Ukwakhiwa kwemisipha yeVegan: Imithombo yeprotheyini yemifuno eyi-12x ongafuni ukuyiphosa

I-Veganism kukutya apho kungekho mveliso yezilwanyana ityiwayo, njengenyama, intlanzi, amaqanda, iimveliso zobisi kunye neemveliso zobisi. Iimveliso eziqulethe izinto zezilwanyana ezifana nebhotolo, itshizi, uboya kunye noboya obuveziweyo nazo ziyaphetshwa. Kweli nqaku sixoxa nge-veganism kunye nokwakhiwa kwezihlunu kwaye sinike iingcebiso malunga nento ekufuneka uyijonge.

Ngaba unokwakha izihlunu njenge vegan?

Njenge-vegan, akufuneki ube nexhala malunga nokungafumani iprotheyini eyaneleyo yokwakha izihlunu. Kukho ininzi yemithombo yeprotheyini esekwe kwisityalo onokuthi uyifake kwisidlo sakho ukuqinisekisa ukuba ufumana izondlo ezaneleyo. Ngokudityaniswa okufanelekileyo kweeprotheyini ezisekelwe kwizityalo, iicarbohydrates kunye namafutha unokuxhasa ukwakhiwa kwemisipha yakho kwaye ufezekise iinjongo zakho zempilo.

Iprotheni yemifuno yokutya kwasekuseni

Qala usuku lwakho ngesidlo sakusasa esineprotheyini eninzi ukunika izihlunu zakho isiqalo esihle. I-oatmeal lukhetho oluhle kakhulu kuba aluphezulu kwiprotheyini kuphela, kodwa kunye neekhabhohayidrethi ezicothayo zokwetyisa ezikunika amandla. Ungayityebisa i-oatmeal yakho ngeprotein esekwe kwizityalo ukuze ufumane izondlo ezongezelelweyo. Enye inketho i-smoothie kunye neeprotheni zemifuno, ezifana nomxube weziqhamo, ubisi olusekelwe kwizityalo kunye ne-scoop ye-protein powder.

Jonga ezi zokupheka

Ukuba ujonge inkuthazo, zininzi iindlela zokupheka ezifumanekayo ukuba uzame. Umzekelo, uStephan Vogel uphuhlise inani leendlela zokupheka ezisekelwe kwizityalo ezilungele ukwakha izihlunu. Ndikwazame iindlela ezininzi zokupheka ngokwam kwaye amava am akhuthaza kakhulu. Kunokwenzeka ngokwenene ukwakha isihlunu kwisondlo esisekelwe kwisityalo.

Ke, ukuba uyazibuza ukuba unokwakha isisipha njenge vegan, impendulo ngu-ewe onamandla. Ngolwazi oluchanekileyo kunye nokukhetha unokufumana iprotheni eyaneleyo kunye nokuxhasa ukwakhiwa kwemisipha yakho. Zama imithombo eyahlukeneyo yeprotheyini esekwe kwizityalo kwaye ufumanise ukuba yeyiphi esebenza kakuhle kumzimba wakho.

Kutheni iiprotheyini zibalulekile ekwakheni izihlunu?

Ukuba uzimisele ngokwakha izihlunu, mhlawumbi uyazi ukuba iprotein ibalulekile ekwakheni nasekulungiseni izihlunu zakho. Kodwa kutheni iiproteni zibaluleke kangaka? Ewe, iiproteni, ngokungathi kunjalo, ziibhloko zokwakha zezihlunu zakho. Ziquka ii-amino acids, ekufuneka umzimba wakho udale iiseli zezihlunu ezintsha kunye nokulungisa iiseli zezihlunu ezonakeleyo. Ngamafutshane, ngaphandle kweprotheyini eyaneleyo kunzima ukwakha ubunzima bemisipha.

Iiprotheyini kunye ne-veganism: umdlalo ogqibeleleyo

Njenge-vegan, unokucinga ukuba kunzima ukufumana iprotheyini eyaneleyo yokwakha izihlunu. Kodwa akukho nto iyinyani kangako! Mininzi imithombo yeprotheyini yemifuno onokuthi uyifake kwisidlo sakho. Cinga ngeembotyi, iilentile, tofu, tempeh, iquinoa, imbewu yehemp, imbewu yechia nokunye okuninzi. Into enkulu kukuba ezi proteni zemifuno azityebi kuphela kwiprotheni, kodwa zihlala ziqulethe ezinye izondlo ezibalulekileyo, ezifana nefiber, iivithamini kunye neeminerali. Ngale ndlela ubulala iintaka ezimbini ngelitye elinye!

Iiprotheyini kunye nokubuyiswa kwemisipha

Ukongeza ekwakheni izihlunu, iiproteni zikwadlala indima ebalulekileyo ekubuyiseleni izihlunu zakho emva kokuzilolonga ngamandla. Ngexesha lokuzilolonga, iinyembezi ezincinci zenzeka kwizicubu zakho zemisipha, ezifuna ukulungiswa. Iiprotheyini zinceda kule nkqubo yokubuyisela kwaye zivumele izihlunu zakho ukuba zikhule zomelele kwaye zikhulu. Ke ukubamba isidlo esineprotheyini etyebileyo okanye i-snack emva kokuzilolonga okunzima kuya kunika izihlunu zakho amafutha ezifunekayo ukuze ziphinde zikhule.

Iprotheyini kunye nokuhlutha

Iiprotheyini zinenye inzuzo xa kuziwa ekwakheni izihlunu: zibonelela ngemvakalelo ehlala ixesha elide yokuhlutha. Oku kuthetha ukuba emva kwesidlo esineprotheyini eninzi uya kuphinda ulambe. Oku kunokukuthintela ekutyeni okanye ekutyeni ngokugqithisileyo, nto leyo enenzuzo ekugcineni ubunzima obunempilo nokwakha ubunzima bezihlunu. Ngoko ukongezelela ekufakeni amafutha kwizihlunu zakho, iiproteni zinokukunceda ukulawula umdla wakho wokutya.

