12 High-Protein Grains ongayengeza ekudleni kwakho

Amagama Amahle Kakhulu Ezingane

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Ungayithola ku-shake noma i-steak, kodwa yini ngempela amaprotheni futhi kungani ibaluleke kangaka? Nokho, amaprotheni angenye yama-macronutrients amathathu esiwadla emithonjeni yethu yokudla—okusho ukuthi ingeyeqembu elikhethekile lezinto umzimba wakho ongakwazi ukuzenza, kodwa kufanele uzidle ukuze uphile. Sekushiwo lokho, amaprotheni ahlukile kubazala bawo macronutrient, amafutha nama-carbohydrates, ngoba umzimba awunawo amandla okuwugcina. Ngakho-ke, kubaluleke kakhulu ukuthi uthole ukudla kwakho kwansuku zonke. I-Recommended Dietary Allowance (RDA) yamaprotheni ngamagremu angu-0.8 ngekhilogremu ngayinye (0.36 amagremu ngephawundi) yesisindo somzimba ngosuku.

Kodwa yini ngempela amaprotheni ayenzela umzimba wakho? Ukudla inani elihle lamaprotheni ekudleni komuntu kungasiza ukugcina isisindo semisipha, ubuqotho kanye nokuzivikela komzimba, kusho uDkt Amy Lee, inhloko yezokudla okunomsoco. I-Nucific . Uphinde asitshele ukuthi ukuthola amaprotheni anele kubaluleke kakhulu njengoba sikhula, njengoba umzimba ulahlekelwa isisindo esithambile njengoba sikhula. Asikho isidingo sokuyibhukha esitolo senyama, noma kunjalo, ngoba le macronutrient ingatholakala ezitshalweni, ezitshalweni, emikhiqizweni yobisi futhi-uyaziqagela - okusanhlamvu. Ngaphezu kwalokho, okusanhlamvu okunamaprotheni amaningi kuqukethe amafutha agcwele kancane kunamaprotheni avela emithonjeni yezilwane, futhi anothile ngezakhi ezibalulekile ezifana namavithamini B kanye ne-fiber yokudla okufanele iqale. Unalokho engqondweni, nazi izinhlamvu zamaprotheni amaningi okudingeka uzifake ekudleni kwakho, izibalo.

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

OKUhlobene: 25 Ukudla Okunempilo Kwamaprotheni Okunambitheka Kahle Empeleni

Ufulawa opeledwayo

15g amaprotheni indebe ngayinye, ufulawa oluhlaza

Okunye okukhethiwe kukaDkt. Lee, ufulawa wesipelingi uhlamvu lwasendulo lwamatshe kanye nomzala wakudala kakolweni ongasetshenziswa njengoba ubungenza ufulawa ojwayelekile. (Cabanga: Amakhukhi, amakhekhe nezinkwa ezisheshayo.) Okuhle kunakho konke, uDkt. Lee usitshela ukuthi lokhu kushintshaniswa okulula kuwumthombo omuhle wefayibha futhi kuqukethe amaprotheni amaningi ngokuphakelwa ngakunye uma kuqhathaniswa nofulawa kakolweni. (I-Psst: Ufulawa kakolweni unama-protein angu-13g ngenkomishi ngayinye.) Ngaphezu kwalokho, isipelingi siwuhlamvu oluphelele-siqukethe i-endosperm, igciwane kanye ne-bran-okusho ukuthi ngokokuqukethwe okuphelele kwezakhi, kudlula eminye ifulawa ecutshunguliwe njalo.

