Ukwakhiwa kwemisipha ye-Vegan: Imithombo yamaprotheni yemifino engu-12x ongafuni ukuyigeja

I-Veganism wukudla lapho kungadliwa khona imikhiqizo yezilwane, njengenyama, inhlanzi, amaqanda, imikhiqizo yobisi kanye nemikhiqizo yobisi. Imikhiqizo equkethe izinto zezilwane ezifana nebhotela, ushizi, uvolo kanye noboya obuzwakalayo nayo iyagwenywa. Kulesi sihloko sixoxa nge-veganism nokwakhiwa kwemisipha futhi sinikeze amathiphu wokuthi yini okufanele uyibheke.

Ungakwazi yini ukwakha imisipha njenge-vegan?

Njenge-vegan, akudingeki ukhathazeke ngokungatholi amaprotheni anele ukwakha imisipha. Kunemithombo eminingi yamaprotheni esekelwe ezitshalweni ongayingeza ekudleni kwakho ukuze uqinisekise ukuthi uthola imisoco eyanele. Ngenhlanganisela efanele yamaprotheni asekelwe esitshalweni, amakhabhohayidrethi namafutha ungakwazi ukusekela ukwakhiwa kwemisipha yakho futhi ufinyelele imigomo yakho yokufaneleka.

Iprotheni yemifino yokudla kwasekuseni

Qala usuku lwakho ngesidlo sasekuseni esicebile ngamaprotheni ukuze unikeze imisipha yakho isiqalo esihle. I-Oatmeal iyindlela enhle kakhulu ngoba ayinamaprotheni amaningi kuphela, kodwa futhi nama-carbohydrate agayeka kancane akunika amandla. Ungacebisa i-oatmeal yakho nge-protein-based powder powder ukuze uthole imisoco eyengeziwe. Enye inketho i-smoothie enamaprotheni emifino, njengengxube yezithelo, ubisi olusekelwe ezitshalweni kanye ne-scoop ye-protein powder.

Hlola lezi zokupheka

Uma ufuna ugqozi, kunenqwaba yezindlela zokupheka ezitholakalayo ongazizama. Isibonelo, u-Stephan Vogel uthuthukise izindlela zokupheka eziningi ezisekelwe esitshalweni ezilungele ukwakha imisipha. Ngizamile futhi izindlela zokupheka ezimbalwa futhi engihlangabezane nakho kuhle kakhulu. Kungenzeka ngempela ukwakha imisipha ekudleni okusekelwe esitshalweni.

Ngakho-ke, uma uzibuza ukuthi ungakwazi yini ukwakha imisipha njenge-vegan, impendulo inguyebo ozwakalayo. Ngolwazi olufanele nokukhetha ungathola amaprotheni anele futhi usekele ukwakhiwa kwemisipha yakho. Zama imithombo ehlukene yamaprotheni asekelwe ezitshalweni futhi uthole ukuthi yimiphi esebenza kangcono kakhulu emzimbeni wakho.

Kungani amaprotheni abalulekile ekwakheni imisipha?

Uma uzimisele ngokwakha imisipha, cishe uyazi ukuthi amaprotheni abalulekile ekwakheni nasekulungiseni imisipha yakho. Kodwa kungani amaprotheni ebaluleke kangaka? Phela, amaprotheni, ngomqondo ongokomfanekiso, ayizingqimba zemisipha yakho. Aqukethe ama-amino acid, umzimba wakho owadingayo ukuze wakhe amangqamuzana emisipha amasha futhi ulungise amangqamuzana emisipha awonakele. Ngamafuphi, ngaphandle kwamaprotheni anele kunzima ukwakha isisindo semisipha.

Amaprotheni kanye ne-veganism: ukufana okuphelele

Njenge-vegan, ungase ucabange ukuthi kunzima ukuthola amaprotheni anele okwakha imisipha. Kodwa akukho okungelona iqiniso kangako! Kunemithombo eminingi yamaprotheni yemifino ongayingeza ekudleni kwakho. Cabanga ngobhontshisi, udali, tofu, tempeh, quinoa, imbewu ye-hemp, imbewu ye-chia nokunye okuningi. Okuhle kakhulu ukuthi lawa maprotheni emifino awagcini nje ngokucebile amaprotheni, kodwa futhi ngokuvamile aqukethe ezinye izakhi ezibalulekile, njenge-fiber, amavithamini namaminerali. Ngale ndlela ubulala izinyoni ezimbili ngetshe elilodwa!

Amaprotheni nokululama kwemisipha

Ngaphezu kokwakha imisipha, amaprotheni adlala indima ebalulekile ekululameni kwemisipha yakho ngemva kokuzivocavoca okukhulu. Ngesikhathi sokuzivocavoca, izinyembezi ezincane zenzeka ezicubu zemisipha yakho, ezidinga ukulungiswa. Amaprotheni asiza kule nqubo yokululama futhi avumele imisipha yakho ukuthi ikhule ibe namandla futhi ibe mkhulu. Ngakho-ke ukubamba ukudla okunamaprotheni amaningi noma ukudla okulula ngemva kokujima okunzima kuzonikeza imisipha yakho uphethiloli ewudingayo ukuze ilulame futhi ikhule.

Amaprotheni nokusutha

Amaprotheni anenye inzuzo uma kuziwa ekwakhiweni kwemisipha: anikeza umuzwa ohlala njalo wokusutha. Lokhu kusho ukuthi ngemva kokudla okunamaprotheni amaningi uzophinde ulambe kancane. Lokhu kungakuvimbela ukuthi ungadli noma udle ngokweqile, okubuye kube yinzuzo ekugcineni isisindo esinempilo nokwakha imisipha yemisipha. Ngakho, ngaphezu kokuqinisa imisipha yakho, amaprotheni angasiza ekulawuleni ukudla kwakho.

