7 Izinzuzo Zemvubelo Eyakhayo Eyenza I-Vegan Superfood

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Uyazi ukuthi ukufafaza kanjani ushizi ingenza cishe noma yisiphi isidlo esimnandi sibe ngcono? Awu, suka eceleni, Parm, kunenkosi entsha yokunambitheka edolobheni. Hlangana nemvubelo enomsoco (esiteketiswa ngokuthi i-nooch), imvubelo engaqinile, engasasebenzi ekulungele ngendlela emangalisayo. Kodwa sithanda ukucabanga ngakho njengothuli oluphuzi oluyimilingo olunikeza ukunambitheka kwe-cheesy, nutty kunoma yini oyifafaza ngayo. Kupakishwe kugcwele amaprotheni kanye novithamini B12, imvubelo enomsoco nayo ayinalo ubisi, i-vegan-friendly futhi ngokuvamile ayinagluten. Nakhu okudingeka ukwazi mayelana nalokhu superfood ye-vegan-kanye nendlela yokupheka ngayo.

OKUhlobene : Amaresiphi angama-35 anephrotheni ephezulu yeVegan Anelisayo futhi Asuselwe Ezitshalweni Ngokuphelele

Yimiphi Eminye Imithombo Ye-Vegan Protein?

1. Udali

Ingxenye yomndeni we-legume, udali unamagremu angu-18 weprotheyini enkomishini ngayinye. Nakuba zivame ukusetshenziselwa isobho nezitshulu, zibuye zihle kakhulu esaladini elifudumele elifudumele.

2. Uphizi

Siwathanda kakhulu aze afike ku-hummus, siyalithanda ikhono lawo lokwamukela noma yikuphi ukunambitheka futhi sihloniphe amagremu awo angu-14 weprotheyini inkomishi ngayinye. Uma nje singadla inqwaba yalaba bafana abancane, ngeke kudingeke sikhathazeke ngokuhlangabezana nezidingo zethu zansuku zonke zamaprotheni.

3. I-quinoa

Njengoba ifinyelela amagremu ayisishiyagalombili weprotheyini inkomishi ngayinye ephekiwe, lokhu okusanhlamvu okunamandla kungase kube umthombo wamaprotheni ongewona owenyama oguquguquka kakhulu. Yidle ukudla kwasekuseni esikhundleni se-oatmeal, ukwenze kube ama-veggie burgers noma ukubhake kube amakhukhi anempilo.

4. Izinso Ubhontshisi

Ngaphezu kokwehlisa i-cholesterol kanye nokusimamisa ushukela wegazi, ubhontshisi wezinso ungumthombo owesabekayo wamaprotheni ngamagremu ayi-13 indebe ngayinye. Anenhliziyo eyanele ngokwanele ukwenza isobho kodwa awanamandla kakhulu ezitsheni ezilula.

5. Ubhontshisi Omnyama

Awu, bheka lokho, elinye ilungu lomndeni kabhontshisi eliqhamuka likhulu emnyangweni wamaprotheni. Izinhlobonhlobo ezimnyama zinamagremu angu-16 inkomishi ngayinye, kanye namagremu angu-15 efayibha (lokho okungamaphesenti angaphezu kuka-50 yenani elinconyiwe nsuku zonke). Ngaphezu kwalokho, bavame ukuphakelwa kanye nokwatapheya, esingeke sikhale ngakho.

6. Temph

Yenziwe ngokuhlanganisa ubhontshisi wesoya obilile, i-tempeh ivamise ukuthengiswa ngendlela yekhekhe futhi inokunambitheka okungathathi hlangothi (uma ku-subtly nutty). Lokho kusho ukuthi ingathatha ukunambitheka okunhlobonhlobo kuye ngokuthi ukuyonga kanjani. Futhi iqukethe amagremu angu-16 amaprotheni ahlaba umxhwele ngokuphakelwa kwama-ounce amathathu.

7. Tahini

I-Tahini iyisithako nesithako sokubhaka esenziwe ngembewu yesesame ethosiwe negayiwe. Ngokuvumelana okuthi ukuthinta kuzacile kunebhotela lamantongomane, kuyindlela enhle yalabo abanokungezwani komzimba namantongomane. Iphinde ibe nenani elincomekayo leprotheyini elinamagremu ayisishiyagalombili kuzo zonke izipuni ezimbili.

Iyini Imvubelo Enomsoco?

