Uhlu Lokugcina Lokudla Okunamaprotheni Aphezulu Okufanele Ukudle Njalo Ngesonto

-Delile

• Amaprotheni aphezulu, Ukudla okunamafutha amaningi
• Amaprotheni Aphezulu, Ukudla OkuneCarb Eningi
• Amaprotheni aphezulu, Ukudla okune-Carb ephansi
• Amaprotheni Aphezulu, Ukudla Okunamafutha Aphansi
• Buyekeza kwe-

Ukubala ama-macronutrients-protein, fat, kanye ne-carbs-kungenzeka kungabi okujwayelekile ngokuphelele okwamanje, kepha abantu kukhona eqala ukuyinaka kakhulu. Futhi ngenkathi okunye ukudla kudinga ukuthi ubeke umkhawulo kuma-carbs noma amafutha, cishe lonke uhlelo lokudla-kusuka ekudleni kwe-keto kanye nokudla kweMedithera kuya ku-Whole30 nokudla kwe-DASH-kunikeza ukukhanya okuluhlaza ekudleni okuphezulu kwamaprotheni. Kungani?

“Ama-amino acid, amangqamuzana ezinto eziphilayo akha amaprotheni, empeleni ayizisekelo zokuphila,” kusho u-Abby Olson, R.D., umnikazi we-Encompass Nutrition eSt. Paul, MN. "Ngokungafani nama-carbohydrate namafutha, umzimba wakho awugcini ama-amino acid athe xaxa, futhi adinga ukudliwa nsuku zonke."

Ngamanye amazwi, uma uhluleka ekudleni okunconyiwe kokudla okunamaprotheni amaningi, izitho zakho zangaphakathi nezangaphandle zizohlupheka.

"Udinga amaprotheni ukuze wenze izinwele, igazi, ama-enzyme, nokunye okuningi," kuchaza uBrooke Alpert, R.D., umbhali wencwadi. I-Detox Yokudla. "Isibonelelo sansuku zonke esinconywayo singama-0.8 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba, ngakho-ke owesifazane ongamakhilogremu ayi-130 angadinga okungenani ama-gramu angama-48 amaprotheni. Ekusebenzeni kwami, ngithole lezo zinombolo ukuthi zibe nesizotha kancane (ngakho-ke) yokugxila kumagremu, ngimane ngibuze amaklayenti ami ukuthi aqiniseke ukuthi kukhona iphrotheyini eyodwa enikezwa njalo ekudleni okukodwa. "

Okhalweni lwakho nakho kungahlupheka uma ungadli njalo ukudla okunamaprotheni amaningi usuku ngalunye. Isayensi ikhombisa ukuxhumana phakathi kokudla okunempilo kokudla kwamaprotheni nesisindo esiphansi, isisindo somzimba esinciphile kakhulu, i-cholesterol engcono, isilinganiso esiphilile sesinqe ukuya okhalweni, kanye nomfutho wegazi ophansi.

Shaya isilinganiso sakho ngalolu hlu lokudla okuvunyiwe okuphezulu kwamaprotheni okulingana noma yisiphi isitayela sokudla.

Amaprotheni aphezulu, Ukudla okunamafutha amaningi

1.I-yogurt YamaGrikhi Egcwele

Yeqa amabhokisi "eziro" kanye nesnack ku-yogurt eyenziwe ngobisi lonke (ngokuvamile cishe amaphesenti angu-4 amafutha). Ngokungeziwe kumafutha okuthambisa ukudla, ukuphakelwa ngakunye kunikela ngama-gramu angama-20 wamaprotheni. "Uma kuqhathaniswa nama-yogurts ajwayelekile, i-Greek egcwele amafutha iyanelisa kakhulu ngoba isiza ukuzinzisa amazinga kashukela egazini," kusho u-Alpert. Namathela ezinhlotsheni ezinamakha aluhlaza (ungangezela okokunandisa okwemvelo uma kuwutart kakhulu) ukuze uqiniseke ukuthi ushukela ongeziwe awunqobi kuwe.

Zama lokhu: Ubhatata kanye neChive Dip

2. Amantongomane

Kungakhathaliseki ukuthi ukhetha ama-pecans angenalutho, ibhotela le-alimondi kusemishi lakho lasemini, noma ukunqwabelana kwama-cashews kumxube wakho wendlela yokwenza, uzothola inani eligculisayo lamaprotheni (cishe amagremu angu-5 i-ounce), amafutha, kanye ne-fiber evela kumantongomane. "Amantongomane ayinto encane ekudleni okunempilo," kusho u-Alpert. "Banikeza inhlanganisela yawo wonke ama-macronutrients amathathu, okusiza futhi ukulinganisa ushukela wegazi, futhi awumthombo we-vegan wamaprotheni." (Nakhu okunye ukudla okuneprotheni ephezulu yama-vegans.)

Zama lokhu: ITilapia enepistachio

Amaprotheni Aphezulu, Ukudla OkuneCarb Eningi

3. Ubhontshisi

Ngenxa kabhontshisi, kungenzeka impela ukufinyelela inani lakho eliphakanyisiwe lamaprotheni ansuku zonke ngaphandle kwenyama. Thenga i-pantry yakho ngobhontshisi we-garbanzo, uphizi onamehlo amnyama, udali, nobhontshisi we-cannellini ukuze uphonsa amasaladi, ugxobhoze amasobho, futhi uhlangane ne-hummus. (Lezi zindlela zokupheka ezingu-13 ezenziwe ekhaya ze-hummus zimnandi kakhulu.) Ngeke nje uthole cishe amagremu angu-15 amaprotheni inkomishi ngayinye, kuye ngezinhlobonhlobo ezithile, kodwa "amaprotheni asekelwe ezitshalweni ezinempilo yenhliziyo [abuye] anikeze i-fiber, amavithamini B, insimbi, i-folate, i-calcium, i-potassium, i-phosphorus, ne-zinc,” kusho u-Olson. Futhi, asikho isidingo sokwesaba isibalo se-carb, engeza i-Alpert. "Ama-carbohydrate amaningi ahlobene nenani eliphezulu le-fiber, ngakho-ke asenempilo futhi ayindlela enhle yeprotheni engenanyama."

