Muab ob npaug rau-xyuas kom paub tseeb tias koj tau txais cov protein ntau txaus
Tau txais cov protein ntau txaus thaum koj tuaj tom qab noj cov nqaij uas tsis muaj gluten los yog vegan tej zaum yuav zoo li muaj ntau vim tias muaj ntau cov protein ntau ntawm cov protein ntau thiab lwm yam nqaij hloov hauv koj lub khw muag khoom-tawm yog vim lawv muaj glutens based cov khoom xyaw.
Tab sis koj muaj peev xwm so me ntsis: nws tsis nyuaj li qhov koj xav tias yuav ua rau koj haus cov kua protein uas koj lub cev xav tau.
Ua ntej, tej zaum koj yuav xav tau protein tsawg dua li koj xav ... tejzaum nws tsawg dua. Cov neeg feem coob hauv cov teb chaws tsim-txawm tias cov neeg tsis noj nqaij los yog vegan noj, uas yuav qis dua hauv cov protein ntau dua li cov khoom noj haus-twb tau haus cov protein ntau dua li lawv lub cev xav tau.
Feem ntau cov neeg uas muaj mob loj tsawv li feem ntau yuav tsum tau kwv yees li 0.37 grams protein ib phaus ntawm lub cev qhov hnyav. Yog li, yog tias koj hnyav 125 phaus, koj tsuas xav tau 46 gram protein txhua hnub (rau kev sib piv, ib lub khob ntawm lilils tau muab 18 grams). Yog tias koj hnyav 175 phaus, koj xav tau txog 65 gram protein.
Yog li cas Cov Protein Cov Khoom Haum Kuv Gluten Dawb Dawb Neeg Noj Zaub Haus los yog Vegan Noj?
Muaj ntau qhov chaw muaj protein ntau, thiab qhov muaj tseeb koj yuav muab sib dhos thiab phim lawv txhua hnub:
1. Cov noob nplej . Koj obviously tsis tau noj hom qoob mog, barley los yog rye yog hais tias koj gluten-dawb, tab sis muaj tons ntawm lwm cov hmoov nplej tawm muaj. Amaranth thiab quinoa -tawm li 8 mus rau 9 grams ntawm cov protein ib khob ntawm cov hmoov nplej siav-yog ntawm koj cov bets zoo tshaj plaws rau kev ntim rau hauv cov protein.
Tsoos oatmeal (yog hais tias koj noj tau oatsme) muaj li ntawm 11 grams ntawm cov protein ib khob ntawm cov pob kws siav (nyeem ntxiv txog oats ntawm no: Puas yog ib tus neeg uas tsis muaj Gluten Noj Yoov? ). Rice tsis yog khoom noj khoom haus tshwj xeeb uas muaj protein ntau, tab sis koj tuaj yeem khaws 5 grams ntawm cov protein los ntawm ib khob ntawm cov hmoov nplej xim av. Txhua yam, yog tias koj sau koj phaj nrog cov nplej tseem, koj yoojyim tuaj yeem noj cov protein kom ntau txaus txhua hnub tsis tas yuav suav cov grams.
2. Legumes. Taum yog lwm qhov ntawm cov protein ntau hauv koj cov khoom noj, thiab muaj cov lus zoo pua pua ntawm cov zaub mov zoo rau taum raws li glutens tsis muaj zaub mov tsis muaj zaub mov noj muaj. Raws li kuv tau hais los saum no, lub khob ntawm lilils uas muab lentils muab rau koj 18 grams ntawm cov protein, thaum lub taum taum tuaj hauv qab li ntawd, ntawm 16 grams ib khob.
Yog tias koj muaj kab mob kev nkeeg lossis tsis muaj kabmob gluten rhiab heev thiab tshwj xeeb tshaj yog nkag siab cov kab gluten, koj yuav tsum paub txog cov kev ua rau gluten cross-contamination hauv koj cov taum. Hmoov tsis, ntau tus tswv teb hlob cov gluten nplej nplej, barley thiab rye hauv kev sib hloov nrog taum, thiab lawv siv tib cov cuab yeej los ua ob qho tib si.
