Nā Mea Hoʻolāʻau Mea Mea Mea Vegan: Ke Alakaʻi Hope Loa

Anter

• Pehea e koho ai
• Tofu
• Tempeh
• Protein Mea ʻai hiki ke ʻimi ʻia (TVP)
• Seitan
• ʻAha
• ʻAla Nīniu
• Nā pīni a me nā legume
• Nā Mana Kaulana o nā Mea Hoʻololi ʻAi
• Ma ʻō aʻe o ka ʻiʻo
• Gardein
• ʻO Tofurky
• ʻO Yves Veggie meaʻai
• Lightlife
• ʻO Boca
• Nā mahiʻai ʻo kakahiaka
• Quorn
• He aha e hōʻalo ai
• Ka Laina Lalo

Nui nā kumu no ka makemake e hoʻopili i nā meaʻai i loko o kāu papaʻai, ʻoiai inā ʻaʻole ʻoe e ukali i ka papa ʻai vegan a mea ʻai ʻole paha.

ʻO ka ʻai ʻana i ka ʻiʻo liʻiliʻi ʻaʻole maikaʻi wale ia no kou olakino akā no ka pōʻaiapili hoʻi ().

Eia nō naʻe, paʻakikī ka ʻike o ka nui o ka meaʻai i ka mea e ʻohi.

Eia ke alakaʻi hope loa i ke koho ʻana i kahi pani hānai vegan no kēlā me kēia kūlana.

Pehea e koho ai

ʻO ka mea mua, e noʻonoʻo i ka hana a ka vegan pani e lawelawe ai i kāu pāʻina. Ke nānā nei ʻoe i ka protein, ʻono a i ʻole ʻano?

• Inā ʻoe e hoʻohana nei i ka mea ʻai vegan ma ke ʻano he kumu waiwai nui o ka protein i loko o kāu pāʻina, a laila e nānā i nā lepili e loaʻa ai kahi koho i loaʻa ka protein.
• Inā ʻoe e hāhai i ka papa ʻai vegan a i ʻole nā ​​mea kanu mea ʻai, e nānā no nā mea momona i haʻahaʻa pinepine i kēia mau papaʻai, e like me ka hao, ka huaʻai B12 a me ka kalipuna
• Inā ʻoe e ukali i kahi papaʻai kūikawā e pāpā ana i nā mea e like me ka gluten a me ka soy, e nānā i nā huahana i loaʻa ʻole kēia mau mea hoʻohui.

Hōʻuluʻulu Manaʻo ʻO ka heluhelu ʻana i ka ʻike nutritional a me nā papa inoa mea hoʻohui i nā huahana he mea nui i ka loaʻa ʻana o kahi huahana e kū i kāu mau pono a me ka papaʻai.

Tofu

ʻO Tofu kahi mea kū i nā papaʻai mea ʻai no nā makahiki he nui a he meaʻai i nā kuke ʻAsia no nā kenekulia. ʻOiai e nele ana ka ʻono iā ia iho, lawe ia i nā ʻono o nā mea hoʻohui ʻē aʻe i kahi pā.

Hana ʻia ia e like me ke ʻano o ka hana ʻana o ka tī mai ka waiū o ka bipi- coagulated ka waiū soy, kahi e kaomi ʻia ai nā curd form i loko o nā palaka.

Hiki ke hana ʻia ka Tofu me ka hoʻohana ʻana i nā ʻākena, e like me ka calcium sulfate a i ʻole magnesium chloride, kahi e hoʻopili ai i ka ʻikepili momona. Hoʻohui ʻia, paʻa paʻa ʻia kekahi mau lama o ka tofu me nā mea momona e like me ka puna, huaʻai B12 a me ka hao (5, 6,).

ʻO kahi laʻana, 4 auneke (113 gram) o Nasoya Lite Firm Tofu i loaʻa ():

• Kalepona: 60
• Kāpena: 1.3 gram
• Kumuʻiʻo: 11 gram
• Momona: 2 gram
• Puluniu: 1.4 gram
• Kalipuna: 200 mg - 15% o ka Reference Daily Intake (RDI)
• Hao: 2 mg - 25% o ka RDI no nā kāne a me 11% no nā wahine
• ʻO Vitamin B12: 2.4 mcg - 100% o ka RDI

Inā ʻoe e hopohopo e pili ana i nā GMO, koho i kahi huahana meaola, ʻoiai ka hapanui o ka soy i hana ʻia ma ka US e hana ʻenekini ʻia (8).

