Iwe uri wezvokudya wezvinomera unofarira kuderedza marashi muzvokudya zvako here? Iwe unogona kunge uchibhadhara zvakanyanya pakuwana puroteni yakakwana.
Zvimwe zvezvinowanikwa zveproteiniti yezvirimwa, zvakadai semashizha uye zviyo zvose, zvinouya nemutoro mukuru wemakhahydrates. Kana iwe uchidya mazai kana mukaka, kuwana mapuroteni akakwana hausi akaoma zvikuru, kunyange zvazvo kudya kwevgan kunoda kuti iwe ukwanise kutarisisa. Chokutanga, zvakadaro, zvinokosha kuziva kuti mapuroteni muviri wako unoda zuva rega rega .
Mapuroteni Sources pane Vegetarian Diet
Mitumbi yedu inoda zvakasiyana-siyana zveamino acid , zvivako zvepuroteni. Zvizhinji zvekudya zvekudyara zvakaderera mune imwe kana zvimwe zveizvi maererano nezvinodiwa nemuviri wenyu. Ichi ndicho chimwe chezvikonzero nei zvakakosha kuti tisavimba zvakanyanya pane imwechete-based protein protein.
Mukuwedzera, mapuroteni anobva mune zvimwe zvokudya zvekudyara haafaniri kudyiwa nyore nyore kana kubatwa. Izvi zvinowanzotaurwa nezvemashoko akadai sekukosha kwehupenyu , netprotein inoshandiswa , uye bioavailability , pakati pevamwe. Icho chinoreva kuti chiyero cheprotini muzvokudya hachive chakawanda muviri wako uri kunyanya kuwana, saka zvakanaka kuti uwane zvishoma.
A low-carb diet is not necessarily high-protein diet. Pane chiyero chaunoda kuti uwane kuitira kuwana mapuroteni akakwana pasina kudarika zvaunoda zuva rega rega.
1 - Mazai
Mazai anonyanya kukosha mapuroteni, uye kuparadzirwa kweamino acids inonzi "yakanaka" yemuviri womunhu. Uyezve, mazai mazhinji akawanda kubva kune dzimwe dzakawanda zvekudya. Zvimwe zvezvinhu izvi zvakaoma kuwana (kunyanya mufomu iri nyore nyore) kubva pamiti yemichero.
Yakabatanidzwa mune urongwa hwemiti inokosha kubva mazai mavitamini B12 , choline , vitamini A (retinol), vitamini D , uye zviri nyore kutora mhando yeLutein neyeaxanthin. Kana ukasarudza mazai emhou dzinodya kudya kwakasiyana-siyana (zvichida "kudyiwa" hens), zvinyuchi zvinowanikwa mazai zvichave zvakakwirira.
Rimwe jira guru rine ma gramu matanhatu eprotheni uye pasi pegiramu yemakrohydrate.
2 - Dairy Foods
Zvokudya zvekudya zvakadai semukaka, yogurt, uye cheese zvinopa mapuroteni akawanda, uyewo calcium uye riboflavin. Zvakakosha kutarisa tsamba iyo yese yezvisikwa uye yakawedzerwa shuga muzvokudya izvi uye unova nechokwadi kuti inopindirana nepurogiramu yako yega-carb plan.
Mapuroteni mune zvekudya zvekudya:
- Milk: 8 gramu pa 1 kapu
- Cottage cheese: 15 gramu pa 1/2 mukombe
- Yogurt: kazhinji 8 kusvika ku12 gramu pa 1 kapu (chengetedza zita racho)
- Zvokudya zvakaoma (Mozzarella, Brie, Camembert): 6 gramu paawa imwechete
- Pakati pezizi (Cheddar, Swiss): 7 kana 8 magamu pa1 ounce
- Dhizii dzakaoma (Parmesan): 10 gramu pa 1 ounce
3 - Soybeans
Nyeredzi yemaprotini yakasimwa ndiyo soya. Kana iwe ukarashivirira soy zvakanaka, inogona kuva rubatsiro rwechokwadi pakuwana mapuroteni akakwana. Panguva imwecheteyo, haigokupei zvakawanda se-carbohydrate sezvimwe nyemba uye michero.
MaSoybe aya akakwirira mune fiber, protein, vitamin K , iron, magnesium, mhangura, manganese, uye riboflavin, uyewo zvakasiyana-siyana zvepirtonutrients , kusanganisira genistein.
