Vegan mhasuru yekuvaka: 12x yemiriwo mapuroteni masosi iwe ausingade kupotsa

Veganism kudya uko pasina zvigadzirwa zvemhuka zvinodyiwa, senge nyama, hove, mazai, zvigadzirwa zvemukaka uye zvigadzirwa zvemukaka. Zvigadzirwa zvine zvinhu zvemhuka zvakaita sebhata, chizi, makushe uye makushe zvinonzwika zvinodzivirirwa. Muchinyorwa chino tinokurukura veganism uye mhasuru kuvaka uye kupa matipi ezvekutarisisa.

Unogona kuvaka tsandanyama sevegan?

Sevegan, haufanirwe kunetseka nezvekusawana mapuroteni akakwana ekuvaka tsandanyama. Kune akawanda ezvirimwa-akavakirwa mapuroteni masosi aunogona kuwedzera pakudya kwako kuti uve nechokwadi chekuti unowana zvinovaka muviri zvakakwana. Nekubatanidzwa kwakaringana kwemapuroteni akavakirwa pazvirimwa, makabhohaidhiretsi nemafuta unogona kutsigira kuvaka mhasuru yako uye kuzadzisa zvinangwa zvako zvekusimba.

Vegetable protein yemangwanani

Tanga zuva rako nekudya kwemangwanani-kwakawanda-mapuroteni kuti upe tsandanyama dzako kutanga kwakanaka. Oatmeal isarudzo huru nekuti haina kungoita mapuroteni chete, asiwo inononoka-kugaya macarbohydrates anokupa simba. Iwe unogona kupfumisa oatmeal yako nechirimwa-based protein poda yekuwedzera zvinovaka muviri. Imwe sarudzo ndeye smoothie ine mapuroteni emiriwo, zvakadai sekusanganiswa kwezvibereko, mukaka wemiti-based uye scoop yeprotein powder.

Tarisa maresiphi aya

Kana iwe uchitsvaga kurudziro, kune akawanda ekubika anowanikwa kuti iwe uedze. Semuyenzaniso, Stephan Vogel akagadzira akati wandei anonaka emiti-based mabikirwo akanakira kuvaka tsandanyama. Ndakaedzawo maresiphi akati wandei ini uye zviitiko zvangu zvakanaka chaizvo. Zvinogoneka chaizvo kuvaka tsandanyama pane chirimwa-based diet.

Saka, kana iwe uchinetseka kana iwe uchigona kuvaka mhasuru sevegan, mhinduro inonzwika hongu. Neruzivo rwakakwana uye sarudzo unogona kuwana mapuroteni akakwana uye kutsigira mhasuru yako kuvaka. Edza zvakasiyana-siyana-based-protein sources uye ona kuti ndeapi anoshanda zvakanyanya kumuviri wako.

Sei mapuroteni akakosha pakuvaka tsandanyama?

Kana iwe wakanyanyisa nezvekuvaka tsandanyama, unogona kunge unoziva kuti protein yakakosha pakuvaka nekugadzirisa tsandanyama dzako. Asi nei mapuroteni achikosha zvakadaro? Eya, mapuroteni ndiwo, sokunge zvakadaro, zvivakwa zvetsandanyama dzako. Iwo anosanganisira amino acids, ayo muviri wako unoda kugadzira masero matsva emhasuru uye kugadzirisa akakuvadzwa tsandanyama maseru. Muchidimbu, pasina mapuroteni akakwana zvakaoma kuvaka tsandanyama.

Mapuroteni uye veganism: mutambo wakakwana

Sevegan, unogona kufunga kuti zvakaoma kuwana mapuroteni akakwana ekuvaka tsandanyama. Asi hapana chokwadi zvishoma! Kune akawanda emiriwo mapuroteni masosi aunogona kuwedzera pakudya kwako. Funga nezvebhinzi, nyemba, tofu, tempeh, quinoa, mhodzi yehemp, chia seed nezvimwe zvakawanda. Chinhu chikuru ndechekuti mapuroteni aya emiriwo haana kupfuma muprotein chete, asiwo anowanzo ane zvimwe zvakakosha zvinovaka muviri, zvakadai sefiber, mavitamini nemaminerari. Nenzira iyi unouraya shiri mbiri nebwe rimwe!

Mapuroteni uye tsandanyama kupora

Pamusoro pekuvaka tsandanyama, mapuroteni anoitawo basa rakakosha mukudzoreredza tsandanyama dzako mushure mekuita basa rakasimba. Panguva yekurovedza muviri, misodzi midiki inoitika munyama yako yetsandanyama, iyo inoda kugadziriswa. Mapuroteni anobatsira neiyi nzira yekudzoreredza uye anobvumira tsandanyama dzako kuti dziwedzere kusimba uye kukura. Saka kubata chikafu chine mapuroteni kana snack mushure mekuita basa rakaoma kunopa tsandanyama dzako mafuta avanoda kuti vadzoke uye vakure.

