Kuramba Mapuroteni Pamusana Wechenyu Kana Usingakwanisi Kuva Nemashizha
Mazai chinhu chinoshamisa uye chakasiyana-siyana chekudya kwechingwa, asi zvinosuruvarisa, kana uine allergiki kune mazai, ivo vasiri mubvunzo. Izvozvo zvinoreva kuti iwe unoda imwe imwe nzvimbo yeproteiniti panguva yekushambwa.
Pane zvikonzero zvizhinji zvakanaka zvekudya yakakwirira-mapuroteni mangwanani. Kudya mapuroteni akawanda pazvokudya zvekudya zvingabatsira kugutsa chido chako uye uchengete uremu hwako.
Purotini yakakura yekusvinira, ine 25 gramu 30 gramu yeprotheni, yakabatanidzwa nekurema nekurasikirwa kwekurasikirwa uku kuwedzera mune zvidzidzo zvekutsvakurudza.
Mazai anokonzerwa nemuviri wemaprotheni (uye zvakasiyana-siyana zvezvibereko), uye kuitira vanhu vazhinji, vanoshanda zvakanaka sezvokudya zvekudya kwechingwa. Asi kana iwe usingakwanisi kuva nemazai, iwe unoda kuwana mazai ei ezvokudya zvekudya izvo zvinogona kutevedzera izvi. Pashure pezvose, mapuroteni akakwirira mapiyona asina mazai angakubatsira kuti urambe uri munzira nehutano hwako uye uremu.
Edza izvi gumi zvekudya zvokudya zvemangwanani zvisina utano pasina mazai
Greek Yogurt
Gurugiti yeGreek is yogurt yakaoma, iyo (kana ichienzaniswa neyakagadzirwa yogurt) inoguma mumagetsi uye kune imwe nzvimbo inowedzera mapuroteni-kusvika 15g pamukombe. Pair ndiro yewaini yeGreek yogurt ine michero, granola, marimu, kana kuti kuikanda mumuchero wako smoothie nokuda kweprotini kukurudzira. Iwe unogonawo kusanganisa yoguro yeGreece mukanja yako yepark kana muffin mix.
Ngwarira pane dzimwe mavhiri echiGiriki, sezvo angave akatakurwa neshuga.
Cheese
Cheese kazhinji inoshandiswa pakudya kwemasikati pama sandwiches, sechinhu chinogunzva, kana kuti chigadziro mu dinner casseroles. Asi hapana chikonzero chese chisingakwanisi kuitawo chimiro chekudya chamangwanani. Neine 5g yeprotheni imwe neimwe (pamusoro pekacheka), tese inokurudzira iyo yakarembera yekare yechigunzva kana bagel kune imwe puroteni yakakwirira.
Edzai tsanga yechizi pane imwe tsanga yemvura yakasviba yechingwa kwekudya kwekudya kwakagutsa.
Zvokudya Zvokudya
Idya sevaEurope vane ndiro yezvikafu, cheeses, michero, uye chingwa. Edzai ham, turkey, chicken, prosciutto, salami, Bacon yeCanada, nezvimwewo. Iwe uchava nechokwadi chokuti uwane puroteni kick-inenge 7g paawa imwechete-uye kutora zvakasiyana, uye kunakidza, pakudya kwekudya chamangwanani.
Misi
Pa 8g yeproteiniti pamukombe, haugone kuramba simba reprotheni mumukaka. Shingairira neye-zviyo zvezviyo, mu smoothie, kana sechinhu chinoshandiswa muzvokudya zviduku zvakadai semuffins kana pancakes.
Soy Milk
Kufanana nemukaka mune mapuroteni ayo-8g pam cup-soy mukaka unogona kuita zvinenge zvose izvo mukaka wemhou unogona kuita. Zvichienzaniswa nedzimwe nzira dzehuni dzakadai semukaka wearimi kana mukaka wemamondi, mukaka we soyine une mapuroteni akakwirira. Kana iwe usingafariri tara ye mukaka wekutanga we soyesa iwe unoedza, zvitengesa-kune dzimwe nzira dzakawanda pamasherufu ezvitoro.
Cottage Cheese
Kunyorera mapurotini anenge 25g nekote, kottage cheese inonyoresa (uye kazhinji shuga isina) kumira mune yogurt. Ita pamusoro payo nemichero mutsva, nuts, kana mafuta echepasi granola kwechingwa chisina kushamisa chinonaka. Edza kusanganisa cottage cheese mupancake mix kana muffin batter yeprojekti inopisa punch.
Nyoka Butter
Peanut butter inosvika 8g pa 2 tbsp, nepo imwe nut butter inoratidza kusvika 7 kusvika ku 8g pa 2 kikapu inoshumira.
Paavhareji, nut butters inenge inenge 16g yemafuta (145 makori), asi musarega izvozvo zvichikutorerai kubva kune mararamiro avo, izvo zvinosanganisira omega-3 mafuta uye zvimwe zvibereko zvinokosha. Paridzai nut butter pane imwe mbiriso, bhagel, kana swirl nut butter mu oatmeal kune yummy, kudya kwekudya kunogutsa zvimwe. Ingova nechokwadi chekutarisa chikamu chemugove kuitira kuti iwe usapfurikidza makori.
Nuts
Kufanana neji nutters, nuts add protein punch kurangwanani. Iwe unogona kuwedzera mutsara kune oatmeal, yogurt, uswa hwekutsvaira, kana kungozvivhenganisa mumugwagwa wakagadzirwa nemakwenzi nemichero yakaomeswa. Iwe uchawana anenge 4 kusvika ku 6g yeprotheni paawa imwe neimwe, zvichienderana nerudzi rwemuti iwe unodya.
Tofu
Iyi soybean michina inokwana 10g yeprotheni nehafu yekombe, zvichiita kuti uve sarudzo yakanaka yekukandira-kutanga zuva rako. Shandisa tofu mumusana wekudya wekudya wekudya kwekudya kwekudya kwemachingwa , cheiche, kana mu smoothies kana kusveta.
Nyemba
Weird? Zvichida. Mitemo yakawanda inodya nyeredzi panguva yekudya kwekudya kwekudya kwekudya, uye nekunyanya kushandiswa kwekunakidza uye stellar nutrients (funga fiber, B mavitamini, uye simbi), haugone kurova kuzadza. Putira nyeredzi mune tortilla pamwe nedzizi uye salsa, uye iwe hauna kungova neproteine yakakura yekudya, asi yakagadzirira kuenda iwe uri.
Shoko kubva
Paunodya kudya kwepamusoro-purotini, unofanirwa kuve nechokwadi kuti usapedza mapuroteni akawanda mukati mezuva rose. Mapuroteni ako anodikanwa achasiyana zvichienderana nezera rako uye kuti uri kushanda sei, asi kazhinji kutaura, vanhu vakawanda vanodya 2 000 makorikori pazuva vanoda 75 kusvika 100 gramu eprotini pazuva.
Chinhu
Leidy HJ et al. Zvibereko zvinobatsira zvepamusoro-purotini mangwanani-ngwanani pamaketetete, hormonal, uye neural zviratidzo zvinodzora simba rekushandisa simba rekugadzirisa muhuwandu hwehuwandu hwehuwandu hwehuwandu hwepamusoro, "kudya mangwanani-kuruka," vasikana-vachiri kuyaruka-vechidiki. American Journal of Clinical Nutrition. April 2013.