Ntau tus neeg tsis noj nqaij muaj kev txhawj xeeb txog qhov teeb meem ntawm kev noj cov protein txaus. Thiab qhov tseeb yog, koj tsis xav noj txiv ntoo hauv lub thoob, thiab tsis yog txhua lub plab tuaj yeem kov nws! Tab sis qhov tseeb, qhov teeb meem no daws tau yooj yim yog tias koj muaj ntaub ntawv.
Jolinda Hackett, tus sau xov xwm tseem ceeb ntawm lub vev xaib About.com nrog 20 xyoo ntawm cov neeg tsis noj nqaij thiab 11 xyoo ntawm veganism, tus sau 6 phau ntawv ntawm vegetarianism thiab veganism, tsis ntev los no tau sau tseg nws cov kev paub txog protein thiab qhia nws cov neeg nyeem yuav ua li cas kom tau txais cov protein txaus ntawm cov neeg tsis noj nqaij. kev noj haus. kev noj haus. Nws tau ua ib hom kev ntaus parade ntawm xya cov khoom, kev siv uas yuav txaus siab rau cov protein tshaib plab ntawm koj lub cev.
1. Quinoa thiab lwm yam nplej tag nrho.
Tag nrho cov nplej yog qhov zoo tshaj plaws ntawm cov protein rau vegans thiab neeg tsis noj nqaij. Tab sis yog tias peb tham txog kev noj cov protein, ces quinoa yuav tsum raug lees paub tias yog "tus poj huab tais" tsis muaj teeb meem ntawm cereals. Nws yog quinoa uas muab lub cev ua tiav cov protein uas muaj txiaj ntsig zoo. (Cov proteins tsis tiav - cov uas muaj cov amino acids tsis txaus, lawv nyuaj rau zom - yog vim li cas koj yuav tsum tsis txhob hnyav hnyav, piv txwv li, ntawm peas thiab taum nplua nuj nyob hauv cov protein). Quinoa yog ib qho yooj yim rau zom thiab muaj bioavailability ntau dua li cov cereals (cov neeg sib tw ze tshaj plaws yog soy thiab lentils). Tsuas yog ib khob ntawm quinoa muaj 18 grams protein (ntxiv rau 9 grams fiber ntau). Tsis phem rau cov zaub mov cog, pom zoo? Lwm qhov chaw zoo ntawm cov nroj tsuag muaj protein ntau yog qhob cij nplej, nplej xim av, thiab barley.
2. Taum, lentils thiab lwm yam legumes.
Tag nrho cov legumes, suav nrog peas, yog qhov chaw nplua nuj ntawm cov nroj tsuag muaj protein ntau. Taum dub, taum raum, Indian dal (ib hom lentil), thiab cov peas sib cais yog txhua qhov zoo ntawm cov zaub mov noj qab haus huv. Ib lub kaus poom taum muaj ntau dua 13g ntawm cov protein!
Tab sis ceev faj - cov enzymes Stachyose pom nyob rau hauv legumes tuaj yeem ua rau tsam plab thiab roj. Qhov no tuaj yeem zam tau los ntawm kev noj peas thiab lwm yam legumes hauv qhov tsim nyog, thiab ua ke nrog lwm cov khoom noj protein - piv txwv li, daj lossis liab lentils mus zoo nrog cov nplej dawb basmati (xws li cov zaub mov noj hu ua khichari thiab nrov heev hauv Is Nrias teb) .
3. Tofu thiab lwm yam khoom soy.
Soy paub txog nws lub peev xwm zoo tshaj plaws los hloov qhov tsw nyob ntawm txoj kev ua noj thiab seasonings ntxiv. Yog li ntawd, ntau yam khoom sib txawv yog tsim los ntawm cov taum pauv. Tseeb tiag, kua mis nyuj yog qhov kawg ntawm cov kua mis nyuj khov! Soy yogurt, kua mis nyeem qaub, kua txiv hmab txiv ntoo thiab kua cheese, textured soy protein thiab tempeh yog tag nrho cov delicacies tiag tiag.
Tsis tas li ntawd, cov micronutrients tseem ceeb yog qee zaum tshwj xeeb ntxiv rau cov kua txiv hmab txiv ntoo - piv txwv li, calcium, hlau lossis vitamin B12. Ib qho me me ntawm cov taum paj muaj 20 grams ntawm cov protein, thaum lub khob ntawm cov kua mis muaj 7 grams protein. Tofu tuaj yeem ntxiv rau do-fry zaub, spaghetti, kua zaub, thiab zaub xam lav. Nws yog ib qho tsim nyog xav tias kev noj cov kua mis tsis tu ncua, vim muaj cov ntsiab lus tshwj xeeb ntawm cov kab mob, muaj txiaj ntsig zoo rau cov poj niam ntau dua li cov txiv neej.
