Imithombo Engabizi Futhi Ephilile Yamaphrotheni

-Delile

• 1. Ibhotela Lamantongomane Yemvelo
• 2. Amaqanda
• 3. Edamame
• 4. I-Tuna ekheniwe
• 5. I-Plain Yogurt YamaGrikhi
• 6. Imbewu Yobhekilanga
• 7. Ubhontshisi Omnyama
• 8. Amasardadi
• 9. I-Cottage Cheese
• 10. Amaphrotheni ka Whey
• 11. Ama-lentili
• 12. Oats
• 13. Amaranth
• 14. Ubisi
• 15. Imbewu Yamathanga
• 16. I-Salmon ekheniwe
• 17. IGround Turkey
• Okusemqoka

Amaprotheni yisakhi esibalulekile. Kunezinzuzo eziningi zokwengeza ukudla okunothe kwamaprotheni ekudleni kwakho, kufaka phakathi ukwehla kwesisindo nokwanda kwesisindo semisipha (, 2).

Ngenhlanhla, kunezinketho eziningi ezimnandi ezihambelana nazo zonke izidingo zokudla.

Kodwa-ke, abanye abantu bangathola ukuthi imithombo yamaprotheni enempilo ibiza kakhulu. Yize eminye imithombo yamaprotheni ibiza, kunezindlela eziningi ezingabizi.

Nayi imithombo yamaprotheni eyi-17 enempilo engeke yephule ibhange.

1. Ibhotela Lamantongomane Yemvelo

Amantongomane agcwele amaprotheni. Kubuye kube nezindleko, ngezindleko ezijwayelekile ezingaba ngu- $ 2.50 ngembiza engu-16-ounce (454-gram).

Isipuni esiphindwe kabili sale bhotela yamantongomane akhilimu sinikeza amagremu ayi-8 wamaprotheni (3).

Ngaphandle kokuba ngumthombo omkhulu wamaprotheni, ibhotela lamantongomane lingasetshenziswa ngezindlela eziningi. Yibhangqe nezithelo ne-oatmeal noma uyingeze ku-smoothie oyikhonzile ukuze uthuthukise amaprotheni.

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi abantu abafaka amakinati nebhotela lamantongomane ekudleni kwabo mancane amathuba okuthi bahlakulele izifo ezithile ezingamahlalakhona ezifana nesifo senhliziyo nesifo sikashukela (, 5).

Khetha ibhotela lamantongomane lemvelo lapho kungenzeka khona ukugwema izithako ezingafuneki njengoshukela ongeziwe kanye namafutha.

2. Amaqanda

Amaqanda angenye yokudla okuminyene kakhulu emhlabeni, futhi ayabiza kakhulu ngentengo emaphakathi engu- $ 2 kuya ku- $ 4 kweshumi nambili.

Abagcini nje ngamavithamini, amaminerali kanye namafutha anempilo, kodwa futhi kugcwele amaprotheni. Iqanda elilodwa elikhulu liqukethe amagremu ayi-6 (6).

Ukungeza amaqanda ekudleni kwakho kuyindlela enhle yokwandisa ukudla kwakho kwamaprotheni futhi kungakusiza nokuthi unciphise ukudla kwakho kwekhalori futhi wehlise isisindo.

Ucwaningo oluningi lukhombisile ukuthi ukuba namaqanda esidlweni sasekuseni kusiza ekulawuleni indlala ngokubangela ukuthi udle amakhalori ambalwa usuku lonke. Lokhu nakho kungakusiza ulahlekelwe isisindo.

Isibonelo, isifundo esisodwa esincane sathola ukuthi ababambiqhaza abadle ibhulakufesi leqanda amasonto ayisishiyagalombili balahlekelwe isisindo esingama-65% kunalabo abadle ibhulakufesi le-bagel ().

Olunye ucwaningo lukhombisile ukuthi ukudla amaqanda ngesidlo sasekuseni kucindezele i-hormone yokulamba i-ghrelin futhi kwasiza ekuqiniseni ushukela wegazi nempendulo ye-insulin ().

Ukudla amaqanda kungaholela ekwehliseni imizwa yendlala nokufisa okumbalwa, okulungele ukwehlisa isisindo.

3. Edamame

Lelibhontshisi leliluhlata, lelikhanyako leliluhlata, ngumtfombo lomangalisako, lowentengo lephansi yemaprotheni lasetjentiswa titjalo.

Ubhontshisi we-Edamame ngubhontshisi ongavuthiwe othengiswa ngamasheleli noma emgodini. Ziwukudla okulula okumnandi futhi zengeza kakhulu ekudleni okunjengama-saladi ne-stir-frys.