Protein uye satiety

Mapuroteni ane imwe mukana kana zvasvika pakuvaka tsandanyama: anopa kunzwa kunogara kwenguva refu kwekuguta. Izvi zvinoreva kuti mushure mekudya kweprotein-yakapfuma iwe unenge usina nzara zvakare. Izvi zvinogona kukudzivirira kubva pakudya kana kudyisa, izvo zvinobatsira pakuchengetedza huremu hune hutano uye kuvaka tsandanyama. Saka kunze kwekupisa tsandanyama dzako, mapuroteni anogonawo kubatsira kudzora havi yako.

Nhamba yakakodzera yeprotein

Iye zvino zvaunoziva kuti sei mapuroteni akakosha pakuvaka tsandanyama, unogona kunge uchinetseka chaizvo kuti yakawanda sei protein yaunoda. Izvi zvinoenderana nezvakati wandei, sehuremu hwako, kureba, murume kana mukadzi uye kusimba kwekudzidziswa. Kazhinji, zvinokurudzirwa kuti vatambi vane simba vadye anenge 1,2 kusvika 2 magiramu eprotein pakirogiramu yehuremu hwemuviri pazuva. Izvi zvinoreva kuti kana uchiyera makirogiramu makumi manomwe, semuenzaniso, unofanirwa kudya pakati pe70 ne84 magiramu emapuroteni pazuva. Zvakakosha kuyeuka kuti iyi ingori nhungamiro uye nguva dzose kuchenjera kutsvaga mazano kubva kune nyanzvi yezvokudya kana nyanzvi yezvokudya kuti uone huwandu hweprotein yemamiriro ako chaiwo.

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Saka, kana iwe uri vegan uye uchida kuvaka tsandanyama, haufanirwe kunetseka nezvekushaikwa kweprotein mukudya kwako. Neruzivo rwakakwana uye sarudzo, iwe unogona kuwana yakakwana yemiti-yakavakirwa mapuroteni ekudyisa uye kukura tsandanyama dzako. Saka tanga uye tsvaga akawanda anonaka uye ane hutano vegan mapuroteni masosi kunze uko!

Kudya mazano ekuvaka tsandanyama sevegan

Kana iwe uchida kuvaka tsandanyama sevegan, zvakakosha kuwana mapuroteni akakwana. Mapuroteni ndiwo anovaka mhasuru uye anoita basa rakakosha mukugadzirisa uye kukura kwetsandanyama yako. Neraki, kune akawanda ane hutano uye akazara chirimwa-based mapuroteni masosi anowanikwa.

Tarisa pane zvekudya zvine mapuroteni

Kuti uwane mapuroteni akakwana, zvakakosha kuisa pamwe chete kudya kwako. Semuenzaniso, tanga zuva rako nekudya kwemangwanani kwakapfuma-mapuroteni, senge smoothie ine vegan protein poda, oatmeal ine nzungu nemhodzi, kana tofu scramble nemiriwo. Wedzera zvigadzirwa zvine mapuroteni pakudya kwako mukati mezuva, sebhinzi nenyemba, quinoa, tempeh, seitan, uye inovaka mbiriso flakes.

Edza zvitsva zveprotein

Kana iwe ukaramba uchishandisa iwo mapuroteni masosi, anogona kuwana zvishoma monotonous nekufamba kwenguva. Naizvozvo, gara uchiyedza zvidyarwa-zvakavakirwa mapuroteni masosi kuti uwedzere zvakasiyana pakudya kwako. Funga semuenzaniso we lupine beans, hemp seed, chia seed, almonds, uye spirulina. Zvokudya izvi hazvisi chete zvine mapuroteni, asiwo zvimwe zvakakosha zvinovaka muviri zvinogona kutsigira mhasuru yako kuvaka.

Shandisa app kuti utarise nyore

Kuti uve nechokwadi chekuti wawana mapuroteni akakwana, zvinogona kubatsira kushandisa app inokubvumira kuti utarise chikafu chako. Pane akati wandei maapplication aripo ekukubatsira kuti unzwisise kukosha kwekudya kwekudya kwako uye kuve nechokwadi chekuti uri kuwana huwandu hwakafanira hweprotein.

Ngwarira kuhutano hwemapuroteni

Pamusoro pehuwandu hweprotein, hutano hwayo hunokoshawo pakuvaka mhasuru. Mapuroteni emiti dzimwe nguva anogona kunge aine mashoma akakosha amino acids pane mapuroteni emhuka. Kuti uve nechokwadi chekuti wawana ese akakosha amino acids, zvakakosha kutevedzera kudya kwakasiyana uye kusanganisa mapuroteni akasiyana. Semuenzaniso, nekubatanidza zviyo nebhinzi kana nyemba.

Kunyanya kutarisa kune mapuroteni mushure mekurovedza muviri

Kana iwe uchiita maekisesaizi nguva dzose, zvakakosha kubhadhara zvakanyanya kune mapuroteni ako ekutora mushure mekurovedza muviri. Mapuroteni anobatsira nekudzoreredza kwemhasuru dzako mushure mekudzidziswa kwakanyanya. Chikafu chine mapuroteni kana kudya mushure mekurovedza muviri kunogona kukurudzira kupora kwemhasuru uye kutsigira kuvakwa kwemhasuru mitsva. Semuenzaniso, funga nezvesmoothie ine vegan protein poda, tsama yenzungu, kana chirimwa-based protein shake.