2. I-Buckwheat

5.7g amaprotheni inkomishi ngayinye, ephekiwe

Awukwenzi ukubhaka okuningi? Yenza imali. Cha, ngempela: I-Buckwheat ingenye okusanhlamvu okuphezulu okunamaprotheni okulula ukusebenza ngakho futhi okumnandi kakhulu, futhi. UDkt. Lee utusa i-buckwheat kwabadla imifino ngoba, ngaphezu kwamaprotheni amaningi, uqukethe nawo wonke ama-amino acid ayisishiyagalombili abalulekile umzimba wakho awadingayo ukuze uchume. Ukuze uthole i-side dish noma isitsha semifino, pheka ezinye kasha -i-groat yonke ye-buckwheat eluma amazinyo kanye nokunambitheka kwamantongomane okusikhumbuza i-farro-noma vele ulungise ngesitsha senhliziyo ama-noodle we-soba , ukudla okuyisisekelo kwaseJapane okunambitheka kushisa noma kubanda ngendlela emangalisayo.

3. I-quinoa

8g amaprotheni indebe ngayinye, ephekiwe

I-Quinoa ibilokhu ithukuthele isikhashana manje, futhi ngesizathu esihle. Lokhu okusanhlamvu okungenayo i-gluten kuphezulu kukho kokubili amaprotheni kanye nefayibha encibilikayo—futhi uDkt. Lee usitshela ukuthi lokhu kwakamuva kuyisisekelo sokudla esilungele ukudla. ama-probiotics , okuthuthukisa impilo yamathumbu jikelele. Ibhonasi: I-quinoa iqukethe wonke ama-amino acid ayisishiyagalombili abalulekile, ngakho-ke amasaladi e-quinoa ayinketho ehlakaniphile ikakhulukazi kwabadla imifino nemifino.

4. Kamut

9.82g amaprotheni inkomishi ngayinye, ephekiwe

Lo kolo wasendulo unazo zonke izinzuzo zokudla okunomsoco wezinye izinhlamvu ezisohlwini lwethu—ama-amino acid, amavithamini, amaminerali—kanye nokuqukethwe kwamaprotheni okuhlaba umxhwele, nakho. Ngaphezu kwalokho, ukuthungwa okuqinile kanye ne-nutty flavour kwenza i-kamut ibe mnandi kakhulu ukuyidla, ngakho-ke ngeke ube nesikhathi esinzima ukugwinya lena, njengokusanhlamvu okushisayo noma irayisi elimhlophe.

5. I-pasta kakolweni wonke

7.6g amaprotheni inkomishi ngayinye, ephekiwe

Ufulawa kakolweni unamaprotheni amaningi kunofulawa ocolisisiwe, ngakho-ke akufanele kusimangaze ukuthi i-pasta kakolweni ibuye ibe nephrofayili ephezulu yokudla okunempilo uma iqhathaniswa nozakwabo ocutshunguliwe. Iphuzu elibalulekile: I-pasta iye yahlambalazwa ngokungafanele-futhi uma wenza i-spaghetti kakolweni ngama-meatballs ngokuzayo lapho uhalela ukudla okunethezeka okune-carb, umzimba wakho uzokubonga.

6. Umzala

6g amaprotheni indebe ngayinye, ephekiwe

I-Couscous, ukudla okuyisisekelo kwaseNyakatho Afrika okuhlanganisa amabhola e-itty-bitty e-semolina echotshoziwe, inokuthungwa okuthambile futhi okunomoya okukwenza kuhluke kwezinye zezinhlamvu eziminyene ohlwini lwethu. Nokho, ungakhohliswa: Lokhu okusanhlamvu okucebile ngamaprotheni kungakugcwalisa ngokushesha, ikakhulukazi uma kuphakelwa kanye ne-chunky tuna, utamatisi oswiti kanye ne-pepperoncini ebabayo.

7. Ummbila

6g amaprotheni indebe ngayinye, ephekiwe

Izindaba ezinhle: Uma uvame ukududuzeka endishini eshisayo ye-oatmeal ngesidlo sasekuseni, usuvele ujabulela izinzuzo zokusanhlamvu okunamaprotheni amaningi. Ingcono kakhulu kunokuningi (okucutshungulwe kakhulu) okusanhlamvu kwasekuseni, le nketho ephelele yokusanhlamvu iyindlela enhle kakhulu yokugcwalisa ekuseni kuyilapho uthola amandla akho okuqala aqinile amaprotheni osuku. Qaphela: Ukuze uthole ubuningi bezinzuzo zezempilo, zama insimbi-cut oats -lolu hlobo (olupheka kancane) lwe-oatmeal lucutshungulwa kancane futhi, ngenxa yalokho, lunokuqukethwe okuphezulu kwe-fiber kanye nenkomba ye-glycemic ephansi kakhulu.

