda ingenelwe kwiiproteni ezibalulekileyo. Iiprotheni ziquka amino acids. Umzimba wethu wenziwe ngee-amino acid ezingama-20 ezahlukeneyo, ezisi-9 kuzo ziyimfuneko. Oku kuthetha ukuba ezi zinto aziveliswa ngumzimba ngokwawo kwaye ke kufuneka zibonelelwe rhoqo ngokutya.
Icebiso: Umyinge wemfuno yeprotheyini yemihla ngemihla kumntu omdala yi-0.8 g ngekhilogram yobunzima bomzimba. Ukuba uhlala usenza imidlalo kwaye ufuna ukufumana ubunzima bemisipha, imfuno inokunyuka ukuya kwi-1.7 g ngekhilogram yobunzima bomzimba.
Imifuno vs. imithombo yeprotheyini yezilwanyana
Kodwa ayizizo zonke iiprotheyini ezenziwe ngokulinganayo. Umgangatho ubonakaliswa ngokubunjwa kwe-amino acid kunye nokugaya. Ukongeza kokutya kwezilwanyana, ukutya kwezityalo kukwalungele ukubonelela ngeprotheyini, edlala indima ebaluleke kakhulu kwii-vegans. Iiprotheyini zezilwanyana zine-bioavailability enkulu. Oku kuthetha ukuba zisetyenziswa ngokufanelekileyo ngumzimba kuba zifana kakhulu neeproteni zomzimba. Imithombo yeprotheyini yemifuno, kwelinye icala, ngokuqhelekileyo ayinayo yonke i-amino acids efunekayo. I-amino acid eneyona ndawo isezantsi ngoko inciphisa ukwakheka kweeproteni zayo emzimbeni kwaye ngaloo ndlela yehlisa umgangatho weprotheyini. Yingakho iiprotheni zemifuno zihlala zibonakaliswa ngokukhanya okubi! Kodwa ungakhathazeki! Yongeza nje iindidi kwipleyiti yakho kwaye usebenzise imithombo eyahlukeneyo yeprotein ye-vegan.
Imithombo yeprotheni yeVegan
Ukuze isicwangciso sakho sesondlo singakruquli kwaye ukwazi ukugquma iiproteni zakho ngokwaneleyo, sibonisa ukutya okusekwe kwizityalo ezili-13 okuzele yiprotheyini:
Ukutya - umxholo weprotheni g/100g
- ilupine emnandi 40
- Isiqendu 26
- amandongomane 25
- iimbotyi zezintso 24
- iilentile 23
- umoya 19
- Ii-Chickpeas 19
- iquinoa 15
- Oatmeal 13
- tofu 13
- isipinatshi 3
- ibroccoli 3
- amakhowa 3
Ilupine emnandi
Kwaye ophumeleleyo yilupine eswiti. Akukho nto ingako yokuthetha! Ngomxholo weprotheyini werekhodi we-40%, isityalo siphezulu yonke into kwaye sinokusetyenziswa njengeembotyi okanye iilentile.
seitan
Inyama? Hayi enkosi! Indawo ethandwayo yenyama yi-seitan. Ifumana amanqaku nge-26% yeprotheyini epheleleyo kwaye, ngoko ke, ibhombu yeprotheni yokwenyani. Inencasa entle ngakumbi xa iqhotyiswe de ibe crispy. E-Asia, enye inyama idliwe iminyaka emininzi. U-Seitan naye uya ethandwa kakhulu kweli lizwe. Kodwa qaphela: I-Seitan iqulethe i-gluten eninzi. I-Foodies enokunganyamezeli kwe-gluten, ngoko ke, bakhetha ukugcina izandla zabo kuyo!
Amanqatha
I-snack enempilo ene-25g yeprotheyini nge-100g ngumthombo omkhulu weprotheni ye-vegan. Ukongeza kwiprotheyini eninzi, amandongomane nawo anamafutha amaninzi. Ngoko ke zibandakanye ekutyeni kwakho ngokumodareyitha. Kuthekani nge-muesli okanye njengebhotolo ye-peanut enempilo?
Iimbotyi zezintso
Ngaphandle kwabo, akukho nto isebenza kwi-chili elungileyo: iimbotyi zezintso! Enkosi kubo, ukwahluka kwemifuno kunye ne-vegan kukwayiprotheyini yokwenyani! Nge-24% yeprotheyini, akukho nyama eyongezelelweyo efunekayo. Iimbotyi ezibomvu zimnandi kunjalo!
