Uyazi indlela yokufefa itshizi ingenza phantse nasiphi na isidlo esinencasa sibengcono? Ewe, beka ecaleni, Parm, kukho inkosi entsha yencasa edolophini. Dibana negwele lezondlo (elibizwa ngokuba yi-nooch), igwele elithambileyo, elingasebenziyo elilunge kakhulu kuwe. Kodwa sithanda ukucinga ngayo njengothuli olutyheli lomlingo olunika incasa yetshizi, i-nutty kuyo nantoni na oyifefayo kuyo. Ipakishwe igcwele iprotheni kunye nevithamin B12, igwele lesondlo nalo alinabisi, i-vegan-friendly kwaye ihlala ayinagluten. Nantsi into ekufuneka uyazi malunga ne-vegan superfood-kunye nendlela yokupheka ngayo.
ENXULUMENEYO : Iiresiphi zeVegan ezingama-35 ezineProtein ephezulu ezanelisayo kwaye ziSekwe kwiSityalo ngokupheleleyo
IFOTO: LIZ ANDREW/STYLING: ERIN MCDOWELLYeyiphi eminye imithombo yeVegan Protein?
Cinga ukuba awukwazi ukufumana idosi yakho ecetyiswayo yemihla ngemihla yeprotheyini ngaphandle kokutya inkukhu? Cinga kwakhona. Ukongeza kwigwele lesondlo, nantsi imithombo esixhenxe yeprotheyini engenanyama yokuzama.1. Iilentile
Inxalenye yosapho lweembotyi, iilentile zineegram ezili-18 zeprotheyini kwikomityi nganye. Ngelixa zihlala zisetyenziselwa isuphu kunye nesityu, zikwalungile kwisaladi eshushu eshushu.
2. Ii-ertyisi
Sibathandela phantsi kwi-hummus, siyathanda ukukwazi kwabo ukuthatha incasa eninzi kwaye sihloniphe iigram zabo ezili-14 zeprotheyini kwikomityi nganye. Logama nje sinokutya iqela laba bafana bancinci, asisoze sibe nexhala malunga nokuhlangabezana neemfuno zethu zemihla ngemihla zeprotheyini.
3. Iquinoa
Ukuvalela kwiigram ezisibhozo zeprotheyini ngekomityi nganye ephekiweyo, olu khozo lunamandla lunokuba ngowona mthombo weprotheyini ongaguquguqukiyo. Yitye isidlo sakusasa endaweni ye-oatmeal, uyifake kwi-veggie burgers okanye uyibhake ibe yi-cookies enempilo.
4. Iimbotyi zezintso
Ukongeza ekunciphiseni i-cholesterol kunye nokuzinzisa iswekile yegazi, iimbotyi zezintso zingumthombo omkhulu weprotheyini ene-13 grams ngekomityi nganye. Zinentliziyo eyaneleyo yeesuphu kodwa azinamandla kakhulu kwiitya ezilula.
5. Iimbotyi eziMnyama
Ke, jonga, elinye ilungu losapho lweembotyi liza likhulu kwicandelo leprotheyini. Iindidi ezimnyama zineegram ezili-16 ngekomityi nganye, kunye ne-15 grams yefiber (leyo ingaphezulu kwe-50 yepesenti yexabiso elicetyiswayo lemihla ngemihla). Ngaphezulu koko, zihlala zikhonzwa kunye neeavokhado, esingasokuze sikhalaze ngazo.
6. ITempe
Yenziwe ngokudibanisa iimbotyi zesoya ezibilisiweyo, i-tempeh idla ngokuthengiswa ngendlela yekeyiki kwaye ingathathi hlangothi (ukuba i-nutty) incasa. Oko kuthetha ukuba inokuthatha iintlobo ezahlukeneyo zokunambitha ngokuxhomekeke kwindlela owunonga ngayo. Ikwanayo ne-16 grams yeprotheyini enomtsalane kwi-ounce ezintathu.
7. Tahini
I-Tahini sisithambiso kunye nesithako sokubhaka esenziwe ngembewu yesesame egcadiweyo negayiweyo. Ngokungaguquguquki okucekeceke kancinci kunebhotolo ye-peanut, yinto eyoyikisayo ebambeleyo kwabo bane-allergies yamandongomane. Kwakhona inexabiso elincomekayo leprotheyini kunye neegram ezisibhozo kwiipunipoli ezimbini.
Ingcambu EyosiweyoYintoni Igwele Lesondlo?
Igwele lesondlo luhlobo lwegwele (elifana negwele lombhaki okanye ibrewer’s yeast) elikhuliswe ngokukodwa ukuze lisetyenziswe njengemveliso yokutya. Iiseli zegwele zibulawa ngexesha lokuvelisa kwaye aziphili kwimveliso yokugqibela. Inencasa yetshizi, inamantongomane kunye nencasa emnandi. I-Vegan, ayinalo ubisi kwaye ihlala ingenayo i-gluten, igwele elinesondlo lincinci kumafutha kwaye ayinaswekile okanye isoyi.Kukho iindidi ezimbini zegwele lesondlo ekufuneka libe kwiradar yakho. Olokuqala uhlobo yigwele lesondlo eliqinisiweyo, eliqulethe iivithamini zokwenziwa kunye neeminerali ezongeziweyo ngexesha lokwenziwa kwemveliso ukwenzela ukomeleza umxholo wesondlo. Olwesibini uhlobo yigwele lesondlo elingenazo iivithamini okanye iiminerali ezongeziweyo, nje izondlo eziveliswa ngokwendalo njengoko igwele likhula. Eyangaphambili ixhaphake kakhulu ukuyithenga.
Yintoni iNgcaciso yeZondlo?
Amacephe amabini anikezela ngegwele elinesondlo:
- IiCalories: 40
- Amafutha: 0 grams
- Iiprotheni: 10 grams
- Isodium: 50 milligrams
- Iikhabhohayidrethi: 6 grams
- Ifayibha: 4 grams
- Iswekile: 0 grams
Ziziphi iiNzuzo kwiMpilo yeYeast yeSondlo?
1. YiProtheyini epheleleyo
Imithombo emininzi yeprotheni yezityalo ithathwa njengeeprotheni ezingaphelelanga. Ithetha ntoni le nto? Aziqulathanga zonke ii-amino acids ezilithoba ezibalulekileyo ezenziwa ziiproteni zezilwanyana. Igwele lesondlo, kwelinye icala, lelinye leenketho ezimbalwa ze-vegan ezifanelekile njengeprotheni epheleleyo.
2. NguMthombo olungileyo weFayibha
Ngeegram ezine ngokukhonza, imvubelo yezondlo ngumthombo oqinileyo wefayibha, leyo, ngaphezu kokukunceda uzive ugcwele, iphinde ikhuthaze impilo yokugaya-esaziyo ukuba iyona nto ibalulekileyo.
3. NguMthombo oMkhulu ongenaNyama weVithamin B12
I-B12 ibalulekile ekugcineni inkqubo yemithambo-luvo esempilweni kwaye ivelise iiseli zegazi ezibomvu ezaneleyo. Umcimbi kwabanye abantu abashiya iimveliso zezilwanyana kukuba eyona mithombo ilungileyo yale vithamini zizinto ezifana namaqanda, inyama, intlanzi kunye nobisi. Faka igwele lezondlo, elinokunceda abatya izityalo ukuba bafumane isabelo sabo esifanelekileyo. Olu phononongo luka-2000 ibandakanya i-49 vegans kwaye yafumanisa ukuba ukutya icephe elinye legwele lezondlo ezinqatyisiweyo mihla le libuyisele amanqanaba e-vitamin B12 kwabo basweleyo.
4. Iyakwazi ukugcina amaNqanaba eSwekile eGazi ekuHloleni
Njengokutya okune-glycemic ephantsi, igwele lezondlo linokukunceda ukuba ulawule amanqanaba eswekile yegazi, kwaye unciphise iminqweno kunye nokukhuthaza amanqanaba amandla kunye nokulala okuphumla.
5. Inokunceda umzimba wakho ukuba ulwe nezifo ezingapheliyo
Igwele lezondlo liqulethe i-antioxidants glutathione kunye ne-selenomethionine. Asiyi kuzama ukubiza ezo, kodwa siyazi ukuba zisilungele. Isifundo saseFinland wafumanisa ukuba ukutya ukutya okune-antioxidant-ecebileyo-imvubelo yezondlo, iziqhamo, imifuno kunye neengqolowa ezipheleleyo-kunokunceda ukunyusa amanqanaba e-antioxidant kunye nokukhusela izifo ezingapheliyo ezifana nesifo senhliziyo, ezinye iintlobo zomhlaza kunye ne-macular degeneration.
6. Inokukhuthaza impilo yeNwele, ulusu kunye nezikhonkwane
Kuba isityebi kwezo vitamin B, igwele lezondlo linokunceda ukugcina ulusu lwakho lukhazimla. Iqulethe iivithamini ezifana ne-biotin, eyaziwa ngokubanzi ukuxhasa iinwele ezinempilo, ulusu kunye nezikhonkwane, kunye ne-niacin, eyaziwayo ngokulwa ne-acne.
