7 Cov txiaj ntsig zoo ntawm cov poov xab ua rau nws yog Vegan Superfood

Cov Npe Zoo Tshaj Plaws Rau Menyuam Yaus

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Koj paub li cas ib sprinkling ntawm cheese yuav ua tau yuav luag txhua savory tais zoo? Zoo, nqis ib sab, Parm, muaj huab tais tshiab tsw hauv nroog. Ntsib cov poov xab noj zaub mov (nicknamed nooch), flaky, deactivated poov xab uas zoo kawg nkaus rau koj. Tab sis peb nyiam xav txog nws raws li cov hmoov av tej yam yees siv daj uas imparts cheesy, nutty tsw rau txhua yam uas koj nchuav rau. Ntim puv ntawm protein ntau thiab vitamin B12, cov poov xab noj zaub mov tseem tsis muaj mis nyuj, vegan-friendly thiab feem ntau gluten-dawb. Nov yog yam koj yuav tsum paub txog qhov no vegan superfood-ntxiv rau yuav ua li cas ua noj nrog nws.

Hais txog : 35 High-Protein Vegan Recipes Uas Txaus Siab thiab Tag Nrho Cov Ntoo-raws li

Dab tsi yog Qee Qhov Ntau Ntxiv ntawm Vegan Protein?

1. Nplej

Ib feem ntawm tsev neeg legume, lentils muaj qhov zoo siab 18 grams protein ib khob. Thaum lawv feem ntau siv hauv cov kua zaub thiab stews, lawv kuj zoo heev hauv cov zaub xam lav sov.

2. Nqaij qaib

Peb hlub lawv hauv av rau hauv hummus, hlub lawv lub peev xwm los noj ntau npaum li cas tsw thiab hwm lawv 14 grams protein ib khob. Tsuav peb tuaj yeem noj ib pawg ntawm cov menyuam yaus no, peb yuav tsis muaj kev txhawj xeeb txog kev ua kom tau raws li peb cov kev xav tau protein ntau txhua hnub.

3. Quinoa

Lub moos nyob rau hauv yim grams ntawm cov protein ib lub khob siav, cov nplej muaj zog no yuav yog cov khoom noj uas tsis yog nqaij muaj protein ntau. Noj nws rau pluas tshais es tsis txhob oatmeal, ua rau hauv veggie burgers los yog ci rau hauv cov ncuav qab zib noj qab haus huv.

4. Lub raum taum

Ntxiv nrog rau kev txo qis cov roj cholesterol thiab ua kom cov ntshav qab zib nyob ruaj khov, cov taum hauv lub raum yog qhov zoo tshaj plaws ntawm cov protein nrog 13 grams ib khob. Lawv muaj siab txaus rau cov kua zaub tab sis tsis dhau overpowering hauv cov tais diav.

5. Taum dub

Zoo, saib qhov ntawd, lwm tus tswv cuab ntawm tsev neeg taum tuaj loj hauv chav haujlwm protein. Qhov ntau yam tsaus nti muaj 16 grams ib khob, nrog rau 15 grams fiber ntau (uas yog ntau tshaj 50 feem pua ​​​​ntawm cov nyiaj pom zoo niaj hnub). Nyob rau hauv tas li ntawd, lawv feem ntau ua hauj lwm nrog avocados, uas peb yeej tsis mus yws txog.

6. Teev

Ua los ntawm kev sib txuas fermented soy taum, tempeh feem ntau yog muag hauv daim ntawv ncuav mog qab zib thiab muaj qhov nruab nrab tsis zoo (yog tias tsis zoo) tsw. Qhov ntawd txhais tau tias nws tuaj yeem noj ntau yam saj nyob ntawm seb koj lub caij nws li cas. Nws kuj muaj qhov zoo siab 16 grams ntawm cov protein ib zaug peb-ounce.

7. Thib

Tahini yog ib qho khoom noj khoom haus thiab cov khoom noj ci ua los ntawm cov noob hnav thiab cov noob hnav hauv av. Nrog rau qhov sib xws uas yog qhov kov nyias dua li txiv laum huab xeeb, nws yog qhov hloov pauv txaus rau cov neeg muaj kev fab tshuaj. Nws tseem tau txais txiaj ntsig zoo ntawm cov protein nrog yim grams hauv txhua ob tablespoons.

Dab tsi yog Nutrition Poov?

