Ungathola kanjani amaprotheni anele kwi-Vegetarian noma Veet Diet

Uma ukhathazekile ngokuthola amaprotheni okwanele ekudleni kwemifino noma ye- vegan , ungase ube isimanga. Iqiniso liwukuthi abaningi baseMelika bathola amaprotheni amaningi ekudleni kwabo, kanti izitshalo zemifino kanye nezitshalo zingathola kalula amaprotheni amaningi ekudleni kwazo. Abantu abaningi bakholelwa ukuthi amaprotheni atholakale kuphela emithonjeni yezilwane nemfuyo, kodwa ngaphandle kokuthi ukhulelwe noma i-Olympic bodybuilder, cishe uzothola amaprotheni angaphezu kokwanele ngaphandle kokuzama. Nansi imithombo engcono kakhulu yamaprotheni kubantu abadla imifino.

Imithombo eminingi yeProtheni yamaVagari nama Vegans

• I-High-Protein Vegetarian Recipe Imibono
• I-Vegan High-Protein Soup kanye nama-Chili Recipes

• 01 ngo-08

  Amabhontshisi, ama-Lentils nama-Legumes

  Wonke ubhontshisi, i-lentile, ne-peas yi-source enhle kakhulu yemifino kanye ne-vegan yamaprotheni, ngakho-ke sidle noma yini oyithandayo! Amabhontshisi amnyama, ubhontshisi bezinso, i- dhal yaseNdiya , isilwane semifino , isobho se-pea kanye ne-chickpea hummus - khetha eyodwa futhi ubuke amaprotheni amagremu.
  Ukufaniswa: Amaprotheni aphezulu ase-Italy aseMhlophe namaRandi
  Okuqukethwe kwamaprotheni: Kuyahluka kancane, kodwa isibonelo, indebe eyodwa yamabhontshisi wezinso ezinamathinini aqukethe ama- 13,4 amagremu wamaprotheni.
  Kungani kufanele uyidle: Ubhontshisi ungenye yezinto ezivame kakhulu zokudla kwamaprotheni ezitshalweni zemifino futhi ziyavumelana uma usabelomali. Ungathola ubhontshisi esitolo noma kumenyu cishe yonke indawo ongase uyikho.

• 02 ngo-08

  I-Tofu neminye imikhiqizo ye-Soy

  I-Soy iyi-chameleon enambithekisayo kangangokuthi ngeke neze ube nesithukuthezi! Kungenzeka uke wazama u- tofu nobisi lwe-soy ngaphambili, kodwa kuthiwani nge- edamame , i- soy ayisikhilimu , i-yogy soysi, ama-soy nuts noma ushizi we-soy ? Futhi, i- TVP ne- tempeh zidla ukudla okunama-soy ecebile. Njengebhonasi eyengeziwe, izinhlobo eziningi ze-tofu nobisi lwe-soy ziqiniswe nezinye izakhi ezidla izitshalo nezitshalo, njenge-calcium, insimbi, ne-vitamin B12. (Yebo, sikunike imvume yokudla i-soy ice cream ukuze uthole iphrotheni yakho.) Ungathandi i-tofu? Ungakhathazeki, akudingeki udle i-tofu ukuze ube yimifino !
  Okuqukethwe kwamaprotheni: I-cup encane ye-tofu iqukethe ama-gramu ayi-10, kanti ubisi lwe-soy uqukethe ama-gram angu-7 amaprotheni indebe ngayinye.
  Kungani kufanele uyidle: Ungangezela kancane i-tofu cishe noma yini ophekayo, kuhlanganise ne- tofu-fries , ama-pasta, amasobho, nama-saladi.

• 03 ngo-08

  I-quinoa nezinye izithelo zomhlaba wonke

  Ukudla okuphelele kungumthombo omkhulu wamaprotheni, kodwa indlovukazi yezinhlamvu ezigcwele uma kuziwa kokuqukethwe kwamaprotheni yi- quinoa noma, uma ungayithola, i- kaniwa . Ingqikithi eyodwa kuphela ye-quinoa ephekiwe iqukethe amagremu angu-18 amaprotheni, kanye nama-gramu ayisishiyagalolunye e-fiber. Okunye okusanhlamvu okugcwele, kuhlanganise nesinkwa esiluhlaza, irayisi ensundu, ibhali kukhona konke okunempilo kwamaprotheni okucebile okwenzela imifino kanye nemifino.
  Ikhethwe: Isaladi le-tabbouleh ye-Quinoa
  Okuqukethwe kwamaprotheni: Ingqikithi eyodwa ye-quinoa ephekiwe inikeza cishe amagremu angu-18 amaprotheni. Bheka futhi: Okuqukethwe kokudla okunomsoco
  Kungani kufanele uyidle: Izithelo zomhlaba wonke zihlangene! Thenga ngobuningi futhi ungagcina ama-grains angu-$ 1.50 ngekhadi.

