Paunofunga nezveprotein, ungangofunga nyama, hove dzegungwa, nyemba, tofu , yogati, chizi, nzungu uye mazai -vanowanzo fungirwa. Uye iwe hauna kukanganisa-vari pakati pezvakanakisa zvekudya zvekudya zveprotein, yakakosha macronutrient inovaka tsandanyama. Asi chokwadi chinonakidza: Muchero une mapuroteni mune zvidiki zvakare.
Maererano ne FDA , vakadzi vanofanira kuvavarira magiramu 46 eprotein pazuva, nepo varume vachifanira kudya magiramu 56 pazuva. Kapu imwe inopihwa yemuchero inowanzopa isingasviki magiramu matanhatu emapuroteni, saka hongu, iwe unofanirwa kudya pondo nemapaundi ezvinhu kuti usangane nezvido zvako zvezuva nezuva. The chaiye mabhenefiti ekudya chikafu chine muchero ndiwo mamwe mavhitamini uye zvinovaka muviri izvo boka rekudya rinogona kupa, pamwe neane hutano carbs uye fiber. Uye kana ukabatanidza dhishi yako yemazuva ese yemuchero neimwe snack ine mapuroteni, unogona kugadzira inogutsa, ine mapuroteni-packed pick-me-up. Pano, michero gumi ine protein yakawanda* yekuwedzera pakudya kwako (pamwe nesnack pairings kuti upinde mune mamwe mapuroteni).
* Yese data rekudya rakatorwa kubva ku USDA .
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Khiam Yee Lee/EyeEm/Getty Images1. Jackfruit (3 magiramu mapuroteni)
Jackfruit muchero wemunzvimbo dzinopisa wepasi une hukama nemaonde, uye magadzirirwo enyama yawo isati yaibva akafanana nenyama yenguruve yakadhonzwa. Kapu imwe inoshumira ine magiramu matatu eprotein. Iyo yakazarawo nemamwe mabhenefiti ehutano, senge matatu magiramu efayibha uye 110 milligrams yemoyo-ine hutano potassium, pamwe nevhitamini A uye C, magnesium, calcium, iron uye riboflavin, maererano. Cleveland Clinic .
Protein-rich snack pairing : Tsama yehuku dzakakangwa dzakakangwa tsama
Wokephoto17/Getty Images2. Guava (4 gramu mapuroteni)
Kumwe kubatwa kwekupisa, gwavha rine magiramu mana eprotein pamukombe, zvichiita kuti ive imwe yemichero yepamusoro-yeprotein yauchawana. Muchero wakasarudzika-unotapira unewo yakawanda yevhitamini C uye fiber, kunyanya kana iwe uchidya ganda uye mhodzi (yaunogona uye yaunofanira kuita!).
Protein-rich snack pairing : Zvimedu zvishoma zvecheddar cheese
olindana/Getty Images3. Avocado (3 magiramu mapuroteni)
Iwe unogona kunge uchitoziva kuti avocado inzvimbo yakanaka yemafuta ane hutano, asi waizviziva here kuti inewo magiramu matatu eprotein mukapu yega yega? Maererano ne Misidhari-Sinai , inewo hupfumi hwefiber, folate, magnesium, riboflavin, niacin uye vitamini C, E uye K. Kusanganiswa kwemafuta uye fiber kuchaita kuti iwe uzere, zvakare.
Protein-rich snack pairing: A scoop of homemade trail mix
Adam Smigielski / Getty Mifananidzo4. Apricot (2 magiramu mapuroteni)
Imwe kapu yeapricot mbishi (isina kuomeswa) ichakupa magiramu maviri eprotein. Chibereko chedombo zvakare chitubu chakanaka che potassium uye mavhitaminzi A, C uye E ehutano hweziso uye hweganda, pa WebMD . Iyo fiber munyama neganda inogona kubatsira kugaya uye kukuchengetedza iwe kugutsikana, zvakare.
