Gramu yePurotini muChicken, Mazai, Mahesheni, nezvimwe
Iwe unoda kuva nechokwadi chokuti uri kudya mapuroteni akakwana zuva rimwe nerimwe here? Kana uchiziva kuti mapuroteni akawanda aunoda , iwe unogona kutanga kusarudza zvakakwirira-mapuroteni izvo zvichapa zvakanakisisa. Apo iwe unogona kufunga pakarepo nezvekuku, hove, uye nyama yakatsvuka semuviri wemaprotini, unogonawo kuwana mapuroteni kubva kumiti yemichero yakadai sehairi uye mbeu.
Kurumidza Kuona Gramu yePuroteni muMhuka, Chicken, uye Hove
Chimwe chekudya kana nyama chisina ganda chinoda kusvika magiramu manomwe emapurotini kana yakagadzirwa, kana magiramu matanhatu emapurotini paawa imwechete yezvikamu zvakayerwa vasati vabibika.
Hove ine zvishoma kudarika 6 gramu eprotein per ounce yakabikwa.
Izvo zviyero-zvakafanana zveprotiniti yezvokudya ndeaya anonyanya kufanana ne 1 ounce yemhou yakakonda, nyama yenguruve, nyuchi dzisina ngozi, hove kana shellfish, inopa ma gramu manomwe emapuroteni. Izvi zvinosanganisira:
- 1 egg
- 1/2 ounce nutsva kana mbeu
- 1 tablespoon nut butter
- 1/4 mukombe yakabikwa nyemba, peas, kana kuti tofu
- 2 tablespoons hummus
Nemitemo iyi yegunwe mupfungwa, heuno kutarisa kune-high-protein foods, pamwe nema gramu eprotheni pamwe chete nemaitiro uye zviyero. Iwe uchaona kuti vamwe vanosiyana kubva pamutemo mukuru wegumbo.
Chicken neTurkey
Chicken uye turkey ndezvakanaka zvekuonda kweproteine, kunyanya kana iwe uine zvikamu zvisina ganda. A 4-ounce chikamu chekuku kana huturuki inenge yakakura sevhareji yemakadhi uye inopa 35 magamu emapuroteni. Kana imwe yakabikwa, unogona kunakidzwa nekutonhora kana kutonhora, sechikamu che saladhi, sandwiches, pachako, kana mune dzimwe ndiro. Zvinogona kubatsira kubatsira kutarisa urongwa hweproteiniti gamu munzvimbo dzakasiyana dzehuku.
- Chifu chekuku (maawa 3,5): 30 gramu mapuroteni
- Chicken chikwama (usinga hukuru): 10 gramu mapuroteni
- Chirwere chekudya: 11 gramu protein
- Chicken wing: 6 gramu protein
- Chicken nyama, yakabikwa (4 ounces): 35 gramu protein
- Turkey mazamu, akachekwa (4 ounces): 34 gramu protein
- Turkey mazamu mana nyama, slice 1 (0.7 ounces): 3.6 gramu mapuroteni
Nyama yemombe
Nzvimbo dzakawanda dzekucheka kwemombe dzine ma gramu manomwe eprotini pa ounce. Iwe haufaniri kudya nyama yakawanda yemombe kana zvimwe zvakakosha zveprotini. Rimwe nyore-pound-pound hamburger patty inogona kupa zvakawanda zveproteine zvido zvezuva sezvinotevera:
- Nzvimbo dzakawanda dzekucheka kwemombe: 7 gramu eprotein per ounce
- Hamuki patsi (makirogiramu mana kana 1/4 pound): 28 gramu mapuroteni
- Steak (6 ounces): 42 gramu protein
Hove
Hove uye shellfish ndiwo maitiro akanaka emapurotini, imwechete iyo tsika dzakapoteredza nyika dzinotsigira kuti mapuroteni avo adye. Nehove dzakasviba dzakadai salmon, tuna, mackerel, uye sardine dzinopa omega-3 fatty acids inobatsira. Zvisinei, vana nevakadzi vane pamuviri kana kuronga kuti vave nepamuviri vanofanira kusarudza kubva kune zvekudya zvegungwa izvo zvine maitiro mashoma e mercury .
- Nzira dzakawanda dzehove dzinobata hove kana kuti steaks dzinenge 22 gramu yeprotheni ye 3 ma2 ounces (100 gramu) ehove yakabikwa, kana magiramu matanhatu paawa imwechete
- Shrimp (3-ounce anoshumira): 18 gramu protein
- Tuna (6-ounce inogona): 40 gramu eprotini
Nyama yenguruve
Nguruve inogona kuva inonakidza kuwedzera kune yekudya kwako uye inenge ine proteiniti yakagadzikana semombe uye huku. Iwe unoda kutsvaga kutsemuka kwemaonda. Mishonga yegorosi yenguruve inogonawo kunge ine yakawanda yemunyu uye shuga kupfuura iwe unogona kuwana mune zvekudya kwako.
