Nyob rau hauv xyoo tas los no, tau muaj kev nce qib hauv kev noj zaub mov zoo, nrog ntau tus neeg xaiv ua raws li kev ua neej vegan rau ntau yam xws li kev coj ncaj ncees, ib puag ncig, thiab kev txhawj xeeb txog kev noj qab haus huv. Txawm li cas los xij, ib qho kev xav tsis zoo nyob ib puag ncig kev noj zaub mov vegan yog kev ntseeg tias nws tsis muaj protein ntau. Cov lus dab neeg no tau ua rau ntau tus neeg nug txog kev noj zaub mov kom txaus ntawm cov khoom noj uas muaj cov nroj tsuag, ua rau muaj kev txhawj xeeb txog kev ua kom tau raws li qhov yuav tsum tau muaj protein ntau txhua hnub. Txawm li cas los xij, qhov tseeb yog, kev noj zaub mov zoo vegan tuaj yeem muab tag nrho cov amino acids tseem ceeb uas xav tau rau kev noj qab haus huv zoo. Raws li ib tus kws kho mob sau npe thiab cov neeg ntseeg ruaj khov hauv cov txiaj ntsig ntawm cov khoom noj khoom haus, kuv tau hla ntau cov lus nug thiab kev txhawj xeeb txog kev noj cov protein ntau hauv cov zaub mov vegan. Hauv tsab xov xwm no, peb yuav tshawb txog cov lus dab neeg thiab qhov tseeb nyob ib puag ncig cov protein ua tiav hauv kev noj zaub mov vegan thiab muab cov ntaub ntawv pov thawj-raws li kev tawm tsam txhua qhov kev xav tsis raug. Nws yog lub sijhawm los cais qhov tseeb ntawm cov ntawv tseeb thiab tso lub teeb pom kev tseeb tom qab ntsib cov protein xav tau hauv kev noj zaub mov vegan.
Cov nroj tsuag-raws li cov protein ntau muaj ntau
Ntau yam ntawm cov nroj tsuag-raws li cov protein tau yooj yim muaj rau cov neeg tom qab noj vegan. Legumes, xws li lentils, chickpeas, thiab taum dub, yog qhov zoo tshaj plaws ntawm cov protein thiab tuaj yeem muab tso rau hauv ntau yam tais diav, suav nrog kua zaub, zaub nyoos, thiab stews. Cov txiv ntseej thiab cov noob, zoo li almonds, chia noob, thiab cov noob hemp, tsis yog tsuas yog muab cov protein, tab sis kuj muaj cov fatty acids tseem ceeb thiab lwm yam khoom noj muaj txiaj ntsig. Tsis tas li ntawd, tag nrho cov nplej zoo li quinoa, nplej xim av, thiab oats tuaj yeem yog qhov muaj txiaj ntsig ntawm cov protein thaum ua ke nrog lwm cov zaub mov cog. Tsis tas li ntawd, taum paj, tempeh, thiab seitan yog cov kev xaiv nrov rau cov neeg nrhiav kev cog qoob loo rau cov nqaij, vim tias lawv muaj cov protein ntau thiab tuaj yeem siv ntau yam zaub mov txawv. Hauv cov ntsiab lus, los ntawm kev tshawb nrhiav ntau yam ntawm cov nroj tsuag muaj protein ntau, cov tib neeg tuaj yeem ua tau raws li lawv cov kev xav tau protein ntau thaum ua raws li kev noj zaub mov vegan.
Cov zaub mov vegan tuaj yeem muab cov protein txaus
Raws li kev ntseeg nrov, cov khoom noj vegan tuaj yeem muab cov protein txaus rau tib neeg. Txawm hais tias nws yog qhov tseeb tias cov khoom lag luam tsiaj feem ntau suav hais tias yog cov khoom noj muaj protein ntau, txhais tau tias lawv muaj tag nrho cov amino acids tseem ceeb uas peb lub cev xav tau, cov nroj tsuag muaj protein ntau kuj tuaj yeem ua ke los ua cov protein ua tiav. Los ntawm kev noj ntau yam khoom noj uas cog qoob loo txhua hnub, cov tib neeg tuaj yeem yooj yim tau tag nrho cov amino acids tseem ceeb uas xav tau rau kev pom cov protein synthesis. Tsis tas li ntawd, cov nroj tsuag muaj protein ntau feem ntau tuaj nrog cov txiaj ntsig ntxiv ntawm kev muaj cov roj cholesterol tsawg thiab cov roj cholesterol, thaum muab ntau cov vitamins, minerals, thiab fiber ntau. Tsis tsuas yog tuaj yeem noj vegan noj kom txaus raws li cov kev xav tau ntawm cov protein, tab sis lawv tuaj yeem pab txhawb kev noj qab haus huv thiab kev noj qab haus huv.