Zama lokhu: Isaladi Elinamaprotheni Aphakeme Eningizimu-ntshonalanga

4. I-Lentil Pasta

Ukugcwalisa ukudla kwakho ngokudla okunamaprotheni amaningi akusho ukuthi isitsha se-pasta asivunyelwe. I-2-ounce yokuphakelwa kwama-noodle asekelwe ku-pulse-based (ama-pulse anguphizi omisiwe, ama-lentil, ubhontshisi, nama-chickpeas) kunikeza isilinganiso esinengqondo esingu-2.5:1 sama-carbs kuya kumaphrotheni (amagremu angu-35 namagremu angu-14, ngokulandelana), kanye ne-fiber eyengeziwe kunofulawa wayo. -umzala osuselwe. "Ukusebenzisa imithombo ehlukahlukene yamaprotheni usuku lonke kukuvumela ukuthi uhlangabezane nezidingo zakho zamaprotheni ngenkathi ushaya izidingo zakho zamafutha, i-carbohydrate, kanye namavithamini," kusho u-Olson.

Zama lokhu: I-Bolognese Green Chile I-Chorizo ​​Pasta Sauce Over Rigatoni (isebenzisa i-lentil rigatoni)

Amaprotheni aphezulu, Ukudla okune-Carb ephansi

5. Amaqanda

Qhekeka ngale ndlela yokupheka esheshayo, eguquguqukayo, enobungani bemifino. Iqanda elilodwa linikeza amagremu angu-6 wamaprotheni kanye negremu elingaphansi kwe-1 lama-carbohydrate, futhi cha, akufanele ukhathazeke ngaphezu kwama-milligram angu-190 we-cholesterol: Ukubuyekezwa okukodwa Ijenali Yezokwelapha yaseBrithani akutholanga ukuxhumana phakathi kokusetshenziswa kweqanda nesifo senhliziyo esihlobene ne-cholesterol noma ingozi yokushaywa unhlangothi. Uhlobo lokukwenza ufune ibhulakufesi lesidlo sakusihlwa, akunjalo? (Ubisi futhi ngumthombo omuhle wamaprotheni onobisi olungenamafutha onikela ngama-gramu ayi-8.4 ngengilazi eyi-8-ounce.)

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6. I-Salmon Ebanjwe Endle

Ngenkathi noma yimaphi amaprotheni ezilwane ephansi ngokwemvelo kuma-carbs futhi anamaprotheni amaningi, bobabili u-Alpert no-Olson bathanda isalmon yasendle ngezibalo zayo eziqinile ze-omega-3. "Hlanganisa ukudla kwakho ngamaprotheni angenalutho kanye nezinketho ezinamafutha aphezulu, njengezinhlanzi, ukuze uhlanganise izidingo zakho zokudla okunomsoco we-micronutrients ebalulekile njengensimbi, amavithamini B, ne-zinc," kusho u-Olson. Isilinda esisodwa esingu-3-ounce sinezela amagremu ayi-17 wamaprotheni ku-Rx yakho yansuku zonke. (I-BTW, nanku umehluko phakathi kwesalmon ephakanyiswe epulazini neyasendle ebanjiwe.) kanye ne-tuna ekheniwe (26g).

Zama lokhu: I-Miso-Lime Salmon ene-Couscous, i-Broccoli, ne-Pepper

Amaprotheni Aphezulu, Ukudla Okunamafutha Aphansi

7. Amabele Ezinkukhu

Inkukhu eyosiwe ikhetha ukwakha umakhi womzimba ngesizathu: I-3.5-ounce eyodwa yesifuba senkukhu esingenamathambo, esingenasikhumba sinamafutha angaphansi kuka-4 wamafutha ngenkathi ihlinzeka ngamagremu angama-31 wamaprotheni-konke ngama-calories ayi-165 kuphela. Namathela ekugcobeni, ukuwosa, noma ukubhaka kunokupheka pan noma ukuthosa okujulile uma unake ukutholakala kwamafutha. Okunye okukhethwa kukho kwenyama enamaprotheni amaningi isifuba se-deli turkey esisikiwe (i-6g ye-ounce eyodwa) kanye nenyama yenkomo ye-sirloin ethambile (34g ye-4-ounce yokuphakela).

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8. Quinoa

I-Quinoa ithandwa kakhulu ohlwini lokudla okunamaprotheni amaningi ngoba nayo ayinayo i-gluten, ayidli imifino, futhi ayinamafutha amancane, kusho u-Alpert. Izinhlamvu zasendulo zinikela ngama-gramu ayi-8 wamaprotheni kuyo yonke inkomishi ephekiwe, okwenza kube isidlo esiseceleni esihle kunoma yisiphi isidlo. Uma ufuna okunye okususelwa ezitshalweni, ukudla okunamaprotheni amaningi kubheka ibhotela lamantongomane akhilimu (8g wezipuni ezimbili), i-edamame (11g ye-1/2 inkomishi), ne-tofu eqinile (20g ye-1/2 indebe).

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Buyekeza kwe-