12 High-Protein Zviyo zvekuwedzera pakudya kwako

Mazita Akanakisa Evana

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Iwe unogona kuiwana kubva pakuzunungusa kana steak, asi chii chaizvo chinonzi protein uye nei yakakosha? Zvakanaka, mapuroteni ndeimwe yeatatu macronutrients atinoshandisa kubva kune edu echikafu-zvinoreva kuti ndeye epamusoro kirabhu yezvinhu izvo muviri wako haugone kugadzira, asi iwe unofanirwa kudya kuti urarame. Izvozvo zvakati, mapuroteni akasiyana neayo macronutrient cousins, mafuta uye makhahydrates, pakuti muviri hauna kukwanisa kuichengeta. Saka nekudaro, zvinonyanya kukosha kuti iwe uwane yako yemazuva ese. Iyo Yakakurudzirwa Dietary Allowance (RDA) yeprotein ndeye 0.8 magiramu pakirogiramu (0.36 magiramu paundi) yehuremu hwemuviri pazuva.

Asi chii chaizvo chinoita mapuroteni kumuviri wako? Kudya nhamba yakanaka yemapuroteni mukudya kwemunhu kunogona kubatsira kuchengetedza mhasuru, kuvimbika uye kusadzivirirwa, anodaro Dr. Amy Lee, mukuru wezvokudya zvinovaka muviri. Nucific . Anotiudzawo kuti kuwana mapuroteni akakwana kwakakosha zvikuru patinenge tichikura, sezvo muviri uchirasikirwa nemuviri wakaonda sezvatinokura. Hapana chikonzero chekuiisa kune bhucha, kunyange zvakadaro, nokuti iyi macronutrient inogona kuwanikwa mumiti, nyemba, zvigadzirwa zvemukaka uye-iwe wakazvifungidzira-zviyo. Zvakare, mapuroteni ezviyo ane mashoma akazara mafuta kupfuura mapuroteni anobva kumhuka, uye akapfuma mune zvakakosha zvinovaka muviri senge B mavhitaminzi uye fiber yekudya kubhutsu. Uine izvo mupfungwa, hezvino iwo akakwira-protein zviyo aunoda kuisa mukudya kwako, stat.

_{* Yese data rekudya rakatorwa kubva ku USDA .}

RELATED: 25 Hutano Hwepuroteni Zvikafu Zvinonyatsonaka

Hupfu hwakatsetseka

15g mapuroteni pamukombe, furawa mbishi

Imwe yemhando dzepamusoro dzaDr. Lee, hupfu hwakatsetseka ibwe rezviyo zvekare uye muzukuru wegorosi anogona kushandiswa sezvaunowanzoita hupfu. (Funga: Makiki, makeke uye zvingwa zvinokurumidza.) Kupfuura zvose, Dr. Lee anotiudza kuti kuchinja uku kuri nyore inzvimbo yakanaka yefiber uye ine mapuroteni akawanda pakushumira zvichienzaniswa neupfu hwegorosi. (Psst: Hupfu hwegorosi ine 13g yeprotein pamukombe.) Uyezve, spelled izere zviyo-ine endosperm, germ uye bran-zvinoreva kuti maererano nehuwandu hwehuwandu hwehupfu, hunorova humwe humwe hupfu hwakagadziriswa nguva dzose.

2. Buckwheat

5.7g protein pamukombe, yakabikwa

Usaita zvakawanda zvekubika? Buck up. Kwete, chaizvo: Buckwheat imwe yezviyo zveprotein zviri nyore kushanda nazvo uye zvinonaka zvinonaka, zvakare. Dr. Lee vanokurudzira buckwheat kune vanodya miriwo nekuti, kunze kweiyo yakakwirira mapuroteni, inewo ese masere eakakosha amino acids anodiwa nemuviri wako kuti ubudirire. Kudivi rendiro kana mbiya yemuriwo, bika zvimwe kasha -buckwheat groat ine mazino anoruma uye nutty inonaka inoyeuchidza farro-kana ingowana kugadzirisa kwako nendiro yemoyo soba noodles , chikafu cheJapan chikafu chinonaka zvakanyanya kupisa kana kutonhora.

3. Quinoa

8g protein per cup, yakabikwa

Quinoa yanga iri hasha dzese kwechinguva chidiki ikozvino, uye nechikonzero chakanaka. Iyi tsanga isina guten yakakwira mune zvese mapuroteni uye yakanyungudika fiber-uye Dr. Lee anotiudza kuti yekupedzisira chikafu chekudya chakanakira probiotics , izvo zvinowedzera hutano hwese hwematumbu. Bhonasi: Quinoa zvakare ine ese masere akakosha amino acids, saka quinoa saladi isarudzo yakangwara kune vanodya miriwo uye vegans.

4. Kamut

9.82g protein pamukombe, yakabikwa

Iri gorosi rekare rinozvirumbidza zvese zvinovaka muviri zvezvimwe zviyo zvese pane yedu runyorwa-amino acids, mavhitaminzi, zvicherwa-uye zvinokatyamadza zveprotein zvemukati, zvakare. Uyezve, kusimba kwakasimba uye nutty flavour inoita kuti kamut inakidze kudyiwa, saka hauzove nenguva yakaoma kumedza iyi pasi, ingave sezviyo zvinopisa kana kumira-mukati yemupunga chena.