Ramba uchizvipikisa

Kuvaka tsandanyama inzira inoda nguva uye kuenderana. Ramba uchizvipikisa uye isa zvibodzwa zvitsva kuti mhasuru dzako dzisimbe uye dzisimbe. Semuenzaniso, edza maekisesaizi matsva, zvishoma nezvishoma wedzera huremu hwaunoshandisa panguva yako yekurovedza muviri, uye tarisa kufambira mberi kwako. Nekugara uchizvipikisa, unogona kubudirira kubudirira nekukurumidza uye kuona mhasuru dzako dzichikura nenzira yakanaka.

Neaya matipi ekudya uye kutarisa kwakaringana pakudya kwako, iwe unogona zvechokwadi kuvaka mhasuru sevegan. Zvakakosha kuyeuka kuti munhu wese akasiyana, saka edza uye tsvaga nzira inoshanda zvakanyanya kwauri. Kana uine mibvunzo kana kuti uchida rumwe ruzivo nezvekudya kunovaka muviri kana nzira dzekudzidzisa, tsvaga ruzivo rwekumashure kana bvunza nyanzvi munzvimbo ino.

Tarisa kuvakwa kwemhasuru yako panguva yekudya kwako vegan

Neraki, kune akati wandei anobatsira maturusi uye nzira dziripo dzekutarisa mhasuru yako kuvaka. Hedzino dzimwe sarudzo dzekufunga nezvadzo:

1. Chikero: Chikero inzira iri nyore yekuchengeta uremu hwako. Nepo huremu husiri hwese hwekuvaka mhasuru, hunogona kukupa pfungwa yakajairika yekufambira mberi kwako.

2. Tepi chiyero: Ne tepi chiyero unogona kuyera denderedzwa rezvikamu zvakasiyana-siyana zvemuviri, zvakadai semaoko ako, makumbo uye chiuno. Nekugara uchiyera zviyero zvemuviri wako, unogona kutarisa shanduko mumhasuru uye huwandu hwemafuta.

3. Mapikicha Ebudiriro: Kutora mapikicha ako nguva dzose kunogona kukubatsira kuona nemaziso kuchinja kuri kuita muviri wako. Enzanisa mapikicha kubva panguva dzakasiyana kuti uone kana uri kuwana tsandanyama uye kuvandudza chimiro chemuviri wako.

4. Fitness App: Kune akati wandei kusimba maapplication aripo anogona kukubatsira iwe kutarisa mhasuru yako kuvaka. Aya maapplication anotendera iwe kuti utarise maekisesaizi ako uye kudya kunovaka muviri, kuyera kufambira mberi kwako uye kuronga zvinangwa zvako.

Iwe unotarisisa sei kuvaka mhasuru yako uchishandisa app?

Kushandisa kusimba app kunogona kuita kuti kutarisa mhasuru yako kuvaka kuve nyore uye kurongeka. Heano mamwe mapoinzi ekurangarira kana uchishandisa app:

1. Isa zvinangwa zvako: Usati watanga kutarisa chivakwa chako chemhasuru, zvakakosha kuisa zvinangwa zvakajeka. Semuyenzaniso, iwe unoda here kuvaka mhasuru yakawanda kana kudzikisa chikamu chemafuta emuviri wako? Kuita kuti zvibodzwa zvako zvive zvakanangana uye zvinoyerika zvinozokubatsira kuona kufambira mberi kwako.

2. Isa ruzivo rwako: A good fitness app ichakukumbira kuti uise ruzivo rwako pachako, zvakadai sehurefu hwako, uremu, uye makore. Zvichienderana neruzivo urwu, iyo app inogona kuverenga ako ezuva nezuva macalorie anodiwa uye macronutrients.

3. Ramba uchinyora nezvekudya kwako: Kuti ugadzire tsandanyama, zvakakosha kuwana mapuroteni nemacalorie akakwana. A fitness app inogona kukubatsira kuti uone kudya kwako kwemazuva ese uye kuve nechokwadi chekuti uri kuwana zvinovaka muviri zvakakwana.

4. Rekodha maekisesaizi ako: Izvo zvakakoshawo kuti uchengete track yekushanda kwako muapp. Izvi zvinokutendera kuona kuti ndeapi maekisesaizi awakaita, mangani seti uye mareps awakapedza, uye huremu hwakadii hwawakashandisa. Izvi zvinokubatsira kuona kufambira mberi kwako uye kugadzirisa maekisesaizi ako kana zvichidikanwa.

5. Ongorora kufambira mberi kwako: A good fitness app inokupa magirafu nenhamba kuti uongorore mafambiro ako. Izvi zvinokubvumira kuti uone kana tsandanyama yako iri kuwedzera, simba rako riri kuwedzera uye kuumbwa kwemuviri wako kuri kuchinja.

Kuongorora mhasuru yako yekuvaka panguva yekudya kwako vegan kunogona kukubatsira iwe kuzadzisa zvinangwa zvako uye kuona kuti unowana zvakakwana zvinovaka muviri. Nerubatsiro rwefitness app uye dzimwe nzira dzekuyera, unogona kutarisisa mafambiro ako zviri nyore uye kuita chero zvigadziriso kuti ukwidze maitiro.

