Zvakawanda uye zvakanyanya iyo vegetarianism uye veganism yakapararira munharaunda, vanhu vazhinji vanofunga kuita sarudzo yezvekudya kungave kwehutano, misimboti kana zvinangwa zvevamiriri.
Imwe yemakakatanwa ayo mamiriro aya anokomberedza ndiko kwavano "tora" mari inodiwa kuti vawane iyo protein vakarega kugamuchira kubva kumhuka. Tevere tichaona ndezvipi zvakanaka sosi yemuriwo protein.
Mapuroteni emuriwo ndeemhando yepamusoro, isu tinodzora njodzi yekutambura nechirwere chemwoyo kana chirwere cheshuga, imwe yeakanakisa kushandisa ndeye iyo soy.
Iwo akanakisa mapuroteni emiriwo
soybean
Sezvatakatarisira, soya ndiye mubatsiri akakwana kune avo vari vembiri kana vegani, nekuti inokwanisa kupa yega amino acids ayo anodiwa nemuviri wedu. Semuenzaniso, a mukombe wemukaka we soy inotipa magiramu gumi nemaviri epuroteni yemuriwo, nepo hafu yekapu yetofu ari magiramu gumi nehafu kapu yetempeh ingori pamusoro pegumi nemashanu.
Izvi zvigadzirwa zvinotorwa zvinewo huwandu hwakawanda hwe calcium uye vhitamini D kuchengetedza mapfupa akasimba.
Nuts uye mbeu
ari mhodzi nenzungu Vanotipa huwandu hwakawanda hweprotein, quinoa semuenzaniso ndeimwe yavo sezvo kapu yacho inotipa 9 gramu eprotein. Ndichiri paavhareji, 28 gramu enzungu anotipa anenge magiramu manomwe.
Walnuts nenzungu, kunyange hazvo zvekupedzisira zviri mukati memhuri yetsanga, ndivo protagonists kubvira pakuwedzera mapuroteni avanotipa. unsaturated mafuta, vhitamini E, uye yakawanda yezvikafu fiber izvo zvinotibatsira kudzikisa yakaipa cholesterol.
Muriwo
Sezvakaita nyemba, nhova, bhinzi kana bhinzi ndizvo zvinonyanya kuratidzwa kudya sezvo isu tichigona kuwana kubva 13 kusvika ku18 magiramu epuroteni yemuriwo. Iwo akakwirira mune soluble fiber uye anotibatsira isu kudzora mwero weropa, tipe isu potasium uye tideredze BP.
Mbeu dzese
Pakupedzisira, iyo tsanga dzose Ivo vakakwana kuwedzera kune chikafu chedu, vane hutano kupfuura vachena uye navo tinogona kugadzira zvikafu zvinonaka. Bhuruni mupunga, yakazara gorosi pasta kana bran ndiyo inonyanya kuratidzwa.
Tinogona kugara tichiwana dzimwe nzira Kuti tigamuchire mapuroteni emuriwo, pakati pezviyo, tsanga uye mbeu, tinogona kuwana zvese zvatinoda kuitira kuti mapfupa edu nemhasuru zvive pabasa iri.