8. Impuphu

8g amaprotheni indebe ngayinye, ephekiwe

Kungakhathaliseki ukuthi ukubiza ngokuthi i-polenta noma ama-grits, ungakwazi futhi kufanele uzinikele ekunikezeni i-cornmeal slurry noma nini lapho usesimweni sokudla okunethezekile okumnandi, kodwa hhayi okona. Ngaphandle kokuba umthombo omuhle kakhulu wamaprotheni, ummbila nawo ugcwele i-fiber. Futhi, ihambisana kahle nenani elikhulu le-parmesan-uyazi, ukukhulisa kokubili ubumnandi kanye ne-protein factor ku-waw swoop eyodwa.

9. Irayisi lasendle

7g amaprotheni indebe ngayinye, ephekiwe

Kuyaxaka, kodwa kuyiqiniso: Ilayisi lasendle alilona irayisi empeleni. Naphezu kokubukeka kwawo okufanayo, lokhu okusanhlamvu kuvunwa ezinhlotsheni ezine ezihlukene zotshani ezingahlobene nerayisi elivamile. Sekushiwo lokho, irayisi yasendle iyiprotheni ephelele—okungukuthi, iphrotheni equkethe wonke ama-amino acid abalulekile—futhi ilayishwe amaminerali afana ne-zinc ne-phosphorus, kanye nama-antioxidants okuqalisa. Ibhonasi: Ungenza isobho lenkukhu elisho ukuthini noma isitsha seBuddha esimibalabala ngalesi.

10. UFarro

8g amaprotheni indebe ngayinye, ephekiwe

I-chewy, i-nutty namaphesenti angu-100 eyanelisayo-okukodwa kwalokhu okusanhlamvu okuncane okuminyene kuletha inani elimangalisayo lamaminerali abalulekile (cabanga: insimbi ne-magnesium) kanye nenqwaba ye-fiber, futhi. Nakuba i-farro ingeyona iphrotheni ephelele, iba eyodwa ngokushesha lapho uphonsa imifino embalwa ukuze wenze isaladi ye-farro emnandi.

11. I-Amaranth

9.3g amaprotheni inkomishi ngayinye, ephekiwe

I-Amaranth iwumbumbulu okusanhlamvu—okusho ukuthi ithathwa njengokusanhlamvu okuphelele ngenxa yephrofayili yayo yokudla okunomsoco, naphezu kweqiniso lokuthi ngokobuchwepheshe ayilona nhlobo okusanhlamvu. Nokho, ungagxili kulo mehluko wezitshalo: Odinga ukukwazi ngempela ukuthi lena iyiphrotheni ephelele, egcwele wonke ama-amino acid ayisishiyagalolunye abalulekile, aqukethe namaminerali abalulekile njengensimbi ne-phosphorus. Oh, kanti i-amaranth iphinde inikeze i-manganese eningi, iminerali edlala indima ebalulekile ekuhlanganiseni amaprotheni.

12. Amajikijolo kakolweni

7g amaprotheni indebe ngayinye, ephekiwe

Amajikijolo kakolweni athatha isineke esincane ukuwalungiselela, kodwa uma uhlanganisa inqwaba ungajabulela lokhu okusanhlamvu okuhlukahlukene kumasaladi, ezitsheni zasekuseni noma njengohlangothi oluzimele lwe-la risotto. Uyini umvuzo? Umthamo omkhulu wamaprotheni, i-iron kanye ne-fiber (ukubala okumbalwa) ongajatshulelwa ezitsheni ezinoshukela nezinoshukela ngokufanayo.

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