Iinkozo ezili-12 ezineProtheyini ePhakamileyo ozaKuzongeza ekutyeni kwakho

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ungayifumana kwi-shake okanye kwi-steak, kodwa yintoni kanye iprotheni kwaye kutheni ibaluleke kangaka? Ewe, iprotein yenye yeemacronutrients ezintathu esizityayo kwimithombo yethu yokutya-nto leyo ethetha ukuba yeyeqela eliphakamileyo lezinto ongakwaziyo ukuzenza umzimba wakho, kodwa kufuneka utye ukuze uphile. Oko kwathiwa, iprotheni ihluke kumzala wayo we-macronutrient, amafutha kunye ne-carbohydrates, ekubeni umzimba awunakho ukukwazi ukuwugcina. Ke ngoko, kubaluleke kakhulu ukuba ufumane ukutya kwakho kwansuku zonke. ISibonelelo sokuTyelwa esiCetyisiweyo (RDA) seprotheni yi-0.8 grams ngekhilogram (0.36 grams ngephawundi) yobunzima bomzimba ngosuku.

Kodwa yintoni kanye iprotheni eyenzela umzimba wakho? Ukutya inani elilungileyo leeprotheyini ekutyeni komntu kunokunceda ukugcina ubunzima bemisipha, ingqibelelo kunye nokukhuseleka, utsho uDkt Amy Lee, intloko yezondlo Nucific . Ukwasixelela ukuba ukufumana iiprotheyini ezaneleyo kubaluleke kakhulu njengoko sikhula, kuba umzimba uphulukana nobunzima njengoko sikhula. Akukho mfuneko yokuba uyibhukishe kwi-butcher shop, nangona kunjalo, kuba le macronutrient inokufumaneka kwizityalo, i-legumes, iimveliso zobisi kunye-uqikelele-iinkozo. Ngaphezu koko, iiprotheyini eziphezulu zeprotheyini ziqulethe i-fat saturated encinci kuneprotheyini evela kwimithombo yezilwanyana, kwaye zizityebi kwizondlo ezibalulekileyo ezifana ne-vitamin B kunye ne-fiber yokutya ukuze iqale. Ngaloo nto engqondweni, nazi iiprotheyini eziphezulu eziziinkozo ozifunayo ukuzifaka kwisidlo sakho, izibalo.

_{*Zonke iinkcukacha zesondlo ezifunyenwe kwi USDA .}

ENXULUMENEYO: 25 Iiprotheyini ezisempilweni eziNcasa kakuhle

Umgubo opelayo

15g protein ngekomityi, umgubo ekrwada

Enye yezona zinto zikhethwa nguGqr. Lee, umgubo opela isipelingi yingqolowa yamandulo kunye nomzala wamandulo wengqolowa onokusetyenziswa njengokuba ubuya kwenza umgubo oqhelekileyo. (Cinga: Iikuki, iikeyiki kunye nezonka ezikhawulezayo.) Eyona nto ingcono kakhulu, uGqr Lee usixelela ukuba olu tshintshiselwano lula ngumthombo olungileyo wefiber kwaye iqulethe iprotheyini eninzi ngokuphakelwa xa kuthelekiswa nomgubo wengqolowa. (I-Psst: Umgubo wengqolowa une-13g yeprotheni ngekomityi nganye.) Ngaphezu koko, i-spelled i-grain epheleleyo-iqulethe i-endosperm, i-germ kunye ne-bran-oko kuthetha ukuba ngokubhekiselele kumxholo wezondlo jikelele, ibetha enye i-flour ecutshungulwayo rhoqo.