Lentils
Iimbotyi ezinencasa zinencasa kwisityu sasebusika kunye nakwiisaladi ezinemifuno emininzi, kwaye zikwasetyenziswa ekutyeni kwamaIndiya. Ngama-23% eprotheyini, ayindawo efanelekileyo yeprotheyini yemifuno kuwo wonke umbala - ukuba ufuna ukuhamba ngokukhawuleza, kungcono ukusebenzisa uhlobo olubomvu. Nge malunga. Imizuzu eyi-10-15 yexesha lokupheka ziphekwe ngokukhawuleza.
tempeh
I-Tempeh iza ne-19g yeprotheyini nge-100g nganye. Njenge tofu, yenziwe ngeembotyi zesoya. Nangona kunjalo, iimbotyi ezipheleleyo ziyavundiswa ngexesha lemveliso. Inokucutshungulwa njenge-tofu kodwa ithathwa njengento yokugaya.
Chickpeas
Iimbotyi ezinegama elihlekisayo sele zifumene indlela yazo kwiikhitshi ezininzi. Akumangalisi, kuba i-19 g yeprotheyini nge-100 g ibeka uncumo ebusweni be-vegan nganye kwaye ngumthombo omkhulu weprotheni ye-vegan.
IQuinoa
Ibizwa ngokuba "zii-pseudo-grains," i-granules ngumthombo obalaseleyo weprotein ye-vegan. Nokuba njengesitya esisecaleni, kwiisaladi kunye nezitya, okanye zenziwe zibe yipatties - nge-15% yeprotheyini, iquinoa ayincedi kuphela ukugubungela iimfuno zakho zeprotheyini kodwa nayo ayinagluten.
Ngendlela: I-Amaranth, imbewu ye-chia, kunye nembewu ye-hemp nazo kukutya okusekwe kwizityalo okunomgangatho ophezulu weprotheyini.
Oatmeal
Njengesiqhelo kwisidlo sakusasa se-muesli, sokubhaka, okanye njengesuphu enentliziyo: Nge-13% yeprotheyini, i-oatmeal ngumthombo weprotheyini ye-vegan. Ngenxa yeefiber zokutya ezikuzo, ziyakuzalisa ixesha elide kwaye zikwabonelela ngee-acids ezininzi ezingaxutywanga. Enye inzuzo enkulu: Ugcina imali!
Tofu
Yenziwe ngeembotyi zesoya, oko kukuthi iimbotyi, kunye netofu enomndilili weprotheyini ye-13% ngumthombo weprotheyini ye-vegan enomgangatho weprotheyini obalaseleyo. Ii-amino acids eziqulethweyo zinokuguqulwa ngokulula ngumzimba zibe zezo ezingapheliyo. Awunako uku-marinate kuphela, uyirose okanye uyiqhole kodwa uphinde uyityumze kwaye upheke i-Bolognese enesiqholo kuyo. Abatya inyama baqinisekile ukuba baya kuyonwabela nabo!
Ngendlela: Imveliso eyomileyo yesoya iqulethe i-24% yeprotheyini. Ii-amino acids eziqulethwe ziyafana kakhulu nezo zamaqanda enkukhu.
Ispinatshi
Isipinatshi sikwaneprotheyini exabisekileyo oyigcinele yona- kwaye uPopeye wayesele eyazi loo nto! Ngokwenyani kwimotto ethi "Isipinatshi sikwenza womelele", le mihla eluhlaza iza ne-3 g yeprotheyini nge-100 g. Ngama-kcal angama-22 nge-100 g, kwakhona imifuno ephantsi kakhulu yeekhalori kwaye ngexesha elifanayo licebile kwiivithamini, iiminerali, i-magnesium kunye nentsimbi.
Ibrokholi
Inkukhu, irayisi, kunye ne-broccoli: Nkqu nabakhi bomzimba bafunga ngamandla emifuno kunye neprotheni yabo. I-Brokholi iqulethe malunga ne-4 g yayo kwi-100 g kwaye iphantsi kwamafutha kunye neekhalori. Ikhaphetshu iyakwazi ukukholisa ngeevithamini C kunye no-K ezininzi, i-potassium, i-manganese, i-folate kunye ne-phosphorus. I-antioxidants equlethwe nayo yenza ukuba idume. Ezi zichasene nokudumba.
Icebiso: Iintyatyambo ezimnandi azisoloko kufuneka ziphekwe! Unokuqhotsa i-broccoli epanini. Imnandi!
Amakhowe
Kunzima ukukholelwa, kodwa amakhowa nawo adlala indima kumdlalo weprotheni. Amakhowa athandwa kakhulu kwii-vegans. Ngokumalunga ne-4 g yeprotheyini nge-100 g kunye neekhalori ezimbalwa, basika umfanekiso omkhulu njengepani ye-vegan mushroom, umzekelo!
