Ita Healthy Eating Zvishoma
Mapuroteni chikamu chinokosha chekudya kwakanaka uye inogona kukubatsira kuti uremerwe. Asi iwe unoziva nzira yekusarudza yakanakisisa yemaprotein foods? Smart maonda maproteni emvura ane hutano muhutori asi huri pasi mumafuta uye makoriyori.
Shandisa izvi zvakakosha mapuroteni apo iwe unotengesa kudya kwako kwevhiki nevhiki. Zvadaro kuzadza kudya kwako kwemangwanani kwemanheru uye ndiro yemanheru nezvokudya izvi.
Iwe uchabatsirwa nekudya kwakanaka uye kubva kunzwa kwekuzara uye kugutsikana izvo mapuroteni anopa.
Hove
Mhando dzakasiyana dzehove dzakabva kune zvakakosha zveprotini. Nehove dzakawanda dzakaderera mumafuta akazara kupfuura shiri kana nyama. Hove yemvura inotonhorera, yakadai salmon, isarudzo yakanakisisa sezvo ine huwandu hwe omega-3 fatty acids, mafuta akanaka anogona kukubatsira utano hwako. Tuna, mackerel, cod, herring, uye anchovies zvakare izere nemaprotheni simba uye chikafu.
Chicken neTurkey
Nyuchi dzinokonzerwa nemapuroteni, asi koriori yezvikuku inogona kusiyana. Saka zvakakosha kuverenga mabhii ezvokudya uye kusarudza zvakasvibiswa zvitsvuku zvehutu nehuku kana kazhinji sezvazvinogona. Sezvo mutemo wega wega, nyama yakatsvuka yakadzika mumakoriri kupfuura nyama yakasviba. Uyewo, iva nechokwadi chekubvisa ganda usati wadya uye dzidza kuti ungaita sei nyama yako kana kuti Turkey kuti ucheke mafuta uye makori. Iwe unogonawo kubika huku kana kuibika kuti uchengetedze calorie count pasi .
Lean Beef
Kurinda mafuta ako uye kuwedzera kwekoriori yako zuva nezuva hazvireve kuti iwe unofanira kusiya steak. Kana ukasarudza rudzi rwakanaka rwemombe , inogona kuva chikamu chakareruka chekureruka kwako purogiramu. Sarudza mapepa nemashoko okuti "zvakapoteredza" kana "kurega" muzita, uye avo vane maratiki asingaoneki. Gadzira chero mafuta anooneka usati wabika kana kubvunza bheji kuti uite izvozvo usati wadziputira.
Pakusarudza pasi nyuchi, tsvaga "chirema" Kana iwe uchifarira nyama tsvuku, asi uchiri kudikanwa kuderedza mafuta, funga bheti semhuka yako yakatsvuka pane imwe. Iyo inonaka semombe asi inopa mafuta mashoma kudarika akawanda anoenzaniswa nenyuchi dzenzombe uye dzinoita.
Mazai
Mazai anokwanisa kuva chikamu chekudya kwakanaka kwehupenyu nokuti ivo vane bhajeti-vane ushamwari, vanononoka uye vane nyore kugadzirira. Majini mazai akadzika uye anopa makiromita mashanu emapurotini paanoshumira. Iwe unogona kushandisa mazai kuti uite kudya kwekudya kwakanaka , kana iwe unogona kuita sandwiches kana kunzwatier dish zvakadai semuriwo frittata kana vegetarian quiche. Kana iwe uine hanya nezveku cholesterol, shandisa zvishomanana zvisikwa nokuti mafuta uye cholesterol ari mu yolk.
Dairy-Fat Dairy
Zvigadzirwa zvemukaka zvakakora-mafuta, zvakadai semafuta akaderera kana mukaka, ndizvo zvakakosha zvepurotini yakaonda nokuti akawanda emafuta akazara akabviswa kwavari. Vanopa vitamini D uye calcium. Iko-fat-fat cheese, mukaka uye yogurt yemagariro uye yogurt yogurt ndezvokudya zvekudya kwakanaka sezvazvinogona kushandiswa mukati mechipi zvacho chekudya kana sechikamu chekudya.
Nenyuchi, Peas, uye Lentils
Nyemba, peas, uye lentiy zvakare dzakanaka dzakakonda mapuroteni, kunyanya kune avo vanotevera kudya kwezvirimwa.
Vanopa zvakawanda zve fiber, izvo zvinogona kukubatsira iwe kubatisisa kudya kwako . Puroteni uye fiber pack "imwe-maviri" punch "inogona kukubatsira kunzwa uzere kwenguva refu kupfuura zvimwe zvekudya uye nokudaro kudzivirira kudya. Edza kuwedzera nyemba kune mapepa zvakadai sechili, soup, kana kuti uite saraji ine utano kuti uchengetedze kudya kwako munzira.
Iwe uchaona kuti mapuroteni snack bars uye mapuroteni powders haasi pane urongwa urwu. Sei? Nokuti nyanzvi dzinowanzokurudzira kuti iwe uwane protein kubva pane zvakakwana zvekudya panzvimbo yekugadzirisa zvinowedzera. Zvechokwadi, izvozvo hazvirevi kuti mapfupa nemapuranga zvakashata kwauri, asi iwe unonakidzwa nehutano hwakanaka kana ukasarudza kudya kwakakwana semaproteni akanaka ane simba kakawanda.
Uye usakanganwa kuti iwe unogadzirira sei mapuroteni marefu zvakanyanya kana uri kudya kuti uremerwe uremu. Bika, yakabikwa kana nyama yakabikwa uye zvokudya zvegungwa kuti udzikise huwandu hwemafuta waunoshandisa. Iva nechokwadi chekuyera mishonga yemiti yakadai sekizi kana yega yega yogurt nokuti makorikiti mune zvigadzirwa izvi anowedzera nokukurumidza. Uye edza kusawedzera mafuta akawanda paunogadzira ndiro nemabhandi. Zvokudya zvekare zvinogona kugadzirirwa nemafuta mashoma kuti uchengetedze calori uye uchiri kunakidza zvikuru.