Abantu abaningi abadla imifino bakhathazeke kakhulu ngenkinga yokudla amaprotheni anele. Futhi iqiniso liwukuthi, awufuni ukudla amantongomane emabhakedeni, futhi akuwona wonke isisu esikwazi ukuwaphatha! Kodwa empeleni, le nkinga ixazululwa kalula uma unolwazi.
UJolinda Hackett, umbhali wengosi yezindaba enkulu ye-About.com oneminyaka engama-20 edla imifino kanye neminyaka eyi-11 ye-veganism, umbhali wezincwadi eziyisi-6 ezikhuluma ngemifino nemifino, usanda kufingqa ulwazi lwakhe lweprotheyini futhi watshela abafundi bakhe ukuthi bangawathola kanjani amaprotheni anele kumuntu odla imifino. ukudla. ukudla. Wenze uhlobo lombukiso wemikhiqizo eyisikhombisa, ukusetshenziswa kwawo okuzokwanelisa ngokuphelele indlala yamaprotheni omzimba wakho.
1. I-quinoa nezinye izinhlamvu eziphelele.
Izinhlamvu eziphelele ziwumthombo ongcono kakhulu wamaprotheni kuma-vegans kanye nemifino. Kodwa uma sikhuluma ngokudla amaprotheni, khona-ke i-quinoa kufanele ibonwe njenge "ndlovukazi" engenakuphikiswa yokusanhlamvu. I-quinoa enikeza umzimba iphrotheni ephelele enenani eliphezulu lebhayoloji. (Amaprotheni angaphelele - lawo aqukethe isethi enganele yama-amino acids, anzima kakhulu ukuwagaya - yingakho akufanele uncike kakhulu, isibonelo, kuphizi nobhontshisi ocebile ngamaprotheni). I-Quinoa igayeka kalula futhi inokutholakala kwe-bioavailability ephezulu kunezinhlamvu eziningi (izimbangi eziseduze isoya namadali). Inkomishi eyodwa nje yequinoa iqukethe amagremu angu-18 wamaprotheni (kanye namagremu angu-9 efayibha). Akukubi ngokudla kwezitshalo, uyavuma? Eminye imithombo emihle yamaprotheni asekelwe ezitshalweni isinkwa esigcwele okusanhlamvu, irayisi elinsundu, nebhali.
2. Ubhontshisi, udali nezinye izidumba.
Yonke imidumba, kuhlanganise nophizi, iyimithombo ecebile yamaprotheni asekelwe ezitshalweni. Ubhontshisi omnyama, ubhontshisi wezinso, i-Indian dal (uhlobo lwe-lentil), nophizi ohlukanisiwe konke kuyimithombo emihle yamakholori asekelwe ezitshalweni ezinempilo. Ithini elilodwa likabhontshisi osemathinini liqukethe ngaphezu kwe-13g yamaprotheni!
Kodwa qaphela - i-enzyme ye-stachyose etholakala kumifino ingadala ukuqunjelwa kanye negesi. Lokhu kungagwenywa ngokudla uphizi nezinye izidumba ngamanani afanele, futhi ngokuhlanganiswa nokunye ukudla okunamaprotheni - isibonelo, i-lentile ephuzi noma ebomvu ihambisana nelayisi elimhlophe le-basmati (isidlo esinjalo sokudla sibizwa ngokuthi i-khichari futhi sithandwa kakhulu eNdiya) .
3. I-Tofu neminye imikhiqizo yesoya.
Isoya yaziwa ngekhono layo elimangalisayo lokushintsha ukunambitheka kuye ngendlela yokupheka nezinongo ezingeziwe. Ngakho-ke, imikhiqizo eminingi ehlukene yenziwa ngobhontshisi wesoya. Ngempela, ubisi lwesoya lumane nje luyisihloko se-soy iceberg! Iyogathi yesoya, u-ayisikhilimu wesoya, amantongomane wesoya noshizi wesoya, amaprotheni esoya aqoshiwe kanye ne-tempeh konke kuyizibiliboco zangempela.
Ukwengeza, ama-micronutrients abalulekile ngezinye izikhathi afakwa ngokukhethekile emikhiqizweni ye-soy - isibonelo, i-calcium, insimbi noma i-vitamin B12. Ucezu lwetofu olulingana nenkomishi yetiye luqukethe amagremu angu-20 amaprotheni, kanti inkomishi yobisi lwesoya inamagremu angu-7 wamaprotheni. I-tofu ingafakwa emifino, i-spaghetti, isobho, namasaladi. Kuyafaneleka ukucabangela ukuthi ukusetshenziswa okuvamile kobisi lwe-soy, ngenxa yokwakheka okuqondile kwezakhi zokulandelela, kunenzuzo enkulu kwabesifazane kunamadoda.
