Pehea e Loaʻa ai i ka Mea Puʻuna ma kahi meaʻai aiʻole Vegan Diet

Ināʻoe e hopohopo e pili ana i ka loaʻaʻana o nā kinetona maikaʻi i ka meaʻaiʻai a meaʻai paha, hiki pahaʻoe i loko no ka mea e kahaha. ʻO kaʻoiaʻiʻo,ʻo ka hapa nui o nāʻAmelika e loaʻa ka waiwai nui i loko o kā lākouʻai, a hiki i nā mea kanu a me nā mea kino ke loaʻa ka nui o ka protein i kā lākouʻai. Manaʻo nui ka poʻe he pilikino wale nō nā meaʻai a me nā holoholona, ​​akā ināʻaʻoleʻoe i male aiʻole he meaʻimi i ka 'Olumepika, e loaʻa paha ka nui o ka protein me ka ho'āʻoʻole. Eia ka punahele maikaʻi o ka protein no nā mea kanu.

Nā Pūnaewele Pakuhi Noʻe no nā Vegetarians a me Vegans

• Nā Kūlana Manua Mea Kūʻokoʻa
• ʻO Vegan High-Protein Soup a me Chili Recipes

• 01 o 08

  Nā Pīni, Lentils a me nā Legumes

  ʻO nā pīni a pau, nā lelo, a me nā pī, he meaʻai maikaʻi loa a me nā kumu momona o ka protein, no laila eʻai i kēlā mea āu i makemake ai! ʻO ka piʻaʻeleʻele, ka niho poʻi , ka'ānia Indian , ka mea kanu meaʻai , kaʻoki a me ka chickpea hummus - e koho i kahi a nānā i ke kīpona hoʻomōkeke.
  Kiʻi: He Pīpī Pīpī Pīpī Pīpī Pōʻalia Nui Loa me Rice
  ʻO ka pāʻani Protein: Hoʻololi iki, akā, no ka laʻana, hoʻokahi kīʻaha o nā pīkī kolo pēlā i loko o ka 13.4 grams o ka protein.
  No ke aha eʻai aiʻoe i kēia mea:ʻO ka pīni kekahi o nā meaʻai i loaʻa i nā meaʻai i nā meaʻai āpau loa a he mea maʻamau ināʻoiʻoe ma ka palena kālā. Hiki iāʻoe keʻike i nā pāpapa ma ka hale kūʻai a ma ka papa inoa paha ma nā wahi a pau.

• 02 o 08

  No Tofu a me nā mea hana'ē aʻe

  He mea hōʻoluʻoluʻo Soy i kēia manawa iʻoleʻoe e hōʻeha! Ua ho'āʻo pahaʻoe i ka topa a me ka waiū i ka waiū i mua, akā pehea e pili ana i ka inoa ka inoa , ka'anikulu, ka'atika, ka nati a me ka cheese cheese ? Eia nō hoʻi, TVP a me tempeh he meaʻai pāʻani waiwai nui i loaʻa i ka protein. Ma keʻano he haʻawina kālā i hoʻohuiʻia, ua hanaʻia nāʻano he nui o ka topa a me ka waiu waiū me nā meaʻai'ē aʻe e pono ai nā mea kanu a me nā meaʻokoʻa, e like me ka calcium, ka hao, a me ka hua B12. (ʻAe, uaʻoluʻolu wale mākou eʻai i kaʻulu cream e loaʻa ai kāu kinetona.)ʻAʻole makemake i ka tofu? Mai hopohopo, ʻaʻoleʻoe eʻai i ka tofu i meaʻaiʻole !
  Ke kinikini protein: ʻO ka hapalua o ka topa o ka tofu ka 10 maumu, aʻo ka waiūpaʻa he 7 grams o ke kinona ma ke kīʻaha.
  No ke aha eʻai aiʻoe ia mea? Hiki iāʻoe ke hoʻohui i kahiʻano o ka topa i kahi mea wale nō e kuke ai, e like me ka hoʻouluʻai , ka pasta, ka hulu, a me ka salama.

• 03 o 08

  Quinoa a me nā huaʻokoʻa'ē aʻe

  ʻO ka'ōpū ka mea nui loa o ka protein, akā,ʻo ka mō'īwahine o kaʻohi piha i ka wā e pili ana i nā mea protein ka quinoa aiʻole, ināʻikeʻoe, kani kani . ʻAkahi wale nō kīʻaha o ka quinoa i kīʻia he 18 grams o ka protein, a heʻeiwa mau momona o ka fiber. ʻO nā meaʻai'ē aʻe, e like me ka berenaʻai a pau, ka lauiki laiki, ka bale , nā meaʻai maikaʻi i nā meaʻai e pono ai nā meaʻai a me nā kīʻale.
  Nā kiʻi: Quinoa tabbuleh salame
  Ke kinikini protein: Hoʻokahi kīʻaha o ka quinoa i kīkiʻia e pili ana i 18 maumu o ka protein. E nānā pū nō hoʻi:ʻO Qunaya kahi meaʻai kūpono
  No ke aha eʻai aiʻoe i kēia mea? E kūʻai i ka nui a hiki iāʻoe ke kūʻai i nā kīʻaha maikaʻi no kahi $ 1.50 i kahi paona.