Inani elifanele lamaprotheni

Manje njengoba uyazi ukuthi kungani amaprotheni abalulekile ekwakheni imisipha, ungase uzibuze ukuthi ingakanani amaprotheni oyidingayo. Lokhu kuncike ezicini eziningana, njengesisindo sakho, ubude, ubulili kanye nokuqina kokuqeqeshwa. Ngokuvamile, kunconywa ukuthi abasubathi bamandla badle cishe amagremu angu-1,2 kuya kwangu-2 amaprotheni ngekhilogremu yesisindo somzimba ngosuku. Lokhu kusho ukuthi uma unesisindo esingamakhilogremu angu-70, isibonelo, kufanele udle phakathi kuka-84 no-140 amagremu wamaprotheni ngosuku. Kubalulekile ukukhumbula ukuthi lesi yisiqondiso kuphela futhi kuwukuhlakanipha ngaso sonke isikhathi ukufuna iseluleko kuchwepheshe wezokudla noma isazi sokudla okunomsoco ukuze uthole inani elifanele leprotheyini esimweni sakho esithile.

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Ngakho-ke, uma u-vegan futhi ufuna ukwakha imisipha, akudingeki ukhathazeke ngokuntuleka kwamaprotheni ekudleni kwakho. Ngolwazi olufanele nokukhetha, ungathola amaprotheni anele asekelwe ezitshalweni ukuze ukondle futhi ukhulise imisipha yakho. Ngakho-ke qalisa futhi uthole imithombo eminingi yamaprotheni e-vegan amnandi futhi anomsoco laphaya!

Amathiphu okudla okwakha imisipha njenge-vegan

Uma ufuna ukwakha imisipha njenge-vegan, kubalulekile ukuthola amaprotheni anele. Amaprotheni ayizingqimba zokwakha zemisipha futhi adlala indima ebalulekile ekulungiseni nasekukhuleni kwezicubu zemisipha yakho. Ngenhlanhla, kunemithombo eminingi yamaprotheni enempilo futhi esekelwe ngokuphelele ezitshalweni etholakalayo.

Gxila ekudleni okunamaprotheni amaningi

Ukuze uthole amaprotheni anele, kubalulekile ukuhlanganisa ngokucophelela ukudla kwakho. Isibonelo, qala usuku lwakho ngesidlo sasekuseni esicebile ngamaprotheni, njenge-smoothie ene-vegan protein powder, i-oatmeal enamantongomane nembewu, noma i-tofu scramble nemifino. Engeza imikhiqizo enamaprotheni amaningi ekudleni kwakho phakathi nosuku, njengobhontshisi nemifino, i-quinoa, i-tempeh, i-seitan, nama-yeast flakes.

Zama imithombo emisha yamaprotheni

Uma uqhubeka nokusebenzisa imithombo efanayo yamaprotheni, ingaba yi-monotonous ngokuhamba kwesikhathi. Ngakho-ke, zama njalo imithombo emisha yamaprotheni asekelwe esitshalweni ukuze wengeze okuhlukahlukene ekudleni kwakho. Cabanga ngesibonelo sikabhontshisi we-lupine, imbewu ye-hemp, imbewu ye-chia, ama-alimondi, ne-spirulina. Lokhu kudla akuqukethe amaprotheni kuphela, kodwa futhi nezinye izakhi ezibalulekile ezingasekela ukwakhiwa kwemisipha yakho.

Sebenzisa uhlelo lokusebenza ukuze ulandelele kalula

Ukuqinisekisa ukuthi uthola amaprotheni anele, kungaba usizo ukusebenzisa uhlelo lokusebenza olukuvumela ukuthi ulandelele ukudla kwakho okunomsoco. Kunezinhlelo zokusebenza ezimbalwa ezitholakalayo ukuze zikusize uqonde ivelu yokondleka kokudla kwakho futhi uqiniseke ukuthi uthola inani elifanele lephrotheni.

Naka izinga lamaprotheni

Ngaphezu kwenani lamaprotheni, izinga layo libalulekile ekwakheni imisipha. Amaprotheni ezitshalo kwesinye isikhathi angaba nama-amino acid abalulekile ambalwa kunamaprotheni ezilwane. Ukuqinisekisa ukuthi uthola wonke ama-amino acid abalulekile, kubalulekile ukulandela ukudla okuhlukahlukene futhi uhlanganise imithombo ehlukene yamaprotheni. Isibonelo, ngokuhlanganisa okusanhlamvu nobhontshisi noma okusanhlamvu.

Ukunakwa okwengeziwe kumaprotheni ngemuva kokuzivocavoca

Uma uzivocavoca njalo, kubalulekile ukunaka kakhulu ukudla kwakho amaprotheni ngemva kokuzivocavoca. Amaprotheni asiza ekubuyiseleni imisipha yakho ngemva kokuqeqeshwa okujulile. I-snack ecebile amaprotheni noma ukudla ngemva kokuzivocavoca kungakhuthaza ukululama kwemisipha futhi kusekele ukwakhiwa kwemisipha emisha. Isibonelo, cabanga nge-smoothie ene-vegan protein powder, idlanzana lamantongomane, noma i-protein esekelwe esitshalweni shake.

