7 Nā Pōmaikaʻi Huna Nutritional e lilo ia i meaʻai nui Vegan

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

Maopopo iā ʻoe ke kāpīpī ʻana o kīʻaha hiki ke hana i nā mea ʻono a pau? ʻAe, e haʻalele, Parm, aia kahi mōʻī ʻono hou ma ke kūlanakauhale. E hui me ka mea hū meaʻai (kapa ʻia ʻo nooch), he hū paʻa ʻole i hoʻopau ʻia i mea maikaʻi loa iā ʻoe. Akā makemake mākou e noʻonoʻo iā ia he lepo melemele kupua e hāʻawi ana i kahi ʻono cheesy, nutty i nā mea āu e kāpīpī ai. Hoʻopiha piha ʻia pūmua a me ka huaʻa B12, ʻo ka mea hū meaʻai ʻaʻole ka waiu, mea aloha vegan a pinepine ʻole i ka gluten. Eia ka mea e pono ai ʻoe e ʻike e pili ana i kēia vegan superfood—a me pehea e kuke ai me ia.

PILI : 35 mau meaʻai Vegan-Protein kiʻekiʻe e ʻoluʻolu a me nā mea kanu

He aha nā kumu hou aʻe o ka Vegan Protein?

1. Lentila

Mahele o ka ʻohana legume, loaʻa nā lentils he 18 grams o ka protein i kēlā me kēia kīʻaha. ʻOiai e hoʻohana pinepine ʻia lākou i nā soup a me nā stews, maikaʻi nō hoʻi lākou i ka salakeke puʻuwai puʻuwai.

2. ʻO ka pīkī

Aloha mākou iā lākou i lepo i ka hummus, aloha i ko lākou hiki ke lawe i nā mea ʻono a mahalo i kā lākou 14 grams o ka protein i kēlā me kēia kīʻaha. ʻOiai hiki iā mākou ke ʻai i ka pūʻulu o kēia mau keiki liʻiliʻi, ʻaʻole mākou hopohopo e pili ana i ka hoʻokō ʻana i kā mākou pono protein i kēlā me kēia lā.

3. Quinoa

ʻO ka hiki ʻana mai i ʻewalu kalama o ka protein i kēlā me kēia kīʻaha i kuke ʻia, ʻo kēia ʻano kīʻaha ikaika loa ka kumu ʻai ʻole o ka protein. E ʻai ia no ka ʻaina kakahiaka ma mua o ka ʻai ʻai, e hoʻohua iā ia i mea ʻai ʻai meaʻai a i ʻole e kālua i nā kuki ʻoi aku ka maikaʻi.

4. Piʻi Kidney

Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i ka cholesterol a me ka hoʻopaʻa ʻana i ke kō koko, ʻo nā pīni kīkī he kumu maikaʻi loa ia o ka protein me 13 grams no ke kīʻaha. Ua lawa lākou no ka soup akā ʻaʻole ikaika loa i nā kīʻaha māmā.

5. Piʻi ʻEleʻele

ʻAe, e nānā i kēlā, e piʻi nui ana kekahi lālā o ka ʻohana pīni i ka ʻoihana protein. ʻO ka ʻano ʻeleʻele he 16 grams no ke kīʻaha, a me 15 grams o ka fiber (ʻoi aku ia ma mua o 50 pakeneka o ka nui i ʻōlelo ʻia i kēlā me kēia lā). Ma luna o kēlā, lawelawe pinepine ʻia lākou me nā avocados, ʻaʻole mākou e hoʻopiʻi.

6. Tempeh

Hana ʻia ma ka hui ʻana i nā pīni soy fermented, kūʻai maʻamau ʻia ka tempeh ma ke ʻano keke a loaʻa kahi ʻono kūʻokoʻa (inā maʻalahi ka nutty). ʻO ia ke ʻano hiki ke lawe i nā ʻano ʻono like ʻole e pili ana i ke ʻano o kāu kau ʻana. Loaʻa iā ia he 16 grams o ka protein no kēlā me kēia lawelawe ʻekolu auneke.

7. Tahini

ʻO Tahini kahi mea ʻono a me ka mea kuke i hana ʻia mai nā kumulāʻau sesame i hoʻomoʻa ʻia. Me ka paʻa ʻana i ʻoi aku ka lahilahi ma mua o ka pata pīnī, he mea hoʻololi maikaʻi loa ia no ka poʻe me nā allergies nut. Loaʻa iā ia ka nui o ka protein me ʻewalu grams i kēlā me kēia ʻelua punetune.

He aha ka hū meaʻai?

