Kukho iikampu ezimbalwa ezinokuwela kuzo. Ezinye zimnandi kakhulu-sijonge kuwe, ingqayi yeelekese-ngelixa ezinye ziluncedo ngakumbi, njengesandla esincinci sezinto ezikrwada. iiamangile sihlakulele emilonyeni yethu ukuze siphephe ngokukhawuleza i-3 p.m. ukuntlitheka. Imeko efanelekileyo ye-snack? Ibhalansi enempilo ye ifayibha kunye nokuzalisa iprotheyini, kunye nentwana yamanqatha kunye neecarbohydrates zamandla. Ngokwenyani, yenza idosi enkulu yeprotheyini: Esi sondlo sibalulekile ukuze uhlale wanelisekile de ube sisidlo sakho esilandelayo, nto leyo ethethwa yi-snacks. Jonga, amashwamshwam angama-25 eprotheyini ayakunqanda ukulamba kwakho…kude kube lixesha lesidlo sangokuhlwa.
ENXULUMENEYO: Iimbono ezingama-23 zeCarb esezantsi onokuthi uzenze ekhaya
Ekujoliswe kuko1. I-Hummus
Iprotheyini: 3g / ukuphakela
I-Hummus ipakishwe kwi-brim kunye neprotheyini-malunga neegram ezintathu kwiipunipoli ezimbini - ke fumana ukudipha. Kwaye akusiyo nayiphi na iprotheni. Iichickpeas ziphezulu kwi-lysine kwaye i-tahini ngumthombo ocebileyo we-amino acid methionine. Ngokwabanye, oku kutya ziiprotheyini ezingaphelelanga, kodwa xa udibanisa ukwenza i-hummus, zenza iprotheni epheleleyo, eya kukugcina ugcwele ixesha elide. Uphawu lwethu oluthengwayo evenkileni nguSabra (the incasa yepine nut yi *ukuphuza umpheki * ), kodwa i-hummus nayo ilula ngokwaneleyo ukwenza ekhaya kunye neprosesa yokutya okanye i-blender. Ingcebiso eshushu: Qala nge-avocado hummus enongwe kwaye uhambe apho.
2. Itshizi kunye neeCrackers
Iprotheyini: 7g/i-ounce enye
Iindaba ezimnandi: Ngaloo mva kwemini ibhodi yetshizi yeyona nto ilungileyo yokukhetha ukuba ujonge iprotein. Iqhekeza le-ounce enye itshizi ye-cheddar ibonelela ngeegrama ezisixhenxe zeprotheyini kunye neepesenti ezingama-20 zokucetyiswa kwansuku zonke kwe-calcium. Kwakhona kuphantsi kwi-carbs, ukuba ulandela ukutya kwe-ketogenic. Ukugcina ibhodi yakho yamasi inesondlo kangangoko kunokwenzeka, khetha ii-crackers ezipheleleyo kwaye uzame (zama!) Ukungayiqwengi yonke into ngokwakho. Singacebisa ukongeza iidiliya ezigcadiweyo ?
3. Amaqanda
Iprotheyini: 6g/iqanda elinye elikhulu
Yima, awugcini amaqanda abilisiwe ebhegini yakho ukuba uwatye ngexesha lokuhamba ekuseni? Thina nje? Ungafuna ukutsiba kuloliwe, kuba amaqanda ayindlela emnandi yokufumana itoni yeprotheyini ephathwayo, iphakheji enobungakanani bokuluma. Iqanda elinye elikhulu lineegram ezintandathu zeprotheyini kunye neekhalori ezimalunga nama-80, oku kuthetha ukuba ungadla ezimbalwa ngaphandle kokuzigqithisa. Siyalithanda iqanda lemizuzu esibhozo elisene-jammy kodwa lingangcoli, lifafazwe ngokufafaza. yonke into emnandi ye-bagel .
