Imifino eyi-10 Ecebile Ngamaphrotheni

Amagama Amahle Kakhulu Ezingane

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Uma ucabanga ukuthi yizinkukhu namaqanda kuphela ezingakunikeza ukudla okunomsoco, cabanga futhi? Kunemifino eminingi futhi ecebile ngamaprotheni futhi ingakunika i-

Inani lamaprotheni adingekayo emzimbeni wakho. Amaprotheni amaminerali abalulekile adingwa ngumzimba. Enkambisweni ejwayelekile okwenzekayo ukuthi ama-amino acid aphinde ahlukaniswe ngamaprotheni ngosizo lwamafutha. Ngakho-ke, amaprotheni ayadingeka ekushiseni amafutha nokukhululwa kwamandla.

Imifino ecebile ngamaprotheni kufanele ifakwe ekudleni kwakho kwansuku zonke ukuze uthole izinzuzo. Imifino ecebile ngamaprotheni inikezwa ngokuqhubekayo. Zama le mifino enothe ngamaprotheni kanye namanye amaminerali.

I-broccoli

Kuyinto amafutha aphansi aqukethe imifino enokuqukethwe okuphezulu kwamaprotheni. I-Broccoli yelulekwe ukuthi ibe nsuku zonke nabantu abadla ejimini nokuzivocavoca umzimba. I-Brokholi nayo iqukethe amavithamini, i-fiber futhi iyindlu yesitolo yamaminerali. Cishe, amagremu ama-2 wamaprotheni anikezwa uhhafu wendebe ye-broccoli.

I-asparagus

Lesi sitshalo esiminyene ngokudla okunomsoco silungele wonke umuntu onolwazi ngezempilo futhi ofuna ukubuka lawo kilos angeziwe. Lesi sitshalo sicebile impela kumaprotheni kanti uhhafu wendebe ebilisiwe noma i-asparagus ephekiwe iqukethe 2 amagremu wamaprotheni. Isitshalo esihlala njalo esiluhlaza ngaso sonke isikhathi sikwenza kumenyu yabantu abazi impilo. Ku-sis naye ocebile kwamanye amaminerali nezakhi zomzimba ngakho-ke kufanele afakwe ekudleni kwansuku zonke njengoba imifino icebile ngamaprotheni.

Soy

ISoya yaziwa njengemvu yemvu njengoba inokuthungwa futhi izwakala njengenyama. ISoya futhi inokuqukethwe okunothile kwamaprotheni njengaleyo yenyama. Lona imifino ecebile ngamaprotheni, amavithamini kanye namaminerali okufanele afakwe kukho konke ukudla, i-veg noma cha. Isoya ephekwe noma ebilisiwe iqukethe cishe amagremu angama-35 wamaprotheni ngamagremu ayi-100 wokuphaka. Ngakho-ke, i-soya iyadingeka ekudleni okucebile kwamaprotheni.

Ubhontshisi

Ubhontshisi bazo zonke izinhlobo bunothe ngamaprotheni namanye amaminerali. Le mifino egcwele amaprotheni ingadliwa ngesikhathi sokudla noma phakathi kokudla. Ama-Mung beans, i-Kidney beans, i-White beans noma ubhontshisi omnyama konke lokhu kunothe ngamaprotheni futhi kunempilo. Cishe amagremu angama-20 kuye kwangama-25 wamaprotheni aqukethwe ngamagremu ayi-100 akhonza noma ibuphi balobhontshisi. Ubhontshisi obilisiwe ungadliwa njengokudla kokudla futhi njengoba uqukethe inani elifanele le-fiber yokudla.

I-artichoke

Imifino icebile ngamaprotheni namanye amaminerali amaningi. Kuyisipho kubantu ngokwemvelo. I-artichoke icebile nge-potassium, amaminerali, i-fiber yokudla namaprotheni futhi. Cishe i-100 gram ye-artichoke inikeza amagremu angama-30 wamaprotheni, aphakeme impela. I-Artichoke ingumfino onothe ngamaprotheni futhi kufanele ufakwe ekudleni okunothile kwamaprotheni.

Isipinashi

Ukudla okuthandwa kakhulu ngabantu abazi ngempilo, isipinashi wukudla okuphezulu kakhulu ngenxa yobuningi bezakhi zomzimba esinazo. Isipinashi futhi siyimifino ecebile ngamaprotheni. Iqukethe amaprotheni ayi-1 gram kokuqukethwe kwengxenye yenkomishi.

Amazambane

Ngaphandle kwezinye izinzuzo, amazambane aqukethe cishe u-1 kuye ku-2 amagremu wamaprotheni enkomishini egcwele ukuphakelwa.

Ukholifulawa

Kusuka emndenini ofanayo wemifino njenge-broccoli, iqukethe 2 amagremu wamaprotheni enkomishini yekholifulawa.

I-Zucchini

Iqukethe i-1 gram yamaprotheni enkomishini yokuphaka, yingakho icebile ngamaprotheni.

Iklabishi

Omunye womndeni we-cruciferous, iklabishi linama-gramu ama-2 wokuqukethwe kwamaprotheni enkomishini egcwele ukuphaka.

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