Muaj hmoov zoo, muaj cov kab mob zoo tsis muaj gluten dawb , txawm rau cov neeg uas xav tau cov noob taum nrog cov qib uas tsis muaj zog ntawm gluten cross-contamination .
3. Ceev thiab noob . Ib nrab ntawm lub khob ntawm pecans yuav muab koj nrog 5 grams ntawm protein thaum 1 ounce ntawm chunky txiv laum huab xeeb butter rau koj 7 grams. Tej zaum koj yuav xav siv hmoov nplej hmoov almond los hloov ib co hmoov nplej dawb-gluten hauv cov khoom noj khoom haus kom boost koj cov protein ntau-ib khob ib khob muaj txog 12 grams.
Muaj ntau tus neeg nyiam ntxiv cov flaxseeds rau lawv cov zaub mov noj rau lawv cov rog cov dej, thiab av flaxseeds tseem muaj protein ntau-li 1 gram ntawm ib rab diav.
Rau cov khoom noj txom ncauj, tej zaum koj yuav xaiv cov taub dag (cov hmoov nplej muaj 5 grams ntawm cov protein) lossis ib qho pistachios (50 pistachios qhia txog 6 grams). Gluten-txiv laum huab xeeb thiab cov txiv ntseej-dawb txiv ntoo kuj yog ib qho tseem ceeb ntawm cov protein.
4. Taum thiab kua cov khoom . Soy (ib qho kev tivthaiv ntawm tus neeg tsis noj nqaij thiab cov vegan tais diav) yuav pab tau koj nrog cov protein ntau. Piv txwv li, koj tuaj yeem tau taum paj rau koj cov tais diav (ib feem plaub ntawm lub thawv ntim rau koj txog 6 grams ntawm cov protein) thiab khoom noj txom ncauj ntawm edamame (khob khob ntawm Japanese lub tsev noj mov - los yog hauv tsev hauv koj chav ua noj - yuav muab ib tug whopping 22 grams).
Ntawm no yog ib daim ntawv teev cov glutens tsis pub tofu xaiv .
Uas tau hais tias, kiag, ntau tus neeg uas ua raws li cov khoom noj tsis tau noj haus nrhiav tau lawv cov tsos mob ntawm cov kua qaub . Qee zaum, nws tsis meej yog tias tus neeg ua txhaum yog qhov ua rau tsis haum lossis ua rau nws tus kheej los yog gluten cross-contamination hauv cov kua qaub. Yog tias koj tuaj yeem haus cov roj tsawg yam tsis muaj reacting, nws qhib qhov rooj rau ntau daim ntawv qhia ntxiv thiab khoom txom ncauj.
5. Nqaij khoom noj khoom haus . Muaj ntau cov khoom noj khoom haus hloov khoom noj rau lub khw muag khoom hnub no, ob qho tib si hauv cov khoom noj khoom haus hauv khw thiab hauv lub freezer section-nws zoo li koj tuaj yeem xaiv ib yam khoom los ntawm ib tus pas burger rau cov kab txawv dawb-"sausages."
Hmoov tsis txog peb cov neeg nyob hauv cov zej zog tsis pub muaj kev noj qab haus huv, ntau cov khoom noj haus zoo tshaj plaws ua kom siv cov nplej gluten. Tab sis nrog rau qhov chaw noj zaubmov tsis zoo thiab noj zaubmov losyog vegan, ib tug me me ntawm tuam ntxhab me me tau pib ua glutens dawb veggie burgers thiab qee yam "burger-ish" cov khoom noj, xws li faux meatballs. Feem ntau muaj li ntawm 4 mus rau 6 grams ntawm cov protein ua ib lub burger.
Tshem meej ntawm sean, raws li nws tsis yog gluten dawb .
