Nzira Yokuwana Sei Mapuroteni Anokwana pane Vegetarian kana Vegan Diet

Kana uri kunetseka nezvekuwana mapuroteni akakwana pane zvekudya zvezvirimwa kana vegan , iwe unogona kunge uri kushamisika. Ichokwadi ndechokuti, vazhinji veAmerica vanowana mapuroteni akawanda muzvokudya zvavo, uye zvinomera zvezvirimwa uye kunyange vegans zvinogona nyore nyore kuwana mapuroteni akawanda zvakakwana mukudya kwavo zvakare. Vanhu vazhinji vachiri kutenda kuti mapuroteni anowanikwa chete kubva kune nyama uye mhuka, asi kunze kwekuti iwe uri pamuviri kana muOlympic muiti wehupi, iwe ungangodaro unowana mapuroteni akawanda zvakakwana pasina kunyange kuedza. Hezvino ndiyo yakanakisisa inowanikwa yeprotheni yezvirimwa.

Mamwe mapuroteni Mitsva yevarimi uye Vegans

• High-Protein Vegetarian Recipe Mazano
• Vegan High-Protein Soup uye Chili Recipes

• 01 ye 08

  Nyemba, Lentils uye Miti

  Zese maharage, lenti, uye mapepa ndiyo yakanaka kwazvo yemidziyo uye vegan inowanikwa puroteni, saka idya chero chaunoda iwe! Nyuchi dzakasviba, maharo eminyo, Indian dhal , vegetarian chili , split pea soup uye chickpea hummus - sarudza imwe uye tarisa mapurotini gramu kuwedzera.
  Kuenzanurwa: High Protein Italian Chibage Chine Nyuchi uye Rice
  Mapuroteni anogadzirisa : Anofanidza zvishoma, asi somuenzaniso, imwe kapu yemakwenzi emakemikari anokonzerwa nemakemikari ane anenge 13.4 gramu eprotini.
  Chikonzero nei uchifanira kuidya: Mbeu ndeimwe yemaprotini-yakawanda yezvokudya zvezvirimwa uye inobatsira kana iwe uri mubhajheji. Iwe unogona kuwana mahairi muzvitoro kana pamenyu pane chero kupi zvese unogona kuva.

• 02 of 08

  Tofu uye Zvimwe Soy Products

  Soy yakadaro shamele chameleon kuti hauzombofi wakaneta! Iwe unogona kunge wakaedza tofu uye mukaka we soy pamberi, asi zvakadini nedamamu , soy ice cream , yogy yogurt, soy nuts kana soy cheese ? Uyezve, TVP uye tempeh zvinowanzozivikanwa nezveprotein-rich rich soy foods. Sezvo bhonasi yakawedzerwa, mikana yakawanda ye tofu uye mukaka we soy yakasimbiswa nemamwe mishonga inodyarwa nevarimi uye vegans , zvakadai se calcium, iron, uye vitamini B12. (Hungu, takangokupa mvumo yekudya soy ice cream kuti uwane protein yako.) Usada tofu? Usanetseka, haufaniri kudya tofu kuti uve zvinomera !
  Mapurotini anogadzirisa: Hafu yekafu yeti tofu ine 10 gramu, uye mukaka we soy una 7 gramu eprotheni pamukombe.
  Chikonzero nei uchifanira kuidya: Unogona kuwedzera zvishoma zvekutifu kune chero chaunenge uchibika, kusanganisira tofu-fries , pasta sauces, soups, uye salads.

• 03 of 08

  Quinoa uye Zvimwe Zviyo Zvose

  Izvo zviyo zvose zvinokonzera mapuroteni, asi madzimai ezviyo zvakakwana pazvinouya purotini yehutano ndeye quinoa kana, kana uchikwanisa kuwana, kaniwa . Imwe kapu imwe yequinoa yakagadzirwa ine 18 gramu eprotini, pamwe nemapfumbamwe magiramu e fiber. Zvimwe zviyo zvose, kusanganisira zviyo zvechingwa zvakakwana, ruzi rutsvuku, bhariro zvose zvine utano hweprotini-hwakakosha kune vadyari uye vegans pamwe chete.
  Yakarongwa: Quinoa tabbouleh saladi
  Mapuroteni anogadzirwa : Rimwe kapu yequinoa inogadzirwa inopa anenge 18 gramu eprotini. Onawo: Qu inoa nutritional content
  Chikonzero nei uchifanira kuchidya: Mbeu yose inobatanidzwa! Tenga muhombe uye iwe unogona kuisa mbeu yose ye $ 1.50 pound.

