Izithelo Ezingu-10 Eziphezulu Zephrotheni Ozongezwa Ekudleni Kwakho

Amagama Amahle Kakhulu Ezingane

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Uma ucabanga ngamaprotheni, cishe ucabanga inyama, ukudla kwasolwandle, okusanhlamvu, tofu , iyogathi, ushizi, amantongomane kanye amaqanda -abasolwa abajwayelekile. Futhi awunaphutha-ziphakathi kokudla okungcono kakhulu ongakudla amaprotheni, i-macronutrient ebalulekile eyakha isisindo semisipha. Kodwa iqiniso elijabulisayo: Izithelo ziqukethe amaprotheni ngamanani amancane futhi.

Ngokusho kwe I-FDA , abesifazane kufanele bahlose ukuthola amagremu angu-46 amaprotheni ngosuku, kuyilapho amadoda kufanele adle amagremu angu-56 ngosuku. Inkomishi eyodwa yesithelo ngokuvamile izohlinzeka ngaphansi kwamagremu ayisithupha amaprotheni, ngakho yebo, kuzodingeka udle amakhilogremu namakhilogremu wezinto ukuze uhlangabezane nesidingo sakho sansuku zonke. I okwangempela izinzuzo zokudla ukudla okunothe ngezithelo amanye amavithamini nemisoco iqembu lokudla elingakunikeza, kanye nama-carbs anempilo kanye nefiber. Futhi uma uhlanganisa umthamo wakho wansuku zonke wesithelo nokunye ukudla okulula okunamaprotheni amaningi, ungakha i-pick-me-up eyanelisayo, enamaprotheni. Lapha, izithelo eziyishumi ezinamaphrotheni aphezulu* ongazifaka ekudleni kwakho (kanye nama-snack pairings ukuze ungene kumaprotheni amaningi nakakhulu).

_{*Yonke idatha yokudla okunomsoco etholakala ku- I-USDA .}

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1. I-Jackfruit (3 amagremu amaprotheni)

I-Jackfruit yisithelo sasezindaweni ezishisayo esihlobene namakhiwane, futhi ukwakheka kwenyama yaso engakavuthwa kufana ngokungathandeki nenyama yengulube edonsiwe. Ukuphakelwa kwenkomishi eyodwa kuqukethe amagremu amathathu wamaprotheni. Iphinde ifakwe nezinye izinzuzo zezempilo, njengamagremu amathathu efayibha namamiligremu angu-110 e-potassium enempilo enhliziyweni, kanye namavithamini A no-C, i-magnesium, i-calcium, insimbi ne-riboflavin, Umtholampilo waseCleveland .

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2. Ugwava (4 amagremu amaprotheni)

Okunye ukwelapha kwasezindaweni ezishisayo, ugwava uqukethe cishe amagremu amane amaprotheni inkomishi ngayinye, okuwenza ube ngesinye sezithelo ezinamaphrotheni amaningi ongazithola. Isithelo esimnandi ngokwendalo siqukethe nenqwaba kavithamini C kanye ne-fiber, ikakhulukazi uma udla isikhumba futhi imbewu (ongakwazi futhi okufanele!).

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3. Ukwatapheya (3 amagremu amaprotheni)

Cishe usuyazi kakade ukuthi ukwatapheya ungumthombo omuhle kakhulu wamafutha anempilo, kodwa bewazi ukuthi futhi unamagremu amathathu amaprotheni enkomishini ngayinye? Ngokuvumelana ne Imisedari-iSinayi , ibuye icebile ku-fiber, i-folate, i-magnesium, i-riboflavin, i-niacin namavithamini C, E no-K. Ukuhlanganiswa kwamafutha kanye ne-fiber kuzokugcina ugcwele, futhi.

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4. Ibhilikosi (2 amagremu amaprotheni)

Inkomishi eyodwa yebhilikosi eluhlaza (hhayi omisiwe) izokunikeza amagremu amabili amaprotheni. Isithelo samatshe siwumthombo omuhle we-potassium namavithamini A, C no-E wempilo yamehlo nesikhumba, nge WebMD . I-fiber esenyameni nasesikhunjeni ingasiza ekugayeni ukudla futhi ikugcine wanelisekile, nawe.

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5. Amajikijolo (amagremu angu-2 amaprotheni)

Ngokumangalisayo, inkomishi eyodwa yamajikijolo aluhlaza iqukethe cishe amagremu amabili amaprotheni (kanye namagremu ayisishiyagalombili efiber). Uzothola cishe amaphesenti angama-50 wesibonelelo sansuku zonke esinconyiwe sikavithamini C, kanye namazinga aphezulu wama-antioxidants alwa mahhala nama-polyphenols athuthukisa ubuchopho.

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6. I-Kiwi (2 amagremu amaprotheni)

Inkomishi eyodwa ye-kiwi inamagremu amabili amaprotheni, futhi inqobo nje uma uhlanza kahle isikhumba, ungathola izinzuzo zayo ezinothe nge-fiber. I-Kiwi nayo iqukethe i-vitamin C eningi, i-potassium ne-phosphorus, kanye nensimbi.

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7. Ama-Cherries (1.6 amagremu amaprotheni)

Ukuphatha okumnandi kakhulu kwehlobo kunamagremu angu-1.6 weprotheyini inkomishi ngayinye (i-pitted, ngokwemvelo). Ziwumthombo omuhle kakhulu we-potassium, ongalawula umfutho wegazi futhi ubalulekile ekusebenzeni kwemisipha, futhi zinezakhiwo eziningi zokulwa nokuvuvukala nezokulwa nokuvuvukala. Ama-cherry nawo acebile nge-melatonin, engakusiza ukuthi uthole ubuthongo obumnandi ebusuku . (Futhi uma zingekho ngesikhathi sonyaka, ungawathenga efriziwe ukuze ahlanganiswe nama-smoothies.)

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8. Omisiwe (igremu elingu-1 lamaprotheni)

Njengoba inoshukela omningi kunesithelo esingavuthiwe, ingxenye eyodwa yamagilebhisi omisiwe iwunsi (womp, womp). Kodwa lelo nani elincane lisaqukethe cishe igremu elilodwa lamaprotheni, kanye namathani e-fiber ne-potassium. Omisiwe futhi anenani elifanele lensimbi, elingasiza ekuvimbeleni i-anemia .

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9. Ubhanana (1.6 grams protein)

Ukuzwile lokho ubhanana ane-potassium eningi (yidla eyodwa ukuze uthole i-cramp yomlenze!) kodwa futhi aqukethe cishe amagremu angu-1.6 weprotheyini enkomishini ngayinye. Ziwumthombo okahle we-fiber, ama-prebiotics, amavithamini A, B6 no-C, kanye ne-magnesium. Futhi FYI, kufanele ngabe udla lezo zinhlamvu ezinezintambo (aka phloem izinyanda ): Afana nendlela yawo wonke umsoco ongaphakathi kwesithelo.

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10. I-Grapefruit (1.3 amagremu amaprotheni)

Inkomishi eyodwa ye-grapefruit enelanga iqukethe amagremu angu-1.3 wamaprotheni, ingasaphathwa engaphansi kwama-calories ayi-100. Njengezinye izithelo ezisawolintshi, igcwele i-vitamin C eqinisa amasosha omzimba, kanye ne-calcium eyakha amathambo nensimbi. Futhi ngokusho WebMD , i-citric acid ku-grapefruit ingase ivimbele amatshe ezinso (ibopha i-calcium eningi emzimbeni, okungaholela esimweni esibuhlungu).

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