Ubungakanani obufanelekileyo beprotheni

Ngoku uyazi ukuba kutheni iprotheni ibalulekile ekwakheni imisipha, unokuzibuza ukuba ingakanani iprotheyini oyifunayo. Oku kuxhomekeke kwizinto ezininzi, ezifana nobunzima bakho, ubude, isini kunye nokuqina koqeqesho. Ngokuqhelekileyo, kucetyiswa ukuba iimbaleki zamandla zidla malunga ne-1,2 ukuya kwi-2 grams yeprotheni ngekhilogram yobunzima bomzimba ngosuku. Oku kuthetha ukuba ukuba unobunzima beekhilogram ezingama-70, umzekelo, kufuneka utye phakathi kwe-84 kunye ne-140 grams yeprotheni ngosuku. Kubalulekile ukukhumbula ukuba esi sisikhokelo kuphela kwaye kusoloko kububulumko ukufuna ingcebiso kwingcali yezokutya okanye ingcali yezondlo ukuze ubone ubungakanani obufanelekileyo beprotheyini kwimeko yakho ethile.

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Ke, ukuba uyi-vegan kwaye ufuna ukwakha izihlunu, akufuneki ube nexhala malunga nokunqongophala kweprotheyini ekutyeni kwakho. Ngolwazi oluchanekileyo kunye nokukhetha, unokufumana iprotheni eyaneleyo yezityalo ukuze ukondle kwaye ukhulise imisipha yakho. Ke qalisa kwaye ufumanise uninzi lwemithombo yeprotein ye-vegan emnandi nenesondlo phaya!

Iingcebiso zokutya zokwakhiwa kwemisipha njenge-vegan

Ukuba ufuna ukwakha izihlunu njenge-vegan, kubalulekile ukufumana iprotheni eyaneleyo. Iiprotheyini ziibhloko zokwakha zezihlunu kwaye zidlala indima ebalulekileyo ekulungiseni nasekukhuleni kwezihlunu zakho. Ngethamsanqa, kukho imithombo emininzi yeprotheyini esempilweni kwaye esekwe kwisityalo ngokupheleleyo.

Gxininisa kukutya okuneprotheyini eninzi

Ukufumana iprotheyini eyaneleyo, kubalulekile ukuba uqaphele kunye nokutya kwakho. Umzekelo, qala usuku lwakho ngesidlo sakusasa esineprotheyini eninzi, esifana nesmoothie eneprotein ye-vegan, i-oatmeal enamandongomane kunye nembewu, okanye i-tofu scramble kunye nemifuno. Yongeza iimveliso ezineprotheyini etyebileyo ekutyeni kwakho emini, ezinje ngeembotyi kunye neembotyi, iquinoa, tempeh, seitan, kunye neeflakes ezinomsoco.

Zama imithombo emitsha yeeprotheyini

Ukuba uqhubeka usebenzisa imithombo efanayo yeprotheyini, inokufumana i-monotonous ngokuhamba kwexesha. Ke ngoko, zama rhoqo imithombo emitsha yeprotheyini esekwe kwisityalo ukongeza iintlobo ezahlukeneyo kwisidlo sakho. Cinga nje ngomzekelo weembotyi zelupine, imbewu ye-hemp, imbewu ye-chia, ii-almonds, kunye ne-spirulina. Oku kutya akuqukethe iprotheni kuphela, kodwa kunye nezinye izondlo ezibalulekileyo ezinokuxhasa ukwakhiwa kwemisipha yakho.

Sebenzisa i-app ukulandelela lula

Ukuqinisekisa ukuba ufumana iprotein eyaneleyo, kunokuba luncedo ukusebenzisa i-app ekuvumela ukuba ulandelele ukutya kwakho. Kukho usetyenziso oluninzi olukhoyo lokukunceda uqonde ixabiso lesondlo sokutya kwakho kwaye uqiniseke ukuba ufumana isixa esifanelekileyo seprotheyini.

Nika ingqalelo umgangatho weeprotheni

Ukongeza kwisixa seprotheyini, umgangatho wayo nawo ubalulekile ekwakheni imisipha. Iiproteni zezityalo ngamanye amaxesha zinokuqulatha ii-amino acids ezimbalwa ezibalulekileyo kuneeprotheni zezilwanyana. Ukuqinisekisa ukuba ufumana zonke ii-amino acids ezibalulekileyo, kubalulekile ukulandela ukutya okuhlukahlukeneyo kunye nokudibanisa imithombo eyahlukeneyo yeprotheni. Umzekelo, ngokudibanisa iinkozo kunye neembotyi okanye iimbotyi.

Ingqwalasela eyongezelelweyo kwiiprotheni emva kokuzivocavoca

Ukuba uzilolonga rhoqo, kubalulekile ukuba unike ingqwalasela eyongezelelweyo kwiprotheyini yakho ethatha emva kokuzilolonga. Iiprotheyini zinceda ekubuyiseleni izihlunu zakho emva koqeqesho olunzulu. I-snack eneprotheyini okanye isidlo emva kokuzivocavoca kunokukhuthaza ukubuyiswa kwemisipha kunye nokuxhasa ukwakhiwa kwemisipha emitsha. Ngokomzekelo, cinga nge-smoothie ene-vegan protein powder, i-nati encinci, okanye i-protein esekelwe kwisityalo.