Muaj ob hom khoom noj khoom haus poov xab uas yuav tsum nyob rau ntawm koj lub radar. Thawj hom yog fortified noj zaub mov poov xab, uas muaj hluavtaws vitamins thiab minerals ntxiv thaum lub sij hawm tsim nyob rau hauv thiaj li yuav txhawb kev noj haus cov ntsiab lus. Qhov thib ob yog cov khoom noj khoom haus tsis muaj zog uas tsis muaj cov vitamins lossis minerals ntxiv, tsuas yog cov as-ham uas tsim tawm raws li cov poov xab loj hlob. Qhov qub yog ntau dua tuaj yeem yuav.

Cov Ntaub Ntawv Khoom Noj yog dab tsi?

Ib ob tablespoon ntawm zaub mov poov xab:

• Calorie ntau ntau: 40
• yog '0 g
• Cov protein: 10 grams
• Sodium: 50 milligrams
• Carbohydrates: 6 grams
• Fiber: 4 grams
• Yog ': 0 g

Dab tsi yog Kev Noj Qab Haus Huv Cov txiaj ntsig ntawm Nutrition Poov?

1. Nws yog Protein tiav

Ntau qhov chaw ntawm cov nroj tsuag protein yog suav tias yog cov protein tsis tiav. Qhov ntawd txhais li cas? Lawv tsis muaj cuaj qhov tseem ceeb amino acids uas tsiaj proteins ua. Khoom noj khoom haus poov xab, ntawm qhov tod tes, yog ib qho ntawm ob peb txoj kev xaiv vegan uas tsim nyog ua tiav cov protein.

movie tawm tshiab xyoo tshiab

2. Nws yog qhov zoo ntawm Fiber

Nrog plaub grams ntawm ib qho kev pabcuam, cov poov xab noj zaub mov yog cov khoom muaj fiber ntau, uas, ntxiv rau kev pab koj zoo siab, kuj txhawb kev zom zaub mov - uas peb paub tias yog qhov tseem ceeb.

3. Nws yog ib qho khoom noj tsis zoo ntawm cov vitamin B12

B12 tseem ceeb heev rau kev tswj hwm lub paj hlwb noj qab haus huv thiab tsim cov qe ntshav liab txaus. Qhov teeb meem rau qee cov neeg uas tsis txhob noj cov khoom tsiaj yog qhov zoo tshaj plaws ntawm cov vitamin no yog cov khoom xws li qe, nqaij, ntses thiab mis nyuj. Nkag mus rau cov khoom noj khoom haus poov xab, uas tuaj yeem pab cov neeg cog qoob loo tau txais lawv qhov ncaj ncees. Qhov no 2000 kev kawm suav nrog 49 vegans thiab pom tias noj ib tablespoon ntawm cov khoom noj muaj zog poov xab txhua hnub rov qab los ntawm cov vitamin B12 hauv cov neeg uas tsis txaus.

4. Nws tuaj yeem khaws cov ntshav qab zib kom zoo

Raws li cov zaub mov uas tsis muaj glycemic, cov poov xab noj zaub mov tuaj yeem pab koj tswj koj cov ntshav qab zib kom tsawg, ua rau txo qis kev ntshaw thiab txhawb nqa qib zog thiab pw tsaug zog ntau dua.

5. Nws yuav pab tau koj lub cev tiv thaiv kab mob

Nutrition poov xab muaj cov antioxidants glutathione thiab selenomethionine. Peb yuav tsis sim hais cov ntawd, tab sis peb paub tias lawv zoo rau peb. Kev kawm Finnish pom tau hais tias noj cov zaub mov uas muaj antioxidant-nplua nuj poov xab, txiv hmab txiv ntoo, zaub thiab tag nrho cov nplej- tuaj yeem pab txhawb cov qib antioxidant thiab tiv thaiv cov kab mob ntev xws li kab mob plawv, qee yam mob qog noj ntshav thiab macular degeneration.

6. Nws tuaj yeem txhawb kev noj qab haus huv ntawm cov plaub hau, tawv nqaij thiab rau tes

Vim tias nws muaj ntau cov vitamins B, cov poov xab noj zaub mov tseem tuaj yeem pab ua kom koj cov tawv nqaij glowing. Nws muaj cov vitamins xws li biotin, uas yog dav paub los txhawb cov plaub hau noj qab haus huv, tawv nqaij thiab cov ntsia hlau, nrog rau niacin, uas tau paub los tiv thaiv pob txuv.

