Maererano nevashambadzi vezvokudya, 2018 ndiro gore rekudya mbeu dzakasiyana-siyana. Kudya zvikafu zvakanyanya muprotheni ndezvimwe zvezvinhu zvakatsvakwa zvakanyanya uye zvinoitikawo kuti ndiyo inonyanya kusanzwisiswa. Zviri nyore kupfuura iwe unogona kufunga kuti uwane idzi zvakakurumbira zveprotini zvokudya mumazuva ezvokudya zvemhuri yako. Heano zvimwe zvishoma zveprotein-protein-rich foods, yakakura kubva kumiti.
Protein 101
Tarisa kumusoro amino acids mubhuku chero ripi zvaro rebhaibheri uye iwe ugoona kuti ndiro zvivako zvepuroteni. Pasinei nerondedzero yavo yakazvininipisa, amino acids chinhu chinokosha cheutano. Amino acids uye mararamiro avo ehutano ave mazwi ezvokudya zvinokanganisa asi sayenzi shure kwavo ichiri kuvhiringidza kune vakawanda.
Apo patinodya kudya kweprotein-rima, vanoputsika mukati mao amino acids components. Zvokudya zvakasiyana zvakasiyana zvakasiyana nemaamino acids. Kune makumi maviri amino acids muhuwandu uye kamwechete pavanopinda mumuviri, vanotsvaga uye vanogadziriswa kushanda mabasa anoverengeka akakosha kusanganisira kuumba mishonga yemasumbu, zvichibvumira kushambadzira kwemvura, immune system function, nekugadzirwa kwe enzyme.
Paanosarudza kuti mapurotini-richine zvikafu zvekudya, chinangwa ndechokupedza zvivako zvose. Zvokudya zvezvipfuwo se nyama, mazai, uye mukaka zvine maawa 20 amino acid, asi mapuroteni kubva kumiti angave asina kusimba imwe kana kupfuura amino acid.
Sarudza zvokudya zvinogadzirwa nezvirimwa zvinosangana ne 20 amino acid quota, asi dzimwe, kana dzikaidyiwa mune zvimwe zvinokonzera, dzinogonawo kugadzirisa izvi. Semuenzaniso, mupunga nemabhandi pamwe chete zvinowedzera kusvika kune 20 amino acids.
Zvitsva zvinogadziriswa zvepuroteni zvinonakidza sezvo vazhinji vakaderera mumafuta akazara kana vachienzaniswa nezvokudya zvezvipfuwo.
Zvokudya zvekudyara zvinewo fiber kuitira utano hwakanaka hwehutano uye ine kako kadiki kadiki. Zvirimwa zvinewo zvakasiyana-siyana phytochemicals uye antioxidants dzinodzivirira masero uye kurwisana nekuputika mumuviri wose.
Superstar Plant Proteins
Pane nzira dzakawanda dzekunakidzwa nemaprotiniti emichero kana iwe uchinge wakananga kune zvinomwe zvezvokudya-dense zvokudya. Kutenda kuwedzera kukurumbira kwezvokudya zvakasimwa, izvi zvinodyiwa zvinokwanisika uye zviri nyore kuwana pane zvekudya.
Soy
Iro rumor mill yakapa zvokudya zve soy seyameam, tofu uye mukaka we soy mukurumbira wakaipa. Isai makuhwa kunze uye mugamuchire izvozvi zvekudya, sezvinoonekwa nehutano hwehutano hwea soy yakawanda. Soy uye soy-based foods zvakaderera mumafuta uye zvinouya zvakagadzirirwa zvine arsenal yakazara ye amino acids, iyo yakafanana inowanikwa muzvokudya. Unakidzwe ne cubed extra firm firm tofu sokutsiva mazai anotsvaira , akachekwa muchoto chinopisa, kana kuiswa muchitsiko chisina kukonzerwa nemadonhwe mashoma emafuta uye akachengetwa nomunyu. Soy mukaka une 7 gramu eprotini imwechete-kapu yekushandira. Chikamu chakafanana chemukaka wemhou chine magiramu masere. Sake mukaka unouyawo wakasimbiswa ne vitamine D uye calcium, zvichiita kuti zvive zvakanakisa zvekuisa marisi zvezviyo, smoothies, uye kubika.
