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Ukudla komama ngesikhathi sokukhulelwa kubaluleke kakhulu, ikakhulukazi ukuphuza izakhi zomzimba eziyinhloko njengamaprotheni. Lesi sakhi somzimba esibalulekile siyisici esibalulekile ekusindeni kombungu kanye nokukhula nokuthuthuka kwawo.
Isithombe sokudla esenziwe yi-senivpetro Ukushoda kwamaprotheni ngesikhathi sokukhulelwa kungaholela ekuphuphumeni kwesisu, kunciphise ukukhula kwangemva kokubeletha kanye nemikhawulo yokukhula kwe-intrauterine. Futhi, ukudla okuphezulu kwamaprotheni kungaholela ekutheni ubuthi be-ammonia nokufa kombungu. Ngakho-ke, inani elilinganisiwe lamaprotheni liphakamiswa ngochwepheshe bezempilo ngokukhulelwa okunempilo. [1]
Ngokuya ngocwaningo, imfuneko emaphakathi yamaprotheni kuzo zonke izigaba zokukhulelwa ingu-0.88 kanye no-1.1 g / kg / d. [okubili]
Kule ndatshana, sibhale phansi okunye kokudla okunothe kwamaprotheni okufanele abesifazane abakhulelwe bakufake ekudleni kwabo nakanjani. Bheka.
1. Insalimoni
Ukudla kwasolwandle okufana nesalmon kunamaprotheni amaningi futhi kuphephile ukudliwa inqobo nje uma kuphekwe ngokuhlakanipha. Lokhu kudla kwasolwandle kunempilo enhliziyweni futhi kulayishwe nama-omega-3 fatty acids, okungenye yezakhi zokukhulelwa ezibalulekile. Ngokusho kocwaningo, isilinganiso sokudla kwasolwandle okungaba ngu-29 g / ngosuku kunganciphisa ubungozi bokuncane ngeminyaka yokukhulelwa ezinganeni ezisanda kuzalwa. [3] Ngakho-ke, kufanele ube nokudla ekudleni kokukhulelwa.
Amaprotheni ku-salmon: 20.5 g (100 g)
2. Isifuba Sezinkukhu
Inyama enciphile njengesifuba senkukhu iqukethe amaprotheni amaningi uma kuqhathaniswa nokunye ukusikwa kwenyama. Bafeza cishe ingxenye eyodwa kwezintathu zezidingo zamaprotheni zansuku zonke. Ukufakwa kwenyama enciphile ekudleni kuphakanyiswa ngesikhathi sokukhulelwa ukuxhasa ukukhula nokukhula kwengane.
Amaprotheni esifubeni senkukhu: 19.64 g (100 g)
3. Ubisi
Iningi lezinzuzo zezempilo zobisi zihambisana namaprotheni alo. Ucwaningo luthi izindawo ezinobisi eziphikisana nomfutho wegazi ophakeme, i-anticarcinogenic kanye ne-immunomodulation kungenxa yamaprotheni obisi. Futhi, ukusetshenziswa kobisi ngesikhathi sokukhulelwa kusiza ekukhuleni okunempilo kwamathambo namazinyo engane. [4]
Amaprotheni obisini: 3.28 g (100 g)
4. Ubhontshisi Wezinso
Imidumba efana nobhontshisi wezinso yimithombo emihle kakhulu yamaprotheni. Benzela isidlo sokukhulelwa esinempilo futhi esihlwabusayo njengoba singangezwa kunoma yimaphi ama-curry, amasaladi noma isobho. Ucwaningo lukhombisile ukuthi ukudla komama ukudla okusetshenziswayo kukabhontshisi bezinso kunganciphisa ubungozi besisindo sokuzalwa esiphansi futhi kuncane esikhathini sokukhulelwa ezinganeni ezisanda kuzalwa. [5]
Amaprotheni kubhontshisi wezinso: 22.53 g (100 g)
5. Amaqanda
Amaqanda aqukethe inani elanele lamaprotheni asezingeni eliphakeme kanye namanye ama-micronutrients afana ne-choline, calcium, magnesium, folate namavithamini. Ucwaningo luthi amaprotheni amaqanda anempahla ye-antioxidants evimbela ubungozi bokukhubazeka kokuzalwa nokusiza ekukhuleni kweplacenta. Amaqanda asiza futhi ukuphatha amazinga e-cholesterol futhi avimbele ukuzuza kwesisindo ngesikhathi sokukhulelwa. [6]
