Hlola kabili ukuqinisekisa ukuthi uthola amaprotheni anele
Ukuthola amaprotheni okwanele uma ulandela ukudla okungenamsoco we-vegetarian noma we-vegan kungase kubonakale kuyinkimbinkimbi ngoba imithombo eminingi yamaprotheni emifino evamile- i-seitan kanye nezinye izinto ezifake endaweni oyitholayo-ziyanqamuka ngoba ziqukethe i-gluten-based izithako.
Kodwa ungakwazi ukuphumuza kancane: akulona nzima njengoba ungase ucabange ukuqinisekisa ukuthi udla iphrotheni umzimba wakho udinga.
Okokuqala, mhlawumbe udinga amaprotheni angaphansi kunalokho ucabanga ... mhlawumbe okuningi kakhulu. Iningi labantu emazweni athuthukile-ngisho nalawo okudla okunomsoco noma we-vegan, okungase kube ngaphansi kwamaprotheni kunokudla okujwayelekile-kakade idla amaprotheni amaningi kunezidingo zawo zidinga.
Iningi labantu elisebenza ngokulinganisela lidinga cishe ama-0.37 amagremu amaprotheni ngamakhilogremu ayisisindo somzimba. Ngakho-ke, uma ulinganisa amapremu angu-125, udinga kuphela ama-gram angu-46 wamaprotheni nsuku zonke (ngenjongo yokuqhathanisa, indebe eyodwa yama-lentile abilisiwe inikeza amagremu angu-18). Uma ulinganisa amapremu angu-175, udinga ama-65 amagremu weprotheni.
Ngakho Yimaphi Amaprotheni Imithombo Ezuza I-My Vegetarian-Free Vegetarian noma Diet Diet?
Kunemithombo eminingi engaba khona yamaprotheni, futhi izingqinamba uzozihlanganisa futhi uzifanise nosuku ngalunye:
1. Zonke izithelo . Ngokusobala awukwazi ukudla ukolweni, ibhali noma i-rye uma ungenalo i-gluten, kodwa kunezinhlamvu zezitshalo ezihlukile ngaphandle lapho. I-Amaranth ne- quinoa- cishe ama-8 kuya kwangu-9 amagremu amaprotheni indebe yezinhlamvu eziphekwe-ziphakathi kwamabhethi akho angcono kakhulu wokupakisha kuphrotheni.
I-oatmeal yendabuko (uma ungadla ama-oats) iqukethe cishe ama-11 amagremu amaprotheni ngekhobe yokusanhlamvu okuphekiwe (funda kabanzi mayelana nama-oats lapha: Ingabe Umuntu Ongenakukwazi Ukuthola I-Gluten Eat Oats? ). Ilayisi akuyona ukudla okucebile okunamaprotheni, kodwa ungathatha ama-5 amagremu amaprotheni avela endebeni yerayisi elibomvu. Kuzo zonke, uma ugcwalisa ipuleti yakho ngamahlamvu, uthola kalula amaprotheni ngosuku ngalunye ngaphandle kokudinga ukubala amagremu.
2. Imifino. Ubhontshisi omunye umthombo ocacile wamaprotheni ekudleni kwakho, futhi kukhona izindlela zokupheka ezinkulu zemifino ngaphandle kwe-gluten. Njengoba ngishilo ngenhla, indebe yama-lentile abilisiwe ikunika amagremu angu-18 amaprotheni, kuyilapho izinyosi zezinso zingena ngaphansi nje kwalokho, ku-16 amagremu indebe ngayinye.
Uma unesifo se-celiac noma u-sentivity non-celiac uzwela futhi ikakhulukazi uzwela ukulandelela i-gluten, udinga ukuqaphela amathemba ekungcoliswa kwe- gluten kumabhontshisi akho. Ngeshwa, abalimi abaningi bakhulisa okusanhlamvu kakolweni, ibhali kanye ne-rye ngokujikeleza ngamabhontshisi, futhi basebenzisa imishini efanayo ukuvuna kokubili.
Ngenhlanhla, kunezinsiza eziphephile zamabhontshisi angenayo i-gluten , ngisho nabantu abadinga ubhontshisi namazinga angaphezulu-okuphansi okungahambisani nomzimba .
3. Amantongomane nembewu . Ingxenye yendebe yama-pecans ingakunika ama-gramu angu-5 amaprotheni ngenkathi inetha elilodwa lamanetha we-peanut butterfly u-7 amagremu. Ungase ucabange nokusebenzisa ufulawa lwe-almond ukuze uphathe ufulawa wakho ovamile lwe-gluten e-baked goods ukuze ukhiqize amaphrotheni akho-indebe yokudla-indebe equkethe amagremu angu-12.
Abantu abaningi bathanda ukungeza ama-flaxse ekudleni kwabo kokuqukethwe kwamafutha okuzuzisa, futhi ama-flaxseeds emhlabathini nawo aqukethe kancane amaprotheni-angaba ngu-1 gram ngayinye yezipuni.
Ukuze uthole ukudla, ungase ukhethe imbewu yamathambo (i-ounce iqukethe ama-gramu angu-5 amaprotheni) noma i-pistachios encane (ama-pistachios ama-50 anika cishe ama-gramu angu-6). Ibhotela le-peanut ye- gluten ne- gluten-free nut ibhotela nayo ingaba yimithombo emihle yamaprotheni.
4. Tofu nemikhiqizo ye-soy . I-Soy (isakhi esivamile semifino yemifino kanye ne-vegan) ingakunika amandla amaningi amaprotheni. Isibonelo, ungangezela i-tofu ezitsha zakho (ingxenye eyodwa yesine yamanetha ebhokisi ejwayelekile wena cishe ngamagremu angu-6 wamaprotheni) futhi ulandele i-edamame (inkomishi ye-damamu endaweni yokudlela yaseJapane - noma ekhaya ekhishini lakho - izonikeza i-gramu angu-22).
