John Myers
Akudingekile ukuthi kube yinyama ngaso sonke isikhathi, imithombo yamaprotheni e-vegan nayo ihlinzeka ngamaprotheni ekhwalithi ephezulu. Funda ukuthi yikuphi ukudla okusekelwe ezitshalweni ongakusebenzisa ukuze uhlangabezane nesidingo sakho semacronutrient ebalulekile.
Imithombo engcono kakhulu ye-vegan protein
Inyama, amaqanda, nemikhiqizo yobisi kuvame ukubhekwa njengokuwukuphela kwabahlinzeki bamaprotheni okufanele ukubalula, kuyilapho amaprotheni emifino nawo anesandla ekuhlangabezaneni nezidingo zansuku zonke. Umzimba ungasebenzisa kahle zombili izinhlobo ze-macronutrient ebalulekile. Nakuba umzimba wethu ugaya amaprotheni ezilwane ngokushesha kancane, lokhu kudlala indima encane ekuphileni okuvamile kwansuku zonke. I-Vegan protein powder ivame kakhulu ekwakheni umzimba, lapho amadoda nabesifazane abanamandla bebonisa ngokucacile ukuthi ukwakha imisipha ngemithombo yamaprotheni e-vegan kungaba yimpumelelo enkulu. Isengezo sokudla asidingeki ngokuphelele ukuze uthole ukudla okwanele okungaphezu kwemigomo yezemidlalo uma udla ngokuqaphela nangokulinganiselayo - ngokwazi okuncane lokhu kungenzeka kalula.
Uhlu lwemithombo yamaprotheni e-vegan lude
Akukhona kuphela amaprotheni amaningi e-vegan ku-legumes, okunye ukudla okusekelwe ezitshalweni nakho kugcwele ama-amino acid - amabhlogo wokwakha akha amaprotheni. Lokhu kufaka phakathi imithombo yamaprotheni e-vegan ephansi ye-carb uma ufuna ukudla ukudla okune-carb ephansi. Abahlinzeki abakhiqiza kakhulu bamaprotheni yemifino bahlanganisa:
- Udali, Ubhontshisi, Uphizi
- I-legume pasta
- Imikhiqizo ye-soy efana ne-soy shreds, tempeh, ne-tofu
- Okusanhlamvu okuphelele, i-oatmeal
- i-quinoa, amabele
- ezinye izindlela zenyama ye-vegan
- imbewu namantongomane
- ukhokho
Imifino nezilimo eziyizigaxa nakho kunomthelela ekulinganiseni okuhle - amazambane, ngokwesibonelo, aqukethe cishe u-2 g wamaprotheni nge-100 g. Lokho akuzwakali njengokuningi ekuqaleni, kodwa uma uhlanganisa umthombo wamaprotheni wemifino nomunye noma ngaphezulu, inani lezinto eziphilayo liyakhula. Lokhu kusho ukuthi umzimba ungathola amaprotheni amaningi ngemisebenzi yawo yomzimba, njengoba ama-amino acid ahlukahlukene aphelelisana ngokuphelele. Ngakho-ke kungcono kakhulu ukuhlanganisa njalo imithombo ehlukene yamaprotheni e-vegan esidlweni esisodwa, kungakhathaliseki ukuthi ngama-carbohydrates amaningi noma amancane.
Ukuze ufake izinhlobonhlobo ezinkulu kakhulu zabahlinzeki bamaprotheni asekelwe ezitshalweni ekudleni kwakho kwansuku zonke, kufanele uqale ngokudla kwasekuseni okucebile ngamaprotheni. Imithombo emihle ye-vegan protein yokudla kwasekuseni, isibonelo, amaphalishi aneziphuzo zezitshalo, amantongomane, nembewu kanye namaqanda ezithelo noma e-tofu aphehliwe anemiqulu ye-wholemeal. Ithiphu yeresiphi yesidlo sasemini kungaba i-pasta gratin yamazambane noma i-wholemeal enembewu yethanga nemifino kanye “nososo kakhilimu” owenziwe ngamantongomane e-cashew, ukhari we-lentil noma izingcezu zesoya nerayisi le-wholegrain. Isitsha sethu se-vegan esine-tofu, i-edamame, ne-quinoa siyanconywa. Kusihlwa, isinkwa se-wholegrain esinokusabalalisa kwemifino okusekelwe kumbewu ye-sunflower, ongayihlobisa ngezingcezu zekhukhamba, ibuzwa njengomthombo we-vegan wamaprotheni ngaphandle kwe-soy.
