Kudzivisa mazai muzvokudya zvako kunogona kureva zvishomanana zvekudya, asi hazvifaniri. Kana uine allergiki kune mazai, unoziva kuti mamwe maitiro eprotini anogona kubatsira kubvisa kudya kwako uye kuchengetedza hutano. Zvokudya zvakasvibirira chikamu chinokosha chekudya kwakanaka kune vanhu vazhinji, vana, uye vakuru pamwe chete. Zvechokwadi, zvidzidzo zvinoratidza kuti kudya chingwa chinosanganisira mapuroteni chine simba kuchakubatsira iwe kugara wakagutsikana uye zvishoma kuti usanyanya kudya pashure payo.
Kuwana zvokudya zvisina mazai zvinovaka muviri, zvinonaka, uye zviri nyore kuita hazvisi nyore nguva dzose-kusvikira zvino. Uye, kana uri kutarisa makoriro ako, zvakanaka, uri kutarisa makoriro ako. Iwe hausi kuti zvokudya zvako zvezuva nezuva zviputse kalori yako bhajamiro. Uye, kana iwe wakafanana neni, iwe unoda kuti utoro hwako huwedzere chikafu kune zuva rako, kwete kungowedzera makoriki ane michina shoma.
Ndine mapuroteni makumi maviri nemazana maviri, mazai asina mbiriso anokwana uyu mushumo: utano hwakanaka, unhu hwakapfuma, hunogutsa, huzere hwakasiyana-siyana, uye evha-isina. Ndakatarisa mapuroteni ane zvinyorwa kune mumwe nomumwe. Usakanganwa kutarisa mazano aya kwepamusoro-mapurotini mangwanani , zvakare.
24 Egg-Free Snacks
- Yakakangwa garbanzo nyemba : Kushambidza uye kushambidza 15-ounce inogona yegarbanzo nyemba; pat pakaoma. Ichisa mu 400 F pamusoro pemaminitsi 30-40 kana kusvika mushuga uye crispy. Fwanya negungwa remunyu. Mapurotini (per cup): 18 gramu.
- Turkey Jerky na Pretzel Twists : 2 zvidimbu (2 ounces) yemombe yekombe uye 1 ounce (inenge 17 pretzels) ye pretzels twists. Puroteni: 18 gramu.
- Cheese Cube Vegetable Medley : 4 chees cubes uye mhando dzakasiyana dzevegorosi sematavi emuchero, cucumber slices uye vana karoti (2 makapu muhuwandu) vachakupa 16 gramu eprotini.
- Vanilla Greek Yogurt uye Blackberries : Gurugiti yeGirisi ipuroteni yakakura yegurt; pamusoro pe 6-ounce chigadziko ne ½ mukombe yemabhandi (kana chero imwe berry iwe unofarira sitirobheri kana rapberry). Puroteni: 15 gramu.
- Skyr (Icelandic yogurt) neGrola : Iyi "yogurt" yakafanana neyegirisi yechiGiriki asi inotakura mapuroteni akawanda kupfuura imwe; mapuroteni anobva pane 5-ounce container. Ita mu 2 punipuni ye granola yako yaunofarira. Puroteni: 14-16 gramu.
- String Cheese uye Melon cubes : 2 Mozzarella string cheese uye 1 kapu yevheni (cantaloupe, honeydew, kana vhuta). Puroteni: 14 gramu.
- Mozzarella Cheese Quesadilla : Paridzai 1/2 mukombe wekasikwa mozzarella cheese pamusoro pekaseti 8-inch tortilla; kupisa mu microwave uye kuisa hafu yepakati nepakati. Puroteni: 14 gramu.
- Cottage Cheese neBlueberries uye Muesli : Ipamusoro ½ mukombe yekottage cheese ne ½ mukombe we blueberries uye 2 maspuniji emuesli. Puroteni: 14 gramu.
- Deli Meat uye Cheese Roll-ups : Gadzirai pamwe chete nyama imwe neimwe yechingwa yakasanganiswa mumatope. Puroteni: 14 gramu.
- Shrimp uye Cocktail Muchero : Munch ma 2 ounces (6 zvimedu) zvekabikwa uye zvinoputirwa shrimp uye 3 mashupuni ehotekete. Puroteni: 14 gramu.
- Edamamu : Shandisa kapu imwe yezvipembenene zvakakura zvemufudze muvhara yavo; Kudya kwavo kunotora nguva shoma kana vakafukidzwa muhomwe yavo. Puroteni: 12 gramu.
- Mazamu uye Semi-sweet Chocolate Chips : Shandisai ¼ mukate wemapanga nemaspuni maviri echokoti chips. Puroteni: 9 gramu.
- Pumpkin Soy mukaka Smoothie : Bhinda 1 mukombe wekaka soy na ¼ mukombe wepungu pure nechando. Kuti uite zvinonhuwira, wedha dash sinamoni uye nutmeg. Purotini: 8 gramu.
- Cashew Butter pa Rye Toast : Paridzai 1 kikapu yetikiti yekaseti pa 1 slice yechingwa yega yechingwa. Purotini: 8 gramu.
- Feta Cheese nemafuta eKalamata : Cube anenge 2 ounces of feta cheese uye akabatana nawo nemiti yemiorivhi yaKalamata. Purotini: 8 gramu.
- Nyuchi Dzakasvibirira Salsa uye Yese Yezviyo Tortilla Chips : Shumirai ¼ mukombe ye salsa uye imwe yezviputi (anenge 10). Puroteni: 7 gramu.
- Peanut butter uye Celery : Paridza 2 tablespoons epepanut butter pamashika 2-3 ewaini. Puroteni: 7 gramu.
- Almond Butter pa Rice Cakes : Paridzai mashizha maviri earmond muhomwe mbiri huru yemupunga. Puroteni: 7 gramu.
- Banana Nut Soy Yogurt Zvakakwana : Tora ½ mukombe we yogashi yakasvibiswa yega yega yega yega yega yega nebhanana uye 2 maspuniji emadnuts. Puroteni: 6 gramu.
- Chibereko Smoothie : Wedzera 1 mukombe wewaini yakasanganiswa michero, ½ mukombe wakadzika mukombe uye ¼ mukombe wevhiriji yevhiriji uye mubatanidzwa kumusoro. Puroteni: 6 gramu.
- Mixed Nuts : Iva noruoko rune simba (inenge yei cup). Puroteni: 6 gramu.
- Raw Almonds uye Apple Slices : Verenga maarimondi makumi maviri nemashanu uye sanisa apulo-kati. Puroteni: 6 gramu.
- Masheya uye Akaoma Makota : Shandisai 1 ounce yemakwenzi (anenge ane xx) uye 2 mapuniko emakisikiti akaomeswa. Puroteni: 5 gramu.
- Hummus neKarrot Sticks : Zvipuni zviviri zvepuroteni yakakwirira, yakakura fiber yakasanganiswa pamwe ne ½ mukombe yemakroti inokupa 5 gramu eprotini.
Zvinyorwa: USDA Nutrient Database