Qhubeka uziphonsela inselelo

Ukwakha imisipha kuyinqubo edinga isikhathi nokuvumelana. Qhubeka uziphonsela inselelo futhi uzibekele imigomo emisha yokwenza imisipha yakho iqine futhi ibe namandla. Isibonelo, zama ukuvivinya umzimba okusha, kancane kancane wandise isisindo osisebenzisayo phakathi nokuzivocavoca kwakho, futhi ulandelele ukuqhubeka kwakho. Ngokuzibekela inselele njalo, ungafinyelela impumelelo ngokushesha futhi ubone imisipha yakho ikhula ngendlela enhle.

Ngalawa macebiso okudla nokugxila okulungile ekudleni kwakho, ungakwazi ngempela ukwakha imisipha njenge-vegan. Kubalulekile ukukhumbula ukuthi wonke umuntu uhlukile, ngakho-ke zama futhi uthole indlela ekusebenzela kangcono. Uma unemibuzo noma ufuna ulwazi olwengeziwe mayelana nokudla okuthile noma izindlela zokuqeqesha, bheka ulwazi lwangemuva noma thintana nochwepheshe kule ndawo.

Gada ukwakheka kwemisipha yakho ngesikhathi sokudla kwakho kwe-vegan

Ngenhlanhla, kukhona amathuluzi amaningana awusizo nezindlela ezitholakalayo zokuqapha isakhiwo sakho semisipha. Nazi ezinye izinketho ongazicabangela:

1. Isikali: Isikali siyindlela elula yokugcina umkhondo wesisindo sakho. Yize isisindo singeyona yonke into ngokwakhiwa kwemisipha, singakunikeza umbono ojwayelekile wenqubekelaphambili yakho.

2. Iteyiphu yokukala: Ngeteyiphu yokukala ungakwazi ukukala ukuzungeza kwezingxenye zomzimba ezihlukene, njengezingalo, imilenze nokhalo. Ngokulinganisa njalo izilinganiso zomzimba wakho, ungakwazi ukuqapha izinguquko zesisindo somzimba kanye namaphesenti amafutha.

3. Izithombe Zokuthuthuka: Ukuthatha izithombe zakho njalo kungakusiza ubone izinguquko emzimbeni wakho. Qhathanisa izithombe ezivela ezikhathini ezahlukene ukuze ubone ukuthi uyazuza yini isisindo somzimba futhi uthuthukisa ukwakheka komzimba wakho.

4. Uhlelo Lokusebenza Lokufaneleka: Kunezinhlelo zokusebenza ezimbalwa zokufaneleka ezitholakalayo ezingakusiza ukuqapha ukwakheka kwemisipha yakho. Lezi zinhlelo zokusebenza zikuvumela ukuthi ulandelele ukusebenza nokudla kwakho, ulinganise inqubekelaphambili yakho bese udweba imigomo yakho.

Ugada kanjani imisipha yakho usebenzisa uhlelo lokusebenza?

Ukusebenzisa uhlelo lokusebenza lokufaneleka kungenza ukuqapha imisipha yakho ibe lula futhi yakheke. Nawa amaphuzu okufanele uwakhumbule lapho usebenzisa uhlelo lokusebenza:

1. Beka imigomo yakho: Ngaphambi kokuba uqale ukuqapha isakhiwo sakho semisipha, kubalulekile ukubeka imigomo ecacile. Ngokwesibonelo, ingabe ufuna ukwakha imisipha more mass noma wehlise amaphesenti fat umzimba wakho? Ukwenza imigomo yakho icace futhi ilinganiseke kuzokusiza ukuthi ulandelele ukuqhubeka kwakho.

2. Faka imininingwane yakho: Uhlelo lokusebenza lokufaneleka oluhle luzokucela ukuthi ufake imininingwane yakho yomuntu siqu, njengobude bakho, isisindo, neminyaka. Ngokusekelwe kulolu lwazi, uhlelo lokusebenza lungakwazi ukubala izidingo zakho zekhalori zansuku zonke nama-macronutrients.

3. Gcina umbhalo walokho okudlayo: Ukuze wakhe imisipha, kubalulekile ukuthola amaprotheni nama-calorie anele. Uhlelo lokusebenza lokufaneleka lungakusiza ukulandelela ukudla kwakho kwansuku zonke futhi uqiniseke ukuthi uthola imisoco eyanele.

4. Rekhoda ukujima kwakho: Kubalulekile futhi ukugcina umkhondo wokujima kwakho kuhlelo lokusebenza. Lokhu kukuvumela ukuthi ubone ukuthi yiziphi izivivinyo ozenzile, mangaki amasethi nama-reps owaqedile, kanye nesisindo esingakanani osisebenzisile. Lokhu kukusiza ukuthi ulandelele ukuqhubeka kwakho futhi ulungise ukujima kwakho uma kunesidingo.

5. Hlaziya ukuqhubeka kwakho: Uhlelo lokusebenza oluhle lokufaneleka luzokunikeza amagrafu nezibalo ukuze uhlaziye ukuqhubeka kwakho. Lokhu kukuvumela ukuthi ubone ukuthi isisindo sakho semisipha siyanda, amandla akho ayathuthuka futhi ukwakheka komzimba wakho kuyashintsha.

Ukuqapha isakhiwo sakho semisipha ngesikhathi sokudla kwakho kwe-vegan kungakusiza ufinyelele imigomo yakho futhi uqinisekise ukuthi uthola imisoco eyanele. Ngosizo lohlelo lokusebenza lokufaneleka nezinye izindlela zokulinganisa, ungakwazi ukulandelela kalula ukuqhubeka kwakho futhi wenze noma yiziphi izinguquko ukuze ulungiselele inqubo.