Whole Soybeans
Zvose soybea ndiyo nzira isingagadziriswa yekubatanidza soya muzvokudya zvako. Vanochengetedza zvose fiber, vitamine, mineral, uye phytonutrients nyuchi inofanira kupa. Imwe mukombe we soya yakabikwa inosvika magiramu 29 eprotini, 7 gm net net carbs, uye 10 gramu ye fiber.
Kune zvakasiyana-siyana, soybea madema ane unhu hwakasvibirira kupfuura hunoita uye hunogona kushandiswa panzvimbo yenzvimbo dzakakwirira-carb mune chero mapeji. Iwe unogona kuwana huni, kwete-GMO, soybeya madema mune BPA-isina.
Edamamu (maSybebe matsva) imwe sarudzo ye soya yose uye vanoita nyoka inofadza.
Soy-Based Protein Foods
Pane zvakasiyana-siyana zvekudya zve soy-based. Kazhinji, iwe uchawana zvakanyanya-zvakagadzirwa zvekugadzirwa zvinoshandiswa kutevedzera mishonga yemhuka, dzakadai sejaja-based based dog dogs. Izvo zvakagadzirwa kubva kune soy protein zvakasiyana uye zvimwe zvinokanganisa.
Verenga iyo mavara zvakanyatsonaka nokuti makhahydrates uye shuga zvinogona kuwedzerwa. Unogona kuona kuti sarudzo yakanakisisa ndeyokunakidza soybea yose, tofu, uye tempeh.
4 - Soy Misi
Pakati pezvinhu zvakanyanya kuzivikanwa zve-soy-based products zvinogona kuva nzvimbo yakanaka yemapuroteni isuchi soy. Inogadzirwa nokukuya soybea nemvura, kunyange zvazvo chiyero cheprotini chinopa zvakasiyana kubva kune rimwe maruva kune rimwe.
Zvinowanzotenga kutenga mukaka usina chekuita seroi nekuti marashi akawanda anowedzera shuga. Iva nechokwadi chekuverenga mavara acho zvakanyatsonaka nekuda kweizvi zvinyorwa zvakavanzika zvecarb.
5 - Tofu
Tofu inogadzirwa nekubatanidza mukaka we soy uye kupinza mvura kunze. Iine unhu hunyoro uye chigadzirwa chinonyanya kuchenesa chero chakanaka chaunowedzera nacho. Icho chimwe chezvinyanya kuzivikanwa nyama uye vanogona kushanda mumhando dzakasiyana-siyana dzekubika.
Rudzi rwechokututi rwe tofu runouya mumasharuti-akachengetwa mabhokisi uye zvakanaka kuti uwirirane mukudedera, puddings, uye zvimwe zvakafanana "zvokudya". Hiriji yefriji yeti tofu yakasimba uye yakanaka yekuita-fries uye zvimwe kubika. Iwe unogona kudhonza mvura yakawanda kubva kune iri tofu kuti uwane kubwinya kwakasimba, uye kuibika kuti uzvisimbise zvakare.
Chiyero cheprotheni uye carbohydrate mu tofu chinosiyana nekusimba uye nzira iyo inogadzirwa nayo. Imwe mavara ane 20 gramu eprotheni uye 2 gramu net carb mu 1/2 mukombe inoshumira.
6 - Tempeh
Tempeh inogadzirwa kubva kune soya yakazara iyo yakabikwa, inoviriswa, uye yakamanikidzwa kupinda mukeke. Izvo zvinopisa kupfuura tofu uye hazvikwanise kunakidza zvakare.
Dhiyabhorosi data pa tempeh inosiyana zvikuru, saka iwe uchada kutarisa kuvhara kwe chero tempeh yaunofunga. Chimwe chechina chine 19 magamu emapurotini uye 12 gm net net carb (plus 5 gramu fiber) pamagiramu 100.
7 - Seitan uye Gorosi Vital Gluten
Zvichida shanduko huru iyo vatsva vanosangana nekacheka-carb diet ndiyo chido chekuderedza mbeu. Iine zvimwe mapuroteni, uye amino acids mavari anowedzera aya mune soy nemamwe magasi kuti ape zvose zvinodiwa amino acids.
Zvinosuruvarisa, gorosi nemamwewo mbeu dzakawanda zvinowanzoita simashi. Zvisinei, mapuroteni muzviyo (kunyanya gorosi gluten) anogona kuparadzaniswa uye anoshandiswa nenzira shomanana, kusanganisira seitan uye inokosha gorosi gluten.
Vanhu vazhinji vane hanya nekunzwa kwegorosi uye gluten. Iva nechokwadi kuti ichi hachisi chinetso kwauri usati wadya zvakawanda zvegorosi gluten.
