7 Melemo ea tomoso ea phepo e nepahetseng e etsang hore e be Vegan Superfood

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

U tseba mokhoa oa ho fafatsa chisi e ka etsa hore sejana sefe kapa sefe se monate se be betere? Hantle, tlohela, Parm, ho na le morena e mocha oa tatso toropong. Kopana le tomoso ea phepo e nepahetseng (e bitsoang nooch), tomoso e boreleli, e sa sebetseng e ntle haholo ho uena. Empa re rata ho nahana ka eona e le lerole le mosehla la mohlolo le fanang ka tatso ea cheesy, linate ho eng kapa eng eo u e fafatsang. E tletse ka protheine le vithamine B12, tomoso ea phepo e nepahetseng le eona ha e na lebese, ha e na vegan 'me hangata ha e na gluten. Mona ke seo u hlokang ho se tseba ka li-superfood tsa vegan-hammoho le mokhoa oa ho pheha ka tsona.

HLOKOMELA : Li-recipe tse 35 tse phahameng tsa protheine ea Vegan tse Khotsofatsang le tse Thehiloeng Semelang ka ho Fetisisa

Mehloli e meng ea Vegan Protein ke efe?

1. Lensisi

Karolo ea lelapa la legume, lensisi li na le ligrama tse 18 tsa protheine ka komiki e 'ngoe. Le hoja hangata li sebelisoa ka sopho le li-stew, li boetse li ntle haholo ka salate e futhumetseng e mofuthu.

2. Lierekisi

Re li rata ho ba hummus, re rata bokhoni ba tsona ba ho ja tatso leha e le efe le ho hlompha ligrama tse 14 tsa protheine ka senoelong se seng le se seng. Ha feela re ntse re ka ja sehlopha sa bashanyana bana, ha ho mohla re tla tšoenyeha ka ho fihlela litlhoko tsa rona tsa letsatsi le letsatsi tsa protheine.

3. Quinoa

Ha re fihla ligrama tse robeli tsa protheine ka kopi e phehiloeng, lijo-thollo tsena tse matla e kanna ea ba mohloli oa protheine o sa sebetseng ka ho fetesisa oa nama. E je bakeng sa lijo tsa hoseng ho e-na le oatmeal, e etse li-burgers tsa veggie kapa u li phehe ka li-cookie tse phetseng hantle.

4. Linaoa tsa liphio

Ntle le ho theola k'holeseterole le ho tsitsisa tsoekere ea mali, linaoa tsa liphio ke mohloli o matla oa protheine e nang le ligrama tse 13 ka senoelong. Li na le pelo e lekaneng bakeng sa sopho empa ha li na matla haholo ka lijana tse bobebe.

5. Linaoa tse Ntšo

Joale, sheba seo, setho se seng sa lelapa la linaoa se tlang se le seholo lefapheng la protheine. Mofuta o lefifi o na le ligrama tse 16 ka senoelo, hammoho le ligrama tse 15 tsa fiber (e leng karolo e fetang 50 lekholong ea chelete e khothaletsoang letsatsi le letsatsi). Holim'a moo, hangata li sebelisoa hammoho le li-avocado, tseo ho seng mohla re tla tletleba ka tsona.

6. Tempeh

E entsoe ka ho kopanya linaoa tsa soya tse lomositsoeng, tempeh hangata e rekisoa ka sebopeho sa kuku 'me e na le tatso e sa nke lehlakore (haeba e le nutty) e sa nke lehlakore. Seo se bolela hore e ka nka mefuta e fapaneng ea litatso ho latela hore na u e sehla joang. E boetse e na le ligrama tse 16 tsa protheine ka li-ounce tse tharo.

7. Tahini

Tahini ke motsoako oa motsoako oa ho baka o entsoeng ka peo ea sesame e halikiloeng le e fatše. Ka mokhoa o tsitsitseng oa ho ama o le mosesaane ho feta peanut butter, ke sebaka se tsotehang sa ba nang le phepo ea linate. E boetse e na le palo e babatsehang ea protheine e nang le ligrama tse robeli likhabareng tse ling le tse ling tse peli.

Tomoso ea Phepo ke Eng?