Hiki keʻoki ʻia ka Tofu no ka hoʻohana ʻana i loko o ka pā palai a i ʻole haki ʻia ma ke ʻano he pani no nā hua a me ka tī. E hoʻāʻo iā ia i ka tofu scrambled a i ʻole ka vegan lasagna.

Hōʻuluʻulu Manaʻo ʻO Tofu kahi mea hoʻohana i ka meaʻai soy i hoʻokumu ʻia i kiʻekiʻe i ka protein a loaʻa paha i nā mea hoʻohui i hoʻohui ʻia e like me ka calcium a me ka huaʻai B12 i mea nui no ka ʻai vegan. Kūlike nā huahana i ka ʻike momona, no laila he mea nui ka heluhelu ʻana i nā lepili.

Tempeh

ʻO Tempeh kahi huahana soy kuʻuna i hana ʻia mai ka soya hū. Hoʻomeheu ʻia nā soya a hana ʻia i mau popo.

ʻAʻole like me ka tofu, i hana ʻia mai ka waiū soy, hana ʻia ka tempeh me ka hoʻohana ʻana i ka soybean āpau, no laila he ʻokoʻa nā ʻano meaʻai.

Loaʻa i loko ona nā protein, puluniu a me nā wikamina ʻoi aku ma mua o ka tofu. Hoʻohui ʻia, ma ke ʻano he meaʻai huʻi, pono ia i ke olakino digestive ().

Aia i loko o kahi kīʻaha hapa (83 gram) o tempeh ():

• Kalepona: 160
• Kāpena: 6.3 gram
• Kumuʻiʻo: 17 gram
• Momona: 9 gram
• Kalipuna: 92 mg - 7% o ka RDI
• Hao: 2 mg - 25% o ka RDI no nā kāne a me 11% no nā wahine

Hoʻokomo pinepine ʻia ʻo Tempeh me nā hua e like me ka bale, no laila inā ʻoe e hāhai nei i ka papaʻai gluten, e heluhelu pono i nā lepili.

ʻOi aku ka ikaika o ka ʻono a ʻo Tempeh ma mua o ka tofu. Hoʻohui maikaʻi ʻia ia me nā mea ʻāpana peanut a hiki ke hoʻohui maʻalahi ʻia i nā fries kālua a i ka saladi Thai.

Hōʻuluʻulu Manaʻo ʻO Tempeh kahi mea ʻai hānai vegan i hana ʻia mai ka soya hū. He kiʻekiʻe i loko o ka protein a hana maikaʻi i nā mea hoʻoulu a me nā ipu ʻĀsia ʻē aʻe.

Protein Mea ʻai hiki ke ʻimi ʻia (TVP)

ʻO TVP kahi mea ʻai hānai vegan a kiʻekiʻe i hoʻomohala ʻia i hoʻomohala ʻia i nā makahiki 1960 e ka mea hui meaʻai ʻo Archer Daniels Midland.

Hana ʻia ia i ka lawe ʻana i ka palaoa soy - kahi huahana o ka hana ʻana o ka ʻaila soya - a me ka hemo ʻana i ka momona me ka hoʻohana ʻana i nā mea hoʻoheheʻe. ʻO ka hopena he huahana kiʻekiʻe-protein, momona-momona.

Hoʻokomo ʻia ka palaoa soy i loko o nā ʻano like ʻole e like me nā nuggets a me nā ʻāpana.

Hiki ke kūʻai ʻia i ka TVP i ke ʻano mehana. Eia nō naʻe, ʻike pinepine ʻia i nā huahana i hoʻoponopono ʻia, paʻahau, nā mea ʻai.

Nutritional, kahi hapa kīʻaha (27 gram) o TVP i loaʻa ():

• Kalepona: 93
• Kāpena: 8.7 gram
• Kumuʻiʻo: 14 gram
• Momona: 0.3 gram
• Puluniu: 0.9 gram
• Hao: 1.2 mg - 25% o ka RDI no nā kāne a me 11% no nā wahine

Hana ʻia ʻo TVP mai ka soya maʻamau a loaʻa paha nā GMO mai ka nui o nā soya i hana ʻia ma ka US i hana ʻenekini ʻia (8).

ʻAno ʻole ka TVP ma kāna iho akā hiki ke hoʻohui i kahi ʻano momona i nā kīʻaha e like me ka chili vegan.