Futhi, i-edamame ingumthombo omuhle kakhulu wamaprotheni ngenkomishi eyodwa (155 amagremu) enikezela ngamagremu ayi-17 weprotheyini (9).

I-Edamame futhi iyisinqumo esihle kulabo abalandela izidlo zemifino noma i-vegan.

Lokhu kungenxa yokuthi zithathwa njengomthombo ophelele wamaprotheni, okusho ukuthi ziqukethe wonke ama-amino acid abalulekile adingwa ngumzimba ().

Ubhontshisi onobungani besabelomali utholakala engxenyeni efrijini yezitolo eziningi zokudla cishe u- $ 2 ngesikhwama esingu-12-ounce (340-gram).

4. I-Tuna ekheniwe

Inhlanzi ingumthombo omuhle kakhulu wamaprotheni futhi nenguqulo ekheniwe ayifani.

Uma izinhlanzi ezintsha zibiza kakhulu kubhajethi yakho, i-tuna ekheniwe iyindlela enhle yokukhulisa ukudla kwakho kwamaprotheni ngaphandle kokwephula ibhange.

Izinhlobo eziningi ze-tuna zibiza cishe u- $ 1 nge-5-ounce (142-gram).

Yize i-3-ounce (85-gram) isebenza kuphela iqukethe ama-calories angama-99, ifaka cishe amagremu angama-20 wamaprotheni asezingeni eliphakeme (11).

Ngokwengeziwe, i-tuna iwumthombo omuhle wama-omega-3 fatty acids, asiza ukulwa nokuvuvukala emzimbeni ().

Kodwa-ke, i-tuna esemathinini ingaqukatha amazinga aphezulu e-mercury, ngakho-ke kungcono kubantu abadala ukuthi banciphise ukudla abakudingayo ngezinsizakalo ezimbalwa ngeviki (13).

Ngaso sonke isikhathi khetha i-tuna ekhanyayo ekheniwe, eyenziwe ngezinhlobo ezincane ze-tuna ezingaphansi kwe-mercury.

5. I-Plain Yogurt YamaGrikhi

I-yogurt yamaGrikhi ingukudla okumnandi, okubiza imali ephansi kakhulu. Ingadliwa ngokusobala, ingezwe ku-smoothie, ishaywe idiphu elihlwabusayo lemifino noma engezwe ezintweni ezibhakiwe.

Ngokwengeziwe, iyogathi ingumthombo omuhle kakhulu wamaprotheni.

Eqinisweni, ukuphakelwa okungu-8-ounce (224-gram) kunikela cishe ngama-gramu ayi-17 wamaprotheni - cishe liphindwe kabili inani elitholakala kuma-yogurt ajwayelekile ajwayelekile (14, 15).

Bheka imikhiqizo enelebuli “yamasiko abukhoma futhi asebenzayo”, okusho ukuthi iyogathi iqukethe ama-probiotic alusizo angathuthukisa impilo yamathumbu futhi akusize wehlise nesisindo (,).

Ukungasho, ukukhetha i-yogurt yamaGreek ecacile, engenashukela kuyindlela enhle yokugcina ukudla kwakho ushukela owengeziwe okungenani.

Okokugcina, ukuthenga iziqukathi ezinkudlwana kuyindlela enhle yokonga imali, njengoba ama-ounces angama-24 (680 amagremu) we-yogurt ecacile yamaGrikhi abiza cishe ama- $ 5.

6. Imbewu Yobhekilanga

Yize izimbewu zikabhekilanga zincane, ziqukethe inani elimangazayo lamaprotheni. I-ounce elilodwa liqukethe cishe ama-gramu ayi-6 wamaprotheni asuselwa ezitshalweni, anezinhlobo zemifino (18).

Lezi zindawo ezinamandla okunambitha okunomsoco zigcwele amaprotheni, kanye nezakhamzimba ezinjengevithamini E ne-magnesium.

Imbewu ye-sunflower iwukudla okuguquguqukayo futhi okubiza izindleko, futhi.

Zingathengwa cishe ngama- $ 2 ngophawundi (454 amagremu) ezitolo eziningi, futhi zingangezwa kumasaladi noma kuma-yogurt parfaits, futhi zisetshenziswe njenge-topping crunchy yezitsha eziningi.

