Umlobi: Monica Porter
Usuku Lokudalwa: 17 Hamba 2021
Ukuvuselela Usuku: 26 Ujanuwari 2025
Anonim
Eat This For Massive Fasting Benefits
Ividiyo: Eat This For Massive Fasting Benefits

-Delile

Kubalulekile ukufaka imithombo enempilo yamaprotheni ekudleni kwakho usuku ngalunye. Amaphrotheni asiza umzimba wakho ngemisebenzi eminingi ebalulekile futhi akusiza ugcine ubukhulu bemisipha.

Uma ucabanga ngamaprotheni, inyama yenyama noma inkukhu ingahle ifike engqondweni. Kodwa uma ungeyena umuntu odla inyama enkulu, unezinye izinketho zokuqinisekisa ukuthi uthola inani eliphakanyisiwe lamaprotheni adingwa ngumzimba wakho.

Ungakhathazeki, ngoba kunemifino eminingi ecebile ngamaprotheni etholakala unyaka wonke. Zama lezi zinketho ngokuhlukahluka okuningi. Ungajabulela ngamunye wabo yedwa njengesitsha eseceleni, noma kuzindlela zokupheka ezahlukahlukene zesifundo esikhulu sokugcwalisa.

Khumbula ukuthi okuqukethwe kwamaprotheni kungashintsha kuye ngokuthi uyilungiselela kanjani imifino ngayinye. Amanani angezansi afana nendlela yokupheka ekhonjisiwe ekudleni ngakunye.

1. Edamame

Ingqikithi yamaprotheni: 18.46 amagremu ngenkomishi ngayinye (elungiselelwe kusuka efriziwe)

Uma ujwayele ukudla i-edamame endaweni yokudlela yangakini ye-sushi, sekuyisikhathi sokuqala ukuyithokozela ekhaya. Igcwele amaprotheni ezitshalo ezinempilo, amavithamini, namaminerali.


Amaresiphi wokuzama:

  • Okubabayo u-Edamame
  • UCrispy Parmesan Garlic Edamame

2. Ama-lentili

Ingqikithi yamaprotheni: 17.86 amagremu ngenkomishi ngayinye (ebilisiwe)

Ama-lentile akayona imifino ngokweqiniso - empeleni angumgogodla otholakala emndenini we-legume. Kepha ngeke uthole inketho engcono uma kukhulunywa ngeprotheyini eshibhile, etholakala kalula yemifino.

Ibhonasi: Ama-lentile omile apheka ngemizuzu engu-15 kuphela!

Amaresiphi wokuzama:

  • Isobho Elibomvu Lentil Taco
  • Amakhona Amane Esobho Lentil

3. Ubhontshisi wePinto

Inani lamaprotheni: 15.41 amagremu ngenkomishi ngayinye (ebilisiwe kusuka komisiwe)

Ubhontshisi wePinto uyathandwa ekuphekeni kwaseMexico. Zisebenza kahle kuma-burritos, njenge-topper isaladi, kumasobho naku-chilis, noma njengohlangothi. Zama ukupheka ubhontshisi omisiwe we-pinto esikhundleni sokusebenzisa uhlobo olusemathinini ukuze uthole izinzuzo ezengeziwe zezempilo.

Amaresiphi wokuzama:

  • Ama-Slow Cooker Pinto Beans
  • I-Pinto Bean Chili

4. Amatshwele

Ingqikithi yamaprotheni: 14.53 amagremu ngenkomishi ngayinye (ebilisiwe kusuka komisiwe)


I-Chickpeas, eyaziwa nangokuthi ubhontshisi we-garbanzo, iyisithako esiyinhloko ku-hummus. Zinephunga elicashile, le-nutty elisebenza kahle ezinhlobonhlobo zezitsha.

Jabulela ukudla ama-chickpeas agazingiwe noma ukuwasebenzise njengesisekelo sama-curries, amasobho, noma izitsha zemifino.

Amaresiphi wokuzama:

  • I-Crispy Chickpeas egosiwe
  • Coconut Chickpea Curry

5. Ubhontshisi we-Mung

Ingqikithi yamaprotheni: 14.18 amagremu ngenkomishi ngayinye (ebilisiwe kusuka komisiwe)

Amabhontshisi e-Mung ayingxenye yomndeni we-legume futhi anikela ngamaprotheni amaningi ngokudla ngakunye. Futhi bawumthombo omuhle wensimbi nefayibha.