Lentils
Lentiyumu ishoko rakaoma risingafaririki nokuti kubva pakuona kwezvokudya vane zvose. Lentils inotakura mune imwe mibare yezvibereko, kusanganisira mafuta ane utano uye fiber-rich rich carbs. Nekaviri mapuroteni ane zvinyorwa zvequinoa uye rurefu rwemavithamini nemaminera, vanofanirwa kudya kakawanda. Shandisa lenti muzvipukisi, mashizha , zvidimbu zvemashure, kana zvidzidzo zvepamusoro zvema tacos uye lettuce makapu. Lentils inogonawo kushandiswa senzvimbo yekugadzirisa nyama mumapapiro emabhandi uye chili.
Nuts
Tsvaga nzira dzokubatanidza michero yakagadzirwa nemiti yakadai sealmonds, walnuts, uye cashews muzvokudya zvako uye zvinonaka. Nhando imwe neimwe yegiyo inojekesa maitiro avo ega ehutano uye pane nzvimbo yevamwe vose mukudya kwakanaka.
Omega-3 rakanakisa walnuts inowedzera kunakidza kwekunaka uye kugadzirwa kwezvinhu kune smoothies uye kugadzira nyama yakakwana pane zvimwe zvinomera zvezvinomera. Maarmond ane tsvina anozadzwa ne vitamin E (an antioxidant ine simba) uye inzira iri nyore yekudzivirira masikati masikati emaschies. Amamondi anogonawo kushandiswa pamakumbo ane utano hweganola yakagadzirirwa, almond butter, uye muffin. Hunyoro, hunyoro hwekaseti ndeyekuwedzerwa kwakanaka kunokonzera fry uye fried rice . Soak cashews mumvura usiku humwechete ndokuzobatanidza kuisa mu smoothies uye mashupisi sechinoshandiswa chevaganisi chekamu.
Quinoa
Quinoa chimwe chimwe chikafu chinokonzerwa nemichero ine imwechete yakazara mapoka eamino acids se nyama. Quinoa ndiwo mbeu shomanana inogona kushandiswa yakasvibirira kana kubikwa mumasipi, kutonhora uye kutonhora saladi, uye husiku hwemasikati. Quinoa inoitawo chishamiso chekuzadza zviyo zvisina kuiswa zvepusiki zvakagadzirwa uye veggie burgers. Mukombe mumwe nomumwe wequinoa yakabikwa inotakura mu fiber, simbi uye maseregiramu masere emaprotheni. Ita mabheji akawanda pazuva rekudya prep, zvinongotora anenge maminitsi makumi maviri kugadzirira.
Peanut Butter
Tarisa kudarika sandwiches yekabhokisi rekudya uye ushandise peanut butter kuti upe ruvara, mavara uye unyanzvi hwakasimwa pamashizha ekugarisa, smoothies, maitiro ekuzvidzivirira. Rimwe nerimwe-hupuni-maviri inoshumira iyi inodikamwa yemwana ino ine magiramu masere emuprotini, pamwe nemafuta-ane utano husina mafuta. Paunenge uchitenga chirongo chepeanut butter, tsvaga chaini nechinhu chiri nyore chekunyora (marangi nemunyu) panzvimbo pekushandiswa mafuta uye shuga yakawedzerwa.
Chickpeas
Mbeu ndeimwe yemapuroteni anonyanya kushandiswa zvakasiyana-siyana. Mune imwe kapu yechickpeas (garbanzo nyemba) uchawana magiramu 15 eprotini nehafu yenguva yekuzara-kurwisana fiber. Wedzera chickpeas kune avocado toast, mashizha kana zviyo salads kana kuenzanisa batch of hummus yekucheka nekuparadzira sandwiches. Yakabikwa, yakanyorowa uye yakasimwa chickpeas inogonawo kuomeswa uye yakagochwa muchoto nokuda kwekudya kwechingwa chakaoma.
Chia Seeds
Anozivikanwa kuti ane mafuta akawanda e-omega-3 uye kukwanisa kwawo kukura mumiti inotonhora yakaisvonaka, kune zvakawanda zvinopa utano hwembeu dzechia. Pane imwe nguva isinganzwisisi uye yakaoma kuwana chigadziro, chia yakaenda yakawanda. Izvo zvipfeko zvinozivikanwa zveti smoothie ndiro asi vanhu vakawanda havazivi chia's protein content. Zvipukisi zviviri zvezviyo zvechia zvine magiramu matanhatu emapurotini pamwe chete neyero yakawanda ye fiber. Simbisa mbeu dzechia ne yogurt, mukaka wemarumondi uye michero yakasarudzwa uye igoro mufriji usiku hwose kuitira batch ye dreamy chia pudding mangwanani anotevera. Bvisa zvishoma zvipembenene mu smoothies kana kusanganiswa nemvura uye shandisa sai inotsiviwa mu muffin uye nezvimwe zvinhu zvakabikwa.