Umehluko kumanani wokudla okunempilo phakathi kokudla kwe-vegan nokudla kwenyama

Njengomuntu odla imifino noma imifino, ngezinye izikhathi kungaba inselele ukuthola amaprotheni anele wokwakha imisipha. Amaprotheni abalulekile ekulungiseni nasekwakheni imisipha. Ngenhlanhla, kunemithombo eminingi yamaprotheni esekelwe ezitshalweni ongayihlanganisa ukuze uhlangabezane nezidingo zakho zansuku zonke.

Inani lamaprotheni kanye nephrofayili ye-amino acid

Kubalulekile ukwazi ukuthi udinga amaprotheni angakanani nokuthi yikuphi ukudla okusekelwe ezitshalweni okunothe ngamaprotheni. Ngokwakhiwa kwemisipha, ukudla kwamaprotheni nsuku zonke okungu-1,6-2,2 amagremu ngekhilogremu yesisindo somzimba ngokuvamile kunconywa. Ngaphezu kwalokho, kubalulekile ukunaka iphrofayili ye-amino acid yemithombo yamaprotheni oyikhethayo. I-Leucine, i-amino acid ebalulekile, idlala indima ebalulekile ekwakheni imisipha. Amaprotheni ezitshalo ngokuvamile anenani eliphansi le-leucine kunamaprotheni ezilwane, kodwa lokhu kunganxeshezelwa ngokwandisa inani lamaprotheni.

I-Bioavailability kanye nomthelela ekwakheni imisipha

Esinye isici okufanele sicatshangelwe yi-bioavailability yamaprotheni emifino. Amaprotheni ezilwane ngokuvamile amunca kangcono umzimba kunamaprotheni emifino. Lokhu kusho ukuthi njenge-vegan ungase udinge amaprotheni athe xaxa ukuze uzuze imiphumela efanayo ekwakhiweni kwemisipha. Kubalulekile futhi ukwazi ukuthi amaprotheni ezitshalo avame ukugayeka kancane kunamaprotheni ezilwane, okungaholela ekwandeni kokwakheka kwegesi noma izinkinga zokugaya ukudla. Ngakho-ke kungaba usizo ukuhlukanisa ukudla kwakho kwamaprotheni ekudleni okuningana usuku lonke.

Amandla nomthamo wokuqeqesha

Amaprotheni awabalulekile kuphela ekwakheni imisipha, kodwa futhi ekunikezeni amandla ngesikhathi sokusebenza kwakho. Njenge-vegan, kubalulekile ukwenza isiqiniseko sokuthi uthola amandla anele ukuze ugcine umthamo wakho wokuqeqeshwa. Ama-carbohydrate angumthombo obalulekile wamandla futhi angasiza ukuthuthukisa ukusebenza kwakho. Ngakho-ke qiniseka ukuthi udla ama-carbohydrate anele ngaphezu kokudla kwakho amaprotheni.

Inselele yokuthola amaprotheni anele

Ngezinye izikhathi kungase kube inselele ukuthola amaprotheni anele njenge-vegan, ikakhulukazi uma unenkinga yokushintsha indlela odla ngayo. Ngenhlanhla, kunemithombo eminingi yamaprotheni esekelwe ezitshalweni etholakalayo, njengobhontshisi, udali, i-tofu, i-tempeh, i-quinoa, imbewu ye-hemp, nembewu ye-chia. Ukuhlanganisa imithombo ehlukene yamaprotheni kungasiza ukuthuthukisa iphrofayili ye-amino acid futhi uthole amaprotheni anele.

Yengeza nge-vegan protein powder

Uma uzithola udonsa kanzima ukuze uthole amaprotheni anele ngokudla kwakho okuvamile, ukwengeza i-vegan protein powder ekudleni kwakho kungaba usizo. Lezi zimpushana zenziwe ngemithombo yamaprotheni esekelwe ezitshalweni, njengophizi, irayisi, i-hemp noma isoya, futhi kungaba indlela elula nephumelelayo yokwengeza ukudla kwakho amaprotheni.

Udinga amaprotheni angakanani?

Umzimba wakho udinga amaprotheni nsuku zonke ukuze usebenze kahle. Ngokuvamile, isidingo samaprotheni siphansi kakhulu, kodwa ngokuphambene nenkolelo evamile, le mfuneko ayiphakeme kakhulu kubasubathi abanempilo. Ngakho-ke uma u-vegan futhi ufuna ukwakha imisipha, akudingeki ukhathazeke ngokungatholi amaprotheni anele.

Ama-amino acid namaminerali abalulekile

Ngaphezu kwamaprotheni, lokhu kudla okusekelwe ezitshalweni nakho kuqukethe ama-amino acid abalulekile namaminerali adingwa umzimba wakho ukuze kwakhiwe imisipha nokululama. Kubalulekile ukudla okunhlobonhlobo ukuze uqinisekise ukuthi uthola zonke izakhamzimba ozidingayo.

Gada ukudla kwakho amaprotheni futhi ulungise ukudla kwakho

Ukuqinisekisa ukuthi uthola amaprotheni anele, ungakwazi ukulandelela ukudla kwakho kwamaprotheni usebenzisa uhlelo lokusebenza noma idayari yokudla. Uma uthola ukuthi awutholi amaprotheni anele, ungalungisa ukudla kwakho ngokwengeza ukudla okunothe ngamaprotheni.