Qhubeka uzicela umngeni

Ukwakha imisipha yinkqubo efuna ixesha kunye nokuhambelana. Hlala ucela umngeni kwaye usete iinjongo ezintsha ukwenza izihlunu zakho zomelele kwaye zomelele. Umzekelo, zama imithambo emitsha, ngokuthe ngcembe wandise ubunzima obusebenzisayo ngexesha lokuzilolonga, kwaye ulandelele inkqubela yakho. Ngokuhlala ucela umngeni ngokwakho, unokufezekisa impumelelo ngokukhawuleza kwaye ubone imisipha yakho ikhula ngendlela efanelekileyo.

Ngezi ngcebiso zokutya kunye nokugxila okuchanekileyo kwisidlo sakho, ngokuqinisekileyo unokwakha izihlunu njenge-vegan. Kubalulekile ukukhumbula ukuba wonke umntu wahlukile, ngoko linge kwaye ufumane indlela esebenza kakuhle kuwe. Ukuba unemibuzo okanye ufuna ulwazi oluthe kratya malunga nesondlo esithile okanye iindlela zoqeqesho, khangela ulwazi lwemvelaphi okanye udibane nochwepheshe kule ndawo.

Beka iliso kwisakhiwo sakho semisipha ngexesha lokutya kwakho kwe-vegan

Ngethamsanqa, kukho izixhobo ezininzi eziluncedo kunye neendlela ezikhoyo zokubeka iliso kwisakhiwo sakho semisipha. Nazi ezinye iindlela onokuziqwalasela:

1. Isikali: Isikali yindlela elula yokugcina umkhondo wobunzima bakho. Ngelixa ubunzima ayisiyiyo yonke into malunga nokwakhiwa kwezihlunu, kunokukunika umbono obanzi wenkqubela phambili yakho.

2. Iteyiphu yokulinganisa: Ngomlinganiselo weteyiphu unokulinganisa isazinge samalungu ahlukeneyo omzimba, njengeengalo zakho, imilenze nesinqe. Ngokulinganisa rhoqo imilinganiselo yomzimba wakho, unokubeka iliso utshintsho kwi-muscle mass and fat percent.

3. Iifoto zokuqhubela phambili: Ukuthatha iifoto zakho rhoqo kunokukunceda ubone utshintsho emzimbeni wakho. Thelekisa iifoto ukusuka kumaxesha ahlukeneyo ukuze ubone ukuba ufumana ubunzima bezihlunu kunye nokuphucula ukwakheka komzimba wakho.

4. Fitness App: Kukho apps ezininzi fitness ezikhoyo ezinokukunceda esweni isakhiwo sakho izihlunu. Ezi zixhobo zikuvumela ukuba ulandelele ukusebenza kunye nesondlo sakho, ulinganise inkqubela yakho kwaye utshate iinjongo zakho.

Ujonga njani ulwakhiwo lwemisipha yakho usebenzisa i-app?

Ukusebenzisa i-app Fitness kunokwenza ukubeka esweni ulwakhiwo lwemisipha yakho lube lula kwaye lwakhiwe. Nanga amanye amanqaku ekufuneka uwagcine engqondweni xa usebenzisa i-app:

1. Beka iinjongo zakho: Ngaphambi kokuba uqale ukubeka iliso kwisakhiwo sakho semisipha, kubalulekile ukubeka iinjongo ezicacileyo. Umzekelo, ngaba ufuna ukwakha ubunzima bemisipha okanye ukwehlisa ipesenti yamafutha omzimba wakho? Ukwenza iinjongo zakho zichane kwaye zilinganiseke kuya kukunceda ulandele inkqubela yakho.

2. Faka ulwazi lwakho: I-app efanelekileyo yokomelela iya kukucela ukuba ufake iinkcukacha zakho zobuqu, ezinjengobude bakho, ubunzima, kunye nobudala. Ngokusekwe kolu lwazi, i-app ingabala iimfuno zakho zekhalori zemihla ngemihla kunye ne-macronutrients.

3. Gcina umkhondo wesondlo sakho: Ukwakha izihlunu, kubalulekile ukufumana iprotheyini eyaneleyo kunye neekhalori. Usetyenziso lokomelela lunokukunceda ulandelele ukutya kwakho kwemihla ngemihla kwaye uqiniseke ukuba ufumana izondlo ezaneleyo.

4. Rekhoda ukusebenza kwakho: Kukwabalulekile ukugcina umkhondo wokusebenza kwakho kwi-app. Oku kukuvumela ukuba ubone ukuba yeyiphi imithambo oyenzileyo, zingaphi iiseti kunye neereps ozigqibileyo, kwaye ungakanani ubunzima oye wabusebenzisa. Oku kukunceda ulandele inkqubela yakho kwaye uhlengahlengise ukusebenza kwakho ukuba kuyimfuneko.

5. Hlalutya inkqubela yakho: I-app efanelekileyo yokomelela iya kukunika iigrafu kunye neenkcukacha-manani ukuhlalutya inkqubela yakho. Oku kukuvumela ukuba ubone ukuba ubunzima bemisipha yakho buyanda, amandla akho ayaphucuka kwaye ukubunjwa komzimba wakho kuyatshintsha.

Ukubeka iliso kwisakhiwo sakho semisipha ngexesha lokutya kwe-vegan kunokukunceda ukuba ufikelele kwiinjongo zakho kwaye uqinisekise ukuba ufumana izondlo ezaneleyo. Ngoncedo lwe-app yokomelela kunye nezinye iindlela zokulinganisa, unokulandela ngokulula inkqubela yakho kwaye wenze naluphi na uhlengahlengiso ukwenza inkqubo isebenze.

