Mufananidzo: Shutterstock Mapuroteni anowanzozivikanwa sechikafu chekuvaka muviri chinogona kubatsira imwe yakawanda munzira yavanoda. Nekudaro, izvi zvakakosha zvekudya zvine akawanda mabhenefiti pane kungowana tsandanyama. Simba rehuni mumuviri wedu, kusimudzira maitiro ekudonhedza mafuta uye zvakakwana kuenderana nemararamiro akakodzera.
Mufananidzo: Shutterstock Kunyange zvazvo vanhu vakawanda vachishamwaridzana maprotein-rich foods nesimba remuviri , ichokwadi chisingazivikanwe kuti vanobatsirawo mukutarisisa nekudzidza zvakare. Saka, kana iwe uri kuronga kutora maoko ako mamwe dumbbells kana kugadzirira mharidzo, chikamu cheprotein chinongokuitira iwe zvakanaka! Uye kuti tikuite pro-teining, takanyora pasi gumi nerimwe-rakapfuma chikafu chevarimi vari vaviri uye vasiri vezvinomera ... inguva yekuzvipinza muhutano!
Poshi. Quinoa
piri. Nzungu neMbeu
3. Green Peas
Four. Dairy
5. Tofu
6. Bhinzi NemaPulses
7. Mazai
8. Chifuva chehuku
9. Shrimp
10. Hove
gumi neimwe. Teki
12. FAQs
Quinoa
Mufananidzo: Shutterstock Mbeu iyi ine zvakawanda zvinobatsira. Haisi chete yakapfuma muprotein asiwo haina gluten-isina uye yakatakurwa nemaminerari. Quinoa inobatsira kuchengetedza yakaderera shuga yeropa uye inogona pfura metabolism yako kumusoro ! Kusiyana nemapuroteni mazhinji, Quinoa ipuroteni yakazara inoratidza kuti ine ese mapfumbamwe akakosha amino acid ayo miviri yedu isingakwanise kugadzira yega.
Kana mukanwa wako ukafinhwa nekudya quinoa, une dzimwe nzira shoma dzequinoa dzekufarira nekuti kune anopfuura zana nemakumi maviri emhando dzequinoa.
Kana iwe uri mutsva munyika yequinoa, chena uye yero ndidzo dzakapfava, kutanga. Mushure mezvo, tsvuku uye dema zvine kakunhu kakasimba zvishoma.
Kana iwe ukapindwa muropa nequinoa (hatingashamisike) iwe unofanirwa kucherechedza: iyo yekupedzisira mhando yequinoa inoda kubata chimiro chayo zviri nani pane iyo yakareruka.
Zano: Ishandise mumasaladhi kana panzvimbo yezviyo zvakajairika, sarudzo dzakanakisa!
Nzungu neMbeu
Mufananidzo: Shutterstock Kana iwe uri avid snacker …iite hutano! Iwe zvino unogona kuenderera mberi uchidya nzungu, uchiziva kuti uri kuisa mapuroteni mumuviri wako. Aya ane moyo ane hutano munchies anokushuvira iwe muviri nesimba uye kupisa. Uyezve, ivo vese vanoravira zvakasiyana, saka iwe unogona kusarudza kubva kune inonaka siyana.
Tora kubva: maarumondi, nzungu, mhodzi dzenhanga, mhodzi dzehemp, mhodzi dzesunflower, mhodzi dzesesame ... kana usingakwanise kuita sarudzo, iva neZVESE! Ndichiri kutaura nezve nzungu, vanhu vazhinji vanogona kukanganwa kokonati yakaomeswa. Zvakakosha kuziva kuti rutivi urwu rwakaoma rune huwandu hwemafuta kupfuura mapuroteni.
Zano: Chengetedza manwiro ako enzungu mukati memiganhu, sezvo mazhinji aine mafuta akawandisa.
Green Peas
Mufananidzo: Shutterstock Aya magreen beauties ndiwo akanakisa sosi ye mapuroteni uye mavitamini . Mashoma epizi aya anogona kukupa ingangoita 9g yemapuroteni. Uyezve, iwo zvakare akaremerwa mavhitamini A, K uye C uye anewo akawanda mavitamini uye fiber . Saka, uzvikande nemusanganiswa wako waunofarira wezvinonhuwira kana kuwedzera kune muto unonaka uye wagadzirira kuenda. Onawo, pizi dzinokuchengeta wakaguta kwenguva yakareba.
Zano: Usajairire kubuda peas dzakasvibirira pamwe chete nefiber, zvakare dzine anti-nutrients inokonzeresa kuputika.
Dairy
Mufananidzo: Shutterstock Diary isimba rine simba reprotein! Funga mukaka, yoghuti, chizi, buttermilk… Hongu, ndizvozvo, zvigadzirwa zvemukaka zvine maviri zvinyorwa zveprotein : whey uye casein. Kunyange zvazvo whey ichikurumidza kugayiwa, casein inotora nguva yayo. Yoghuti nechizi zvinoonekwa semhando yepamusoro sosi yeprotein kune iyo ine ese akakosha amino acids, ayo miviri yedu isingagone kuburitsa zvakasikwa.
Zano: Ingove nekushumirwa kweyoga yega yega zuva rega rega kune yakanaka dosi yeprotein uye hutano ura!
Tofu
Mufananidzo: Shutterstock Tofu haisi chinhu kunze kwekumwe kuwedzeredza vhezheni yekottage cheese, ese ane mafananidziro ekuona asi anoravira tad zvakasiyana. Tofu inogadzirwa kubva mumukaka we soy uye izere neprotein uye micronutrients uye macronutrients. Inobatsira mukuchengetedza hutano hwakasimba hwemapfupa uye mazino.
Zano: Tofu inogona kutsiviwa nyama mumagravi uye inogona kunakidzwa mumasaladhi nemacurries.
Bhinzi NemaPulses
Mufananidzo: Shutterstock Rajma, bhinzi chena, moong, dals… unozvipa zita. Mhando zhinji dzebhinzi nema legumes dzine mapuroteni akawanda pakudya. Aya maprotein-packed legumes ane a zvakasiyana-siyana zvevhitamini , zvicherwa uye zvinobatsira zvinomera zvinomera. Pane humbowo hwakanaka hwekuti vanogona kubatsira kuderedza shuga yeropa, kuvandudza mazinga echolesterol uye kubatsira kuchengetedza ura hune hutano.
Zano: Kuwanda kwakanaka kwebhinzi ku kuva nezuva mukombe mumwe chete, saka ita shuwa kuti unodya dhiri rako!
Mazai
Mufananidzo: Shutterstock Mazai inzvimbo inoshamisa yeprotein uye unogona kunakidzwa nazvo munzira dzakawanda! Iwe unogona kuita kuti zviputirwe, zviputirwe, kana kubikwa (uye zvinonaka zvakaenzana mumhando dzose). Uye vane hutano uye hushoma mumakorikori kupfuura zvinofungwa nevanhu vazhinji.
Rimwe zai guru rine 6.28 g yeprotein, uye 3.6 g inowanikwa muzai jena. Ikozvino ndiko kuzadzisa kushumira kweprotein! Zvisinei, zvakakosha kuziva: iyo yolk inotakura mafuta akawanda kupfuura mapuroteni uye iyo jasi jena rakazara neprotein! Saka kana iwe uri parwendo rwakakura, kubvisa iyo yolk kunogona kuve sarudzo yehungwaru.
Zano: Haisi chete mazai akaderera-calori asiwo ane mari shoma, uye anogona kurohwa nokukurumidza kune chero kudya kwezuva!
Chifuva chehuku
Mufananidzo: Shutterstock Mazamu ehuku pasina mubvunzo anofarirwa nevese vanodya nyama nekuti anogona kunge akasanganiswa musaladhi kana kuti anogona kuwedzerwa kune creamy pasta uye anogona nyore kudzima nyama yako chishuwo. Iwo akaremerwa nemapuroteni uye haana carb-isina! Ndizvozvo, vanoda zvekusimba munogona kupinza kuravira kwenyu mukudyiwa kwemazamu ehuku pasina mhosva.
Zano: Nepo mazamu ehuku angave anodhura kutenga pamazuva ese, chidya chehuku isarudzo huru zvakare.
Shrimp
Mufananidzo: Shutterstock Iyi sosi yeprotein yakachena yakaderera mumacalorie, carbs, uye mafuta. Uye pasina mubvunzo kurota kune ese ekudya divas. Haisi chete shrimps inonaka asiwo ine antioxidants senge astaxanthin, iyo inoderedza kuzvimba uye kukuvara kweoxidative. Uyezve, ivo havana chero chero mafuta kana makhahydrates.
Zano: Shrimp pamwe chete nezvimwe zvekudya zvegungwa zvinowanzove zvakakwirira muprotein, saka unogona kugara uchivimba nazvo.
Hove
Mufananidzo: Shutterstock Kukosha kwemapuroteni muhove kwakakwira zvakanyanya. Zvisinei, kukosha chaiko kweprotein muhove kunoenderana nerudzi rwehove dzerudzi rwaunosarudza. Mune 3-ounce inoshumira saizi yehove dzakajairika, iwe uchawana pakati pegumi nematanhatu ne26 magiramu emapuroteni. Salmon inozivikanwa kuva nepamusoro peprotein yemukati.
Zano: Kudya hove kunewo zvimwe zvakanakira. Kushanda kwakanaka kwehove kunobatsira hutano hunoita basa rehuropi, kukura kwekuona uye tsinga panguva yekuzvitakura.
Teki
Mufananidzo: Shutterstock Turkey ndeimwe yeakanakisa masosi eprotein! Inenge 100 g yeTurkey mazamu nyama ine 29 g yeprotein. Yakanakira vanhu vakuru nekuti inodzivirira kupera kwemhasuru uye inosimudzira kuchengetedza tsandanyama. Turkey yakanakira hutano hwemoyo uye inosimudzira kushanda kwemoyo. Inosanganisirawo folate uye B12 izvo zvakanaka nokuda kwekugadzirwa kwemasero matsvuku eropa uye kushanda.
Zano: Kana iwe uchida kuderedza mafuta emukati kubva muTurkey, bvisa ganda rayo.
FAQs
Q. Yakawanda sei chiyero cheprotein inofanira kudyiwa nemunhu?
TO. Iyo inokurudzirwa kudya inobvumirwa (RDA) yeprotein ndeye 0.8 magiramu eprotein pakirogiramu yehuremu hwemuviri. Iyo RDA huwandu hwechikafu chaunoda kuti usangane nezvako zvakakosha zvekudya. Mune imwe pfungwa, imari shoma yaunoda kuti urambe uine hutano. Kune vanhu vanoshanda, iyo RDA i10 muzana yeprotein yekudya kubva muhuwandu hwavo hwekoriori yekushandisa.Mubvunzo
TO. Kunyangwe uyu uri mubvunzo wakajairika, mhinduro yakagara yakafanana. Hazvibviri kutaura kuti ndeipi iri nani kune bulking. Zvose zviri zviviri zvine maamino acids, ayo anobatsira kuvaka muviri. Zvisinei, maererano nekureruka, whey protein inonzi iri nani! Sezvo isingade kugayiwa kwakawanda uye inoita sechipopopo chesimba.Verenga zvakare: Pamusoro Vitamin B12 Zvikafu ZveVegetarians
