Inu mukudziwa momwe kukonkha kwa tchizi akhoza kupanga pafupifupi mbale iliyonse yabwinoko bwino? Chabwino, chokani pambali, Parm, pali mfumu yatsopano mtawuniyi. Kumanani ndi yisiti yopatsa thanzi (yotchedwa nooch), yisiti yosalala, yotsekedwa yomwe ili yabwino kwambiri kwa inu. Koma timakonda kuliganizira ngati fumbi lachikasu lamatsenga lomwe limapereka chikoka cha cheesy, nutty ku chirichonse chimene mumawazapo. Odzaza ndi mapuloteni ndi vitamini B12, yisiti yopatsa thanzi imakhalanso wopanda mkaka, wokonda zamasamba ndipo nthawi zambiri alibe gluten. Izi ndi zomwe muyenera kudziwa pazakudya zapamwamba za vegan - komanso momwe mungaphikire nazo.
ZOKHUDZANA : Maphikidwe 35 Azakudya Zamasamba Apamwamba Omwe Ndi Okhutiritsa komanso Otengera Zomera Konse
ZITHUNZI: LIZ ANDREW/STYLING: ERIN MCDOWELLNdi Magwero Enanso ati a Vegan Protein?
Mukuganiza kuti simungapeze mlingo wanu wa tsiku ndi tsiku wa mapuloteni osadya nkhuku? Ganizilaninso. Kuphatikiza pa yisiti yopatsa thanzi, apa pali magwero asanu ndi awiri a protein opanda nyama omwe mungayesere.1. Nyemba
Mbali ya banja la legume, mphodza zimakhala ndi ma gramu 18 a mapuloteni pa kapu imodzi. Ngakhale kuti nthawi zambiri amagwiritsidwa ntchito mu supu ndi mphodza, amakhalanso abwino mu saladi yotentha kwambiri.
2. Nkhuku
Timawakonda kukhala hummus, timakonda kuthekera kwawo kuti amve kukoma kulikonse ndikulemekeza magalamu 14 a mapuloteni pa kapu imodzi. Malingana ngati titha kudya gulu la anyamata aang'ono awa, sitidzadandaula kuti tidzakwaniritsa zosowa zathu za tsiku ndi tsiku za mapuloteni.
3. Quinoa
Kufikira magalamu asanu ndi atatu a protein pa kapu yophikidwa, njere yamphamvu iyi ikhoza kukhala gwero losasunthika lopanda nyama. Idyani kadzutsa m'malo mwa oatmeal, ipangireni ma burgers a veggie kapena muphike mu makeke athanzi.
4. Nyemba za Impso
Kuphatikiza pa kutsitsa cholesterol ndikukhazikika kwa shuga wamagazi, nyemba za impso ndizomwe zimakhala ndi mapuloteni okhala ndi magalamu 13 pa kapu imodzi. Iwo ndi okoma mtima mokwanira kwa supu koma osati mopambanitsa kwambiri mu mbale zopepuka.
5. Nyemba Zakuda
Chabwino, tawonani, membala wina wa banja la nyemba akubwera wamkulu mu dipatimenti ya mapuloteni. Mitundu yakuda kwambiri imakhala ndi magalamu 16 pa kapu, komanso 15 magalamu a fiber (ndiwo oposa 50 peresenti ya mlingo wovomerezeka tsiku lililonse). Pamwamba pa izo, nthawi zambiri amatumikiridwa pamodzi ndi mapeyala, omwe sitidzadandaula nawo.
6. Tempeh
Wopangidwa pophatikiza nyemba za soya wothira, tempeh nthawi zambiri amagulitsidwa mu mawonekedwe a keke ndipo amakhala osalowerera ndale (ngati mochenjera nutty). Izi zikutanthauza kuti ikhoza kutenga zokonda zosiyanasiyana malinga ndi momwe mumakometsera. Ilinso ndi 16 magalamu a protein opatsa chidwi pa ma ounce atatu.
7. Tahini
Tahini ndi chokometsera komanso chophika chophika chopangidwa kuchokera ku nthangala za sesame zokazinga. Ndi kusasinthasintha komwe kumakhala kocheperako kuposa batala la peanut, ndizolowa m'malo mwa omwe ali ndi vuto la mtedza. Ilinso ndi kuchuluka kwa mapuloteni okhala ndi magalamu asanu ndi atatu mu masupuni awiri aliwonse.
Muzu WokazingaKodi Yisiti Yazakudya N'chiyani?