Seitan
Seitan yakagadzirwa kubva kune gluten chikamu chegorosi, saka yakanyanya kwazvo muprotheni uye yakaderera mu-carbohydrate. Iko dzimwe nguva kunonzi "gorosi nyama" kana "dhanki." Inowanzoumbwa kuva zvingwa nemakumbo, kunyange mamwe maitiro aripo. Chimwe chechina chine 21 gramu eprotheni, 3 gramu ye net carbs, uye 1 gramu fiber kwekamuri rimwe rinoshumira.
Boro Rinokosha Gluten
Chinokosha gorosi rinokonzerwa nehupfu yakagadzirwa nekuoma gorosi gluten. Iwe unowanzozviwana muzvikorekedzo zvepasi-carb zvakagadzirwa zvigadzirwa.
8 - Murairi uye Zvimwe Puroteni Powders
Kusiyana negorosi, dzimwe dzakawanda hazvive zvakakwana kana kuti chirongwa chakanaka chemapurotini kuita chimwe chinhu chakafanana seitan. Zvisinei, mupunga uye hemp, pamwe chete nemimwe michina yakaita soy and pea, inogona kushandiswa kuita mapuroteni powders.
Izvi zvose zvinoshandiswa kune imwe nzvimbo, asi zvinogona kubatsira kubatsira kune kudya kune dzimwe mamiriro ezvinhu.
9 - Nutswa nembeu
Nuts uye mbeu inogona kupa mupiro kune zvekudya zvako zvekudya pamwe chete. Nyama dzakawanda nembeu dzine ma 8 gramu eprotein per quarter cup, kunyange zvazvo dzakasiyana maererano nemhando.
Chinhu chinokosha kuchengetedza mupfungwa nemate uye mbeu ndezvekutora chikamu. Vanoita zvinonaka zvekudya, kunyange zvazvo zviri nyorewo kudya zvakanyanya pasina kuzviziva. Iwe unogona kurwisana neizvi nekuvagovera ivo muvasings kamwe chete paunouya navo kumba.
10 - Kudzivisa Mazai Mukugadzirwa Kweprotini Zvokudya
Vashandi vezvokudya vachawedzera shuga kunenge zvose, kusanganisira zvokudya zveprotein zvakadai semukaka we soyiti uye yogurt. Verenga mavara acho zvakanyatsogadzikana uye usagumburwe kune zvinotapira zvakadai semuvara wearidhi murairi, sarley sarti syrup, uye yakasviba jira redu. Kumutumbi wako, izvi zvose zvinongova shuga.
Ramba uchiverenga mabhii kana zvichiuya kune chero ipi zvayo yakagadzirwa kana yepakiti. Mienzaniso mikuru inotsigira soy-based based for meats and cheeses, izvo zvinowanzowedzera masara uye shuga.
Kunyange zvishandiso zvinonzwika zvakajeka uye zvisina mhosva zvinogona chaizvo kuva nenhau huru shure kwavo. Semuenzaniso, zvokudya zvakadai semukaka zvinogona kuparadzaniswa mumamolekemu ega ega, ayo ose akaomeswa ndokushandurwa kuva hudhu hwakasiyana-siyana, uye anoshandiswa nenzira dzakasiyana.
"Puroteni yehuchi yakanyanya" ndeimwe yakadaro yakagadzirwa poda. Muviri wose kunze kweprotein molecules yakabviswa kubva pauri. Uyewo, danho rimwe nerimwe mukugadzirisa rine zvingangoderedza kana kuisvibisa.
Ziva Mavara Akawanda Aunoda
Kufanana nepuroteni, zvinokosha kuziva kuti muviri wako unoda zvakadini . Mitumbi yedu inowirirana zvakanyanya mukutsungirira kwavo kune makhabhohydrate, uye zvakasiyana-siyana zvekudya-carb zvinogadzirisa zvinangwa zvakasiyana. Kana iwe uri kutora kudya kwakadzika-carb kune chirwere cheshuga, taurirana nachiremba wako maererano nezvakakodzera.
Shoko Rinobva
Paunoshandura kubva kune imwe miriwo yezvokudya zvezvirimwa kusvika kune yakaderera-carb yezvokudya zvinodhaka, zvitubu zvako zveproteinheni zvinogona kuchinja kubva kumusoro-carb nyemba uye mbeu kuderedza-carb soy, seitan, mazai, uye mukaka. Farira kutsvaga mapeji matsva mukati mezvisarudzo izvi.
> Kwakabva:
> United States Dhipatimendi Rezvekurima. USDA Food Composition Database. 2016.