5. Pasta yose yegorosi

7.6g protein per cup, yakabikwa

Hupfu hwegorosi hune mapuroteni akawanda kupfuura hupfu hwakacheneswa, saka hazvifanire kushamisa kuti pasta yegorosi inozvikudza ine hutano hwepamusoro kana ichienzaniswa neyakagadzirwa. Pasi pepamusoro: Pasta yakasvibiswa zvisina kunaka-uye kana iwe ukaita gorosi rose spaghetti nenyama yenyama nguva inotevera paunenge uchishuva chikafu chinonyaradza checarb, muviri wako uchakutendai.

6. Couscous

6g protein per cup, yakabikwa

Couscous, chikafu chekuNorth Africa cuisine ine mabhora akapwanyika semolina, ine yakapfava uye ine mhepo inoisa parutivi kubva kune dzimwe denser tsanga pane yedu runyorwa. Usanyengerwa, zvakadaro: Iyi tsanga ine mapuroteni inogona kukuzadza nekukurumidza, kunyanya kana yakashumirwa pamwe nechunky tuna, madomasi anotapira uye inonhuwirira pepperoncini.

7. Oatmeal

6g protein per cup, yakabikwa

Nhau dzakanaka: Kana iwe uchigara uchinyaradzwa mundiro inopisa ye oatmeal kwekudya kwemangwanani, iwe uri kutonakidzwa nekubatsirwa kwezviyo zvakakwirira-protein. Zvirinani kupfuura zvakawanda (zvakagadzirwa zvakanyanya) zviyo zvemangwanani, iyi sarudzo yese yezviyo inzira yakanaka yekuzadza mambakwedza uchiwana yako yekutanga yakasimba protein yezuva. Cherechedza: Kuti uwane hutano hwakanyanya, edza simbi-cut oats -iyi (inononoka-kubika) rudzi rweoatmeal ndiyo inonyanya kugadziriswa uye, saizvozvowo, ine yakanyanya fiber content uye yakaderera glycemic index.

8. Hupfu

8g protein per cup, yakabikwa

Kunyangwe iwe uchiidaidza kuti polenta kana grits, unogona uye unofanirwa kuita mushumiro yechibage slurry pese paunenge uri mumood yekunyaradza chikafu chinonaka, asi kwete kutadza kudaro. Kunze kwekuve yakanakisa sosi yeprotein, chibage chakazara nefiber. Uyezve, inobatana zvakanaka nehuwandu hwakawanda hweparmesan-iwe unoziva, kuwedzera zvese zvinonaka uye protein factor mune imwe yakadonha swoop.

9. Mupunga wemusango

7g protein per cup, yakabikwa

Zvinoshamisa, asi chokwadi: Mupunga wemusango hausi mupunga chaiwo. Pasinei nokutaridzika kwayo, tsanga iyi inokohwewa kubva mumarudzi mana euswa husina hukama nemupunga wenguva dzose. Izvozvo zvakati, mupunga wemusango ipuroteni yakakwana-kureva, puroteni ine zvose zvakakosha amino acids-uye inotakurwa nemaminerari akaita se zinc uye phosphorus, uye antioxidants kubhoti. Bhonasi: Unogona kugadzira soup yehuku kana ine mavara Buddha ndiro neiyi.

10. Farro

8g protein per cup, yakabikwa

Chewy, nutty uye 100 muzana inogutsa-chimwe chikamu chezviyo zvakakora izvi zvinopa huwandu hunoshamisa hwemaminerari anokosha (funga: iron uye magnesium) uye yakawanda yefiber, zvakare. Kunyange zvazvo farro isiri puroteni yakakwana, inova imwe nokukurumidza zvikuru apo iwe unokanda mumavheji maviri kuti uite faro saladhi inonaka.

11. Amaranth

9.3g protein pamukombe, yakabikwa

Amaranth is a pseudo cereal-zvinoreva kuti inoonekwa semhodzi yakazara nekuda kwehutano hwayo hwekudya, zvisinei nekuti iyo tekinoroji haisi tsanga zvachose. Usasungirirwa pane iyi mutsauko webhotani, zvakadaro: Chaunonyatso ziva ndechekuti iyi ipuroteni yakakwana, inotakurwa neayo mapfumbamwe akakosha amino acids, ane zvakare akakosha zvicherwa sesimbi uye phosphorus. Ah, uye amaranth inopawo manganese yakawanda, chicherwa chinoita basa rakakosha mukugadzirisa mapuroteni.

12. Zviyo zvegorosi

7g protein per cup, yakabikwa

Zviyo zvegorosi zvinotora kushivirira zvishoma kugadzirira, asi kana ukarova batch hombe unogona kunakidzwa nezviyo izvi zvakasiyana-siyana mumasaladhi, ndiro dzemangwanani kana kunyange seyakamira-yega divi a la risotto. Mubayiro wacho? Chiyero chinopisa cheprotein, iron uye fiber (kududza zvishoma) inogona kunakidzwa mundiro dzinonaka uye dzinotapira zvakafanana.

RELATED: 15 ZVINONYANYA ZVAKAWANDA MAPROTEIN BAR AUNOGONA KUTENGA PAAMAZON

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