Musiyano wehutano hwekudya pakati pechikafu chevegan uye chikafu chenyama

Sevegan kana vegetarian, dzimwe nguva zvinogona kunetsa kuwana mapuroteni akakwana ekuvaka mhasuru. Mapuroteni akakosha pakugadzirisa nekuvaka tsandanyama. Neraki, kune akawanda ezvirimwa-akavakirwa mapuroteni masosi aunogona kusanganisa kuti usangane nezvinodiwa zvezuva nezuva.

Kuwanda kweprotein uye amino acid profile

Zvakakosha kuziva kuti unoda mapuroteni akawanda sei uye kuti ndezvipi zvekudya zvezvirimwa zvine mapuroteni akawanda. Pakuvaka tsandanyama, kudya kwemazuva ese mapuroteni e1,6-2,2 magiramu pakirogiramu yehuremu hwemuviri inowanzokurudzirwa. Uye zvakare, zvakakosha kuti utarise kune amino acid mbiri yemapuroteni masosi aunosarudza. Leucine, yakakosha amino acid, inoita basa rakakosha mukuvaka tsandanyama. Mapuroteni ezvirimwa anowanzo kuve ane yakaderera leucine yemukati pane mapuroteni emhuka, asi izvi zvinogona kubhadharwa nekuwedzera huwandu hweprotein.

Bioavailability uye pesvedzero pakuvaka tsandanyama

Chimwe chinhu chekufunga nezvacho ndeye bioavailability yemapuroteni emiriwo. Mapuroteni emhuka anowanzo kutorwa nemuviri zviri nani pane mapuroteni emiriwo. Izvi zvinoreva kuti sevegan iwe ungangoda puroteni yakati wandei kuti uwane mibairo yakafanana pakuvaka tsandanyama. Zvakakoshawo kuziva kuti mapuroteni emiti anowanzoita zvishoma kudarika mapuroteni emhuka, izvo zvinogona kukonzera kuwedzera kwekugadzirwa kwegasi kana matambudziko ekudya. Saka zvinogona kubatsira kugovera mapuroteni ako ekudya mukudya kwakati wandei zuva rese.

Simba uye huwandu hwekudzidziswa

Mapuroteni haana kukosha chete pakuvaka tsandanyama, asiwo pakupa simba panguva yekushanda kwako. Sevegan, zvakakosha kuve nechokwadi kuti uri kuwana simba rakakwana kuchengetedza vhoriyamu yako yekudzidzira. Makabhohaidhiretsi ndiwo akakosha sosi yesimba uye anogona kubatsira kuvandudza mashandiro ako. Saka ita shuwa kuti unodya macarbohydrates akakwana kuwedzera kune yako mapuroteni ekudya.

Dambudziko rekuwana protein yakakwana

Zvinogona dzimwe nguva kunetsa kuwana mapuroteni akakwana sevegan, kunyanya kana uine dambudziko kusiyanisa kudya kwako. Sezvineiwo, kune akawanda ezvirimwa-based mapuroteni masosi aripo, akadai sebhinzi, nyemba, tofu, tempeh, quinoa, hemp mhodzi, uye chia mhodzi. Kubatanidza akasiyana mapuroteni masosi anogona kubatsira kuvandudza iyo amino acid mbiri uye kuwana yakakwana protein.

Wedzera nevegan protein poda

Kana iwe ukaona uchinetseka kuwana mapuroteni akakwana kuburikidza nekudya kwako kwemazuva ese, kuwedzera vegan protein poda pakudya kwako kunogona kubatsira. Aya mapoda anogadzirwa kubva kuchirimwa-based mapuroteni masosi, senge pizi, mupunga, hemp kana soy, uye inogona kuve iri nyore uye inoshanda nzira yekuwedzera mapuroteni ako.

Iwe unoda mapuroteni akawanda sei?

Muviri wako unoda mapuroteni zuva rega rega kuti ushande zvakanaka. Kazhinji, mapuroteni anodiwa akanyanya kuderera, asi zvinopesana nekutenda kwakakurumbira, ichi chinodiwa hachisi chakanyanya kukwirira kune vane hutano vatambi. Saka kana iwe uri vegan uye uchida kuvaka tsandanyama, haufanirwe kunetseka nezvekusawana mapuroteni akakwana.

Yakakosha amino acids uye zvicherwa

Pamusoro peprotein, izvi zvinodyarwa-zvikafu zvinewo zvakakosha amino acids uye zvicherwa izvo muviri wako unoda pakuvaka tsandanyama uye kupora. Zvakakosha kuve nekudya kwakasiyana-siyana kuti uve nechokwadi chekuti unowana zvese zvinovaka muviri zvaunoda.

Tarisa mapuroteni ako ekudya uye gadzirisa kudya kwako

Kuti uve nechokwadi chekuti uri kuwana mapuroteni akakwana, unogona kuteedzera mapuroteni ako uchishandisa app kana dhayari rekudya. Kana iwe ukaona kuti hausi kuwana mapuroteni akakwana, unogona kugadzirisa kudya kwako nekuwedzera zvimwe zvekudya zvine mapuroteni.