4. Iipopcorn
Iprotheyini: 3g/ikomityi ezintathu zokuphakwa
I-popcorn yethiyetha ye-movie ifumene i-rap embi, kodwa ngenxa yokuba igalelwe kwioli, ityuwa kunye nezithako ezenziweyo. Kodwa Amaqhashu ngokwalo ngokwenene lukhetho lokutya okunempilo: I-Air-popped, inkonzo yekomityi ezintathu ineekhalori ezili-100 kunye neegram ezintathu zeprotheni. Jazz it up kunye nesinongo osikhethileyo, njengecayenne, umgubo wegalikhi, isosi eshushu okanye ubusi obushushu (sithembe, yizame). Ukuba ufuna ukugalela ibhotolo encinci, ngekhe sixele.
5. Ukulunywa kwamandla
Biza ukulunywa kwamandla okanye iibhola zeprotheyini, nokuba yeyiphi na indlela zimnandi njengoko zilungile kuwe. Ngokuqhelekileyo zenziwe ngomxube wamantongomane, imbewu, ibhotolo ye-nut, i-oats kunye nomgubo weprotheni, ezi zinto zingabhaki zilula ukwenza kwaye zilungile ukuzigcina efrijini yakho kwiimeko ezingxamisekileyo. Ngaba uyafuna ukuzama isandla sakho ukuzenza ekhaya? Le recipe ye akukho-kubhaka itshokolethi ipistachio iibhola protein ukusuka blog ukutya Cotter Crunch yindawo emnandi ukuqala.
ENXULUMENEYO: I-15 ye-Protein Ball Recipes zokonyusa amandla aKhawulezayo kunye neLimnandi
Ekujoliswe kuko6. Iyogurt yesiGrike
Iprotheyini: I-23g / ikomityi enye ikhonza i-2 ekhulwini ye-yogurt ye-Greek
Inyaniso eyonwabileyo: I-yoghurt yamaGrike eneneni ineprotheyini eninzi kunye neswekile encinci ngokukhonza loo yogurt eqhelekileyo, nangona yenziwe ngezithako ezifanayo. Kungenxa yokuba ulwelo luyahluzwa, lushiya ngasemva oluneprotheyini etyebileyo (kwaye lunekhrimu engenakwenzeka). Oko kufana ne-snack yokuzalisa ngakumbi kuneyogathi eqhelekileyo yodwa, ngokutsho komnye KwiYunivesithi yaseMissouri ukufunda . I-cup ye-2 yeepesenti yeyogathi yeGreek ineekhalori ezimalunga ne-160 kunye ne-23 grams yeprotheyini ngokuphakelayo, singasathethi ke ngama-25 epesenti ye-calcium ekhuthazwayo yemihla ngemihla. Uya kufumana isitya se Fage 2-epesenti Plain Greek yoghurt kwifriji yethu ngamaxesha onke. Yiphakamise ngamajikijolo amatsha, amandongomane okanye imbewu ukuya kwi-ante (okanye uyikhonze ngamaqhekeza e-apula kunye nobusi bokudipha).
7. IGranola yasekhaya
I-oats ngumthombo omangalisayo weprotheyini, kwiigram ezintandathu kwisiqingatha sekomityi yokukhonza. Kodwa asiyi kucebisa ukuba sitye i-oats eyomileyo kwi-canister, ngoko ke yiguqule ibe yigranola. Le recipe ye-cocoa peanut butter granola inenzuzo eyongezelelweyo yebhotela ye-peanut, ngoko inika iigram ezilithoba zeprotheyini ngokukhonza. Siyazi ukuba siza kukutya ntoni ngomso.
8. Edamame
Iprotheyini: 17g/enye (ephekiweyo) ikomityi
I-Edamame iphelele, iimbotyi zesoya ezingekavuthwa, kunye nesoya ilingana neprotein enkulu. I-cup eyodwa ye-edamame ephekiweyo inika i-17 grams yeprotheni, ngoko kulula, ukuzalisa amandla okunyusa. Yithenge ikwimo eyomiswe ngumkhenkce ukuze ibe lula, xa usendleleni okanye uthenge isikhenkcezisi sakho ngeengxowa ezimbalwa zedamame emkhenkceni ukwenzela ukuphunga, ukusosa kunye nokuqhotsa. Nceda udlulise isosi yesoya.
