Umfanekiso: Shutterstock Iiprotheyini ngokuqhelekileyo zaziwa njengokutya kokwakha umzimba okunokunceda umntu ubuninzi ngendlela athanda ngayo. Nangona kunjalo, ezi zinto ziyimfuneko zokutya zineenzuzo ezininzi ngakumbi kunokufumana nje izihlunu. Amandla e-fuel emzimbeni wethu, akhuthaza inkqubo yokulahla amanqatha kwaye alungiselele ngokupheleleyo indlela yokuphila efanelekileyo.
Umfanekiso: Shutterstock Ngelixa abantu abaninzi benxulumana Ukutya okuneprotheyini eninzi ngamandla omzimba , yinto eyaziwayo kangako ukuba bakwanceda ekugxininiseni nasekufundeni. Ke, ukuba uceba ukufumana izandla zakho iidumbbells okanye ulungiselela intetho, inxalenye yeprotheyini iya kukunceda kuphela! Kwaye ukwenza ube yi-pro-teining, sibhale phantsi iiprotheyini ezili-11 ezityebileyo ukutya kwabo bobabini abatya imifuno kunye nabangadli imifuno ... lixesha lokuzifica kwimpilo!
Nye. IQuinoa
Mbini. Amandongomane kunye nembewu
3. Ii-Peas eziluhlaza
Isine. Imveliso yobisi
5. Tofu
6. Iimbotyi kunye neePulses
7. Amaqanda
8. Ibele lenkukhu
9. I-shrimp
10. Intlanzi
Shumi elinanye. ikarikuni
12. Ii-FAQs
IQuinoa
Umfanekiso: Shutterstock Olukhozo luphuphuma ziinzuzo. Ayisityebi kuphela kwiprotheyini kodwa nayo ayinagluten kwaye ilayishwe ngamaminerali. Iquinoa inceda ukugcina amanqanaba eswekile ephantsi kwaye inako dubula imetabolism yakho phezulu ! Ngokungafaniyo neeproteni ezininzi, iQuinoa yiprotheyini epheleleyo ebonisa ukuba iqulethe zonke ii-amino acids ezilithoba ezibalulekileyo imizimba yethu engenako ukuzenza ngokwazo.
Ukuba inkalakahla yakho iyakruquka kukutya iquinoa, unezinye iindlela ezimbalwa onokukhetha kuzo kwiquinoa kuba kukho iintlobo ezingaphezu kwe-120 zequinoa.
Ukuba ungumntu omtsha kwihlabathi lequinoa, umhlophe kunye notyheli zezona zithambileyo, ukuqala. Emva koko, obomvu kunye nomnyama banencasa eyomelele kancinane.
Ukuba uyakhotyokiswa yiquinoa (asiyi kumangaliswa) kufuneka uqaphele: uhlobo lwamva lwequinoa lukholisa ukubamba imilo yabo ngcono kunezo zikhaphukhaphu.
Ingcebiso: Yisebenzise kwiisaladi okanye kwindawo yeenkozo eziqhelekileyo, ukhetho lukhulu!
Amandongomane kunye nembewu
Umfanekiso: Shutterstock Ukuba uyi i-snacker enomdla …yenze ibe sempilweni! Ngoku ungaqhubeka nokutya amantongomane, usazi ukuba ufaka iproteni emzimbeni wakho. Ezi munchies zisempilweni yentliziyo ziyakukhathaza umzimba ngamandla kunye nobushushu. Ukongeza, zonke zinencasa eyahlukileyo, ngoko ke unokukhetha kwiindidi ezinencasa.
Khetha kwezi: iiamangile, amandongomane, imbewu yethanga, imbewu ye-hemp, imbewu kajongilanga, imbewu ye-chia, imbewu yesesame... Ngelixa sithetha ngamantongomane, uninzi lwabantu lunokulibala i-coconut eyomileyo. Kubalulekile ukwazi ukuba eli cala li-crunchy linomxholo ophezulu wamafutha kuneprotheni.
Ingcebiso: Gcina ukusebenzisa kwakho amandongomane ngaphakathi kwemida, kuba uninzi lunamafutha aphezulu.
