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Iiproteni yenye yezinto ezininzi eziyimfuneko ukuze ube nobuninzi ukuze uzenze ukunciphisa umzimba ngokukhawuleza . Izabelo zikaBoldsky kunye neqhekeza leeprotein ezinokutya okutyebileyo ukongeza kwisidlo sakho semihla ngemihla.
Uluhlu lweeprotein zokutya zokwehla kobunzima zisekwe eIndiya kwaye zitya imifuno kuphela. Ukuba ufuna ukutshisa iikhalori ngokukhawuleza , oku kutya kokunciphisa umzimba kuya kukunceda ukhawuleze inkqubo.
IZILUNGISELELO ZE-HERBAL 10 ZOKUPHELISA UBUNTU
Qiniseka ukuba kunye nokutya okune-protein-ukunciphisa ukutya, Ukutya iitoni zotywala kubalulekile Ngenxa yokuba ifayibha ekhoyo kwezi proteni zityebileyo ukutya kwaseIndiya ziphezulu ngokwenene Ukwenza ukuba kube lula kwinkqubo yakho yokwetyisa, ulwelo luya kunceda kuloo meko.
Ke, nazi ezinye iiprotein zokutya okutyebileyo zokuphulukana nobunzima obu-Indian kuphela kunye nemifuno, jonga.
Isuka e
Kukho iintlobo ezingaphezu kwe-10 ezahlukeneyo zedal ezinceda ekunciphiseni umzimba. UDal uqulethe malunga ne-4 ukuya kwi-9 yeeprotheyini kwikomityi nganye yokukhonza. Ke, ukuyitya nangaluphi na uhlobo kulungile ukunciphisa umzimba.
I-Curd okanye iYogurt
Kwi-curd enye, iqulethe i-11gms yeprotheni. Le protein ityebileyo yokutya ukunciphisa umzimba kufuneka ityiwe nerayisi okanye njengesiselo ehlotyeni.
Uluhlaza Moong
I-Green Moong Okanye i-mung yenye ye-Indian protein yemifuno etyebileyo yokutya ukunciphisa umzimba. Bilisa i-mung encinci emanzini kwaye usele amanzi ukuba ufuna ukunciphisa umzimba.
Isitshizi
I-Cheese kufuneka ibe neprotheni yokutya okunotye ukunciphisa umzimba. I-Cheese iqulethe i-18 gms yeprotheni kwindawo enye. Ke, qiniseka ukuba uyongeza kwisandwich oyithandayo.
Ispinatshi
Isipinashi yenye yeemifuno ezinamagqabi ezilungele impilo. Le proteni ityebileyo ukutya kwaseIndiya yokunciphisa umzimba iqulethe i-2.9 gms kwikomityi enye yokukhonza.
Ipaneer
I-Paneer ye-cottage cheese ithandwa kakhulu phakathi kwamaNdiya. I-Paneer iluncedo ekulahlekeni kwesisindo ngenxa yenqanaba eliphezulu leeproteni. Yongeza le yummy cheese ngesipinatshi ukwenza unyango olumnandi.
Iiamangile
Kwinqanaba le-nut, iiamangile zezona ziphezulu kwiivithamini, iiminerali kunye neeprotein. Iiamangile zinama-21gms eeprotein kwindawo enye esebenza ngaphezulu kunokwanela ukunciphisa umzimba.
Imbotyi yezintso
Iibhontshisi zezintso yenye into etyebile ngeprotein yokunciphisa umzimba kuluhlu lweeprotein zokutya. Iimbotyi zezintso nangona kunjalo zi-gassy kwindalo kwaye zinokubangela ukungaginyeki, ke qiniseka ukuba usele amanzi amaninzi.
Amahlumela
Iipropu zingasetyenziswa nangayiphi na indlela. I-100 gms yezihluma (iimbotyi) iqulethe i-4gm yeproteyini eyaneleyo yokunceda ukutshisa iikhalori.
Sambhar
Kuluhlu lweeprotein zokutya, i-sambhar yenye yeeprotheyini ezityebileyo zaseIndiya zokunciphisa umzimba. Sebenzisa i-sambhar kunye nerayisi emdaka kabini ngeveki ukusika iikhalori.
