Hypertrophic Cardiomyopathy: Iimpawu, oonobangela, unyango kunye nothintelo Jonga iSampulu yeZilumkiso eziKhawulezayo VUMELA IZAZISO Kwizilumkiso zemihla ngemihlaNgaphandle nje
-
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala -
- U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
- I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHamba kweFestive kunye neeCelebs-eziPhefumlelweyo zeSuti
- I-Horoscope yemihla ngemihla: 13 Epreli 2021
Ungaphoswa
- Abaqeqeshi baseMelika bakhokelela kwizifundo zesiNgesi zabahlohli baseIndiya
- I-IPL 2021: Ndisebenze ukubetha kwam emva kokungahoywa kwifandesi ka-2018, utshilo uHarshal Patel
- Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
- Amatyala e-AGR kunye nefandesi yakutshanje yeSpectrum enokuthi ichaphazele icandelo leTelecom
- UGudi Padwa 2021: UMadhuri Dixit ukhumbula ukubhiyozela uMnyhadala weAuspicious kunye nosapho lwakhe
- Mahindra Thar Ukubhukisha ukuwela i-50 000 Milestone kwiinyanga nje ezintandathu
- Isiphumo sokugqibela se-2021 samapolisa e-Bihar Bihar
- Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli
Ukutya komama ngexesha lokukhulelwa kubaluleke kakhulu, ngakumbi ukufunxwa kwezakha mzimba njengeeproteni. Esi sondlo sibalulekileyo yinto ebalulekileyo ekusindisweni kombungu kunye nokukhula kwawo kunye nokukhula.
Ifoto yokutya eyenziwe yi-senivpetro Ukusilela kweprotein ngexesha lokukhulelwa kunokubangela ukuphunyelwa sisisu, ukunciphisa ukukhula kokubeleka nasemva kokukhulelwa. Ukutya okuneproteni ephezulu kunokubangela ityhefu ye-ammonia kunye nokufa kwe-embryonic. Ke ngoko, isixa esilinganiselweyo seprotein sicetyiswa ziingcali zempilo zokukhulelwa okusempilweni. [1]
Ngokutsho kwesifundo, umyinge weemfuno zeprotheyini kuwo onke amabakala okukhulelwa yi-0.88 kunye ne-1.1 g / kg / d. [Mbini]
Kule nqaku, sidwelise ezinye zeeprotein ezinokutya okune-protein ekufuneka abafazi abakhulelweyo bakubandakanye kukutya kwabo nakanjani na. Thatha ujongo.
1. Isalmon
Ukutya kwaselwandle okufana nesalmon kuphezulu kwiiproteni kwaye kukhuselekile ukuba kungatyiwa ukuba nje kuphekwe ngobulumko. Le ntlanzi yaselwandle isempilweni kwaye ikwalayishwe i-omega-3 fatty acids, esisesinye isondlo sokukhulelwa esibalulekileyo. Ngokophando, ukutya kwaselwandle okuphakathi kwe-29 g / ngosuku kunokunciphisa umngcipheko wokuncinci kwiminyaka yobudala bokuzalwa kweentsana. [3] Ke ngoko, kunyanzelekile ukuba ube nokutya ekutyeni okukhulelweyo.
Iiproteni kwi-salmon: 20.5 g (100 g)
2. Inkukhu yebele
Inyama ecekethekileyo efana nebele lenkukhu ineeprotein ezininzi xa kuthelekiswa nokunye ukusika inyama. Zizalisekisa malunga nesinye kwisithathu seemfuno zemihla ngemihla zeprotheni. Ukongeza inyama etyebileyo ekutyeni kucetyiswa ngexesha lokukhulelwa ukuxhasa ukukhula komntwana kunye nokukhula kwakhe.
