Nui ka poʻe mea ʻai meaʻai e hopohopo nui nei i ka pilikia o ka ʻai ʻana i ka nui o ka protein. A ʻo ka ʻoiaʻiʻo, ʻaʻole ʻoe makemake e ʻai i nā nati i loko o nā bākeke, a ʻaʻole hiki i kēlā me kēia ʻōpū ke mālama! Akā ʻo ka ʻoiaʻiʻo, ua maʻalahi kēia pilikia inā loaʻa iā ʻoe ka ʻike.
ʻO Jolinda Hackett, he kolamu no ka puka nūhou nui About.com me 20 mau makahiki o ka vegetarianism a me 11 mau makahiki o ka veganism, ka mea kākau o 6 mau puke e pili ana i ka vegetarianism a me ka veganism, ua hōʻuluʻulu hou ʻo ia i kāna ʻike protein a haʻi i kāna poʻe heluhelu pehea e loaʻa maʻalahi ai ka protein i ka mea ʻai meaʻai. ʻai. ʻai. Ua hana ʻo ia i kahi ʻano hoʻokūkū o nā huahana ʻehiku, ʻo ka hoʻohana ʻana ia mea e hoʻopiha piha i ka pōloli protein o kou kino.
1. Quinoa a me nā kīʻaha piha ʻē aʻe.
ʻO nā kīʻaha holoʻokoʻa ke kumu maikaʻi loa o ka protein no nā vegans a me nā meaʻai meaʻai. Akā inā mākou e kamaʻilio e pili ana i ka lawe ʻana i ka protein, a laila e ʻike ʻia ʻo quinoa ʻo ia ka "moʻi wahine" ʻole o ka cereals. ʻO ia ka quinoa e hāʻawi i ke kino i kahi protein piha me kahi waiwai biological kiʻekiʻe. (ʻO nā protein i hoʻopiha ʻole ʻia - nā mea i loaʻa ʻole nā ʻakika amino lawa ʻole, ʻoi aku ka paʻakikī o ka ʻeli ʻana - ʻo ia ke kumu ʻaʻole ʻoe e hilinaʻi nui, no ka laʻana, ma ka pī a me nā pī i waiwai i ka protein). He maʻalahi ka ʻeli ʻana o Quinoa a ʻoi aku ka nui o ka bioavailability ma mua o ka hapa nui o nā cereals (ʻo nā mea hoʻokūkū kokoke loa he soy a me nā lentils). Hoʻokahi wale nō kīʻaha o ka quinoa he 18 kalama o ka protein (me 9 grams o ka fiber). ʻAʻole maikaʻi no nā meaʻai mea kanu, ʻae? ʻO nā kumu maikaʻi ʻē aʻe o ka protein i hoʻokumu ʻia i nā mea kanu, ʻo ia ka berena palaoa piha, ka laiki palaka, a me ka bale.
2. Piʻi, lentila a me nā legume ʻē aʻe.
ʻO nā legumes a pau, me ka pī, nā kumu waiwai o ka protein i hoʻokumu ʻia i nā mea kanu. ʻO nā pīni ʻeleʻele, nā pīni kīkī, nā dal India (kekahi ʻano lentil), a me nā pī i ʻoki ʻia nā kumu maikaʻi loa o nā calorie ola kino. ʻOi aku ka nui o ka 13g o ka protein i hoʻokahi kini o ka pī kini!
Akā e makaʻala - hiki i ka enzyme stachyose i loaʻa i nā legumes ke hoʻoulu i ka pehu a me ke kinoea. Hiki ke pale ʻia kēia ma ka ʻai ʻana i ka pī a me nā legumes ʻē aʻe i ka nui kūpono, a me ka hui pū ʻana me nā meaʻai protein ʻē aʻe - no ka laʻana, hele maikaʻi nā lentil melemele a ʻulaʻula paha me ka laiki basmati keʻokeʻo (ua kapa ʻia kēlā ʻano meaʻai ʻo khichari a kaulana loa ma India) .
3. Tofu a me nā huahana soy ʻē aʻe.
ʻIke ʻia ʻo Soy no kona hiki ke hoʻololi i ka ʻono ma muli o ke ʻano kuke a me nā mea hoʻonani i hoʻohui ʻia. No laila, nui nā huahana like ʻole i hana ʻia mai ka soybeans. ʻOiaʻiʻo, ʻo ka waiū soy ka piko o ka hau hau soy! Soy yogurt, soy ice cream, soy nuts and soy cheese, texture soy protein a me tempeh he mau mea ʻono maoli nō.