Nasi uhlu lwezinketho ze- gluten-free tofu .
Nokho, lokho okushiwo, abantu abaningi abalandela ukudla okungenamalusi bathola ukuthi bathola izimpawu ezivela ku-soy . Kwezinye izimo, akucaci ukuthi umlandu uyisifo sengqondo noma ukuzwela ku-soy ngokwayo noma ukungcoliswa kwe-gluten ku -soy. Uma ungadla isobho ngaphandle kokuphendula, ivulela umnyango wokuthola iresiphi eyengeziwe yokudla kanye nezokudla.
5. Yidla imikhiqizo esikhundleni . Kunezinhlobo eziningi zemikhiqizo engena endaweni emakethe ngalezi zinsuku, kokubili emnyangweni wokukhiqiza wesitolo nasemgodini wefriji-kubonakala sengathi ungakhetha noma yini evela e-burger elula ukuze ube "ama-sausage" angenakudla.
Ngeshwa kulabo bethu emphakathini ongenalo gluten, abaningi abathandwa kakhulu abafake inyama bayenza ukusetshenziswa ngokukhululekile kokolweni gluten. Kodwa ngokuzidla okukhulayo kokudla kokubili okungenayo gluten-free and vegetarian noma vegan, abakhiqizi abancane abakhiqizi abancane baye baqala ukukhiqiza ama -burgers e-gliten-free beggie kanye nezinye izinto zokudla "njenge-burger-ish", njengezinhlobo zezilwane ze-faux. Iningi liqukethe cishe ama-4 kuya ku-6 amagremu amaprotheni nge-burger ngalinye.
I-steer ecacile ye- seitan, ngoba ayinayo i-gluten .
6. Imifino eluhlaza (nalabo abakweminye imibala). Ungakhohlwa ukuthi imifino eyisisekelo-isisekelo sesidlo sakho semifino noma se-vegan-nayo ingakwazi ukufaka ezinye amaprotheni. I-Asparagus, isibonelo, iqukethe ama-gram angu-3 indebe ngayinye ... futhi uma isesikhathini njalo entwasahlobo, ngidla kalula ngaphezu kwenkezo ngosuku (kuyimifino engiyithandayo).
Ukholifulawa uphinde unikeze amaprotheni: cishe 2 amagremu ngendebe ngayinye, eqoshiwe. Futhi izihlobo ze-caulifulawa ze-caulifulawa, ama-broccoli, namahlumela aseBrussel, zingahle zikhabe ngamagremu angaba ngu-3 indebe ngayinye. Ngisho nezithelo ziqukethe amaprotheni amaningi-ngokuvamile ngo-1 igremu ngalunye, unike noma uthathe.
Izwi kusuka
Ungase uzibuze ukuthi konke lokhu kungasebenza kanjani ukukuthola amaprotheni oyidingayo, ikakhulukazi uma ungabala ngokuzikhandla amagremu. Yikholelwa noma cha, lezo amagremu zihlanganisa ngokushesha.
Yisho ukuthi ulinganisa amapremu angu-130 futhi udinga cishe ama-gramu angu-50 amaprotheni ngosuku. Ungaqala ukuphuma ekuseni ngesitsha se -oatmeal-gluten-free (ucabanga ukuthi ungaba nama-oats), futhi net 6 amagremu lapho. Ufafaza izipuni ezimbili zamapulangwesi emhlabathini phezulu bese wengeza indebe yobisi be-soy-gluten-free noma ubisi lwe-almond , futhi ufika ku-10 amagremu.
Uma isiphuzo sakho sasekuseni sinezinhlayiya (amagremu ama-3 angama-muffin ngayinye, kuye ngokuthi izithako) kanye nezinamba ezimbalwa zama-hazelnuts angama-20 (azungeze ama-4 amagremu), uyingxenye yesithathu yendlela kumgomo wakho we-50 amagremu.
Ngesikhathi sokudla kwasemini, gcoba isobho esithile lensimbi ngemifino exubekile (10-15 amagremu amaprotheni, kuye ngokuthi izithako), futhi ufake izingcezu ezimbili zezinkwa zokusanhlamvu ze-vegan okugcwele okusanhlamvu ku-side (6 amagremu, futhi, kuye ngokuthi izithako ). Futhi ngenxa yesidlo sakho sekusasa, ungase uhlanganise amanye ama-pistachios (ama-3 amagremu ama-25 amantongomane amancane), kanye ne-banana (1 gram).
Konke okukuphakamisa cishe ama-gramu angu-37 kuya ku-42 amaprotheni ngosuku ... akukona okuncane kakhulu komgomo wakho, futhi awusakabi nadla nokho. Isidlo singadla i-veggie bun bun ne-gluten-free-bun bun (ama-gramu angu-10 amaprotheni okonke) noma i-quinoa pasta okungenayo gluten ne-tomato sauce nemifino (10 kuya ku-15 amagremu, kuye ngokuthi izithako nokulingana). Phonsa ekukhonzeni i-tapioca pudding (cishe u-1 gram weprotheni), futhi uhlangabezane nezidingo zakho zamaprotheni ngosuku, sonke ngenkathi udla i-gluten-mahhala nemifino.
> Umthombo:
> Marsh KA et al. Amaprotheni kanye nezidlo zemifino. I-Medical Journal yase-Australia. 2013 Aug 19; 199 (4 Suppl): S7-S10.