ʻElua ʻano o ka mea hū meaʻai e pono ai ma kāu radar. ʻO ka ʻano mua he mea hū meaʻai ikaika, aia nā huaora synthetic a me nā minela i hoʻohui ʻia i ka wā o ka hana ʻana i mea e hoʻoikaika ai i ka meaʻai. ʻO ka ʻano ʻelua he hū meaʻai unfortified ʻaʻole i hoʻohui ʻia nā huaora a me nā minela, ʻo nā meaʻai wale nō i hana maoli ʻia i ka ulu ʻana o ka hū. ʻOi aku ka maʻamau o ka mea mua e kūʻai.

He aha ka ʻike Nutritional?

ʻElua punetēpuni o ka hū meaʻai:

• Kalori: 40
• Ka momona: 0 grams
• ʻO ka protein: 10 grams
• Sodium: 50 milligrams
• Kālepa: 6 grams
• Huila: 4 grams
• ʻO ke kō: 0 grams

He aha nā pōmaikaʻi o ke ola kino o ka hū meaʻai?

1. He Protein piha

Ua manaʻo ʻia nā kumu he nui o nā mea kanu he mau protein piha ʻole. He aha kēlā manaʻo? ʻAʻole lākou i loko o ʻeiwa mau amino acid pono e hana ʻia e nā protein holoholona. ʻO ka mea hū Nutritional, ma kekahi ʻaoʻao, ʻo ia kekahi o nā koho vegan liʻiliʻi e kūpono i ka protein piha.

pehea e komo ai i ka jeggings

2. He Puna maikaʻi ia o ka fiber

Me ʻehā grams no kēlā me kēia lawelawe ʻana, ʻo ka mea hū meaʻai kahi kumu paʻa o ka fiber, ʻo ia hoʻi i ke kōkua ʻana iā ʻoe e ʻoluʻolu, e hoʻoikaika pū i ke olakino digestive-a mākou i ʻike he mea nui.

3. He kumu ʻiʻo ʻole ia o ka Vitamin B12

He mea koʻikoʻi ka B12 i ka mālama ʻana i kahi ʻōnaehana nūnū maikaʻi a me ka hana ʻana i nā sela koko ʻulaʻula kūpono. ʻO ka pilikia no kekahi poʻe e haʻalele nei i nā huahana holoholona ʻo ia nā kumu maikaʻi loa o kēia huaora e like me nā hua manu, ka ʻiʻo, ka iʻa a me ka waiu. E hoʻokomo i ka mea hū meaʻai, hiki ke kōkua i ka poʻe ʻai mea kanu e loaʻa kā lākou ʻāpana kūpono. ʻO kēia haʻawina 2000 ua hoʻokomo ʻia he 49 vegans a ʻike ʻia ʻo ka ʻai ʻana i hoʻokahi punetune o ka mea hū meaʻai paʻa i kēlā me kēia lā e hoʻihoʻi hou i nā pae vitamin B12 i ka poʻe i nele.

4. Hiki iā ia ke mālama i ke kiʻekiʻe o ke kō koko

Ma ke ʻano he meaʻai haʻahaʻa-glycemic, hiki i ka mea hū meaʻai ke kōkua iā ʻoe e hoʻoponopono i kou pae kōpaʻa koko, ma ka huli ʻana i ka ʻai ʻana a me ka hoʻoikaika ʻana i nā pae ikehu a me ka hiamoe hoʻomaha.

5. Hiki ke kōkua i kou kino e hakakā i nā ma'i ma'i

Aia ka hū meaʻai i nā antioxidants glutathione a me selenomethionine. ʻAʻole mākou e hoʻāʻo e haʻi i kēlā, akā ʻike mākou he maikaʻi lākou no mākou. He haʻawina Finnish Ua ʻike ʻia ʻo ka ʻai ʻana i nā meaʻai waiwai antioxidant-meaʻai hū, nā huaʻai, nā mea kanu a me nā kīʻaha holoʻokoʻa-hiki ke kōkua i ka hoʻonui ʻana i nā pae antioxidant a pale aku i nā maʻi maʻi e like me ka maʻi maʻi puʻuwai, kekahi ʻano o ka maʻi kanesa a me ka degeneration macular.

6. Hiki iā ia ke hoʻoikaika i ka lauoho olakino, ka ʻili a me nā kui

Ma muli o ka waiwai o ia mau huaora B, hiki i ka mea hū meaʻai ke kōkua i ka mālama ʻana i kou ʻili. Loaʻa iā ia nā huaora e like me ka biotin, ka mea i ʻike nui ʻia e kākoʻo i ka lauoho olakino, ka ʻili a me ke kui, a me ka niacin, ka mea i ʻike ʻia e hakakā i ka haki.