Eia kekahi, hoʻohui ʻia nā micronutrients koʻikoʻi i nā huahana soy - no ka laʻana, calcium, hao a i ʻole ka huaora B12. ʻO kahi ʻāpana tofu ka nui o ke kīʻaha he 20 kalama o ka protein, aʻo ke kīʻaha o ka waiū soy he 7 kalama o ka protein. Hiki ke hoʻohui ʻia ka tofu i nā mea kanu, spaghetti, soups, a me nā salakeke. He mea pono e noʻonoʻo i ka hoʻohana mau ʻana i ka waiū soy, ma muli o ke ʻano kikoʻī o nā mea trace, ʻoi aku ka maikaʻi o nā wahine ma mua o nā kāne.
4. Nati, nā hua, a me nā ʻai.
ʻO nā nati, ʻoi aku ka pīkī, cashews, ʻalemona a me ka walnuts, a me nā hua e like me ka sesame a me ka sunflower, he kumu nui ia o ka protein no nā vegans a me nā meaʻai meaʻai. Loaʻa iā lākou a pau ka nui o ka momona, no laila ʻaʻole pono ʻoe e hilinaʻi iā lākou, ke ʻole ʻoe e pāʻani i nā haʻuki, no laila e puhi ana i ka nui o nā calorie. He mea maikaʻi loa nā hua no ka ʻai wikiwiki a me ka hele ʻana!
ʻO ka hapa nui o nā keiki (a me nā poʻe mākua he nui) hauʻoli i ka pata nati, aia nā hua i loko o kā lākou ʻano maʻalahi maʻalahi, ka pata nati. Eia kekahi, inā ʻaʻole ʻeli pono ʻia nā hua i loko o kou ʻōpū, hiki iā ʻoe ke hoʻoinu iā lākou i ka pō. Inā māʻona ʻoe i ka pata pīnī, e ʻimi i ka pata nut cashew a i ʻole ka pata soya. Loaʻa i ʻelua punetēpuni o ka pata nut ma kahi o 8 grams o ka protein.
5. Seitan, vegan burgers a me ka ʻiʻo pani.
ʻO nā mea pani e like me ka vegan sausages a me ka soy "meat" he kiʻekiʻe loa i ka protein. Hoʻohana maʻamau kēia mau huahana i ka soy protein a i ʻole ka palaoa palaoa (wheat gluten), a i ʻole ka hui pū ʻana o nā mea ʻelua. ʻO ka pōmaikaʻi nui o kēia mau huahana ʻo ia ka hiki ke hoʻomehana ʻia a i ʻole ka palai (me ka grill!) E hoʻololi i kāu meaʻai me kahi mea ʻono. He mea maʻalahi loa ka hana ʻana a he kiʻekiʻe loa i ka protein, soy seitan homemade; i ka manawa like, 100 grams o ka seitan i loko o 21 grams o ka protein!
6. Tempe.
Hana ʻia ʻo Tempeh mai nā soybeans i hoʻomaʻamaʻa ʻia, hoʻomaʻamaʻa māmā ʻia i hoʻopalapala ʻia. Inā ʻaʻole maikaʻi kēlā iā ʻoe, mai noʻonoʻo - ʻo ka tempeh ka seitan hoʻokahi, ʻoi aku ka paʻakikī. ʻO 100 grams o ka tempeh - i hoʻohana ʻia no ka hana ʻana i hoʻokahi miliona mau kīʻaha ʻono like ʻole - loaʻa iā 18 grams o ka protein, ʻoi aku ia ma mua o 100 grams o ka tofu! ʻO ka maʻamau, koho ʻia ka tempeh i kumu no ka kuke ʻana i nā kīʻaha like ʻole e ka poʻe makemake ʻole i ka ʻono a me ke ʻano o ka tofu.
7. Nalu ka protein.
Inā ʻoe e ʻeleu i nā haʻuki, hiki iā ʻoe ke hoʻokomo i nā mea inu i hoʻopaʻa ʻia i ka protein i kāu ʻai, kahi mea ʻono maikaʻi. ʻAʻole pono ʻoe e hele ma ke ʻano nui a koho i nā mea inu whey a i ʻole soy protein, no ka mea hiki iā ʻoe ke loaʻa nā mea ʻē aʻe e like me nā protein kumu kanu, me ka hemp. ʻO kēlā me kēia hihia, ʻaʻole ʻo ka pauka protein ka huahana e skimp. nā mea hana inu, i ka nānā mua ʻana e hoʻohālikelike maikaʻi me ke kumu kūʻai haʻahaʻa, i kekahi manawa e hoʻohui i nā mea hoʻopiha piha iā lākou.
Pono e hoʻohui ʻia ʻoiai he waiwai koʻikoʻi ko ka protein i loko o nā mea inu haʻuki, ʻaʻole ia he meaʻai maoli, ʻaʻole ia e pani i nā meaʻai vegan maikaʻi a me nā meaʻai meaʻai. Pono e hoʻohana ʻia kēia mau lulu i ka wā e pono ai - inā ʻaʻohe protein i kāu ʻai, ʻoiai me ka hoʻohana ʻana i nā huahana i helu ʻia ma luna.