Utano Hwakawanda Hunoita Kuti Uwedzere Mapuroteni Yako Intake
Paunenge uine nzara, unosarudza zvokudya zvekudya zvine protein? Kutsvakurudza kwakaratidza kuti vanhu vanodya mapuroteni akawanda zuva rose vane hukuru hwekurasika kubudirira kupfuura vanhu vanodya zvishoma. Saka apo uri kuedza kukanda uremu, haufaniri kungoisa chete mapuroteni mumazvokudya zvako , asiwo mune zvako kutapira.
Dambudziko nderokuti mazhinji mapuroteni ezvokudya zvepamusoro anowedzerawo mumafuta, makoriori, uye shuga.
Zvimwe zvakagadzirirwa vatambi vari kuedza kuwedzera uwandu uye mamwe mapuroteni epamusoro-soro haasati aine utano. Saka chii chinonzi dieter kuti uite? Shandisa mazita aya kuti uwane hutano hwakanaka, hushoma-koriori nemaprotini.
Utano Hwakanaka, Kurumidza Kupedza neProtini
Kana iwe uchiri kuenda uye iwe unoda kuwana chirwere chinokurumidza, iwe haufaniri kuenda kune imwe mavhitamini ezvitoro. Iwe uchawana vashoma vane utano hwakanaka, hwakawanda-mapuroteni ekudya mumunzvimbo yako yekutengesa kana nzvimbo yekutengesa. Tarisa chero chimwe chezvinhu izvi zvine utano, zviri nyore.
- Akaoma-akabika egg
- Sushi kana sashimi
- Nherera Jerky
- Cottage cheese
- Kwete-mafuta kana pasi-mafuta Gurugiti yogurt (isina kunyoreswa ndiyo yakanakisisa kuti usapinda shuga yakawedzerwa)
- Edamamu
- Almonds kana walnuts (zvishoma zvishoma)
- Skim Milk kana kusarudza chocolate mukaka (yakakwirira mune shuga)
- Peanut kana kuti almond bhitoro nechepasi pekoriki vanopisa (saWasa) kana kuti gorosi yose yezviyo
- Tora-uye-go quinoa saladi nemagetsi
Iwe uchaonawo kuti dzimwe dzekudya zvinokurumidza kudya, saJamba Juice, shandisa smoothies zviri nyore kubata uye kuenda.
Chenjerera, zvisinei, nokuti zvimwe zvinwiwa zvine shuga akawanda kupfuura mapuroteni uye zvinogona kuderedza kudya kwako. Iva nechokwadi chekutarisa dambudziko rekudya asati wagadzirira.
Packaged smoothies inogona kunge ine utano hwakanaka, huri nyore nemapurotini, asi chenjerera kuti uone Nutrition Facts label usati watenga. Mimwe mapuroteni emutikiti anonyunyutiwa anogadzirwa michero yemichero kuti awedzere kutapira.
Mhedzisiro yekupedzisira ndeyokuti unowana shuga yakawedzerwa pasina fiber uye nepuroteni shoma.
Zvimwe Zvakaderera-Calorie Protein Snacks
Nekumwe kuronga uye kuchenjera kutenga, unogona kuzadza firiji yako uye kutengesa neproteine yakachengetedza kudya. Iwe unogona kutora mapuroteni mabheji uye zvimwe zvinonaka kuti uchengetedze mari. Kana uine mapuroteni akasiyana-siyana ezvokudya zvinogadzirira nguva dzose, zviri nyore kubata kana uine nzara. Zvadaro iwe hauzove wakakwanisa kuenda kune zvakaderera zvinoita zvekudya zvakadai sechips uye makiki.
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- Mapuroteni Anopa Utano Zvokudya zvevana
Pakupedzisira, gara uchiyeuka mupfungwa kuti kunyange zvazvo mapurotini anobatsira kuvaka musimba wakaoma uye kukurudzira simba rako rekugadzirisa muviri , mamwe mapuroteni haasi akanaka nguva dzose. Idya nhamba yakarurama yemakirori zuva roga roga uye chiyero chakakwana chemapuroteni kuti uwane uremu uye uchengetedze pounds kuti uwane zvakanaka.
Sources:
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