Mokhoa oa ho fumana liprotheine tse lekaneng ho Vegetarian kapa Vegan Diet

Haeba u tšoenyehile ka ho fumana liprotheine tse lekaneng lijong tsa meroho kapa tsa vegan , u ka 'na ua ba teng ka tšohanyetso. 'Nete ke hore Maamerika a mangata a fumana liprotheine tse ngata haholo ha a ja, mme limela le limela li ka fumana liprotheine tse ngata ho tsona. Batho ba bangata ba ntse ba lumela hore liprotheine li fumanoa feela linthong tsa liphoofolo le liphoofolo, empa ntle le haeba u imme kapa moetsi oa 'mele oa liolimpiki, mohlomong u tla fumana liprotheine tse ngata ho feta le ho leka. Mona ke mehloli e molemohali ea liprotheine bakeng sa limela.

Lintho tse ngata tsa protheine bakeng sa lijalo le lihlopha

• Liphoso tse phahameng tsa li-Vegetarian Vegetarian
• Vegan High-Protein Soup le Li-Recipe tsa Chili

• 01 ea 08

  Likhooa, Lentils le limela

  Likhooa tsohle, lentile le lierekisi ke mohloli o motle haholo oa limela tsa limela le vegan, ka hona ja lijo tseo u li ratang! Linaoa tse ntšo, linaoa tsa liphio, Dhal ea Indian , limela tsa meroho , sekhahla sa split pea le chickpea hummus - khetha e le 'ngoe' me u shebe protheine ea grama.
  Tšoantšetso: Lihlahisoa tse phahameng tsa Protheine tsa Segerike tsa White le Rice
  Lintho tse nang le liprotheine: Li fapana hanyenyane, empa mohlala, senoelo se le seng sa linaoa tsa liphio tse nang le makotikoti li na le hoo e ka bang ligrone tse 13,4 tsa protheine.
  Lebaka leo o lokelang ho o ja: Likhooa ke e 'ngoe ea lijo tse tloaelehileng haholo tsa liprotheine bakeng sa limela le tse ntle haeba u le tekanyetso. U ka fumana linaoa ka lebenkeleng kapa ho menu hohle moo u ka bang teng.

• 02 ea 08

  Tofu le Mesebetsi e meng ea Soy

  Soy ke chameleon e monate hoo u ke keng ua khathala! E ka 'na eaba u' nile ua leka tofu le lebese la soy pele, empa ho thoe'ng ka edamame , soya ea ice cream , yogurt ea soy, linate tsa soya kapa soya chisi ? Hape, TVP le tempeh ke lijo tse ngata tse nang le protheine tse nang le li-soy. Joaloka bonus e eketsehileng, mefuta e mengata ea tofu le lebese la soy li matlafatsoa ke limatlafatsi tse ling tseo limela le limela li li hlokang, tse kang calcium, tšepe le vithamine B12. (E, re u file tumello ea ho ja sofa e leqhoa ea soy ho fumana protheine ea hau.) Ha u rate tofu? U se ke ua tšoenyeha, ha ho hlokahale hore u je tofu hore u be meroho !
  Lintho tse nang le liprotheine: Khafu ea tofu e na le ligrama tse 10, 'me lebese la soya le na le ligrama tse 7 tsa protheine ka senoelo.
  Lebaka leo u lokelang ho e ja: U ka ekelletsa ho tofu ho hoo e ka bang ntho leha e le efe eo u e phehang, ho akarelletsa le tofu e tsomang , li-pasta, li-sopho le salate.

• 03 ea 08

  Quinoa le Tse ling Tse Neng Tsa Peō

  Lihlahisoa tsohle ke mohloli o moholo oa liprotheine, empa mofumahali oa lijo tsohle ha ho tluoa tabeng ea liprotheine ke quinoa kapa, haeba u ka e fumana, kaniwa . Senoelo se le seng feela sa quinoa e phehiloeng e na le ligrama tse 18 tsa protheine, hammoho le ligrama tse robong tsa fiber. Lihlahisoa tse ling kaofela, ho kopanyelletsa le bohobe bo bongata ba lijo-thollo, raese e sootho, harese kaofela li na le phepo e ntle ea protheine bakeng sa limela le limela.
  Ho khethoa: Salada ea quinoa tabbouleh
  Li-protein content: Senoelo se seng sa quinoa e phehiloeng se fana ka ligrama tse 18 tsa protheine. Sheba hape: Lintho tse nang le phepo ea phepo
  Ke hobane'ng ha u lokela ho e ja: Lihlahisoa tsohle li rekisoa! Reka ka bongata 'me u ka bokella lijo-thollo tse ka bang $ 1.50 pounds.

