Yog tias koj txhawj xeeb txog kev tau txais cov protein txaus los ntawm kev hloov mus rau cov neeg tsis noj nqaij noj, cov hauv qab no tuaj yeem ua rau koj xav tsis thoob. Qhov tseeb yog ob qho tib si uas cov neeg noj nqaij feem ntau tau txais cov protein ntau dhau, thiab cov neeg tsis noj nqaij tuaj yeem yooj yim tau ntau dua cov protein ntau txaus los ntawm kev noj zaub mov noj.
Ntau tus tseem ntseeg tias cov protein tsuas yog muaj nyob rau hauv daim ntawv ntawm cov nqaij thiab lwm yam tsiaj cov khoom, thiab peb txhua tus yuav poob tuag yam tsis muaj tsiaj protein! Tshwj tsis yog tias koj yog ib tus poj niam cev xeeb tub lossis tus kws tsim lub cev, koj yuav tau txais ntau tshaj cov protein ntau yam tsis tau siv zog ntau.
Nov yog qhov zoo tshaj plaws ntawm cov protein rau cov neeg tsis noj nqaij:
ib. Quinoa thiab lwm yam nplej
Cov nplej tag nrho yog qhov zoo ntawm cov protein, tab sis tus huab tais ntawm tag nrho cov nplej hauv qhov no yog quinoa. Tsis zoo li ntau cov neeg tsis noj nqaij cov protein, quinoa muaj tag nrho cov amino acids tseem ceeb, ua rau txhua lub sijhawm "ua tiav cov protein" cov ntaub ntawv. Tsuas yog ib khob ntawm quinoa siav muaj 18 grams protein thiab cuaj grams fiber ntau. Lwm cov nplej tag nrho, suav nrog cov qhob cij tag nrho, nplej xim av, barley, kuj yog cov zaub mov noj qab haus huv uas muab cov protein rau cov neeg tsis noj nqaij thiab vegan noj.
2. Taum, lentils thiab lwm yam legumes
Tag nrho cov legumes - taum, lentils, peas, thiab lwm yam - yog qhov zoo tshaj plaws ntawm cov protein rau cov neeg tsis noj nqaij thiab vegans ib yam nkaus, yog li muaj ntau yam xaiv los ntawm thiab koj tuaj yeem lo nrog ib qho taum uas koj nyiam tshaj plaws! Taum dub, taum raum, Indian dhal, taum kua zaub, soy…
Soy kuj yog ib qho legume, tab sis txij li cov kua txiv hmab txiv ntoo thiab nws cov derivatives tau dhau los ua qhov nrov ntawm cov protein rau cov neeg tsis noj nqaij, nws tsim nyog sib tham nyob rau hauv kab lus tom ntej.
Cov ntsiab lus protein nyob rau hauv ib khob ntawm cov kaus poom taum yog hais txog 13,4 grams. Vim li cas koj yuav tsum noj nws? Taum yog ib qho ntawm cov khoom noj muaj protein ntau tshaj plaws rau cov neeg tsis noj nqaij. Koj tuaj yeem pom taum ntawm lub khw muag khoom noj lossis ntawm cov ntawv qhia zaub mov yuav luag txhua lub tsev noj mov.
3. Tofu thiab lwm yam khoom soy
Soy tuaj yeem muab piv rau chameleon, koj yuav tsis dhuav nrog nws! Tej zaum koj yuav tau sim suav nrog tofu thiab kua mis hauv koj cov zaub mov ua ntej, tab sis ua li cas txog cov kua mis nyeem qaub, kua mis nyeem qaub, kua txiv hmab txiv ntoo, thiab kua cheese? Tempeh kuj yog cov khoom noj muaj protein ntau. Raws li ib qho ntxiv lawm, ntau hom taum pauv thiab kua mis muaj zog nrog lwm cov as-ham uas cov neeg tsis noj nqaij thiab vegans xav tau, xws li calcium, hlau, thiab vitamin B12. Noj kua mis nyeem qaub ib leeg yog txaus kom tau cov protein uas koj xav tau.
Cov ntsiab lus ntawm cov protein: Ib nrab khob ntawm taum paj muaj 10 grams, thiab ib khob ntawm cov kua mis muaj 7 grams protein.
Yog vim li cas koj yuav tsum noj soy: Koj muaj peev xwm ntxiv tau ib co tofu rau txhua yam zaub mov koj ua noj, nrog rau stews, sauces, soups, thiab zaub xam lav.
plaub. Txiv ntseej, noob thiab txiv ntseej butter
Tag nrho cov txiv ntoo, suav nrog txiv laum huab xeeb, cashews, almonds, thiab walnuts, muaj cov protein, zoo li cov noob xws li noob hnav thiab noob paj noob hlis. Vim tias feem ntau cov txiv ntoo thiab cov noob paub tias muaj roj ntau, koj tsis xav ua rau lawv koj qhov tseem ceeb ntawm cov protein. Tab sis lawv zoo li khoom noj txom ncauj, piv txwv li, tom qab kev ua haujlwm lossis noj mov tsis tau npaj. Peanut butter tseem qab heev, thiab cov menyuam yaus nyiam txiv laum huab xeeb, tau kawg. Sim cov roj txiv laum huab xeeb los yog cashew butter rau kev hloov yog tias koj mob ntawm txiv laum huab xeeb.
Protein ntsiab lus: Ob dia txiv laum huab xeeb butter muaj txog 8 grams protein.
Vim li cas koj yuav tsum noj nws: Nws yooj yim! Txhua qhov chaw, txhua lub sijhawm, koj tuaj yeem noj khoom txom ncauj ntawm ib txhais tes ntawm cov txiv ntoo kom tau txais cov protein.
5. Seitan, veggie burgers thiab nqaij hloov
Nyeem daim ntawv lo ntawm koj lub khw muag khoom noj cov nqaij hloov pauv thiab veggie burgers thiab koj yuav pom tias lawv muaj protein ntau heev! Feem ntau cov nqaij hloov pauv hauv kev ua lag luam yog tsim los ntawm cov kua protein, cov nplej protein, lossis ob qho tib si. Koj tuaj yeem ua kom sov li ob peb grilled veggie burgers thiab tau txais koj cov protein ntau txhua hnub. Homemade seitan muaj npe nrov rau nws cov ntsiab lus muaj protein ntau thiab.
Cov ntsiab lus ntawm cov protein: Ib veggie patty muaj txog 10 grams protein, thiab 100 grams ntawm ..