Kev sib xyaw cov khoom noj tuaj yeem tsim cov protein kom tiav
Kev sib xyaw cov khoom noj sib txawv ntawm cov nroj tsuag tuaj yeem yog txoj hauv kev zoo los tsim cov protein ntau hauv cov zaub mov vegan. Txawm hais tias qee cov nroj tsuag cov proteins yuav tsis muaj ib lossis ntau qhov tseem ceeb amino acids, ua ke nrog cov khoom noj muaj protein ntau tuaj yeem pab ua kom tiav cov khoob no thiab xyuas kom muaj qhov sib npaug ntawm cov amino acid profile. Piv txwv li, kev sib txuas cov legumes nrog cov nplej lossis cov noob tuaj yeem tsim cov protein ntau, vim tias cov legumes feem ntau tsis tshua muaj methionine tab sis siab hauv lysine, thaum cov nplej thiab cov noob muaj qhov txawv txav. Los ntawm kev sib koom ua ke ntawm ntau hom zaub mov hauv cov zaub mov thiab khoom noj txom ncauj, cov tib neeg tuaj yeem yooj yim tau txais tag nrho cov amino acids tseem ceeb uas lawv lub cev xav tau rau kev ua haujlwm zoo. Lub tswv yim no tsis tsuas yog pab kom tshem tawm cov dab neeg hais tias vegans tsis tuaj yeem noj cov protein txaus, tab sis nws kuj tso cai rau kev noj zaub mov kom zoo thiab muaj txiaj ntsig zoo uas txhawb nqa tag nrho kev noj qab haus huv thiab kev noj qab haus huv.
Legumes, nplej, thiab zaub yog qhov tseem ceeb
Thaum nws los txog rau kev noj zaub mov vegan, legumes, nplej, thiab zaub ua lub luag haujlwm tseem ceeb hauv kev muab cov as-ham tseem ceeb thiab pab txhawb rau kev npaj noj zaub mov zoo. Legumes, xws li taum, lentils, thiab chickpeas, yog qhov zoo tshaj plaws ntawm cov nroj tsuag cov protein, fiber, thiab ntau cov vitamins thiab minerals. Kev sib xyaw legumes rau hauv cov zaub mov tuaj yeem tsis tsuas yog ua kom muaj protein ntau, tab sis kuj txhawb kev xav ntawm kev puv thiab txhawb kev noj qab haus huv. Cov nplej, xws li quinoa, nplej xim av, thiab cov qhob cij tag nrho, muab cov carbohydrates nyuaj, fiber ntau, thiab cov protein ntxiv. Cov khoom noj muaj txiaj ntsig zoo no tsis yog tsuas yog muab lub zog txhawb nqa xwb tab sis kuj pab txhawb rau tag nrho cov hlab plawv. Thaum kawg, zaub, nrog rau cov nplooj ntsuab, zaub cruciferous, thiab cov yeeb yuj xaiv xws li tswb kua txob thiab txiv lws suav, muaj cov vitamins, minerals, thiab antioxidants. Cov nroj tsuag-based powerhouses tsis tsuas yog txhim kho cov khoom noj muaj txiaj ntsig ntawm cov zaub mov tab sis kuj txhawb kev tiv thaiv kab mob thiab txo cov kev pheej hmoo ntawm cov kab mob ntev. Los ntawm kev ua ntej legumes, nplej, thiab zaub, cov tib neeg tuaj yeem tsim cov khoom noj vegan uas tsis yog tsuas yog txaus siab thiab noj zaub mov zoo xwb tab sis kuj txhawb kev noj qab haus huv thiab kev noj qab haus huv.