Ziva macronutrients ako

Pamusoro pekuteerera kune mapuroteni ako ekudya, zvakakoshawo kuwana chiyero chakakodzera pakati pemafuta nemacarbohydrates. Mafuta ndiwo akakosha sosi yesimba uye anobatsira mukutorwa kwezvimwe zvinovaka muviri, nepo makabhohaidhiretsi anoita sehuni yemuviri wako. Edza kuenzanisa aya macronutrients zvichienderana nezvido zvako uye zvinangwa.

Ita sarudzo dzine hutano

Ita shuwa kuti chikafu chako uye svutugadzike zvine musanganiswa wakanaka wezvinomera-based mapuroteni, mafuta ane hutano uye akaomarara makabhohaidhiretsi. Funga nezvesaladhi ine mavara nebhinzi nenzungu, mbiya yequinoa ine muriwo wakagochwa netofu, kana kuti smoothie ine muriwo weprotein upfu nemichero. Edza uye tsvaga mabikirwo anoenderana nekuravira kwako uye anopa chikafu chakakodzera.

Tarisa mafambiro ako

Kuti uve nechokwadi chekuti uri kuwana huwandu hwakakodzera hwemacronutrients, zvinogona kubatsira kuronda chikafu chako uye kutarisa mafambiro ako. Kune akati wandei maapplication uye mawebhusaiti aripo anogona kukubatsira kuti utarise ako ezuva nezuva macalorie uye macronutrients. Nekurangarira zvaunodya, unogona kuve nechokwadi chekuti uri kuwana chikafu chakakwana chekukura kwemhasuru uye kuita mujimu.

Ipa yakakwana vegan chikafu

Zvakakosha kuve nechokwadi chekuti kudya kwako kune zvese zvakakosha zvinovaka muviri zvinodiwa nemuviri wako. Sanganisa chirimwa-based mapuroteni masosi ane yakazara zviyo, miriwo uye ane hutano mafuta kuti uve nechokwadi chekuti unowana zvese zvinovaka muviri zvaunoda. Funga nezvekudya kwemanheru nemiriwo yakakangwa, quinoa uye tahini dressing, kana kudya kwemasikati nemuto wenyemba uye sangweji yegorosi yakazara nekotapeya.

12x Vegetable mapuroteni mukudya kwako

1. Miriwo

Miti haisi kupfuma chete mune zvakakosha mavitamini nemaminerari, asiwo ine huwandu hunoshamisa hweprotein. Funga, semuenzaniso, nezve broccoli, sipinashi uye Brussels inomera. Wedzera iyi miriwo pakudya kwako kuti uwedzere kudya kwako kweprotein.

2. Nyemba

Nyemba imbesa diki dzine mapuroteni. Izvo zvakasiyana-siyana uye zvinogona kushandiswa mu soups, stews uye salads. Mukuwedzera, lentils zvakare yakapfuma mufiber uye zvicherwa, zvichiita kuti ive yekuwedzera kune hutano kune yako yekudya.

3. Hummus

Hummus, yakagadzirwa kubva kune chickpeas, haisi inonaka chete sedhipi, asiwo yakanaka inopa mapuroteni. Iparidze pachingwa chako kana kuishandisa sechipfeko chesaladhi yako. Nenzira iyi hausi kungowana kuravira kunonaka, asiwo mapuroteni anodiwa.

4. Spirulina

Spirulina is blue-green algae ine mapuroteni akawanda. Inogona kuwedzerwa kune smoothies, jisi kana kunyange kudya kwako kwemanheru. Pamusoro pemapuroteni, spirulina zvakare ine akawanda akakosha amino acids uye zvicherwa, zvichiita kuti ive yakakosha kuwedzera kune yako vegan chikafu.

5. Mbeu dzenhanga

Mbeu yemanhanga haisi kungonaka sechikafu, asiwo chitubu chakanaka cheprotein. Wedzera ivo kumasaladhi ako, smoothies kana kuti uzvishandise sechinhu chekushongedza oatmeal yako. Nenzira iyi haungowani chete crunch yakanaka, asiwo mapuroteni ekuwedzera.

6. Mazai anotsiva

Sevegan, unogona kudzivirira mazai, asi hazvireve kuti haugone kuwana mapuroteni. Kune akati wandei anotsiva mazai pamusika anogadzirwa kubva kumiti-based ingredients, senge tofu, chickpea hupfu kana linseed. Izvi zvinotsiva hazvisi chete zvakakwirira muprotein, asiwo zvakasiyana-siyana mukushandiswa.

7. Soya bhinzi

Soya beans ipuroteni yakanaka kwazvo uye inogona kugadzirwa nenzira dzakasiyana-siyana. Funga nezve tofu, tempeh kana edamame. Wedzera ivo kune yako yekukurudzira-fries, saladi kana kugadzira burger inonaka. Nenzira iyi iwe unowana mapuroteni ako nenzira inonaka.

