Mapuroteni Anopa Utano Mukudya Zvisina Basa
Kurasikirwa kweuviri kunowanikwa nekukurumidza kana iwe uchidya kudya kwekoriori-kunodzorwa kwakazara nezvokudya zvine utano uye zvokudya zvinotaridzwa zvechikamu. Asi kuedza kudya kudya kwakakodzera uye chiyero chakakwana chezvokudya chimwe nechimwe kunogona kuva dambudziko guru.
Apo ini ndangobva kutaura naDr. Brian Wansink, mutsvakurudzi weCornell University uyo anodzidza kudya maitiro, akarayira kuti dieters ichengetedze zvisungo zvitanhatu zveproteine zvine utano hwakanaka mufiriji yavo nguva dzose. Nenzira iyo, kuruma nokukurumidza uye kunonwisa nguva dzose kunowanika apo zvishuwo zvikaitika. Tsvakurudzo yake yakawana kuti iyo tsika yakajeka inogona kutibatsira kuti tidye zviri nani kurasikirwa nemutoro .
Saka ndeipi iyo yakanakisisa mapuroteni mashomanana anokwanisa kuchengetwa zviri nyore mubasa rimwe chete? Nyora iyi nhamba uye uwane zvokudya zvishomanana zvaunofarira. Zvadaro shandisa firiji yako kuti inobatsire Dr. Wansink's smart tip. Ingova nechokwadi chokuti iwe unodzivirira puroteni imwe neimwe muhomwe imwechete yekushumira kuitira kuti iwe usaedzwa kuti udye zvakanyanya kupfuura iwe unofanirwa kutora nguva. Uye uchengetedze midziyo iri pamberi pedheferi yefriji yako kuitira kuti ive chinhu chekutanga chekuona paunozarura musuo kuti utsvake utano hwakanaka.
Edamamu
Kushanda kamwechete kwedamamu imwe kapu ye soya yakagadzirwa (yakagadzirwa). Chengetedza umwe neumwe kushanda kwedamamu mune mumwe munhu, microwave-yakachengeteka baggie kana chiganda chemapurasitiki kuitira kuti iwe unogona kuchibudisira kunze kwefiriji uye ichipinza mu microwave paunenge uine nzara. Imwe-kushandiswa kweikudya yakagadzikana inopa hupfu hunokwana 17 gramu eprotini uye iyo inowanzova fiber yakakura .
Cottage Cheese
Kana ukasarudza puroteni yakagwinya yakagadzirwa zvakanaka, isa cottage cheese paruoko. A 1/2 mukombe kushandiswa kwe 2 muzana milkfat cottage cheese inopa 12 gramu eprotini. Idya cottage cheese yako nemabriki mashomanana kana kuti veggies yakawanda kuti uwedzere mishonga uye fiber. Ziva, zvakadaro, kuti kottage cheese yakakwirira mu sodium. Saka kana iwe uchicherechedza munyu wako, izvi zvingasava sarudzo yakanakisisa yeprotein yezvokudya.
Chilled Shrimp
Iyo yakagadzirwa, yakagadzirirwa shrimp ndiyo yakakwirira yakakura yeprotheni yakawanda yekubata apo unoda chimwe chinhu chiedza asi nyama. Imwe 3-ounce inoshumira shrimp inopa 18 gramu eprotini. Nhamba ye shrimp mubasa rimwe chete ichasiyana zvichienderana nekukura uye rudzi rwe shrimp iwe unotenga.
Yeuka kuti shrimp inoparara zvikuru. Miti yakabikwa ichagara yakachena kwemazuva matatu mufiriji yako. Nokuda kwechikonzero ichocho, ndinoramba ndakasviba kazhinji nguva. Ipapo ini ndinogadzira zvidhina zvepurasitiki zvinoshandiswa mumasereji 3-4 mashizha shrimp. Ndinowedzera marimu emononi kune umwe neumwe ndoaachengetera mufiriji uko pavanonaya. Zvadaro ndinozvidya mukati mezuva rimwe chete kana maviri pakugadzira zvinyorwa zvekudya.