Hōʻuluʻulu Manaʻo ʻO TVP kahi mea ʻai hānai vegan i hana ʻia i hana ʻia mai nā huahana e pili ana i ka ʻaila soya. He kiʻekiʻe i loko o ka protein a hiki ke hāʻawi i kahi ʻano momona i nā mea ʻono vegan.

Seitan

Loaʻa ʻo Seitan, a i ʻole gluten palaoa, mai ka gluten, ka protein i ka palaoa.

Hana ʻia ia e ka hoʻohui ʻana i ka wai i ka palaoa a me ka hemo ʻana o ka starch.

He mānoanoa a momona ʻo Seitan, me ka ʻono iki ma kāna iho. Hoʻomaʻamaʻa pinepine ʻia me ka soy sauce a i ʻole nā ​​marinades ʻē aʻe.

Hiki ke loaʻa ma ka ʻāpana hōʻoluʻolu o ka supermarket ma nā ʻano like me nā ʻāpana a me nā ʻāpana.

He kiʻekiʻe ʻo Seitan i ka protein, haʻahaʻa i nā carbs a me kahi kumu hao maikaʻi ().

ʻEkolu auneke (91 gram) o ka seitan i loaʻa ():

• Kalepona: 108
• Kāpena: 4.8 gram
• Kumuʻiʻo: 20 gram
• Momona: 1.2 gram
• Puluniu: 1.2 gram
• Hao: 8 mg - 100% o ka RDI no nā kāne a me 44% no nā wahine

ʻOiai ʻo ka mea nui i ka seitan ka gluten palaoa, kūpono ʻole ia no ka poʻe e ukali nei i ka papaʻai gluten-ʻole.

Hiki ke hoʻohana ʻia ʻo Seitan ma kahi o ka pipi a moa paha i aneane o nā papa hana. ʻO kahi laʻana, e hoʻāʻo iā ia i loko o kahi ʻōhua bipi Mongolian vegan.

Hōʻuluʻulu Manaʻo ʻO Seitan, kahi mea ʻai hānai vegan i hana ʻia mai ka gluten palaoa, hāʻawi i ka protein a me ka hao. Hiki ke hoʻohana ʻia ma ke ʻano he pani no ka moa a moa paha ma kahi o nā ʻano hoʻomākaukau akā pono ʻole ia no ka poʻe e ukali nei i ka papaʻai gluten-ʻole.

ʻAha

Hana nā Mushroom i kahi pani maikaʻi loa no ka ʻiʻo inā ʻoe e ʻimi nei i kahi koho ʻole ʻia, kahi meaʻai holoʻokoʻa.

Loaʻa iā lākou kahi ʻono momona, waiwai i ka umami - kahi ʻano ʻono ʻono.

Hiki ke hoʻomoʻa ʻia a kālua ʻia paha nā pāpale mushroom ʻo Portobello ma kahi o kahi burger a ʻoki ʻia a hoʻohana ʻia i nā fries a i ʻole nā ​​tacos.

Haʻahaʻa nā puʻupuʻu i nā calories a kiʻekiʻe i ka fiber, e hoʻolilo iā lākou i koho maikaʻi no ka poʻe e hoʻāʻo nei e lilo i ka paona. Eia nō naʻe, ʻaʻole i loko o lākou ka nui o nā protein (13).

Hoʻokahi kīʻaha (121 gram) o nā champignal portabella i loaʻa (13):

• Kalepona: 42
• Kāpena: 6 gram
• Kumuʻiʻo: 5.2 gram
• Momona: 0.9 gram
• Puluniu: 2.7 gram
• Hao: 0.7 mg - 9% o ka RDI no nā kāne a me 4% no nā wahine

Hoʻohui i nā lau i nā pastas, nā palu a me nā salake a i ʻole e hele no kahi burger portobello vegan.

Hōʻuluʻulu Manaʻo Hiki ke hoʻohana ʻia nā mākeke ma ke ʻano he pani hānai a hāʻawi i kahi ʻono naʻau a me ke ʻano. He koho maikaʻi loa lākou inā ʻoe e ʻimi ana e hōʻemi i kāu lawe ʻana i nā meaʻai i hoʻoponopono ʻia. Eia nō naʻe, haʻahaʻa loa lākou i ka protein.