7. Ubhontshisi Omnyama

Ubhontshisi omnyama ungenye yezindlela ezilula kakhulu futhi ezingabizi kakhulu zamaprotheni asekelwe ezitshalweni ongazithenga. Ngokwesilinganiso, i-15-ounce (455-gram) ingabiza cishe u- $ 1 ezitolo eziningi.

Inkomishi eyodwa (172 amagremu) kabhontshisi omnyama iqukethe ngaphezulu kuka-15 amagremu wamaprotheni (19).

Ngaphezulu kokuqukethe inani elihle lamaprotheni, ubhontshisi omnyama ungumthombo omuhle kakhulu we-fiber. Inkomishi eyodwa (172 amagremu) iqukethe cishe amagremu ayi-15.

Izinhlangano eziphezulu zezempilo zincoma ukuthi abesifazane badle amagremu angama-25 efayibha ngosuku nokuthi abesilisa badle amagremu angama-38 ngosuku.

Ngenxa yamanani aphezulu amaprotheni nefayibha aqukethe, ubhontshisi omnyama kukwenza uzizwe ugcwele futhi ulungele ukwehla kwesisindo.

Eqinisweni, ukubuyekezwa kwakamuva kwezifundo ezingama-21 kutholakale ukuthi ukudla u-3/4 wenkomishi kabhontshisi usuku ngalunye kuholele ekwehliseni isisindo samaphawundi angu-0.75 (0.34 kg) kubantu abangenzanga ezinye izinguquko zokudla ().

Ngaphezu kwalokho, ukudla okunothile kubhontshisi kubonisiwe ukuthi kunciphisa indlala futhi kukhuphule ukugcwala ().

Zingangezwa ezitsheni ezifana nopelepele, amasobho namasaladi ukuhlinzeka ngesibhakela esinamandla samaprotheni asekelwe ezitshalweni.

8. Amasardadi

Yize isardard ingahle ingabi ukudla okuthandwa kakhulu, igcwele amaprotheni nezakhi zomzimba ezibalulekile.

Ikani elilodwa (lamagremu angama-92) lama-sardine liqukethe cishe ama-23 amagremu wamaprotheni angamunca kakhulu kanye nezinye izakhamzimba eziningi ezibalulekile njengevithamini D no-B12 (22).

Njengoba ama-sardine enzelwe ukuthi adliwe ephelele, amathambo nakho konke, angumthombo omkhulu we-calcium yemvelo.

Eqinisweni, umuntu angahlinzeka ngama-35% entengo enconyiwe yale minerali yokwakha amathambo.

Ukudla kwasolwandle okusha kuthanda ukubiza, kepha ama-sardine ayindlela enhle yokukhetha amaprotheni kubantu abasebhajethi. Eqinisweni, amathini amaningi ama-3.75-ounce (92-gram) ama-sardine abiza u- $ 2 kuphela.

9. I-Cottage Cheese

I-Cottage shizi ngumkhiqizo wobisi ophansi onamaprotheni amaningi.

Lo shizi onephunga elimnene uza ngamaphesenti ahlukahlukene amafutha futhi ungasetshenziswa njengokudla okugcwaliswayo noma njengesithako kuzindlela zokupheka eziningi.

Inkomishi eyodwa (210 amagremu) ka-cottage shizi onamafutha agcwele ihlinzeka ngaphezu kwama-23 amagremu wamaprotheni nama-calories angu-206 (23) kuphela

Okuqukethwe okuphezulu kwamaprotheni we-cottage shizi kukwenza kube ukukhetha okuhle kakhulu kubasubathi nabantu abafuna ukwakha isisindo semisipha.

Futhi, ucwaningo lukhombisile ukuthi ukudla okunothe ngamaprotheni njenge-cottage shizi kukusiza ukuthi uhlale uzizwa ugcwele, okungakusiza wehlise isisindo ().

I-Cottage shizi iyabiza kakhulu futhi ingathengwa ezitolo eziningi ngamarandi angaba ngu- $ 3 ngebhafu elilodwa lama-16-ounce (452-gram).

10. Amaphrotheni ka Whey

I-Whey protein powder yenziwa kusuka engxenyeni engamanzi yobisi olusele ekukhiqizeni ushizi.

Ukungeza i-whey protein powder ekudleni kwakho kuyindlela elula futhi engabizi yokwandisa ukungena kwakho kwamaprotheni. Ngokwesilinganiso, ukukhishwa kwamaprotheni we-whey kubiza u- $ 0.40 nje.

Amaprotheni we-Whey acwaningwe kahle ngendima yawo ezuzisayo ekunciphiseni isisindo kanye nokukwazi kwawo ukukhulisa isisindo namandla (,,).