4. Ceev, noob, thiab txiv ntseej butters.
Txiv laum huab xeeb, tshwj xeeb tshaj yog txiv laum huab xeeb, cashews, almonds thiab walnuts, nrog rau cov noob xws li noob hnav thiab paj noob hlis, yog qhov tseem ceeb ntawm cov protein rau vegans thiab cov neeg tsis noj nqaij. Tag nrho cov ntawm lawv muaj ib tug loj npaum li cas ntawm cov rog, yog li koj yuav tsum tsis txhob lean rau lawv, tshwj tsis yog tias koj ua si kis las, yog li hlawv ntau calorie ntau ntau. Cov txiv ntseej yog qhov zoo rau cov khoom noj txom ncauj sai sai!
Cov menyuam yaus feem ntau (thiab ntau tus neeg laus) nyiam cov txiv ntoo butter, uas muaj cov txiv ntoo hauv lawv daim ntawv yooj yim digestible, txiv ntseej butter. Tsis tas li ntawd, yog tias cov txiv ntoo tsis zom zoo hauv koj lub plab, koj tuaj yeem tsau lawv ib hmos. Yog tias koj noj cov txiv laum huab xeeb, nrhiav cov txiv laum huab xeeb butter lossis kua txiv hmab txiv ntoo. Ob tablespoons txiv ntseej butter muaj txog 8 grams protein.
5. Seitan, vegan burgers thiab nqaij hloov.
Cov nqaij hloov pauv xws li vegan sausages thiab soy "nqaij" yog cov protein ntau. Cov khoom no feem ntau siv cov kua protein los yog hom qoob mog (nplej gluten), los yog ua ke ntawm ob. Qhov txiaj ntsig tseem ceeb ntawm cov khoom no yog tias lawv tuaj yeem ua kom sov lossis txawm kib (nrog rau ntawm cov hniav nyiaj hniav kub!) Ua kom koj cov zaub mov muaj ntau yam qab. Zoo nkauj yooj yim ua thiab muaj protein ntau, cov kua txiv hmab txiv ntoo hauv tsev; Nyob rau tib lub sijhawm, 100 grams seitan muaj ntau npaum li 21 grams protein!
6. Temp.
Tempeh yog tsim los ntawm kev ua tiav, maj mam fermented soybeans uas yog flattened rau hauv flatbread. Yog hais tias tsis suab appetizing txaus rau koj, tsis txhob xav - tempeh yog tiag tiag tib seitan, tsuas yog me ntsis ntau ntom. 100 grams ntawm tempeh - uas yog siv los ua ib lab txawv cov tais diav - muaj 18 grams protein, uas yog ntau tshaj 100 grams ntawm taum mog! Feem ntau, tempeh raug xaiv los ua lub hauv paus rau kev ua noj ntau yam tais diav los ntawm cov neeg uas tsis nyiam saj thiab kev ntxhib los mos ntawm taum paj.
7. Protein shakes.
Yog tias koj ua haujlwm hauv kev ua kis las, koj tuaj yeem suav nrog tshwj xeeb protein-fortified dej haus hauv koj cov khoom noj, uas feem ntau saj zoo. Koj tsis tas yuav mus rau qhov tseem ceeb thiab xaiv cov dej qab zib los yog kua protein ntau, raws li koj tuaj yeem nrhiav lwm txoj hauv kev xws li cov khoom noj uas muaj protein ntau, suav nrog hemp. Txawm li cas los xij, cov hmoov protein tsis yog cov khoom lag luam uas yuav tsum tau ua. cov neeg tsim khoom ntawm cov dej qab zib, uas thaum xub thawj siab ib muag piv nyiam nrog tus nqi qis, qee zaum ntxiv cov khoom pheej yig rau lawv.
Nws tsim nyog ntxiv tias thaum cov protein hauv cov dej haus ua si muaj txiaj ntsig zoo, nws tsis yog cov khoom noj tiag tiag, thiab nws tsis hloov cov zaub mov noj qab haus huv thiab neeg tsis noj nqaij. Cov shakes no yuav tsum tau siv thaum tsim nyog - yog tias koj cov khoom noj, txawm tias siv cov khoom teev saum toj no, tseem tsis muaj protein ntau.