Kunezinkambu ezimbalwa ukudla okulula okungawela kuzo. Ezinye zimnandi impela—sibheka wena, igabha likaswidi—kuyilapho ezinye ziwusizo kakhulu, njengaleyo dlanzana eluhlaza. ama-alimondi singena emilonyeni yethu ukuze sigweme kancane ihora lesithathu ntambama. ukuphahlazeka. Isimo esikahle sokudla okulula? Ibhalansi enempilo ye i-fiber kanye nokugcwalisa amaprotheni, nencanyana yamafutha namacarbohydrates ukuze kube namandla. Empeleni, yenza lokho umthamo omkhulu wamaprotheni: Lesi sakhi somzimba sibalulekile ukuze uhlale wanelisekile kuze kube yisidlo sakho esilandelayo, okuyilokho okushiwo ukudla okulula. Bheka, ukudla okulula okungamaphrotheni angu-25 okuzonqanda ukulamba kwakho…kuze kube yisikhathi sokudla kwakusihlwa.
OKUhlobene: 23 Imibono Ephansi Ye-Carb Ongayenza Ekhaya
Ithagethi1. I-Hummus
Amaprotheni: 3g / ukupha
I-Hummus igcwele amaprotheni - cishe amagremu amathathu kuzo zonke izipuni ezimbili zamapuni - ngakho thola ukucwilisa. Futhi akuyona nje noma yimaphi amaprotheni. Ama-chickpeas ane-lysine ephezulu futhi i-tahini ingumthombo ocebile we-amino acid methionine. Ngamunye, lokhu kudla kungamaprotheni angaphelele, kodwa uma ukuhlanganisa ukwenza i-hummus, kwakha amaprotheni aphelele, azokugcina ugcwele isikhathi eside. Uhlobo lwethu oluthengwayo esitolo ngu-Sabra (the ukunambitheka kwe-pine nut kuyinto *ukuqabula kompheki * ), kodwa i-hummus nayo ilula ngokwanele ukwenza ekhaya nge-processor yokudla noma i-blender. Ithiphu elishisayo: Qala nge-avocado hummus ebabayo bese usuka lapho.
2. Ushizi kanye Crackers
Amaprotheni: 7g/iwunsi eyodwa
Izindaba ezimnandi: Lelo bhodi likashizi lantambama empeleni liyindlela enhle yokudla uma ufuna amaprotheni. Isiqephu se-ounce cheddar ushizi inikeza amagremu ayisikhombisa amaprotheni kanye namaphesenti angu-20 okudla okunconyiwe kwansuku zonke kwe-calcium. Futhi iphansi kuma-carbs, uma ulandela ukudla kwe-ketogenic. Ukuze ugcine ibhodi lakho likashizi linomsoco ngangokunokwenzeka, khetha ama-crackers okusanhlamvu bese uzama (zama!) ukuze ungashwabadela yonke into ngokwakho. Singase siphakamise ukungeza amagilebhisi agazingiwe?
3. Amaqanda
Amaprotheni: 6g/iqanda elilodwa elikhulu
Ima, awuwafihli amaqanda abiliswe kanzima esikhwameni sakho ukuze uwadle ngesikhathi sohambo lokuya emsebenzini ekuseni? Thina nje? Ungase ufune ukugxumela esitimeleni, ngoba amaqanda ayindlela enhle yokuthola ithani lamaprotheni ephaketheni eliphathekayo, elilingana nokuluma. Iqanda elilodwa elikhulu linamagremu ayisithupha amaprotheni kanye nama-kilojoule angaba ngu-80, okusho ukuthi ungadla ambalwa ngaphandle kokulidla ngokweqile. Sithanda iqanda lemizuzu eyisishiyagalombili elisemnandi kodwa elingangcolile, lifafazwe yonke into ye-bagel .
4. Popcorn
Amaprotheni: 3g/inkomishi ezintathu
I-popcorn yetiyetha ye-movie ithole i-rap embi, kodwa ngenxa yokuthi igaywe ngamafutha, usawoti kanye nezithako zokwenziwa. Kodwa I-Popcorn ngokwayo empeleni kuwukukhetha okunempilo: I-air-popped, ukukhonza izinkomishi ezintathu kunama-calories angu-100 namagremu amathathu amaprotheni. Jazz it up ngesinongo ozikhethele sona, njenge-cayenne, u-garlic powder, isoso eshisayo noma uju olushisayo (sethembe, yizame). Uma ubufuna ukuthela ibhotela elincane, besingeke sisho.
5. Ukulunywa kwamandla
Zibize ngokulunywa kwamandla noma amabhola amaprotheni, noma ngayiphi indlela amnandi njengoba alungele wena. Ngokuvamile kwenziwa ngengxube yamantongomane, imbewu, ibhotela lamantongomane, i-oats ne-protein powder, lokhu kudla okungabhakiwe kulula ukukwenza futhi kuhle ukukugcina esiqandisini sakho uma kunezimo eziphuthumayo. Ingabe ufuna ukuzama isandla sakho ukuzenza ekhaya? Le recipe ye amabhola amaprotheni we-chocolate pistachio angabhaki kusuka kubhulogi yokudla I-Cotter Crunch iyindawo emnandi yokuqala.
OKUhlobene: 15 Amaresiphi Ebhola Amaprotheni Okuthuthukisa Amandla Asheshayo Namnandi
Ithagethi6. I-yogurt yesiGreki
Amaprotheni: 23g/inkomishi eyodwa enikezwa amaphesenti angu-2 ayogathi yamaGreki
Iqiniso elijabulisayo: iyogathi yesiGreki empeleni inamaprotheni amaningi kanye noshukela omncane ngokuphakela leyo yogurt evamile, nakuba yenziwe ngezithako ezifanayo. Lokhu kungenxa yokuthi uketshezi luyahluzwa, lushiya ukwelapha okunothe ngamaprotheni (futhi okunokhilimu ngendlela engenakwenzeka). Lokho kulingana nokudla okulula okugcwalisa kuneyogathi evamile iyodwa, ngokusho kokukodwa Isifundo se-University of Missouri . Inkomishi eyodwa enikezwa amaphesenti angu-2 ayogathi yesiGreki inamakholori angaba ngu-160 namagremu angu-23 weprotheyini ngokuphakelwa ngakunye, ingasaphathwa emaphesenti angu-25 okudla okunconyiwe kwansuku zonke kwe-calcium. Uzothola isitsha se Fage 2-percent iyogathi ye-Plain Greek efrijini lethu ngaso sonke isikhathi. Yifake ngamajikijolo amasha, amantongomane noma imbewu ukuze ikhuphuke (noma uyiphakele ngezingcezu ze-apula kanye noju ukuze ugcotshwe).
7. I-Granola eyenziwe ekhaya
Ama-oats angumthombo wamaprotheni ngendlela emangalisayo, ngamagremu ayisithupha ngenkomishi ngayinye ephakelwayo. Kodwa ngeke sincome ukudla ama-oats omile ku-canister, ngakho-ke uwaguqule abe yi-granola. Le recipe ye-cocoa peanut butter granola inenzuzo eyengeziwe yebhotela le-peanut, ngakho inikeza amagremu ayisishiyagalolunye amaprotheni ngokukhonza ngakunye. Siyazi ukuthi sizodlani kusasa.
8. Edamame
Amaprotheni: 17g/inkomishi eyodwa (ephekiwe).
I-Edamame ngokuyisisekelo iphelele, ubhontshisi wesoya ongavuthiwe, futhi isoya ilingana namaprotheni amakhulu. Inkomishi eyodwa ye-edamame ephekiwe inikeza amagremu angu-17 amaprotheni, ngakho-ke kulula, ukugcwalisa amandla okuqinisa. Yithenge ngendlela eyomiswa ngendlela eqandisiwe ukuze uthole inketho elula, lapho usendleleni noma gcina isiqandisi sakho nezikhwama ezimbalwa ze-edamame eqandisiwe ukuze zishiswe, ziwose futhi zosiwe. Ngicela, udlulise isoso yesoya.
9. Ubhontshisi Ogazingiwe
Amaprotheni: 29g/100 amagremu
Impela, ungawadla uphizi ovamile nje ethini...noma ungawosa ngamafutha omnqumo, usawoti kanye nopelepele ukuze uthole isidlo esimnandi, esinothe ngamaprotheni, esishwaqa futhi esishwaqa ngazo zonke izindlela ezifanele. Ama-chickpeas anamagremu angu-19 weprotheyini ngamagremu angu-100 futhi cishe usuvele unalo ikani ku-pantry yakho. Ukuwagazisa, hlambulula, khipha amanzi bese womisa ithini likaphizi, bese uphonsa ngamafutha omnqumo, usawoti, upelepele nanoma yiziphi izinongo ozithandayo bese ugazinga kuhhavini ongu-375 F kuze kube golide futhi kucwebezelayo. Voil , isikhathi sokudla manje.
Ithagethi10. Ibhotela Yamantongomane
Amaprotheni: 7g/izipuni ezimbili
Cha, ibhotela lamantongomane akuwona neze amasemishi kuphela. I-spoonful yebhotela lamantongomane ingenye yezinto esingaya kuzo lapho sidinga okudliwayo futhi sikudinga ngokushesha . Ukuthi ukhetha inguqulo yemvelo, inketho eqinile noma, intandokazi yethu siqu, I-Creamy Jif , ibhotela lamantongomane lipakisha amagremu ayisikhombisa amaprotheni amaningi kuzo zonke izipuni ezimbili eziphakelwayo. Kubhanqe nama-crackers kakolweni, izingcezu ze-apula noma ubhanana ukuze uthole umfutho we-carbohydrate, noma wengeze isipuni ku-smoothie ukuze uthole ukudla okunokhilimu. Gcina imbiza edeskini lakho lomsebenzi noma i-pantry (noma kokubili) ukuze uhlale unokudla okulula esandleni.
11. I-Cottage Cheese
Amaprotheni: 12g/uhhafu wenkomishi ukukhonza
Cha, akukhona nje ukudla okudliwayo. I-Cottage cheese inamaprotheni amaningi, bafana! Iphinde ibe mnandi nge-pepper emnyama esanda kugaywa. Ngokuya ngomkhiqizo, inkomishi ye-cottage shizi eyingxenye yenkomishi inamagremu angu-12 amaprotheni kanye nama-calories angu-110 kuphela. Ungakunqobi uze uzame.
12. I-Tuna ekheniwe
Ungagcini leyo tuna ekheniwe ukuze incibilike ngesikhathi sesidlo sasemini. Futhi i-nosh esheshayo ecebile amaprotheni, ingena ngamagremu angu-20 weprotheni ngokuphakelwa kwama-ounce amathathu. Futhi akudingeki ukuthi uyidle iqonde ethini. Yigqoke ngesinaphi esincane noma imayonnaise, uqhekeze upelepele omusha omnyama bese uyisebenzisa njenge-topper yama-crackers noma i-toast.
13. Izinhlanzi ezifakwe ethini
Amaprotheni: 20g/ama-ounce amathathu asebenzayo
Uma ungenayo i-tin of sardines ebekwe endaweni yakho yokudlela, yisikhathi sokugcina. Amasardine, ama-anchovies nezinye izinhlanzi ezifakwe ethini kanye nezilwane zasolwandle ziwumthombo omuhle kakhulu wamaprotheni, ngamagremu angu-20 ngokuphakelwa kwama-ounce amathathu. Ayikathengiswa okwamanje? Zinambitheka kuma-crackers kanye ne-toast, zithelwe ngamafutha omnqumo noma zigaywe ngososo oshisayo. Thenga ithini lika Umbala we-sardine futhi sibonge kamuva.
Ithagethi14. Isandla Somalimondi
Amaprotheni: 6g/i-ounce eyodwa ephakelayo
Amantongomane ngokuvamile awumthombo omuhle kakhulu wamaprotheni, kodwa ama-alimondi anjalo ikakhulukazi, angena amagremu ayisithupha nge-ounce eyodwa ekhonzayo. Futhi uma ucabangela okuqukethwe kwe-fiber (amagremu amane ngokuphakelwa ngakunye) namafutha anempilo kuma-alimondi, uneresiphi yokugcwalisa, ukwelapha amaprotheni anempilo yenhliziyo. Ngenhlanhla, kunenhlobonhlobo enkulu ephaseji lesitolo segilosa, kusukela kokuluhlaza kuya kokunandisiwe kwe-wasabi. Ngokuvamile sinamathela kokwakudala okunosawoti omncane, i-almond egazingiwe . (Singathini? Singama-purists.) Okuwukuphela kwe-caveat? Ama-alimondi (nawo wonke amantongomane, ngaleyo ndaba) aminyene kakhulu ngekhalori, ngakho bheka izingxenye zakho. I-BTW, inani elincane lama-alimondi angama-20.
15. Ushizi Wezintambo
Amaprotheni: 6g
Le ntandokazi yobuntwana yenzeka iyisidlo esihlakaniphile, uma udinga amaprotheni usohambeni. Induku kashizi eyodwa inikeza amagremu ayisithupha amaprotheni kanye negremu elilodwa kuphela lama-carbs, okwenza kube enye inketho enhle kuma-keto-dieters. Noma yimuphi umkhiqizo noma ukunambitheka kuzokwenza, kodwa siyingxenye yento evamile i-mozzarella .
16. Ama-Peanut Butter Crackers
Amaprotheni: 5g/ukukhonza
Awekho amahloni ngokugcina amaphakheji ambalwa ama-crackers we-peanut butter etafuleni lakho ngezikhathi zantambama ezilengayo, ikakhulukazi uma ucabangela ukuthi zingaqukatha cishe amagremu amane wamaprotheni ngokuphaka ngakunye. Okungcono nakakhulu, zenzele eyakho ngama-crackers ezinhlamvu eziphelele kanye nejeke yakho ethembekile yebhotela lamantongomane. Unayo enye yalezo, akunjalo?
17. Imiksi yomzila
Amaprotheni: 8g/ukukhonza
Cabanga ngengxube ye-trail njengenazo zonke izinzuzo zamantongomane kanye nokunye okujabulisayo okwengeziwe, njengesithelo esomisiwe namakhekheba kakhukhunathi. Ungenza eyakho ekhaya noma ukhethe eyodwa esitolo kodwa zama ukufuna ingxube ye-trail enamagremu angu-8 wamaprotheni ngokuphakwa ngakunye ukuze uthole ukudla okulula okugcwalisa kakhulu. Sizobe siqamba amanga uma sithi i-Target Monster Trail Mix ibingeyona intandokazi yethu, kodwa futhi inamagremu angu-17 kashukela—eshu. Ingxube ye-trail efanelekile inzima kumantongomane futhi ilula kumashiphu bhotela lamantongomane.
Ithagethi18. Amabha Ezithelo Namantongomane
Amaprotheni: 5g
Uma ingxube ye-granola ne-trail inengane emnandi, lokhu kungaba yikho, ngaphandle kokungcola, kunjalo. Amabha ezithelo namantongomane angukudla okulula, futhi amaningi anamagremu ayisithupha amaprotheni ibha ngayinye. Siyathanda Amabha KIND ngoba anoshukela omncane (amagremu amahlanu nje kuphela ibha ngayinye) futhi afika ezinhlobonhlobo zama-flavour, njengosawoti olwandle ushokoledi omnyama kanye ne-blueberry vanilla.
19. I-Turkey Rollups
Amaprotheni: 8g/i-ounce eyodwa ephakelayo
Uma unenyama yokudla kwasemini efrijini lakho, isebenzise kahle futhi wenze ama-rollup ambalwa asheshayo e-turkey. Lobu buciko obungaphezu kwesayensi, futhi ungawagcwalisa nganoma yini oyithandayo (ushizi, imifino, ushizi owengeziwe). I-ounce eyodwa ye-turkey inamagremu ayisishiyagalombili amaprotheni. Hamba edolobheni.
20. Ummbila
Amaprotheni: 6g/inkomishi eyodwa (ephekiwe).
Ingabe kuyamangaza ukuthi i-oatmeal inenani elilinganayo lamaprotheni? Yebo, nakuba kuwukusanhlamvu, inkomishi eyodwa ye-oatmeal ephekiwe iqukethe amagremu ayisithupha amaprotheni (kanye nama-calories angu-150 kuphela), okwenza kube isidlo esinempilo esizonamathela ezimbanjeni zakho. Yifake ngamantongomane, imbewu noma ibhotela lamantongomane ukuze uthole umfutho owengeziwe wamaprotheni. Iresiphi yethu yama-oats asebusuku nebhotela lamantongomane kanye nobhanana yenza isidlo sasekuseni esikahle kanye nokudla okulula okungcono kakhulu.
21. Isaladi yenkukhu
Amaprotheni: 7g / eyodwa ukukhonza
Sikunikeza imvume egcwele yokuguqula ukudla kwasemini kube ukudla okulula. Kungani? Ngoba iyi-protein goldmine. Iresiphi eyodwa yesaladi yenkukhu yeyogathi yesiGreki inamagremu ayisikhombisa amaprotheni nama-calories angu-113. Kukhanya kodwa kuyagcwala, okuyikhona kanye esikudingayo uma sithatha uhambo lwantambama.
I-Amazon22. Izidlo zikashizi
Amaprotheni: 9g/ukukhonza
Yini heck ukudla kukashizi , uyabuza? Umbuzo omuhle. Kukhona isigaba sonke se-munchables emakethe eyenziwe ngoshizi ophelelwe amanzi, ngakho-ke i-crispy njenge-cracker ne-cheesy efana, kahle, ushizi. Esinye isibonelo esinjalo? I-Whisps Cheddar Cheese Crisps , ehlinzeka ngamagremu ayisishiyagalolunye amaprotheni ngokuphakela ngakunye futhi enziwe ngesithako esisodwa: ushizi we-cheddar.
23. UJerky
Amaprotheni: 12g/i-ounce eyodwa ephakelayo
Ama-backpackers nabahamba ngezinyawo baphezu kokuthile: I-Jerky iyisidlo esinempilo, esicebile ngamaprotheni, ikakhulukazi ngoba senziwe ngenyama (noma inhlanzi noma amakhowe, uma ukulolo hlobo lwento). I-ounce eyodwa yenyama yenkomo ipakisha amagremu angu-12 wamaprotheni. Uma ukhetha i-jerky yenkomo ethengwe esitolo noma i-turkey jerky, zama ukuthola inketho encane ecutshungulwe. Noma khetha ukuzenzela, uma une-dehydrator esandleni.
24. Ibhotela Yamantongomane
Amaprotheni: 6g / 32-amagremu ukukhonza
Uma ufuna okuqukethwe kwamaprotheni ebhotela lamantongomane kodwa awazwani namakinati (noma nje ungakuthandi ukunambitheka), inqwaba yamanye amabhotela amantongomane anikeza okuqukethwe okufanayo okunomsoco kanye nokuguquguquka ngaphandle kwamakinati. Okungcono nakakhulu, ama-nut butters amaningi acutshungulwa kancane ngaphandle kwezithako eziyimfihlakalo. Ibhotela likaJustin's Almond , ngokwesibonelo, yenziwe ngama-alimondi omisiwe omisiwe kanye namafutha, futhi inamagremu ayisithupha amaprotheni ngokuphakelwa kwamagremu angama-32. Ibhotela le-alimondi nesemishi le-jelly, noma ubani?
25. Amabha Amaprotheni
Ngegama elifana ne-protein bar, kuphephile ukusho ukuthi lawa mabha ane...inala yamaprotheni. Kodwa akuwona wonke ama-protein bars okufanele athembele kuwo, njengoba ngandlela thile ushukela omningi kakhulu. Izinketho ezinempilo kunazo zonke, eziningi zokugcwalisa zinamagremu ayisishiyagalombili amaprotheni, angabi ngaphezu kwamagremu angu-14 kashukela futhi okungenani amagremu angu-3 we-fiber. Amabha ambalwa alingana nomthethosivivinywa ahlanganisa I-RXBAR , Simply Amaprotheni kanye Cabanga! Amabha Amaprotheni Aphezulu .
OKUhlobene: Amabha Amaprotheni ayi-15 Anempilo Kakhulu Ongawathenga e-Amazon