4. Amantongomane, imbewu, namantongomane.
Amantongomane, ikakhulukazi amakinati, ama-cashews, ama-alimondi kanye nama-walnuts, kanye nembewu efana nesesame kanye nobhekilanga, awumthombo obalulekile wamaprotheni kuma-vegans kanye nabadla imifino. Zonke ziqukethe inani elikhulu lamafutha, ngakho-ke akufanele uncike kuzo, ngaphandle uma udlala imidlalo, ngaleyo ndlela ushisa inani elikhulayo lama-calories. Amantongomane alungele ukudla okulula, osendleleni!
Iningi lezingane (kanye nabantu abadala abaningi) lijabulela ibhotela lamantongomane, eliqukethe amantongomane ngendlela yawo egayeka kalula, ibhotela lamantongomane. Futhi, uma amantongomane engagayeki ngokuphelele esiswini sakho, ungawacwilisa ubusuku bonke. Uma udliswe ibhotela lamantongomane, bheka ibhotela le-cashew nut noma ibhotela likabhontshisi. Izipuni ezimbili zebhotela lamantongomane ziqukethe cishe amagremu angu-8 wamaprotheni.
5. I-Seitan, ama-vegan burgers nezinye ezithatha indawo yenyama.
Okuthatha indawo yenyama njengamasoseji e-vegan kanye “nenyama” yesoya kunamaprotheni amaningi kakhulu. Le mikhiqizo ngokuvamile isebenzisa amaprotheni e-soy noma amaprotheni kakolweni (i-wheat gluten), noma inhlanganisela yakho kokubili. Inzuzo enkulu yale mikhiqizo ukuthi ingashiswa noma ithoswe (kuhlanganise ne-grill!) Ukuze uhlukanise ukudla kwakho ngokuthile okumnandi. Kulula kakhulu ukwenza futhi kuphezulu kakhulu ngamaprotheni, i-soy seitan eyenziwe ekhaya; ngesikhathi esifanayo, amagremu angu-100 e-seitan aqukethe amagremu angu-21 amaprotheni!
6. Tempe.
I-Tempeh yenziwe ngobhontshisi wesoya ocutshunguliwe, ovutshelwe kancane owenziwe isicaba ube yizinkwa eziyisicaba. Uma lokho kungezwakali kukhanga ngokwanele kuwe, ungakhathali - i-tempeh empeleni iyi-seitan efanayo, iminyene nje kancane. I-100 grams ye-tempeh - esetshenziselwa ukwenza izitsha eziyisigidi ezahlukene ezihlwabusayo - iqukethe amagremu angu-18 wamaprotheni, angaphezu kwamagremu angu-100 we-tofu! Ngokuvamile, i-tempeh ikhethwa njengesisekelo sokupheka izitsha ezihlukahlukene yilabo abangakuthandi ukunambitheka nokuthungwa kwe-tofu.
7. Amaprotheni anyakaza.
Uma ukhuthele kwezemidlalo, ungafaka iziphuzo ezikhethekile ezinamaprotheni ekudleni kwakho, okuvame ukunambitha. Akudingeki ukuthi uhambe ngendlela evamile futhi ukhethe iziphuzo ze-whey noma ze-soy protein, njengoba ungathola ezinye izindlela ezinjengamaprotheni ezitshalo, okuhlanganisa i-hemp. Kunoma yikuphi, i-protein powder ayiwona umkhiqizo ongaweqa. abakhiqizi beziphuzo, okuthi uma uthi nhlá baqhathanise kahle nenani eliphansi, ngezinye izikhathi bengeze izigcwalisi ezishibhile kubo.
Kufanelekile ukungeza ukuthi nakuba iphrotheni eseziphuzweni zezemidlalo inenani elikhulu lezinto eziphilayo, ayikona ukudla kwangempela, futhi ayithathi indawo yemifino enempilo nokudla kwemifino. Lokhu kuthuthumela kufanele kusetshenziswe kuphela uma kunesidingo - uma ukudla kwakho, naphezu kokusetshenziswa kwemikhiqizo ebhalwe ngenhla, kusengenayo amaprotheni.