Ukudla okunamaprotheni okusiza ukuthi ulahlekelwe isisindo

Cishe usuyazi kakade ukuthi ukusetshenziswa kwamaprotheni yisimo esibalulekile sokuzwa ukulahlekelwa kwesisindo esiphelele futhi esiphumelelayo. Amaprotheni akusiza ukuthi uqoqe ubunzima be-muscle, kanti akubona wonke umuntu owaziyo ukuthi yiziphi izinto ongazithola kulo mthombo owusizo. Ukuze ungadli amaprotheni wesibhakabhaka esivela ku-inkukhu namaqanda, kufanele uzijwayele ngalolu hlu, lunezinketho ezingcono kakhulu kukho konke ukunambitheka.

Isipinashi

Umthombo omuhle kakhulu weprotheni, kodwa futhi namavithamini, ama-antioxidants kanye ne-folic acid enenhliziyo. Engxenyeni yalomkhiqizo, cishe amaprotheni amaningi njengamaqanda abilisiwe, kodwa amakholori ayingxenye yesayizi. Kulabo abafuna ukunciphisa umzimba, lokhu kubaluleke kakhulu.

Utamatisi obomisiwe oshonile

Kulawo utamatisi, kuningi lwe-antioxidant lycopene, okunciphisa amathuba okuba nomdlavuza wesisu, isisu, isisu, isikhumba. Uma udla utamatisi owomiswe ilanga, uthola amaprotheni anele, i-fibre ne-potassium, okudingekayo ukuze kulungiswe impilo yenhliziyo kanye nokulungisa izicubu.

I-Guava

Lesi sithelo sinamaprotheni amaningi hhayi amakholori amaningi kakhulu. Ingxenye ye-akhawunti engamaphesenti angamakhulu ayisishiyagalolunye wokudla kwamavithamini C. Qinisekisa ukuthi uthenge lezi zithelo ezishisayo uma unethuba.

Ama-artichokes

I-Ghrelin iyi-hormone edala umuzwa wendlala. Lapho isisu sigcwele, ukukhiqizwa kwe-hormone kukhishwa. Uma udla ukudla okucebile nge-fibre namaprotheni, isisu sesigcwele isikhathi eside. I-artichokes ngalomqondo iyasiza kakhulu - iqukethe i-fibre eminingi kanye nokuqukethwe okukhulu kwamaprotheni.

I-Peas

Ukukhonta kwama-peas aluhlaza kuneziprotheyini ezingaphezu kwesishiyagalombili kunepinashi. Ngaphezu kwalokho, iqukethe amaphesenti angamaphesenti okudla kwansuku zonke kavithamini C. Yengeza i-peas kuma-saladi noma ama-omelettes.

Inkabi

Zama ukukhetha inkabi yekhwalithi, njengoba inamakholori amancane namafutha ambalwa. Enye i-steak ayiqukethe kuphela amaprotheni, kodwa futhi amaningi ama-fatty acids ama-omega-3, okunciphisa amathuba okuthuthukisa isifo senhliziyo.

Bison Meat

Lena inyama engavamile ewusizo ngokwanele - inama-khalori ambalwa namafutha kunombongolo. Ngaphezu kwalokho, ine-vitamin B ₁₂ eningi, okwandisa amazinga kagesi futhi ilawula izakhi zofuzo ezithintekayo ekwakheni ama-fat cells.

Ncoma inyama

Le nyama engavamile iyakwazi ukuthandwa. Enye yokukhonza iqukethe amagremu angama-30 amaprotheni nama-gramu ayisithupha kuphela wamafutha. Ngaphezu kwalokho, kunezakhi eziningi zikavithamini B ₁₂ ne-choline, into edingekayo ekulahlekeni kwesisindo.

Ingulube

Uma ukhetha ithenda yengulube yekhwalithi, kuyasiza ngempela - kunamaprotheni amaningi kanye ne-choline. Ucwaningo lwamuva luye lwabonisa ukuthi abantu abanesisindo sokudla ngokweqile abasebenzisa i-tenderloin, balahlekelwa isisindo kahle, ngaphandle kokulahlekelwa isisindo somzimba.

I-Halibut

Cishe usuyazi ukuthi inhlanzi icebile amaprotheni. Okuphumelela kakhulu kuzoba yi-halibut. Ngenye yezinto zokudla okunomsoco futhi okwesibili kuphela kumazambane abilisiwe. Ucwaningo lwase-Australia lubonise ukuthi izinhlanzi ezimhlophe zigcwalisa inyama yenkomo noma inyama yenkukhu.

Salmon

Yebo, i-salmon iphezulu ngamakholori namafutha, kodwa izinhlanzi ezinamafutha zizokusiza ukuthi ulahlekelwe isisindo. Ngokusho kocwaningo, labo abadla izinhlanzi babonakala ngezinga elinciphile le-insulin. Ngaphezu kwalokho, bancane amathuba okuthuthukisa izicubu zomdlavuza.

I-tuna ekheniwe

I-tuna ingenye yemikhiqizo emihle kakhulu, ikakhulukazi ekulahlekelweni kwamafutha kusuka esiswini. I-Omega-3 fatty acids inganciphisa ukuqoqwa kwamafutha okhalweni. Abacwaningi bathi lokhu kuphumelela kakhulu. Ngaphezu kwalokho, kune-mercury encane e-tuna, ngakho-ke ungadla ngaphandle kokwesaba.

I-Atlantic cod

Inhlanzi namazambane ngeke ikusize ulahlekelwe isisindo uma uyidla ejulile. Noma kunjalo, i-cod ingaba ngumkhiqizo wokudla. Iqinisekisa ukuthi i-satiety futhi iyasiza ekunciphiseni umzimba, inamaprotheni amaningi nama-amino acids elawula isisombululo.

