Imifuno engama-20 eneProtheyini ephezulu onokuthi uyifake kwisidlo sakho

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Imibuzo yePop: Iprotheni yi-A) i-macronutrient ebalulekileyo ekufuneka umzimba wakho uyakhe kwaye ulungise izihlunu, kwaye uvelise amahomoni kunye ne-enzymes ezigcina usebenza; B) ifunyenwe kwi-ertyisi, ingqolowa kunye ne-asparagus; okanye C) zombini A no B.

Ukuba ubusazi ukuba impendulo ngu-C, halala, kuba iprotein ayisiyonto onokuyifumana ngokutya inyama, ukutya kwaselwandle, iimbotyi, tofu , iyogathi, itshizi, amandongomane kunye amaqanda . Ngelixa abo zi eyona mithombo yokutya ingcono, iiprotheyini nazo zifumaneka kwiimali ezincinci iziqhamo kunye nemifuno.

Ngokutsho kwe IZiko leSizwe lezoNyango , abantu abadala kufuneka bajolise ubuncinane bemihla ngemihla be-0.8 grams yeprotheni ngekhilogram yobunzima bomzimba, okanye malunga ne-7 grams nganye yeekhilogram ezingama-20. Isiqingatha sekomityi yokukhonza kuyo nayiphi na imifuno enikiweyo iya kubonelela ngokubanzi ngaphantsi kweshumi leegram zeprotheyini, ngokuqinisekileyo, kuya kufuneka udle iikhilogram ze-broccoli ukuhlangabezana neemfuno zakho zemihla ngemihla ngaphandle komnye umthombo weprotheyini. Iingenelo zokwenyani zokutya ukutya okutyebileyo kwemifuno zezinye iivithamini kunye nezondlo ezinikezelwa liqela lokutya, kunye nokuzalisa ifayibha kunye ne-carbohydrates egcina amandla. Kwaye ukuba udibanisa idosi yakho yemihla ngemihla yemifuno kunye nokunye ukutya okuneprotheyini eninzi, ngoko ukhona ngokwenene ukupheka ngegesi.

Apha, imifuno ye-20 ephezulu yeprotheyini yokongeza kwisidlo sakho (kunye nemibono yeresiphi ukukukhuthaza).

_{*Zonke iinkcukacha zesondlo ezifunyenwe kwi USDA .}

ENXULUMENEYO: Izidlo ze-30 eziphezulu zeProtheyini ezingenakudika i-Steak kunye neetapile

1. Edamame

Iprotheyini iyonke: 9 grams ngokwe ½ ikomityi, iphekwe

Ngenxa yobukhulu be-bite-size, i-edamame-ephekiweyo yeembotyi zesoya-ipakisha i-punch yeprotheni, kunye ne-fiber, i-calcium, i-folate, i-iron kunye ne-vitamin C. Zizame ezigcadiweyo, ezibilisiwe kunye nezinongo okanye ezihlambulukileyo kwidiphu.

Yizame:

• Edamame yosiwe
• Edamame Hummus
• Easy Edamame Spread

2. Iilentile

Iprotheyini iyonke: 8 grams ngokwe ½ ikomityi, iphekwe

Iilentile ziphezulu kakhulu kwifiber, potassium, folate, iron kunye, yep, protein, ke zenza eyona ndawo ilungileyo yenyama endaweni yabatya imifuno kunye ne vegans. Ngaphezu koko, ziguquguquka ngokwaneleyo ukuya kwi-casseroles, isuphu kunye neesaladi ngokufanayo.

