Haeba u tšoenyehile ka ho fumana protheine e lekaneng ka ho fetohela lijong tsa meroho, se latelang se ka ’na sa u makatsa. 'Nete ke hore batho ba bangata ba jang nama ba fumana liprotheine tse ngata haholo, le hore batho ba jang meroho ba ka fumana protheine e lekaneng ho tsoa lijong tse thehiloeng limela.
Ba bangata ba ntse ba lumela hore protheine e fumaneha feela ka nama le lihlahisoa tse ling tsa liphoofolo, 'me bohle re tla be re shoa ntle le protheine ea liphoofolo! Ntle le haeba u moimana kapa setsebi sa 'mele, mohlomong u tla fumana liprotheine tse ngata tse lekaneng ntle le ho etsa boiteko bo boholo.
Mehloli e metle ea protheine bakeng sa batho ba jang meroho ke ena:
ngoe. Quinoa le lijo-thollo tse ling
Lijo-thollo ke mohloli o moholo oa protheine, empa morena oa lijo-thollo tabeng ena ke quinoa. Ho fapana le mehloli e mengata ea liprotheine tsa meroho, quinoa e na le li-amino acid tsohle tsa bohlokoa, e leng se etsang hore e be tlaleho ea nako eohle ea "protheine e feletseng". Komiki e le 'ngoe feela ea quinoa e phehiloeng e na le ligrama tse 18 tsa protheine hammoho le ligrama tse robong tsa fiber. Lithollo tse ling tse felletseng, ho kenyelletsa bohobe ba lijo-thollo, raese e sootho, harese, le tsona ke lijo tse phetseng hantle tse fanang ka protheine ho lijo tsa meroho le vegan.
2. Linaoa, lentile le tse ling
Limela tsohle tsa linaoa - linaoa, lentile, lierekisi, joalo-joalo - ke mehloli e metle ea protheine bakeng sa batho ba jang meroho le li-vegan, kahoo ho na le lintho tse ngata tseo u ka khethang ho tsona 'me u ka khomarela linaoa tse le 'ngoe feela tseo u li ratang haholo! Linaoa tse ntšo, linaoa tsa liphio, dhal ea India, sopho ea pea, soya…
Soy le eona ke legume, empa kaha soya le lihlahisoa tsa eona li fetohile mohloli o tummeng oa protheine bakeng sa batho ba jang meroho, e lokeloa ke puisano e fapaneng serapeng se latelang.
Tekanyo ea protheine ka komiking e le 'ngoe ea linaoa tsa makotikoting e ka ba ligrama tse 13,4. Ke hobane'ng ha u lokela ho e ja? Linaoa ke e 'ngoe ea lijo tse atileng haholo tse nang le protheine ho batho ba jang meroho. U ka fumana linaoa lebenkeleng la korosari kapa lethathamong la lireschorente tsohle.
3 . Tofu le lihlahisoa tse ling tsa soya
Soya e ka tšoantšoa le lempehali, ha ho mohla u tla khathala ka eona! E ka 'na eaba u kile ua leka ho kenyelletsa tofu le lebese la soya lijong tsa hau pele, empa ho thoe'ng ka ice cream ea soya, yogurt ea soya, linate tsa soya le chisi ea soya? Tempeh hape ke sehlahisoa sa soya se nang le protheine. E le bonase e ekelitsoeng, mefuta e mengata ea tofu le lebese la soya e matlafatsoa ka limatlafatsi tse ling tseo batho ba jang meroho le limela ba li hlokang, joalo ka calcium, iron le vithamine B12. Ho ja ice cream ea soya feela ho lekane ho fumana protheine eo u e hlokang.
Liprotheine: Halofo ea kopi ea tofu e na le ligrama tse 10, 'me kopi ea lebese la soya e na le ligrama tse 7 tsa protheine.
Lebaka leo u lokelang ho ja soya: U ka eketsa tofu sejong leha e le sefe seo u se phehang, ho akarelletsa le li-stew, li-sauces, sopho le salate.
bane . Linate, lipeo le botoro ea linate
Matokomane kaofela, ho kopanyelletsa le matokomane, li-cashews, lialmonde le walnuts, li na le protheine, joalo ka peo e kang sesame le peo ea soneblomo. Hobane linate le lipeo tse ngata li tsejoa ka ho ba le mafura a mangata, ha u batle ho li etsa mohloli oa hau oa mantlha oa protheine. Empa li ntle joaloka seneke, mohlala, ka mor'a ho ikoetlisa kapa lijo tse sa reroang. Peanut butter le eona e monate, 'me bana ba rata peanut butter. Leka oli ea soya kapa botoro ea cashew bakeng sa phetoho haeba u kula ka peanut butter.
Likahare tsa protheine: Likhaba tse peli tsa peanut butter li na le ligrama tse 8 tsa protheine.
Ke hobane'ng ha u lokela ho e ja: Ho bonolo! Kae kapa kae, neng kapa neng, o ka ja linate tse seng kae ho fumana protheine.
5 . Seitan, li-burger tsa veggie le tse ling tsa nama
Bala leibole ea li-substitutes tsa nama tse rekiloeng lebenkeleng le li-burger tsa veggie 'me u tla fumana li na le protheine e ngata haholo! Mefuta e mengata ea nama 'marakeng e entsoe ka protheine ea soya, protheine ea koro, kapa motsoako oa tsona ka bobeli. U ka futhumatsa li-burgers tse 'maloa tsa veggie' me u fumane tlhoko ea hau ea letsatsi le letsatsi ea protheine. Seitan e entsoeng hae e tumme ka liprotheine tse ngata haholo.
Likahare tsa protheine: Patty e le 'ngoe ea veggie e na le ligrama tse 10 tsa protheine, le ligrama tse 100 tsa ..