Umahluko kwixabiso lezondlo phakathi kokutya kwe-vegan kunye nokutya kwenyama

Njenge-vegan okanye imifuno, ngamanye amaxesha kunokuba ngumngeni ukufumana iprotheni eyaneleyo yokwakha izihlunu. Iiprotheyini ziyimfuneko ekulungiseni nasekwakheni ubunzima bezihlunu. Ngethamsanqa, kukho imithombo emininzi yeprotheyini esekwe kwizityalo onokuthi uyidibanise ukuhlangabezana neemfuno zakho zemihla ngemihla.

Isixa seprotheni kunye neprofayili ye-amino acid

Kubalulekile ukwazi ukuba ingakanani iprotheyini oyidingayo kunye nokutya okusekelwe kwizityalo okutyebileyo kwiprotheyini. Ukwakhiwa kwemisipha, i-protein yemihla ngemihla ye-1,6-2,2 grams ngekhilogram yesisindo somzimba iyacetyiswa ngokubanzi. Ukongeza, kubalulekile ukunikela ingqalelo kwiprofayili ye-amino acid yemithombo yeprotheyini oyikhethayo. I-Leucine, i-amino acid ebalulekileyo, idlala indima ebalulekileyo ekwakheni izihlunu. Iiprotheyini zezityalo zinomlinganiselo ophantsi we-leucine kuneeprotheni zezilwanyana, kodwa oku kunokubuyekezwa ngokunyusa umthamo weprotheyini.

I-Bioavailability kunye nefuthe ekwakheni imisipha

Enye inkalo ekufuneka ithathelwe ingqalelo yi-bioavailability yeeprotheni zemifuno. Iiproteni zezilwanyana zifunxwa ngcono ngumzimba kuneeproteni zemifuno. Oku kuthetha ukuba njenge-vegan unokufuna iprotheyini ethe kratya ukufezekisa iziphumo ezifanayo ekwakhiweni kwezihlunu. Kwakhona kubalulekile ukwazi ukuba iiprotheyini zezityalo zihlala zincinci kuneeprotheni zezilwanyana, ezinokuthi zikhokelele ekwandeni kwegesi okanye iingxaki zokugaya. Kunokuba luncedo ukwahlula iprotheni yakho kwizidlo ezininzi imini yonke.

Amandla kunye nomthamo woqeqesho

Iiprotheyini azibalulekanga kuphela ekwakheni izihlunu, kodwa nokubonelela ngamandla ngexesha lokuzilolonga. Njenge-vegan, kubalulekile ukuqiniseka ukuba ufumana amandla aneleyo ukugcina umthamo wakho woqeqesho. I-carbohydrates ngumthombo obalulekileyo wamandla kwaye inokunceda ukuphucula ukusebenza kwakho. Ke qiniseka ukuba utya iicarbohydrates ezaneleyo ukongezelela kwiproteni yakho.

Umngeni wokufumana iprotheyini eyaneleyo

Ngamanye amaxesha kunokuba ngumceli mngeni ukufumana iprotheni eyaneleyo njenge-vegan, ngakumbi ukuba unengxaki yokutshintsha ukutya kwakho. Ngethamsanqa, kukho imithombo emininzi yeprotheyini esekwe kwisityalo ekhoyo, efana neembotyi, iilentile, tofu, tempeh, quinoa, imbewu ye-hemp, kunye nembewu ye-chia. Ukudibanisa imithombo eyahlukeneyo yeprotheyini kunokunceda ukuphucula iprofayili ye-amino acid kwaye ufumane iprotheni eyaneleyo.

Yongeza nge-vegan protein powder

Ukuba uzifumana usokola ukufumana iprotein eyaneleyo ngokutya kwakho rhoqo, ukongeza i-vegan protein powder kwisidlo sakho kunokuba luncedo. Ezi powders zenziwe ngemithombo yeprotheyini esekwe kwisityalo, efana neeertyisi, irayisi, ihempe okanye isoya, kwaye inokuba yindlela efanelekileyo nesebenzayo yokongeza kwiproteni yakho.

Ingakanani iprotheyini oyifunayo?

Umzimba wakho udinga iprotheni yonke imihla ukuze usebenze ngokufanelekileyo. Ngokuqhelekileyo, imfuno yeprotheyini iphantsi kakhulu, kodwa ngokuchasene nenkolelo eyaziwayo, le mfuneko ayikho phezulu kakhulu kwiimbaleki eziphilileyo. Ke ukuba uyi-vegan kwaye ufuna ukwakha izihlunu, akufuneki ube nexhala malunga nokungafumani iprotheni eyaneleyo.

Ii-amino acids eziyimfuneko kunye neeminerali

Ukongeza kwiprotheni, oku kutya kusekelwe kwizityalo kukwaqulethe ii-amino acids ezibalulekileyo kunye neeminerali ezifunwa ngumzimba wakho ekwakheni izihlunu kunye nokubuyisela. Kubalulekile ukuba ube nokutya okwahlukeneyo ukuqinisekisa ukuba ufumana zonke izondlo ozifunayo.

Beka iliso kwiprotheyini yakho yokutya kwaye ulungelelanise ukutya kwakho

Ukuqinisekisa ukuba ufumana iprotheni eyaneleyo, unokulandela umkhondo weprotheyini yakho usebenzisa i-app okanye idayari yokutya. Ukuba ufumanisa ukuba awufumani iiprotheyini zaneleyo, unokuhlengahlengisa ukutya kwakho ngokongeza ukutya okuneprotheyini eninzi.

Yazi i-macronutrients yakho

Ukongeza kokunikela ingqalelo kwiprotheyini yakho yokutya, kukwabalulekile ukufumana ibhalansi elungileyo phakathi kwamafutha kunye neecarbohydrates. Amafutha ngumthombo obalulekileyo wamandla kunye noncedo ekufunxeni izondlo ezithile, ngelixa iicarbohydrates zisebenza njengesibaso somzimba wakho. Zama ukulungelelanisa ezi macronutrients ngokuxhomekeke kwiimfuno zakho kunye neenjongo.