Kunezinhlobo ezimbili zemvubelo enomsoco okufanele ibe ku-radar yakho. Uhlobo lokuqala imvubelo yesondlo esiqinile, equkethe amavithamini namaminerali okwenziwa angezwa ngesikhathi sokukhiqiza ukuze kuqiniswe ukudla okunomsoco. Uhlobo lwesibili imvubelo yezomsoco ezingenawo amavithamini angeziwe noma amaminerali, imisoco ekhiqizwa ngokwemvelo njengoba imvubelo ikhula. Owokuqala uvame ukutholakala ukuze uthengwe.

Luyini Ulwazi Lokudla Okunomsoco?

Izipuni ezimbili ezinikezwa imvubelo enomsoco:

• Amakhalori: 40
• Amafutha: 0 amagremu
• Amaprotheni: 10 amagremu
• Isodium: 50 milligrams
• Ama-carbohydrate: 6 amagremu
• I-fiber: 4 amagremu
• Ushukela: 0 amagremu

Yiziphi Izinzuzo Zezempilo Zembiliso Enomsoco?

1. Iphrotheni Ephelele

Imithombo eminingi yamaprotheni ezitshalo ibhekwa njengamaprotheni angaphelele. Kusho ukuthini lokho? Azinawo wonke ama-amino acid ayisishiyagalolunye abalulekile enziwa amaprotheni ezilwane. Imvubelo yokudla okunomsoco, ngakolunye uhlangothi, ingenye yezinketho ezimbalwa ze-vegan ezifaneleka njengeprotheni ephelele.

2. Ungumthombo Omuhle Wefayibha

Ngamagremu amane ngokuphakelwa ngakunye, imvubelo enomsoco iwumthombo oqinile wefayibha, okuthi, ngaphezu kokukusiza uzizwe ugcwele, iphinde ikhuthaze impilo yokugaya ukudla—esaziyo ukuthi ibalulekile.

3. Iwumthombo Omkhulu Ongenanyama Kavithamini B12

I-B12 ibalulekile ekugcineni isimiso sezinzwa esinempilo futhi sikhiqize amangqamuzana egazi abomvu anele. Inkinga kwabanye abantu abagwema imikhiqizo yezilwane ukuthi imithombo engcono kakhulu yaleli vithamini yizinto ezifana namaqanda, inyama, inhlanzi nobisi. Faka imvubelo enomsoco, engasiza abadla izitshalo ukuthi bathole isabelo sabo esifanelekile. Lolu cwaningo luka-2000 kufaka phakathi ama-vegans angama-49 futhi bathola ukuthi ukudla isipuni esisodwa semvubelo enomsoco eqinile nsuku zonke kubuyisela amazinga e-vitamin B12 kulabo ababentula.

4. Ingagcina Izinga likashukela Wegazi lihlolwa

Njengokudla okune-glycemic ephansi, imvubelo enomsoco ingakusiza ukuthi ulawule amazinga kashukela egazini, bese inciphisa izinkanuko futhi ithuthukise amazinga wamandla kanye nokulala okuzolile.

5. Kungase Kusize Umzimba Wakho Ulwe Nezifo Ezingamahlalakhona

Imvubelo enomsoco iqukethe i-antioxidant glutathione ne-selenomethionine. Ngeke sizame ukuphimisela lezo, kodwa siyazi ukuthi zisilungele. Ucwaningo lwesiFinnish ithole ukuthi ukudla ukudla okune-antioxidant okucebile-imvubelo enomsoco, izithelo, imifino kanye nezinhlamvu ezigcwele-kungasiza ekukhuliseni amazinga e-antioxidant futhi kuvikeleke ezifweni ezingapheli ezifana nesifo senhliziyo, ezinye izinhlobo zomdlavuza kanye ne-macular degeneration.

6. Ingathuthukisa Izinwele Ezinempilo, Isikhumba Nezinzipho

Ngenxa yokuthi inothile kulawo mavithamini B, imvubelo enomsoco ingasiza futhi ukugcina isikhumba sakho sikhazimula. Iqukethe amavithamini afana ne-biotin, eyaziwa kakhulu ngokusekela izinwele ezinempilo, isikhumba nezinzipho, kanye ne-niacin, eyaziwa ngokulwa nezinduna.

