Ini ndiri mubatsiri mukuru wekudya mijenya yemapuroteni. Ndiyo muviri unokosha we miviri yedu, uyewo inonakidza nzara yehuta. Zvisinei, steak uye burgers handizvo chete zvingasarudzwa.
Nei Purotini Yakakosha?
Mapuroteni ndiwo macronutrient anokosha , uye anowanikwa mune zvokudya zvakawanda zvine utano uye zvinonaka. Vanhu vazhinji vanoziva kuti nyama ndeyomuprotini, asi mamwe mapuroteni anogona kukushamisa iwe.
Kana wakanzwa izwi rokuti "puroteni yakakwana" (imwe ine mapfumbamwe amino acids iyo miviri yedu inoda) uye inonetseka kuti mamwe emhando iyi inogona kunge isina kukwana, usatya! Kana iwe ukasanganisira zvakasiyana-siyana zvepuroteni isina kukwana mukati mekudya kwako, iwe unogona kunge uine zvose aminos zvaunoda. Heano zvimwe zvezvandinoda zvisizvo zvisizvo zvepuroteni.
1. ChiGiriki Yogurt
Yogurt yakanga isati iri nyanzvi yemutambo purotini yeboka kusvikira chigriki cheGreek chichipinda mumutambo. Iyi yogurt inokonzerwa zvakasiyana neyogurt yakagadzirwa nguva dzose, saka inochengetedza mapuroteni akawanda uye zvishoma shuga. Uyezve, ine nguva yakawanda. Nhamba yeguruji yeGreek inenge magiramu 24 eprotein per cup. Inoshamisa! Kufunganya kuti ungafarira sei chishamiso ichi? Zazzle it up !
Uye nokuda kwezvokudya zvekudya zvingorohwa zvaunenge uchizofambisa, tarisa izvi. Ita iyo mumvura kana iwe uchida kuitora kuti iende.
Peach Mango Bowl
Nzira yose: 323 makori, 7.5g mafuta ose (0.5g akagara mafuta), 124mg sodium, 53g carbs, 12.5g fiber, 32g shuga, 23,5g protein
1. Muhomwe yakasvibirira, shandisa maawa matanhatu (anenge 2/3 kapu) isina mafuta-greek yogurt, 1 kwete-calorie sweetener packet (kufanana neTruvia), uye dashinoni.
2. Mushonga wepamusoro ne 1 kapu peach pepped uye 1/2 mukombe yakakanyiwa mango (zvose zvitsva kana kutengesa kubva muchando), inotevera 1/4 mukombe yakakwirira-fiber bran cereal, uye 1/2 ounces (inenge 2 punikioni) pistachios yakadyiwa.
2. Mahairi
Nyemba, nyemba, dzakanaka pamwoyo wako, kana iri mapuroteni iwe uri shure, kudya nyemba inofadza! Nyuchi dzakasvibirira, maharo eminyo, uye zvipembenene zvepineti zvose zvakanaka kubva mumapuroteni, ane mazamu anenge 12,5 magasi pamukombe. Vachiwedzera kune saladi, mazai ezai, uye vhugiya. Bonus: Vakanaka kuti vawane kurasikirwa !
3. (Green) Soybeans
Mambo webhinzi kubva kure ndiyo soya. Kusiyana nedzimwe nyemba, ipuroteni yakakwana! Mazai akasvibirira akakura anosanganisira 22 gram yaproteine per cup, uye edamame yakasviba inenge 33 gramu pamukombe. Vanoita chikafu chakakwana, uye edamame ndicho chinhu chekutanga chandinorayira pandinobuda kuti ndiende kuSushi (iyo inowanzo!). Ndiyo imwe yeshuwa yangu dos !