8. Nzungu ruomba

Peanut butter haisi kungopararira kunodiwa, asiwo yakanaka sosi yemapuroteni. Iparidze pasangweji yako, wedzera kune yako smoothie kana shandisa sedhipi yemiriwo yako. Peanut butter haisi inonaka chete, asiwo nzira iri nyore yekuwedzera mapuroteni ako.

9. Cashews

Cashews haisi kungova chikafu chine utano, asiwo chitubu chakanaka cheprotein. Vawedzere pakudya kwako, masaladhi kana kuashandisa sehwaro hwekugadzira vegan cheese. Cashews haingori mapuroteni chete, asiwo akapfuma mumafuta ane utano.

10. Walnuts

Walnuts haisi inonaka chete, asiwo yakanaka sosi yemapuroteni. Iwedzere kune zviyo zvako zvemangwanani, masaradhi kana kuti uzvishandise senge yekuputira kune yako vegan yoghurt. Walnuts haasi akakwirira muprotein chete, asiwo akapfuma mu omega-3 fatty acids.

11. Basmati Rice

Basmati mupunga yakanaka sosi yemapuroteni uye inogona kushanda sehwaro hwezvikafu zvakasiyana. Ishandise sendiro yekudivi, wedzera kune yako curry kana kugadzira inonaka yemupunga saladhi. Basmati mupunga haungori mapuroteni chete, asiwo sosi yakanaka yemacarbohydrates.

12. Buckwheat

Buckwheat is a gluten-isina tsanga ine mapuroteni akawanda. Shandisa iyo sehwaro hwepancakes, uwedzere kune yako saladi kana kuita inonaka buckwheat porridge. Buckwheat haingori mapuroteni chete, asiwo akapfuma mufiber nemaminerari.

Neaya gumi nemaviri akavakirwa mapuroteni masosi, unogona kuwana akakwana mapuroteni sevegan kuvaka tsandanyama. Siyanisa kudya kwako uye edza nekubika kwakasiyana kuti uve nechokwadi chekuti unowana zvese zvakakosha zvinovaka muviri.

Nutritional yeast flakes: iyo yakakwana cheese inotsiva vegans

Nutritional yeast flakes maflakes madiki anogadzirwa kubva kune isingashande mbiriso maseru akaomeswa. Vane chizi chinonaka chinonaka uye chinowanzoshandiswa sechinotsiva grated cheese. Iwe unogona kungozvimwaya pamusoro pendiro dzako nekuda kwekunaka kunonaka.

Ingani mbiriso mbiriso flakes yaunofanira kudya?

Iyo chaiyo nhamba yezvinovaka muviri mbiriso flakes iwe unofanirwa kudya zvinoenderana nehuremu hwemuviri wako, nhanho yekuita uye zvinangwa. Zvinowanzokurudzirwa kushandisa 1 kusvika 2 maspuni ezvinovaka muviri mbiriso flakes zuva nezuva. Izvi zvinokwana kusvika 20-30 gramu. Ingove neshuwa yekuwedzera inovaka mbiriso flakes pakudya kwakaringana kana snack kuchengetedza macro chiyero chekudya kwako.

Sei chikafu mbiriso flakes iri sarudzo yakanaka kune vegans?

Vegans vanofanirwa kuve nechokwadi chekuti vawana mapuroteni akakwana, kunyanya kana vachida kusimudzira kuvaka mhasuru. Nutritional yeast flakes ndeye yakanakisa sosi yemapuroteni emiriwo uye inogona kubatsira kusangana nemazuva ese mapuroteni anodiwa. Uyezve, mbiriso inovaka muviri yakapfuma mune zvimwe zvinovaka muviri, senge B mavhitaminzi, ayo akakosha kune ine hutano vegan kudya.

Ungashandisa sei chikafu mbiriso flakes?

Nutritional yeast flakes inosiyana-siyana uye inogona kushandiswa nenzira dzakasiyana mukudya kwako uye svutugadzike. Heano mamwe mazano:

• Mwaya zvinovaka muviri yeast flakes pamusoro pepasta yako kuti chizi inonaka inonaka.
• Wedzera chipunu chekudya mbiriso flakes kune yako smoothie kana mukaka-wakavakirwa mukaka kune mamwe mapuroteni.
• Shandisa mbiriso inovaka muviri semushonga wemasaladhi ako kana miriwo yakakangwa.
• Sanganisa mbiriso inovaka muviri mune yako vegan cheese muto kuti uwedzere kukora uye kuravira.

Bhinzi nenyemba: tsime rine simba rezvirimwa-based protein yekuvaka tsandanyama

Kana iwe uchida kuvaka tsandanyama sevegan, zvakakosha kuwana mapuroteni akakwana. Bhinzi nema legumes isarudzo yakanakisa, sezvo isiri iyo yakanaka sosi yemapuroteni, asi zvakare yakazara nekudya kunoda muviri wako kuti tsandanyama ikure nekugadzirisa.

Ndezvipi bhinzi nenyemba zviri nani?