Yizame:

• I-Lentil ye-Creamy Vegan kunye neVegetable eyosiweyo Bhaka
• I-Radicchio, iLentil kunye ne-Apple Salad kunye neVegan Cashew yokunxiba
• I-Easy-Pot ye-Lentil ye-Soup ye-Kielbasa
• Isaladi yeLemon-Tahini kunye neLentils, iiBeet kunye neeKarothi
• I-Cauliflower Rice Bowl ene-Curried Lentils, iminqathe kunye neYogathi

3. Iimbotyi eziMnyama

Iprotheyini iyonke: 8 grams ngokwe ½ ikomityi, iphekwe

Nokuba ukhetha omisiweyo okanye enkonkxiweyo iimbotyi ezimnyama , uya kufumana ibhalansi yeprotheni, i-carbs kunye ne-fiber eyenza ukuba izalise kwaye ibe nesondlo. Ziye zizityebi kwi-calcium, i-magnesium, i-manganese, ubhedu kunye ne-zinc. Siyabathanda kwi-chili, i-tacos kunye ne-hummus.

Yizame:

• I-Sweet Potato Chili kunye neTurkey kunye neembotyi eziMnyama
• I-Avocado kunye ne-Black Bean Pasta Salad
• Imbotyi emnyama iHummus
• Iitapile eziswiti kunye neeTacos zembotyi eziMnyama ezineBlue Cheese Crema
• ISophu yeCoconut eNsundu yeBhotyi ekhawulezayo kwaye eLula

4. Iimbotyi zeCannellini

Iyonke iprotheni: 8 grams nge & frac12; ikomityi, iphekwe

Imbotyi ye-cannellini eguquguqukayo (ngamanye amaxesha ibizwa ngokuba yimbotyi emhlophe) iqhayisa ngeetoni zefayibha, kunye nezondlo eziyimfuneko zobhedu, ifolate kunye nentsimbi kunye ne-antioxidant ekhusela intliziyo. Zinokhilimu, zinomhlaba kwaye zihamba kakuhle kwiisaladi kunye ne-squash okanye isuphu esekelwe kwitumato kunye nesityu.

Yizame:

• Isaladi yeSquash eRostiweyo kunye neembotyi eziMhlophe, Iimvuthuluka zesonka kunye neLemon eGqiweyo
• Iimbotyi ze-Cannellini eziBraised kunye neProsciutto kunye neHerbs
• Iimbotyi eziMhlophe kunye neRosemary kunye netswele leCaramelized
• Isityu seTomato kunye neembotyi eziMhlophe kwiToast

5. Ii-ertyisi

Iprotheyini iyonke: 7 grams ngokwe ½ ikomityi, iphekwe

Ii-ertyisi zithandwa ngesizathu: Ukongeza kwiprotheni, zigcwele i-folate, i-iron, i-phosphorus kunye ne-fiber elawula ukugaya. Bakhonze kwi-curry ekhrimu, ekhutshiweyo phezu kwesaladi okanye iguqulwe ibe yi-veggie burger.

Yizame:

• I-Chickpea kunye neVegetable Coconut Curry
• Isaladi yeKale kunye neCrispy Chickpeas
• UJulia Turshen's Stewed Chickpeas kunye nePepper kunye neZucchini
• I-Feta ebhakiweyo kunye neGarlicky Kale kunye neeChickpeas
• IiBurgers zeChickpea
• ISandwich yesaladi yeChickpea etyumziweyo

6. Iimbotyi zePinto

Iprotheyini iyonke: 7 grams ngokwe ½ ikomityi, iphekwe

I-Earthy, iimbotyi ze-nutty pinto ziqulethe i-20 yepesenti yexabiso elicetyiswayo lemihla ngemihla yentsimbi ngekomityi, kunye ne-28 yepesenti ye-RDV ye-vitamin B1, enceda umzimba wakho ukuguqula ukutya kube amandla. Zizame kwirayisi yakudala kunye neembotyi okanye kwipozole yaseMexico.

Yizame:

• Homestyle Irayisi kunye neembotyi
• ipozole eluhlaza

7. Iimbotyi zeLima

Iprotheyini iyonke: 5 grams ngokwe ½ ikomityi, iphekwe

Ukongeza kuyo yonke loo proteni, enye ikomityi yeembotyi zelima iqulethe igrama ezilithoba zefiber, kunye nesixa esikhulu sentsimbi kunye ne potassium. Zilukhetho lwakudala lwe-succotash, kodwa zikhanyise ngokwazo.

