Rau Qhov Chaw Ntawm Protein Rau Vegans Thiab Vegetarians

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Ib qho ntawm kev txhawj xeeb loj tshaj plaws txog cov neeg tsis noj nqaij thiab noj nqaij tsis noj ntshav cuam tshuam nrog tus nqi txo cov nqaijroguas tau txais. Txawm li cas los xij, cov kws tshaj lij yeej yoog raws nrog kev npaj kom raug nrog txoj kev noj no tuaj yeem coj cov tshuaj tseem ceeb txaus rau peb lub cev.

Noj cov protein ua kom lub cev ua kom muaj zog, ua rau peb muaj kev cia siab ntev thiab pab ua kom poob ceeb thawj.

Yog tias koj tsis xav siv cov tsiaj txhu tsiaj, ntawm no yog 6 kev nyab xeeb qhov chaw ntawm vegan proteinuas yuav muab koj cov tshuaj yuav tsum muaj.

1. Dab Ntxwg Nyoog

Cov khoom noj no yog tsim los ntawm cov nplej protein. Lub khob noom cookie tau npaj los ntawm cov hmoov nplej thiab dej, thiab txhua cov hmoov txhuv tau los ntawm nws. Ntawm cov vegetarians thiab vegans, nws lub npe hu ua "cov nqaij nplej". 100 g ntawm qhov chaw muaj 25 g cov nqaijrogCov. Nws tseem yog qhov zoo ntawm selenium, hlau thiab calcium. Nws tuaj yeem muab kib, ci thiab ci. Nws yog feem ntau siv hloov cov nqaij hauv qee cov neeg Asian cuisines. Yog tias koj yog gluten intolerant, lub xaib tsis yog cov khoom noj zoo rau koj.

2. Tofu, tempeh thiab edamame

Tag nrho peb cov khoom lag luam yog tsim los ntawm cov taum pauv. Soy yog paub zoo protein qhov chaw rau vegansuas txhais tau hais tias nws yuav muab lub cev cov amino acids nws xav tau. Edamame yog cov noob taum pauv uas tsis tau tua thaum lub taj tseem ntsuab. Nws yog noj steamed los yog hau, tab sis kuj tseem tuaj yeem noj nyoos raws li kev ntxiv rau cov zaub nyoos thiab kua zaub.

Tofu yog tsim los ntawm cov kua mis thiab cov txheej txheem zoo heev los ua cov cheese mis tiag. Yog li ntawd lawv thiaj hu taumu taum pauv. Tempe yog tsim nyob rau hauv txoj kev zoo sib xws - cov taum pauv nyob sab saud thiab tom qab ntawd nias rau hauv pwm. Tofu yuav luag tsis muaj saj, tab sis hloov sai sai absorbs qhov qab ntawm cov zaub mov uas tau npaj. Tempeh muaj qab zib me ntsis.

100 g ntawm edamame, taum paj thiab tempeh muaj ntawm 10 thiab 19 g ntawm protein thiab yog nplua nuj nyob hauv cov hlau thiab calcium.

3. Cov txiv qaub

Ib lub tais ntawm cov txiv qaub txog 300 ml muaj 18 g ntawm protein. Cov nqaij ziab yuav siv tau rau cov tais diav ntxiv rau ntawm stews - nws kuj haum rau zaub nyoos thiab kua zaub. Nws kuj tseem muaj cov carbohydrates qeeb thiab tsuas yog ib lub tais ntawm nws yuav lav koj ib nrab ntawm koj cov zaub mov fiber ntau txhua hnub. Nws yog cov fibers uas pub cov kab mob hauv plab hnyuv. Cov hmoov txiv ntseej ntshav kuj tseem nplua nuj nyob hauv manganese thiab hlau, thiab lawv tseem muaj tus naj npawb zoo antioxidants. Zoo thiab qab, nws yog qhov khoom noj zoo los ntawm vegans thiab kev noj zaub.

4. Chickpeas thiab taum

Feem ntau hom noob taum muaj cov ntsiab lus siab ntawm cov zaub proteinCov. Ntawm lawv, chickpeas, uas yog ntawm cov khoom xyaw tseem ceeb siv los npaj hummus, haum txig. Ob qho nws thiab legumes muaj txog 15 g ntawm protein rau ib pluag noj (kwv yees li 240 ml). Lawv kuj tseem muaj cov carbohydrates ntau, fiber ntau, hlau, phosphorus thiab magnesium.

Muaj kev tshawb fawb uas ua pov thawj tias kev noj zaub mov zoo nyob rau hauv legumes ua rau cov roj cholesterol qis thiab pab tswj ntshav siab. Cov nyhuv no yog qhov zoo dua yog tias koj noj taum lossis qaib hauv av nrog turmeric me ntsis.

5. Cov poov xab noj tau

Qhov no yog qhov khoom lag luam deactivated ntawm cov poov xab ib txwm muaj poov xab Saccharomyces cerevisiae, uas tau muag hauv txhua qhov chaw hauv khw muag khoom. Nws muaj me ntsis saj ntawm cheese, uas ua rau nws nrov heev nrog vegans rau ua mashed qos yaj ywm los yog kib tofu. Nws tseem tuaj yeem raug hnoos ntawm spaghetti lossis lwm yam pasta, thiab txawm nyob rau paj kws rau kev sim dua. Cov poov xab poom yog cov muaj protein, fiber ntau thiab vitamins B thiab B12.

6. Sau thiab teff

Lawv yog cov qeb ntawm cov khoom neeg ua thaum ub. Spelled yog ib hom nplej thiab muaj gluten, thaum teff yog tsim los ntawm cov pob txha ntawm African txhuv thiab muaj gluten-dawb. Ob hom ua hmoov nplej, thiab tseem tuaj yeem ua kom siav thiab siv los ua tais diav xws li risotto, kua zaub thiab nqaij ci. Muaj nruab nrab ntawm 10 txog 11 gram nyob rau hauv txhua qhov kev pabcuam cov nqaijrogCov. Spelled thiab teff kuj tseem nplua nuj nyob hauv qeeb degradable carbohydrates thiab fiber. Lawv kuj muaj cov zinc, selenium thiab ib qho zoo ntawm B12.