Ohun elo · Ounjẹ
Ẹrọ iṣiro amuaradagba vegan
Tẹ iwuwo ati awọn ibi-afẹde rẹ sii lati gba ibi-afẹde amuaradagba ojoojumọ ti o wulo, lẹhinna wo awọn ounjẹ ọgbin ti o de ọdọ rẹ ni iyara julọ.
Ibi-afẹde ojoojumọ rẹ
70 g
≈ 1 g/kg · fun kg iwuwo ara
Awọn orisun ọgbin ti o ni amuaradagba ti o pọ
| Ounjẹ | Akoonu amuaradagba | Iwoye |
|---|---|---|
| Seitan (gluten alikama) | 25 g / 100 g ti a sise | ★★★★★ |
| Tempeh | 20 g / 100 g | ★★★★★ |
| Extra-firm tofu | 17 g / 100 g | ★★★★ |
| Lentils (ti a sise) | 9 g / 100 g | ★★★★ |
| Chickpeas (ti a sise) | 9 g / 100 g | ★★★★ |
| Edamame (ti a yọ) | 11 g / 100 g | ★★★★ |
| Ewa dudu (ti a sise) | 9 g / 100 g | ★★★★ |
| Peanut butter | 25 g / 100 g | ★★★ |
| Awọn irugbin hemp | 31 g / 100 g | ★★★★★ |
| Quinoa (ti a sise) | 4 g / 100 g | ★★★ |
| Wara soy (ti ko dun) | 3.3 g / 100 ml | ★★★ |
| Iwukara ounjẹ | 45 g / 100 g | ★★★★★ |
Awọn ibeere loorekoore
Ṣe awọn vegans nilo amuaradagba diẹ sii ju awọn omnivore lọ?
Diẹ diẹ. Awọn amuaradagba ọgbin jẹ 5-15% kere si imudani ni apapọ, nitorina ifọkanbalẹ agbaye ni lati ni ifọkansi ~10–20% ju boṣewa 0.8 g/kg RDA — nipa 1.0 g/kg fun awọn agbalagba, 1.4–1.8 g/kg fun ikẹkọ agbara.
Ṣe Mo nilo lati darapo awọn amuaradagba ni gbogbo ounjẹ?
Rárá. Ilana 'amuaradagba ibaramu' atijọ ti yọ kuro ni ọdun 1988. Jẹun ọpọlọpọ awọn ẹfọ, awọn irugbin, eso ati awọn irugbin jakejado ọjọ ati ẹdọ rẹ yoo ṣajọ gbogbo awọn amino acids pataki fun ọ.
Ṣe soy ailewu bi?
Bẹẹni. Gbogbo akàn nla ati ẹgbẹ ọkan fọwọsi soy fun awọn agbalagba ati awọn ọmọde. 25 g amuaradagba soy/ọjọ paapaa ni FDA ṣe iṣeduro fun awọn anfani inu ẹjẹ.