Amaresiphi wokuzama:

  • I-Mung Bean neCoconut Curry
  • Kuhlume ama-Burger we-Mung Bean

6. Ubhontshisi weFava

Ingqikithi yamaprotheni: 12.92 amagremu ngenkomishi ngayinye (ebilisiwe kusuka komisiwe)

Kuma-pods abo, ubhontshisi we-fava ubukeka njenge-edamame noma ubhontshisi obuluhlaza. Zama ukufaka lezi zinhlayiya ezinomsoco kuzitshulu namasaladi noma uzenze idiphu elihlwabusayo.

Amaresiphi wokuzama:

  • Ubhontshisi be-Buttery Sesame Fava
  • I-Fava Bean Dip

7. Ubhontshisi weLima

Ingqikithi yamaprotheni: 11.58 amagremu ngenkomishi ngayinye (ebilisiwe)


Lomdumba omncane upakisha isibhakela esinomsoco esinenqwaba ye-potassium, i-fiber, ne-iron. Ngenkathi abanye abantu bengathandi ukunambitheka, izindlela zokupheka ezifana nalezi ezingezansi zingasiza ngalokho.

Amaresiphi wokuzama:

  • Ubhontshisi waseMediterranean Baked Lima
  • IHermed Lima Bean Hummus

8. uphizi oluhlaza

Ingqikithi yamaprotheni: 8.58 amagremu ngenkomishi ngayinye (ebilisiwe)

Uma ucabanga ukuthi uphizi oluhlaza ungamakhowe futhi awujabulisi, awuwedwa. Kepha ziyahlukahluka futhi zingaba ukwengeza okumnandi kuzindlela zokupheka eziningi.

Amaresiphi wokuzama:

  • IGreen Monster Veggie Burger
  • Ama-Peas aluhlaza asikiwe

9. IQuinoa

Ingqikithi yamaprotheni: 8.14 amagremu ngenkomishi ngayinye (ephekiwe)

Lokhu kudla kwezempilo okudumile kunamaprotheni amaningi, i-fiber, ama-antioxidants, namaminerali. I-Quinoa ipheka ngemizuzu eyi-15 kuphela futhi iyengeza kakhulu kumasaladi, ama-veggie burger, i-pilaf, i-casseroles, nokunye okuningi.

Amaresiphi wokuzama:

  • ISwitzerland Chard neQuinoa Gratin
  • Isaladi le-Avocado Blueberry Quinoa

10. Irayisi lasendle

Inani lamaprotheni: 6.54 amagremu ngenkomishi ngayinye (ephekiwe)

Irayisi lasendle empeleni alihlobene nelayisi, kodwa ungalisebenzisa ezitsheni eziningi ezifanayo. Zama lokhu okusanhlamvu okunothile okunomsoco kuma-casseroles, amasobho, i-pilaf, ukugxusha, noma wedwa.

Amaresiphi wokuzama:

  • I-Wild Rice Pilaf
  • I-Creamy Mushroom Ilayisi Lasendle

11. Amapistachiyo

Ingqikithi yamaprotheni: 5.97 amagremu ngehora ngalinye (eyosiwe eyomile)

Ama-pistachios ama-Shelling angaba yinselele, kodwa kuwufanele umzamo.Ama-pistachio awagcini ngokumnandi ngabambalwa, kepha enza izinto ezihlukahlukene ngokwanele ukujabulela ezintweni ezibhakiwe, ngaphezulu kwamasaladi, nanjengokumbozwa kwezinhlanzi.

Amaresiphi wokuzama:

  • IPistachio iPomegranate Granola
  • I-Pistachio Pesto Pasta ekhethiwe

12. Ama-alimondi

Ingqikithi yamaprotheni: 5.94 amagremu nge-ounce ngalinye (eyosiwe eyomile)

Ama-alimondi amnandi futhi anomsoco. Ziwumthombo omuhle wamaprotheni, amafutha anempilo, uvithamini E, nama-antioxidants. Thola izakhi zomzimba kakhulu ngokudla ama-alimondi isikhumba singaqinile.

