Protein bụ ihe kacha mkpa eji arụ ụlọ. Ọ bụ ihe na-edozi ahụ nke nwere ikike iwulite na ịrụzi ihe niile site na ọkpụkpụ ruo na mọzụlụ ruo akpụkpọ ahụ. Ọ na-abakwa uru maka ndị na-ekiri ibu, ebe ọ na-enye mmetụta nke afọ ojuju nke na-egbochi iribiga ihe ókè. Ebe protein kacha ewu ewu maka ndị anaghị eri anụ bụ tofu, yogọt, na agwa. Taa, anyị na-enye gị ụzọ 5 ọzọ na tofu. nwa lentil Ụdị dị iche iche a na-ewu ewu karịa lentil akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ aja aja. Chọpụta ụdị ọka ọhụrụ nwere ihe ruru gram iri na abụọ nke protein sitere na osisi kwa nkeji nkeji iri na ise. Lenti ojii nwekwara ígwè na eriri nri. Nnyocha na-egosikwa na ịba ụba nke fiber nwere ike ichebe ọbara mgbali elu na ọrịa shuga. Uru ọzọ: ọ na-adị nro mgbe minit 12 gasịrị na mmiri esi mmiri. Ebe ọ bụ na lentil ojii na-ejide ọdịdị ya ọbụna mgbe a na-esi ya ma bụrụ ndị magburu onwe ya na-esi ísì ụtọ, ha na-agbakwunye salad na ofe dị mma. Gwakọta lentil esiri esi na akwụkwọ nri ndị a gbuturu, herbs na mgbakwasa lemon. Einkorn ọka wheat A makwaara ya dị ka Zanduri, a na-ewere ya dị ka ụdị ọka wit oge ochie. Ndị mmadụ na-eri ya ogologo oge tupu sayensị emepụta ọka wit nke oge a. A kwenyere na ọka ọka wit oge ochie na-edozi ahụ ma dị mfe ịgbari karịa ọka wit. Iko nkeji nkeji ọ bụla nwere gram 9 nke protein. Ọ nwekwara ọtụtụ vitamin na mineral, gụnyere vitamin B, zinc, iron, na magnesium. Ọtụtụ gourmets hụrụ Zanduri n'anya maka ụtọ nutty ya. Esi nri ọka wit a ka ị ga-esi esi osikapa, wee jiri ya na risottos, salads, na ọbụna burritos. Ntụ ọka ọka wit nwere ike melite nchịkọta pancakes ma ọ bụ batch nke muffins. Hallomi Steak cheese ga-amasị gị? Chọpụta halloumi. Nke a na-eri anụ, cheese siri ike, nke a na-emekarị site na ngwakọta nke ehi, ewu na mmiri ara ehi, nwere uto miri emi, dị ụtọ, yana ihe dị ka gram 7 nke protein dị elu kwa gram 30 nke ngwaahịa. N'adịghị ka cheese ndị ọzọ, halloumi nwere ike sie ya ma ọ bụ eghe ya na-enweghị agbaze. N'èzí, ọ na-aghọ crispy, na n'ime - velvety. ghee nnukwu iberibe halloumi n'ime skillet mmanu maka ihe dịka nkeji 2 n'akụkụ ọ bụla wee jiri ihendori chimichurri jee ozi. Tinye cubes esiri esi na salads na tacos, ma ọ bụ jeere ha ozi na bun nwere eyịm caramelized na herbs. chickpeas e ghere eghe Mgbe ịchọrọ ọtụtụ nri nri, mana ị chọghịzi ibe, gbalịa chickpeas e ghere eghe. Nri a ga-enye ihe dị ka gram 6 nke protein sitere na osisi, eriri, na ọgwụgwọ crunchy. Ị nwere ike esi nri ya n'onwe gị ma ọ bụ zụta ngwugwu iji kpoo ọkụ na oven. Enwere ike ime ya ma nnu na ụtọ. E wezụga ịbụ ezigbo nri n'onwe ya, chickpeas a ṅara n'ọkụ na-eme ka ọ dị mma maka ofe ma ọ bụ ihe na-eme ka ọ bụrụ ihe oriri na-amasị gị. sunflower mado Mpempe mkpụrụ osisi sunflower a dị nro na-enye protein gram 7 kwa ngaji abụọ nke ngwaahịa. Ihe oriri ọzọ na-edozi ahụ bụ magnesium, ịnweta uru bara uru nke ndị nchọpụta Harvard na-ekwu nwere ike inyere aka ịlụso ọrịa obi ọgụ. Jiri otu ụzọ ahụ ị ga-esi na-esi bred ahụekere. Gbasaa mpekere apụl na mado a. Ị nwere ike ịkwụsị ebe ahụ ma ọ bụ tie ha na blender ruo mgbe ị ga-enweta puree. Tinye ya na mmagharị, smoothies, mmanya protein ma ọ bụ uwe salad.
2022-11-11