20 Imifino Enephrotheni Eningi Ongayengeza Ekudleni Kwakho

Amagama Amahle Kakhulu Ezingane

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Imibuzo ye-Pop: Amaprotheni angu-A) i-macronutrient ebalulekile umzimba wakho oyidingayo ukuze wakhe futhi ulungise imisipha, futhi ukhiqize amahomoni nama-enzyme akugcina usebenza; B) etholakala kuphizi, ummbila kanye ne-asparagus; noma C) kokubili u-A no-B.

Ukube ubuwazi ukuthi impendulo ithi C, siyakuhalalisela, ngoba kuvela ukuthi amaprotheni akuyona into ongayithola ngokudla inyama, izinhlanzi zasolwandle, imidumba, tofu , iyogathi, ushizi, amantongomane kanye amaqanda . Ngenkathi labo kukhona imithombo yokudla engcono kakhulu, amaprotheni nawo atholakala ngamanani amancane ku izithelo nemifino.

Ngokusho kwe I-National Academy of Medicine , abantu abadala kufanele bahlose ukuthola okungenani amagremu angu-0.8 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba, noma cishe amagremu angu-7 kuwo wonke amakhilogremu angu-20. Ukuphakelwa kwenkomishi enguhhafu kwanoma iyiphi imifino enikeziwe ngokuvamile kuzonikeza amagremu amaprotheni angaphansi kweshumi, ngakho-ke, kufanele udle amakhilogremu e-broccoli ukuze uhlangabezane nesidingo sakho sansuku zonke ngaphandle komunye umthombo wamaprotheni. Izinzuzo zangempela zokudla ukudla okunothe ngemifino amanye amavithamini nemisoco enikezwa yiqembu lokudla, kanye nokugcwalisa i-fiber nama-carbs agcina amandla. Futhi uma uhlanganisa umthamo wakho wansuku zonke wemifino nokunye ukudla okucebile amaprotheni, khona-ke ukhona ngempela ukupheka ngegesi.

Lapha, imifino engu-20 enamaprotheni amaningi ongayengeza ekudleni kwakho (kanye nemibono yeresiphi ukuze ikukhuthaze).

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

OKUhlobene: 30 Ukudla Okunamaphrotheni Aphezulu Okungeyona I-steak Eyisicefe Namazambane

1. Edamame

Isamba samaprotheni: 9 amag nge½ indebe, ephekiwe

Ngokulingana nokuluma, ubhontshisi we-edamame—ophekiwe—upakisha inqwaba yamaprotheni, kanye ne-fiber, i-calcium, i-folate, i-iron kanye novithamini C. Wazame kuthosiwe, abilisiwe futhi anongwe noma ahlanzwe ediphini.

Izame:

• I-Edamame eyosiwe
• Edamame Hummus
• Easy Edamame Spread

2. Udali

Isamba samaprotheni: 8 amag nge½ indebe, ephekiwe

Udali ziphezulu kakhulu ku-fiber, i-potassium, i-folate, i-iron futhi, yebo, amaprotheni, ngakho-ke zenza indawo yenyama ekahle ikakhulukazi yabadla imifino nemifino. Ngaphezu kwalokho, ahlukahlukene ngokwanele ukungena kuma-casseroles, amasobho namasaladi ngokufanayo.

Izame:

• I-Creamy Vegan Lentil kanye nemifino Egazingiwe Bhaka
• I-Radicchio, i-Lentil ne-Apple Salad ene-Vegan Cashew Dressing
• I-Easy One-Pot Lentil Kielbasa Isobho
• Isaladi Lemon-Tahini nge Udali, Beet kanye Izaqathi
• I-Cauliflower Rice Bowl with Curried Lentils, Izaqathi kanye neYogathi

3. Ubhontshisi Omnyama

Isamba samaprotheni: 8 amag nge½ indebe, ephekiwe

Ukuthi ukhetha okomisiwe noma okusemathinini ubhontshisi omnyama , uzothola ibhalansi yamaprotheni, ama-carbs kanye ne-fiber ebenza bagcwalise futhi babe nomsoco. Futhi zicebile ku-calcium, i-magnesium, i-manganese, ithusi ne-zinc. Siwathanda ku-chili, ama-tacos ngisho ne-hummus.

