Wahie i luna: Nā Kumuwaiwai kiʻekiʻe loa o ka Protein Vegan

Anter

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Inā ʻoe e pīpī nei me ka veganism a i ʻole ke ʻimi wale nei i nā protein i hoʻokumu ʻia i nā mea kanu e hoʻohui i kāu papaʻai, ke hele nei i ke ala nui o nā supermarket no ke kumu protein pono ke hopohopo inā ʻaʻohe ou manaʻo i nā huahana e kūʻai. Ua wehewehe mākou i ʻehā mau polokina i hoʻokumu ʻia i nā mea kanu e pono ai ʻoe e ʻike e pili ana, pehea ka nui o ka protein i loko o lākou, a he aha nā huahana huahana a mākou e hoʻopaʻa ai me kahi hōʻailona o ka ʻae.

ʻO Pseudograins

• He aha ia: He mau hua maoli ka Pseudograins, ʻoiai lākou e kuke a loaʻa i kahi ʻano momona, ʻano nutty e like me ka palaoa. ʻAʻohe gluten lākou a piha i ka protein. ʻO nā laʻana maʻamau e like me ka millet, ka quinoa, a me ka amaranth.
• ʻIke Nutritional: Hoʻokahi kīʻaha o nā pseudograins i kuke ʻia he 10 grams o ka protein ma ka awelika.
• E hoʻāʻo i kēia: E hoʻāʻo iā ʻEdena Mea Mea Mea Mīkini. E holoi pono i ka millet maka, a laila maloʻo i loko o kahi ipu. Ke hoʻomoʻa ʻia a ʻala hoʻi, e ninini i ka wai e hoʻolapalapa ana ma ka millet a kuke no 30 mau minuke. Kōkua kēia kaʻina hana i ka wehe ʻana i nā ʻanoʻano millet, no laila ua ʻoi aku ka momona a me ka ʻono.

TVP

• He aha ia: ʻO ka TVP ke kū nei no ka texturized vegetable protein, a he mea pani ia i ka ʻiʻo lepo i hana ʻia mai ka palaoa soy. Hele mai ia i loko o nā ʻāpana maloʻo a i ʻole nā ​​ʻāpana, a i ka wā e hoʻohui ʻia ai i ka wai, ua paʻa a me ka ʻiʻo i ke ʻano.
• ʻIke meaʻai: Hoʻokahi hapahā kīʻaha hāʻawi 12 grams o ka protein.
• E ho'āʻo i kēia: He inoa hilinaʻi ʻo Bob's Red Mill TVP a hāʻawi i nā ʻōkuhi hoʻomākaukau maʻalahi e rehydrate a kuke i ka TVP no nā ʻōpala a me nā casseroles.

Tempeh

• He aha ia: Hana ʻia ʻo Tempeh mai nā soya i hū ʻia i kāwili ʻia me nā hua e like me ka bale a laiki paha. ʻAʻole e like me ke ʻano palaka a me ka spongy o ka tofu, he ʻono ko ka tempeh a he ʻano paʻa a paʻa.
• ʻIke Nutritional: Hāʻawi ʻia ʻehā auneke (hapalua o ka pūʻolo) iā ʻoe i 22 grams o ka protein.
• E hoʻāʻo i kēia: Hana nā Lightlife i nā mea ʻono tempe maikaʻi loa. E hoʻomoʻa i kekahi mau ʻāpana o Org anic Smokey Fakin' Bacon i ka ʻaila pīkī, a hoʻomākaukau e kāhāhā.

Seitan

• He aha ia: Hana ʻia ʻo Seitan mai ka gluten, a i ʻole ka protein i ka palaoa. Loaʻa iā ia kahi ʻano momona a paʻakikī hoʻi a hoʻohana pinepine ʻia e hana i kaʻiʻo hoʻomākeʻaka.
• ʻIke Nutritional: Hoʻokahi lawelawe o ka seitan he 18 grams o ka protein.
• E hoʻāʻo i kēia: Hana ʻo White Wave i kahi seitan kuʻuna nui, a hana pū ka ʻoihana i ka moa-a i ʻole ka fajita-style. Hoʻohana ʻia i loko o nā kīʻaha, casseroles, a i ʻole tacos.

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