Yizame:

• Lima Bean Butternut Succotash
• Iimbotyi zebhotolo zaseMzantsi
• I-Succotash yaseMzantsi kunye ne-Okra, umbona kunye neetumato

8. Ii-Peas eziluhlaza

Iprotheyini iyonke: 4 grams ngokwe ½ ikomityi, iphekwe

Ii-ertyisi ezincinci ezincinci zinika iprotheyini enzulu, kwaye zityebile kwiivithamini A, B1, C kunye ne-K. Ngaphezu koko, incasa kakhulu ngayo yonke into ukusuka kwintlanzi yaselwandle ukuya kwitshizi kunye nenkukhu.

Yizame:

• I-Scallops eLwandle kunye ne-Green Peas, i-Mint kunye ne-Shallots
• I-Spring Pea Soup kunye neMint
• I-Pea ephindwe kabini, iProsciutto kunye neBurrata Platter
• I-Asparagus, iPea kunye neRicotta Tarts
• Isaladi ye-Sugar Snap Pea kunye ne-Chèvre Ranch
• Inkukhu kunye ne-Snap Pea Gxumisa-Qhotsa

9. Izihluma zeembotyi zesoya

Iprotheyini iyonke: 5 grams ngokwe ½ ikomityi, ekrwada

Ukuba ucinga ukuba ezo zihluma kwisangweji yakho ziyinto yokuhlobisa, cinga kwakhona. Ziphezulu kwiprotheyini, iivithamini ze-B ezifana ne-niacin, i-riboflavin, i-thiamin kunye ne-folate, kunye neevithamini A, C kunye no-K. Zizame njenge-topping kwisobho okanye isitya se-veggie.

Yizame:

• Bibimbap izitya
• Imizuzu eyi-15 yePad Thai yeCheater
• Vegan Slow-Umpheki Detox Coconut Soup
• Imbiza yeVegan Pho

10. Amakhowa

Iprotheyini iyonke: 3 grams ngokwe ½ ikomityi, iphekwe

Amakhowa yi-cal-cal, i-high-fiber source ye-protein kuphela, kodwa kunye ne-vitamin D, i-immune-boosting zinc kunye ne-potassium, enokunciphisa uxinzelelo lwegazi. Zisebenzise njengendawo enencasa yenyama kwipasta okanye njenge i-topping kwi-pizza .

Yizame:

• Imizuzu engama-20 yeMushroom Stroganoff
• Vegetable Wellington kunye namakhowa kunye nesipinatshi
• Amakhowa asePortobello Agcwele iBarley Risotto
• I-Easy Skillet Linguine ene-Trumpet Mushroom 'Scallops'

11. Isipinatshi

Iprotheyini iyonke: 6 grams nge 1 indebe, iphekwe

Indebe yendebe, ispinatshi iphantsi kakhulu kwiikhalori kodwa iphezulu kwiprotheyini kunye nezinye iivithamini kunye neeminerali ezibalulekileyo, njengevithamin A, C kunye ne-K, i-folate, i-iron, i-magnesium, i-calcium kunye ne-potassium. Iyaguquguquka ukuqalisa kwaye yenza ukongezwa okumnandi kwi-pastas, i-smoothies kunye neesaladi, okanye zinikezelwe ngokwazo.