Amaresiphi wokuzama:

  • I-Dijon Almond Iqhekekile iTilapia
  • Isaladi le-Apple Arugula Almond elinengubo e-Orange

13. Amahlumela eBrussels

Ingqikithi yamaprotheni: 5.64 amagremu ngenkomishi ngayinye (ebilisiwe kusuka efriziwe)

Uma uzonde amahlumela eBrussels njengengane, kungahle kube yisikhathi sokuzama futhi. Zimnandi ezigazingiwe, ezishunqisiwe noma ezifakwe isaladi.

Amaresiphi wokuzama:

  • Amahlumela ase-Brussels athosiwe nge-Bacon nama-apula
  • IBrussels Hluma Ubhatata Olumnandi

14. Imbewu yeChia

Ingqikithi yamaprotheni: 4.69 amagremu ngehora ngalinye (omisiwe)

Lezi zinhlamvu ezincane ezimnyama zithole isimo sazo sokudla okuphezulu. Ngisho nenani elincane linethani lamaprotheni, i-fiber, i-omega-3 fatty acids, nezinye izakhamzimba. I-Chia seed pudding iyinketho ethandwayo, kepha ungesabi ukuzama le mbewu kwezinye izitsha.

Amaresiphi wokuzama:

  • I-Chocolate Chia Seed Pudding
  • I-Chia Crusted Salmon ene-Fennel ne-Broccoli Isaladi

15. Ummbila omnandi ophuzi

Ingqikithi yamaprotheni: 4.68 amagremu ngendlebe eyodwa enkulu (eluhlaza)

Ummbila omnandi unomsoco njengoba umnandi. Funa ummbila omusha ngesikhathi sasehlobo, noma usebenzise inguqulo efriziwe yokupheka unyaka wonke.

Amaresiphi wokuzama:

  • Ummbila Omnandi, iZucchini, neFresh Mozzarella Pizza
  • Ummbila Omnandi Chowder

16. Amazambane

Ingqikithi yamaprotheni: 4.55 amagremu nge-1 amazambane aphakathi (abhakwe, anesikhumba)

I-spud ethembekile ithola i-rap embi. Empeleni igcwele amaprotheni namavithamini C no-B-6. Zama i-russet noma amazambane abomvu ukuze uthole ukukhushulwa okukhulu kwamaprotheni. Amaphuzu angeziwe uma udla isikhumba!

Amaresiphi wokuzama:

  • Amazambane Aphekwe Kabili Anempilo
  • Ama-Potato Wedges

17. I-Asparagus

Ingqikithi yamaprotheni: 4.32 amagremu ngenkomishi ngayinye (ebilisiwe)

Akukho okushoyo ukuthi intwasahlobo ifana ne-asparagus entsha. Zama le mikhonto ye-yummy eyosiwe, egosiwe, noma eshubile. Ungabasonga ngisho kubhekeni ukuthola ukwelashwa okugcwele amaprotheni.

Amaresiphi wokuzama:

  • Shrimp and Asparagus Stir-Fry nge-Sauce Yelamula
  • I-Cheesy Garlic Asparagus Eyosiwe

18. Broccoli

Ingqikithi yamaprotheni: 4.28 amagremu ngesiqu esisodwa (okubilisiwe, okuphakathi)

Kunesizathu sokuthi abazali bakho bahlale bekutshela ukuthi udle izihlahla zakho ezincane eziluhlaza. Ngaphezu kwamaprotheni, i-broccoli inikeza ukugcwalisa i-fiber, amavithamini K no-C, nokuningi. Ungakhohlwa ukudla isiqu!

Amaresiphi wokuzama:

  • Umlingo Broccoli
  • Amahlumela e-Parmesan athosiwe we-Broccoli

19. Ukwatapheya

Ingqikithi yamaprotheni: 4.02 amagremu nge-avocado elilodwa (eliphakathi)

Ungenza okuningi nge-avocado kunokuvele wenze i-guacamole. Yizame ku-pudding noma i-smoothie ye-twist e-creamy, e-thick, ne-protein.

Amaresiphi wokuzama:

  • I-Vanilla ne-Honey Avocado Pudding
  • Amaqanda eGuacamole Deviled
  • Ama-Rolls ehlobo wase-Avocado

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