Yenza ukhetho olunempilo

Qinisekisa ukuba izidlo zakho kunye ne-snacks ziqulethe umxube omhle weeprotheni ezisekelwe kwizityalo, amafutha anempilo kunye ne-carbohydrates enzima. Cinga ngesaladi enemibalabala eneembotyi namandongomane, isitya sequinoa esinemifuno eqhotsiweyo kunye netofu, okanye ismoothie enomgubo weprotein yemifuno neziqhamo. Zama kwaye ujonge iiresiphi ezihambelana nencasa yakho kwaye zinike izondlo ezifanelekileyo.

Jonga inkqubela yakho

Ukuqinisekisa ukuba ufumana isixa esifanelekileyo seemacronutrients, kunokuba luncedo ukulandelela isondlo sakho kunye nokubeka iliso kwinkqubela phambili yakho. Kukho ii -apps ezininzi kunye neewebhusayithi ezikhoyo ezinokukunceda ukulandelela iikhalori zakho zemihla ngemihla kunye ne-macronutrients. Ngokuqaphela into oyityayo, unokuqinisekisa ukuba ufumana izondlo ezifanelekileyo zokukhula kwezihlunu kunye nokusebenza kwindawo yokuzivocavoca.

Ukubonelela ngezidlo ezipheleleyo ze-vegan

Kubalulekile ukuqiniseka ukuba ukutya kwakho kuqulathe zonke izondlo-mzimba ezifunekayo ngumzimba wakho. Dibanisa imithombo yeprotheyini esekelwe kwizityalo kunye nokutya okuziinkozo, imifuno kunye namafutha anempilo ukuqinisekisa ukuba ufumana zonke izondlo ozifunayo. Cinga ngesidlo sakusihlwa kunye nemifuno eyosiweyo, i-quinoa kunye ne-tahini yokugqoka, okanye isidlo sasemini kunye nesobho se-lentil kunye nesandwich yengqolowa kunye ne-avocado.

I-12x yeeprotheyini zemifuno kwisidlo sakho

1. Imifuno

Imifuno ayityebi kuphela kwiivithamini kunye neemaminerali ezibalulekileyo, kodwa iqulethe inani elimangalisayo leprotheni. Cinga, umzekelo, i-broccoli, isipinashi kunye ne-Brussels sprouts. Yongeza le mifuno ekutyeni kwakho ukwandisa iprotheni yakho.

2. Iilentile

Iilentile ziimbotyi ezincinci ezipakishwe ngeprotein. Zinezinto ezininzi kwaye zinokusetyenziswa kwiisuphu, izityu kunye neesaladi. Ukongeza, iilentile zikwatyebile kwifiber kunye neeminerali, nto leyo eyenza ukuba ibe yongezo olusempilweni ekutyeni kwakho.

3. IHummus

I-Hummus, eyenziwe kwi-chickpeas, ayimnandi nje njengediphu, kodwa kunye nomthombo omhle weprotheni. Yisasaze kwisonka sakho okanye uyisebenzise njengento yokunxiba kwisaladi yakho. Ngale ndlela awufumani kuphela ukunambitheka okumnandi, kodwa kunye neeprotheni eziyimfuneko.

4. USirulina

I-Spirulina yi-algae eluhlaza okwesibhakabhaka enomxholo ophezulu weprotheyini. Inokongezwa kwi-smoothies, iijusi okanye nakwisidlo sakho sangokuhlwa. Ukongeza kwiiprotheyini, i-spirulina ikwaqulethe ii-amino acids kunye neeminerali ezininzi ezibalulekileyo, nto leyo eyenza ukuba ibe yongezelelo oluxabisekileyo kwisidlo sakho se-vegan.

5. Imbewu yethanga

Imbewu yethanga ayimnandi nje njenge-snack, kodwa ikwangumthombo olungileyo weprotheyini. Yongeza kwiisaladi zakho, i-smoothies okanye uzisebenzise njenge-topping ye-oatmeal yakho. Ngale ndlela awufumani nje i-crunch enhle, kodwa kunye neeprotheni ezongezelelweyo.

6. Amaqanda endaweni

Njenge-vegan, unokuwaphepha amaqanda, kodwa oko akuthethi ukuba awukwazi ukufumana iprotheni. Zininzi izinto ezithatha indawo yeqanda emarikeni ezenziwe kwizithako ezisekelwe kwizityalo, ezifana netofu, umgubo we-chickpea okanye i-linseed. Ezi zibambela azikho phezulu kuphela kwiprotheyini, kodwa zikwasebenza ngeendlela ezininzi.

7. Iimbotyi zesoya

Iimbotyi zesoya zingumthombo obalaseleyo weproteni kwaye zinokulungiswa ngeendlela ezahlukeneyo. Cinga ngetofu, tempeh okanye edamame. Yongeza kwi-sticker-fries yakho, iisaladi okanye wenze ibhega enencasa. Ngale ndlela ufumana iiproteni zakho ngendlela enencasa.

8. Ibhotolo yamandongomane

Ibhotela ye-Peanut ayikho nje ukusasazeka okuthandekayo, kodwa kunye nomthombo omhle weprotheni. Yisasaze kwisandwich yakho, yongeze kwi-smoothie yakho okanye uyisebenzise njengediphu yemifuno yakho. Ibhotela ye-Peanut ayimnandi nje kuphela, kodwa ikwayindlela efanelekileyo yokunyusa iprotheni yakho.