Yazi ama-macronutrients akho

Ngaphezu kokunaka ukudla kwakho amaprotheni, kubalulekile futhi ukuthola ibhalansi efanele phakathi kwamafutha nama-carbohydrate. Amafutha awumthombo obalulekile wamandla kanye nosizo ekumunceni imisoco ethile, kuyilapho ama-carbohydrate esebenza njengophethiloli womzimba wakho. Zama ukulinganisa lezi macronutrients kuye ngezidingo zakho kanye nemigomo yakho.

Yenza ukukhetha okunempilo

Qinisekisa ukuthi ukudla kwakho nokudla okulula kuqukethe inhlanganisela enhle yamaprotheni ezitshalo, amafutha anempilo kanye nama-carbohydrate ayinkimbinkimbi. Cabanga ngesaladi enemibala egqamile enobhontshisi namantongomane, isitsha se-quinoa esinemifino eyosiwe ne-tofu, noma i-smoothie enompushana wemifino nezithelo. Linga futhi ubheke izindlela zokupheka ezifanelana nokuthanda kwakho futhi unikeze imisoco efanele.

Gada intuthuko yakho

Ukuqinisekisa ukuthi uthola inani elifanele lama-macronutrients, kungaba usizo ukulandelela umsoco wakho futhi uqaphe ukuqhubeka kwakho. Kunezinhlelo zokusebenza ezimbalwa namawebhusayithi atholakalayo angakusiza ukulandelela amakhalori akho nsuku zonke nama-macronutrients. Ngokuqaphela lokho okudlayo, ungaqinisekisa ukuthi uthola imisoco efanele yokukhula kwemisipha nokusebenza kahle ejimini.

Nikeza ukudla okuphelele kwe-vegan

Kubalulekile ukwenza isiqiniseko sokuthi ukudla kwakho kuqukethe zonke izakha mzimba ezibalulekile ozidingayo. Hlanganisa imithombo yamaprotheni esekelwe ezitshalweni nokusanhlamvu okuphelele, imifino kanye namafutha anempilo ukuze uqinisekise ukuthi uthola zonke izakhamzimba ozidingayo. Cabanga ngesidlo sakusihlwa esinemifino ethosiwe, i-quinoa kanye ne-tahini dressing, noma isidlo sasemini nesobho le-lentil kanye nesemishi likakolweni elinokwatapheya.

12x Amaprotheni emifino ekudleni kwakho

1. Imifino

Imifino ayicebile kuphela ngamavithamini namaminerali abalulekile, kodwa futhi iqukethe inani elimangalisayo lamaprotheni. Cabanga, isibonelo, nge-broccoli, isipinashi namahlumela aseBrussels. Engeza le mifino ekudleni kwakho ukwandisa ukudla kwakho amaprotheni.

2. Udali

I-Lentils imifino emincane egcwele amaprotheni. Ziyakwazi ukwenza izinto ezihlukahlukene futhi zingasetshenziswa ekwenzeni isobho, izitshulu namasaladi. Ngaphezu kwalokho, ama-lentile acebile nge-fiber namaminerali, okwenza abe isengezo esinempilo ekudleni kwakho.

3. I-Hummus

I-Hummus, eyenziwe ngama-chickpeas, ayimnandi nje kuphela njengediphu, kodwa futhi ingumthombo omuhle wamaprotheni. Yisakaze esinkwa sakho noma uyisebenzise njengendlela yokugqoka isaladi lakho. Ngale ndlela awutholi nje ukunambitheka okumnandi, kodwa futhi namaprotheni adingekayo.

4. USpirulina

I-Spirulina i-algae eluhlaza okwesibhakabhaka enokuqukethwe okuphezulu kwamaprotheni. Ingengezwa kuma-smoothies, amajusi noma ngisho nokudla kwakho kwakusihlwa. Ngaphezu kwamaprotheni, i-spirulina iqukethe nama-amino acids namaminerali amaningi abalulekile, okwenza ibe isengezo esibalulekile ekudleni kwakho kwe-vegan.

5. Imbewu yethanga

Imbewu yamathanga ayimnandi nje kuphela njengokudla okulula, kodwa futhi ingumthombo omuhle wamaprotheni. Yengeze kumasaladi akho, ama-smoothies noma uwasebenzise njenge-topping ye-oatmeal yakho. Ngale ndlela awutholi nje i-crunch nice, kodwa futhi amaprotheni engeziwe.

6. Amaqanda esikhundleni

Njenge-vegan, ungagwema amaqanda, kodwa lokho akusho ukuthi awukwazi ukuthola amaprotheni. Kunezithako zamaqanda eziningana emakethe ezenziwe ngezithako ezisekelwe ezitshalweni, njenge-tofu, ufulawa we-chickpea noma i-linseed. Lezi zidakamizwa azigcini nje ngokuba namaprotheni amaningi, kodwa futhi zisebenza ngezindlela eziningi.

7. Ubhontshisi wesoya

Ubhontshisi wesoya ungumthombo omuhle kakhulu wamaprotheni futhi ungalungiswa ngezindlela ezihlukahlukene. Cabanga nge-tofu, tempeh noma i-edamame. Yengeze emafutheni akho, amasaladi noma wenze ibhega emnandi. Ngale ndlela uthola amaprotheni akho ngendlela emnandi.

8. Ibhotela lamantongomane

Ibhotela le-peanut akuyona nje ukusabalala okuthandekayo, kodwa futhi umthombo omuhle wamaprotheni. Yisakaze kusandwich yakho, yengeze ku-smoothie yakho noma uyisebenzise njengediphu yemifino yakho. Ibhotela le-peanut alinambitheki nje kuphela, kodwa futhi liyindlela elula yokwandisa ukudla kwakho kwamaprotheni.