Yisiti yopatsa thanzi ndi mtundu wa yisiti (monga yisiti ya wophika mkate kapena yisiti ya brewer) yomwe imakula makamaka kuti igwiritsidwe ntchito ngati chakudya. Maselo a yisiti amaphedwa panthawi yopanga komanso osakhala ndi moyo muzinthu zomaliza. Ili ndi fungo la cheesy, nutty ndi savory. Zakudya zamasamba, zopanda mkaka ndipo nthawi zambiri zimakhala zopanda gluteni, yisiti yopatsa thanzi imakhala ndi mafuta ochepa ndipo ilibe shuga kapena soya.Pali mitundu iwiri ya yisiti yopatsa thanzi yomwe iyenera kukhala pa radar yanu. Mtundu woyamba ndi yisiti yopatsa thanzi, yomwe imakhala ndi mavitamini opangidwa ndi mchere omwe amawonjezeredwa popanga kuti alimbikitse zakudya. Mtundu wachiwiri ndi yisiti yopatsa thanzi yopanda mphamvu yomwe ilibe mavitamini owonjezera kapena mchere, zomwe zimangopangidwa mwachilengedwe pamene yisiti ikukula. Zakale zimapezeka kwambiri kugula.
Kodi Nutrition Information ndi Chiyani?
Supuni ziwiri za yisiti yopatsa thanzi:
- Zopatsa mphamvu: 40
- Mafuta: 0 g
- Mapuloteni: 10 magalamu
- Sodium: 50 milligrams
- Zakudya zopatsa mphamvu: 6 g
- CHIKWANGWANI: 4 magalamu
- Shuga: 0 magalamu
Kodi Ubwino Wathanzi wa Yisiti Yazakudya Ndi Chiyani?
1. Ndi Mapuloteni Athunthu
Magwero ambiri a mapuloteni a zomera amatengedwa kuti ndi mapuloteni osakwanira. Zimatanthauza chiyani? Zilibe ma amino acid asanu ndi anayi onse omwe mapuloteni a nyama amachita. Yisiti yopatsa thanzi, kumbali ina, ndi imodzi mwazosankha zochepa za vegan zomwe zimayenera kukhala mapuloteni athunthu.
2. Ndi Gwero Labwino la Fiber
Ndi magalamu anayi pa kutumikira, yisiti yopatsa thanzi ndi gwero lolimba la fiber, lomwe, kuwonjezera pa kukuthandizani kuti mukhale odzaza, limalimbikitsanso thanzi la m'mimba-zomwe timadziwa kuti ndizofunikira kwambiri.
3. Ndi Gwero Lalikulu Lopanda Nyama la Vitamini B12
B12 ndiyofunikira kuti dongosolo lamanjenje likhale lathanzi komanso lipangitse maselo ofiira a magazi okwanira. Nkhani ya anthu ena omwe amasiya zinthu zanyama ndikuti magwero abwino kwambiri a vitaminiyi ndi zinthu monga mazira, nyama, nsomba ndi mkaka. Lowetsani yisiti yopatsa thanzi, yomwe ingathandize anthu omwe amadya zomera kuti apeze gawo lawo loyenera. Maphunziro a 2000 awa adaphatikizanso ma vegans 49 ndipo adapeza kuti kudya supuni imodzi ya yisiti yolimbitsa thupi tsiku lililonse kumabwezeretsanso milingo ya vitamini B12 mwa iwo omwe alibe.
4. Ikhoza Kusunga Milingo ya Shuga M'magazi
Monga chakudya chochepa cha glycemic, yisiti yopatsa thanzi imatha kukuthandizani kuti muchepetse shuga m'magazi, ndikuchepetsa zilakolako ndikulimbikitsa mphamvu komanso kugona mopumula.
5. Zingathandize Thupi Lanu Kulimbana ndi Matenda Osatha
Yisiti yazakudya imakhala ndi antioxidants glutathione ndi selenomethionine. Sitidzayesa kutchula izi, koma tikudziwa kuti ndi zabwino kwa ife. Phunziro lachi Finnish adapeza kuti kudya zakudya zokhala ndi antioxidant - yisiti yopatsa thanzi, zipatso, masamba ndi mbewu zonse - zitha kuthandizira kulimbikitsa milingo ya antioxidant komanso kuteteza matenda osatha monga matenda amtima, mitundu ina ya khansa ndi kuwonongeka kwa macular.
6. Ikhoza Kulimbikitsa Tsitsi, Khungu ndi Misomali Yathanzi
Chifukwa chokhala ndi mavitamini a B ambiri, yisiti yopatsa thanzi imatha kuthandizira kuti khungu lanu likhale lowala. Lili ndi mavitamini monga biotin, omwe amadziwika kwambiri kuti amathandiza tsitsi labwino, khungu ndi misomali, komanso niacin, yomwe imadziwika kuti imalimbana ndi ziphuphu.