• 04 ngo-08

  Amantongomane, Imbewu Nama-Butter Nut

  Amantongomane, kufaka phakathi amantongomane, ama-cashews, ama-alimondi kanye nama-walnuts wonke aqukethe amaprotheni, njengoba kwenza imbewu njengezimbewu ze-sesame nezinhlamvu ze-sunflower. Ngenxa yokuthi amanothi amaningi kanye nembewu ephakeme ngamafutha, awufuni ukwenza umthombo wakho oyinhloko wamaprotheni. Kodwa zikhulu njenge-post-workout noma i-snack yesikhashana. Ibhotela le-nut isiphundu futhi, futhi izingane eziningi zithanda ibhotela le-peanut. Zama ibhotela le-soy nut noma i-cashew nut nut for a variety ezihlukahlukene uma unesithukuthezi of ibhotela ibhotela.
  Okuqukethwe kwamaprotheni: Amapuni amabili we-peanut ibhotela aqukethe ama-8 amagremu amaprotheni.
  Kungani kufanele udle: Okuhle! Yeka emakethe bese uthatha isiphuzo samantongomane ukuze uthole ukuqiniswa kwamaprotheni. Futhi-ke, izingane zithanda ibhotela le-peanut futhi.

• 05 ka-08

  Seitan, Burgg Veggie kanye namaMeat Substitutes

  Funda ilebuli yemikhiqizo yakho yokufaka inyama esitolo ethengwe ngesitolo kanye ne- burgers ye-veggie futhi uzothola ukuthi iphezulu kakhulu amaprotheni! Iningi lamakhambi okuhweba inyama lenziwa ngamaprotheni noma i-protein yamabele (ukolweni gluten) noma inhlanganisela yalezi zibili. Ngakho-ke uphonsa ama-burgers ambalwa we-veggie ku-grill noma ku-microwave, futhi ubuke lawo ma-gramu amaprotheni nsuku zonke angeza phezulu. U-Seitan uphakeme nakakhulu amaprotheni.
  Ukufaniswa: I- vegan ebomvu i-bean burger elula
  Okuqukethwe kwamaprotheni: I- patgine eyodwa ye-veggie iqukethe amagremu angu-10 amaprotheni, futhi amagremu angu-100 we-seitan anika amagremu angu-21 amaprotheni.
  Kungani kufanele uyidle: Izilwane ze-Seitan nezihlekisayo zinkulu ngamabhacuki nanoma yisiphi isikhathi lapho ufuna nje into enenhliziyo egcweleyo nokugcwalisa.

• 06 ka-08

  I-Tempeh

  I-Tempe iyenziwe ngamasiya asebusiwe futhi aqoshiwe kancane futhi akhiwe ube ngumuntu omncane, kodwa ungavumeli lokho kukuvimbele. Empeleni kufana ne-burger ye-veggie eqinile, futhi, njenge-tofu ne- seitan , iphezulu kakhulu kumaprotheni futhi ingahle ilungiswe ngezindlela eziningi, okwenza uma iphelele kubantu abadla imifino, izigungu, noma abantu abafisa ukunciphisa inyama ngesikhathi behlola amanye amaprotheni imithombo.
  Ukufaniswa: I- tempeh ebhakabhaka elula ebhaka
  Okuqukethwe kwamaprotheni: Kulinganiselwe ngumkhiqizo, kodwa njengesiqondiso, enye ye-tempeh (amagremu angu-100) inikezela cishe amagremu angu-18 amaprotheni (okungcono amaprotheni amaningi ngegramu ngaphezu kwe-tofu!)
  Kungani kufanele uyidle: I- Tempe iyingxenye enkulu yabantu abangathandi i-tofu.

• 07 ngo-08

  Izithako zeProtheni Amandla

  Ngakho-ke kuthiwani uma ungumakhi womzimba we-Olympic noma uzama ukuthola ubuhlungu obukhulu? Kulesi simo, amaprotheni akho adinga azoba ngaphezulu kunezilimo zemifino futhi ungase ucabange ukuxhasanisa nama-protein powders noma amaprotheni agubha. Uma uhamba umjikelezo wamaprotheni, qiniseka ukuthi ufunda amalebuli futhi uqaphele ukugcwalisa okuncane ezitshalweni zamasondo kanye ne-soy protein powders. Kungcono ukugoqa bese utshala imali enhle ye-powder quality - nansi ambalwa ama-progan we- progan amaprotheni ahloniphekile.
  Ukufaniswa: I- protein ye-frawberry kanye ne-yogurt iphithizela
  Okuqukethwe kwamaprotheni: Ukulinganisa ngomkhiqizo, ngakho funda ilebula.
  Kungani kufanele uyidle: Ngempela akudingekile ngaphandle kokuthi ube namaprotheni akhethekile, njengoba imithombo yangempela yokudla ihlale ihamba phambili.

• 08 ngo-08

  Amaprotheni aphezulu Recipe Imibono

  Ngakho-ke, manje uyazi ukuthi yini ongayidla ukuze uqinisekise ukuthi uthola amaprotheni amaningi. Uma ungathanda imibono ye-recipes usebenzisa lezi zokudla eziphezulu zokudla kwemifino , hlola ukuqoqwa kwethu kokupheka kwemifino kanye ne-vegan. Ungakwazi ukuqinisekisa ukuthi ngayinye yalezi zokupheka okungenani amagremu angu-12 weprotheyini ngayinye yokukhonza.
  Ukufaniswa: I- vegan high-protein iphinfri yesinkwa sasekuseni