Ho na le mefuta e 'meli ea tomoso ea phepo e nepahetseng e lokelang ho ba radar ea hau. Mofuta oa pele ke tomoso ea phepo e matlafalitsoeng, e nang le livithamini le liminerale tsa maiketsetso tse kentsoeng nakong ea tlhahiso molemong oa ho matlafatsa litaba tsa phepo. Mofuta oa bobeli ke tomoso ea phepo e sa tsitsang e se nang livithamini kapa liminerale tse ekelitsoeng, ke limatlafatsi feela tse hlahisoang ka tlhaho ha tomoso e ntse e hola. Ea pele e fumaneha hangata ho reka.

Litaba tsa Phepo ke Eng?

Likhaba tse peli tsa tomoso ea phepo e nepahetseng:

• Likhalori: 40
• Mafura: 0 dikgerama
• Protheine: 10 dikgerama
• Sodium: 50 milligrams
• Lik'habohaedreite: 6 dikgerama
• Fiber: 4 dikgerama
• Tsoekere: 0 dikgerama

Melemo ea Bophelo bo Botle ea Tomoso ea Phepo ke Efe?

1. Ke Protheine e Feletseng

Mehloli e mengata ea protheine ea limela e nkoa e le liprotheine tse sa fellang. E bolelang? Ha li na li-amino acid tse robong tseo liprotheine tsa liphoofolo li li etsang. Ka lehlakoreng le leng, tomoso ea phepo e nepahetseng ke e 'ngoe ea likhetho tse' maloa tsa vegan tse tšoanelehang ho ba protheine e felletseng.

2. Ke Mohloli o Molemo oa Fiber

Ka ligrama tse 'nè ka ho sebeletsa, tomoso ea phepo e nepahetseng ke mohloli o tiileng oa fiber, eo, ntle le ho u thusa hore u ikutloe u khotsofetse, hape e khothalletsa bophelo bo botle ba lijo-tseo re tsebang hore ke tsa bohlokoa ka ho fetisisa.

3. Ke Mohloli o Moholo o se Nang Nama oa Vithamine B12

B12 e bohlokoa bakeng sa ho boloka tsamaiso ea methapo e phetseng hantle le ho hlahisa lisele tse khubelu tsa mali tse lekaneng. Taba ea batho ba bang ba eschew lihlahisoa tsa liphoofolo ke hore mehloli e molemo ka ho fetisisa ea vithamine ena ke lintho tse kang mahe, nama, tlhapi le lebese. Kenya tomoso ea phepo e nepahetseng, e ka thusang batho ba jang limela ho fumana karolo ea bona e nepahetseng. Thuto ena ea 2000 e kenyelelitse li-vegans tse 49 mme e fumane hore ho ja khaba e le 'ngoe ea tomoso ea phepo e matlafatsang letsatsi le leng le le leng ho khutlisa maemo a vithamine B12 ho ba neng ba haelloa.

4. E ka Boloka Maemo a Tsoekere ea Mali ho Hlahloba

Joalo ka lijo tse nang le glycemic e tlase, tomoso ea phepo e nepahetseng e ka u thusa ho laola maemo a tsoekere ea mali, 'me ea fokotsa litakatso le ho phahamisa maemo a matla le boroko bo khutsitseng.

5. E ka Thusa 'Mele oa Hao ho Loana le Mafu a sa Feleng

Tomoso ea phepo e nepahetseng e na le li-antioxidants glutathione le selenomethionine. Re ke ke ra leka ho bitsa tseo, empa rea ​​tseba hore li molemong oa rona. Thuto ea Sefinnishe o fumane hore ho ja lijo tse nang le li-antioxidant tse ngata-tomoso ea phepo e nepahetseng, litholoana, meroho le lijo-thollo-ho ka thusa ho matlafatsa maemo a antioxidant le ho itšireletsa khahlanong le mafu a sa foleng a kang lefu la pelo, mefuta e meng ea kankere le ho senyeha ha macular.

6. E ka Khothalletsa Bophelo bo Botle ba Moriri, Letlalo le Manala

Hobane e na le livithamini tsa B tse ngata, tomoso ea phepo e nepahetseng e ka thusa ho boloka letlalo la hao le khanya. E na le livithamine tse kang biotin, e tsebahalang haholo ho tšehetsa moriri o phetseng hantle, letlalo le manala, hammoho le niacin, e tsejoang ka ho loantša makhopho.

