Okungakumbi nangakumbi inyama kunye ne-veganism Ixhaphake kakhulu eluntwini, uninzi lwabantu luthatha isigqibo sokuthatha esi sigqibo sesondlo nokuba sisempilweni, imigaqo okanye iinjongo zomzabalazo.
Enye yeempikiswano zokuba le meko ibandakanya apho bafumana khona "izixa" ezifanelekileyo ukuze bafumane iprotein bayekile ukufumana izilwanyana. Emva koko siza kubona ukuba yeyiphi eyona mithombo ilungileyo yeprotheni yemifuno.
Iprotein yemifuno ikumgangatho, sinciphisa umngcipheko wokuba nesifo sentliziyo okanye isifo seswekile, enye yezona zinto zilungileyo esinokuzisebenzisa isoya.
Ezona proteni zilungileyo zemifuno
zesoya
Njengoko besikulindele, i-soy sisidibaniselwano esifanelekileyo kwabo batya imifuno okanye iivenji, kuba iyakwazi ukubonelela ngee-amino acid ezifunwa ngumzimba wethu. Umzekelo, a indebe yobisi lwe-soy isinika iigram ezili-12 zeproteni yemifuno, ngelixa isiqingatha sendebe yetofu ziigram ezili-10 kunye nesiqingatha sendebe yetempeh ngaphezulu nje kwe-15 yeegram.
Ezi mveliso zivela zikwanazo nezixa eziphezulu ze calcium kunye novithamini D ukugcina amathambo omelele.
Amandongomane nembewu
Las imbewu kunye namandongomane Basinika isixa esikhulu seprotein, iquinoa umzekelo yenye yazo kuba ikomityi yayo isinika iigram ezili-9 zeprotein. Ngelixa umndilili, Iigram ezingama-28 zamandongomane zisinika malunga ne-7 gram.
IiWalnuts kunye namandongomane, nangona le yokugqibela ingaphakathi kosapho lwemidumba, zii protagonists kuba ukongeza kwiiproteni abasinika zona amafutha angenasaturated, ivithamin E kunye nefayibha eninzi yokutya oko kusinceda sinciphise i-cholesterol embi.
Imifuno
Njengoko iilentile, iichickpeas, iimbotyi okanye iimbotyi zezona zinto ziboniswe ukuba zingatya kuba singafumana kuzo 13 ukuya kwi-18 yeeprotheyini zemifuno. Ziphezulu kwifayibha enyibilikayo kwaye zisinceda silawule amanqanaba egazi, zisinike i-potassium kunye nokunciphisa uxinzelelo lwegazi.
Amazimba
Okokugqibela, i amazimba Bafezekile ukongeza ekudleni kwethu, banempilo kunabamhlophe kwaye kunye nabo sinokwenza izitya ezintle. Irayisi emdaka, ipasta yengqolowa epheleleyo okanye ibran yeyona eboniswe kakhulu.
Singasoloko sifumana ezinye iindlela Ukuze ufumane iprotein yemifuno, phakathi kweembotyi, iinkozo kunye nembewu, sinokuba nayo yonke into esiyifunayo ukuze amathambo kunye nezihlunu zethu zikulowo msebenzi.