Abinci na Vegan Mai Yawan Protein
Kowane abinci a nan yana ba da akalla gram 25 na protein a kowace sashi, wanda aka lissafta daga teburin abinci na yau da kullun maimakon kimantawa. Protein ita ce tambaya da aka fi yi kuma mafi sauki a cikin cin abinci na tushen shuka: waken soya, seitan, lentils da wake suna yin aikin, kuma lambobin da ke kasa sun nuna ta yaya.
Key facts
- Girke-girke
- 10 tare da cikakken kiyasin sinadarai
- Matsakaicin furotin
- 30 g kowace rabo
- Girke-girke mafi sauri
- 15 mintuna
- Rabo mafi arha
- $0.70
10 daga cikin 10 girke-girke
Seitan da broccoli soya
Mai nauyi: 38 g na protein a kowace sashi daga seitan da edamame.
- Protein
- 38 g
- Kcal
- 560
- Lokaci
- 20m
- Farashi
- $2.10
Sinadarai da hanyar
- 300 g seitan, yankakke
- 200 g edamame daskararre
- 1 kan broccoli
- 3 cokali na soya sauce
- 1 cokali na vinegar na shinkafa
- 2 teaspoon na man sesame
- Tafarnuwa, ginger, chilli
- Shinkafa don hadawa
- Sear the seitan hard in a very hot pan until it colours — it needs browning to taste of anything.
- Add broccoli and a splash of water, cover 3 minutes to steam.
- Add edamame, aromatics and sauce, toss 2 minutes, serve over rice.
Tempeh peanut bowl
Tempeh tare da sauce na gyada da shinkafa mai ruwan kasa — 32 g protein da abincin dare mai kyau.
- Protein
- 32 g
- Kcal
- 640
- Lokaci
- 25m
- Farashi
- $2.30
Sinadarai da hanyar
- 250 g tempeh
- 2 cokali na soya sauce
- 180 g shinkafa mai ruwan kasa
- Karas, kabeji, cucumber
- 3 cokali na man gyada
- Lime, chilli, tafarnuwa, ginger
- Tururi tempeh na minti 10 don cire daci, sannan soya a cikin soya sauce har sai ya yi duhu.
- Daka sauce na gyada da lime, chilli, tafarnuwa da ruwa.
- Gina a kan shinkafa tare da kayan lambu da aka yanka don laushi.
Lentil da walnut ragù
27 g protein a kowace sashi tare da taliya na alkama, kuma yana da kasa da dala daya.
- Protein
- 27 g
- Kcal
- 610
- Lokaci
- 45m
- Farashi
- $1.05
Sinadarai da hanyar
- 300 g puy lentils
- 100 g walnuts
- Soffritto: albasa, karas, seleri
- 2 gwangwani na tumatur
- Tumatir purée
- 400 g taliya na alkama
- Yisti na abinci
- Gina soffritto a hankali, kara purée kuma dafa shi na minti 2.
- Kara lentils, tumatur, walnuts da aka yanka da ruwa; dafa na minti 30.
- Yi hidima a kan taliya na alkama tare da yisti na abinci.
Tofu katsu da aka gasa
Tofu mai rufin panko tare da sauce na curry. 30 g protein ba tare da soya mai zurfi ba.
- Protein
- 30 g
- Kcal
- 620
- Lokaci
- 40m
- Farashi
- $2.00
Sinadarai da hanyar
- 400 g tofu mai tauri sosai
- 80 g panko
- 3 cokali na gari + ruwa slurry
- Sauce na curry: albasa, karas, curry foda, stock, soya sauce
- Shinkafa don hadawa
- Matsa tofu na minti 20, yanka shi a cikin faranti, rufe shi da slurry sannan panko.
- Gasa a 220 °C na minti 25, juya sau daya, har sai ya yi tauri da zinari.
- Daka sauce na curry da aka dafa a hankali ya zama mai laushi kuma zuba a kan katsu da shinkafa.
Chickpea da alayyafo curry
26 g protein, mai yawan iron, kuma yana da kasa da kofi daya.
- Protein
- 26 g
- Kcal
- 520
- Lokaci
- 30m
- Farashi
- $0.95
Sinadarai da hanyar
- 3 gwangwani na chickpeas
- 300 g alayyafo
- 1 gwangwani na madarar kwakwa
- 2 albasa, tafarnuwa, ginger
- 2 cokali na curry foda, 1 teaspoon na turmeric
- Lemon
- Shinkafa ko gurasa
- Soya albasa, tafarnuwa, ginger da kayan kamshi har sai sun yi kamshi.
- Kara chickpeas da madarar kwakwa, dafa na minti 15 don yin kauri.
- Wilt alayyafo a ciki, gama da lemon don shawo kan iron da haske.
Quinoa da edamame bowl
Protein guda biyu cikakke a cikin kwano daya, 28 g a kowace sashi, babu dafa abinci fiye da quinoa.
- Protein
- 28 g
- Kcal
- 590
- Lokaci
- 25m
- Farashi
- $2.20
Sinadarai da hanyar
- 160 g quinoa
- 250 g edamame daskararre
- 200 g tofu mai kyafaffen
- Avocado
- Tahini-lemon dressing
- Kwayoyin kabewa
- Dafa quinoa kuma sanyaya kadan.
- Tafasa edamame na minti 4; yanka tofu mai kyafaffen a cikin cubes.
- Tara tare da avocado, dressing da kwayoyin kabewa.
Cuban-style black bean soup
25 g protein a kowace kwano daga wake kadai, kuma yana inganta na kwana uku.
- Protein
- 25 g
- Kcal
- 430
- Lokaci
- 40m
- Farashi
- $0.70
Sinadarai da hanyar
- 3 gwangwani na wake baƙi
- 2 albasa, 1 koren barkono
- 6 tafarnuwa cloves
- 2 teaspoon na cumin, 1 teaspoon na oregano
- 1 bay leaf
- Vinegar da lime don gamawa
- Shinkafa don hadawa
- Sofrito albasa, barkono da tafarnuwa na minti 12.
- Kara wake da ruwansu, kayan kamshi da bay; dafa na minti 25.
- Daka kashi uku na tukunyar kuma juya baya don jiki. Gama da vinegar da lime.
Red lentil pasta bake
Taliya na legumes yana ninka protein na taliya na alkama. 34 g a kowace sashi.
- Protein
- 34 g
- Kcal
- 580
- Lokaci
- 45m
- Farashi
- $1.90
Sinadarai da hanyar
- 400 g taliya na lentil ja
- 2 gwangwani na tumatur da aka yanka
- 1 gwangwani na wake fari
- Albasa, tafarnuwa, basil
- Cashew ko soya béchamel
- Yisti na abinci
- Dafa taliya kasa da minti 3 — yana gamawa a cikin tanda.
- Hada shi da sauce na tumatur da wake, sanya béchamel a kai da yisti.
- Gasa na minti 25 a 200 °C har sai ya yi laushi a gefuna.
Tofu scramble burrito
Karin kumallo, abincin rana ko 11 na dare — 29 g protein a cikin abin da kuke ci da hannu daya.
- Protein
- 29 g
- Kcal
- 610
- Lokaci
- 15m
- Farashi
- $1.70
Sinadarai da hanyar
- 300 g tofu mai tauri
- 1 gwangwani na wake baƙi
- 2 manyan tortillas
- Kala namak, turmeric, cumin
- Salsa, avocado, hot sauce
- Scramble tofu tare da kayan kamshi.
- Dumama wake kuma daka shi kadan.
- Cika, ninka kuma gasa burrito a cikin kaskon bushe na minti 2 a kowane gefe.
Peanut tofu noodles
Minti goma sha biyar, 31 g protein, kuma yana aiki sanyi daga akwatin abincin rana.