7. E ka Tšehetsa Boimana bo Botle

Ha ba e bitsa superfood mahala. Har'a livithamini tsa B tse fumanoang hape tomosong ea phepo e nepahetseng ke thiamine, riboflavin, vithamine B6 le folate, tseo kaofela li leng bohlokoa ho boloka metabolism ea lisele, taolo ea maikutlo le ts'ebetso ea methapo. Folate - ho latela Dr. Selepe websaeteng ea bophelo bo botle ba tlhaho e thehiloeng ke Dr. Josh Axe, DC, DNM, CNS-ke ea bohlokoa ka ho khetheha bakeng sa ho fokotsa kotsi ea bokooa ba tsoalo le ho matlafatsa khōlo le tsoelo-pele ea lesea.

LIRESEPE TSE 18 TSE BONTSANG TSE KEKERETSANG OROKO EA PHEKO

1. Vegan Alfredo Pasta

E monate ebile e monate, empa ha e na lebese ho hang.

Fumana recipe

2. Nacho Cheese Kale Chips

Tsena ke Nacho mofuta o tloaelehileng oa seneke. (Tšoarelo.)

Fumana recipe

3. Popcorn e Ntle ho Fetisisa e se Nang Botoro (Nooch Popcorn)

U kanna oa se hlole u khutlela ho lithollo tse tloaelehileng tsa popped hape.

Fumana recipe

4. Pie ea Vegan Shepherd

Sechu sa meroho se monate le ho feta ha se eketsoa ka tomoso ea phepo e nepahetseng.

Fumana recipe

5. Likopi tsa Vegan Peanut Butter

Nooch e nepahetse bakeng sa ho fana ka lijana tsa hau tse monate le tsona tse monate.

Fumana recipe

6. Cauliflower Risotto

Leruo lohle, tlosa tranelate efe kapa efe, lebese kapa chisi.

Fumana recipe

7. Spicy Buffalo Cauliflower Popcorn

Kholifolaoa. Tahini. Tomoso ea phepo e nepahetseng. E rekisitsoe.

Fumana recipe

8. The Best Shredded Kale Salad

Sephiri sa sejana sena se monate ke ho roala makhasi ka moaparo oa garlicky le ho a tšela ka li-pecans tse halikiloeng le tomoso ea phepo e nepahetseng.

Fumana recipe

9. Vegan French Toast

Papali ena ea brunch eo u e ratang e fumana tatso ea eona e monate, u e nahane, nooch.

Fumana recipe

10. Vegan Green Chili Mac le Cheese

E lumela kapa che, pitsa ena e monate e se e loketse metsotso e 30.

Fumana recipe

11. Ranch e halikiloeng e halikiloeng

Tsena li tla fetola seneke sa hao.

Fumana recipe

12. Silverbeet Ricotta le Pumpkin Quiche

Hoo e ka bang e ntle haholo ho jewa.

Fumana recipe

13. Litapole tsa Vegan Scalloped

Sejo se phethahetseng ho tlisa Thanksgiving kapa lijo tsa Keresemese.

Fumana recipe

14. Butternut Squash Mac le Cheese

E monate joalo ka ha u rata bongoaneng, u phetse hantle feela.

Fumana recipe

15. Bonolo ba Tofu Scramble

Hobane lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi, li qale ka bophelo bo botle ka tofu scramble e kenyelletsang tomoso ea phepo bakeng sa tatso e eketsehileng ea cheesy le monate o itseng.

Fumana recipe

16. Li-Gluten Free Chicken Nuggets tse nang le Plantain Chips

Seneke sa kapele, sa metsotso e 30, se nang le bophelo bo botle haholo bakeng sa bana.

Fumana recipe

17. Cheese ea Vegan

Bakeng sa likopano tseo tsa Sunday Night Football.

Fumana recipe

18. Libolo tsa boroso tse se nang Gluten

Libolo tsena tse monate tsa boroso-tseo le tsona li nang le thyme, ghee le mosetareta oa Dijon-li ka etsa hore hors d'oeuvre e be monate.

Fumana recipe

HLOKOMELA : Seitan ke Eng? Mona ke Seo U Lokelang ho se Tseba ka Protheine e Tloaelehileng e Thehiloeng Semeleng

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang