Ungawathola Kanjani Amaprotheni Anele Esidlweni Esisuselwa Ezitshalweni

-Delile

• Ngabe Udinga Amaprotheni Mangaki?
• Imithombo yamaphrotheni asekelwe ezitshalweni
• Ukushintshaniswa Kwenyama Elula Ukuya Kwezitshalo
• Buyekeza kwe-

Ukudla okutshalwe ezitshalweni kungakhuphula amasosha omzimba wakho, kwenze inhliziyo yakho iphile kahle, futhi kukusize uphile isikhathi eside, imibukiso yocwaningo. Futhi ingakunikeza ngawo wonke amaprotheni owadingayo.

"Kumele ube nokuqonda kancane ekuhleleni kwakho," kusho uDawn Jackson Blatner, R.D.N., umbhali we I-Flexitarian Diet (Buy It, $17, amazon.com) kanye ne-a Umumo Ilungu leBrain Trust. "Okusemqoka wukudla izinhlobo ezahlukene zokudla ukuze uthole amaprotheni amaningi, kanye namavithamini, amaminerali, kanye nezinye izakhamzimba ezidinga umzimba wakho," esho.

Landela lezi zinyathelo ezilula ukuze ufinyelele imigomo yakho yamaprotheni asuselwa ezitshalweni, noma ngabe uzama uMsombuluko ongadleki noma ushintshela ekudleni okugcwele kwe-vegan.

Ngabe Udinga Amaprotheni Mangaki?

"Abesifazane abakhuthele badinga u-0.55 kuya ku-0.91 gram weprotheyini ngesisindo somzimba ngosuku, ngokusho kwe-American College of Sports Medicine," kusho uBlatner. Thola inani eliphezulu uma wenza ukuqeqeshwa okujulile. “Lokho kuzokusiza ukuthi ulungise, wakhe, futhi ugcine izicubu zomzimba,” usho kanje. Unalokho engqondweni, kunconywa ukuthi owesifazane osekhulile onamakhilogremu ayi-150 adle phakathi kwama-83 no-137 amagremu ngosuku, isibonelo. Uma uqala ukuzizwa ulambile phakathi kokudla noma ukucasuka, i-jittery, noma ikhanda elibuhlungu, kungadingeka ukuthi ungeze amaprotheni amaningi asuselwa osukwini lwakho. (Funda kabanzi lapha: Ngokuqondile Mangakanani Amaprotheni Owadingayo Ngosuku)

Imithombo yamaphrotheni asekelwe ezitshalweni

Lawa maqembu amakhulu azoba ukubheja kwakho okuhle kakhulu lapho uhlanganisa ukudla okunotha amaprotheni. .

• Ubhontshisi kanye Nemifino: I-1/2 yokuphaka inkomishi yamabhontshisi amnyama aphekiwe, ama-chickpeas, noma ama-lentile inama-gramu ayi-7 kuya kwayi-9 wamaprotheni asekelwe ezitshalweni.
• Amantongomane: I-1/4 yenkomishi enikezwa amakinati, ama-alimondi, ama-cashews, noma ama-pistachios iqukethe amagremu angu-6 kuya kwangu-7 weprotheyini esekelwe ezitshalweni; ama-pecans nama-walnuts anamagremu ama-3 kuye kwangu-4, ngokulandelana.
• Imbewu: Uzothola amagremu angu-7 kuya ku-9 weprotheyini esekelwe ezitshalweni ku-1/4 indebe yethanga noma imbewu kabhekilanga, kanye namagremu angu-4 kuya ku-6 kusukela kuzipuni ezimbili ze-flaxseeds, imbewu ye-chia, noma imbewu ye-hemp. (Izinhliziyo ze-Hemp nazo zizowenza umsebenzi.)
• Okusanhlamvu Okuphelele: I-1/2 yokuphaka inkomishi ye-oatmeal ephekiwe noma i-quinoa inamagremu ama-4 wamaprotheni asezitshalweni; Irayisi elinsundu noma ama-soba noodle anezinhlamvu ezi-3 ezihlwanyelwe.
• Imikhiqizo yesoya:Uzothola cishe amagremu angu-6 weprotheyini esekelwe esitshalweni ocezwini olulodwa lwe-tofu eqinile kanye namagremu angu-17 aphuma ku-1/2-indebe yokuphakelwa kwe-tempeh. (Okuhlobene: Konke Odinga Ukukwazi Ngokudla Kwe-Soy)

Ukushintshaniswa Kwenyama Elula Ukuya Kwezitshalo

Faka esikhundleni inyama, inkukhu, nenhlanzi ngobhontshisi, amantongomane, nokusanhlamvu ezitsheni zakho eziyintandokazi ukuze wengeze amaprotheni esitshalo epuleti lakho. Ngokuvamile, sebenzisa 1/4 inkomishi ubhontshisi noma legumes for 1 oz. ngenyama, kusho uBlatner. Nansi eminye imibono yamaprotheni esekelwe esitshalweni ukuze uqalise. (Qhubeka ufunde: Imibono Yokudla Kwama-Vegan Ephakeme-Amaprotheni)

• I-Lentil kanye ne-Walnut Ragù eqoshiwe: Hlanganisa ama-lentile aphekiwe ansundu noma aluhlaza kanye nama-walnuts athosiwe, ochotshoziwe notamatisi oqoshiwe, amakhowe, u-garlic, u-anyanisi, ne-basil ukuze wenze isoso ye-pasta oyikhonzile.
• Ilayisi lika-Edamame Elithosiwe Elimnyama: I-edamame ene-shelled shelled (1/2 indebe ephekiwe iqukethe amagremu angu-9 weprotheyini esekelwe esitshalweni) nelayisi elinsundu, imifino, u-garlic, i-ginger, nama-amino kakhukhunathi. Phezulu namafutha esesame athosiwe kanye nembewu yesesame. (Noma ushintshe ukuthatha kwakho ngaleli irayisi elithosiwe ukholifulawa.)
• I-Chickpea Tacos: Pheka ama-chickpeas nge-chili powder, i-paprika, ikhumini ne-oregano; engeza izaqathe ezigosiwe, ama-beet, ama-zucchini, noma ama-fennel; futhi phezulu nge-cilantro, i-salsa ebomvu noma eluhlaza, kanye nodoli we-cashew cream. (Okuhlobene: Izindlela Ezintsha Zokwenza I-Space Up Taco ngoLwesibili)

I-Shape Magazine, ka-March 2021

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