Protein deficiency yog tsis tshua muaj nyob rau hauv vegans
Protein deficiency yog ib qho kev txhawj xeeb feem ntau tshwm sim thaum tham txog kev noj zaub mov vegan. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias qhov tsis muaj protein ntau yog tsawg hauv vegans uas ua raws li kev npaj noj zaub mov zoo thiab sib txawv. Txawm hais tias nws yog qhov tseeb tias cov khoom noj muaj protein ntau yuav tsis muaj tag nrho cov amino acids tseem ceeb hauv tib qho kev faib ua tsiaj raws li cov proteins, nws muaj peev xwm tau txais tag nrho cov amino acids tsim nyog los ntawm kev sib xyaw ntawm cov khoom noj cog sib txawv. Los ntawm kev koom ua ke ntau yam legumes, nplej, txiv ntseej, thiab cov noob rau hauv lawv cov khoom noj, vegans tuaj yeem ua tau raws li lawv cov kev xav tau protein ntau. Tsis tas li ntawd, cov nroj tsuag muaj protein ntau muab cov txiaj ntsig ntawm kev txo qis hauv cov roj saturated thiab roj cholesterol, thaum tseem muab fiber ntau, vitamins, thiab minerals. Nws yog ib qho tseem ceeb heev rau vegans kom tsom mus rau kev noj ntau yam khoom noj uas muaj ntau yam nroj tsuag kom ntseeg tau tias lawv tau txais tag nrho cov as-ham tseem ceeb uas lawv lub cev xav tau.
Soy khoom yog ua tiav cov protein
Soy khoom tau txais koob meej raws li qhov muaj txiaj ntsig ntawm cov protein ua tiav hauv kev noj zaub mov vegan. Thaum lo lus "ua tiav cov protein" yog hais txog cov protein uas muaj tag nrho cov amino acids tseem ceeb uas peb lub cev xav tau, nws feem ntau cuam tshuam nrog cov khoom siv tsiaj. Txawm li cas los xij, taum pauv thiab cov khoom soy soy, xws li tofu thiab tempeh, yog qhov zam rau txoj cai no. Lawv raug suav hais tias ua tiav cov proteins vim lawv muab tag nrho cov amino acids tseem ceeb hauv cov nyiaj txaus. Qhov no ua rau cov khoom lag luam muaj txiaj ntsig zoo rau vegans tab tom nrhiav kom tau raws li lawv cov kev xav tau protein ntau yam tsis muaj kev vam khom rau tsiaj txhu. Kev sib xyaw cov kua txiv hmab txiv ntoo rau hauv kev noj zaub mov muaj txiaj ntsig thiab sib txawv tuaj yeem ua kom ntseeg tau tias vegans tau txais cov amino acids tsim nyog thiab txaus siab rau cov txiaj ntsig ntawm cov protein ua tiav.
Khoom noj khoom haus poov xab yog tag nrho cov protein
Khoom noj khoom haus poov xab, feem ntau siv raws li ib tug condiment los yog tsw enhancer nyob rau hauv vegan thiab neeg tsis noj nqaij noj, yog ib tug ntau overlooked qhov chaw ntawm tag nrho cov protein. Thaum nws qhov kev thov thawj zaug tuaj yeem dag hauv nws cov cheesy tsw thiab ntau yam hauv cov zaub mov, cov poov xab noj zaub mov ntim cov khoom noj khoom haus uas mus dhau qhov saj. Nrog rau tag nrho cuaj qhov tseem ceeb amino acids tam sim no hauv cov nyiaj txaus, cov poov xab noj zaub mov muab cov protein ua tiav. Qhov no ua rau nws muaj txiaj ntsig ntxiv rau kev noj zaub mov vegan, kom ntseeg tau tias tib neeg tuaj yeem ua tau raws li lawv cov kev xav tau protein ntau yam tsis muaj kev vam khom rau tsiaj raws li qhov chaw. Txawm hais tias nws tau nchuav rau hauv paj kws los yog muab tso rau hauv cov kua qaub creamy, cov poov xab noj tsis tsuas yog ntxiv cov tsw qab ntxiag tab sis kuj tseem txhawb nqa tag nrho cov protein sib npaug hauv cov zaub mov noj.
