Ngokuya ngokuya the imifino kanye ne-veganism isabalele emphakathini, abantu abaningi banquma ukwenza lesi sinqumo sokudla okunempilo kungaba ngenxa yezempilo, imigomo noma izinhloso zesishoshovu.
Enye yezimpikiswano ukuthi lesi simo sihlanganisa lapho "bethola" khona amanani adingekayo ukufeza amaprotheni bayekile ukwamukela ezilwaneni. Ngokulandelayo sizobona ukuthi yimiphi imithombo engcono kakhulu yamaprotheni yemifino.
Amaprotheni yemifino asezingeni, sinciphisa ubungozi bokuhlushwa yisifo senhliziyo noma sikashukela, enye yezinto ezinhle ongazisebenzisa isoya.
Amaprotheni amahle kakhulu wemifino
inkinobho yomcibisholo wokuphenya
Njengoba besilindele, i-soy ingumbimbi ophelele walabo abadla imifino noma ama-vegans, ngoba iyakwazi ukuhlinzeka ngama-amino acid ngamunye adingwa ngumzimba wethu. Isibonelo, a inkomishi yobisi lwe-soy isinikeza ngamagremu ayi-12 wamaprotheni yemifino, ngenkathi isigamu sendebe ye-tofu kukhona amagremu ayi-10 nohhafu wendebe ye-tempeh ngaphezulu kwama-gramu ayi-15.
Le mikhiqizo etholakalayo iqukethe inani eliphezulu le- i-calcium nevithamini D ukugcina amathambo aqinile.
Amantongomane nembewu
I-Las imbewu namantongomane Basinikeza inani elikhulu lamaprotheni, i-quinoa ngokwesibonelo ingenye yazo ngoba inkomishi yayo isinikeza ngamagremu ayi-9 wamaprotheni. Ngenkathi kumaphakathi, Amagremu angama-28 wamantongomane asinika cishe amagremu ayi-7.
Ama-walnuts namakinati, yize lawa angaphakathi komndeni we-legume, angabaphikisi ngoba ngaphezu kwamaprotheni abasinika wona amafutha angenashukela, i-vitamin E, kanye ne-fiber eningi yokudla lokho kusisiza ukunciphisa i-cholesterol embi.
I-Legumes
Njengama-lentile, amantshontsho, ubhontshisi noma ubhontshisi yizona ezikhonjiswa kakhulu ukuthi zingadliwa njengoba singathola kusuka 13 kuya ku-18 amagremu we-protein yemifino. Zinezinga eliphezulu le-fiber encibilikayo futhi zisisiza ukulawula amazinga egazi, zisinike i-potassium futhi zehlise umfutho wegazi ophezulu.
Okusanhlamvu okuphelele
Ekugcineni, i- okusanhlamvu okuphelele Baphelele ukwengeza ekudleni kwethu, banempilo kunabamhlophe futhi ngabo singakha izitsha ezinhle. Irayisi elinsundu, upasta kakolweni ophelele noma i-bran yiyona ekhonjiswa kakhulu.
Singathola njalo ezinye izindlela Ukuze sithole amaprotheni yemifino, phakathi kwezimbotyi, okusanhlamvu okuphelele nembewu singaba nakho konke esikudingayo ukuze amathambo nemisipha yethu ifane.