Amaprotheni amaqanda: 12.4 g (100 g)
6. Ama-walnuts
Ukuthuthukiswa kwesikhathi eside kwe-neurodevelopmental ezinganeni kuhlotshaniswa nokusetshenziswa kwamantongomama. Amantongomane afana nama-walnuts agcwele amaprotheni nezinye izinto ezibalulekile ezinjenge-magnesium, uvithamini E, i-fiber, i-calcium nensimbi. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa komama ama-walnuts ngesikhathi sokukhulelwa kusiza ekuthuthukiseni ukufunda nokukhumbula ezinganeni. [7]
Amaprotheni kuma-walnuts: 15. 23 g (100 g)
7. Ubhontshisi weSoya
AmaSoya agcwele amaprotheni esoya futhi ukusetshenziswa kwawo kuyakhuthazwa kwabesifazane abalindele, ikakhulukazi labo abadla imifino kuphela. Ziphansi ku-cholesterol namafutha agcwele asiza ekuphathweni kwesisindo ngesikhathi sokukhulelwa. AmaSoya abhekwa njengokudla kokudla okuphekiwe okungadliwayo kuphela njengoba iqukethe zonke izinhlobo eziyisishiyagalombili zama-amino acid. [8]
Amaprotheni kosoya: 12. 95 g (100 g)
8. Yoghurt yamaGrikhi
Ngaphezu kwama-prebiotic, iyogathi yamaGrikhi nayo igcwele amaprotheni nezinhlanganisela eziningi ze-bioactive nezakhi zomzimba ezibalulekile. Lezi zinhlanganisela ezibalulekile zingasiza ekukhuleni kwethambo kombungu okhulayo futhi zivimbele ubungozi besifo sikashukela sokukhulelwa kanye nezifo zenhliziyo ezihambisanayo. [9]
Amaprotheni ngeyogathi yamaGrikhi: 8.67 g (100 g)
9. Amatshwele
Kumama we-vegan noma ongumama olindele imifino, ama-chickpeas noma ubhontshisi we-garbanzo kungaba yimithombo yamaprotheni enhle kakhulu. Banikeza izidingo zamaprotheni zansuku zonke, amandla aphezulu futhi benzela nesidlo esingcono kakhulu. Yize amaprotheni akuyo engaphansi kokusebenza ngakunye uma kuqhathaniswa namaprotheni ezilwane, ukudla kwawo okuphezulu kungagcwalisa igebe. [10]
Amaprotheni kuma-chickpeas: 20.47 g (100 g)
10. Ubisi lobisi
I-Soymilk ngomunye umkhiqizo we-soy ocebile ngamaprotheni we-soy. Hhayi kuphela impilo yomama, kepha nokunconywa kwe-soymilk kuphakanyiswa nakwezinsana ezizalwa zinokungabekezelelani kwe-lactose. I-Soymilk isiza ukunciphisa ubungozi bezinkinga zokukhula ezinganeni ezisanda kuzalwa futhi ithuthukise ukusakazwa kombungu [ishumi nanye]
Amaprotheni ku-soymilk: 2.92 g (100 g)
11. Imbewu Yamathanga
Akukhona nje ukuthi ithanga, kepha ngokocwaningo, izingxenye ezahlukahlukene zamathanga ezinjengembewu yethanga nazo zingumthombo omuhle kakhulu wamaprotheni kanye nezinye izakhamzimba ezinjenge-fatty acids novithamini C. Ngisho nembewu encane yamathanga ingakunika amaprotheni adingekayo okungasiza ekukhuleni kombungu okunempilo.
Amaprotheni ezimbewini zamathanga: 19. 4 g (100 g)
12. Ama-alimondi
Umfutho wegazi ophakeme phakathi ne-trimester yesithathu kungaba yingozi ekuthuthukiseni izifo zenhliziyo kamuva empilweni. Ama-alimondi acebile ngamaprotheni angasiza ekuthuthukiseni iphrofayili ye-lipid futhi avimbele ubungozi bezinye izinkinga zokukhulelwa. [12]
Amaprotheni kuma-alimondi: 19. 35 g (100 g)