Quinoa thiab amaranth yog tag nrho cov proteins
Thaum nws los txog rau kev sib xyaw ua tiav cov proteins rau hauv cov zaub mov vegan, quinoa thiab amaranth yog ob qho kev xaiv tshwj xeeb. Ob qho tib si quinoa thiab amaranth yog cov pseudocereals uas tsis yog gluten-dawb xwb tab sis kuj tau ntim nrog cov khoom zoo ntawm cov amino acids tseem ceeb. Tsis zoo li ntau lwm cov nroj tsuag muaj protein ntau, quinoa thiab amaranth muab tag nrho cuaj qhov tseem ceeb amino acids nyob rau hauv txoj cai proportions, ua kom tiav cov proteins. Cov nplej ntau yam no tuaj yeem siv rau hauv ntau yam tais diav, los ntawm cov zaub nyoos thiab cov tais diav rau cov chav kawm tseem ceeb, tso cai rau cov tib neeg tom qab noj zaub mov kom yooj yim ua tau raws li lawv cov kev xav tau protein ntau. Tsis tas li ntawd, quinoa thiab amaranth yog nplua nuj nyob rau hauv fiber ntau thiab lwm yam tseem ceeb cov as-ham, ua rau lawv xaiv zoo rau tag nrho cov kev noj qab haus huv thiab kev noj qab haus huv nyob rau hauv ib tug nroj tsuag raws li txoj kev ua neej.
Ua raws li cov kev xav tau ntawm cov protein yog ua tiav
Kev noj zaub mov vegan tuaj yeem yooj yim ua tau raws li cov kev xav tau ntawm cov protein yam tsis muaj kev cia siab rau cov khoom tsiaj. Muaj ntau ntau yam ntawm cov nroj tsuag muaj protein ntau uas tuaj yeem muab tag nrho cov amino acids tseem ceeb uas xav tau rau kev noj zaub mov zoo. Legumes xws li taum, lentils, thiab chickpeas yog qhov zoo tshaj plaws ntawm cov protein, muaj fiber ntau thiab lwm yam tseem ceeb. Cov txiv ntseej thiab cov noob, xws li almonds, chia noob, thiab cov noob hemp, kuj muaj cov protein ntau thiab cov rog noj qab haus huv. Kev koom ua ke taum paj, tempeh, thiab seitan rau hauv cov pluas noj tuaj yeem ntxiv cov protein ntau thiab. Los ntawm suav nrog ntau yam ntawm cov nroj tsuag no cov khoom noj muaj protein ntau hauv cov khoom noj vegan zoo, kev sib ntsib cov protein xav tau yog ua tiav thaum txhawb kev noj qab haus huv thiab kev coj ncaj ncees.
Qhia koj tus kheej ntawm cov nroj tsuag raws li cov proteins
Txhawm rau kom nkag siab thiab ua kom zoo dua koj cov khoom noj muaj protein ntau, nws yog ib qho tseem ceeb uas yuav tsum tau qhia koj tus kheej ntawm ntau qhov chaw thiab lawv cov khoom noj khoom haus. Pib los ntawm kev paub koj tus kheej nrog cov amino acid muaj pes tsawg leeg ntawm ntau yam nroj tsuag cov proteins. Txawm hais tias cov khoom noj cog qoob loo ib leeg yuav tsis muab tag nrho cov amino acids tseem ceeb hauv tib cov nyiaj tib yam li cov khoom siv tsiaj, kev siv ntau yam ntawm cov nroj tsuag muaj protein ntau hauv ib hnub tuaj yeem ua tau raws li koj lub cev xav tau. Tsis tas li ntawd, nws yog ib qho tseem ceeb kom xav txog bioavailability ntawm cov protein los ntawm cov nroj tsuag sib txawv. Qee cov nroj tsuag cov proteins yuav tsawg dua los yog muaj qhov nqus tsawg dua li cov tsiaj proteins, tab sis qhov no tuaj yeem tau txais txiaj ntsig los ntawm kev siv ntau dua los yog sib txuas cov khoom noj muaj protein ntau. Los ntawm kev siv sij hawm los qhia koj tus kheej ntawm cov nroj tsuag raws li cov proteins, koj tuaj yeem xyuas kom meej tias koj ua tau raws li koj cov kev xav tau kev noj haus thaum txaus siab rau cov txiaj ntsig ntawm kev noj zaub mov vegan.