6. Cov zaub ntsuab (thiab cov xim ntawm lwm cov xim). Tsis txhob hnov qab tias cov zaub yooj yim - lub hauv paus ntawm koj tus neeg tsis noj nqaij los yog vegan noj cov zaub mov-kuj tuaj yeem pab txhawb qee cov protein. Asparagus, piv txwv, muaj 3 grams ib khob ... thiab thaum nws nyob rau lub caij txhua lub caij nplooj ntoos hlav, Kuv tau noj ntau tshaj ib khob hauv ib hnub (nws yog kuv cov zaub nyiam).
Cauliflower tseem muaj qee cov protein: li 2 gram ib khob, txhoov. Thiab cov qoob loo ntawm tus kab mob cruciferous, broccoli, thiab Brussel sprouts, tuaj yeem ncaws tau txog 3 grams ib khob. Txawm hais tias txiv hmab txiv ntoo muaj protein ntau-feem ntau yog 1 gram ib thooj twg, muab lossis noj.
Ib lo lus los ntawm
Tej zaum koj yuav xav tias tag nrho cov no tuaj yeem ua haujlwm kom tau protein ntau rau koj, tshwj xeeb tshaj yog tias koj tsis yog nquag suav grams. Ntseeg nws los tsis, cov grams ntxiv mus ceev.
Hais tias koj hnyav 130 phaus thiab koj xav tau ib ncig ntawm 50 grams protein txhua hnub. Koj tuaj yeem pib koj sawv ntxov nrog ib lub tais ntawm glutens dawb oatmeal (piv txwv tias koj yuav muaj oats), thiab nqa 6 grams yog muaj. Sprinkle ob dia ntawm av flaxseeds on to top thiab ntxiv ib khob glutens dawb soy mis los yog almond mis , thiab koj mus txog 10 grams nyob rau hauv tag nrho.
Yog tias koj cov khoom noj txom ncauj thaum nruab nrab ntawm ib qho hnoos qoob-dawb muffin (3 grams muaj ib tus muffin, nyob ntawm cov khoom xyaw) ntxiv rau ntawm 20 lub pob zeb zom (kwv yees 4 grams), koj yog ib feem peb ntawm txoj kev rau koj lub hom phiaj ntawm 50 grams.
Rau su noj, ladle tawm ib co lentil kua nrog tov zaub (10-15 grams ntawm cov protein, nyob ntawm cov khoom xyaw), thiab suav nrog ob lub txiv ntseej dawb vegan tag nrho cov ncuav ntawm sab (6 grams, dua, nyob ntawm seb cov khoom xyaw ). Thiab rau koj cov khoom noj txom ncauj yav tav su, koj tuaj yeem tsoo rau qee qhov pistachios (3 grams rau 25 ntawm cov pob zeb me me), ntxiv rau cov txiv tsawb (1 gram).
Txhua yam uas muab tso rau koj li 37 mus rau 42 grams ntawm cov protein rau hnub ntawd ... tsis tshuav tsawg ntawm koj lub hom phiaj, thiab koj tseem tsis tau tseem noj hmo. Hmo tuaj yeem txhais tau tias yog lub txiv veggie blues nrog gluten dawb lis-grain bun (10 grams ntawm cov protein ntau) los sis tej zaum gluten-free quinoa nplej zom nrog lws suav thiab zaub (10 mus rau 15 grams, nyob ntawm cov khoom xyaw thiab kev loj me). Muab pov tseg rau hauv ib qho kev pab ntawm vegan tapioca pudding (tsuas yog 1 gram ntawm protein), thiab koj tau ntsib koj cov khoom noj protein ntau rau hnub, tag nrho thaum noj cov glutens dawb thiab cov neeg tsis noj nqaij.
> Source:
> Marsh KA li al. Protein thiab Neeg Tsob Ntoo Diets. Cov Ntawv Kho Mob ntawm Australia. 2013 Aug 19; 199 (4 Khoom): S7-S10.