顶级纯素蛋白质来源（植物性）
摘要
Berg 博士概述了最有效的植物性蛋白质来源，提供了每种食物的具体份量和克数。他建议每餐摄入 20–25 克蛋白质，同时保持低糖食物摄入量。本指南帮助纯素食者计算来自全食物来源的蛋白质摄入量。
核心要点
- 每餐目标摄入 20–25 克蛋白质，无论采用哪种饮食方式
- 天贝（Tempeh） 是植物性来源中蛋白质含量最高的，每半杯含 15 克——选择有机、非转基因产品
- 坚果 是出人意料的优质蛋白质来源，每半杯含 14 克
- 大麻籽 每 4 汤匙提供 12 克蛋白质，是一种营养密集且便捷的选择
- 豆腐 每半杯提供 10 克蛋白质——必须选择有机品种以避免转基因大豆
- 藜麦（Quinoa） 每半杯提供 8 克蛋白质，但碳水化合物含量较高
- 策略性地搭配高蛋白食物，以达到每餐 20–25 克的目标
详细内容
每日蛋白质摄入建议目标
Berg 博士建议每餐摄入 20–25 克蛋白质，同时减少含糖食物的摄入。对于纯素食者而言，达到这一目标需要每餐组合多种蛋白质来源。
植物性蛋白质来源（按份量）
| 食物 | 份量 | 蛋白质含量 |
|---|---|---|
| 天贝（Tempeh） | ½ 杯 | 15g |
| 坚果 | ½ 杯 | 14g |
| 大麻籽 | 4 汤匙 | 12g |
| 豆腐（有机） | ½ 杯 | 10g |
| 藜麦（Quinoa） | ½ 杯 | 8g |
| 葵花籽 | ½ 杯 | 6g |
| 南瓜籽 | ½ 杯 | 6g |
| 奇亚籽 | 1 盎司 | 5g |
| 杏仁酱 | 1 汤匙 | 3.4g |
| 鹰嘴豆泥（Hummus） | 1 汤匙 | 1.2g |
| 扁豆 | 1 汤匙 | 1.1g |
特定食物说明
- 天贝（Tempeh） — 一种发酵大豆制品，蛋白质密度最高。发酵过程可能有助于提高消化率。务必选择有机、非转基因产品。
- 豆腐 — 用途广泛的主食，每半杯含 10 克蛋白质。与天贝一样，强烈建议选择有机、非转基因产品。
- 藜麦（Quinoa） — 属于完全蛋白质，但与列表中其他来源相比，碳水化合物含量明显较高。
- 奇亚籽 — 每盎司含 5 克蛋白质，考虑到其极小的份量，被形容为”令人惊叹”。
- 螺旋藻（Spirulina） 等其他来源被有意排除在视频之外，但包含在 Berg 博士提及的可下载图表中。
相关概念
- plant-based protein
- vegan diet
- protein per meal
- tempeh
- tofu
- quinoa
- hemp seeds
- chia seeds
- spirulina
- non-GMO
- low-carb diet
English Original 英文原文
Top Vegan Protein Sources (Plant-Based)
Summary
Dr. Berg outlines the most effective plant-based protein sources for vegans, providing specific serving sizes and gram counts for each. He recommends targeting 20–25 grams of protein per meal while keeping sugary food intake low. The guide helps vegans calculate their protein intake from whole food sources.
Key Takeaways
- Target 20–25 grams of protein per meal, regardless of dietary approach
- Tempeh is the highest protein plant-based source at 15g per half cup — choose organic, non-GMO
- Nuts are a surprisingly strong protein source at 14g per half cup
- Hemp seeds deliver 12g per 4 tablespoons, making them a dense and convenient option
- Tofu provides 10g per half cup — must be organic to avoid GMO soy
- Quinoa offers 8g per half cup but comes with a higher carbohydrate load
- Pair high-protein foods strategically to hit the 20–25g per meal target
Details
Recommended Daily Protein Target
Dr. Berg advises consuming 20–25 grams of protein per meal, combined with low intake of sugary foods. For vegans, hitting this target requires combining multiple sources per meal.
Plant-Based Protein Sources (by serving size)
| Food | Serving Size | Protein |
|---|---|---|
| Tempeh | ½ cup | 15g |
| Nuts | ½ cup | 14g |
| Hemp seeds | 4 tbsp | 12g |
| Tofu (organic) | ½ cup | 10g |
| Quinoa | ½ cup | 8g |
| Sunflower seeds | ½ cup | 6g |
| Pumpkin seeds | ½ cup | 6g |
| Chia seeds | 1 oz | 5g |
| Almond butter | 1 tbsp | 3.4g |
| Hummus | 1 tbsp | 1.2g |
| Lentils | 1 tbsp | 1.1g |
Notes on Specific Foods
- Tempeh — A fermented soy product and the top performer by protein density. Fermentation may improve digestibility. Always select organic, non-GMO.
- Tofu — A versatile staple at 10g per half cup. Like tempeh, organic and non-GMO is strongly recommended.
- Quinoa — A complete protein but notably higher in carbohydrates compared to other sources on the list.
- Chia seeds — 5g per ounce is described as “incredible” given the small serving size.
- Additional sources such as spirulina were intentionally left out of the video but included in a downloadable chart referenced by Dr. Berg.
Mentioned Concepts
- plant-based protein
- vegan diet
- protein per meal
- tempeh
- tofu
- quinoa
- hemp seeds
- chia seeds
- spirulina
- non-GMO
- low-carb diet