• 04 o 08

  NĀʻAi, NĀ LĀ A me nā Pūpū Nut

  ʻO nā huapalapala, pēlā i nā peanuts, nā'ōpala, nā almonds a me nā walnuts i loko o ka protein, e like me nāʻanoʻano e like me nā hua sesame a me nā hua'ōmaʻomaʻo. Ma muli o ka nui o nā'ōmele a me nāʻanoʻano e momona i ka momona,ʻaʻoleʻoe makemake e hoʻolilo iā lākou i kumu kumu o ka protein. Akā, ua nui lākou i kahi hoʻolālā a loaʻa paha. ʻOi aku ka momona i ka momona, aʻo ka hapanui o nā'ōpio,ʻo keʻano, he pīkī paʻa pila. E ho'āʻo i ka meli baila a iʻole ka pipi manuahi no kekahiʻano liʻiliʻi inā e luhiʻoe i ka wai pīnī.
  Ke kinikini protein: ʻElua punahele punetū o ka pīkī pēpē e pili ana i 8 maumu o ka protein.
  No ke aha eʻai aiʻoe ia mea? E paʻa i ka mākeke a e'ati i kahi pōpū o nā huapalapala e loaʻa ai ka puʻuwai pūmua. A no ka mea, aloha nā keiki i ka pīkī pēpē.

• 05 o 08

  ʻO Seitan, Veggie Burgers a me nā mea kōkua

  E heluhelu i ka lepili o kāu mea kūʻai meaʻai kūʻai meaʻai a me nā mea kikowaena veggie aʻikeʻoe he kiʻekiʻe loa lākou i loko o ka protein! ʻO ka hapa nui o nā meaʻai kālepa i hanaʻia mai loko mai o kēlā mela kinamela, kānalina (wheat gluten) a iʻole he hui o nā meaʻelua. No laila e hoʻoulu i kekahi mau meaʻeleʻele veggie ma ke kuhumu a iʻole ka microwave, a e nānā pono i kēlā me kēia kālā hoʻomau kīmā. Ua kiʻekiʻe loaʻo Seitan i loko o ka protein.
  Nā kiʻi:' Aloʻo momona maloʻo maloʻo
  Pūnaehana Protein: ʻAkahi o nā mea maʻi e pili ana i 10 grams o ka protein, a 100 grams o ka seitan e hāʻawi ana 21 grams o ka protein.
  No ke aha eʻai aiʻoe ia mea?ʻO ka Seitan a me ka hoʻoheneheneʻana i nā meaʻai e nui no nāʻaihue a iʻole i kēlā manawa kēia manawa makemake waleʻoe i kahi mea kaumaha a piha.

• 06 o 08

  Tempeh

  Ua hanaʻiaʻo Tempeh mai ka mea i kālaiʻia a me ka pānaʻi pīpī a hoʻokumuʻia i pāpale, akā, maiʻaeʻoe e kāohi iāʻoe. He like loa ia me kahi paʻa o ka veggie burger, a, e like me ka tofu a me ka seitan , ua kiʻekiʻe loa ia i loko o ka protein a hiki ke hoʻomākaukauʻia i nāʻano likeʻole, e hana ana inā he kūpono no nā mea kanu, nā meaʻawaʻawa, a me nā mea makua wale nō e makemake e hoʻemi i ka meaʻai i ka wā eʻimi ana nā kumuhana pilikino'ē aʻe.
  Kiʻi: Pāpīʻia ka beve liʻiliʻi
  Palapala pāʻani: Ma o ka laikini, akā, ma keʻano he alakaʻi, hoʻokahi mea lawelawe o tempeh (100 grams) e hāʻawi ana i kahi 18 mau palemona (ʻo ia kaʻoi aku o ka protein ma ka gram ma mua o ka tofu!)
  No ke aha eʻai aiʻoe i kēia mea? He meaʻokoʻa loaʻo Tempeh no nā poʻe i makemakeʻole i ka tofu.

• 07 o 08

  Pākuʻi Pālolo Lapa

  No laila pehea ināʻoe he mea hana i ka 'Olumepika a iʻole eʻimi ana i kekahi maʻiʻeha? Ma kēiaʻano,ʻoi aku ka kiʻekiʻe o kāu mau mea e pono ai i ka mea'alapona ma mua o ka meaʻai meaʻai a hiki paha iāʻoe ke noʻonoʻo pono e hoʻonuiʻia me nā paukū protein a iʻole ke kinolima. Inā heleʻoe i ke alahele hoʻokele waiwai, e hoʻomaopopo e heluhelu i nā lepili a nānā aku no nā mea liʻiliʻi i loko o ka pākī a me ka pākene protein. ʻOi aku ka maikaʻi loa i ka hoʻopukaʻana a me ka hoʻokomoʻana i ka paukū maikaʻi - eia kekahi mau momona pāʻani paka .
  Kiʻiʻia: Pīkī Strawberry a me ke kumulāʻau huaʻakai
  ʻO ka'ōmua pāʻani: E kākoʻo ma ka laikini, e heluhelu i ka lepili.
  No ke aha eʻai aiʻoe ia mea?ʻAʻohe pono ia koe keʻoleʻoe i nā pono kīpila kūikawā, no ka mea,ʻoi aku ka maikaʻi o nā punaʻai.

• 08 o 08

  Nā Kūmole Kūkulu Nui

  No laila, keʻike neiʻoe i ka mea eʻai ai e mālama pono i ka nui o ka waiwai. Inā makemakeʻoe i kekahi mau manaʻo no ka meaʻai me ka hoʻohanaʻana i kēia mau meaʻai meaʻai ma uka nui , nānā i kā mākou hōʻiliʻili o nā meaʻai meaʻai a me nā meaʻala vegan. Hiki iāʻoe ke hōʻoia e loaʻa i kēlā me kēia papahana i 12 grams o ka protein ma kēlā me kēia lawelaweʻana.
  Pane: Vegan high-protein tempeh kakahiaka kakahiaka