Ii-Peas eziluhlaza
Umfanekiso: Shutterstock Ezi ubuhle eluhlaza ngumthombo obalaseleyo iiprotheyini kunye neevithamini . Intwana yezi peas inokukunika phantse i-9g yeprotheyini. Ngaphezu koko, zikwalayishwe iivithamini A, K kunye noC kwaye ziqulethe ezininzi iivithamini kunye nefiber . Ke, nokuba uziphose ngomxube owuthandayo weziqholo okanye wongeze kwigravy emnandi kwaye ulungile ukuba uhambe. Qaphela kwakhona, ii-ertyisi zikugcina ugcwele ixesha elide.
Ingcebiso: Sukuqhela ukuvela iiertyisi eziluhlaza kunye nefiber, zikwanazo ne-anti-zondlo ezibangela ukuqunjelwa.
Imveliso yobisi
Umfanekiso: Shutterstock Idayari ngumthombo onamandla weprotheyini! Cinga ubisi, iyogathi, itshizi, ibhotolo… Ewe, oko kukuthi, iimveliso zobisi ezifanelekileyo ziqulathe ezimbini imithombo yeprotheyini : i-whey kunye ne-casin. Nangona i-whey igaywa ngokukhawuleza, i-casein ithatha ixesha layo. Iyogathi kunye netshizi zithathwa njengemithombo yomgangatho ophezulu weprotheyini kuba inazo zonke ii-amino acids ezidityanisiweyo, ezingenako ukuvelisa imizimba yethu ngokwemvelo.
Ingcebiso: Yiba nenkonzo yeyogathi yendalo yonke imihla ukuze ufumane idosi elungileyo yeprotheyini kunye namathumbu asempilweni!
Tofu
Umfanekiso: Shutterstock I-Tofu ayiyonto ngaphandle kwenguqulelo engaqhelekanga ye-cottage cheese, zombini zineemfaniso ezibonakalayo kodwa incasa i-tad eyahlukileyo. I-Tofu ilungiswe kubisi lwe-soy kwaye igcwele iprotheni kunye ne-micronutrients kunye ne-macronutrients. Inceda ekugcineni amathambo omelele kunye namazinyo esempilweni.
Ingcebiso: I-Tofu inokutshintshwa endaweni yenyama kwi-gravies kwaye inokunandipha kwiisaladi kunye neekhari.
Iimbotyi kunye neePulses
Umfanekiso: Shutterstock I-Rajma, iimbotyi ezimhlophe, i-mong, ii-dals… Uninzi lweentlobo zeembotyi kunye neembotyi zinexabiso eliphezulu leprotheyini ngokuphakelwa. Ezi zimbotyi zineprotheyini ziqulathe a ezahlukeneyo iivithamini , iiminerali kunye nezixhobo zezityalo ezinenzuzo. Kukho ubungqina obulungileyo bokuba banokunceda ukunciphisa iswekile yegazi, ukuphucula amanqanaba e-cholesterol kunye nokunceda ukugcina amathumbu anempilo.
Ingcebiso: Ubungakanani obufanelekileyo beembotyi ukuya ube ngosuku yikomityi enye, ke qiniseka ukuba uyayitya idali yakho!
Amaqanda
Umfanekiso: Shutterstock Amaqanda ngumthombo obalaseleyo weprotheyini kwaye unokuyonwabela ngeendlela ezininzi! Unokwenza ukuba zifakwe, zixutywe, okanye zibhakwe (kwaye zinambitha ngokulinganayo kuzo zonke iifom). Kwaye banempilo kwaye bangaphantsi kweekhalori kunokuba abantu abaninzi becinga.
Iqanda elinye elikhulu liqukethe i-6.28 g yeprotheni, kwaye i-3.6 g ifumaneka kwiqanda elimhlophe. Ngoku kukwanelisa inkonzo yeprotheni! Nangona kunjalo, kubalulekile ukuqaphela: i-yolk ithwala amanqatha amaninzi kuneprotheni kwaye ingubo emhlophe igcwele iprotheni! Ke ukuba ukuhambo olukhulu, ukususa i-yolk kunokuba sisigqibo sobulumko.
Ingcebiso: Akunjalo kuphela amaqanda aphantsi kweekhalori kodwa anexabiso eliphantsi, kwaye anokutshitshiswa ngokukhawuleza nasiphi na isidlo sosuku!
