19 Imifuno ephezulu yeProteni kunye nendlela yokutya ngakumbi

Umxholo

• 1. Edamame
• Iiresiphi zokuzama:
• 2. Iilentile
• Iiresiphi zokuzama:
• 3. Iimbotyi zePinto
• Iiresiphi zokuzama:
• 4. Iichickpeas
• Iiresiphi zokuzama:
• 5. Iimbotyi zeMung
• Iiresiphi zokuzama:
• 6. Iimbotyi zeFava
• Iiresiphi zokuzama:
• 7. Iimbotyi zeLima
• Iiresiphi zokuzama:
• 8. Iipeyinti eziluhlaza
• Iiresiphi zokuzama:
• 9. Ikhwinino
• Iiresiphi zokuzama:
• 10. Irayisi yasendle
• Iiresiphi zokuzama:
• 11. Iipistachio
• Iiresiphi zokuzama:
• 12. Iiamangile
• Iiresiphi zokuzama:
• 13. Ihlumelo laseBrussels
• Iiresiphi zokuzama:
• 14. Imbewu yeChia
• Iiresiphi zokuzama:
• 15. Umbona oswiti omthubi
• Iiresiphi zokuzama:
• 16. Iitapile
• Iiresiphi zokuzama:
• 17. Iasparagus
• Iiresiphi zokuzama:
• 18. Brokholi
• Iiresiphi zokuzama:
• 19. Iavokhado
• Iiresiphi zokuzama:

Kubalulekile ukufaka imithombo esempilweni yeprotheni ekutyeni kwakho suku ngalunye. Iiproteni zinceda umzimba wakho ngemisebenzi ebalulekileyo kwaye zikunceda ugcine ubunzima bemisipha.

Xa ucinga ngeprotein, inyama yenyama okanye inkukhu inokuza engqondweni. Kodwa ukuba awuyiyo inyama enkulu yokutya inyama, unezinye iindlela zokuqinisekisa ukuba ufumana inani elicetyiswayo leprotheni efunwa ngumzimba wakho.

Ungakhathazeki, kuba kukho imifuno eninzi etyebile ngeprotein ekhoyo unyaka wonke. Zama ezi zinto unokukhetha kuzo ngeendlela ezahlukeneyo. Unokonwabela nganye yazo wedwa njengesitya esecaleni, okanye ngeendlela ezahlukeneyo zekhosi ephambili yokugcwalisa.

Gcina ukhumbula ukuba umxholo weprotein unokutshintsha kuxhomekeka kwindlela olungiselela ngayo imifuno nganye. Amaxabiso angezantsi athelekisa nendlela yokupheka ebonisiweyo kukutya ngakunye.

1. Edamame

Iiprotheni zizonke: 18.46 iigremu ngekomityi nganye (elungiselelwe iqabaka)

Ukuba uhlala udla i-edamame kwindawo yakho yokutyela yase-sushi, lixesha lokuba uqale uyonwabele ekhaya. Igcwele iiprotein zezityalo ezisempilweni, iivithamini, kunye neeminerali.

Iiresiphi zokuzama:

• I-Edamame eqholiweyo
• Crispy Parmesan Garlic Edamame

2. Iilentile

Iiprotheni zizonke: I-17.86 gram ngekomityi nganye (ebilisiweyo)

Iilentili ayingomfuno wezobuchwephesha- ngenene yinyani efunyanwa kusapho lweembotyi. Kodwa awuyi kufumana ukhetho olungcono xa kuziwa kwiprotheyini engabizi kakhulu, efumanekayo ngokulula yemifuno.

Ibhonasi: Iilentile ezomileyo zipheka kwimizuzu eli-15 kuphela!

Iiresiphi zokuzama:

• Isuphu ebomvu yeTaco Taco
• IiKona ezine zeLebhu yeLebhu

3. Iimbotyi zePinto

Iiprotheni zizonke: 15.41 iigremu ngekomityi nganye (ibilisiwe kwindawo eyomileyo)

Iimbotyi zePinto ziyathandwa ekuphekeni kwaseMexico. Zisebenza kakuhle kwii-burritos, njenge-topper yesaladi, kwiisuphu kunye ne-chilis, okanye nje ngecala. Zama ukupheka iimbotyi ze-pinto ezomileyo endaweni yokusebenzisa uhlobo olunkonkxiweyo ngakumbi nangakumbi.

