Okokhelekayo: Imithombo Ephakeme Kunazo Zonke Yama-Vegan Protein

-Delile

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Kungakhathaliseki ukuthi udlala nge-veganism noma ufuna nje amaprotheni ezitshalo ongawengeza ekudleni kwakho, ukuzulazula ezindaweni zesuphamakethe ukuthola umthombo ofanele wamaprotheni kungase kuzizwe kukhungathekile uma ungazi ukuthi imiphi imikhiqizo ongayithenga. Sichaze amaprotheni amane asekelwe ezitshalweni okufanele wazi ngawo, ukuthi aqukethe amaprotheni amangaki, nokuthi imiphi imikhiqizo yomkhiqizo esiyifaka ngesitembu sokuvunywa.

Ama-Pseudograins

• Yini: Ama-pseudograin empeleni ayimbewu, nakuba epheka futhi enomsoco, owenziwe ngamantongomane njengohlamvu. Azina-gluten futhi agcwele amaprotheni. Izibonelo ezijwayelekile zifaka i-millet, i-quinoa, ne-amaranth.
• Ulwazi lokudla okunomsoco: Inkomishi eyodwa yama-pseudograins aphekiwe inama-gramu ayi-10 wamaprotheni ngokwesilinganiso.
• Zama lokhu: Zama i-Eden Foods Organic Millet. Hlanza kahle unyaluthi ongaphekiwe, bese uwosa epanini. Uma uthosiwe futhi unephunga elimnandi, thela amanzi abilayo phezu kwamabele bese upheka imizuzu engama-30. Le nqubo isiza ukuvula imbewu ye-millet phezulu, ngakho-ke inokuthungwa okushubile nokunambitheka okunothile.

I-TVP

• Yini: I-TVP imele amaprotheni emifino aqoshiwe, futhi ithatha indawo yenyama eyenziwe ngofulawa wesoya. Iza ngama-flakes aphelelwe amanzi emzimbeni noma izingcezu, futhi lapho ihlanganiswa kabusha emanzini, iminyene futhi inenyama ekuthunjweni.
• Ulwazi lokudla okunomsoco: Inkomishi eyodwa-yesine inikezela ngamagremu ayi-12 wamaprotheni.
• Zama lokhu: I-Bob's Red Mill TVP iwumkhiqizo othembekile futhi inikeza imiyalelo elula yokulungiselela ukuze ubuyisele amanzi emanzini futhi upheke i-TVP ukuze uthole isitshulu nama-casseroles.

Isikhathi

• Yini: I-Tempeh yenziwe ngobhontshisi wesoya ovutshiwe oxutshwe nezinhlamvu ezifana nebhali noma irayisi. Ngokungafani nokuthungwa kwe-tofu nokuthungwa kwesiponji, i-tempeh ine-flavour nutty futhi iqinile, i-fibrous texture.
• Imininingwane yokudla okunempilo: Ama-ounces amane (uhhafu wephakeji) akunikeza ama-gramu angama-22 wamaprotheni.
• Zama lokhu: I-Lightlife yenza ukunambitheka okuhle kwe-tempeh. Thosa izingcezu ezimbalwa ze-Org anic Smokey Fakin 'Bacon emafutheni amakinati, bese ulungiselela ukumangala.

Seitan

• Yini: I-Seitan yenziwe nge-gluten, noma amaprotheni akolweni. It has a ukuhlafuna futhi ukujiya futhi uvame ukusetshenziselwa ukwenza inyama mbumbulu.
• Ulwazi lokudla okunomsoco: Ingxenye eyodwa ye-seitan inamagremu angu-18 wamaprotheni.
• Zama lokhu: I-White Wave yenza i-seitan yendabuko enhle, futhi inkampani futhi yenza isitayela senkukhu noma isitayela se-fajita. Sebenzisa ama-stir-frys, ama-casseroles, noma ama-tacos.

Ezinye izindawo zokuhlala e- FitSugar:

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