Ngokwesilinganiso, i-scoop eyodwa (ama-28 amagremu) we-whey protein powder ihlinzeka ngamagremu angama-20 weprotheyini (28).

I-Whey protein powder ingangezwa kuma-smoothies, izimpahla ezibhakiwe kanye nezinye izindlela zokupheka ngomthamo owengeziwe wamaprotheni.

11. Ama-lentili

Ama-lentils awagcini ngokudla okunomsoco futhi okungabizi kakhulu, kodwa futhi awumthombo omuhle wamaprotheni.

Kutholakale engxenyeni enkulu yezitolo eziningi zokudla okungama- $ 1.50 ngophawundi (ama-gramu angama-453), lezi zinhlamvu ezincane zingaphekwa futhi zengezwe ezinhlotsheni ezahlukahlukene ezinjengesobho, isitshulu nama-curry.

Ziwumthombo omangalisayo wamaprotheni asuselwa ezitshalweni, nenkomishi eyodwa (198 amagremu) enikezela ngamagremu ayi-18 (29).

Ama-lentile aphezulu ku-fiber, i-iron, i-potassium ne-B amavithamini, futhi.

12. Oats

Ama-oats angukudla okusanhlamvu okungenanhliziyo, okungenayo i-gluten okungabizi kakhulu. Iningi lezitolo lithengisa ama-oats agoqiwe ngobuningi ngamarandi angaba ngu- $ 1.30 ngephawundi (453 amagremu).

Futhi ziphakeme kakhulu kunamaprotheni kunezinye izinhlamvu. Ukuphakelwa inkomishi engu-1/2 (78-gram) kunikela ngama-13 gramu wamaprotheni (30).

Ama-oats anamavithamini namaminerali aphezulu, futhi aqukethe uhlobo lwefayibha encibilikayo ebizwa nge-beta-glucan.

Ucwaningo lukhombisile ukuthi ukudla okunothe ku-beta-glucan kungasiza ekwehliseni i-LDL kanye namazinga e-cholesterol esewonke, okwenza i-oatmeal ibe yisinqumo esihle sempilo yenhliziyo ().

Ukukhetha isitsha se-oatmeal ngesidlo sasekuseni kuyindlela enhle yokugcina inhliziyo yakho iphilile ngenkathi ukwandisa umthamo wakho wamaprotheni.

13. Amaranth

Ngenkathi i-amaranth ingahle ingabi isisekelo sokudla kwakho, lokhu okusanhlamvu okugcwele amaprotheni, okungenama-gluten kufanele indawo ekudleni kwakho.

Inkomishi eyodwa (246 amagremu) ka-amaranth ephekiwe inikeza ama-gram angaphezu kwama-9 wamaprotheni futhi futhi iwumthombo omkhulu we-folate, i-manganese, i-magnesium, i-phosphorus ne-iron (32).

Lokhu okusanhlamvu okunambitheka ngamantongomane kusebenza kahle kuzindlela zokupheka ezahlukahlukene futhi kulula ukukulungisa. Kuyafaneleka futhi kulabo abanokungezwani komzimba noma ukungabekezelelani ne-gluten futhi kungukudla okungabizi futhi okunempilo.

Ngisho ne-amaranth ephilayo ayibizi, ngentengo emaphakathi engu- $ 0.65 ngophawundi (453 amagremu).

I-Amaranth iphekwe njenge-quinoa noma ilayisi futhi ingenziwa kube ukudla okuningi okumnandi, kufaka phakathi iphalishi lasekuseni, upelepele ogxishiwe noma isaladi lezinhlamvu ezilula.

14. Ubisi

Yize abanye abantu bengalubekezeleli ubisi neminye imikhiqizo yobisi, kungumthombo ongabizi kakhulu wamaprotheni angenziwa kalula kulabo abakwazi ukukugaya.

Ubisi luza ngamaphesenti amaningi amafutha futhi luyatholakala kabanzi, okwenza kube lula ukukhetha amaprotheni. Ingxenye engamalitha angu-115 obisi olujwayelekile inenani elilinganiselwe lama- $ 2.50, kanti ubisi lwe-organic lubiza cishe ama- $ 4.

Inkomishi eyodwa (ama-244 amagremu) obisi lonke iqukethe ngaphezulu kwama-8 amagremu wamaprotheni ancibilika kakhulu, kanye nenqwaba yamavithamini namaminerali (33).

Iphezulu kakhulu kumaminerali calcium ne-phosphorus, esiza ukugcina amathambo eqinile futhi enempilo.