Ibele lenkukhu
Umfanekiso: Shutterstock Amabele enkukhu ngokungathandabuzekiyo athandwa ngabo bonke abatya inyama kuba banokuxutywa kwisaladi okanye banokongezwa kwi-pasta ekhrimu kwaye banokucima ngokulula ukunqwenela kwakho inyama. Zilayishwe ngeeprotheni kwaye azinayo i-carb! Kulungile, abathanda ukomelela ungafaka i-tastebuds yakho ekunikezeni amabele enkukhu ngaphandle kobutyala.
Ingcebiso: Ngelixa amabele enkukhu anokuba yintengo ebiza kakhulu rhoqo, ithanga lenkukhu lukhetho olukhulu kakhulu.
I-shrimp
Umfanekiso: Shutterstock Lo mthombo weprotheyini ecocekileyo uphantsi kwiikhalori, i-carbs, kunye namafutha. Kwaye ngokungathandabuzekiyo liphupha kuzo zonke ii-divas zokutya. Ayizizo ii-shrimps kuphela ezimnandi kodwa zikwane-antioxidants njenge-astaxanthin, enciphisa ukudumba kunye nomonakalo owenziwe nge-oxidative. Ukongeza, aziqulathanga ngamafutha okanye iicarbohydrates.
Ingcebiso: I-Shrimp kunye nezinye iintlanzi zaselwandle ziphezulu kwiprotheyini, ngoko unokuhlala uthembele kuyo.
Intlanzi
Umfanekiso: Shutterstock Ixabiso leprotheyini kwiintlanzi liphezulu kakhulu. Nangona kunjalo, ixabiso elichanekileyo leprotheni kwintlanzi lixhomekeke kuhlobo lweentlobo zeentlanzi ozikhethayo. Kwi-3-ounce yokukhonza ubukhulu beentlanzi eziqhelekileyo, uya kufumana phakathi kwe-16 kunye ne-26 grams yeprotheni. ISalmon yaziwa ngokuba neyona proteni iphezulu.
Ingcebiso: Ukutya iintlanzi kunezinye iingenelo. Ukusetyenziswa kakuhle kweentlanzi kunceda ukusebenza kwengqondo enempilo, ukuphuhliswa kombono kunye nemithambo-luvo ngexesha lokukhulelwa.
ikarikuni
Umfanekiso: Shutterstock I-Turkey ngowona mthombo weprotheyini! Malunga ne-100 g yenyama yebele ye-turkey iqulethe i-29 g yeprotheni. Igqwesileyo kubantu abadala njengoko ithintela ukonakala kwezihlunu kwaye ikhuthaza ukugcinwa kwezihlunu. I-Turkey ilungile kwimpilo yentliziyo kwaye ikhuthaza ukusebenza kakuhle kwentliziyo. Ikwabandakanya i-folate kunye B12 ilungile ukwakhiwa kunye nokusebenza kweeseli ezibomvu zegazi.
Ingcebiso: Ukuba ufuna ukunciphisa umxholo wamafutha kwi-turkey, susa ulusu lwayo.
Ii-FAQs
Q. Ungakanani ubungakanani beprotheyini ekufuneka umntu ayitye?
KUYA. Isibonelelo sokutya esicetyiswayo (RDA) seprotheyini yi-0.8 grams yeprotheyini ngekhilogram yobunzima bomzimba. I-RDA sisixa sesondlo esisidingayo ukuhlangabezana neemfuno zakho ezisisiseko zesondlo. Ngandlela ithile, yeyona mali incinci oyifunayo ukuze uhlale usempilweni. Kubantu abasebenzayo, i-RDA yipesenti ezili-10 zeprotheyini ephuma kwikhalori yabo epheleleyo.UMBUZO
KUYA. Nangona lo ngumbuzo oqhelekileyo, impendulo ihlala ifana. Akunakwenzeka ukutsho ukuba yeyiphi eyona ingcono kwi-bulking. Yomibini le mithombo iqulethe i-amino acids, enceda ukwakha umzimba. Nangona kunjalo, ngokumalunga nokulula, iprotheni ye-whey ithathwa njengento engcono! Njengoko ayifuni ukugaya kakhulu kwaye isebenza njengomthombo wamandla ngoko nangoko.Funda kwakhona: Top Vitamin B12 Ukutya For Vegetarians