7. Ikhoza kuthandizira Mimba Yathanzi
Iwo samachitcha icho chapamwamba pachabe. Pakati pa mavitamini a B omwe amapezekanso mu yisiti yopatsa thanzi ndi thiamine, riboflavin, vitamini B6 ndi folate, zomwe ndizofunikira kwambiri pakusunga ma cell metabolism, kuwongolera malingaliro komanso kugwira ntchito kwa mitsempha. Folate - malinga ndi Dr. Nkhwangwa Webusaiti yaumoyo wachilengedwe yomwe idakhazikitsidwa ndi Dr. Josh Axe, DC, DNM, CNS-ndiyofunikira kwambiri kuti muchepetse chiopsezo cha kubadwa kwachilema komanso kulimbikitsa kukula ndikukula kwa fetal.
18 MAPIKHIRITSI OKOMA OMWE AMAPHADIKIRA YIWITI YA ZOYAMBA
Blog Yosavuta ya Vegan 1. Vegan Alfredo Pasitala
Zotsekemera komanso zokoma, koma zopanda mkaka kwathunthu.
Muzu Wokazinga 2. Nacho Cheese Kale Chips
Izi ndi Nacho mtundu wamba wa akamwe zoziziritsa kukhosi. (Pepani.)
Ndipatseni Ovuni 3. Popcorn Wabwino Kwambiri Wopanda Batala (Nooch Popcorn)
Simungabwererenso ku ma maso anthawi zonse.
Kudya Kunyumba 4. Mbusa wa Vegan Shepherd
Msuzi wamasamba wapamwamba kwambiri wopangidwa mokoma kwambiri ndikuwonjezera yisiti yopatsa thanzi.
Kuthamanga Pa Chakudya Chenicheni 5. Makapu a Mtedza Wanyama Wanyama
Nooch ndiwabwino kukupatsirani zakudya zanu zokoma kumenyanso bwino.
Kukhala ndi Moyo Wopusa 6. Kolifulawa Risotto
Kulemera konse, kupatula kirimu, mkaka kapena tchizi.
Manda Oyera 7. Zokometsera Buffalo Kolifulawa Popcorn
Kolifulawa. Tahini. Yisiti yopatsa thanzi. Zogulitsidwa.
Oh Iye Amawala 8. The Best Shredded Kale Saladi
Chinsinsi cha chakudya chokoma ichi ndikuphimba masambawo mu chovala cha garlicky ndikuwapaka ndi pecans wokazinga ndi yisiti yopatsa thanzi.
Chikondi ndi mandimu 9. Vegan French Toast
Wokondedwa wa brunch uyu amapeza kukoma kwake kokongola, mumaganizira, nooch.
Minimalist Baker 10. Vegan Green Chili Mac ndi Tchizi
Khulupirirani kapena ayi, mphika wokoma uwu wakonzeka pakadutsa mphindi 30.
Live Idya Phunzirani 11. Creamy Ranch Wokazinga Nkhuku
Izi zidzatero sintha kukomoka kwanu.
Zakudya za Utawaleza 12. Silverbeet Ricotta ndi Dzungu Quiche
Pafupifupi wokongola kwambiri kuti ungadye.
Minimalist Baker13. Mbatata Scalloped Zamasamba
Chakudya choyenera kubweretsa ku Thanksgiving kapena chakudya cha Khrisimasi.
Jessica ku Kitchen14. Butternut sikwashi Mac ndi Tchizi
Zosangalatsa monga zomwe mumakonda paubwana wanu, zathanzi.
Vegan yosavuta15. Chosavuta cha Tofu Scramble
Chifukwa chakudya cham'mawa ndi chakudya chofunikira kwambiri pa tsiku, yambani kukhala ndi thanzi labwino ndi tofu scramble yomwe imaphatikizapo yisiti yopatsa thanzi kuti muwonjezere kukoma kwa cheesy ndi kununkhira.
Iwo's Ufa Wamvula16. Nkhuku Za Gluten Free ndi Plantain Chips
Chakudya chofulumira, cha mphindi 30, chathanzi kwambiri kwa ana.
Oh Maveji Anga17. Tchizi Zamasamba
Kwa misonkhano ya Lamlungu Usiku ya Mpira.
The Defined Dish18. Mipira ya Soseji Yopanda Gluten
Mipira ya soseji yabwinoyi, yomwe ilinso ndi thyme, ghee ndi mpiru wa Dijon - ingapangitse kuti pakamwa pakhale hors d'oeuvre.
ZOKHUDZANA : Kodi Seitan Ndi Chiyani? Izi ndi Zomwe Muyenera Kudziwa Zokhudza Mapuloteni Odziwika Pazomera
