素食者確保自己每餐食夠蛋白質 簡單又有效的4個方法

食素最難唔係唔食肉，而係確保每餐食夠蛋白質。尤其在香港，豆腐好似好矜貴咁，出街好難食到。如果你都有呢個煩惱，可以試下以下4個方法：

1. 每餐固定一份「豆類/豆製品」

豆腐/天貝/毛豆/鷹嘴豆任揀，份量約一個拳頭大小。豆類的蛋白質密度高，求其煎/炒/煮湯/涼拌都得。

2. 主食用「高蛋白穀物」取代白飯

市面上越來越多高蛋白粉麵，全部比白米含更多蛋白質，容易買方便煮，直接1:1替換平時的主食就得。

3. 準備「蛋白質醬汁」隨時加分

鷹嘴豆泥(hummus)、用豆腐打醬，淋在蔬菜、拌麵上就可以輕鬆加蛋白質，方便又唔驚無味。

4. 準備「高蛋白零食」加餐

希臘乳酪、雞蛋、茅屋芝士呢類食物蛋白質吸收率高，餐與餐之間食一份，可以補返其他餐食唔夠嘅蛋白質。純素食者可以準備純素蛋白粉、豆漿、高蛋白飲品、毛豆等。

(english version)

1. Have a portion of "beans/soy products" at every meal

Pick tofu, tempeh, edamame, or chickpeas — about a fist-sized portion. Beans are packed with protein, and you can just pan-fry, stir-fry, boil in soup, or toss them cold, whatever's easiest.

2. Swap white rice for "high-protein grains"

There are more and more high-protein rice/noodle options on the market now, and they all beat white rice on protein. Easy to find, easy to cook — just swap them in 1:1 for your usual carb.

3. Keep a "protein-boosting sauce" on hand

Hummus, or a tofu-based sauce — drizzle it over veggies or noodles for an easy protein boost. Simple, and no risk of blandness.

4. Stock up on "high-protein snacks" between meals

Greek yogurt, eggs, cottage cheese — these are all high in absorbable protein. Have one between meals to make up for whatever you're short on elsewhere in the day. Vegans can go for vegan protein powder, soy milk, high-protein drinks, or edamame.