9. Iikheshe

I-cashews ayiyona nje i-snack enempilo, kodwa kunye nomthombo omhle weprotheni. Yongeza kwisidlo sakho, iisaladi okanye uzisebenzise njengesiseko sesonka samasi se-vegan. I-cashews ayinayo kuphela iprotheni ephezulu, kodwa ityebile kumafutha anempilo.

10. IiWalnuts

IiWalnuts azinandi nje kuphela, kodwa zikwangumthombo olungileyo weprotheyini. Yongeza kwisidlo sakho sakusasa, iisaladi okanye uzisebenzise njenge-topping ye-vegan yogurt. I-Walnuts ayinayo kuphela iprotheni ephezulu, kodwa ityebile kwi-omega-3 fatty acids.

11. Irayisi yeBasmati

Irayisi ye-Basmati ngumthombo olungileyo weprotheyini kwaye inokusebenza njengesiseko sesitya ezahlukeneyo. Yisebenzise njengesitya esisecaleni, yongeze kwikhari yakho okanye wenze isaladi enencasa yerayisi. Irayisi ye-Basmati ayiphezulu kuphela kwiprotheyini, kodwa ikwangumthombo olungileyo we-carbohydrates.

12. Buckwheat

I-Buckwheat yinkozo engenagluten equlethe iprotheni eninzi. Yisebenzise njengesiseko se-pancakes, yongeza kwiisaladi zakho okanye wenze i-porridge ye-buckwheat emnandi. I-Buckwheat ayinayo kuphela iprotheni ephezulu, kodwa icebile kwifiber kunye neemaminerali.

Ngale mithombo ye-protein esekelwe kwizityalo ezili-12, unokufumana iprotheni eyaneleyo njenge-vegan yokwakha imisipha. Yahlula ukutya kwakho kwaye ulinge ngeendlela ezahlukeneyo zokupheka ukuze uqiniseke ukuba ufumana zonke izondlo ezibalulekileyo.

Iiflakes zegwele elinomsoco: eyona ndawo ifanelekileyo yetshizi endaweni yezilwanyana

Iiflake zegwele ezinomsoco ziiflakes ezincinci ezenziwe kwiiseli zeyeast ezingasebenziyo ezomisiweyo. Zinencasa emnandi yesonka samasi kwaye zihlala zisetyenziswa endaweni yetshizi egayiweyo. Ungasuka uzifefe phezu kwezitya zakho ngaloo ncasa imnandi.

Zingaphi iiflekhi zegwele ezinomsoco onokuthi uzitye?

Inani elichanekileyo lee-flakes ze-yeast yesondlo omele udle kuxhomekeke kubunzima bomzimba wakho, inqanaba lomsebenzi kunye neenjongo. Ngokuqhelekileyo kucetyiswa ukuba udle malunga ne-1 ukuya kwi-2 yecephe ye-yeast flakes enesondlo yonke imihla. Oku kufikelela malunga ne-20-30 grams. Qiniseka ukuba wongeza iiflakes zegwele lesondlo kwisidlo esilungeleleneyo okanye i-snack ukugcina ibhalansi enkulu yokutya kwakho.

Kutheni le nto igwele le-yeast flakes ilukhetho olulungileyo kwii-vegans?

Izilwanyana kufuneka ziqinisekise ukuba zifumana iprotheni eyaneleyo, ngakumbi ukuba zifuna ukukhuthaza ukwakhiwa kwemisipha. Iiflake zegwele ezinomsoco zingumthombo obalaseleyo weprotheyini yemifuno kwaye inokunceda ukuhlangabezana nemfuno yeprotheyini yemihla ngemihla. Ngaphezu koko, iiflakes zegwele ezinomsoco zityebile kwezinye izondlo, ezinjengeevithamini ze-B, ezibalulekileyo kukutya okunempilo kwe-vegan.

Ungazisebenzisa njani iiflekhi zegwele ezinomsoco?

Iiflake zegwele ezinomsoco ziguquguquka kakhulu kwaye zinokusetyenziswa ngeendlela ezahlukeneyo ekutyeni kwakho kunye nakwi-snacks. Nazi iimbono ezimbalwa:

• Fafaza igwele elinomsoco kwipasta yakho ukuze ufumane incasa yesonka samasi.
• Yongeza icephe legwele elinomsoco kwi-smoothie yakho okanye ubisi olusekelwe kwisityalo kwiprotheni eyongezelelweyo.
• Sebenzisa i-yeast flakes njenge-topping kwiisaladi zakho okanye imifuno egcadiweyo.
• Xuba iimvubelo ezinomsoco kwi-sauce yakho ye-vegan yetshizi ukwenzela ukuthungwa kwekhrimu kunye nencasa.

Iimbotyi kunye neembotyi: ngumthombo onamandla weprotheyini esekelwe kwisityalo sokwakhiwa kwemisipha

Ukuba ufuna ukwakha izihlunu njenge-vegan, kubalulekile ukufumana iprotheni eyaneleyo. Iimbotyi kunye nezityalo eziziimbotyi zilolona khetho lubalaseleyo njengoko zingengomthombo olungileyo weprotheyini kuphela, kodwa zikwagcwele izondlo ezifunwa ngumzimba wakho ekukhuleni kwezihlunu kunye nokulungisa.

Zeziphi iimbotyi kunye neembotyi ezingcono?