- Nguruve chop (wastani wekura): 22 gramu protein
- Nguruve rinosuka kana nyoro (4 ounces): 29 gramu protein
- Ham (3-ounce anoshumira): 19 gramu mapuroteni
- Ground nyama yenguruve (1 oga yakajeka): 5 gramu
- Ground nyama yenguruve (3 ounces yakabikwa): 22 gramu protein
- Bacon (1 slice): 3 gramu mapuroteni
- Chikafu cheCanada kana mushure mutsva (slice 1): 5 kusvika ku 6 gramu mapuroteni
Mazai uye Dairy
Izvi zvinopoteredza mhuka dzemhuka dzakakwirira muprotheni. Unogona kuwana mishonga yemiti yakaderera mumafuta kana uchida kuzvidzivirira. Kunyange zvazvo zvisina kukodzera kudya kwekudya, vamwe vanogadzira miriwo vanobvumira mukaka nemazai uye vanogona kuvashandisa semaprotheni.
- Jira (guru): 6 gramu mapuroteni
- Misi (1 kapu): 8 gramu protein
- Cottage cheese (1/2 mukombe): 15 gramu protein
- Yogurt (1 mukombe): kazhinji 8 kusvika ku12 gramu mapuroteni (chengetedza tsamba)
- Zvokudya zvakadzama zvakadai seMozzarella, Brie, Camembert (1 ounce): 6 gramu mapuroteni
- Pakati pezizi dzakadai seCheddar, Swiss (1 ounce): 7 kana 8 gramu mapuroteni
- Dhizii dzakaoma dzakadai saParmesan (1 ounce): 10 gramu mapuroteni
Nyuchi (inosanganisira Soy)
Mahairi ndezvokudya zvepuroteni zvezvokudya zvevegan uye zvinodhaka . Idzo dzakaderera mune zvimwe zvemaamino acid anokosha kupfuura zvipembenene zvezvipfuwo zvekudya, asi kana iwe uchidya kudya kunosanganisira zvakasiyana-siyana zvezvirimwa, iwe haunzwisisiki mune chimwe chinhu.
- Tofu (1/2 kapu): 20 gramu protein
- Tofu (1 ounce): 2.3 gramu mapuroteni
- Soy mukaka (1 kapu): 6 kusvika 10 gramu mapuroteni
- Nyuchi dzakawanda dzakadai sedema, pinto, lentils, nezvimwewo (1/2 mukombe yakabikwa): 7 kusvika 10 gramu mapuroteni
- Soybea (1/2 mukombe yakabikwa): 14 gramu protein
- Gurai pea (1/2 mukombe yakabikwa): 8 gramu protein
Nuts uye Mbeu
Sezvakaita maharage, nutswe nembeu zvakakwirira mumapuroteni uye zvinogona kupa kukurudzira kune vegan kana kudya kwezvinomera. Cherechedza kuti mari inofanirwa kugovera puroteni yakakosha ishoma kune marimu nembeu kupfuura yehairi. Mukuwedzera kune mapuroteni, marimu akawanda nembeu zvinopa mafuta anonzi polyunsaturated, fiber, maminera (akadai semagesium uye calcium), uye phytonutrients.
- Peanut butter (2 tablespoons): 8 gramu mapuroteni
- Amamondi (1/4 kapu): 8 gramu protein
- Mhete (1/4 mukombe): 9 gramu protein
- Masheji (1/4 kapu): 5 gramu protein
- Pecans (1/4 mukombe): 2.5 gramu protein
- Mbeu yeSaruvati (1/4 mukombe): 6 gramu mapuroteni
- Mbeu yepumpkin (1/4 mukombe): 8 gramu mapuroteni
- Flax mbeu (1/4 mukombe): 8 gramu protein
Protein Powders
Muwandu weprotheni uye khydrohydrate muproteine poda inopesana nemari yakaenzana zvichienderana nemudziyo wehupfu, saka iwe uchada kuverenga iyo mavara. Puroteni pfupa inogona kuitwa kubva pamusana (whey) (mkaka) mapuroteni, mazai, soy, mupunga, peas, uye mamwe mamiriro. Mhando dzakawanda dzeprotheni yehupfu dzinotengeswa kune vanogadzira muviri uye vatambi. Iva nechokwadi chekutarisa mavara uye udzivise chero zvidimbu zvisingadiwi.
Shoko Rinobva
High-proteine zvokudya zvinosanganisira mamwe ekudzvora kunodhura kwe nyama uye hove pamwe nekusarudzwa kwebhajhenti kwemaharage, huku, uye tanini yakakonzerwa. Edza zvakasiyana-siyana zvepamusoro-mapurotini uye uwane nzira dzakawanda dzaunogona kuzvinakidza nadzo.
> Sources:
> Zvose NezveProtein Zvokudya Gulu. Sarudza MyPlate. https://www.choosemyplate.gov/protein-foods.
> USDA Food Composition Databases. USDA. https://ndb.nal.usda.gov/ndb/.