2. Buckwheat

5.7g protein ngekomityi nganye, iphekwe

Musa ukwenza ukubhaka okuninzi? Buck up. Hayi, ngokwenene: I-Buckwheat yenye ingqolowa ephezulu yeprotheyini ekulula ukuyisebenzisa kwaye imnandi kakhulu, nayo. UGqr. Lee uncoma i-buckwheat kubantu abatya imifuno kuba, ukongeza kumxholo weprotheyini ephezulu, ikwaqulethe zonke ezisibhozo zee-amino acids ezibalulekileyo umzimba wakho ozifunayo ukuze uphumelele. Kwisitya esisecaleni okanye isitya semifuno, pheka ezinye kasha -i-groat yonke ye-buckwheat ene-toothsome bite kunye nencasa ye-nutty ekhumbuza i-farro-okanye vele ufumane ukulungiswa kwakho ngesitya esinentliziyo soba noodles , oyena ndoqo wokutya kwaseJapan okunencasa eshushu okanye ebandayo.

3. Iquinoa

8g protein ngekomityi nganye, iphekwe

I-Quinoa ibisoloko inomsindo okwethutyana ngoku, kwaye ngesizathu esihle. Le ngqolowa engenagluten iphezulu kuzo zombini iiprotheyini kunye nefayibha ezinyibilikayo-kwaye uGqr. Lee usixelela ukuba le yokugqibela sisiseko sokutya esilungeleyo. iiprobiotics , eyandisa impilo yamathumbu ngokubanzi. Ibhonasi: Iquinoa ikwaqulathe zonke ezisibhozo ii-amino acids eziyimfuneko, ngoko ke iisaladi zequinoa lukhetho olukrelekrele ngokukhethekileyo kubantu abatya imifuno kunye nemifuno.

4. Kamut

9.82g protein ngekomityi nganye, iphekwe

Le ngqolowa yakudala inazo zonke izibonelelo zezondlo zezinye iinkozo ezikoluhlu lwethu-i-amino acids, iivithamini, iiminerali-kunye nomxholo weprotheyini onomdla kakhulu. Ngaphezu koko, ukuthungwa okuqinileyo kunye nencasa ye-nutty yenza ukuba i-kamut ibe mnandi kakhulu ukuyitya, ngoko awuyi kuba nobunzima bokugingqa le, mhlawumbi njenge-cereal eshushu okanye i-stand-in yerayisi emhlophe.

5. I-pasta yengqolowa epheleleyo

7.6g protein ngekomityi nganye, iphekwe

Umgubo wengqolowa uneprotheyini eninzi kunomgubo ocoliweyo, ngoko ke akufanele kumangalise ukuba i-pasta yengqolowa egcweleyo ikwaqhayisa ngeprofayili yesondlo ephezulu xa kuthelekiswa nomlingani wayo ocutshungulweyo. Umgca ophantsi: I-Pasta ihlanjululwe ngokungafanelekanga-kwaye ukuba wenza i-spaghetti yengqolowa kunye ne-meatballs kwixesha elizayo xa unqwenela ukutya okududuzayo kwe-carb, umzimba wakho uya kukubulela.

6. UCouscous

6g protein ngekomityi nganye, iphekwe

I-Couscous, isiseko se-cuisine yaseMntla Afrika equka iibhola ze-itty-bitty ze-semolina etyumkileyo, inokwakheka okuthambileyo kunye ne-airy eyenza ukuba ihluke kwezinye zeenkozo ezixineneyo kuluhlu lwethu. Ungakhohliswa, nangona kunjalo: Le ngqolowa ineprotheyini eninzi inokukuzalisa ngokukhawuleza, ngakumbi xa ihanjiswa ecaleni kwe-tuna yechunky, iitumato eziswiti kunye nepepperoncini enesiqholo.

7. I-oatmeal

6g protein ngekomityi nganye, iphekwe

Iindaba ezilungileyo: Ukuba uhlala uthuthuzeleka kwisitya esishushu se-oatmeal kwisidlo sakusasa, sele unandipha inzuzo yengqolowa ephezulu yeprotheni. Ingcono kakhulu kunoninzi (olwenziwa kakhulu) ukutya okuziinkozo kwesidlo sakusasa, olu khetho lupheleleyo lwenkozo yeyona ndlela ibalaseleyo yokuzalisa nge-am ngelixa ufumana ukomelela kwakho kweprotein yokuqala yosuku. Qaphela: Ukuze ufumane uncedo oluninzi lwezempilo, zama i-oats enentsimbi -olu hlobo (lokupheka kancinci) uhlobo lwe-oatmeal luncinci olucutshungulwayo kwaye, ngoko, lunomxholo ophezulu we-fiber kunye ne-index ye-glycemic ephantsi.