Njengoba ubisi luwuketshezi, lungasetshenziswa njengesisekelo esinamaprotheni amaningi ama-smoothies namasobho.

Ubisi lonke luphinde lwenze ikhalori ephezulu kakhulu, isithako esinamaprotheni amaningi kulabo abazama ukuthola isisindo semisipha.

15. Imbewu Yamathanga

Imbewu yamathanga iletha inani elikhulu lezakhi ephaketheni elincane kakhulu. Ukungeza lezi zinhlamvu ezilungele isabelomali ekudleni kwakho kuyindlela ehlakaniphile nenempilo yokwandisa ukudla kwakho kwamaprotheni.

I-ounce elilodwa (ama-28 amagremu) wembewu yethanga iqukethe ama-gramu ayi-7 wamaprotheni, okwenza kube yisinqumo esihle kakhulu sokudla okugcwele amaprotheni (34).

Kanye nenani elimangazayo lamaprotheni, imbewu yamathanga iqukethe nama-antioxidants afana novithamini E nama-phenolic acid asiza ukunciphisa ukuvuvukala emzimbeni (,).

Imbewu yethanga yenza isidlo esihle kakhulu ohambeni, noma ingabuye ingezwe ku-oatmeal, amasaladi noma i-granola eyenziwe ngokwenza. Zingathengwa ngobuningi ezitolo eziningi ngamarandi angaba ngu- $ 3 ngekhilogremu elilodwa (448 amagremu).

16. I-Salmon ekheniwe

I-Salmon ingenye yezinhlobo ezinempilo kakhulu zamaprotheni ongazidla, yize ijwayele ukubiza kakhulu.

Ngenhlanhla, i-salmon iza ngohlobo lwamakhani olungabizi kakhulu, okwenza kube ukukhetha okungabizi futhi okunempilo kwamaprotheni afanelekile kunoma isiphi isabelomali.

I-ounce eline (112-gram) ekhonza i-salmon ekheniwe inamagremu angama-26 wamaprotheni, kanye namathani amavithamini namaminerali. Lokhu kufaka phakathi i-B12, i-vitamin D, i-selenium ne-anti-inflammatory omega-3 fatty acids (37).

I-salmon ekheniwe iyindlela eshibhile futhi elula yokukhulisa amaprotheni nokuqukethwe komsoco ekudleni kwakho. Ithini le-salmon elingu-6-ounce (168-gram) lingathengwa ezitolo eziningi cishe ngama- $ 3.60.

Ingangezelelwa kumasaladi, yenziwa ama-burger noma idliwe ngokulula ukuze ithole ukudla okugculisayo, okuphansi kwe-carb.

17. IGround Turkey

I-Ground turkey inomsoco kakhulu futhi imvamisa iyabiza kakhulu kunamabele onke e-turkey. Izindleko ezijwayelekile zekhilogremu elilodwa (448 amagremu) we-turkey yomhlabathi ziyahluka kusuka ku- $ 3 kuye ku- $ 7.

I-Turkey iyinyama enciphile, enama-kilojoule amancane kodwa inamaprotheni amaningi kanye nezakhi zomzimba. Eqinisweni, ukukhishwa kwama-ounce amathathu (28-gram) kunikezela ngamagremu angama-23 wamaprotheni ancibilika kakhulu kanye nama-calories ayi-195 kuphela (38).

I-Turkey nayo inamavithamini amaningi e-B kanye ne-mineral selenium, esebenza njenge-antioxidant enamandla emzimbeni futhi esiza ukunciphisa ukuvuvukala ().

I-Ground turkey ukukhetha okungahle kusetshenziswe, okungabizi futhi okunempilo okungasetshenziswa kuzindlela zokupheka eziningi.

Okusemqoka

Ukungeza ukudla okunothile kwamaprotheni ekudleni kwakho akudingeki kwephule ibhange. Kunokudla okuningi okunamaprotheni amaningi okulungele noma ikuphi ukudla, ukuthanda kanye nesabelomali.

Ukwengeza inani lamaprotheni ekudleni kwakho kunezinzuzo eziningi zezempilo futhi kungakusiza uzizwe ugcwele, wehlise isisindo somzimba futhi uthole isisindo semisipha.

Kusukela kubhotela we-peanut kuya ku-salmon ekheniwe, kunemithombo eminingi ongakhetha kuyo. Ukukhetha ukudla okungabizi kakhulu kulolu hlu kuyindlela enhle kakhulu yokwandisa ukungena kwakho kwamaprotheni.