Protein-rich snack pairing: Chitsama chidiki chemaamanda akagochwa
valeconte/Getty Images5. Blackberries (2 magiramu mapuroteni)
Zvinoshamisa kuti kapu imwe yemablackberries ane magiramu maviri eprotein (uye magiramu masere efiber). Iwe zvakare uchawana ingangoita 50 muzana yeinokurudzirwa zuva nezuva mvumo yevhitamini C, pamwe nehupamhi hwemahara-radical-kurwisa antioxidants uye uropi-inosimudzira polyphenols.
Protein-rich snack pairing: Hafu-kapu yeGreek yogurt
GeorgeDolgikh/Getty Mifananidzo6. Kiwi (2 gramu mapuroteni)
Imwe kapu ye kiwi ine magiramu maviri eprotein, uye chero bedzi iwe uchichenesa ganda zvakanaka, unogona kukohwa mabhenefiti ayo ane fiber. Kiwi inewo yakawanda yevhitamini C, potassium uye phosphorus, pamwe nesimbi.
Protein-rich snack pairing: Kushumira kwe-low-fat cottage cheese
kevinjeon00/Getty Images7. Cherries (1.6 gramu mapuroteni)
Zhizha rinonaka rinonaka rinenge 1.6 magiramu eprotein pamukombe (pitted, zvakasikwa). Iwo akanakisa sosi ye potassium, iyo inogona kudzora BP uye yakakosha pakuita mhasuru, uye vane yakawanda ye antioxidant uye anti-kuzvimba zvivakwa. Cherries zvakare yakapfuma mu melatonin, iyo inogona kukubatsira kuwana a kurara kwekuzorora . (Uye kana dzisiri mumwaka, unogona kuzvitenga dzakaomeswa nechando kuti dzisanganise mu smoothies.)
Protein-rich snack pairing: Almond butter toast
Tsvi Braverman/EyeEm/Getty Images8. Mazambiringa akaomeswa (1 gram protein)
Sezvo iwo akakwira mushuga pane muchero mbishi, imwe sevhisi yemazambiringa akaomeswa ingori imwe chete (womp, womp). Asi chidimbu ichocho chichiri negiramu rimwe reprotein, pamwe nematani efiber uye potasium. Mazambiringa anewo huwandu hwakanaka hwesimbi, iyo inogona kubatsira kudzivirira kupererwa neropa .
Protein-rich snack pairing: Chidimbu chiduku chemiti yakakangwa yakakangwa
yipenge/Getty Images9. Mabhanana (1.6 gramu mapuroteni)
Iwe wakanzwa izvozvo mabhanana ane potassium yakawanda (idya imwe nokuda kwegumbo remakumbo!) Asi anewo anenge 1.6 magiramu emapuroteni mukapu imwe neimwe. Iwo ari nyore sosi ye fiber, prebiotics, mavhitaminzi A, B6 uye C, uye magnesium. Uye FYI, iwe unofanirwa kunge uchidya iwo ane tambo mabhiti (aka phloem masumbu ): Dzakafanana negwara rezvinovaka muviri zvese zviri mukati memuchero.
Protein-rich snack pairing: Zvipunu zviviri zvepeanut butter
Joannatkaczuk/Getty Images10. Grapefruit (protein 1.3 gramu)
Imwe kapu yezuva remuzambiringa ine 1.3 magiramu emapuroteni, tisingarevi asingasviki zana macalorie. Kufanana nemimwe michero ye citrus, yakazara ne-immune-boosting vhitamini C, pamwe chete nemapfupa-kuvaka calcium nesimbi. Uye maererano WebMD , iyo citric acid mumuzambiringa inogona kudzivirira matombo etsvo (inosunga kune calcium yakawandisa mumuviri, iyo inogona kutungamirira kumamiriro ezvinhu anorwadza).
Protein-rich snack pairing: Zvipunu zvishoma zvemunyu pistachios