• 04 of 08

  Nuts, Mbeu neNotters Butters

  Nutswe, kusanganisira mapeanuts, cashews, almonds uye walnuts zvose zvine mapuroteni, sezvinoita mbeu dzakadai sesame mbeu uye mbeu yezuva. Nemhaka yokuti zhinji nutswa nembeu zvakakwirira mumafuta, haufaniri kuita kuti iwe inyanya yako puroteni. Asi ivo vakakurumbira sevashandi vekupedzisira kana kuti dzimwe nguva. Nut butter inonaka uyewo, uye vana vakawanda, zvechokwadi, vanoda peanut butter. Edza soy nut nut kana mukaka wetikiti mucheka zvakasiyana-siyana kana iwe uchinge uchinetseka wepanut butter.
  Mapurotini anogadzirisa: Mafuraji maviri epeanut butter ane anenge 8 gramu eprotheni.
  Chikonzero nei uchifanira kuchidya: Kunaka! Dzokera mumusika uye utore mabiko emiti kuti uwane puroteni yekuwedzera. Uye zvechokwadi, vana vanoda peanut butter zvakare.

• 05 of 08

  Seitan, Veggie Burgers uye Meat Masiteti

  Verenga mazita ekutsvaga nyama yako yakachengetedza zvigadzirwa uye veggie burgers uye iwe uchaona kuti yakanyanya muprotini! Nzvimbo zhinji dzekutengeserana nyama dzinoitwa kubva kune soy protein, gorosi proteine ​​(gorosi gluten) kana kusanganiswa kwemaviri. Saka kukanda mabggers mashomanana veggie pane grill kana mu microwave, uye tarisai maitiro ezuva rimwe nerimwe eprotini gramu. Seitan yakanyanya kwazvo muprotheni zvakare.
  Kuenzaniswa: Easy vegan black bean burger
  Mapurotini anogadzirisa: Rimwe veggie patty rine 10 gramu emuprotini, uye 100 gramu ye seitan inopa 21 magamu emapuroteni.
  Chikonzero nei iwe uchifanira kuchidya: Seitan uye kunyaidza nyama zvakakosha nokuda kwebhanbees kana chero nguva iwe unongoda chimwe chinhu chinonamatira uye chizadza.

• 06 of 08

  Tempeh

  Tempeh inogadzirwa kubva kuhoyo yakabikwa uye ine zvishoma zvishoma uye yakagadzirwa kuva mukama, asi musarega izvo zvichikusimbisai. Iko chaizvoizvo yakafanana neveggie veggie yakasimba, uye, kufanana ne tofu uye seitan , inenge yakakwirira mumapuroteni uye inokwanisa kugadzirirwa nenzira dzakawanda, kuita kuti kana yakakwana kune vekudya, vegans, kana vanhu vese vanoda kuderedza nyama kushandiswa pavanotsvaga mamwe mapuroteni emvura.
  Kuenzaniswa: Bharbeki yakagadzirwa tempeh yakabikwa
  Mapurotini anogadziriswa : Anofanirwa nehuni, asi sehutungamiri, imwe kushanda ye tempeh (100 gramu) inopa anenge 18 magamu emapurotini (iyo inowedzera mapuroteni per gramu kupfuura tofu!)
  Chikonzero nei uchifanira kuidya: Tempeh inzvimbo yakakura yevanhu vasingadi tofu.

• 07 of 08

  Protein Powder Supplements

  Saka zvakadini kana iwe uri muumbi weumiti yeOlympic kana uri kuedza kuwana imwe tsvina yakakomba? Muchiitiko ichi, mapuroteni ako anodikanwa achave akakwirira kudarika wekudyara yemidziyo uye iwe ungave uchitarisa kuwedzera nemaprotheni powders kana mapuroteni shakes. Kana iwe uchienda puroteni inogunzira nzira, iva nechokwadi chekuverenga mabhii uye tarisa kune zvidhairi zvinokwana mu whey uye soy protein powders. Zvakanakisisa kuburitsa uye kuisa muhupfu hwakanaka hwehupfuu - heino mazita mashomanana anozivikanwa vegan protein powders .
  Kuratidzwa: Strawberry nyehonye uye proteti ye yogurt shake
  Mapuroteni anogadziriswa : Anoenzaniswa nechirwere, saka verenga mavara.
  Chikonzero nei iwe uchifanira kuchidya: Ichokwadi hachisi kudiwa kunze kwekuti une mapuroteni chaiwo anoda, sezvo zvikafu zvezvokudya zvinowanzova zvakanakisisa.

• 08 we 08

  High Protein Recipe Ideas

  Saka, ikozvino iwe unoziva chekudya kuti uone kuti unowana mapuroteni akawanda. Kana iwe uchida mamwe mapeji mazano achishandisa izvo zvakakwirira-mapuroteni ezvekudya zvezvokudya , tarisa muto wedu wezvinyorwa uye vegan mapeji. Iwe unogona kuve nechokwadi chokuti rimwe nerimwe rezvipfeko rinenge 12 gramu eprotini pamusangano.
  Kuenzaniswa: Vegan high-protein tempeh breakfast hash