Munoziva kumwaya kwe cheese inogona kuita chero chikafu chinonaka nani? Zvakanaka, simuka padivi, Parm, kune mambo mutsva anonaka muguta. Sangana nembiriso ine hutano (inodanwa nezita remadunhurirwa rekuti nooch), mbiriso isina kusimba, yakavharwa iyo yakanakira iwe zvakanyanya. Asi isu tinoda kuzvifunga seguruva reyero remashiripiti rinopa cheesy, nutty flavour kune chero chaunosasa pachiri. Yakazara ne protein uye vhitamini B12, mbiriso inovaka muviri hainawo mukaka-isina, vegan-inoshamwaridzika uye kazhinji isina gluten. Hezvino izvo zvaunoda kuziva nezve iyi vegan superfood-pamwe nekubika nayo.
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MUFANANIDZO: LIZ ANDREW/STYLING: ERIN MCDOWELLNdeapi Mamwe Mamwe Matsime eVegan Protein?
Funga kuti haugone kuwana yako yemazuva ese yakakurudzirwa dosi yeprotein usina kudya huku? Funga futi. Kuwedzera kune mbiriso yekudya, heano manomwe asina nyama mapuroteni masosi ekuyedza.1. Nyemba
Chikamu chemhuri yeregume, nyemba dzine magiramu gumi nemasere eprotein pamukombe. Nepo ivo vachiwanzo shandiswa soups uye stew, ivo vakanakawo mune inodziya inodziya saladhi.
2. Chickpeas
Isu tinovanamatira pasi kuita hummus, vanoda kugona kwavo kutora chero kunaka kwese uye kuremekedza magiramu gumi nemana emapuroteni pamukombe. Chero bedzi tichigona kudya boka revakomana vadiki ava, hatizombonetseke nezvekusangana neprotein yedu yemazuva ese.
3. Quinoa
Kuvhara magiramu masere eprotein pamukombe wakabikwa, iyi tsanga ine simba inogona kunge iri iyo inonyanya kushandiswa isiri-nyama sosi yemapuroteni. Idye kwekudya kwemangwanani panzvimbo yeoatmeal, igadzire kuva veggie burgers kana kuibika mumakiki ane utano.
4. Kidney Beans
Pamusoro pekudzikisa cholesterol uye kudzikamisa shuga yeropa, itsvo bhinzi inzvimbo inotyisa yeprotein ine magiramu gumi nematatu pamukombe. Ivo vane mwoyo wakakwana soups asi kwete zvakanyanya kukurira mundiro dzakareruka.
5. Black Beans
Zvakanaka, tarisa izvo, imwe nhengo yemhuri yebhinzi iri kuuya yakakura mubazi reprotein. Iyo yakasviba yakasiyana-siyana ine magiramu gumi nematanhatu pamukombe, pamwe negumi nemashanu magiramu efiber (iyo inopfuura 50 muzana yehuwandu hwemazuva ese hunokurudzirwa). Pamusoro peizvozvo, ivo vanowanzo shumirwa pamwe chete nema avocados, izvo zvatisingazombonyunyuti nezvazvo.
6. Tempeh
Yakagadzirwa nekubatanidza soya bhinzi yakaviriswa, tempeh inowanzo tengeswa muchimiro chekeke uye ine isina kwayakarerekera (kana yakasarudzika nutty). Izvi zvinoreva kuti inogona kutora zvakasiyana-siyana zvekunakidza zvichienderana nekuti unoiisa sei. Iyo ine zvakare inonakidza 16 magiramu eprotein patatu-ounce inoshumira.
7. Tahini
Tahini muto uye mubikirwo wekubika wakagadzirwa kubva kugocha nemhodzi dzesame. Nekuenderana iko kubata kutetepa kupfuura peanut butter, inotsiva inotyisa kune avo vane nut allergies. Iine zvakare huwandu hunoyemurika hweprotein ine magiramu masere mumapupuni maviri ega ega.
Mudzi WakakangwaChii Chinonzi Nutritional Yeast?