9. Ukheshi

Ama-cashews awawona nje ukudla okunempilo, kodwa futhi umthombo omuhle wamaprotheni. Yengeze ekudleni kwakho, kumasaladi noma uwasebenzise njengesisekelo soshizi we-vegan ozenzelayo. Ama-cashews awagcini nje kuphela amaprotheni, kodwa futhi acebile ngamafutha anempilo.

10. Amantongomane

Ama-Walnuts awazona nje ezihlwabusayo, kodwa futhi umthombo omuhle wamaprotheni. Yengeze ekudleni kwakho kwasekuseni, amasaladi noma uwasebenzise njengesithako seyogathi yakho ye-vegan. Ama-Walnuts awagcini nje kuphela amaprotheni, kodwa futhi acebile ku-omega-3 fatty acids.

11. I-Basmati Rice

Irayisi le-Basmati liwumthombo omuhle wamaprotheni futhi lingasebenza njengesisekelo sezitsha ezihlukahlukene. Yisebenzise njengesitsha esiseceleni, yengeze kukhari yakho noma wenze isaladi elimnandi lelayisi. Irayisi le-Basmati aligcini nje ngokuba namaprotheni amaningi, kodwa futhi liwumthombo omuhle wama-carbohydrate.

12. Buckwheat

I-Buckwheat iyinhlamvu engena-gluten equkethe amaprotheni amaningi. Yisebenzise njengesisekelo sama-pancake, wengeze kumasaladi akho noma wenze iphalishi elimnandi le-buckwheat. I-Buckwheat ayigcini nje kuphela amaprotheni, kodwa futhi icebile ku-fiber namaminerali.

Ngale mithombo ye-protein yezitshalo eziyi-12, ungathola amaprotheni anele njenge-vegan yokwakha imisipha. Shintsha indlela odla ngayo futhi uzame izindlela zokupheka ezahlukene ukuze uqiniseke ukuthi uthola zonke izakhamzimba ezibalulekile.

Imvubelo yemvubelo enomsoco: indawo kashizi ephelele yama-vegans

Imvubelo yemvubelo enomsoco ama-flakes amancane enziwe ngama-yeast cells angasebenzi asomisiwe. Zinokunambitheka koshizi okumnandi futhi zivame ukusetshenziswa esikhundleni sikashizi ogayiwe. Ungakwazi ukumane uwafafaze phezu kwezitsha zakho ngalokho kunambitheka okumnandi.

Zingaki imvubelo enomsoco okufanele uyidle?

Inani eliqondile lemvubelo yemvubelo okufanele uyidle incike esisindweni sakho, izinga lomsebenzi kanye nemigomo. Ngokuvamile kunconywa ukuthi udle izipuni ezi-1 kuye kwezingu-2 zama-nutrient yeast flakes nsuku zonke. Lokhu kulinganiselwa ku-20-30 amagremu. Vele uqiniseke ukuthi wengeza ama-yeast flakes ekudleni okunomsoco noma ukudla okulula ukuze ugcine ibhalansi enkulu yokudla kwakho.

Kungani ama-yeast flakes eyisinqumo esihle kuma-vegans?

Ama-Vegans kufanele aqinisekise ukuthi athola amaprotheni anele, ikakhulukazi uma efuna ukukhuthaza ukwakhiwa kwemisipha. Imvubelo yemvubelo enomsoco ingumthombo omuhle kakhulu weprotheyini yemifino futhi ingasiza ukuhlangabezana nemfuneko yansuku zonke yamaprotheni. Ngaphezu kwalokho, ama-yeast flakes anomsoco acebile kwezinye izakhi, njengamavithamini B, abalulekile ekudleni okunempilo kwe-vegan.

Ungayisebenzisa kanjani i-yeast flakes enomsoco?

I-nutritional yeast flakes inemisebenzi eminingi futhi ingasetshenziswa ngezindlela ezahlukene ekudleni kwakho nasekudleni kwakho okulula. Nansi imibono embalwa:

• Fafaza imvubelo enomsoco phezu kwe-pasta yakho ukuze uthole ukunambitheka okumnandi kukashizi.
• Engeza isipuni semvubelo yemvubelo ku-smoothie yakho noma ubisi olusekelwe esitshalweni ukuze uthole amaprotheni engeziwe.
• Sebenzisa i-yeast flakes njenge-topping yamasaladi akho noma imifino ethosiwe.
• Hlanganisa ama-flakes we-yeast flakes ku-vegan cheese sauce yakho ukuze uthole ukuthungwa okunokhilimu okungeziwe nokunambitha.

Ubhontshisi kanye nemifino: umthombo onamandla weprotheyini esekelwe ezitshalweni yokwakha imisipha

Uma ufuna ukwakha imisipha njenge-vegan, kubalulekile ukuthola amaprotheni anele. Ubhontshisi kanye nemifino kuyisinqumo esihle kakhulu njengoba ingewona nje umthombo omuhle wamaprotheni, kodwa futhi igcwele imisoco edingwa umzimba wakho ukuze imisipha ikhule futhi ilungiswe.

Yimuphi ubhontshisi nemifino engcono kakhulu?