4. Lentils
Imwe nzvimbo yakasimba yemapuroteni inonzi lentil ine simba. Lentils inonaka huru uye inopa simba rekudya. Rimwe kapu yakabikwa inenge magiramu 18 eprotini. Kungofanana nenyuchi, dzinogona kudyiwa dzoga, dzakagadzirirwa kuvhara , dzakabatanidzwa nehuku kana hove, dzakaputirwa mumatezi , dzichiwedzerwa kuhokwe , uye dzakakandirwa nemakungu kana rizi. Kuti zvive nyore, unogona kuzvitenga zvatozvigadzirirwa. Ndinoda avo vanobva kuTrader Joe's !
5. Nyama Zvinyorwa: Tofu, Seitan & Tempeh
Iwe unogona kunge uchiziva nezve tofu, asi kana iwe usina kumbonzwa nezve seitan uye tempeh, uri kutadza kunze.
Zvose izvi zvine mukana wakanaka wemapuroteni; seitan ine ine yakanyanya, uye inenge 18 gramu pa 3-ounce chikamu. Seiten igorosi rinokudzwa nechechi, chikafu chekudya. Tempeh is product soy (like tofu). Inopesana ne tofu mune kuti yakaviriswa uye yakawanda inonaka, uye inogadzirisa mavara. Edzai vose uye sarudza zvaunoda. Heano iri nyore nyore yakagadzirwa ne tofu, asi inzwa wakasununguka kuchinja mune imwe yevamwe!
Turbo Tofu Stir-Fry
1 / 4th recipe (anenge 1 1/3 makapu): 189 makori, 6.5g mafuta ose (0.5g akagara mafuta), 768mg sodium, 16.5g carb, 4g fiber, 7g shuga, 13g mapuroteni
1. Dhairai 12-ounce purogiramu yebhande-style yakanyanyisa-firm tofu, uye iiise pane yakaoma, nechepfupi kumativi kuruboshwe uye kurudyi.
Zvakatemwa zvakapetwa muzvikamu 1/2-inch-wide. Rongedza chidimbu chimwe nechimwe muzvikamu 4 zviduku.
2. Kuchengeta muto wepasikisi, pamwe newaini yakasvibirira, sanisa 2 maspuniko akaderedzwa-sodium / lite soy sauce, 2 tablespoons oyster sauce, 2 maspunikiti cornstarch, 1 teaspoon sesame mafuta, dash ye ginger, uye dash yepepuru tsvuku. Whisk kusvikira cornstarch yaparara.
3. Ita skillet yakasvibiswa nejasi risina kupisa kusvika pakupisa. Wedzera tofu uye usase 1/8 teaspoon munyu. Ika kupisa kusvikira dhita yegoridhe, inenge maminitsi matanhatu, zvinyoronyoro zvakananga kusvika kune yakasvibira. Tumira kune ndiro huru, uye uvhare kuti ugare uchitonhora.
4. Wedzera zvinotevera zvinoshandiswa ku skillet: 4 makapu akaomeswa anogadzira-fry mishonga, 3 makapu emufaro broccoli florets, uye 1/2 teaspoon yakabikwa garlic. Dhavhara uye gadzira kusvikira wapisa, anenge maminitsi mashanu.
5. Ipa musanganiswa weupe inoputika uye uwedzere ku skillet, pamwe ne tofu. Ika uye fukisa kusvikira mucu wanyanyisa zvishoma uye tofu inopisa, inenge maminitsi matatu.
6. Mazai
Iwe unowana magiramu matanhatu emapuroteni kubva kune imwe chete yai! Mazai ega ane zvishoma zveprotini kupfuura yolk, uye ini ndinowanzovhara mazhenje kuti ndiponese makori. Iva mazai ezvokudya zvemanheru kuti uzvichengete uchigutsikana kusvika masikati. Iyo ndiyo protein inoshanda iwe! Maii anogona kunyanya kubatsira kana uri kuedza kurasikirwa nehutemi , saka sei usina kugadzira navo? Tambanudza sipinashi yakanakisisa uye feta oatmeal ndiro imwe, kana kuisanganisa nemakungu kuitira kuti zvive nyore kumeso kweMexico .
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!