Iiproteni kwibele yenkukhu: 19.64 g (100 g)
3. Ubisi
Uninzi lwezibonelelo zezempilo zobisi zinxulunyaniswa neeproteni zazo. Uphononongo luthi iipropathi ezinobisi ezichasene ne-antihypertensive, anticarcinogenic kunye ne-immunomodulation zobisi zibangelwa ziiproteni zobisi. Ukusetyenziswa kobisi ngexesha lokukhulelwa kunceda ekukhuleni okunempilo kwamathambo namazinyo omntwana. [4]
Iprotheni ebisini: 3.28 g (100 g)
4. Iimbotyi Zezintso
Iimbotyi ezinjengeembotyi zezintso yimithombo yeprotheni. Benza isidlo esikhuselekileyo esimnandi sokukhulelwa njengoko zinokongezwa nakwezinye iicherry, iisaladi okanye iisuphu. Isifundo sibonisile ukuba ukutya okusetyenziswa ngumama kwiimbotyi zezintso kunganciphisa umngcipheko wobunzima bokuzalwa obuncinci kunye nokuncinci kubudala bokukhulelwa kwiintsana. [5]
Iiproteni kwiimbotyi zezintso: 22.53 g (100 g)
5. Amaqanda
Amaqanda aqulathe isixa esaneleyo seprotini ekumgangatho ophezulu kunye nezinye izinto ezincinci ezifana ne-choline, calcium, magnesium, folate kunye neevithamini. Isifundo sikhankanya ukuba iiproteni zeqanda zinempahla ye-antioxidants ethintela umngcipheko weziphene zokuzalwa kunye noncedo ekukhuleni kweplacenta. Amaqanda ayanceda ukulawula amanqanaba e-cholesterol kunye nokuthintela ukutyeba ngexesha lokukhulelwa. [6]
Iiproteni kumaqanda: 12.4 g (100 g)
6. IiWalnuts
Ukuphuhliswa kwexesha elide kwe-neurodevelopmental ebantwaneni kunxulunyaniswa nokusetyenziswa kwamantongomama. Amandongomane afana ne-walnuts azaliswe ziiproteni kunye nezinye izinto ezincinci ezifana nemagnesium, ivithamin E, ifayibha, ikhalsiyam kunye nentsimbi. Isifundo sibonisile ukuba ukusetyenziswa koomama ngama-walnuts ngexesha lokukhulelwa kunceda ukuphucula ukufunda kunye nenkumbulo kwiintsana. [7]
Iiproteni kwi-walnuts: 15. 23 g (100 g)
7. Iimbotyi zesoya
Iimbotyi zesoya zipakishwe ziiproteni zesoya kunye nokusetyenziswa kwayo kuyakhuthazwa kwabasetyhini abalindeleyo, ngakumbi abo batya imifuno kuphela. Ziphantsi kwi-cholesterol kunye namanqatha azalisiweyo anceda kulawulo lobunzima ngexesha lokukhulelwa. Iimbotyi zesoya zithathwa njengokutya okutyiwa kuphela kwemifuno njengoko iqulethe zonke iindidi ezisibhozo zeamino acid. [8]
Iiproteni kwiimbotyi zesoya: 12. 95 g (100 g)
8. Yoghurt yesiGrike
Ukongeza kwii-prebiotic, i-yoghurt yamaGrike ikwapakishwe ziiproteni kunye nezinto ezininzi eziphilayo kunye nezondlo eziyimfuneko. Ezi zinto zibalulekileyo zinokunceda kuphuhliso lwethambo lomntwana okhulayo kunye nokuthintela umngcipheko wesifo seswekile kunye nezifo zentliziyo ezinxulumene noko. [9]
Iiproteni kwi-yoghurt yamaGrike: 8.67 g (100 g)
9. Iichickpeas
I-vegan okanye umama olindele imifuno, ii-chickpeas okanye iimbotyi ze-garbanzo zingangoyena mthombo weprotein usekwe kwizityalo. Banikezela ngeemfuno zeprotheyini zemihla ngemihla, amandla aphezulu kunye nokwenza ukutya okusemagqabini. Nangona iiproteni kuzo zingaphantsi ngokusebenza ngokuthelekiswa neeproteni zezilwanyana, ukutya kwazo okuphezulu kungawuzalisa umsantsa. [10]
Iiproteni kwii-chickpeas: 20.47 g (100 g)
10. Ubisi lwesoya
I-Soymilk yenye imveliso ye-soy ecebile kwiiprotheni ze-soy. Ayisiyo kuphela impilo yoomama, kodwa ukwamkelwa kwe-soymilk kukwacetyiswa abantwana abasanda kuzalwa abazalwa benganyamezelani ne-lactose. I-Soymilk inceda ukunciphisa umngcipheko weengxaki zophuhliso kwiintsana kunye nokuphucula ukujikeleza kosana [Shumi elinanye]
Iiprotheni kwi-soymilk: 2.92 g (100 g)
11. Imbewu yamathanga
Ayililo ithanga lodwa, kodwa ngokophando, iinxalenye ezahlukeneyo zethanga ezifana nembewu yethanga zikwangumthombo ogqwesileyo weprotheni kunye nezinye izakha-mzimba ezinjenge-fatty acids kunye nevithamin C. Nokuba imbinana yembewu yethanga ingakunika iiproteni ezifunekayo ezinokukunceda ekukhuleni komntwana osempilweni.
Iiproteni kwimbewu yethanga: 19. 4 g (100 g)
12. Iiamangile
Uxinzelelo lwegazi oluphezulu ngexesha lekota yesithathu kunokuba yinto ebangela umngcipheko kuphuhliso lwezifo zentliziyo kamva ebomini. Ii-almonds zizityebi kwiiproteni ezinokunceda ukuphucula iprofayili ye-lipid kunye nokuthintela umngcipheko wezinye iingxaki zokukhulelwa. [12]
Iiproteni kwiiamangile: 19. 35 g (100 g)