ʻAla Nīniu

ʻOiai ua hoʻohana ʻia ka nīneka i nā kuke Hema Hikina Hema i mau kenekulia, ua kaulana wale ia ma ka US ma ke ʻano he pani hānai.

ʻO kahi hua nui, tropical me ka ʻiʻo i loaʻa kahi lahilahi, ʻono hua i ʻōlelo ʻia e like me ka pineapple.

He ʻano momona ko ka Nīneka a hoʻohana pinepine ʻia ma ke ʻano he pani no ka puaʻa huki i nā papa hana BBQ.

Hiki ke kūʻai lilo ʻia mai a lū ʻia paha. Hoʻopaʻa ʻia kekahi uala kēpau i ka syrup, no laila e heluhelu pono i nā lepili no nā kō i hoʻohui ʻia.

ʻOiai ke kiʻekiʻe o ka nīkini i nā carbs a me ka haʻahaʻa o ka protein, ʻaʻole paha ia ʻo ke koho maikaʻi inā ʻoe e ʻimi nei i kahi kumu protein kumu lāʻau. Eia nō naʻe, ke lawelawe ʻia me nā meaʻai protein-protein ʻē aʻe, hana ia i mea pani no kaʻiʻo (14).

Hoʻokahi kīʻaha (154 gram) o ka nīnū maka (14):

• Kalepona: 155
• Kāpena: 40 gram
• Kumuʻiʻo: 2.4 gram
• Momona: 0,5 gram
• Puluniu: 2.6 gram
• Kalipuna: 56 mg - 4% o ka RDI
• Hao: 1.0 mg - 13% o ka RDI no nā kāne a me 6% no nā wahine

Inā hoihoi ʻoe i ka hoʻāʻo ʻana i ka nīneka, e hana ʻoe iā ʻoe iho i kahi BBQ huaʻu momona i huki ʻia.

Hōʻuluʻulu Manaʻo ʻO ka Jackfruit kahi hua tropical e hiki ke hoʻohana ʻia ma ke ʻano he pani no ka puaʻa i nā papa ʻaina barbecue. He kiʻekiʻe i nā carbs a haʻahaʻa i ka protein, e hoʻolilo ana iā ia i wahi hānai hakahaka maikaʻi ʻole no ka ʻiʻo.

Nā pīni a me nā legume

ʻO nā pīni a me nā legume kahi kumu kūʻai kumu kūʻai o nā protein i hoʻokumu ʻia me nā mea kanu e lawelawe ma ke ʻano he puʻuwai a hoʻopiha i nā meaʻai.

He aha hou aku, he meaʻai holoʻokoʻa lākou, ʻaʻole i hoʻomākaukau ʻia.

Nui a hewahewa nā ʻano pī: nā pīpī, nā pīni ʻeleʻele, nā meli a me nā mea hou aku.

He ʻono ʻokoʻa iki kēlā me kēia pī, no laila hana maikaʻi lākou i nā ʻano meaʻai like ʻole. ʻO kahi laʻana, nā pīni ʻeleʻele a me nā pīni pinto e hoʻopili i nā meaʻai Mekiko, ʻoiai ʻo nā pīpī a me nā pīni cannellini e hana maikaʻi me nā ʻono Mediterania.

ʻOiai he kumu maikaʻi nā pīni i nā protein i hoʻokumu ʻia me nā mea kanu, ʻaʻole i loko o lākou āpau nā amino acid pono. Eia nō naʻe, kiʻekiʻe lākou i ka fiber a me kahi kumu meaʻai vegetarian nui o ka hao (15).

ʻO kahi laʻana, hoʻokahi kīʻaha (198 gram) o nā lihi i hoʻomoʻa ʻia i loaʻa (15):

• Kalepona: 230
• Kāpena: 40 gram
• Kumuʻiʻo: 18 gram
• Momona: 0.8 gram
• Puluniu: 15.6 gram
• Kalipuna: 37.6 mg - 3% o ka RDI
• Hao: 6.6 mg - 83% o ka RDI no nā kāne a me 37% no nā wahine

Hiki ke hoʻohana i nā pīni i nā kopa, nā ʻai, nā burger a me nā mea ʻē aʻe he nui. E hele no kahi joe sloppy joe i hana ʻia mai ka lentil i ka manawa aʻe āu e makemake ai i kahi pānaina protein kiʻekiʻe.

