Tora kaviri kuti uone kuti uri kuwana mapuroteni akakwana
Kuwana mapuroteni akakwana iwe uri kutevera guten-isina mishonga yemafuta kana vegan inogona kuoneka yakaoma kubva kune dzakawanda zvinowanzogadzirwa nemiti yemaproteni emvura- seitan uye dzimwe nhengo dzekudya dzinowanikwa muresitorendi-dzinenge dzisingabviri nokuti dzine gluten-based zvigadzirwa.
Asi iwe unogona kusununguka zvishoma: hazvisi zvakaoma sezvaungafunga kuti unoita kuti utye mapuroteni muviri wako unoda.
Chokutanga, zvichida unoda mapuroteni mashoma kupfuura iwe unofunga ... zvichida yakawanda . Vanhu vazhinji vari munyika dzakabudirira-kunyange avo vari kudya zvinomera kana zvinomera, izvo zvinogona kunge zvakaderera mumapurotini kupfuura kudya kwemazuva ose-izvo zviri kutopedza mapuroteni akawanda kupfuura miviri yavo inoda.
Vanhu vazhinji vanoita zvishoma nezvishoma vanoda zvinenge 0.37 gramu zveprotini pamapound emuviri. Saka, kana iwe uchiyera mapaundi 125, iwe unongoda 46 gramu eproteiniti zuva rega rega (nekuda kwekuenzanisira, imwe kapu yeridhe yakabikwa inopa 18 gramu). Kana iwe uchiyera mapaundi 175, unoda ma 65 gramu eprotini.
Saka KoProtinii Zvinyorwa Zvine Fit My Gluten-Free Vegetarian kana Vegan Diet?
Iko kune zvakawanda zvingave zvakakosha zvitubu zveprotheni, uye zvinetso iwe unosanganiswa uye unozvienzanisa zuva rega rega:
1. Mbeu dzose . Iwe pachena haugoni kudya gorosi, bhari kana rye kana iwe uri gluten-isina, asi kune matani ezvimwewo zviyo kunze uko. Amaranth uye quinoa -inenge 8 kusvika ku 9 gramu yemapurotini nekombe yezviyo zvakakangwa-ndeye pakati pekubata kwako kwakanakisisa kwekuputira muprotini.
Maitiro oatmeal (kana iwe unogona kudya oats) inenge anenge magiramu 11 emapurotini pamukombe wezviyo zvakakangwa (verenga zvakawanda pamusoro peoat pano: Mumwe Munhu Asingagoni Kuva neGluten Eat Oats? ). Murairi hausi kunyanya kudya mapurotini, asi unogona kutora ma gramu mashanu emupuroteni kubva mumukombe wearimi. Zvose mune zvose, kana ukazadza ndiro yako nemafuta akazara, iwe nyore nyore unogona kuwana mapuroteni akakwana zuva rimwe nerimwe usingatauri kuverenga magiramu.
2. Zvikamu. Nyemba ndeimwezve inokonzerwa nemapurotini muzvokudya zvako, uye kune chaiwo mazana emakwenzi makuru ekudyisa mbesa-based based gluten-pasina mishonga yemidziyo kunze uko. Sezvandambotaura pamusoro apa, mukombe wejisi yemachando inokupa 18 gramu eproteinini, asi mahesheni ehvo anouya mukati maro pasi, iyo magiramu 16 pamukombe.
Kana uine chirwere chechiliac kana kuti kwete-celiac gluten senitivity uye inonyanya kufarira kutsvaga gluten, iwe unofanirwa kuve nekuziva tarisiro yekusvibiswa kwe-gluten mumucheka wako. Zvinosuruvarisa kuti varimi vazhinji vanokura mbeu yeguten yegorosi, nebhari uye rye inoshandiswa pamwe nehairi, uye vanoshandisa mhando imwechete yekukohwa zvose.
Nenzira yakanaka, kune nzvimbo dzakachengeteka dzebhinzi dzisina gluten , kunyange kune vanhu vanoda mahairi ane mazinga akawandisa e-gluten .
3. Nuts uye mbeu . Half mukombe wepecans inogona kukupa ma gramu mashanu eprotini apo 1 ounce ye chunky peanut butter nets iwe 7 gramu. Iwe unogonawo kufunga nezvekushandisa hupfu hwemumondi kuti uwane imwe yefura yako isina kuchena-yakasviba muzvingwa zvakabikwa kuti uwedzere mapuroteni ako-hafu yekapu inenge inenge 12 gramu.
Vanhu vakawanda vanoda kuwedzera mafirkisi kumazvokudya zvavo zvinobatsira mafuta, uye pasi fexseseeds inewo puroteni-inenge 1 gramu pahupuni.
Kana uchida kudya, unogona kusarudza mbeu yepukimusi (imwe chete ine 5 gramu eprotein) kana zvishoma zvepistachios (50 pistachios inopa anenge magiramu 6). Gluten-pasina peanut butter uye gluten-isina nut butter inogonawo kuva mishonga yemaprotheni.
4. Tofu uye soy products . Soy (chinowanzogadzirwa chezvirimwa uye vegan ndiro) inogona kukupa zvakawanda zveprotini. Somuenzaniso, unogona kuwedzera tofu kuzvidyo zvako (chechina chebhokisi rinowanikwa mabheti iwe unenge magiramu matanhatu emapuroteni) uye muhodha pa edamame (kapu yeodhamamu mune yekudyara kweJapan - kana kumba kumba kwako - ichapa imwe inogadzira magiramu 22).