9. Iertyisi ezigcadiweyo
Iprotheyini: 29g/100 grams
Ngokuqinisekileyo, ungatya ii-chickert ezilula ngqo enkonkxeni… Iichickpeas zineegram ezili-19 zeprotheyini kwi-100 grams nganye kwaye mhlawumbi sele unayo itoti kwindawo yakho yokubeka. Ukuzosa, zihlambulule, zomise kwaye womise itoti yee-ertyisi, emva koko uphose nge-oyile yomnquma, ityuwa, ipepile kunye nasiphi na isinongo osithandayo kwaye uqhotyiswe kwi-oveni ye-375F de kube golide kwaye kukhrisime. Voil, ixesha lokutya lingoku.
Ekujoliswe kuko10. Ibhotolo yamandongomane
Iprotheyini: 7g/amacephe amabini
Hayi, ibhotolo yamandongomane ngokuqinisekileyo ayisiyiyo nje isandwich. Icephe lebhotolo yamandongomane yenye yezinto esizihambayo xa sifuna into yokutya kwaye siyifuna ngokukhawuleza . Nokuba ukhetha inguqulelo yendalo, ukhetho olunzima okanye, into esiyithandayo, Creamy Jif , ibhotela ye-peanut ipakisha i-gremu esixhenxe yeprotheni nganye yeepuni ezimbini ezikhonzayo. Yidibanise kunye ne-crackers yengqolowa epheleleyo, izilayi ze-apile okanye i-banana yokunyusa i-carbohydrate, okanye wongeze i-spoonful kwi-smoothie ukwenzela ukunyangwa okumnandi. Gcina ingqayi kwidesika yakho yomsebenzi okanye i-pantry (okanye zombini) ukuze uhlale une-snack esandleni.
11. I-Cottage Cheese
Iprotheyini: 12g/isiqingatha sekomityi yokukhonza
Hayi, ayikokutya nje ukutya. I-Cottage cheese ineprotheyini eninzi, bafana! Ikwamnandi nentwana nje yepepile emnyama. Ngokuxhomekeke kwi-brand, i-half-cup ye-cottage cheese ine-12 grams yeprotheyini kunye neekhalori ezili-110 kuphela. Musa ukuyinkqonkqoza de uyizame.
12. I-tuna enkonkxiweyo
Musa ukuyigcina ityhuna enkonkxiweyo xa inyibilika ngexesha lesidlo sasemini. Kwakhona i-nosh ecebileyo yeprotheyini ekhawulezayo, ingena kwi-20 grams yeprotheyini nge-ounce ezintathu. Kwaye akunyanzelekanga ukuba uyitye ngqo kwitoti. Yinxibe nge-mustard encinci okanye i-mayonnaise, uqhekeze ipepile entsha emnyama kwaye uyisebenzise njenge-topper ye-crackers okanye i-toast.
13. Intlanzi enkonkxiweyo
Iprotheyini: I-20g / i-ounce emithathu ekhonzayo
Ukuba awunayo inkonkxa yesardadi egcinwe kwindawo yakho yokubeka, lixesha lokuba uzigcine. I-Sardines, i-anchovies kunye nezinye iintlanzi ezinkonkxiweyo kunye neentlanzi zaselwandle zingumthombo obalaseleyo weprotheyini, kunye ne-20 grams kwi-ounce ezintathu. Ayikathengiswa? Zinencasa kwi-crackers kunye ne-toast, zigalelwe ioli yeoli okanye zigalelwe kwisosi eshushu. Thenga itoti ye Imibala yesardadi kwaye sibulele kamva.
Ekujoliswe kuko14. Isandla seeamangile
Iprotheyini: 6g/i-ounce enye yokukhonza
Amandongomane ngokubanzi ngowona mthombo ubalaseleyo weprotheyini, kodwa iialmondi zinjalo ngakumbi, zingena kwiigram ezintandathu kwi-ounce enye. Kwaye xa uqwalasela umxholo wefiber (ezine iigram ngokukhonza) kunye namafutha anempilo kwi-almonds, unayo iresiphi yokuzaliswa, iprotheni enempilo yentliziyo. Ngethamsanqa, kukho iindidi ezininzi kwivenkile yokutya, ukusuka eluhlaza ukuya kwi-wasabi enencasa. Sidla ngokunamathela kwi-almond egalelwe ityuwa encinci, egcadiweyo. (Sinokuthini? Singama-purists.) I-caveat kuphela? Iialmond (kunye nawo onke amandongomane, kulo mbandela) zintle ikhalori-exinene, ke jonga izahlulo zakho. BTW, isixa-mali esinesandla ukuya kuma-almondi angama-20.