Iiresiphi zokuzama:

• Iimbotyi zePinto eziCothayo
• Pinto Bean Chili

4. Iichickpeas

Iiprotheni zizonke: 14.53 iigremu ngekomityi nganye (ibilisiwe kwindawo eyomileyo)

Ichickpeas, ekwabizwa ngokuba ziimbotyi ze-garbanzo, zezona zinto ziphambili kwi-hummus. Banokungcamla okufihlakeleyo, okune nutty esebenza kakuhle kwizitya ezahlukeneyo.

Yonwabela ukutya okutyiwa kwii-chickpeas ezigcadiweyo okanye uzisebenzise njengesixa esikhulu kwii-curry, isuphu, okanye izitya zemifuno.

Iiresiphi zokuzama:

• Ichickpeas ezigadiweyo zikaCrispie
• Coconut Chickpea Curry

5. Iimbotyi zeMung

Iiprotheni zizonke: 14.18 iigremu ngekomityi nganye (ibilisiwe kwindawo eyomileyo)

Iimbotyi zeMung ziyinxalenye yosapho lweembotyi kwaye zinika iprotein eninzi ngokutya. Ikwangumthombo olungileyo wentsimbi kunye nefayibha.

Iiresiphi zokuzama:

• I-Mung Bean kunye neCoconut Curry
• Ukuhluma kweBung Bean Burgers

6. Iimbotyi zeFava

Iiprotheni zizonke: 12.92 iigremu ngekomityi nganye (ibilisiwe kwindawo eyomileyo)

Kwiipods zazo, iimbotyi ze-fava zibukeka njenge-edamame okanye iimbotyi eziluhlaza. Zama ukongeza ezi zimbotyi zinomsoco kwiisityu nakwiisaladi okanye uzenze idiphu emnandi.

Iiresiphi zokuzama:

• Iibhotolo zeSesame Fava Fava
• Idiza yeFain Bean

7. Iimbotyi zeLima

Iiprotheni zizonke: 11.58 amagremu ngekomityi nganye (ebilisiwe)

Le legume incinci ipakisha inqindi yesondlo ene potassium eninzi, ifayibha, kunye nentsimbi. Ngelixa abanye abantu bengayithandi incasa, iiresiphi ezinje ngezi zingezantsi zinokunceda kuloo nto.

Iiresiphi zokuzama:

• Iimbotyi zaseMedithera ezibhakiweyo zeLima
• IHerbed Lima Bean Hummus

8. Iipeyinti eziluhlaza

Iiprotheni zizonke: 8.58 iigremu ngekomityi nganye (ebilisiweyo)

Ukuba ucinga ukuba ii-ertyisi eziluhlaza ziyimushy kwaye azinqweneli, awuwedwa. Kodwa ziyahluka kwaye zinokuba sisongezo esimnandi kwiindlela ezininzi zokupheka.

Iiresiphi zokuzama:

• IGreen Monster Veggie Burger
• Iipayi eziluhlaza ezigcadiweyo

9. Ikhwinino

Iiprotheni zizonke: 8.14 iigremu ngekomityi nganye (iphekiwe)

Ukutya kwezempilo okuthandwayo kuphezulu kwiprotheyini, ifayibha, ii-antioxidants, kunye neeminerali. I-Quinoa ipheka kwimizuzu engama-15 kwaye iyongeza kakhulu kwiisaladi, i-veggie burgers, i-pilaf, i-casseroles, nokunye okuninzi.

Iiresiphi zokuzama:

• I-Swiss Chard kunye neQuinoa Gratin
• Isaladi yeAvocado Blueberry Quinoa

10. Irayisi yasendle

Iiprotheni zizonke: 6.54 iigremu ngekomityi nganye (ephekiweyo)

Irayisi yasendle ayihambelani nerayisi, kodwa ungayisebenzisa kwiitya ezininzi ezifanayo. Zama le ngqolowa ityebileyo kwizondlo ngee-casseroles, isuphu, i-pilaf, ukugxusha, okanye wedwa.

Iiresiphi zokuzama:

• Ilayisi yasendle Pilaf
• I-Creamy Mushroom yasendle

11. Iipistachio

Iiprotheni zizonke: 5.97 iigrem ngeyunce (eyosiweyo eyomileyo)

Iipistachios zeShelling zinokuba ngumceli mngeni, kodwa kufanelekile umzamo. Iipistachio azihlali kamnandi kuphela zizandla, kodwa zinobunkunkqele ngokwaneleyo ukuba zikonwabele ukubhaka, ngaphezulu kweesaladi, nanjengokugquma iintlanzi.