7. Inokuxhasa ukukhulelwa okunempilo
Abayibizi ngokuba yi-superfood for nothing. Phakathi kweevithamini ze-B ezikwafumaneka kwigwele lezondlo yi-thiamine, i-riboflavin, i-vitamin B6 kunye ne-folate, zonke eziyimfuneko ekugcineni i-cell metabolism, ukulawulwa kwemo kunye nokusebenza kwemithambo-luvo. Folate-ngokutsho UGqr. Izembe iwebhusayithi yezempilo yendalo esekelwe nguDkt Josh Axe, DC, DNM, CNS-ibaluleke kakhulu ekunciphiseni umngcipheko wokuzalwa komntwana kunye nokukhuthaza ukukhula komntwana kunye nophuhliso.
18 IIINDLELA EZENTSWANO EZIHLANGANISA IGWEBE LESONDLO
Iblogi yeVegan elula 1. Vegan Alfredo Pasta
Ikhrimu kwaye imnandi, kodwa ayinabisi ngokupheleleyo.
Ingcambu Eyosiweyo 2. I-Nacho Cheese Kale Chips
Zezi Nacho uhlobo oluqhelekileyo lwesnack. (Uxolo.)
Ndinike Ioveni 3. Eyona popcorn iGqirha iGqirha (Nooch Popcorn)
Awunakuze ubuyele kwiinkozo eziqhelekileyo eziveleyo kwakhona.
Ukutya Ekhaya 4. I-Vegan Shepherd's Pie
Isityu semifuno esitofotofo senziwe samnandi ngakumbi ukongezwa kwegwele elinesondlo.
Ukubaleka Kukutya Kwenyani 5. IVegan Peanut Butter Cups
I-Nooch ifanelekile ukunika izitya zakho ezimnandi ukukhaba okumnandi.
Ukuphila ngobudenge 6. IRisotto yeCauliflower
Bonke ubutyebi, thabatha nayiphi na ikhilimu, ubisi okanye ushizi.
Manda ekrwada 7. I-Popcorn yeBuffalo yeCauliflower eneziqholo
Icauliflower. Tahini. Igwele lezondlo. Iyathengiswa.
Oh Uyakhazimla 8. Eyona Saladi yeKale iShredded
Imfihlelo yesi sidlo esihlwabusayo sigubungela amaqabunga kwi-garlicky dressing kwaye iwafake ngeepecans ezigayiweyo kunye nemvubelo yesondlo.
Uthando kunye neeLemons 9. Vegan French Toast
Le brunch ithandwayo ifumana incasa yayo ye-eggy, uqikelele, nooch.
Umbhaki omncinci 10. Vegan Green Chili Mac kunye Cheese
Kholwa okanye hayi, le mbiza yobumnandi ilungile kwimizuzu engama-30.
Phila Yitya Funda 11. IRantshi eCreamy eRoasted Chickpeas
Ezi ziza guqula ukutya kwakho.
Ukutya kweRainbow 12. I-Silverbeet Ricotta kunye ne-Pumpkin Quiche
Phantse intle kakhulu ukuba ingatyiwa.
Umbhaki omncinci13. Iitapile zeVegan Scalloped
Isitya esifanelekileyo sokuzisa kwi-Thanksgiving okanye isidlo seKrisimesi.
UJessica eKitchen14. I-Butternut Squash Mac kunye ne-Cheese
Njengomnandi njengokuthanda kwakho ebuntwaneni, usempilweni nje.
IVegan elula15. I-Scramble ye-Tofu elula
Ngenxa yokuba isidlo sakusasa sesona sidlo sibalulekileyo sosuku, siqalise ngokusempilweni kunye nesi kramyela se-tofu esibandakanya imvubelo yesondlo kwincasa eyongezelelweyo yetshizi kunye nobumnandi.
Yona's Imvula Umgubo16. IiNuggets zeNkukhu zasimahla ezineGluten ezinePlantain Chips
Ukukhawuleza, imizuzu engama-30, i-snack enempilo kakhulu yabantwana.
Oh Imifuno yam17. I-Vegan Cheese
Kwezo ndibano zebhola ekhatywayo zangeCawa.
IDish echaziweyo18. Iibhola zeSoseji ezingenaGluten
Ezi bhola zesoseji zimnandi-ezikwanayo i-thyme, ighee kunye ne-Dijon mustard-zingenza i-hors d'oeuvre emanzisa umlomo.
ENXULUMENEYO : Yintoni Seitan? Nantsi into omele uyazi malunga neProtein eSekwe kwisityalo esidumileyo
