Kuti varwise avo vari pakati--kudya munchies, chinhu chakanakisisa chaunofanira kuita ndechokuwana mapuroteni-akazara zvokudya . Asi kwete chero ipi zvayo yakakwirira-mapuroteni achaita. Hewa nhanhatu dzakakwirira-mapuroteni mapikisi asingatakisi pamapirundi.
An Egg Mug (aka Microwave Egg Scramble)
Ngatitange neklasiki: mug yai. Iwe unogona kunge usingafungi nezvekuputika kweii sehomwe, asi tinokupikira iwe kuti ndiyo yakasarudzwa yakakwana.
Zvishoma mumakoriyori, zvakanyanya mumapurotini, uye zvakanyanya nyore kuita. Izvo zvose zvaunogona kukumbira kubva pane zvinonaka!
Heino nzira yekuita nayo imwe. Tanga nehombe huru yemakirweve-yakachengeteka uye spritz iyo isina nheti spray. Wedzera pamusoro pe 3/4 mukombe mazai vatsvene kana mafuta-asina mahwendefa emaawa, pamwe chete nemudiwa wenyu omelet seasonings. Microwave ye1 1/2 maminitsi. Isa mupuniko yepuniki yakaderedzwa-mafuta cheese, microwave kweminiti imwe chete, uye voila-chikamu chakachengetedzwa-chikamu chinokwana anenge 120 makoriki uye 20 magamu emapuroteni. Tarisa tsanangudzo yekuti-kutungamirira sei nemafungiro ezvokudya zvinonaka!
Yakasungwa Turkey Breast
Turkey mazamu mapfupa ndeyese yakanyanyisa pasi yakawanda chisarudzo. A 2-oz. kushumira (inenge 2 - 4 mavara) ine 13 gramu emapurotini uye 60 chete makoriyori-iyo ipuroteni yakakura yekoriki yekushambadzira! Sodium-counters: Tsvaga zvakaderedzwa-sodium kana kuti-kwete-yakawedzerwa-siyana.
Zvichida uzvidye zvakananga kana kuzviputira zvakapoteredza mapfumo emucheka kana micheka yekangoka kune zvimwe zvinokonzera.
Nokuda kwechingwa chinonyanya kukosha, peta zvimedu zvakapoteredza tsvimbo yemwenje mozzarella string cheese: Izvo zvichaunza nyoka yako pane zvinokwana 120 makoriyori uye 20 gramu eprotini. Taura nezvekudya kunogutsa!
Zano: Chengetedza mapuranga ematkey muhofisi firiji kwemasikati pick-me-up. Zvine njere pane kurova vending machine.
Nonfat Greek Yogurt
Iwe wakangodaro wakanzwa kuti yogurt yechiGiriki ine mapurotini akawanda kupfuura mutambo wenguva dzose, asi iwe waiziva kuti 5.3-oz. mhangura ine anenge magiramu 16 eprotini? Ichokwadi! Uye iyo ine chete inenge zana makorikori zana. Iva nechokwadi chekuti uri kuwana 0% yemafuta ane mutsa. Yakazara mafuta yogurt yakawanda kwazvo mumakori. Edza zvimwe zvezvitsva Zvitsva zana chete kubva kuChobani, sa Strawberry Banana kana Mixed Red Berry. Kana kuumba iwe unofadza kunakidza kumba pamusanganisi-ins .
Hard-Boiled Egg Whites
Amai vatsvene vane mapuroteni powerhouses ivo pachavo (kune 3.5 gram eprotheni mu 17-calorie yai white). Uye paunenge wakaoma-wiraya uye ugove 'em inhafu, vanova mudziyo wakakwana wekutora mapuroteni akawanda. Bvisai mazhenje uye wobva wawedzera kipuni kana maviri maunofarira. Tuna uye hummus dzakakura nokuti dzinowedzera kuzadza mapuroteni kunyoka, uye salsa ndeimwe chisarudzo chinoshamisa nokuti inokupa zvakawanda zvinonaka nokuda kwemazana emakori. Zano: Birai uye gadzira mazai gumi nemaviri pavhiki, uye iwe uchange uine utano husina kunaka pane wakagadzirira vhiki rose.
Jerky
Jerky aenda kudarika nyama yenyuchi ... kune nyama inonaka inotapira kunze uko muhutu, nyama yenguruve, huku, uye kunyange mhuka dzevgan. Iko kunofadza kunakidza dhaka nokuti inenge yakafuridzirwa, inotakura, uye inonaka kwazvo!
Chengetedza maziso ako ekunyora, asi, nokuti mamwe marudzi akazara namafuta emakori. Nyaya iripo? Bacon Jerky. Tsvaga 1-oz. kushumira ne-80 makorikori uye 10 gramu emuprotini. Zvimwe zvezvinodiwa zvitsva zvaro zvinongova Simply Snack, Krave Jerky, uye Lorissa's Kitchen.
Zviprotini Bhariri nema 200 Calories kana Zvishoma
A protein-packed snack bar inogona kuva sarudzo yakanaka uye yakanaka, asi chenjerera nezvekusarudza kwako. Nguva dzose uverenge mabhii ekudya. Mimwe mizinga inosvika mazana 350 emakori! Tarisa imwe inenge inokwana makori mazana maviri uye inenge 10 gramu eprotini. Bonus inoratidza kana ine magiramu akawanda emufiber.
Zvimwe zvemasarudzo edu makuru zvinosanganisira Quest Double Chocolate Chunk bars uye Luna Protein bars. Vanonaka sezvinoitwa dessert, asi inotakura chirongwa chakasimba cheprotein punch.
Kutaura nezveproteinini, ona kuti kana mapuroteni powder anogona kubatsira nekurema .