Izame:

• Ushili Wamazambane Omnandi neTurkey kanye Nobhontshisi Omnyama
• Ukwatapheya kanye ne-Black Bean Pasta Isaladi
• I-Black Bean Hummus
• Ubhatata Nobhontshisi Omnyama Taco nge-Blue Cheese Crema
• Isobho likaKhokhothi Elimnandi Elisheshayo nelilula

4. Cannellini Ubhontshisi

Isamba samaprotheni: 8 amagremu & frac12; indebe, ephekiwe

Ubhontshisi we-cannellini oguquguqukayo (oke ubizwe ngokuthi ubhontshisi omhlophe) udla amathani efayibha, kanye nemisoco ebalulekile yethusi, i-folate nensimbi kanye nama-antioxidants avikela inhliziyo. Zinokhilimu, zinomhlaba futhi zihamba kahle kumasaladi ane-squash noma isobho esisekelwe kutamatisi kanye nezitshulu.

Izame:

• Isaladi Ubhontshisi Othosiwe Nobhontshisi Omhlophe, Iimvuthu Yesinkwa kanye Nolamula Olondoloziwe
• Ubhontshisi Be-Cannellini Oboshiwe nge-Prosciutto nama-Herbs
• Ubhontshisi Omhlophe nge-Rosemary kanye no-anyanisi we-Caramelized
• Utamatisi Nobhontshisi Omhlophe ku-Toast

5. Uphizi

Isamba samaprotheni: 7 amag nge½ indebe, ephekiwe

Uphizi zithandwa ngesizathu: Ngaphezu kwamaprotheni, agcwele i-folate, insimbi, i-phosphorus kanye ne-fiber elawula ukugaya. Baphakele ku-curry okhilimu, okhiqizwe phezulu kwesaladi noma uguqulwe waba i-veggie burger.

Izame:

• I-Chickpea kanye ne-Vegetable Coconut Curry
• Isaladi Kale nge Crispy Chickpeas
• U-Julia Turshen's Stewed Chickpeas noPepper kanye neZucchini
• I-Feta ebhakwe nge-Garlicky Kale kanye namaChickpeas
• I-Chickpea Burgers
• I-Smashed Chickpea Salad Sandwich

6. Ubhontshisi wePinto

Isamba samaprotheni: 7 amag nge½ indebe, ephekiwe

Ubhontshisi be-Earther, i-nutty pinto iqukethe amaphesenti amangalisayo angu-20 yenani elinconywayo lansuku zonke lensimbi ngenkomishi ngayinye, kanye namaphesenti angu-28 e-RDV ye-vitamin B1, esiza umzimba wakho ukuguqula ukudla kube amandla. Zizame kulayisi nobhontshisi wakudala noma i-pozole yase-Mexico.

Izame:

• I-Homestyle Ilayisi nobhontshisi
• i-pozole eluhlaza

7. Lima Beans

Isamba samaprotheni: 5 amagremu nge½ indebe, ephekiwe

Ngaphezu kwawo wonke lawo maprotheni, inkomishi eyodwa kabhontshisi we-lima iqukethe amagremu ayisishiyagalolunye we-fiber, kanye nenani elikhulu lensimbi ne-potassium. Ziyinketho yakudala ye-succotash, kodwa futhi zikhanya ngokwazo.

Izame:

• I-Lima Bean Butternut Succotash
• Ubhontshisi WaseNingizimu
• I-Southern Succotash ne-Okra, Ummbila kanye Notamatisi

8. Uphizi Oluhlaza

Isamba samaprotheni: 4 amagremu nge½ indebe, ephekiwe

Ophizi abancane banikeza amaprotheni abalulekile, futhi bacebile ngamavithamini A, B1, C no-K. Ngaphezu kwalokho, banambitheka kahle ngayo yonke into kusukela ekudleni kwasolwandle kuya kushizi nenyama yenkukhu.

Izame:

• Ama-scallops asolwandle nama-Green Peas, i-Mint nama-Shallots
• Isobho se-Spring Pea nge-Mint
• I-Double Pea, i-Prosciutto ne-Burrata Platter
• I-Asparagus, i-Pea ne-Ricotta Tarts
• Isaladi ye-Sugar Snap Pea ene-Chèvre Ranch
• Inkukhu kanye ne-Snap Pea Hlanganisa-Fry

9. Amahlumela kabhontshisi wesoya

Isamba samaprotheni: 5 amagremu nge½ indebe, eluhlaza

Uma ucabanga ukuthi lawo mahlumela kusemishi lakho ayewukuhlobisa nje, cabanga futhi. Anamaphrotheni amaningi, amavithamini B afana ne-niacin, i-riboflavin, i-thiamin ne-folate, kanye namavithamini A, C no-K. Wazame njenge-topping on isobho noma isitsha semifino.