Kunenqwaba kabhontshisi nemifino ongakhetha kukho, kodwa ezinye zezinketho ezinamaphrotheni aphezulu zihlanganisa:

• I-Lentils: Ngaphezu kokuba umthombo omkhulu wamaprotheni, ama-lentils acebile nge-fiber ne-iron. Yengeze kumabhega akho ebhontshisi enziwe ekhaya noma uwadle njengesitsha sangasese.
• Ama-Chickpeas: Ama-chickpeas ahlukahlukene futhi angasetshenziswa ku-hummus, ama-saladi noma athosiwe njengokudla okulula. Acebile ngamaprotheni futhi aqukethe namafutha anempilo.
• Ubhontshisi: Ubhontshisi omnyama, ubhontshisi wezinso, kanye namanye ubhontshisi konke kuyimithombo emihle yamaprotheni. Yengeze ekudleni kwakho, okufana nesitshulu, amasobho noma ama-tacos, ukuze uthole amaprotheni engeziwe.

Naka ibhalansi efanele

Nakuba ubhontshisi nemifino kuyimithombo emihle yamaprotheni, kubalulekile ukufaka okunye ukudla okunamaprotheni amaningi ekudleni kwakho ukuze uqiniseke ukuthi uthola wonke ama-amino acid abalulekile. Hlanganisa ubhontshisi kanye nemifino nezinhlamvu, amantongomane, imbewu nemifino ukuze wakhe umthombo ophelele wamaprotheni.

Zama izindlela zokupheka ezintsha futhi ujabule

Ukudla ubhontshisi nemidumba akudingeki kube yisicefe. Kunenqwaba yezindlela zokupheka ezimnandi ezitholakalayo lapho ubhontshisi nemifino kudlala indima ehamba phambili. Linga ngamakhambi ahlukene nezinongo ukuze udale ukudla okumnandi okusekela ukwakheka kwemisipha yakho.

Qinisekisa ukuthi udla ubhontshisi okwanele kanye nemifino nsuku zonke ukuze uhlangabezane nezidingo zakho zamaprotheni futhi wenze le mithombo yamaprotheni esekelwe ezitshalweni ibe yingxenye ebalulekile yokudla kwakho kwe-vegan. Ngokukhetha okulungile kanye nokusabalalisa okulinganiselayo kwezakhi, ungakwazi ukwakha imisipha ngokuphumelelayo ngaphandle kwenyama noma imikhiqizo yobisi.

Amaprotheni emifino: amandla emifino ekwakheni imisipha

Imifino iyingxenye ebalulekile yokudla kwe-vegan futhi ingadlala indima ebalulekile ekwakheni imisipha. Abagcini nje ngokuhlinzeka ngenqwaba yezakhi, kodwa futhi aqukethe amaprotheni anele ukusekela umzimba wakho ekwakheni imisipha. Okuhle kakhulu ukuthi imifino iza ngayo yonke imo nosayizi, ngakho-ke ungahluka futhi uzame ngokungapheli ngokudla kwakho.

Imifino ecebile ngamaprotheni

Nakuba imifino ngokuvamile ingenawo amazinga aphezulu amaprotheni, kunezinhlobo ezimbalwa zemifino equkethe amaprotheni amaningi kunalokho ongayilindela. Nazi izibonelo zemifino enamaprotheni amaningi ongayengeza ekudleni kwakho kwe-vegan:

• I-Artichokes: Le mifino emnandi iqukethe cishe amagremu angu-4 amaprotheni nge-artichoke ephakathi. Futhi ingumthombo omkhulu we-fiber kanye ne-vitamin C.
• I-Asparagus: Ngaphezu kokunambitheka kwayo okumnandi, i-asparagus iqukethe cishe amagremu angu-4 weprotheyini ngamagremu angu-100. Futhi zicebile ku-vitamin K kanye ne-folic acid.
• Ukholifulawa: Le mifino enemisebenzi eminingi iqukethe cishe amagremu angu-2 wamaprotheni ngamagremu angu-100. Futhi iwumthombo omuhle kavithamini C kanye novithamini K.
• Ama-Cashews: Nakuba kungeyona imifino, ama-cashews ayisidlo esikhulu samaprotheni. Ziqukethe cishe amagremu angu-5 weprotheyini nge-ounce (amagremu angu-28) futhi zinikeza amafutha namaminerali anempilo.

Ukukhetha okunempilo nokuqhubekayo

Ukudla imifino ecebile ngamaprotheni akulungile emzimbeni wakho kuphela, kodwa nasemhlabeni osizungezile. Ngokukhetha amaprotheni ezitshalo, ubamba iqhaza ekukhiqizeni ukudla okuzinzile futhi okunomthwalo wemfanelo. Imifino ingumthombo omkhulu wamaprotheni azuzisa umzimba wakho kanye neplanethi.

Vumela imifino ikukhuthaze

Njengoba kunemifino eminingi ehlukene ongakhetha kuyo, amathuba awapheli. Linga ngezindlela zokupheka ezintsha nemibono ukuze ugcine ukudla kwakho kwe-vegan kuthakazelisa futhi kumnandi. Kungakhathaliseki ukuthi wenza isiteki se-cauliflower esiphundu noma isaladi emibalabala ene-asparagus nama-artichokes, imifino ingakukhuthaza ukuthi udale ubuciko ekhishini kuyilapho usekela isakhiwo sakho semisipha.

Ngakho-ke, ungakhohlwa ukufaka imifino ekudleni kwakho kwansuku zonke uma wakha imisipha. Abagcini nje ukunikeza amaprotheni anele, kodwa futhi bafaka isandla ekudleni okunempilo nokulinganisela. Khetha imifino emisha neyesizini futhi uyivumele idlale indima ebalulekile ohlelweni lwakho lokuzivivinya lwe-vegan. Yidla okunempilo, idla okusekelwe ezitshalweni futhi wenze umhlaba ube muhle kakhudlwana.