8. Umgubo wombona

8g protein ngekomityi nganye, iphekwe

Nokuba uyibiza ngokuba yi-polenta okanye i-grits, unako kwaye kufuneka uzibandakanye kwi-slurry ye-cornmeal ngalo lonke ixesha ukwimo ye-mood yokutya okumnandi okumnandi, kodwa kungesosono. Ngaphandle kokuba ngumthombo ogqwesileyo weprotheyini, umgubo wombona nawo ugcwele ifayibha. Ukongeza, idityaniswe kakuhle kunye nezixa ezikhulu zeparmesan-uyazi, ukonyusa zombini ukumnandi kunye neprotein factor kwelinye lawa.

9. Irayisi yasendle

7g protein ngekomityi nganye, iphekwe

Ayiqhelekanga, kodwa yinyani: Irayisi yasendle ayiyonyani. Phezu kwayo nje imbonakalo efanayo, olu khozo luvunwa kwiindidi ezine ezahlukeneyo zengca ezinganxulumananga nerayisi eqhelekileyo. Oko kwathiwa, irayisi yasendle iprotheni epheleleyo-oko kukuthi, iprotheni equkethe zonke i-amino acids ezibalulekileyo-kwaye ilayishwe ngamaminerali afana ne-zinc kunye ne-phosphorus, kunye ne-antioxidants kwi-boot. Ibhonasi: Unokwenza isuphu yenkukhu enentsingiselo okanye isitya esinemibala kaBuddha ngale nto.

10. UFarro

8g protein ngekomityi nganye, iphekwe

I-chewy, i-nutty kunye ne-100 yeepesenti eyanelisayo-inxalenye enye yale ngqolowa encinci ihambisa isixa esimangalisayo seeminerali ezibalulekileyo (cinga: intsimbi kunye ne-magnesium) kunye nemithwalo yefiber, nayo. Nangona i-farro ingeyoprotein epheleleyo, iba yinto enye ngokukhawuleza xa uphosa imifuno emibini ukwenza isaladi ye-farro emnandi.

11. Amaranth

9.3g protein ngekomityi nganye, iphekwe

I-Amaranth yi-pseudo cereal-ethetha ukuba ithathwa njengenkozo epheleleyo ngenxa yeprofayili yayo yesondlo, nangona ingekho inkozo kwaphela. Musa ukuxhonywa kulo mahluko wezityalo, nangona kunjalo: Konke okufuneka ukwazi ngenene kukuba le yiprotheyini epheleleyo, elayishwe kuzo zonke ezisithoba ezibalulekileyo ze-amino acids, ekwanezimbiwa ezibalulekileyo njengentsimbi kunye nephosphorus. Owu, kwaye i-amaranth ikwabonelela ngemanganese eninzi, iminerali edlala indima ebalulekileyo ekuhlanganiseni iprotheni.

12. Amaqunube engqolowa

7g protein ngekomityi nganye, iphekwe

Amaqunube engqolowa athatha umonde omncinci ukulungiselela, kodwa ukuba ubetha ibhetshi enkulu ungayonwabela le ngqolowa iguquguqukayo kwiisaladi, izitya zesidlo sakusasa okanye njengecala elizimeleyo i-la risotto. Uyintoni umvuzo? Idosi yeprotheyini, isinyithi kunye nefayibha (ukukhankanya ezimbalwa) ezinokonwatyelwa kwizitya ezityiwayo nezimnandi ngokufanayo.

ENXULUMENEYO: Ezona bhari zeprotheyini ezili-15 ONOKUZITHENGA EAMAZON

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Ndithumele Nge-Imeyile Veza Kwindawo