Nutritional yeast imhando yembiriso (seyeast yemubiki kana yeast yebrewer) inorimwa kuti ishandiswe sechikafu. Masero embiriso anourawa panguva yekugadzira uye kwete mhenyu mune yekupedzisira chigadzirwa. Iine cheesy, nutty uye inonaka. Vegan, isina mukaka uye kazhinji isina gluten, mbiriso ine hutano yakaderera mumafuta uye haina shuga kana soya.Kune marudzi maviri embiriso inovaka muviri inofanirwa kunge iri pa radar yako. Rudzi rwekutanga rwakasimbiswa mbiriso yekudya, iyo ine mavhitamini ekugadzira uye zvicherwa zvinowedzerwa panguva yekugadzira kuitira kusimbisa zvinovaka muviri. Rudzi rwechipiri is unfortified nutritional mbiriso iyo isina akawedzera mavhitaminzi kana zvicherwa, chete zvinovaka muviri zvinogadzirwa zvakasikwa sezvo mbiriso inokura. Iyo yekare inonyanya kuwanikwa kutenga.
Chii chinonzi Nutrition Information?
Zvipunu zviviri zvembiriso inovaka muviri:
- Calories: 40
- Mafuta: 0 gramu
- Mapuroteni: 10 magiramu
- Sodium: 50 milligrams
- Carbohydrates: 6 gramu
- Fiber: 4 gramu
- Shuga: 0 gramu
Ndeapi Mabhenefiti ehutano eNutritional Yeast?
1. IProtein Yakakwana
Mazhinji mapuroteni ezvirimwa anonzi mapuroteni asina kukwana. Zvinorevei izvo? Izvo hazvina ese mapfumbamwe akakosha amino acids ayo mapuroteni emhuka anoita. Nutritional mbiriso, kune rumwe rutivi, ndeimwe yevashoma vegan sarudzo inokodzera seprotein yakazara.
2. Icho Chitubu Chakanaka cheFiber
Nemagiramu mana pakushumira, mbiriso yezvokudya isimbi yakasimba yefiber, iyo, kunze kwekukubatsira kuti unzwe wakakwana, inokurudzirawo hutano hwekudya-iyo yatinoziva kuti inonyanya kukosha.
3. Ndiyo Yakakura Meatless Source yeVitamin B12
B12 yakakosha pakuchengetedza hutano hwakanaka hwetsinga uye kugadzira masero matsvuku eropa akakwana. Nyaya yevamwe vanhu vanosiya zvigadzirwa zvemhuka ndeyekuti kwakanakisa masosi evhitamini iyi zvinhu zvakaita semazai, nyama, hove nemukaka. Pinda mbiriso inovaka muviri, iyo inogona kubatsira vanodya zvirimwa kuwana mugove wavo wakanaka. Ichi chidzidzo che2000 yaisanganisira 49 vegans uye yakawana kuti kudya chipunu chimwe chembiriso yakasimbiswa zuva nezuva kwakadzoreredza vhitamini B12 mazinga mune avo vaive vasina kukwana.
4. Inogona Kuchengeta Mazinga eShuga Yeropa muCheki
Sechikafu chakaderera-glycemic, mbiriso ine hutano inogona kukubatsira kudzora mazinga eshuga yeropa, zvichidzikamisa zvishuwo uye kusimudzira mazinga esimba uye kurara kwakanyanya.
5. Inogona Kubatsira Muviri Wako Kurwisa Zvirwere Zvisingaperi
Nutritional mbiriso ine antioxidants glutathione uye selenomethionine. Hatizoyedze kutaura izvo, asi tinoziva kuti zvakatinakira. Chidzidzo cheFinland akawana kuti kudya antioxidant-rich foods-nutritional mbiriso, michero, miriwo uye zviyo zvakakwana-zvinogona kubatsira kukurudzira mazinga e-antioxidant uye kudzivirira zvirwere zvisingaperi sechirwere chemwoyo, mamwe marudzi ekenza uye macular degeneration.
6. Inogona Kukurudzira Hutano Bvudzi, Ganda Nezvipikiri
Nekuti yakapfuma muaya mavhitamini B, mbiriso ine hutano inogonawo kubatsira kuchengetedza ganda rako richipenya. Iine mavhitamini akadai sebiotin, iyo inozivikanwa zvakanyanya kutsigira bvudzi rine hutano, ganda uye mbambo, pamwe neacin, iyo yave ichizivikanwa kurwisa mburwa.