Greek Yogurt
Guroji yeGirisi yakakura kwazvo mapuroteni ekudya kana iwe uchida chimwe chinhu chinotapira uye chinotapira. Imwe-inoshumira yeguroki yeGreek inopa 20 gramu eprotini. Ichowo chitubu chakanaka che calcium. Asi kana uri kutarisa kudya kwako shuga, iwe ungada kunamatira kugwagwa-style yogurt. Wedzera mawoo ako matsva kana teaspoon yeuchi kuti uwedzere kutapira kwomuviri.
String Cheese
Kana iwe uchida nyore nyore-puroteni yakawanda muhombe kuti ubate painoenda, tambo chechi ndicho. Iwe uchawana zvakawanda zvezvikwata mune chikamu chechizi chedoro rako rekudya uye ivo kazhinji vanouya pachavo zvakaputirwa kuitira kuti zvive nyore kuchengeta uye zviri nyore kutakura. Nhengo imwe neimwe-inoshumira inopa magiramu 8 emapurotini kuti ugare wakanzwa uye wakagutsikana kusvikira nguva yekudya.
Deli Meat
Zvokudya zvinoshandiswa zviri nyore kuenda-kunwisa kana iwe uine nzara. Dambudziko rekudya nyama, zvisinei, ndeyekuti dzimwe mhando dzakakwirira kwazvo mumafuta. Nyama dzakakurumbira dzakadai sa salami kana bhogna izere mapuroteni, asiwo azere namafuta. Saka kana iwe uchida kudya zvokudya zvemasikati, sarudza chicken, turkey, ham kana kubika nyuchi. Imwe 2-ounce imwechete inoshandiswa yemhando dzakawanda ichapa 9-13 gramu eprotheni yakaderera mafuta.
Yeuka, zvakadaro, kuchengetedza chikamu chemugove mupfungwa kana iwe uchidya nyama idzi. Vakawanda vedu tinochengetedza kudya nyama mumabhegi atinowana kubva kumucheka. Kana iwe uchiita izvozvo, zviri nyore kudya zvakanyanya panguva yekudya. Tora miniti kuti uite masaga masaga masaga ane chikamu chimwechete che nyama uye vashoma veggie tsvimbo kuti ubate kana uine nzara.
Hard Boiled Egg
Zvandinoda zvepuroteni yakakwirira ndeyeiyo yakagadzirirwa mazai. Izvo zviri nyore kugadzirira kana iwe ukabika kazhinji pane imwe nguva uye ivo vari nyore nyore kuchengeta, kunyange mazai akabikwa anongogara atsva kwevhiki imwe mufiriji. Rimwe guru mazai akaoma akabika rinopa 6 gramu eprotini.
Kana uri kutarisa mafuta ako akazara, iwe unogona kudya mazai akaoma akabikwa pasina yolk. Ndinofarira kutora kweii vatsvene, saka ndinovadya zviri pachena. Asi iwe unogonawo kuwedzera huwandu hwemiti inonzi hommus (more protein!) Kuti uwedzere kunaka.
Tuna
Tuna ndiyo inowanzoita mapuroteni uye kune nzira dzakawanda dzekugadzirira nekuidya. Kana iwe uchida sushi-grade grade raw, unogona kudya kushumira kamwechete kwehove yeprotein-packed kuti uwane magiramu manomwe emapuroteni. Asi itsva tuna haina kuchengetedza zvakanaka mufiriji yako. Saka dieta dzakawanda dzinoramba dzisina kushandiswa mapurasitiki ehuini . Unogona kuzvidya kubva muhomwe kana kukanda tuna kubheji yemidhinha nekukanda kwemononi kwechinguva, utano, protein-rich salad.
Chocolate Milk
Unoda kugadzirisa chishuwo chako chekukoleti? Girazi rekotikiti chikafu chinonaka cheprotein-rich snack uye iri basa guru rekugadzirira, zvakare. I-8-ounce girasi remushonga unocheka inopa 8 gramu eprotheni. Asi chenjerera. Zviri nyore kudurura uye kunwa zvinopfuura kushumira kamwechete kwekatekiti mukaka. Sezvo iwe usingakwanisi kuchengeta iyi yakakwirira-mapuroteni muzvimwe zvinoshandiswa mumidziyo, ingoyeuka gorozi iwe unodurura mukaka wako iwe usati watomwa. Girazi duku remvura rinoshanda zvakanaka kana iwe uchida kudzivisa kuidarika.