• 04 ea 08

  Linate, linate le linotši tsa linate

  Linate, ho akarelletsa le mekhako, li-cashews, lialmonde le li-walnuts li na le liprotheine, joalo ka peo ea sesame le peo ea soneblomo. Hobane linate tse ngata le lipeo li mafura haholo, ha u batle ho li etsa mohloli oa hau oa motheo oa protheine. Empa ba na le botumo bo botle ba ho qetela ho ikoetlisa kapa ka linako tse ling. Nate ea linate e monate hape, 'me bana ba bangata ba rata pere ea pere. Leka botoro ea soy nut kapa botoro ea linate tsa cashew bakeng sa mefuta e fapaneng e fapaneng haeba u khathatsoa ke pere ea pereate.
  Lintho tse nang le liprotheine: Lipoli tse peli tsa peanut li na le ligrama tse 8 tsa protheine.
  Ke hobane'ng ha u lokela ho e ja: Thabiso! Emisa 'marakeng' me u nke lijo tse ngata tsa linate ho fumana matla a protheine. 'Me ha e le hantle, bana ba rata botonate ba lero la phoan.

• 05 ea 08

  Seitan, Burgers ea Veggie le Meat Substitutes

  Bala lengolo la lihlahisoa tsa hau tse nkiloeng ke lebenkele le li-burgers tsa veggie 'me u tla fumana hore li phahame haholo! Boholo ba li-substitutes ba nama bo entsoe ka protheine e nang le soy, koro-protheine ea koro (koro gluten) kapa motsoako oa bobeli. Ka hona, lahlela li-burgers tse seng kae tsa veggie holim'a grill kapa microwave, 'me u shebe liprotheine tsa letsatsi le letsatsi li eketsa ka holimo. Seitan e phahame haholo liprotheine.
  Ho khethoa: Burgger ea li-bean e bonolo ea vegan
  Lintho tse nang le protheine: Letlalo le le leng la veggie le na le ligrama tse 10 tsa protheine, 'me 100 grams ea seitan e fana ka ligrama tse 21 tsa protheine.
  Ke hobane'ng ha u lokela ho e ja: Seitan le lijo tse monate li monate bakeng sa li-barbecu kapa nako leha e le efe eo u batlang ho e-na le eona e nang le pelo e kholo le e tlatsang.

• 06 ea 08

  Tempeh

  Tempeh e entsoe ka li-soya tse phehiloeng le tse nyenyane tse entsoeng 'me li thehoa ka ntle, empa u se ke ua lumella seo hore li u sitise. E hlile e tšoana le burger ea veggie e tiileng, 'me, joaloka tofu le seitan , e phahame ka ho fetisisa liprotheine' me e ka lokisoa ka litsela tse ngata, e etsang haeba e phethahetse bakeng sa limela, liphaka kapa batho feela ba lakatsang ho fokotsa tšebeliso ea nama ha ba ntse ba hlahloba mehloli e meng ea liprotheine.
  Ho khethoa: Barbecue e bonolo ea tempeh
  Li-protein tse nang le lintho: Li fapana le maru, empa e le tataiso, tempeh (100 grams) e fana ka ligrama tse 18 tsa protheine (ke eona protheine e eketsehileng ka grama ho feta tofu!)
  Ke hobane'ng ha u lokela ho e ja: Tempeh ke mokhoa o moholo oa batho ba sa rate tofu.

• 07 ea 08

  Li-protein Powder Supplements

  Joale ho thoe'ng haeba u le mohaho oa 'mele oa liolimpiki kapa u leka ho fumana mesifa e tebileng? Tabeng ena, liprotheine tsa hau li tla ba li feta ho feta limela tsa meroho 'me u ka' na ua nahana ho tlatsetsa ka liprotheine tse phofshoana kapa liprotheine tse phatsimang. Haeba u tsamaea ka tsela ea protheine ea ho sisinyeha, etsa bonnete ba hore u bala li-label le ho shebella li-filler tse theko e tlaase ka whey le soy protein powders. Ho molemo ho hlasela le ho kenya chelete ka boleng ba boleng bo botle - bonang le li-poudine tse nang le mefuta e mengata ea li-protein tse nang le botumo bo botle.
  Tšoantšetso: Protheine ea mahe a linotsi le ea yogurt e sisinyeha
  Lintho tse nang le protheine: Li fapana le letlobo, kahoo bala lengolo.
  Lebaka leo u lokelang ho e ja: Ha e le hantle ha ho hlokahale ntle le haeba u na le liprotheine tse khethehileng, kaha mehloli ea lijo ea sebele e molemo ka ho fetisisa.

• 08 ea 08

  Liprotheine tse phahameng tsa Recipe Ideas

  Kahoo, hona joale u tseba seo u ka se jang ho etsa bonnete ba hore u fumana liprotheine tse ngata. Haeba o ka rata maikutlo a risepe ka lijo tsena tse phahameng tsa protheine tsa limela , hlahloba lipepe tsa rona tsa limela le tsa vegan. U ka kholiseha hore e 'ngoe le e' ngoe ea diresepe e na le bonyane ligrama tse 12 tsa protheine ka nako eohle.
  Ho khethoa: Setlama se phahameng sa protheine tempeh breakfast hash