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Ukuba ucinga kuphela inkukhu kunye namaqanda anokukunika iprotein etyebile, cinga kwakhona? Kukho imifuno emininzi etyebileyo kwiiprotheyini kwaye inokukunika
Inani leprotheni eliyimfuneko emzimbeni wakho. Iprotheni yimbiwa ebalulekileyo efunwa ngumzimba. Kwinkqubo ngokubanzi into eyenzekayo kukuba iiamino acid ziphinde zaphantsi kwiiproteni ngoncedo lwamafutha. Ke ngoko, iiproteni ziyafuneka ekutshiseni amafutha kunye nokukhululwa kwamandla.
Imifuno etyebile kwiiproteni kufuneka ibandakanywe kukutya kwakho kwemihla ngemihla ukufumana izibonelelo. Imifuno etyebile kwiiproteni inikwa ngakumbi. Zama le mifuno ityebileyo kwiiproteni kunye nezinye iiminerali.
Ibrokholi
Ngamafutha asezantsi anemifuno enomxholo ophezulu weprotheni. I-Broccoli icetyisiwe ukuba nayo yonke imihla kubantu abatya umthambo nokwenza umthambo. I-Brokholi ikwanazo iivithamini, ifayibha kwaye yindawo yokugcina izimbiwa. Phantse iigram ezi-2 zeeproteni zinikezelwa ngesiqingatha sendebe ye-broccoli.
I-asparagus
Esi sityalo sixineneyo sesondlo silungile kuye wonke umntu onolwazi ngezempilo kwaye ufuna ukubukela ezo kilos zongezelelweyo. Isityalo sityebile kakhulu kwiiproteni kunye nesiqingatha sendebe ebilisiweyo okanye i-asparagus ephekiweyo ine-2 gram yeeproteni. Isityalo esigcweleyo esiluhlaza sisoloko sisenza kwimenyu yabantu abazi impilo. Ku-sis naye ucebile kwezinye iiminerali kunye nezondlo kwaye ke ngoko kufuneka zibandakanywe kukutya kwemihla ngemihla njengoko imifuno ityebile kwiiproteni.
Soy
Isoya yaziwa njenge nyama yegusha yemifuno njengoko inokubumba kunye nokuziva ngathi yinyama. Isoya ikwanomxholo otyebileyo weeproteni njengaleyo yenyama. Le yimifuno etyebile kwiiproteni, iivithamini kunye neeminerals ekufuneka zibandakanyiwe kuko konke ukutya, i-veg okanye hayi. Isoya ephekwe okanye ebilisiweyo iqulethe malunga ne-35 yeegram zeeprotheyini nge-100 yeegramu zokuphaka. Ke ngoko, isoya iyimfuneko kwiprotein etyebileyo yokutya.
Iimbotyi
Iimbotyi zalo lonke uhlobo zityebile kwiiproteni kunye nezinye izimbiwa. Le mifuno ityebileyo kwiiproteni inokudliwa ngexesha lokutya okanye phakathi kokutya. Iimbotyi zeMung, iimbotyi zezintso, iimbotyi ezimhlophe okanye iimbotyi ezimnyama zonke ezi zityebile kwiiproteni kwaye zilungele impilo. Uqikelelo lweeprotein ezingama-20 ukuya kuma-25 ziqulathwe kwiigram ezili-100 ezisebenza ngayo nayiphi na kwezi mbotyi. Iimbotyi ezibilisiweyo zityiwa njengokutya ekutyeni nazo njengoko zinesixa esifanelekileyo sefayibha yokutya.
I-artichoke
Imifuno ityebile kwiiproteni kunye nezinye izimbiwa. Sisipho esivela ebantwini ngokwendalo. IArtichoke ityebile kwi-potassium, iiminerali, ifayibha yokutya kunye neeproteni nazo. Phantse i-100 gram ye-artichoke ibonelela ngeegram ezingama-30 zeeproteni, eziphakamileyo kakhulu. IArtichoke yimifuno etyebile kwiiproteni kwaye kufuneka ibandakanywe kwiprotein etyebileyo yokutya.
Ispinatshi
Okona kutya kuthandwayo kwabantu abazi impilo, isipinatshi kukutya okuphezulu ngenxa yobuninzi bezondlo ezinazo. Isipinatshi ikwayimifuno etyebile kwiiproteni. Iqulethe 1 gram protein kwisiqingatha indebe isiqulatho.
Iitapile
Ngaphandle kwezinye izibonelelo, iitapile ziqulathe uqikelelo lwe-1 ukuya kwi-2 yeeprotheyini kwindebe ezele yenkonzo.
Icauliflower
Ukusuka kusapho olunye lwemifuno njenge-broccoli, iqulethe i-2 gram yeeproteni kwindebe yekholifulawa.
Uzucchini
Inayo i-1 gram yeprotini kwikomityi yokukhonza, yiyo loo nto ityebile kwiiproteni.
Ikhaphetshu
Enye yosapho olunqamlezileyo, iklabishi inezinto ezi-2 zeeprotein kwindebe ezele yenkonzo.