7. Hiki iā ia ke kākoʻo i ka hāpai ʻana i ke olakino

ʻAʻole lākou i kapa iā ia he superfood no ka mea ʻole. Ma waena o nā huaora B i loaʻa pū i loko o ka mea hū meaʻai he thiamine, riboflavin, vitamina B6 a me ka folate, he mea nui ia i ka mālama ʻana i ka metabolism cell, ka hoʻoponopono ʻana i ke ʻano a me ka hana nerve. Folate—e like me ka Ua ʻōlelo ʻo Dr. Ax he punaewele olakino kūlohelohe i hoʻokumu ʻia e Dr. Josh Axe, DC, DNM, CNS-he mea koʻikoʻi loa ia no ka hōʻemi ʻana i ka pilikia o ka hānau ʻana a me ka hoʻoikaika ʻana i ka ulu a me ka ulu ʻana o ka fetal.

18 NĀ MĀNĀ ʻOʻA E HOʻOMAʻI ANA I KA HU

1. Vegan Alfredo Pasta

No laila ʻono a ʻono, akā ʻaʻohe waiu.

E kiʻi i ka meaʻai

2. Nacho Cheese Kale Chips

ʻO kēia mau Nacho ʻano meaʻai maʻamau. (E kala mai iaʻu.)

E kiʻi i ka meaʻai

3. ʻO ka Popcorn Butter-Free maikaʻi loa (Nooch Popcorn)

ʻAʻole paha ʻoe e hoʻi hou i nā kernel popped maʻamau.

E kiʻi i ka meaʻai

4. Vegan Shepherd Pie

ʻOi aku ka ʻono me ka hoʻohui ʻana i ka hū meaʻai.

E kiʻi i ka meaʻai

5. ʻO nā kīʻaha pīkī pīkī vegan

He kūpono ʻo Nooch no ka hāʻawi ʻana i kāu kīʻaha ʻono i kahi kī ʻono.

E kiʻi i ka meaʻai

6. ʻO ka puaʻaʻala Risotto

ʻO ka waiwai a pau, hoʻemi i ka ʻaila, ka waiū a i ʻole ka cheese.

E kiʻi i ka meaʻai

ʻai no ka hoʻemi ʻana i ka momona o ka ʻōpū

7. ʻO ka Popcorn Buffalo Cauliflower

ʻO ka pua puaʻa. Tahini. hū meaʻai. Kuai aku.

E kiʻi i ka meaʻai

8. ʻO ka Salaa Kale ʻOi

ʻO ka mea huna o kēia kīʻaha ʻono, ʻo ia ka uhi ʻana i nā lau i kahi kapa garlicky a hoʻopaʻa iā lākou me nā pecans i kālua ʻia a me ka hū meaʻai.

E kiʻi i ka meaʻai

9. Vegan French Toast

Loaʻa i kēia mea punahele brunch i kona ʻono hua manu me ka mahalo, ua manaʻo ʻoe, nooch.

E kiʻi i ka meaʻai

10. ʻO Vegan Green Chili Mac a me ke Kīkī

Manaʻoʻiʻo a ʻaʻole paha, mākaukau kēia ipu ʻono i 30 mau minuke.

E kiʻi i ka meaʻai

11. ʻO ka ʻaʻa moa i kālua ʻia

ʻO kēia mau makemake hoololi kou ʻai ʻana.

E kiʻi i ka meaʻai

12. Silverbeet Ricotta a me Pumpkin Quiche

Kokoke nani loa ke ʻai.

E kiʻi i ka meaʻai

13. ʻO ka ʻuala Vegan Scalloped

ʻO ka meaʻai maikaʻi loa e lawe mai i ka ʻaina hoʻomaikaʻi a i ʻole Kalikimaka.

E kiʻi i ka meaʻai

14. Butternut Squash Mac and Cheese

E like me ka ʻono e like me kāu punahele kamaliʻi, ʻoi aku ke olakino.

E kiʻi i ka meaʻai

15. ʻO ka Tofu Scramble maʻalahi

No ka mea ʻo ka ʻaina kakahiaka ka meaʻai nui loa o ka lā, e hoʻomaka i ka meaʻai maikaʻi me kēia tofu scramble e hoʻohui pū ana i ka mea hū meaʻai no kahi ʻono cheesy hou a me kekahi mea ʻono.

E kiʻi i ka meaʻai

16. ʻO Gluten Free Chicken Nuggets me ka Plantain Chips

ʻO kahi meaʻai wikiwiki, 30 mau minuke, olakino maikaʻi loa no nā keiki.

E kiʻi i ka meaʻai

17. Kīkī Vegan

No ia mau hui Popepa Sabati.

E kiʻi i ka meaʻai

18. ʻO nā pōlele sausage ʻole gluten

ʻO kēia mau pōpō sausage maikaʻi loa—ʻo ia hoʻi koume, ghee a me Dijon mustard—e lilo ia i mea hors dʻoeuvre.

E kiʻi i ka meaʻai

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E `Ike

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele