Iwo gumi nemashanu Akanyanya High-Protein Yekukurumidza Kudya Kwaunogona Kudya

Mazita Akanakisa Evana

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Munyika yakanaka, tinobika kupararira kwakajeka kwekudya kwega kwega. Asi chikafu chekutenga dzimwe nguva ndiyo chete sarudzo. Maererano ne National Academy of Medicine , vanhu vakuru vanofanira kuvavarira kuita zvishoma zvezuva nezuva zve 0.8 magiramu e protein pakirogiramu yehuremu hwemuviri, kana anenge magiramu manomwe pamakirogiramu makumi maviri ega ega. Izvi zvinoreva kuti iwe unenge uchida magiramu makumi maviri pakudya, kupa kana kutora, kuti urambe uri mumhando yakakurudzirwa. Sezvineiwo, kune akawanda macheni eresitorendi ane sarudzo dzinopa kuwedzera kweprotein inogutsa (uye kwete chete yakacheneswa carbs). Kubva kuMcDonald's McDouble kuenda Starbucks Mabhokisi eprotein ari nyore, heano gumi neshanu akanakisa epamusoro-mapuroteni echikafu chekukurumidza pane mamwe macheni anozivikanwa kumativi ose.

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1. McDonald's McDouble

Pakushanda: 400 macalorie, 20g mafuta, 33g carbs, 2g fiber, 7g shuga uye 22g protein

Tinozviwana: Dzimwe nguva saladhi haingodimburi. Sezvineiwo, McDonald's McDouble, (aka mbiri yemombe patties, American cheese, pickles, ketchup, hanyanisi nemasitadhi) yakaderera mumakoriyumu uye carbs tichifunga nezvehuwandu hweprotein yainopa. Kana uchida, unogona nix chizi uye kurasikirwa 50 macalorie uye 4 magiramu emafuta.

2. Arby's Roast Chicken Entrée Salad

Pakushanda: 250 macalorie, 14g mafuta, 8g carbs, 3g fiber, 4g shuga uye 25g protein

Nepo akawanda echikafu-chikafu saladhi angori manyuchi ehuku pamubhedha welettuce achiratidzira sehutano, Arby's inopa vhezheni nehuku yakakangwa. Pepper bhekoni, matomatisi, cheddar uye ranch kupfeka zvinhu kunze kwekudya kwemasikati (kana kudya kwemanheru).

3. Chick-Fil-A Lemon Kale Caesar

Pakushanda: 470 macalorie, 24g mafuta, 22g carbs, 0g fiber, 8g shuga uye 43g protein

Imwe yakakwira-protein saladhi sarudzo ndeye Chick-Fil-A's rendition yekare Caesar. Yakaveurwa Parmesan, panko breadcrumbs uye fresh lemon wedges anoita kuti inzwe zvikuru 2021.

4. Wendy's Apple Pecan Salad

Pakushanda: 460 macalorie, 23g mafuta, 26g carbs, 5g fiber, 18g shuga uye 39g mapuroteni

Iko kusanganiswa kwemaapuro, cranberries yakaomeswa, pecans yakakangwa uye crumbled blue cheese inonzwa zvishoma '90s uye isu tiri mazviri. Enda zviri nyore pakupfekedza kana iwe uchida kuchengetedza huwandu hweshuga hushoma.

5. Chipotle Salad neHuku, Fajita Vegetables uye Roasted Chili-Corn Salsa

Pakushanda: 295 macalorie, 8.5g mafuta, 24g carbs, 6g fiber, 7g shuga uye 37g protein

TBH, menyu yeChipotle ndeyekusanganisa nekufananidza, saka ndiyo imwe yemaresitorendi ari nyore kuwana sarudzo ine hutano. Asi kuti zvive nyore, tinokurudzira kuchinjana mbiya yako yeburrito kune saladhi (hapana mupunga wakaenzana necarbs shoma) uye kuwedzera salsa yechibage-inokwana-yakakwana panzvimbo yekupfeka.

6. Shake ShackBurger (Lettuce Wrap)

Pakushanda: 320 macalorie, 24g mafuta, 2g carbs, 0g fiber, 1g shuga uye 21g protein

PaShake Shack, unogona kukumbira chero sandwich pane menyu kuti ishandiswe mukuputira lettuce pachinzvimbo cheyakajairwa bun. Kunyange zvazvo izvi zvisingawedzeri chero mapuroteni, zvinoderedza huwandu hwemakhahydrates ne 24 gramu-yakakosha kana iwe uri kutarisa kudya kwako kwecarb.

7. Subway 6-Inch Oven Yakakangwa Huku Sub

Pakushanda: 270 macalorie, 4.5g mafuta, 41g carbs, 5g fiber, 8g shuga uye 21g protein

Subway's Fresh Fit menyu inosanganisira zvinhu zvine huwandu hwakawanda hweprotein, pamwe ne400 macalorie kana mashoma uye maviri masevhisi emiriwo. Kuti uwedzere chikafu chinovaka muviri, isa sandwich yako kumusoro nayo allll miriwo.

8. McDonald's McChicken

Pakushanda: 400 macalorie, 21g mafuta, 39g carbs, 1g fiber, 5g shuga uye 14g protein

FYI, McDonald's yakadzora menyu kubva kuCOVID-19, asi mhando ichiri kushandira iyo OG McChicken. Bata mayo, uye iwe uchaveura 100 cals uye 11 gramu emafuta.

9. Starbucks Chickpea Bites uye Avocado Protein Box

Pakushanda: 560 macalorie, 37g mafuta, 43g carbs, 13g fiber, 7g shuga uye 15g protein

Zvokudya zvisina nyama zvekutsanya-chikafu izvo zvichine huwandu hwakanaka hweprotein zvishoma uye zviri kure pakati, asi iyi Starbucks sarudzo inodyarwa zvizere. uye ine 15 gramu yezvinhu zvakanaka. Iyo zvakare yakakwira mufiber kuti urambe uchinzwa wakaguta kwenguva refu.

10. Starbucks Grilled Chicken uye Hummus Protein Box

Pakushumira: 300 macalorie, 9g mafuta, 32g carbs, 7g fiber, 6g shuga uye 22g protein

Chimwe chinhu chine mapuroteni akawanda pacheni yakakurumbira yekofi ndiyo huku yakakangwa uye hummus box, ine magiramu makumi maviri nemaviri eprotein uye magiramu 9 chete emafuta.

11. Chick-Fil-A 3-Piece Grilled Nuggets

Pakushumira: 130 macalorie, 3g mafuta, 1g carbs, 1g fiber, 0g shuga uye 51g protein

Reurura: Tinoda huku nuggets. Ndiani asingaiti? Chick-Fil-A's grilled version ine 25 magiramu eprotein mune masere-chidimbu anoshumira asi chete magiramu matatu emafuta (achienzaniswa nemagiramu gumi nerimwe mumhando yakakangwa).

12. Taco Bell Soft Taco

Pakushumira: 180 macalorie, 9g mafuta, 17g carbs, 3g fiber, 1g shuga uye 9g protein

Taco Bell parizvino iri kushandira zvishoma zvishoma menyu nekuda kweCOVID, asi yechinyakare pasi nyama yemombe yakapfava taco ine chiyero chakanaka cheprotein kune zvese zvimwe, kunyangwe iwe ukaodha maviri kuti aite chikafu chinozadza.

13. Taco Bell Burrito Supreme, Fresco Style

Pakushanda: 340 macalorie, 11g mafuta, 48g carbs, 98g fiber, 4g shuga uye 14g protein

Bhinzi uye nyama yemombe muTaco Bell's burrito inowedzera fiber uye mapuroteni, zvichiteerana. Raira yako fresco style kuti urase kirimu yakavava nechizi uye chengeta mafuta nemakoriyumu zvishoma.

14. Panera Bread Turkey Sandwich

Pakushanda: 520 macalorie, 20g mafuta, 54g carbs, 4g fiber, 4g shuga uye 32g protein

Hongu, Panera's classic turkey sandwich ine magiramu makumi maviri emafuta pakushumira, asi magiramu 3.5 chete ane mafuta akazara. Uyezve, iwe unogona kuwana hafu-odha yekucheka iyo mari mukati, zvakanaka, hafu (kana kungobvunza pasina mayonnaise).

15. Dunkin’ Veggie Zai Rakachena Omelet

Pakushanda: 290 macalorie, 13g mafuta, 27g carbs, 5g fiber, 4g shuga uye 17g protein

Isu tinoziva zita rinoti omelet, asi iyi sandwich. Zvakadaro, sarudzo yakareruka yaDunkin yemangwanani ine magiramu gumi nemanomwe eprotein uye 290 macalorie chete. Mangwanani, chokwadi.

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