Iiresiphi zokuzama:

• IPistachio iPomegranate Granola
• Ipasta yePistachio yePesto yePasto

12. Iiamangile

Iiprotheni zizonke: 5.94 iigrem ngeyununce (eyosiweyo eyomileyo)

Iiamangile zinencasa kwaye zinesondlo. Bangumthombo omkhulu weprotheni, amafutha asempilweni, ivithamin E, kunye nee-antioxidants. Fumana uninzi lwezondlo ngokutya iiamangile kunye nolusu luqinile.

Iiresiphi zokuzama:

• IDijon Almond eqatywe iTilapia
• Isaladi yeApple Arugula Almond enxibe Iorenji

13. Ihlumelo laseBrussels

Iiprotheni zizonke: 5.64 iigremu ngekomityi nganye (ibilisiwe kwiqabaka)

Ukuba uyayithiya ihluma yaseBrussels njengomntwana, isenokuba lixesha lokuzama kwakhona. Ziyinto emnandi eyosiweyo, ene-steamed, okanye edikiweyo kwisaladi.

Iiresiphi zokuzama:

• Amahlumela aseBrussels aqhotsiweyo kunye neBacon kunye nama-apile
• I-Brussels ihlume i-Sweet Potato Hash

14. Imbewu yeChia

Iiprotheni zizonke: I-4.69 iigrem ngeoyunce (yomisiwe)

Ezi mbewu zincinci zimnyama zizuze inqanaba lokutya okugqithisileyo. Nokuba isixa esincinci sinetoni yeprotein, ifayibha, i-omega-3 fatty acids, kunye nezinye izondlo. I-chia seed pudding yinto ekhethiweyo, kodwa ungoyiki ukuzama le mbewu kwezinye izitya.

Iiresiphi zokuzama:

• Chocolate Chia Imbewu yePudding
• I-Chia Crusted Salmon kunye ne-Fennel kunye ne-Broccoli isaladi

15. Umbona oswiti omthubi

Iiprotheni zizonke: I-4.68 iigremu nge-1 indlebe enkulu (eluhlaza)

Umbona oswiti unesondlo njengokuba umnandi. Khangela ingqolowa entsha ngexesha lasehlotyeni, okanye usebenzise uguqulelo olunqabileyo lokupheka unyaka wonke.

Iiresiphi zokuzama:

• Umbona oswiti, iZucchini, kunye nePizza eMozzarella eNtsha
• Umbona omnandi weChowder

16. Iitapile

Iiprotheni zizonke: I-4.55 gram nge-1 itapile ephakathi (ebhakwe, enesikhumba)

I-spud ethembekileyo ifumana i-rap embi. Igcwele iprotein kunye neevithamini C kunye neB-6. Zama i-russet okanye iitapile ezibomvu ukonyusa ngakumbi iiprotein. Amanqaku ongezelelweyo ukuba utya ulusu!

Iiresiphi zokuzama:

• Iipatata ezibhakiweyo ezisempilweni
• Iibhotile zeebhatata ezibhakiweyo

17. Iasparagus

Iiprotheni zizonke: 4.32 amagremu ngekomityi nganye (ebilisiweyo)

Akukho nto ithi intwasahlobo ifana ne-asparagus entsha. Zama le mikhonto ye-yummy igcadiwe, igcadiwe, okanye i-steamed. Ungazisongela kwibhekoni yonyango olugcwalisiweyo.

Iiresiphi zokuzama:

• I-Shrimp kunye ne-Asparagus Stir-Fry kunye neLemon Sauce
• I-Cheesy Garlic i-Asparagus egosiweyo

18. Brokholi

Iiprotheni zizonke: I-4.28 yeegramu nge-1 stalk (ebilisiweyo, ephakathi)

Kukho isizathu sokuba abazali bakho bahlala bekuxelela ukuba utye imithi yakho emincinci eluhlaza. Ukongeza kwiprotheni, i-broccoli ibonelela ngokugcwalisa ifayibha, iivithamini K no-C kunye nokunye. Ungalibali ukutya isiqu!

Iiresiphi zokuzama:

• Umlingo Broccoli
• Iiparmesan ezigcadiweyo zeBroccoli

19. Iavokhado

Iiprotheni zizonke: I-4.02 iigrem kwi-avocado e-1 (ephakathi)

Unokwenza okuninzi nge-avocado kunokuba wenze i-guacamole. Zama kwi-pudding okanye i-smoothie ye-creamy, thick and protein-twist.

Iiresiphi zokuzama:

• I-Vanilla kunye ne-Honey Avocado Pudding
• Amaqanda acocekileyo eGuacamole
• Iivokhado zehlobo leRoll