Heino urongwa hwekugadzirisa -free tofu options .
Izvo zvataurwa, kunyange zvakadaro, vanhu vazhinji vari kutevera kudya kweguten-vasina kuwana vanowana zviratidzo kubva kune soy . Mune zvimwe zviitiko, hazvisi pachena kana chinokonzerwa nehutano kana kuti kunzwisisika kune soy pachayo kana kuti maruta-gluten-yakasvibiswa mu soy. Kana iwe ukakwanisa kudya soy usingatauri, inozarura mukova kune zvakawanda zvekurima mapeji uye mikana yekudya.
5. Nyama inotsiva mishonga . Kune huwandu hwezvokudya zvemhuka panzvimbo yemusika mazuva ano, zvose zviri mubazi rezvigadzirwa zvepasitethe uye mubato refriji-rinoratidzika sekuti unogona kusarudza chero chinhu kubva kune brigger inosvika kune imwe nzvimbo isina nyama-isina "sausages."
Zvinosuruvarisa kune isu tiri munharaunda isina guten, vazhinji vevanhu vanozivikanwa zvikuru vanoita nyama vanoita kushandiswa kwakashata kwegorosi gluten. Asi nekukudzwa kuri kukura kwekudya zvose zvinokonzera gluten-pasina uye zvinomera kana vegan, zvigadzirwa zviduku zviduku zvinotanga kubereka gluten-pasina cheggie burgers uye zvimwe zve "burger-ish" zvokudya, zvakadai sefaux meatballs. Yakawanda inenge yakapoteredza 4 kusvika ku6 magamu eprotini per burger.
Shingairira seitan, sezvo isiri gluten-isina .
6. Miriwo yakaoma (uye iyo mune mamwe mavara). Usakanganwa kuti mishonga inokosha-nheyo yezvokudya zvako zvezvirimwa kana vegan-zvakare inogona kupa mamwe mapuroteni. Asparagus, somuenzaniso, ine magiramu matatu pamukombe ... uye kana iri mumwaka wega wega gore, ndinonyanya kudya pane kapu pazuva (ndiyo inofarira yemuriwo).
Koliflower inopawo protein: inenge 2 gramu pamukombe, yakasarudzwa. Uye hama dzinopfigira mucherotiri, broccoli, uye maBrussel dzinomera, dzinogona kutamba inenge magiramu matatu pamukombe. Kunyange nezvibereko zvine zvishoma zveprotini-kazhinji zvinenge 1 gramu nechikamu, kupa kana kutora.
Shoko kubva
Iwe unogona kunge uri kushamisika kuti izvi zvose zvinogona sei kushanda kuti uwane puroteni yaunoda, kunyanya kana iwe usingashandisi kuverenga magiramu. Unotenda kana kwete, magiramu aya anowedzera nokukurumidza.
Iti iwe unorema mapaundi zana uye unoda kusvika 50 gramu eprotini pazuva. Iwe unogona kutanga mangwanani ako uchienda nehari ye gluten-isina oatmeal (uchifunga kuti unogona kuva nehaats), uye net net 6 gramu ipapo. Fukidza mapepa maviri epasikisi pasi uye uwedzere kapu yemukaka we -soy-free kana mukaka wemarumondi , uye iwe unenge kusvika magiramu gumi muhuwandu.
Kana midhi yako mangwanani-mangwanani yakazara yegorosi yakazara gluten-isina muffin (ma gramu 3 epo muffin, zvichienderana nemiti inoshandiswa) pamwe chete nemaoko mashomanana makumi maviri (anenge makirogiramu mana), iwe uri chetatu chenzira kune chinangwa che 50 gramu.
Kwekudya kwemasikati, sveta mimwe muto we lentiki nemiriwo yakasanganiswa (10-15 gramu emuprotini, zvichienderana nemiti inoshandiswa), uye inosanganisira zvidimbu zviviri zveguten-isina free vegan zviyo zvese zvegorosi kune rumwe rutivi (6 gm, zvakare, zvichienderana nemishonga ). Uye nokuda kwemasikati masikati, iwe unogona kudhonza mamwe pistachios (3 gramu makumi maviri nemashanu emakungu maduku), pamwe nebhanana (1 gramu).
Zvose zvinokukomberedza makiromita makumi mapfumbamwe nemakumi maviri nemazana mana emapurotini kwezuva ... kwete huru pfupi pane chinangwa chenyu, uye iwe hauna kumbova nekudya kwemazuva ano. Kudya kunogona kureva veggie burger ne gluten-isina mahwanda-gorosi (10 gramu eproteiniti inenge yakazara) kana kuti gluten-isina free quinoa pasta nemamatumisi sauce nemiriwo (10 kusvika ku15 gramu, zvichienderana nemishonga uye kushanda zvakakura). Kanda mune zvekudya zvevane tapioca pudding (inenge 1 gramu yemapuroteni), uye iwe wakasangana nemapuroteni ako anoda zuva racho, nguva yose uchidya guten-isina uye yemidziyo.
> Kwakabva:
> Marsh KA et al. Mapuroteni uye Vegetarian Diets. The Medical Journal of Australia. 2013 Aug 19; 199 (4 Suppl): S7-S10.