15. Itshizi yomtya
Iprotheyini: 6g
Le ntandokazi yobuntwaneni iyenzeka ibe yi-snack ehlakaniphile, ukuba ufuna iprotheni ekuhambeni. Enye intonga yetshizi inika iigram ezintandathu zeprotheyini kunye negram enye kuphela ye-carbs, iyenza enye inketho elungileyo kwi-keto-dieters. Naluphi na uphawu okanye incasa iya kwenza, kodwa siyinxalenye yesiqhelo esihlala sikhona mozzarella .
16. I-Peanut Butter Crackers
Iprotheyini: 5g/ukunikezela
Akukho ntloni ngokugcina iipakethe ezimbalwa amaqhekeza ebhotolo yamandongomane kwidesika yakho iimvakwemini ezijingayo, ingakumbi xa ucinga ukuba zinokuqulatha malunga neegram ezine zeprotheyini nganye. Ngcono nangakumbi, zenzele eyakho ngokuqhekeza ukutya okuziinkozo kunye nejagi yakho ethembekileyo yebhotolo yamandongomane. Unayo enye yazo, akunjalo?
17. Trail Mix
Iprotheyini: 8g/ukunikezela
Cinga ngomxube womzila njengokuba nazo zonke izibonelelo zeendongomane kunye nezinye ezongezelelweyo ezongezelelweyo, njengeziqhamo ezomisiweyo kunye neeflakes zekhokhonathi. Unokwenza eyakho ekhaya okanye ukhethe enye kwivenkile yegrosari kodwa zama ukukhangela umxube womzila oneegram ezisi-8 zeprotheyini ngokuphakelwa kwesnack egcweleyo. Siya kuxoka ukuba sithi i-Target Monster Trail Mix yayingeyona into esiyithandayo, kodwa nayo ine-17 grams yeswekile-oops. Umxube ofanelekileyo womzila unzima kwiindongomane kwaye ulula kwiitshiphusi zebhotolo yamandongomane.
Ekujoliswe kuko18. IiBar zeSiqhamo kunye neNut
Iprotheyini: 5g
Ukuba i-granola kunye nomxube we-trail unomntwana omnandi, oku kuya kuba njalo, ngaphandle kokuphazamiseka, kunjalo. Iziqhamo kunye nemivalo yeendongomane ziyi-snack efanelekileyo, kwaye ezininzi zineegram ezintandathu zeprotheni ngebha. Siyathanda Iibha UHLOBO kuba baneswekile encinci (iigram ezintlanu kuphela ngebha) kwaye beza kwiintlobo ezininzi zeencasa, njengetyuwa yolwandle lwetshokholethi emnyama kunye neblueberry vanilla.
19. I-Turkey Rollups
Iprotheyini: 8g/i-ounce enye yokukhonza
Ukuba unesidlo sasemini kwifriji yakho, yisebenzise kakuhle kwaye wenze i-turkey rollups ezimbalwa ezikhawulezayo. Oku kungaphezulu kobugcisa kunesayensi, kwaye unokuzalisa nantoni na oyithandayo (ishizi, imifuno, itshizi eninzi). I-ounce enye ye-turkey ineegram ezisibhozo zeprotheni. Yiya edolophini.
