Ua ʻike paha ʻoe e pili ana i nā meaʻai kaulana i kumu o ka protein. Eia nō naʻe, aia kekahi mau mea i ʻike ʻole ʻia ʻaʻole e hoʻololi wale a hoʻonui i kāu meaʻai, akā hoʻopiha pū i kou kino me ka protein. E hoʻopaʻa ʻia ma o nā huahana "ʻike liʻiliʻi" ke manaʻo nei mākou i nā mea ʻaʻole ka meaʻai kuʻuna o ko mākou mau hoa vegan.
No laila, hoʻi i ka hummus. Ua noho lōʻihi ia i kahi hanohano ma nā puka makani hale kūʻai, akā ʻaʻole naʻe ma kā mākou papaʻaina. Hoʻomākaukau ʻia ka hummus mai ka moa i hoʻolapalapa ʻia me ka hoʻohui ʻana i ka aila, ʻo ka ʻaila ʻoliva pinepine. ʻO ka nani o kēia kīʻaha hiki iā ia ke hoʻokō piha i kāu mau manaʻo. Loaʻa nā ʻono like ʻole ma ka hoʻohui ʻana i ka pepa, nā mea ʻala, ka koko a me nā mea hoʻohui meaʻai. Ma waho aʻe o ka protein, hoʻopiha ka hummus iā mākou me ka hao, nā momona unsaturated, a me ka fiber. Pono ka Hummus no ka poʻe i loaʻa i ka maʻi celiac (ka maʻi digestion, i hele pū ʻia me kahi pilina pathological o ka mucous membrane o ka ʻōpū liʻiliʻi a me ka protein gluten). ʻO ka protein i ka hummus - 2% o ka nui o ke kaumaha.
He 28% ka nui o ka protein i ka pīkī. ʻO kēia ka huahana punahele a Jack Nicholson, nona ke olakino "kāne". Pono e haʻi ʻokoʻa e pili ana i nā pīni: pono e koho pono ʻia. Pono ʻoe e kūʻai i nā huahana i hōʻoia ʻia. A i ʻole, pilikia ʻoe i ka loaʻa ʻana ʻaʻole o nā nati ʻono wale nō, akā i nā carcinogens weliweli loa! Ke mālama ʻia nā pīkī i loko o kahi lumi me ka haʻahaʻa kiʻekiʻe, ua uhi ʻia lākou me ka haʻiki e hoʻokuʻu i kahi mea make. ʻAʻole pono e ʻai ʻia.
ʻO nā avocados kekahi kumu o ka protein. He nui nā mea pono ʻē aʻe, akā i kēia manawa makemake mākou i nā protein, ʻeā? ʻO ka pōmaikaʻi o ka avocado, ʻoi aku ka ʻono o nā kīʻaha anu. ʻOiaʻiʻo, aia wale nō ka 2% protein. Akā, emi iki kēia ma mua o ka waiū. E hoʻohui i ka fiber olakino i kēia, a e hoʻomaopopo ʻoe i ke koʻikoʻi o kēia huahana ma kāu papaʻaina.
Nui ka niu i nā momona saturated, no laila ʻaʻole mākou e ʻōlelo aku no ka pohō kaumaha. Eia naʻe, loaʻa i kēia hua kiʻekiʻe-calorie a ʻono ka 26% protein!
Beet. Inā ʻaʻole he mea kanu exotic ka beetroot no mākou, a laila ʻaʻole ia he manaʻo e mahalo mākou. ʻO ka ʻike no ka poʻe ʻai ʻiʻo: ʻekolu a ʻehā mau beets liʻiliʻi i loaʻa ka nui o ka protein e like me ka ʻiʻo moa. No ka ʻono, i hoʻomoʻa ʻia i loko o kahi paila pālua, loaʻa iā ia kahi ʻoluʻolu, momona momona, ʻoiai e mālama ana i nā waiwai pono āpau.
Ua kaulana ʻo Tempeh ma Asia Hema a ua hana ʻia mai ka soybeans. Ua ʻōlelo ʻia ka ʻono. He ʻokoʻa ia mai ka tofu kaulana i loko o ka nui o ka protein: hoʻokahi kīʻaha (ke kīʻaha) aia ma kahi o ʻumikūmāiwa mau grams. Hoʻomaʻamaʻa ʻia ka Tempeh ma mua o ka hoʻohana ʻana a hoʻohui ʻia i nā kīʻaha wela.
Hana ʻia ʻo Seitan mai ka gluten, kahi protein palaoa. Aia he 25 grams o ka protein no 20 grams o ka huahana. ʻO ke kūpaʻa a me ka ʻono o ka seitan ka lāʻau lapaʻau maikaʻi loa no ka poʻe i hoʻohui ʻia i ka ʻiʻo e hoʻomaka nei e hana i kā lākou hana mua ma ke ala o ka vegetarianism. Loaʻa iā ia ka nui o ka paʻakai, no laila hiki iā ʻoe ke hoʻopau i nā meaʻai i loaʻa ma kahi o 16% o kāu ʻai sodium mai kāu ʻai. Inā e kaupalena ʻoe i kāu ʻai paʻakai e like me ka hiki, a laila no ke kaulike electrolyte maʻamau a me ka hoʻopiha hou ʻana o ke kino me ka protein, e ʻai i ka hapaha o ka lawelawe a loaʻa iā ʻoe ka nui o ka XNUMX grams o ka protein!
ʻO ka makemake e hoʻokaʻawale i kāu meaʻai he mea maopopo loa, akā mai poina e pili ana i kēlā mau huahana i loaʻa iā mākou i kēlā me kēia lā. Eia kekahi laʻana, nā hua flax. ʻElua wale nō punetēpē i loaʻa i ʻeono grams o ka protein, me ka nui o ka Omega-3 a me nā mea waiwai ʻē aʻe, fiber. Hiki ke ʻai ʻia nā hua me nā cereals, hoʻohui ʻia i nā pastries.
E hoʻomanaʻo he pono kou olakino e aʻo i nā pono o kou kino no nā proteins, minerals, micro-, macroelements, a lilo ia i kī i kou ola maikaʻi!