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7種蛋白質含量比肉類食品還高的素食

Byadroo

Dec 17, 2021

愈來愈多的人已經拋下肉製品,挑選素食或做一個肯定香港素食現實主義者。不論是出自於身心健康、倫理道德關愛或是維護地球的考慮到,在其中的相同點就是要用大豆蛋白替代肉製品。實際上這件事情很容易保證。

An increasing number of humans are ditching meat and going veggie or vegan. Whether it’s for fitness reasons, ethical worries, or to assist the planet, one factor all percentage is the want to replace meat with plant-primarily based protein sources. But that is highly clean to do.

Healthline網站強調,素食飲食搭配法可給與身體所需要的所有蛋白和營養元素。只需一點有效方案就可。現如今,在本地商場裡有很多素食商品可選擇。在挑選以前,比不上先掌握這七種綠色植物食品類,他們的蛋白質含量比生雞蛋、乳製品乃至肉類食品還高。
In line with healthline, a meatless weight loss program can provide you with all of the protein and vitamins you want. All it takes is a little making plans. And today, there’s a myriad of vegan products to be had in neighborhood supermarkets. So before you store, check out those seven plant-based totally ingredients that have greater protein than ingesting eggs, dairy products, or even meat.

 

水麵筋
Seitan

 
這類備受歡迎的肉類食品代用品也可稱之為麥子蛋清,包括25克蛋白,是大豆蛋白的最好來源於。你能在商場和營養食品店的冷凍區購買到水麵筋或各種各樣款式的成品和調味品。水麵筋可炸、可炒、可烤,能輕輕鬆松與亞洲菜式相結合,乃至也是感恩節活動飯桌上的素食主餐。
Also called wheat gluten, this popular meat opportunity contains 25 grams of protein making it one of the quality plant-based protein sources. You should purchase seitan simple or in a variety of styles and seasonings inside the refrigerated section of supermarkets and fitness meals shops. Seitan may be fried, stir fried or grilled and can be without problems included into asian dishes or even as a thanksgiving plant-primarily based major course.

 

黃豆
Soybeans

 
豆製品、豆酵餅和豌豆角等豆類食品含有蛋白,能填補人體需要的所有碳水化合物。豆製品由黃豆細膚水做成,以各式各樣的菜肴款式展現。豌豆角可以蒸著吃,還可以煮著吃,或者與別的熟菜配搭服用。即使是在拿鐵中添加優酪乳或者在早飯中與水果麥片配搭(燕麥也含有蛋白)也可以填補很多的蛋白。
Tofu, tempeh and edamame all come from soybeans that is a whole source of protein that offers you all the amino acids that your body wishes. You could use tofu which is crafted from bean curds and is derived in a variety of textures in a wide variety of dishes. Edamame may be boiled or steamed and eaten as is or utilized in cooked meals. Even the usage of soy milk to your latte or with your breakfast cereal (oats also are a terrific supply of protein) will come up with a protein improve.

 

黑芝麻
Black beans

 
aMODRN網址強調,黑芝麻在墨西哥菜中被製成炸豆泥或添加到辣醬裡,十分美味可口,這種食材包括15克蛋白。他們營養成分也特別高,含有豐富多彩的黃酮類物質、鈣和化學纖維成份。在雜貨鋪或者營養食品店鋪裡,你可以購買到由黑芝麻做成的很多食材,包含各式各樣的素餡餅和別的製成品。
Black beans are delicious to use in mexican food as refried beans or in chili and they come full of 15 grams of protein according to amodrn. They are additionally amazing nutritious and complete of antioxidants, calcium, and fiber. You may purchase a selection of vegan patties and different prepared foods which are made from black beans on your grocer or health meals save.

 

類穀類
Cereals

 
這種傳統式穀類——事實上是類谷類——全是徹底蛋白,每一份能帶來高達9克的蛋白。在日常飲食搭配中,藜麥和薺薺菜可以用來替代白米飯、蒸粗麥粉或別的穀類。薺薺菜可做成小麥麵粉,用於制做蛋糕麵包。除開蘊含蛋白,這種穀類最好是的一點取決於他們沒有穀蛋白。
These historic grains – truely pseudo-cereals – are entire proteins and can provide as much as 9 grams of protein according to serving. You can use quinoa and amaranth to update rice, couscous, or different grains for your weight loss program. Amaranth is to be had as a flour so it may be used in baked items. Except the high protein matter, the fine thing about these grains is that they’re gluten loose.

 

豌豆
Lentils

 
豌豆是一種豆類植物,有翠綠色、橘色和灰黑色的類型。你可以將削皮豌豆或達爾加到印度菜或鮮美的湯裡一起。他們含有18克蛋白,也是黃酮類物質、鐵、葉酸片和錳的關鍵來源於。Healthline網站還提及,豌豆帶有一種化學纖維,能推動腸道菌群,這也是另一優勢。
Lentils are legumes that come in green, orange, and black sorts. You may use cut up lentils or dal in indian cooking, or in hearty soups. They come filled with 18 grams of protein and also are a terrific supply of a sort of antioxidants, iron, folate and manganese. Some other plus, healthline notes, is that lentils include a type of fiber that promotes gut health.

 


Seeds

 
大麻籽包括9.5克蛋白,這與吃一份雞脯肉所攝取的蛋白質含量一樣多。據aMODRN網址稱,這種籽都包括徹底蛋白。南瓜籽、葵花子、亞麻籽、白芝麻籽各自含9.2克、5.4克、5.1克和4.7克蛋白。這種身心健康的籽可配搭燕麥片、即食麥片和水果沙拉一起服用。
Hemp seeds incorporate nine.five grams of protein; the same quantity as eating a fowl breast. Those seeds contain a complete protein in keeping with amodrn. Pumpkin seeds incorporate nine.2 grams of protein, sunflower seeds five.four, flax five.1 and sesame seeds four.7. You may use those wholesome seeds in oatmeal, granola, and salads.

 

甜杏仁
Almonds

 
這種美味可口的乾果每一盎司就包括6克蛋白,也大大的有利於身心健康。據YogiaApproved網站報導,實際上,一勺甜杏仁醬與一整杯牛乳的蛋白質含量同樣。因而,比不上嘗試吃點帶皮甜杏仁,配搭水果沙拉或蔬菜水果,加到蛋糕麵包中或是在全穀物吐司麵包里加一點甜杏仁醬。
Those tasty tree nuts include 6 grams of protein in a one ounce serving in addition to a myriad of different health advantages. In reality, simply one tablespoon of almond butter has the protein equivalent of drinking a full glass of whole milk in keeping with yogia authorized. So snack on natural almonds, add them to salads and vegetables, use them in baked items or enjoy some wholesome almond butter on whole grain breads.

日常生活補充蛋白質,針對人體而言是十分有優勢的,不僅帶來了很多營養成分,還能夠提升人體的抵抗能力,協助人體開展作用上的修復。想補充蛋白質,又不想吃的小夥伴們記牢這幾類食材了沒有?
Supplementing protein in life is very good for the body. It not only provides a large amount of nutrition, but also improves the body’s immunity and helps the body to recover its functions. Friends who want to add protein but don’t want to eat meat, remember these kinds of foods?