7. Inogona Kutsigira Hutano Hwepamuviri
Ivo havazviti superfood pasina. Pakati pemavhitaminzi eB anowanikwawo mumbiriso inovaka muviri ndeye thiamine, riboflavin, vhitamini B6 uye folate, izvo zvese zvakakosha mukuchengetedza cell metabolism, kudzora manzwiro uye kushanda kwetsinga. Folate - maererano Dr. Ax webhusaiti yehutano hwepanyama yakatangwa naDr. Josh Axe, DC, DNM, CNS-inonyanya kukosha pakuderedza dambudziko rekuremara kwekuberekwa uye kuwedzera kukura nekukura kwe fetus.
18 MAPISI ANONAKA AKASANIRA ZVINOVAKA Mviriso
Rakareruka Vegan Blog 1. Vegan Alfredo Pasta
So creamy uye zvinonaka, asi zvachose dairy-isina.
Mudzi Wakakangwa 2. Nacho Cheese Kale Chips
Izvi ndizvo Nacho snack chaiyo. (Ndine hurombo.)
Ndipei Ovheni 3. Iyo Yakanakisa Ruomba-Isina Popcorn (Nooch Popcorn)
Iwe unogona kusazodzokera kune akajairwa popped kernels zvakare.
Kudya Kumba 4. Vegan Shepherd's Pie
Mushonga wemuriwo wemhando yepamusoro wakatonyanya kunaka nekuwedzera kwembiriso inovaka muviri.
Kumhanya PaChikafu Chaiyo 5. Vegan Peanut Butter Cups
Nooch yakanakira kupa ndiro dzako dzinotapira kick inonaka zvakare.
Kurarama Kweupenzi 6. Koliflower Risotto
Hupfumi hwese, kubvisa chero kirimu, mukaka kana chizi.
Raw Manda 7. Spicy Buffalo Cauliflower Popcorn
Koliflower. Tahini. Nutritional mbiriso. Kutengeswa.
Oh Anopenya 8. The Best Shredded Kale Salad
Chakavanzika chekudya ichi chinonaka ndechekupfekedza mashizha mumucheka wegoriki uye kuaisa nepecans yakakangwa uye mbiriso yekudya.
Rudo uye Lemon 9. Vegan French Toast
Iyi brunch inofarira inowana eggy kuravira kwayo, iwe wakazvifungidzira, nooch.
Minimalist Baker 10. Vegan Green Chili Mac uye Cheese
Tenda kana kwete, hari iyi yekunaka yakagadzirira mumaminitsi makumi matatu.
Rarama Idya Dzidza 11. Creamy Ranch Yakakangwa Chickpeas
Zvichadaro shandura kudya kwako.
Muraravungu Zvokudya 12. Silverbeet Ricotta uye Pumpkin Quiche
Kunenge akanaka kwazvo kuti adye.
Minimalist Baker13. Vegan Scalloped Mbatata
Chikafu chakakwana chekuunza kuKutenda kana kudya kweKisimusi.
Jessica muKitchen14. Butternut Squash Mac uye Cheese
Sezvinonaka sewaunofarira wehudiki, uine hutano.
Simple Vegan15. Nyore Tofu Scramble
Nekuti kudya kwemangwanani ndiko kudya kwakakosha kwezuva, tanga kuine hutano neiyi tofu scramble inosanganisira mbiriso yekudya kune yakawedzera cheesy kuravira uye kumwe kunakidza.
It's Raining Flour16. Gluten Free Chicken Nuggets ne Plantain Chips
Kurumidza, maminetsi makumi matatu, chekupedzisira-ane hutano hwevana.
Oh My Veggies17. Vegan Cheese
Kune iwo magungano eSvondo Night Football.
The Defined Dish18. Gluten-isina Sausage Mabhora
Aya mabhora emasoseji ane huturu — ane thyme, ghee uye Dijon mustard — anogona kugadzira hors d’oeuvre inonwisa mukanwa.
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