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Veganska proteinska kuhinja za početnike
Paperback
Fruits & VegetablesGeneral Special DietsVegan
Publisher Price: $41.99
ISBN13: 9781835319055
Publisher: Lara Zoric
Published: Jul 24 2023
Pages: 220
Weight: 0.66
Height: 0.46 Width: 6.00 Depth: 9.00
Language: Croatian
Biljna prehrana je u porastu i zbog zdravstvenih i ekoloskih čimbenika. Neka istrazivanja povezuju vegansku prehranu bogatu proteinima s boljom obranom od bolesti srca i raka. Međutim, ne morate se potpuno odreci mesa da biste uzivali u zdravstvenim i ekoloskim prednostima veganske prehrane.
Soja, mahunarke i orasasti plodovi uključuju komponente kao sto su topiva vlakna, biljni steroli i zdrave masti, koje same po sebi snizavaju kolesterol, a konzumacija ove hrane istiskuje meso (i hidrogeniziranu mast) koje biste inače konzumirali. Iako se ovo smanjenje moze činiti skromnim, kada se kombinira smanjenje od oko 4 posto u svakom od tri markera, učinak je prilično značajan.
Ako ste vegan i zelite povecati unos proteina ili vas jednostavno zanima kako unositi dovoljne količine proteina na veganskoj prehrani bez mesa, ova ce vam knjiga uvelike pomoci.
Proteini se obično nazivaju strukturnim blokovima zivih bica. Nasa ih tijela razgrađuju na njihove sastavne dijelove aminokiseline i ponovno ih sastavljaju u bezbroj bitnih metoda za regulaciju nasih tjelesnih sustava i opskrbu snagom.
Nase potrebe za proteinima uglavnom ovise o nasoj tjelesnoj tezini, uzimajuci u obzir i razinu aktivnosti. Sto ste aktivniji; vise proteina bi vam moglo trebati. Međutim, u osnovi nam je potrebno između 0,6 i 0,8 grama proteina po kilogramu tjelesne tezine. Ovi recepti nemaju vise od 15 grama ugljikohidrata po obroku, a dnevni unos kalorija krece se oko 1500. Također cete pronaci recepte koji vas potiču da jedete ono zdravo povrce i voce, barem pet dnevno. I uglavnom, pronaci cete visokokvalitetne proteine-3 do 4 unce nemasnog, kuhanog crvenog mesa i do 6 unci ribe po obroku.
Kao bonus, ovi su recepti jednostavni za napraviti i izvrsnog su okusa
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