Kune zvakawanda zvebhinzi nema legumes zvekusarudza kubva, asi mamwe emhando yepamusoro-protein anosanganisira:

• Nyemba: Pamusoro pekuva sosi huru yeprotein, nyemba zvakare ine fiber uye iron yakawanda. Iwedzere kumabhaga ako ebhinzi ega kana kuti idye sendiro yepadivi.
• Chickpeas: Chickpeas inoshandiswa zvakasiyana-siyana uye inogona kushandiswa mu hummus, saladi kana kunyange yakagochwa sechingwa chinopisa. Iwo akapfuma muprotein uye anewo mafuta ane hutano.
• Bhinzi: Bhinzi nhema, bhinzi dzeitsvo, uye dzimwe bhinzi zvose zvinopa mapuroteni. Vawedzere pakudya kwako, senge stews, soups kana tacos, kuti uwedzere mapuroteni.

Chenjerera kune chiyero chakanaka

Nepo bhinzi nenyemba zviri zvitubu zveprotein, zvakakosha kuti uise zvimwe zvekudya zvine mapuroteni akawanda mukudya kwako kuti uve nechokwadi chekuti uri kuwana ese akakosha amino acids. Sanganisa bhinzi nema legumes nezviyo, nzungu, mhodzi nemuriwo kuti ugadzire mapuroteni akakwana.

Edza mabikirwo matsva uye unakirwe

Kudya bhinzi nema legumes hazvifanirwe kufinha. Kune akawanda emabikirwo anonaka anowanikwa umo bhinzi nenyemba zvinotamba zvinotungamira. Edza nemishonga yakasiyana-siyana uye zvinonhuwira kuti ugadzire zvokudya zvinonaka zvinotsigira kuvaka mhasuru dzako.

Ita shuwa kuti iwe unodya zvakakwana bhinzi uye nyemba zuva nezuva kuti usangane neprotein yako inoda uye ita izvi zvinomera-based mapuroteni masosi chikamu chakakosha chekudya kwako vegan. Nesarudzo dzakakodzera uye kugovera kwakaringana kwezvinovaka muviri, unogona kunyatsovaka tsandanyama pasina nyama kana zvigadzirwa zvemukaka.

Vegetable protein: simba remiriwo rekuvaka tsandanyama

Miriwo chikamu chakakosha chekudya kwevegan uye inogona kuita basa rakakosha mukuvaka tsandanyama. Kwete chete ivo vanopa huwandu hwezvinovaka muviri, asi zvakare vane zvakakwana mapuroteni kutsigira muviri wako mukuvaka tsandanyama. Chinhu chikuru ndechekuti miriwo inouya mune ese maumbirwo uye saizi, saka unogona kusiyanisa uye kuedza nekusingaperi nekudya kwako.

Mapuroteni-akapfuma muriwo

Nepo miriwo kazhinji isina mapuroteni epamusoro, kune marudzi akati wandei emiriwo ane mapuroteni akawanda kupfuura aungatarisira. Heano mimwe mienzaniso yemapuroteni-akapfuma miriwo iwe yaunogona kuwedzera kune yako vegan chikafu:

• Artichokes: Iyi miriwo inonaka ine magiramu mana eprotein per medium artichoke. Iyo zvakare yakakura sosi yefiber uye vhitamini C.
• Asparagus: Pamusoro pekuravira kwavo kunonaka, asparagus ine magiramu mana eprotein pa4 gramu. Ivo zvakare vakapfuma muvhitamini K uye folic acid.
• Koliflower: Muriwo uyu unosiyana-siyana une magiramu maviri eprotein pa2 gramu. Iyo zvakare yakanaka sosi yevhitamini C uye vhitamini K.
• Cashews: Kunyange zvazvo isiri yemiriwo yemiriwo, cashews yakakura-protein snack. Izvo zvine magiramu mashanu emapuroteni paawanzi (5 magiramu) uye zvakare anopa ane hutano mafuta nemaminerari.

Sarudzo dzine hutano uye dzakasimba

Kudya miriwo ine mapuroteni haisi yakanaka chete kumuviri wako, asiwo kune nyika yakatipoteredza. Nekusarudza mapuroteni ane chirimwa, iwe unobatsira mukugadzirwa kwechikafu kwakasimba. Miriwo inzvimbo huru yeprotein inobatsira muviri wako nepasi.

Rega miriwo ikurudzire

Nemiriwo yakawanda yakasiyana-siyana yekusarudza kubva, mikana haiperi. Edza nemabikirwo matsva uye mazano kuti uchengetedze chikafu chako chevegan chinonakidza uye chinonaka. Kunyangwe iwe uri kugadzira inonaka yecauliflower steak kana saradhi ine mavara ane asparagus uye artichokes, mavheji anogona kukurudzira iwe kugadzira mukicheni uchitsigira mhasuru yako kuvaka.

Saka, usakanganwa kuisa miriwo mukudya kwako kwemazuva ese kana uri kuvaka tsandanyama. Havasi kungopa mapuroteni akakwana, asiwo anobatsira pakudya kwakanaka uye kwakadzikama. Sarudza miriwo mitsva uye yemwaka uye ita kuti iite basa rakakosha mune yako vegan Workout chirongwa. Idya zvine hutano, idya zvinomera uye ita kuti nyika ive yakanaka.