Izame:

• Bibimbap Izitsha
• I-Pad Thai ye-Cheater yemizuzu engu-15
• I-Vegan Slow-Cooker Detox Coconut Soup
• I-Instant Pot Vegan Pho

10. Amakhowa

Isamba samaprotheni: 3 amagremu nge½ indebe, ephekiwe

Amakhowe awumthombo we-cal-cal, one-fiber ephezulu ongagcini nje ngokugcina amaprotheni, kodwa futhi uvithamini D, i-zinc eqinisa amasosha omzimba kanye ne-potassium, enganciphisa umfutho wegazi. Zisebenzise njengengxenye yenyama emnandi kuma-pastas noma njenge i-topping ku-pizza .

Izame:

• Imizuzu engu-20 yeMushroom Stroganoff
• Imifino iWellington enamakhowe nesipinashi
• I-Portobello Mushrooms Egcwele I-Barley Risotto
• I-Easy Skillet Linguine ne-Trumpet Mushroom 'Scallops'

11. Isipinashi

Isamba samaprotheni: 6 amag ngenkomishi engu-1, ephekiwe

Inkomishi yenkomishi, isipinashi inamakholori aphansi kakhulu kodwa iphezulu amaprotheni namanye amavithamini namaminerali abalulekile, njengamavithamini A, C no-K, i-folate, insimbi, i-magnesium, i-calcium ne-potassium. Isebenza ngezindlela eziningi ukuqala futhi yenza okungeziwe okumnandi kuma-pastas, ama-smoothies namasaladi, noma anikezwe wona ngokwawo.

Izame:

• I-coconut Creamed Spinach
• Isipinashi namagobolondo Agcwele Ushizi Amathathu
• I-Balsamic Brown Butter Tortellini neSipinashi namaHazelnuts
• Isipinashi esibhakiwe sika-Ina Garten kanye ne-Zucchini

12. Ama-artichokes

Isamba samaprotheni: 5 amagremu ngenkomishi engu-1, ephekiwe

Ama-artichokes agcwele izakhamzimba ezibalulekile njengensimbi, i-potassium namavithamini A no-C, futhi aziqhayisa ngaleyo nhlanganisela eyanelisayo yamaprotheni ne-fiber. Ziguqule zibe idiphu ekhilimu yakudala noma uzame ku-pizza noma i-pasta noma njengesiphuzo. (Psst: Nansi indlela yokupheka eyodwa uma ungakaze ukwenze.)

Izame:

• I-Artichokes Egazingiwe Nge-Garlic Aioli Yokudipha
• I-Goat Cheese Pasta neSipinashi kanye ne-Artichokes
• Izikwele ze-Artichoke yesipinashi
• I-pizza ye-Flatbread eyosiwe ene-artichoke, i-Ricotta ne-Lemon

13. I-Brokholi

Isamba samaprotheni: 5 amagremu ngenkomishi engu-1, ephekiwe

Ngaphandle kokuba umthombo omuhle wamaprotheni, i-broccoli iphezulu ku-fiber, i-iron, i-calcium, i-selenium namavithamini B. Kurosiwe okumnandi noma kugaywe ngokuningi kunosawoti kanye nopelepele, noma kuphendulwe esikhundleni se-pizza crust ene-carb ephansi.

Izame:

• I-Broccoli Eshisayo
• I-Pan-Roasted Broccoli 'Steaks' ne-Garlic-Sesame Vinaigrette
• I-Broccoli Eshisiwe ne-Sriracha Almond Butter Sauce
• I-Broccoli Margherita Pizza

14. Amahlumela AseBrussels

Isamba samaprotheni: 5 amagremu ngenkomishi engu-1, ephekiwe

Inkomishi eyodwa ephekiwe Amahlumela aseBrussels iqukethe a yakho amavithamini-amaphesenti angu-150 we-vitamin C enconyiwe kanye namaphesenti angu-250 we-vitamin K-plus fiber, amaprotheni kanye nama-anti-inflammatory compounds. Kungakhathaliseki ukuthi kugazingiwe, kugayiwe, kufakwe uthuli ngeParm noma kugoqwe ngobhekeni, benza isengezo esihlwabusayo (futhi esinempilo) kunoma yikuphi ukudla.

Izame:

• Cacio e Pepe Brussels Amahlumela
• I-Brussels Sprouts Skillet ne-Crispy Pancetta-Garlic Breadcrumbs
• I-Crispy Parmesan Brussels Sprout Bites
• I-Maple Syrup kaDorie Greenspan kanye ne-Mustard Brussels Sprouts
• Amahlumela AseBrussels Athosiwe
• Ama-Slider aseBrussels ahluma
• I-Crispy Bacon-Egoqwe Amahlumela aseBrussels
• I-Brussels Sprouts Latkes

15. I-asparagus

Isamba samaprotheni: 4 amagremu ngenkomishi engu-1, ephekiwe

Lokhu intandokazi yasentwasahlobo ingase yaziwe ngokwenza uchama wakho uhogele ngendlela engavamile, kodwa qhubeka udla: Igcwele amavithamini A, C, E, K, no-B6, kanye ne-folate, insimbi, ithusi, i-calcium ne-fiber ngaphezu kokuqukethwe kwayo kwamaprotheni amaningi. Ufuna indlela entsha yokuyilungiselela? Yiphose esaladini enezithelo eziningi zamatshe.

Izame:

• Amaqanda e-One-Pan ane-Asparagus notamatisi
• Isaladi ye-Asparagus Caesar
• I-Asparagus Flatbread
• Isaladi ye-Burrata yemizuzu engama-20 enezithelo zetshe kanye ne-Asparagus

16. Umbila Omnandi

Isamba samaprotheni: 4 amagremu ngenkomishi engu-1, ephekiwe

Imnandi, ithenda ummbila esikhwebu igcwele amaprotheni ne-fiber, kanye namavithamini B abalulekile namaminerali afana ne-zinc, i-magnesium nensimbi, ngakho-ke imali engenayo uma ngesizini . Sithanda njengenkanyezi esaladini noma ehlanganiswe nesobho elinokhilimu.

Izame:

• I-Spicy Corn Carbonara
• Isaladi Yommbila kanye Notamatisi nge-Feta kanye neLime
• Isobho Sommbila Esilula Ezingu-5
• I-Corn Fritter Caprese namaPentshisi notamatisi

17. Amazambane abomvu

Isamba samaprotheni: 4 amagremu per 1 amazambane medium, kuphekwe

Konke amazambane yimithombo eyimfihlo yamaprotheni, kodwa amazambane abomvu aqukethe i-fiber eningi, insimbi kanye ne-potassium esikhumbeni sawo. Ngaphandle kwesaladi yamazambane, wazame eduze kwe-steak noma ubhakwe kuma-chips enziwe ekhaya.

Izame:

• I-Skillet Steak ne-Asparagus namazambane
• Amazambane Abhakiwe Alayishiwe 'Ama-Chips'
• I-Domino Amazambane
• I-Patatas Bravas ne-Saffron Aioli

18. Ilayisi lasendle

Isamba samaprotheni: 3 amagremu ngenkomishi engu-1, ephekiwe

Njengoba irayisi lasendle livela otshanini, ngokobuchwepheshe libhekwa njengemifino—elicebile ngamaprotheni. Futhi inothile nge-fiber, i-manganese, i-phosphorus, i-magnesium ne-zinc. Zuza izinzuzo zayo esobho elinokhilimu noma endishini yeBuddha eqabulayo.

Izame:

• I-Slow-Cooker Creamy Chicken ne-Wild Rice Soup
• I-Buddha Bowl ne-Kale, i-Avocado, i-Orange ne-Wild Rice

19. Ukwatapheya

Isamba samaprotheni: 3 amagremu ngenkomishi engu-1, isikiwe

Ngokumangalisayo, ukhilimu ukwatapheya iqukethe inani elihloniphekile lamaprotheni ngokuphakela ngakunye. Uma udinga isizathu esengeziwe sokuncisha i-avo toast, iqukethe nenani elihle le-fiber, i-vitamin E, i-folate, i-potassium ne-vitamin B. Ingene kwidizethi kashokoledi ukuze uthole imisoco eyengeziwe kanye nokuthungwa okuphuphile, noma uyihlanganise ibe yidiphu noma isoso yepasta.

Izame:

• I-spaghetti ne-Avocado Pasta Sauce
• I-Hummus ye-Avocado eshisayo
• Amaqanda Abhakiwe ku-Avocado
• Ukwatapheya Ilayisi
• Ukwatapheya Tahini Dip
• I-Avocado Chocolate Mousse

20. Ubhatata

Isamba samaprotheni: 2 amagremu kubhatata ongu-1 ophakathi nendawo, ophekiwe

Lezi imifino yezimpande ziwumthombo omningi we-beta-carotene novithamini A ngaphezu kwamaprotheni kanye ne-fiber. Futhi bacebile ku-magnesium (okuthile izifundo ababonisile bangasiza nge ukukhathazeka ), futhi kube mnandi kakhulu lapho kugazingiwa futhi kugxishwe ku-taco noma kudliwa ngokwakho.

Izame:

• Amazambane Amnandi Athosiwe nge-Sriracha kanye neLime
• I-Baked Potato Fries
• Amazambane Amnandi Athoswe Kuhhavini Anophizi Okhilimu We-Chickpeas kanye Nesoso Yeyogathi
• Ama-Taco Amazambane Amnandi

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