Yizame:

• Coconut Creamed Isipinatshi
• Isipinatshi kunye namaqokobhe amatshizi amathathu
• Balsamic Brown Ibhotolo Tortellini kunye Spinatshi kunye Hazelnuts
• Ina Garten's Baked Spinatshi kunye ne Zucchini

12. Iiartichokes

Iprotheyini iyonke: 5 grams nge 1 indebe, iphekwe

I-Artichokes igcwele izondlo ezibalulekileyo ezifana nentsimbi, i-potassium kunye neevithamini A kunye no-C, kwaye ziqhayisa ngendibaniselwano eyanelisayo yeprotheni kunye nefiber. Zijike zibe yidiphu yakudala ekhrimu okanye uzizame kwipizza okanye ipasta okanye njenge-appetizer. (Psst: Nantsi indlela yokupheka enye ukuba awuzange uyenze.)

Yizame:

• I-Artichokes eyosiweyo kunye neGarlic Aioli yokuDitshwa
• Ibhokhwe yePasta yetshizi kunye nesipinatshi kunye neArtichokes
• Izikwere zeArtichoke zesipinatshi
• I-Pizza ye-Flatbread eyosiweyo kunye neArtichoke, iRicotta kunye neLemon

13. I-Brokholi

Iprotheyini iyonke: 5 grams nge 1 indebe, iphekwe

Ngaphandle kokuba ngumthombo olungileyo weprotheyini, ibrokholi iphezulu kwi-fiber, i-iron, i-calcium, i-selenium kunye ne-vitamin B. Iyancancisa igcadiwe okanye igcadwe ngetyuwa engaphezulu kunye nepepile, okanye ijike ibe yindawo ephantsi yepizza crust.

Yizame:

• I-Broccoli eneziqholo
• I-Pan-Roasted Broccoli 'Steaks' kunye neGarlic-Sesame Vinaigrette
• I-Brokholi etshisiweyo kunye ne-Sriracha Almond Butter Sauce
• Broccoli Margherita Pizza

14. Izihluma zaseBrussels

Iprotheyini iyonke: 5 grams nge 1 indebe, iphekwe

Enye ikomityi ephekiweyo ibrussels sprouts iqulathe a yakho iivithamini-i-150 yeepesenti ye-vitamin C kunye ne-250 yeepesenti ye-vitamin K-kunye ne-fiber, iprotheni kunye ne-anti-inflammatory compounds. Ingaba yosiwe, igxothwe, igalelwe uthuli ngeParm okanye ifakwe kwi-bacon, yenza ukongezwa okumnandi (kunye nempilo) kuso nasiphi na isidlo.

Yizame:

• Cacio e Pepe Brussels Sprouts
• IBrussels ihluma iSkillet kunye neCrispy Pancetta-Garlic Breadcrumbs
• I-Crispy Parmesan yaseBrussels ihluma ihluma
• I-Maple Syrup kaDorie Greenspan kunye ne-Mustard Brussels Sprouts
• Iziqholo ezigcadiweyo zaseBrussels
• IBrussels ihluma izilayidi
• I-Crispy Bacon-Egqitywe Ihluma zaseBrussels
• IBrussels ihluma iiLatkes

15. I-asparagus

Iprotheyini iyonke: 4 grams nge 1 indebe, iphekwe

Oku intandokazi yasentwasahlobo inokuthi yaziwe ngokwenza i-pee yakho ivumba iphunga elimnandi, kodwa qhubeka usitya: Igcwele iivithamini A, C, E, K, kunye ne-B6, kunye ne-folate, isinyithi, ubhedu, i-calcium kunye nefiber ngaphezu komxholo weprotheyini ephezulu. Ngaba ufuna indlela entsha yokuyilungiselela? Yiphose kwisaladi eneziqhamo ezininzi zamatye.

Yizame:

• Amaqanda epani enye kunye neAsparagus kunye neetumato
• I-Asparagus Kesare Isaladi
• I-Asparagus Flatbread
• I-20-Minute Burrata Salad kunye neSiqhamo samatye kunye ne-Asparagus

16. Umbona oSwiti

Iprotheyini iyonke: 4 grams nge 1 indebe, iphekwe

Imnandi, ithenda umbona kwisikhwebu Izele yiprotheyini kunye nefiber, kunye neevithamini B ezibalulekileyo kunye neeminerali ezifana ne-zinc, i-magnesium kunye nentsimbi, ngoko ke imali xa ngexesha lonyaka . Siyayithanda njengenkwenkwezi kwisaladi okanye idityaniswe kwisuphu ekhrimu.