Hōʻuluʻulu Manaʻo ʻO nā pīni kahi protein-protein, kiʻekiʻe-fiber a me nā hao kiʻekiʻe a me nā meaʻai vegan. Hiki iā lākou ke hoʻohana i nā soups, nā ʻai a me nā burger.

Nā Mana Kaulana o nā Mea Hoʻololi ʻAi

Aia he mau haneli mau mea pani hakahaka ma ka mākeke, e hana ana i ka ʻai me ka ʻai ʻole, nā protein ʻoi loa me ka protein.

Eia naʻe, ʻaʻole pono nā mea āpau i kaʻiʻo ʻole i ka vegan, no laila inā ʻoe ma ka papa ʻai vegan koʻikoʻi, ma mua o ka ʻimi ʻana i nā ʻano like ʻole, he mea nui e heluhelu pono i nā lepili.

Eia kahi koho o nā ʻoihana e hana i nā mea pani hānai i makemake ʻia, ʻoiai ʻaʻole kau nui ka nānā ʻana i nā huahana vegan.

Ma ʻō aʻe o ka ʻiʻo

ʻO Beyond Meat kekahi o nā ʻoihana hou aʻe no ka pani hānai. ʻO kā lākou Beyond Burger ʻōlelo ʻia e nānā, kuke a ʻono e like me kaʻiʻo.

ʻO kā lākou huahana vegan a manuahi nā GMO, gluten a me ka soy.

Hana ʻia ka Beyond Burger mai ka protein protein, canola aila, aila niu, starch potato a me nā mea hana ʻē aʻe. Loaʻa i hoʻokahi patty 270 calories, 20 gram o protein, 3 gram o ka fiber a me 30% o ka RDI no ka hao (16).

Hana ʻo Beyond Meat i nā sausages, nā mea pani moa a me nā ʻūpī ʻiʻo.

Gardein

Hana ʻo Gardein i kahi ʻano like o ka loaʻa ākea, mākaukau no ka hoʻohana ʻana i kaʻiʻo.

Hoʻopili kā lākou huahana i nā mea pani no ka moa, ka bipi, ka puaʻa a me ka iʻa, a mai ka burger a hiki i nā ʻāpana i nā meatballs. ʻO ka hapa nui o kā lākou ukana e komo pū me nā sauces e like me teriyaki a i ʻole mandarin ʻalani ʻalani.

Hana ʻia ka Ultimate Beefless Burger mai ka soy protein concentrate, palaoa gluten a me nā mea hoʻohui ʻē aʻe. Hāʻawi kēlā me kēia patty i nā 140 calorie, 15 gram o ka protein, 3 gram o ka fiber a me 15% o ka RDI no ka hao (17).

Hōʻoiaʻiʻo nā huahana a Gardein i ka vegan a me ka waiū wai ʻole; akā naʻe, ʻaʻole maopopo inā hoʻohana lākou i nā mea GMO.

ʻOiai ʻo kā lākou laina nui o nā huahana me gluten, hana ʻo Gardein i kahi laina gluten-ʻole pū kekahi.

ʻO Tofurky

ʻO Tofurky, kaulana no kā lākou pūlehu Thanksgiving, hoʻopuka i nā mea kāʻai, e like me nā sausages, nā ʻāpana ʻāpana a me nā ʻiʻo lepo.

Hana ʻia kā lākou huahana mai ka tofu a me ka gluten palaoa, no laila ʻaʻole pono lākou no ka ʻai gluten a i ʻole ka soy.

Hoʻokahi wale nō o ko lākou Original Sausages ʻItalia i piha nā 280 calories, 30 gram o ka protein, 14 gram o ka momona a me 20% o ka RDI no ka hao (18).

No laila, ʻoiai lākou he koho protein-kiʻekiʻe, kiʻekiʻe pū lākou i nā calorie.

ʻO kā lākou huahana ʻaʻole GMO i hōʻoia a me ka vegan.

ʻO Yves Veggie meaʻai

ʻO nā huahana vegan ʻo Yves Veggie Cuisine me nā burger, nā ʻāpana ʻāpana, nā ʻīlio wela a me nā sausages, a me ka "pipi" a me ka "sausage."

Hana ʻia kā lākou Veggie Ground Round mai ka "huahana protein soy," "huahana protein protein" a me nā mea hana ʻē aʻe he nui, e like me nā wikamina a me nā minelala i hoʻohui ʻia.

