Mapuroteni anogona kuva chikamu chinodhura zvikuru chekudya kwako. Zvakakosha kuwana mapuroteni anokwana, asi hapana chikonzero chekuwedzera pamusoro payo. Ndiyo pfungwa yakanaka yekuziva kuti mapuroteni akawanda aunoda zuva rega rega , saka iwe unogona kuverenga kuti ingabhadhara zvakadini.
Izvo zvinodhura zve gramu imwe yeprotheni ndiyo imwe nzira yekuenzanisa zvakasiyana siyana. Izvo zvinodhura zvichasiyana zvichienderana nenzvimbo yako uye ikozvino yemakethe masimba.
Nheyo inoshandiswa pano inoratidzira pane imwe nzvimbo panguva imwe chete asi inopa kunzwisisa kuti nei vamwe vane puroteni yakakura yakadhura kupfuura vamwe.
Kuita kuti kuenzanisa kuve nyore, zvinongodyiwa zvisingabatsiri zvinofananidzwa kunze kwezvimwe zvezvinhu zvinoshandiswa zve soy, zvakadai se tofu, uye zvakasvibiswa soy products yakadai seTVP .
Boneless Meats and Poultry
Izvi ndizvo zviri nyore kuverenga. Kunze kwehuwandu hwemafuta ezvinyama, izvo zvichange zvine puroteni shoma, imwechete ye nyama kana yehuku inenge ma magiramu manomwe emapurotini paawa. Hove, kuva shoma shoma, ine zvishoma zvishoma puroteni-pedyo nemagiramu matanhatu pasi pehove zhinji. Chimwe chinhu chiri "hove" yehove yakadai sa tuna, iyo iri pedyo nemagiramu manomwe.
Unogona sei kuudza kuti ggramu yeprotini inodhura zvakadini? Kana iri dollar imwe neimwe pound pesafura yemhuka, gramu yemapuroteni inodhura zvishoma zvishoma pane penny (0.9 cents, kuti ive yakarurama). Saka, kana kudyiwa kwako kwezvokudya kunodhura $ 4 paundi, puroteni inokwana 3.6 masentimita per gram.
Kana inodhura madhora 5.60 pound, puroteni iri masentimita mashanu pa gramu. Pa $ 10 paundi, puroteni inoda kusvika 9 centi per gram.
Bone-in Cuts
Iko mari yakawanda zvakadini iyo inodhura kuwana chikafu chisina maturo? Neine pfupa, inodhura zvishoma pamapundi, asi iwe uri kuripa pfupa. Uyewo funga kuti kana ukarasa ganda, iwe uchiri kubhadhara iyo kana iwe usingatengi zvigadzirwa zvisina ganda.
Ivhareji yehafu yehadzi yehuku inenge inenge 1/4 kusvika ku3 ye pound (4 kusvika ku5 ounces) yepafu uye cartilage. Izvi zvinoreva kuti pedo nechetatu kana yepfupa-muzamu haigoni kuwanikwa. Kana iwe ukatenga pondo remapfupa-muzvizamu uri kunyanya kuwana 2/3 pound yezvokudya zvekuku. Izvi zvinorevei maererano nemitemo? Kana mazamu asina chaanoda ari pasi pemakumi mashanu kubva kuzana kubva muzana kubva pfupa-muzvipfuva, ivo vakaita zvakanaka. Iwe hauzowanzooni kutengeswa kwekudaro, asi paunoita, zvakakodzera kubhadhara.
Kusiyana nehuku, pfupa iri kuratidza mune dzakawanda nenyuchi uye nyama yenguruve inodheka, uye iwe unogona kunyatsofungidzira kuti hazvibatsiri.
Dzidza Kugura uye Bone Chiko Iwe pachako
Kazhinji iwe uchaona mitengo yakawanda pane huku. Izvo zvinodhura zvakanyanya kudarika kuwanda kwezvikamu zvavo. Zvakakosha kudzidza kudzidza kutora huku kunze, uye kubvisa nyama kubva pfupa. Nzira yakanakisisa yekuita izvi ndeyokutora kirasi, asi pane mavhidhiyo akawanda ari muIndaneti kuti akubatsire kunze.
Non-Meat Sources of Protein
Zvisizvo-zvisikwa zvemhuka zveprotheni zvinowanzo, asi kwete nguva dzose, zvisingadhuri purogiramu yeprotheni. Mitengo yezvinhu izvi haina kuchinja zvakawanda mumakore gumi, kunyange zvazvo izvozvo zvingashanduka chero nguva. Ngatitarisei mimwe mienzaniso:
- Mazai : Amai makuru ane ma gramu matanhatu emapuroteni. Pa $ 3.00 gumi nemaviri, gramu yeprotheni kubva mazai inodhura zvishoma kudarika 4 cents.
- Misi uye Yogurt: Misi uye yogurt imwe neimwe ine magiramu 8 emapurotini pamukombe. Pa $ 2.60 nehafu yegorosi, iyo inopfuura 4 cents per gramu yeprotini. Yogurt ichava yakawanda kudarika izvi kunze kwekuti iwe uzviite iwe, kubva pamasendi 10 pa gram uye kumusoro.
- Cottage cheese ine inenge 15 gramu yeprotini nehafu yekapu yekushandira. Pa $ 2.50 pamapundi, inowanikwa yakafanana nemukaka pamutengo weprotheni pa 4 centi pound.
- Dhizii dzakaoma dzose dzinodhura seprototi uye dzinowanzosiyana siyana zvichienderana nechechi.
- Tofu: Pa $ 2.00 pound ye tofu, gramu yemapuroteni inotora anenge masentimita mashanu.
- TVP: Izvi zvakasvibiswa soy product ndezvakanaka kutenga mapuroteni. Yakatengwa nehuwandu kana yakatunganidzwa neBob's Red Mill, iri pasi pe2 cents per gram.
Kuchengetedza mapuroteni
Chimwe chezvinhu zvine mapuroteni anobuda ndezvokuti zvizhinji zvacho zvinoparara zvachose. Iva nechokwadi chekuita friji kana kuvashambadzira pakarepo iwe paunovaunza kumba. Munenge mapuroteni ose akapisa zvakanaka, saka unogona kutenga zvakawanda kana pane kutengesa.