Yizame:

• Umbona oqholiweyo weCarbonara
• Isaladi yombona kunye neTomato kunye ne-Feta kunye neLime
• Easy 5-Izithako corn Soup
• Corn Fritter Caprese kunye neepesika kunye neetumato

17. Iipatata ezibomvu

Iprotheyini iyonke: 4 grams per 1 iitapile medium, iphekwe

Konke iitapile Zizigcinamandla zeprotheyini eyimfihlo, kodwa iitapile ezibomvu ziqulethe ifayibha eninzi, intsimbi kunye nepotassium eluswini lwazo. Ngaphandle kwesaladi yezambane, zizame ecaleni kwe-steak okanye zibhakwe kwiichips ezenziwe ekhaya.

Yizame:

• Skillet Steak kunye Asparagus kunye neetapile
• Iitapile eziBakiweyo ezilayishiweyo 'iiChips'
• Iitapile zeDomino
• Patatas Bravas kunye nesafron Aioli

18. Irayisi yasendle

Iprotheyini iyonke: 3 grams nge 1 indebe, iphekwe

Ekubeni irayisi yasendle ivela engceni, ngokobuchwephesha ibalwa njengemifuno—eneprotein etyebileyo ngelo xesha. Kananjalo ityebile kwifiber, manganese, phosphorus, magnesium kunye ne-zinc. Fumana izibonelelo zayo kwisuphu ekhrimu okanye isitya esiqabulayo sikaBuddha.

Yizame:

• Inkukhu eSlow-Cooker Creamy kunye neSophu yeRayisi yasendle
• Isitya seBuddha esineKale, iAvocado, iOrenji kunye neRice yasendle

19. Ivokhado

Iprotheyini iyonke: 3 grams nge-1 ikomityi nganye, inqunyulwe

Okumangalisayo kukuba, i-creamy iponyoponyo iqulethe isixa esifanelekileyo seprotheyini ngokuphakelayo. Ukuba ufuna isizathu esingakumbi sokugawula eso siqwenga se-avo, ikwaqulethe isixa esihle sefiber, ivithamin E, ifolate, ipotassium kunye nevithamini B. Yinyebele kwidizethi yetshokholethi ukuze ufumane izondlo ezongezelelweyo kunye nokwakheka kwephupha, okanye uyidibanise kwidiphu okanye isosi yepasta.

Yizame:

• I-Spaghetti ene-Avocado Pasta Sauce
• I-Avocado eneziqholo eHummus
• Amaqanda okubhaka kwiAvocado
• Irayisi yeeavokhado
• Iavokhado Tahini Dip
• Avocado Chocolate Mousse

20. Itapile

Iprotheyini iyonke: 2 grams per 1 iitapile eliphakathi, iphekwe

Ezi imifuno yeengcambu zingumthombo omninzi we-beta-carotene kunye nevithamin A ukongeza kwiprotheni kunye nefiber. Bazizityebi kwi-magnesium (ezinye izifundo babonise ukuba banokunceda ixhala ), kwaye imnandi kakhulu xa yosiwe kwaye ifakwe kwi-taco okanye idliwe ngokwabo.

Yizame:

• Iitapile eziSweet ezigcadiweyo ezineSriracha kunye neLime
• Baked Sweet Potato Fries
• Iitapile eziSwiti ezigcadiweyo kwi-Oveni ezine-Crispy Chickpeas kunye neSauce yeYogathi
• IiTaco zePotato eziSwiti ezineziqholo

ENXULUMENEYO: Izidlo ezingama-36 zeVegetarian eziphezulu ezineProtheyini eZingazukukushiya ulambile

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