Zininzi iimbotyi kunye neembotyi onokuthi ukhethe kuzo, kodwa ezinye zezona zikhetho zineprotheyini ephezulu ziquka:

• Iilentile: Ukongeza ekubeni ngumthombo omkhulu weprotheyini, iilentile zikwatyebile kwifiber kunye nentsimbi. Yongeza kwiibhega zakho zembotyi okanye uzitye njengesitya esisecaleni.
• I-Chickpeas: I-Chickpeas iyaguquguquka kwaye inokusetyenziswa kwi-hummus, i-salads okanye ifakwe kwi-snack e-crunchy. Zityebile kwiprotheyini kwaye ziqulethe namafutha anempilo.
• Iimbotyi: Iimbotyi ezimnyama, iimbotyi zezintso, kunye nezinye iimbotyi zingumthombo omkhulu weprotheyini. Yongeza ekutyeni kwakho, okufana ne-stew, isuphu okanye i-tacos, ukongezwa kweprotheyini eyongezelelweyo.

Nika ingqalelo kwibhalansi efanelekileyo

Ngelixa iimbotyi kunye nemifuno ziyimithombo emikhulu yeprotheyini, kubalulekile ukubandakanya okunye ukutya okuneprotheyini ephezulu kwisidlo sakho ukuqinisekisa ukuba ufumana zonke ii-amino acids ezibalulekileyo. Dibanisa iimbotyi kunye neembotyi kunye neenkozo, amandongomane, imbewu kunye nemifuno ukwenza umthombo opheleleyo weprotheyini.

Zama iiresiphi ezintsha kwaye wonwabe

Ukutya iimbotyi kunye neembotyi akufuneki kube yindinisa. Zininzi iiresiphi ezimnandi ezifumanekayo apho iimbotyi kunye neembotyi zidlala indima ephambili. Zama ngemifuno eyahlukeneyo kunye neziqholo ukwenza ukutya okumnandi okuxhasa ukwakhiwa kwezihlunu zakho.

Qinisekisa ukuba utya iimbotyi kunye neembotyi ngokwaneleyo yonke imihla ukuhlangabezana neemfuno zakho zeprotheyini kwaye wenze le mithombo yeprotheyini isekwe kwisityalo ibe yinxalenye ebalulekileyo yokutya kwakho kwe-vegan. Ngokukhetha okufanelekileyo kunye nokusabalalisa okulinganayo kwezondlo, unokwakha ngokufanelekileyo imisipha ngaphandle kwenyama okanye iimveliso zobisi.

Iprotheyini yemifuno: amandla emifuno yokwakha izihlunu

Imifuno yinxalenye eyimfuneko yokutya kwe-vegan kwaye inokudlala indima ebalulekileyo ekwakhiweni kwemisipha. Abagcini nje ukubonelela ngoluhlu lwezondlo, kodwa baqulethe iprotheni eyaneleyo yokuxhasa umzimba wakho ekwakheni izihlunu. Into enkulu kukuba imifuno iza kuzo zonke iimilo kunye nobukhulu, ngoko unokwahluka kwaye ulinge ngokungapheliyo ngokutya kwakho.

Imifuno eneprotheni

Ngelixa imifuno ayinawo amanqanaba aphezulu eprotheyini, kukho iindidi ezininzi zemifuno eneprotheyini eninzi kunokuba unokulindela. Nantsi eminye imizekelo yemifuno eneprotheyini onokuthi uyifake kwisidlo sakho se-vegan:

• Artichokes: Le mifuno imnandi iqulethe malunga ne-4 grams yeprotheni kwi-artichoke ephakathi. Ikwangumthombo omkhulu wefiber kunye nevithamin C.
• I-Asparagus: Ukongeza kwincasa yabo emnandi, i-asparagus iqulethe malunga ne-4 grams yeprotheni nge-100 grams. Zikwatyebile kwivithamin K kunye nefolic acid.
• Ikholifulawa: Lo mifuno unezinto ezininzi uqulethe malunga neegram ezi-2 zeprotheyini kwi-100 grams nganye. Ikwangumthombo olungileyo wevithamin C kunye nevithamin K.
• I-Cashews: Nangona ingeyiyo imifuno, i-cashews yi-snack ephezulu yeprotheni. Ziqulethe malunga neegram ze-5 zeprotheyini nganye (28 grams) kwaye zibonelela ngamafutha kunye neeminerali ezinempilo.

Ukhetho olunempilo noluzinzileyo

Ukutya imifuno eneprotheyini ecebileyo ayilungele umzimba wakho kuphela, kodwa nakwihlabathi elisingqongileyo. Ngokukhetha iiproteni ezisekelwe kwizityalo, ufaka isandla kwimveliso yokutya ezinzileyo kunye nenoxanduva. Imifuno ngumthombo omkhulu weprotheyini enceda umzimba wakho kunye neplanethi.

Vumela imifuno ikukhuthaze

Ngemifuno emininzi eyahlukileyo onokukhetha kuyo, amathuba angenasiphelo. Linga iindlela zokupheka ezintsha kunye nezimvo zokugcina izidlo zakho ze-vegan zinomdla kwaye zinencasa. Nokuba wenza i-cauliflower steak okanye isaladi enemibala kunye ne-asparagus kunye ne-artichokes, imifuno inokukukhuthaza ukuba ube nobuchule ekhitshini ngelixa uxhasa isakhiwo sakho semisipha.

Ke, ungalibali ukubandakanya imifuno kwisidlo sakho semihla ngemihla ukuba uyakha izihlunu. Ababoneleli kuphela ngeprotheyini eyaneleyo, kodwa banegalelo ekudleni okunempilo kunye nokulinganisela. Khetha imifuno emitsha kunye neyonyaka kwaye ubavumele badlale indima ebalulekileyo kwishedyuli yakho ye-vegan yokuzilolonga. Yitya okunempilo, utye ukutya okusekelwe kwizityalo kwaye wenze umhlaba ube mhle ngakumbi.