I-Vegan protein powder: inketho esekelwe esitshalweni ngokuphelele yokwakha imisipha

Njengomuntu odla imifino noma imifino, ngezinye izikhathi kungaba inselele ukuthola amaprotheni anele ukwakha imisipha. Ngenhlanhla, kunenqwaba yama-protein powders asekelwe ezitshalweni namuhla emakethe angakusiza uhlangabezane nezidingo zakho zamaphrotheni. Nazi izizathu ezimbalwa zokuthi kungani kufanele ucabange ukufaka i-vegan protein powder ekudleni kwakho:

• Isekelwe esitshalweni ngokuphelele: I-Vegan protein powders yenziwe ngezithako ezisekelwe ezitshalweni, ezifana nophizi, irayisi, i-hemp noma isoya. Aziqukethe imikhiqizo yezilwane ngakho-ke zilungele indlela yokuphila ye-vegan.

• Okunomsoco futhi okuphelele: I-Vegan protein powders ivame ukunothiswa ngama-amino acid abalulekile kanye nezakhamzimba, okuwenza abe umthombo ophelele wamaprotheni. Bangakusiza ukuthi uthole zonke izakhamzimba ozidingayo ukuze kwakhiwe imisipha futhi ululame.

• Izinketho eziguquguqukayo: Kunenqwaba yamaphrotheni e-vegan emakethe, ngayinye inenhlanganisela yayo yamaphrotheni asekelwe ezitshalweni. Ungakhetha kusuka ku-flavour ehlukene kanye nokwakheka, ukuze ukwazi ukuthola inketho evumelana nokuncamelayo kwakho.

Yiziphi izinketho ze-vegan protein powder ezikhona?

Kunezinhlobo ezimbalwa zemikhiqizo enikeza i-vegan protein powders, kodwa ukukhetha okudumile phakathi kwezilwane yi-Alpha Foods. I-Alpha Foods inikeza uhla lwezimpushana zamaprotheni e-vegan akhiwe ngokukhethekile ukuze ahlangabezane nezidingo zama-vegans kanye nabadla imifino. Ama-protein powders awo enziwa ngamaprotheni emifino ekhwalithi ephezulu futhi awanazo izithasiselo zokwenziwa.

I-Alpha Foods inikeza izinhlobonhlobo zezinambitheka nezingxube, okuhlanganisa i-vanilla, ushokoledi, ama-strawberry, kanye nengxube ye-superfood. Lezi zimpushana zamaprotheni azizona nje ezihlwabusayo, kodwa futhi zinomsoco futhi zikusiza ukufeza imigomo yakho yokwakha imisipha.

Okuhlangenwe nakho kwabasubathi abaphezulu be-vegan abane-vegan protein powder

Abasubathi abaningi abaphezulu bakhetha ukwengeza i-vegan protein powder ekudleni kwabo. Bathola ukuthi kubasiza ukuthi benze kangcono futhi balulame ngokushesha ngemva kokujima okukhulu. Nabu ubufakazi obumbalwa obuvela kubasubathi abaphezulu be-vegan abasebenzisa i-vegan protein powder:

• “Selokhu ngaqala ukusebenzisa i-vegan protein powder ngabona amandla ami ekhula. Kungisizile ukuthi nginqobe amarekhodi ami e-powerlifting futhi ngandise nemisipha yami.” - ULisa, i-powerlifter.

• “Njengomsubathi ophambili we-vegan, kwesinye isikhathi kuba nzima ukuthola amaprotheni anele. I-Vegan protein powder iyisixazululo esiphelele kimi. Kungisiza ukuba ngiqinise imisipha yami futhi ngigcine ukusebenza kwami ​​ngisezingeni eliphakeme kakhulu.”—UMark, umsubathi okhokhelwayo.

• “Ngihlale ngifuna izindlela zokuhlanganisa impilo yami ye-vegan nothando lwami lokuqina. I-Vegan protein powder ingisize ukuba ngehle amakhilogremu ngenkathi ngigcina imisipha yami.” - USarah, Umshisekeli Wokufaneleka.

Kungakhathaliseki ukuthi ungumdlali ophezulu noma ufuna nje ukwandisa isisindo sakho semisipha, i-vegan protein powder ingaba isengezo esibalulekile ekudleni kwakho. Inikeza inketho esekelwe esitshalweni ngokuphelele ukuhlangabezana nezidingo zakho zamaprotheni futhi ikusize ufinyelele imigomo yakho yokwakha imisipha. Zama i-vegan protein powder efana ne-Alpha Foods futhi uthole izinzuzo zendlela yakho yokuphila ye-vegan.

Isiphetho

Uma uhlanganisa amaprotheni emifino afanele kanye nama-carbohydrate alungile namafutha, ungafinyelela imiphumela emihle ngempela yokwakha imisipha yakho. Kubalulekile ukuthola amaprotheni anele futhi uthole inhlanganisela efanele yamaprotheni ezitshalo asebenza kangcono kakhulu emzimbeni wakho.

Uma usebenzisa lawa macebiso, ungafinyelela imiphumela emihle kakhulu yokwakha imisipha yakho.

UJoost Nusselder, umsunguli wonompempe.eu ungumakethi wokuqukethwe, ubaba futhi uthanda ukubhala ngazo zonke izinhlobo zemidlalo, futhi ubuye wadlala nemidlalo eminingi impilo yakhe yonke. Manje kusukela ngo-2016, yena neqembu lakhe bebelokhu bedala izindatshana zebhulogi eziwusizo ukusiza abafundi abathembekile ngemisebenzi yabo yezemidlalo.