Vegan protein poda: yakasarudzika chirimwa-chakavakirwa sarudzo yekuvaka tsandanyama

Sevegan kana vegetarian, dzimwe nguva zvinogona kunetsa kuwana mapuroteni akakwana ekuvaka tsandanyama. Neraki, kune zvisingaverengeke zvirimwa-based protein poda pamusika nhasi izvo zvinogona kukubatsira kusangana neprotein yako inoda. Heano zvikonzero zvishoma nei uchifanira kufunga kuwedzera vegan protein poda pakudya kwako:

• Zvakakwana chirimwa-chakavakirwa: Vegan mapuroteni poda anogadzirwa kubva kuchirimwa-based ingredients, senge pizi, mupunga, hemp kana soy. Iwo haana zvigadzirwa zvemhuka uye saka akakodzera kune vegan mararamiro.

• Inovaka muviri uye yakakwana: Vegan mapuroteni poda anowanzo pfumiswa neakakosha amino acids uye zvinovaka muviri, zvichiita kuti ive yakakwana sosi yemapuroteni. Vanogona kukubatsira kuwana zvese zvinovaka muviri zvaunoda pakuvaka tsandanyama uye kupora.

• Sarudzo dzakasiyana-siyana: Kune zvisingaverengeki vegan protein poda pamusika, imwe neimwe iine musanganiswa wayo wemapuroteni-anomera. Iwe unogona kusarudza kubva kune akasiyana flavour uye maumbirwo, saka iwe unogona kugara uchiwana sarudzo inoenderana nekuravira kwaunofarira.

Ndeapi vegan protein poda sarudzo dziripo?

Kune akati wandei mabhureki anopa vegan protein poda, asi yakakurumbira sarudzo pakati pevegans ndeyeAlpha Foods. Alpha Chikafu chinopa huwandu hwevegan protein poda yakanyatso gadzirwa kuti isangane nezvinodiwa zvevegans uye vanodya miriwo. Mapuroteni avo ehupfu anogadzirwa kubva emhando yepamusoro mapuroteni emiriwo uye haana zvekuwedzera zvekuwedzera.

Alpha Foods inopa zvakasiyana siyana zvinonaka uye musanganiswa, kusanganisira vanilla, chokoreti, sitirobheri, uye kunyange superfood musanganiswa. Aya mapuroteni poda haangonaka chete, asiwo ane hutano uye anokubatsira iwe kuzadzisa zvinangwa zvako zvekuvaka tsandanyama.

Zvakaitika zvevegan vepamusoro vatambi vane vegan protein poda

Vamhanyi vakawanda vepamusoro vanosarudza kuwedzera vegan protein poda pakudya kwavo. Vanoona kuti zvinovabatsira kuita zvirinani uye kupora nekukurumidza mushure mekushanda zvakanyanya. Heano mashoma mashoma ehufakazi kubva kune vepamusoro vegan vatambi vachishandisa vegan protein poda:

• “Kubva pandakatanga kushandisa vegan protein powder ndakaona simba rangu nekusimba zvichiwedzera. Zvakandibatsira kukunda marekodhi angu ekusimudza simba uye kuwedzera tsandanyama dzangu.” - Lisa, powerlifter.

• “Semumhanyi wepamusoro wevegan, dzimwe nguva zvinonetsa kuwana mapuroteni akakwana. Vegan protein poda ndiyo mhinduro yakakwana kwandiri. Zvinondibatsira kuti ndiwedzere mhasuru dzangu uye kuti ndirambe ndichitamba ndiri padanho repamusorosoro.”—Mark, nyanzvi yemitambo.

• "Ndinogara ndichitsvaga nzira dzekubatanidza mararamiro angu evegan nechishuwo changu chekusimba. Vegan protein poda yakandibatsira kurasikirwa nemapaundi angu ndichichengetedza tsandanyama yangu." - Sarah, Fitness Enthusiast.

Kunyangwe iwe uri mutambi wepamusoro kana kuti unongoda kuwedzera tsandanyama yako, vegan protein poda inogona kuve yakakosha kuwedzera kune yako kudya. Inopa zvachose chirimwa-chakavakirwa sarudzo yekusangana neprotein yako inoda uye inokubatsira iwe kusvika kune ako ekuvaka tsandanyama zvinangwa. Edza vegan protein poda seAlpha Foods uye tsvaga mabhenefiti emararamiro ako evegan.

Mhedziso

Kana ukabatanidza mapuroteni emuriwo akakodzera nemacarbohydrates nemafuta akakodzera, unogona kuwana mhedzisiro yakanaka yekuvaka tsandanyama yako. Zvakakosha kuwana mapuroteni akakwana uye kuwana musanganiswa wakakodzera wemapuroteni ezvirimwa anoshanda zvakanyanya kumuviri wako.

Kana ukashandisa matipi aya, unogona kuwana mibairo mikuru yekuvaka mhasuru yako.

Joost Nusselder, muvambi weerefesi.eu mushambadzi wemukati, baba uye anoda kunyora nezvemarudzi ese emitambo, uye akatambawo mitambo yakawanda iye huzhinji hwehupenyu hwake. Zvino kubva 2016, iye nechikwata chake vanga vachigadzira zvinobatsira blog zvinyorwa zvekubatsira vaverengi vakavimbika nemitambo yavo yemitambo.