Hoʻokahi hapakolu o ke kīʻaha (55 gram) i loaʻa he 60 mau calorie, 9 mau kolamu o ka protein, 3 gram o ka fiber a 20% o ka RDI no ka hao (19).

Hōʻike ʻia kekahi o kā lākou huahana ʻaʻole GMO i hōʻoia ʻia, akā ʻo nā mea ʻē aʻe ʻaʻohe ia palapala hōʻoia.

Hana ʻia kā lākou huahana me ka soy a me ka palaoa, kūpono ʻole ia mea no ka poʻe ma ka ʻai soy a i ʻole gluten.

Lightlife

ʻO Lightlife, kahi ʻoihana pani hānai i hoʻokumu lōʻihi ʻia, hana i nā burger, nā ʻāpana ʻāpana, nā ʻīlio wela a me nā sausages, a me ka "pipi" a me ka "sausage." Hoʻokumu pū lākou i nā meaʻai paʻa a me nā mea ʻai ʻole o ka ʻiʻo.

Hana ʻia kā lākou Gimme Lean Veggie Ground mai ka noʻonoʻo soy protein concentrate. Loaʻa iā ia ka gluten palaoa, ʻoiai ke ʻikea nei ma kahi mamao loa i lalo o ka papa inoa mea pono.

ʻElua auneke (56 gram) i loaʻa he 60 calories, 8 gram o protein, 3 gram o ka fiber a me 6% o ka RDI no ka hao (20).

ʻO kā lākou huahana ʻaʻole GMO i hōʻoia a hōʻoiaʻiʻo ʻia i ka vegan.

Ke hana ʻia kā lākou meaʻai me ka soy a me ka palaoa, pono lākou e hōʻalo ʻia e ka poʻe i pau ʻole i kēia mau mea.

ʻO Boca

Na Kraft nā huahana Boca e loaʻa ākea i nā mea pani hānai, ʻaʻole naʻe nā mea ʻai āpau. Hoʻopili ka lālani i nā burger, sausages, "meat" crumbles a me nā mea hou aʻe.

Hana nui ʻia lākou, hana ʻia mai ka soy protein concentrate, palaoa gluten, hydrolyzed corn protein a me ka aila kulina, ma waena o kahi papa inoa lōʻihi o nā mea hoʻohui ʻē aʻe.

Loaʻa ka hapanui o kā lākou huahana i ka tī, ʻaʻole ia he vegan. Eia kekahi, aia i loko o ka tī ka mea ʻaʻa ʻole i nā mea kanu ʻole.

E heluhelu pono i nā lepili, e hōʻoia i ke kūʻai ʻana i kahi huahana Boca vegan maoli inā ʻoe e hāhai i kahi nohona vegan.

ʻO hoʻokahi Boca Chik'n Vegan Patty (71 gram) he 150 calories, 12 gram protein, 3 gram o ka fiber a 10% o ka RDI no ka hao (21).

Aia nā Boca Burgers i ka soy a me ka palaoa, mai nā kumu hana ʻenekini paha, ʻoiai he mau huahana GMO kikoʻī maopopo ʻia.

Nā mahiʻai ʻo kakahiaka

ʻO MorningStar Farms, nona ʻo Kellogg, i koi ai ʻo "America's # 1 veggie burger brand," ʻoi aku paha ma muli o ka loaʻa ākea ma mua o kāna ʻono a i ʻole ka meaʻai (22).

Hana lākou i nā mea ʻono o nā mea kanu ʻai, nā mea moa, nā ʻīlio wela, nā pola veggie, nā mea hoʻomaka me ka ʻaina kakahiaka “nā meaʻai.”

ʻOiai ka hapanui o kā lākou huahana ʻaʻole vegan, hāʻawi lākou i nā mea ʻai vegan.

ʻO kahi laʻana, hana ʻia kā lākou Meat Lovers vegan burger mai nā aila mea kanu, nā gluten palaoa, hoʻokaʻawale i ka protein soy, ka palaoa soy a me nā mea hana ʻē aʻe (23).

Hoʻokahi burger (113 gram) he 280 calories, 27 gram o protein, 4 gram o ka fiber a 10% o ka RDI no ka hao (23).

ʻAʻole hōʻoia ʻia kā lākou huahana āpau e kaʻawale mai nā mea GMO, ʻoiai ʻo ka Meat Lovers vegan burger i hana ʻia mai ka soy non-GMO.