- Protein
- 31 g
- Kcal
- 680
- Lokaci
- 15m
- Farashi
- $1.80
Sinadarai da hanyar
- 250 g taliya na alkama
- 300 g tofu mai kyafaffen ko gasa
- 3 cokali na man gyada
- 2 cokali na soya sauce
- 1 cokali na vinegar na shinkafa
- Chilli, tafarnuwa, lime
- Koren albasa, cucumber, gyada
- Dafa kuma wanke taliya da ruwan sanyi don kada su dunkule.
- Daka sauce na gyada da ruwan zafi har sai ya zama mai zubowa.
- Juya komai tare da tofu da aka yanka a cikin cubes kuma sanya gyada da koren albasa a kai.
Abin da ya kamata a yi daidai
Waken soya shine cikakke
Tofu, tempeh, edamame da madarar soya suna dauke da dukkan amino acid guda tara masu muhimmanci a cikin adadi masu amfani, tare da maki DIAAS daidai da protein na dabba. Idan protein shine damuwa, waken soya yana magance mafi yawansa a cikin sinadari guda daya.
Ba kwa bukatar hadawa a kowane abinci
Dokar 'protein mai hadewa' daga shekarun 1970 an janye ta. Hanta tana kula da tafkin amino acid a cikin rana, don haka cin wake a abincin rana da hatsi a abincin dare yana aiki daidai da hada su a cikin kwano daya.
Leucine yana da muhimmanci ga tsoka
Don horon motsa jiki, abin da ke jawo hadewar protein na tsoka shine kusan 2.5–3 g na leucine a kowace abinci. Waken soya, lentils, gyada da seitan sune mafi yawan tushen shuka; abinci na protein na shuka na 30 g yawanci yana wuce matakin.
Kula da jimlar kalori, ba protein kadai ba
Protein na shuka suna zuwa da fiber, wanda ke cika. 'Yan wasa da ba su ci abinci sosai a kan cin abinci na tushen shuka yawanci suna da matsalar kalori, ba matsalar protein ba — kara mai, goro, busassun 'ya'yan itace da hatsi masu inganci tare da abinci na gaba daya.
Tambayoyin da mutane ke yi
Nawa protein masu cin vegan ke bukata?
Daidai da kowa: kimanin 0.8–1.0 g a kowace kg na nauyin jiki don lafiya ta gaba daya, yana tashi zuwa 1.4–2.0 g/kg ga mutanen da ke horon motsa jiki. Wasu jagorori suna ba da shawarar kara kusan 10% a kan cin abinci na shuka don la'akari da rashin narkewa kadan, wanda ga mutum mai nauyin 70 kg yana kusan 6 g — karin sashi daya na wake.
Menene abincin vegan mafi yawan protein?
Seitan, a 21–25 g a kowace 100 g, shine mafi yawan tushen abinci na gaba daya, sai tempeh (19 g), tofu mai tauri (12–17 g), lentils da wake (7–9 g da aka dafa, 25 g bushe) da madarar soya (3.3 g a kowace 100 ml). Foda na protein na wake da waken soya sun kai 80 g a kowace 100 g.
Shin za a iya gina tsoka a kan cin abinci na vegan?
E. Gwaje-gwaje masu sarrafawa da suka kwatanta karin protein na waken soya da whey tare da horon motsa jiki sun sami babu wani bambanci mai muhimmanci a cikin karfi ko samun tsoka mai laushi idan jimlar protein da kalori sun daidaita. Rarraba a cikin abinci da jimlar ci sun fi muhimmanci fiye da tushen.
Shin protein na shuka yana da inganci mafi muni fiye da protein na dabba?
Abinci na shuka guda daya suna da maki narkewa kadan kuma wasu, kamar hatsi, suna da karancin lysine, amma abinci mai bambancin yana gyara wannan ba tare da wahala ba. Waken soya yana kusa da kiwo a kan DIAAS; hada legumes da hatsi a cikin rana yana cike kowane gibi.
Sauran cibiyoyin abinci
Reviewed 2026-08-23 by the Veg.ac editorial team · Data: USDA FoodData Central; McCance & Widdowson's The Composition of Foods · Free to reuse under CC BY 4.0 with a link back.