I-Vegan protein powder: ukhetho olusekelwe kwisityalo ngokupheleleyo kwisakhiwo semisipha

Njenge-vegan okanye imifuno, ngamanye amaxesha kunokuba ngumngeni ukufumana iprotheni eyaneleyo yokwakha ubunzima bemisipha. Ngethamsanqa, kukho intaphane yeprotein esekwe kwintengiso yomgubo namhlanje enokukunceda ukuba uhlangabezane neemfuno zakho zeprotheyini. Nazi izizathu ezimbalwa zokuba kutheni kufuneka uthathele ingqalelo ukongeza i-vegan protein powder kwisidlo sakho:

• Isiseko sesityalo ngokupheleleyo: Iprotein yeVegan yomgubo yenziwe ngezinto ezisekelwe kwizityalo, ezinjengeeertyisi, irayisi, ihempe okanye isoya. Azinamveliso yezilwanyana kwaye ke zifanelekile kubomi be-vegan.

• Izondlo kwaye iphelele: Iiprotheyini ze-Vegan powders zihlala zityetyiswa ngee-amino acids ezibalulekileyo kunye nezondlo, zibenza babe ngumthombo opheleleyo weprotheyini. Banokukunceda ukuba ufumane zonke izondlo ozifunayo zokwakha izihlunu kunye nokubuyisela.

• Iinketho eziguquguqukayo: Kukho intaphane yeprotheyini yeprotheyini yomgubo kwimarike, nganye inomxube wayo weeproteni ezisekwe kwizityalo. Unokukhetha kwiincasa ezahlukeneyo kunye nokwenziwa, ngoko unokuhlala ufumana inketho ehambelana nezinto ozikhethayo.

Loluphi ukhetho lweprotein ye-vegan olukhoyo?

Kukho iibrendi ezininzi ezibonelela ngeprotein ye-vegan powders, kodwa ukhetho oludumileyo phakathi kwe-vegans yi-Alpha Foods. Ukutya kweAlpha kunika uluhlu lweprotein ye-vegan powders eyenziwe ngokukodwa ukuhlangabezana neemfuno zezilwanyana kunye nemifuno. Iiprotheyini zomgubo wazo zenziwe ngeeproteni zemifuno ezikumgangatho ophezulu kwaye azinazongezo ezenziweyo.

Ukutya kweAlpha kunika iintlobo ngeentlobo zeencasa kunye nemixube, kubandakanya ivanilla, itshokolethi, iqunube, kunye nomxube wokutya okuphezulu. Ezi proteni zomgubo azinandi nje kuphela, kodwa zinomsoco kwaye zikunceda ufezekise iinjongo zakho zokwakha izihlunu.

Amava eembaleki eziphezulu ze-vegan kunye ne-vegan protein powder

Ngokungakumbi nangakumbi iimbaleki eziphezulu zikhetha ukongeza i-vegan protein powder ekutyeni kwazo. Bafumanisa ukuba iyabanceda benze ngcono kwaye baphinde balulame ngokukhawuleza emva kokuzilolonga ngamandla. Nazi ubungqina obumbalwa obuvela kwiimbaleki eziphezulu ze-vegan zisebenzisa i-vegan protein powder:

• Oko ndaqala ukusebenzisa i-vegan protein powder ndiye ndabona amandla am kunye namandla am esanda. Indincedile ukuba ndoyise iirekhodi zam zokunyusa amandla kwaye ndongeze ubunzima bezihlunu zam.” - uLisa, i-powerlifter.

• “Njengembaleki ephezulu ye-vegan, ngamanye amaxesha kunzima ukufumana iprotein eyaneleyo. I-Vegan protein powder sisisombululo esifanelekileyo kum. Kundinceda ukuba ndityebe izihlunu zam kwaye ndiqhubeke ndidlala kwindawo ephezulu.”—UMark, imbaleki ehlawulwayo.

• “Ndihlala ndikhangela iindlela zokudibanisa ubomi bam be-vegan kunye nothando lwam lokomelela. Iprotein yeVegan yomgubo indincedile ukuba ndiphulukane neekhilogram zam ngelixa ndigcina ubunzima bezihlunu zam. ”- USarah, Umthandi woQoqosho.

Ingaba ungumdlali ophezulu okanye ufuna nje ukwandisa ubunzima bakho be-muscle, i-vegan protein powder ingaba yinto ebalulekileyo ekutyeni kwakho. Inika ukhetho olusekelwe kwisityalo ngokupheleleyo ukuhlangabezana neemfuno zakho zeprotheni kwaye ikuncede ufikelele kwiinjongo zakho zokwakha izihlunu. Zama iprotein ye-vegan enjengokukutya kwe-Alpha kwaye ufumane izibonelelo kwindlela yakho yokuphila ye-vegan.

Isiphelo

Ukuba udibanisa iiprotheni ezifanelekileyo zemifuno kunye neekhabhohayidrethi ezifanelekileyo kunye namafutha, unokufikelela kwiziphumo ezilungileyo ngokwenene kwisakhiwo sakho semisipha. Kubalulekile ukufumana iprotheyini eyaneleyo kwaye ufumane indibaniselwano eyiyo yeeproteni zezityalo ezisebenza kakuhle kumzimba wakho.

Ukuba usebenzisa ezi ngcebiso, unokufikelela kwiziphumo ezintle kakhulu kwisakhiwo sakho semisipha.

UJoost Nusselder, umsunguli woosompempe.eu ngumthengisi wentengiso, utata kwaye uyathanda ukubhala ngazo zonke iintlobo zemidlalo, kwaye naye udlale imidlalo emininzi ngokwakhe ebomini bakhe bonke. Ngoku ukusukela ngo-2016, yena neqela lakhe bebesenza amanqaku ebhlogi aluncedo ukunceda abafundi abathembekileyo ngemidlalo yabo.