Loaʻa nā huahana soja- a me nā palaoa i nā huahana o ka Morningstar, no laila ʻaʻole pono e ʻai ʻia e nā soy- a i ʻole nā ​​mea gluten.

Quorn

Hana ʻo Quorn i mau mea ʻai lau nahele mai loko mai o ka mycoprotein, kahi fungus i hū ʻia i loaʻa i ka lepo.

ʻOiai ʻoi aku ka palekana o ka mycoprotein no ka ʻai ʻana, aia kekahi mau hōʻike e pili ana i ka maʻi ʻaʻai a me ka ʻōpū ma hope o ka ʻai ʻana i nā huahana Quorn ().

ʻO nā huahana Quorn e pili ana i ka papa, nā ʻāpana, nā patty a me nā cutlets. ʻOiai ka hapanui o kā lākou huahana i hana ʻia me nā hua manu keʻokeʻo, hāʻawi lākou i nā koho vegan.

Hana ʻia kā lākou Vegan Naked Chick'n Cutlets mai ka mycoprotein, ka protein potato a me ka pulina pea a ua hoʻohui ʻia nā mea ʻono, carrageenan a me ka gluten palaoa.

Hoʻokahi cutlet (63 gram) he 70 calories, 10 gram o protein a me 3 gram o ka fiber (25).

Ua hōʻoia ʻia kekahi huahana Quorn non-GMO, akā ʻaʻole kekahi.

ʻOiai ʻo Quorn i hana ʻia mai kahi kumu protein kū hoʻokahi, ʻo ka nui o nā huahana i loko o kēlā mau hua keʻokeʻo a me ka gluten palaoa, no laila e ʻike pono e heluhelu pono i nā lepili inā ʻoe ma kahi papaʻai kūikawā.

Hōʻuluʻulu Manaʻo Nui a hewahewa nā inoa inoa o nā mea pani hānai i ka mākeke. Eia nō naʻe, he nui nā mea i loaʻa i ka palaoa, ka soy a me nā mea GMO, ʻaʻole nā ​​vegan āpau, no laila e heluhelu pono i nā lepili e loaʻa kahi huahana kūpono no kāu papaʻai.

He aha e hōʻalo ai

Pono paha ka poʻe me nā meaʻai āpau a i ʻole intolerances e heluhelu pono i nā lepili i mea e pale ai i nā mea e like me ka gluten, ka waiū, ka soy, nā hua manu a me nā kulina.

Eia kekahi, mai manaʻo ʻoe he vegan kahi huahana ma muli o ka ʻai ʻole. ʻO ka nui o nā huahana meatless me nā hua, ka waiū a me nā mea ʻono kūlohelohe i lawe ʻia mai nā huahana holoholona a me nā enzymes, i hiki ke hoʻopili ʻia i ka rennet holoholona (26).

ʻOiai he nui nā huahana ʻona a me nā GMO ʻole i hōʻoiaʻiʻo ʻia, kēlā mau mea e loaʻa ākea, e like me MorningStar Farms a me Boca Burgers, i hana ʻia me ka kānana genetically engineered a me ka soy.

Hoʻohui ʻia, e like me ka nui o nā meaʻai i hana ʻia, nui ka nui o nā sodium i nā mea pani hānai vegan, no laila e heluhelu pono i nā lepili inā ʻoe e nānā i kāu lawe ʻana i ka sodium.

Hoʻokumu ʻia kahi papaʻai olakino e pili ana i nā meaʻai i hana liʻiliʻi ʻia, no laila e akahele i nā papa inoa lōʻihi o nā mea i hoʻopiha ʻia me nā huaʻōlelo āu e ʻike ʻole ai.

Hōʻuluʻulu Manaʻo Koho i nā mea pani hānai vegan i hana liʻiliʻi ʻia, me nā mea i ʻike ʻia. Hōʻalo i nā mea i hana ʻia i hōʻoia ʻole ʻia e manuahi ai nā huahana holoholona.

Ka Laina Lalo

I kēia mau lā, loaʻa he mau haneli mau mea hānai vegan, nā mea kūlohelohe a me nā kumuwaiwai i hana ʻia.

Hoʻololi nui ka ʻike kino o kēia huahana, no laila e koho iā lākou ma muli o kāu pono ponoʻī ponoʻī a me nā pono kūpono.

Me nā koho he nui loa e koho ai, e ʻike pololei i ka loaʻa ʻana o nā mea ʻai vegan e pono ai kāu mau pono.