Turkey

I-turkey ephansi-fat futhi eneprotheyini-lena yindlela enhle kakhulu yokunciphisa. Ine-Omega-3 yamafutha amaningi kakhulu. I-turkey isisiza umsebenzi wobuchopho, ithuthukise isimo sengqondo futhi ivimba ukukhula kwama-fat cells.

Inkukhu inyama

Encelweni yenkukhu iqukethe amafutha amancane nenani lamaprotheni amaningi. Kodwa-ke, ukunambitheka kwenkukhu kungaba ngcono ngempela. Sebenzisa umcabango ukwenza kube okungafani kakhulu nokuthandekayo.

Amaqanda

Amaqanda - lokhu ngumkhiqizo olula, otholakala kakhulu futhi osebenza kakhulu. Amakhilogremu angamashumi ayisishiyagalolunye nanhlanu akholelwa amagremu ayisikhombisa amaprotheni. Amaqanda aqinisa impilo ngokugcwele, ngoba aqukethe amaningi amino acid, antioxidants kanye nensimbi. Ungadli amaprotheni kuphela - izikhupha ziqukethe i-choline, okusiza ukunciphisa isisindo.

Ubhontshisi

Ubhontshisi kuyadingeka ukuze inhliziyo yakho ibe nempilo. Unamaprotheni amaningi, ama-antioxidants, amavithamini namaminerali asetshenziswa ebuchosheni nasemisipha. Ungathenga ukudla okusemathinini okwenziwe ngomumo. Ubhontshisi kuhle ukungeza kuma-saladi noma ukwenza ukunamathisela okusekelwe kuwo.

Ama-lentils

Ingxenye yelentili iqukethe amaprotheni amaningi njengoba kunamaqanda amathathu, futhi ingaphansi kwesigamu samafutha. Ngamalenti, kunezinhlobo eziningi ze-fibre, ukuze ihambisane kahle. Ucwaningo luye lwabonisa ukuthi abantu abadla njalo ubhontshisi banciphisa isisindo futhi banamazinga angcono kakhulu e-cholesterol.

Butter Peanut

Lo mkhiqizo uba umlutha ngokushesha. Ibhotela le-peanut eningi kakhulu iyoyithinta kabi i-waistline, kodwa ingxenye encane iyoba usizo. Ukusetshenziswa kwamanqamu okuvimbela ukuthuthukiswa kwezifo zenhliziyo. Khetha amafutha ngaphandle ushukela owenezelwe, udle ngesinkwa sonke sokusanhlamvu noma wengeze ku-oatmeal.

Isinkwa sonke sengqolowa

Akuzona zonke izinhlobonhlobo zesinkwa ezingamabhomu aphezulu-khalori. Inani lokudla okunomsoco wezinkwa zokusanhlamvu lonke lifaniswa ne-lentil. Ungathola izakhi eziningi ezinhle - udle isinkwa nge-hummus, i-avocado, i-bell pepper kanye neminye imifino.

I-Tef

Le cereal exotic igcwele izakhi kanye ne-fiber, kanye nama-amino acids, i-calcium ne-vithamini C. Yenza le phalishi esikhundleni se-oatmeal, ihlanganise ne-apula, isinamoni nebhotela le-peanut.

I-Triticale

Mhlawumbe awukaze uzwe ngalokhu kuqhuma, kodwa ungayithanda. Le hybrid of wheat and rye iqukethe amagremu ayishumi nambili amaprotheni nge-half servings! Ngaphezu kwalokho, kuningi lwe-potassium, i-magnesium ne-fibre, ewusizo ngenhliziyo. Yidla i-triticale esikhundleni selayisi, ukuxuba ne-soy sauce, amakhowe noma i-edamame.

I-Gruyère ushizi

Lo shizi waseSwitzerland uqukethe amaprotheni angamashumi amathathu amaphesenti kuneqanda. Ngaphezu kwalokho, i-gruyere inesisindo se-vitamin A. Qinisekisa ukuthi izingxenye zincane, ngakho umkhiqizo onjalo uzothonya kakhulu i-cholesterol.

I-yoghurt yamaGreki

I-yogurt iyinhlangano enhle kakhulu yokulahlekelwa isisindo. Ucwaningo lubonise ukuthi ama-probiotics asiza ekunciphiseni isisindo. Abantu abadla i-yogurt banciphisa isisindo ngokwengeziwe.

Ubisi

Ubisi luqukethe i-Omega-3 fatty acids, okusiza ukuqinisa impilo, ukuvuselela amasosha omzimba nokuyeka izinqubo zokuvuvukala.

Imbewu ye-Chia

Imbewu ye-Chia iqukethe ama-acidi e-Omega-3 agxile kakhulu, ngakho engeza kuwo ama-smoothies, ama-saladi, ama-flakes, ama-pancake kanye nama-dessert.

Imbewu yamhlophe

Ingxenye yambewu ithanga iqukethe amaprotheni amaningi, amafutha enempilo, i-fibre, i-magnesium, i-manganese, i-phosphorus ne-zinc. Yengeze kuma-saladi, irayisi, udle nje ngaleyo ndlela.

Ama-alimondi

Ama-alimondi ngokwemvelo asiza ekunciphiseni isisindo. Ukusetshenziswa njalo kwama-alimondi kuzosiza ukunciphisa isisindo nokuthuthukisa impilo.

I-Cashew

I-Cashew imthombo omuhle kakhulu weprotheyini, i-phosphorus, i-magnesium, i-calcium neyethusi. Zengeze njalo ekudleni.