7. Ingasekela Ukukhulelwa Okunempilo

Abakubizi ngokuthi ukudla okuyi-superfood mahhala. Phakathi kwamavithamini B atholakala nakumvubelo wokudla okunempilo kukhona i-thiamine, i-riboflavin, i-vitamin B6 ne-folate, konke okubalulekile ekugcineni ukwakheka kwamangqamuzana, ukulawulwa kwemizwelo nokusebenza kwezinzwa. I-Folate - ngokusho UDkt. Izembe iwebhusayithi yezempilo yemvelo eyasungulwa uDkt. Josh Axe, DC, DNM, CNS—ibaluleke kakhulu ekunciphiseni ubungozi bokuzalwa kukhubazekile nokuthuthukisa ukukhula nokukhula kwengane.

18 AMAREPHI ANAMNANDI AHLANGANISA imvubelo Enomsoco

1. I-Vegan Alfredo Pasta

Kunokhilimu futhi kumnandi, kodwa akunabisi nhlobo.

Thola iresiphi

2. I-Nacho Cheese Kale Chips

Lezi izi Nacho uhlobo olujwayelekile lokudla okulula. (Uxolo.)

Thola iresiphi

3. I-Popcorn Engcono Kakhulu Engenayo Ibhotela (Nooch Popcorn)

Ungase ungaphinde ubuyele kuma-kernels avamile avelayo futhi.

Thola iresiphi

4. I-Vegan Shepherd's Pie

Isitshulu semifino sikanokusho senziwe saba mnandi nakakhulu ngokwengezwa kwemvubelo enomsoco.

Thola iresiphi

5. I-Vegan Peanut Butter Cups

I-Nooch ilungele ukunikeza izitsha zakho ezimnandi ukukhahlela okumnandi futhi.

Thola iresiphi

6. Ukholifulawa Risotto

Konke ukunotha, susa noma yimuphi ukhilimu, ubisi noma ushizi.

Thola iresiphi

7. I-Popcorn yeBuffalo Cauliflower eshisayo

Ukholifulawa. Tahini. Imvubelo enomsoco. Kuthengisiwe.

Thola iresiphi

8. Isaladi Enhle Kakhulu Eyenziwe Kale

Imfihlo yalesi sidlo esihlwabusayo sihlanganisa amaqabunga egqokeni elino-garlicky futhi uwafake ngama-pecans athosiwe kanye nemvubelo enomsoco.

Thola iresiphi

9. I-Vegan French Toast

Le ntandokazi ye-brunch ithola ukunambitheka kwayo kwe-eggy ngezilokotho, ukuqagele, nooch.

Thola iresiphi

10. I-Vegan Green Chili Mac kanye noshizi

Uyakholwa noma ungakholwa, leli bhodwe elimnandi selilungile ngemizuzu engama-30.

Thola iresiphi

11. I-Creamy Ranch Egazingiwe Ama-Chickpeas

Laba bazokwenza guqula ukudla kwakho.

Thola iresiphi

12. I-Silverbeet Ricotta kanye ne-Pumpkin Quiche

Cishe muhle kakhulu ukuthi angadliwa.

Thola iresiphi

13. I-Vegan Scalloped Amazambane

Isidlo esiphelele sokuletha ku-Thanksgiving noma isidlo sakusihlwa sikaKhisimusi.

Thola iresiphi

14. I-Butternut Squash Mac noshizi

Njengoba kumnandi njengentandokazi yakho yobuntwana, kunempilo nje.

Thola iresiphi

15. I-Tofu Scramble Elula

Ngenxa yokuthi ibhulakufesi liwukudla okubaluleke kakhulu kosuku, kuqale ngokunempilo ngalesi scramble se-tofu esihlanganisa imvubelo enomsoco ukuze uthole ukunambitheka okune-cheesy kanye nobumnandi obuthile.

Thola iresiphi

16. I-Gluten Free Chicken Nuggets nge-Plantain Chips

I-snack esheshayo, emaminithi angu-30, enempilo kakhulu yezingane.

Thola iresiphi

17. Ushizi weVegan

Kuleyo mibuthano ye-Sunday Night Football.

Thola iresiphi

18. Amabhola Esoseji AngenaGluten

Lawa mabhola amasoseji amnandi—aphinde abe ne-thyme, ghee kanye nesinaphi se-Dijon—angenza i-hors d’oeuvre ephuzisa umlomo.

Thola iresiphi

OKUhlobene : Kuyini Seitan? Nakhu Okufanele Ukwazi Ngamaphrotheni Asekelwe Esitshalweni Adumile

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni