Iziqhamo ezili-10 ezineProtheyini ePhezulu onokuthi uzifake kwiSidlo sakho

Amagama Aphezulu Ebantwaneni

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Ndithumele Nge-Imeyile Veza Kwindawo

Xa ucinga ngeprotheni, mhlawumbi ucinga inyama, ukutya kwaselwandle, iimbotyi, tofu , iyogathi, itshizi, amandongomane kunye amaqanda -abarhanelwa abaqhelekileyo. Kwaye awuphazamanga-ziphakathi kwezona zidlo zilungileyo zokusetyenziswa kwiprotheni, i-macronutrient ebalulekileyo eyakha ubunzima bemisipha. Kodwa inyani eyolisayo: Isiqhamo sineprotheyini encinci kakhulu.

Ngokutsho kwe I-FDA , abafazi kufuneka bajolise kwi-46 grams yeprotheni ngosuku, ngelixa amadoda kufuneka adle i-56 grams ngosuku. Ikomityi enye yesiqhamo iya kubonelela ngeegram zeprotheyini ezingaphantsi kwesithandathu, ke ewe, kuya kufuneka utye iiponti kunye neekhilogram zezinto ukuhlangabezana neemfuno zakho zemihla ngemihla. I yokwenyani uncedo lokutya ukutya okutyebileyo kweziqhamo zezinye iivithamini kunye nezondlo ezinokubonelela liqela lokutya, kunye neekhabhu ezisempilweni kunye nefiber. Kwaye ukuba udibanisa idosi yakho yemihla ngemihla yeziqhamo kunye nenye i-snack eneprotheyini eninzi, unokwenza i-pick-me-up eyanelisayo, eneprotheyini. Apha, iziqhamo ezilishumi ezineprotheyini ephezulu* onokuthi uzifake kwisidlo sakho (kunye ne-snack pairings ukuze ungene kwiprotheyini engakumbi).

_{*Zonke iinkcukacha zesondlo ezifunyenwe kwi USDA .}

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1. Jackfruit (3 grams protein)

IJackfruit sisiqhamo sakweleenjiko esinxulumene namakhiwane, kwaye ukumila kwenyama yaso engekavuthwa kufana ngokungaqhelekanga nenyama yehagu etsaliweyo. Isitya sekomityi enye sineegram ezintathu zeprotheni. Ikwapakishwe nezinye izibonelelo zempilo, njengeegram ezintathu zefiber kunye ne-110 milligrams ye-potassium enempilo yentliziyo, kunye neevithamini A kunye no-C, i-magnesium, i-calcium, isinyithi kunye ne-riboflavin, Iklinikhi yaseCleveland .

Iiprotheyini ezityebileyo kwi-snack pairing : Isandla see-ertyisi ezigcadiweyo

2. I-guava (i-4 grams yeprotheni)

Olunye unyango lwetropiki, igwava iqulethe malunga neegram ezine zeprotheyini kwikomityi nganye, iyenza ibe sesinye seziqhamo eziphezulu zeprotheyini oya kuzifumana. Isiqhamo sendalo esiswiti kakhulu sinevithamin C eninzi kunye nefiber, ngakumbi ukuba utya ulusu kwaye imbewu (onako kwaye kufuneka!).

Iiprotheyini ezityebileyo kwi-snack pairing : Izilayi ezimbalwa zetshizi ye-cheddar ebukhali

3. Ivokhado (3 grams protein)

Mhlawumbi sele uyazi ukuba iavokhado ngowona mthombo ubalaseleyo wamafutha asempilweni, kodwa ubusazi ukuba ikwaqulethe iigram ezintathu zeprotheyini kwikomityi nganye? Ngoku ka Imisedare-iSinayi , Kwakhona kunotyebi kwi-fiber, i-folate, i-magnesium, i-riboflavin, i-niacin kunye ne-vitamin C, i-E kunye ne-K. Ukudibanisa kwamafutha kunye ne-fiber kuya kukugcina ugcwele, kwakhona.

Iiprotheyini ezityebileyo kwi-snack pairing: I-scoop yomxube wendlela yokwenza ekhaya

4. Iapilkothi (2 grams protein)

Enye ikomityi yeapilkosi eluhlaza (eyomileyo) iya kukunika iigram ezimbini zeprotheyini. Isiqhamo samatye sikwangumthombo olungileyo we potassium kunye neevithamini A, C kunye no-E kwimpilo yamehlo kunye nolusu, nge WebMD . Ifiber kwinyama kunye nolusu inokunceda ukugaywa kwaye ikugcine wanelisekile, nawe.

Iiprotheyini ezityebileyo kwi-snack pairing: Isandla esincinci seealmondi ezigcadiweyo

5. Amaqunube (2 grams protein)

Okumangalisayo kukuba, ikomityi enye yamaqunube amnyama aluhlaza iqulethe malunga neegram ezimbini zeprotheyini (kunye neegram ezisibhozo zefiber). Uya kufumana malunga neepesenti ezingama-50 zesibonelelo semihla ngemihla esicetyiswayo sevithamin C, kunye namanqanaba aphezulu e-antioxidant yasimahla kunye neepolyphenols zokukhulisa ingqondo.

Iiprotheyini ezityebileyo kwi-snack pairing: Isiqingatha sekomityi yeyogathi yamaGrike

6. Kiwi (2 grams protein)

Enye ikomityi yekiwi ineegram ezimbini zeprotheyini, kwaye logama nje ucoca ulusu kakuhle, unokufumana izibonelelo ezityebileyo zefiber. I-Kiwi iqulethe i-vitamin C eninzi, i-potassium kunye ne-phosphorus, kunye nentsimbi.

Iiprotheyini ezityebileyo kwisnack pairing: Ukutya kwe-fat-fat cottage cheese

7. Iitsheri (1.6 grams protein)

Ukutya okumnandi kakhulu kwehlobo malunga ne-1.6 grams yeprotheni ngekomityi (i-pitted, ngokwemvelo). Zingumthombo omkhulu we-potassium, enokulawula uxinzelelo lwegazi kwaye ibalulekile ekusebenzeni kwezihlunu, kwaye ininzi ye-antioxidant kunye ne-anti-inflammatory properties. Iicheri zikwatyebile kwimelatonin, enokukunceda ufumane i ubuthongo obumnandi ebusuku . (Kwaye xa zingekho ngexesha lonyaka, ungazithenga zikhenkciwe ukuze zixutywe kwiismoothies.)

Iiprotheyini ezityebileyo kwi-snack pairing: Ibhotolo yealmond

8. Iirasins (iprotheyini yegram eyi-1)

Ekubeni ziphezulu kwiswekile kunesiqhamo esikrwada, isiqhamo esinye seerasentyisi yi-ounce kuphela (womp, womp). Kodwa loo mali encinci iqulethe malunga negram enye yeprotheni, kunye neetoni zefiber kunye ne-potassium. Iiraisins zikwanazo nentsimbi efanelekileyo, enokunceda ukuthintela ianemia .

Iiprotheyini ezityebileyo kwi-snack pairing: Isitya esincinci samantongomane aqhotsiweyo

9. Iibhanana (1.6 grams protein)

Uyivile loo nto iibhanana ziphezulu kwi potassium (yitye enye ngenxa ye-cramp yomlenze!) kodwa ziqulethe malunga ne-1.6 grams yeprotheni kwikomityi nganye. Bangumthombo ofanelekileyo wefiber, prebiotics, iivithamini A, B6 kunye noC, kunye ne-magnesium. Kwaye i-FYI, kuya kufuneka utye loo masuntswana anentambo (aka iinyanda zephloem ): Zifana nendlela yazo zonke izondlo ezingaphakathi kwesiqhamo.

Iiprotheyini ezityebileyo kwi-snack pairing: Amacephe amabini ebhotolo yamandongomane

10. Grapefruit (1.3 grams protein)

Enye ikomityi yegrapefruit enelanga ene-1.3 grams yeprotein, singasathethi ke ngaphantsi kwe-100 calories. Njengezinye iziqhamo ze-citrus, igcwele i-vitamin C evuselela umzimba, kunye ne-calcium yokwakha amathambo kunye nentsimbi. Kwaye ngokutsho WebMD , i-citric acid kwi-grapefruit inokuthintela amatye ezintso (ibophelela kwi-calcium engaphezulu emzimbeni, enokukhokelela kwimeko ebuhlungu).

Iiprotheyini ezityebileyo kwi-snack pairing: Amacephe ambalwa epistachios enetyuwa

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