20. I-oatmeal
Iprotheyini: 6g/enye (ephekiweyo) ikomityi
Ngaba kuyamangalisa ukuba i-oatmeal inexabiso elifanelekileyo leprotheni? Ewe, nangona ingqolowa, enye ikomityi ye-oatmeal ephekiweyo iqulethe iigrama ezintandathu zeprotheni (kunye neekhalori ze-150 kuphela), okwenza kube yi-snack enempilo eya kubambelela kwiimbambo zakho. Yiphakamise ngamandongomane, imbewu okanye ibhotela ye-peanut ukwenzela ukongezwa kweprotheyini eyongezelelweyo. Iresiphi yethu ye-oats yobusuku kunye nebhotolo ye-peanut kunye nebhanana yenza isidlo sakusasa esifanelekileyo kunye ne-snack engcono.
21. Inkukhu Isaladi
Iprotheyini: 7g / enye inkonzo
Sikunika imvume epheleleyo yokuguqula isuntswana sesidlo sasemini sibe yishwamshwam. Ngoba? Ngenxa yokuba iprotheni yegolide. Enye iresiphi yethu ye-yogurt yenkukhu isaladi ineegram ezisixhenxe zeprotheni kunye ne-113 calories. Kukhaphukhaphu kodwa kuyazalisa, yiloo nto kanye esiyidingayo xa sithatha emva kwemini.
Amazon22. IiSnacks zeeshizi
Iprotheyini: 9g/ukunikezela
Yintoni i-snack yesonka samasi , uyabuza? Umbuzo omhle. Kukho udidi olupheleleyo lwe-munchables kwimarike eyenziwe ngeshizi ephelelwe ngamanzi, ngoko i-crispy njenge-cracker kunye ne-cheesy efana, kakuhle, itshizi. Omnye umzekelo onjalo? Whisps Cheddar Cheese Crisps , ezibonelela ngeegrama ezilithoba zeprotheyini ngokukhonza kwaye zenziwe ngesithako esinye: i-cheddar cheese.
23. UJerky
Iprotheyini: I-12g / i-ounce enye ekhonzayo
I-backpackers kunye nabahamba ngeenyawo bangena kwinto ethile: I-Jerky yi-snack enempilo, eneprotheyini ecebileyo, ubukhulu becala ngenxa yokuba yenziwe ngenyama (okanye intlanzi okanye amakhowa, ukuba ukuloo nto). I-ounce enye ekhonza i-jerky yenkomo ipakisha i-12 grams yeprotheni. Ukuba ukhetha inyama yenkomo ethengiweyo evenkileni okanye i-turkey jerky, zama ukufumana eyona ndlela incinci yokucutshungulwa. Okanye ukhethe ukwenza eyakho, ukuba une-dehydrator esandleni.
24. Ibhotolo yeNut
Iprotheyini: 6g / 32-gram ukukhonza
Ukuba ufuna umxholo weprotheyini yebhotela ye-peanut kodwa awuhambisani ne-peanuts (okanye awuyithandi nje incasa), ininzi yezinye iibhotela ze-nut zibonelela ngomxholo wesondlo esifanayo kunye nokuguquguquka ngaphandle kwamandongomane. Okungcono, iibhotela ezininzi ze-nut zicutshungulwa kancinane ngaphandle kwezithako eziyimfihlakalo. Ibhotolo yeAlmond kaJustin , umzekelo, yenziwe ngeealmondi ezomileyo ezigcadiweyo kunye neoli, kwaye ineegram ezintandathu zeprotheni kwi-32-gram ekhonzayo. Ibhotolo ye-almond kunye nesandwich yejeli, nabani na?
25. IiBar zeprotheyini
Ngegama elifana neprotein bar, kukhuselekile ukuthi ezi bar zine…iprotein eninzi. Kodwa ayizizo zonke iiprotheyini ezifanelekile ukuthembela kuyo, njengokuba ishukela eninzi kakhulu. Eyona nto iphilileyo, ininzi yokuzaliswa kweendlela zineegram ezisibhozo zeprotheni, akukho ngaphezu kwe-14 grams yeswekile kwaye ubuncinane i-3 grams yefiber. Imivalo embalwa ehambelana nebhili ibandakanya RXBAR , Iprotheyini elula kunye Khawucinge nje! IiBha zeprotheyini eziphezulu .
ENXULUMENEYO: IiBha zeProtheyini ezili-15 ezisempilweni onokuthi uzithenge kwiAmazon