7. Nws tuaj yeem txhawb kev xeeb tub

Lawv tsis hu nws yog superfood rau tsis muaj dab tsi. Ntawm cov vitamins B kuj pom muaj nyob rau hauv cov poov xab noj zaub mov yog thiamine, riboflavin, vitamin B6 thiab folate, uas yog txhua yam tseem ceeb hauv kev tswj cov cell metabolism, tswj kev xav thiab paj hlwb. Folate-raws li Dr. Ax lub vev xaib kev noj qab haus huv ntuj tsim los ntawm Dr. Josh Axe, DC, DNM, CNS—yog qhov tseem ceeb tshwj xeeb rau kev txo qis kev pheej hmoo ntawm kev yug me nyuam thiab txhawb kev loj hlob thiab kev loj hlob ntawm fetus.

18 NYIAJ NYIAJ LUS CEEB TOOM HAUV TSEV KAWM NTAWV

1. Vegan Alfredo Pasta

Yog li creamy thiab qab, tab sis tsis muaj mis nyuj.

Tau daim ntawv qhia

2. Nacho Cheese Kale Chips

Cov no yog Nacho yam khoom noj txom ncauj. (Thov txim.)

Tau daim ntawv qhia

3. Qhov zoo tshaj plaws Butter-Free Popcorn (Nooch Popcorn)

Tej zaum koj yuav tsis rov qab mus rau qhov qub popped kernels dua.

Tau daim ntawv qhia

4. Vegan Shepherd's Pie

Ib qho khoom kim heev zaub stew ua ntau qab nrog ntxiv ntawm cov khoom noj khoom haus poov xab.

Tau daim ntawv qhia

5. Vegan Peanut Butter Cups

Nooch yog zoo meej rau muab koj cov tais diav qab zib rau savory ncaws thiab.

Tau daim ntawv qhia

6. Cauliflower Risotto

Tag nrho cov nplua nuj, rho tawm tej cream, mis nyuj los yog cheese.

Tau daim ntawv qhia

curd thiab besan rau lub ntsej muag

7. Spicy Buffalo Cauliflower Popcorn

Cauliflower. Tahini. Khoom noj khoom haus poov xab. Muag.

Tau daim ntawv qhia

8. Qhov zoo tshaj plaws Shredded Kale Salad

Cov lus zais rau cov zaub mov qab no yog txheej cov nplooj nyob rau hauv ib lub tsho hnav khaub ncaws thiab topping lawv nrog roasted pecans thiab khoom noj khoom haus poov xab.

Tau daim ntawv qhia

9. Vegan Fabkis Toast

Qhov kev nyiam brunch no tau txais nws cov qe saj zoo ntawm, koj twv nws, nooch.

Tau daim ntawv qhia

10. Vegan Green Chili Mac thiab Cheese

Ntseeg nws los tsis, lub lauj kaub ntawm deliciousness yog npaj nyob rau hauv 30 feeb.

Tau daim ntawv qhia

11. Creamy Ranch Roasted Chickpeas

Cov no yuav hloov koj khoom noj txom ncauj.

Tau daim ntawv qhia

12. Silverbeet Ricotta thiab Pumpkin Quiche

Yuav luag zoo nkauj heev noj.

Tau daim ntawv qhia

13. Vegan Scalloped Potatoes

Cov zaub mov zoo meej coj mus rau Thanksgiving lossis Christmas noj hmo.

Tau daim ntawv qhia

14. Butternut Squash Mac thiab Cheese

Raws li yummy raws li koj nyiam thaum yau, tsuas yog noj qab nyob zoo.

Tau daim ntawv qhia

15. Simple Tofu Scramble

Vim tias pluas tshais yog pluas mov tseem ceeb tshaj plaws ntawm lub hnub, pib nws txoj kev noj qab haus huv nrog cov tofu scramble uas suav nrog cov poov xab noj rau ib qho ntxiv cheesy saj thiab qee qhov savoriness.

Tau daim ntawv qhia

16. Gluten Free Chicken Nuggets with Plantain Chips

Ib qho ceev, 30-feeb, khoom noj txom ncauj zoo heev rau cov menyuam yaus.

Tau daim ntawv qhia

17. Vegan Cheese

Rau cov hnub Sunday Night Football kev sib sau ua ke.

Tau daim ntawv qhia

18. Gluten-free Sausage Balls

Cov yummy sausage npas-uas kuj muaj thyme, ghee thiab Dijon mustard-yuav ua rau lub qhov ncauj-watering hors d'oeuvre.

Tau daim ntawv qhia

Hais txog : Seitan yog dab tsi? Nov yog yam koj yuav tsum paub txog Cov Nroj Tsuag Raws li Protein

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