Imithombo yexabiso eliphantsi kunye nephilileyo yeProteni

Umxholo

• 1. Ibhotolo yamandongomane yendalo
• 2. Amaqanda
• 3. Edamame
• 4. Ityhuna enkonkxiweyo
• 5. Yogurt Plain Greek
• 6. Imbewu kajongilanga
• 7. Iimbotyi eziMnyama
• 8. Isardadi
• 9. I-Cottage Cheese
• 10. Iiproteni ezinamavili
• 11. Iilensi
• 12. Oats
• 13. Isiqinisekiso
• 14. Ubisi
• 15. Imbewu yamathanga
• 16. Isalmon enkonkxiweyo
• 17. Umhlaba weTurkey
• Umgca osezantsi

Iiprotheni sisondlo esibalulekileyo. Zininzi izibonelelo zokongeza ukutya okune-protein ekutyeni okutyayo, kubandakanya ukunciphisa umzimba kunye nokwanda kobunzima bemisipha (, 2).

Ngethamsanqa, zininzi izinto ezikhethiweyo ezinomdla ezihambelana nazo zonke iimfuno zokutya.

Nangona kunjalo, abanye abantu banokufumana ukuba iiprotheyini ezinempilo zibiza kakhulu. Ngelixa eminye imithombo yeeprotheyini ibiza, zininzi nezinye iindlela ezinokufikeleleka.

Nayi i-17 yemithombo yeprotheyini esempilweni engayi kuyaphula ibhanki.

1. Ibhotolo yamandongomane yendalo

Ipeanut butter igcwele iiprotein. Kukwabiza iindleko, kunye neendleko eziphakathi kwe- $ 2.50 nge-16-ounce (454-gram) jar.

Ipunipoon ezimbini ezisetyenziswa kule bhotolo yamantongomane acocekileyo zibonelela ngeegram eziyi-8 zeprotein (3)

Ngaphandle kokuba ngumthombo omkhulu weprotheni, ibhotolo yamandongomane inokusetyenziswa ngeendlela ezininzi. Yidibanise neziqhamo kunye ne-oatmeal okanye uyongeze kwi-smoothie yakho oyithandayo yokunyusa iprotheni.

Ngaphezulu, izifundo zibonise ukuba abantu ababandakanya amandongomane kunye nebhotolo yamandongomane kwizidlo zabo abanamathuba okuba nezifo ezinganyangekiyo ezinjengesifo sentliziyo kunye neswekile (, 5).

Khetha ibhotolo yamandongomane xa kunokwenzeka ukunqanda izinto ezingafunekiyo ezinje ngeswekile kunye neoyile.

2. Amaqanda

Amaqanda yenye yezona zinto zityebileyo ezinesondlo kwiplanethi, kwaye ziyafikeleleka ngexabiso eliphakathi le- $ 2 ukuya kwi-4 yeedola kwishumi elinambini.

Ayigcini nje ngokuba igcwele iivithamini, iiminerali kunye namafutha asempilweni, kodwa ikwapakishwe ngeeprotein. Iqanda elinye elikhulu line 6 gram (6).

Ukongeza amaqanda ekutyeni kwakho yindlela elungileyo yokunyusa iprotein yakho yokutya kwaye inokukunceda ukunciphisa ukutya kwakho ikhalori kunye nokunciphisa umzimba.

Izifundo ezininzi zibonise ukuba ukufumana amaqanda kwisidlo sakusasa kunceda ukugcina indlala kukhangele ngokubangela ukuba utye iikhalori ezimbalwa ngalo lonke usuku. Oku kunokukunceda ukunciphisa umzimba.

Umzekelo, olunye uphando oluncinci lufumanise ukuba abathathi-nxaxheba abatya isidlo sakusasa seqanda iiveki ezisibhozo baphulukana nobunzima obungama-65% kunabo batya isidlo sakusasa sebhegel ().

Olunye uphononongo lubonise ukuba ukutya amaqanda kwisidlo sakusasa kucinezele i-ghrelin yendlala kunye nokunceda ukuzinzisa iswekile yegazi kunye nokuphendula kwe-insulin ().

Ukutya amaqanda kungakhokelela ekunciphiseni iimvakalelo zokulamba kunye neminqweno embalwa, elungileyo ekunciphiseni umzimba.

3. Edamame

Le mbotyi iluhlaza imnandi, iyakhazimla, ngumthombo onamaxabiso aphantsi weprotini esekwe kwizityalo.

Iimbotyi ze-Edamame ziimbotyi zesoya ezingakhulanga ezithengiswa zombini okanye nge-pod. Zizinto zokutya ezimnandi kwaye zenza ulongezo olukhulu kwizidlo ezinjengeesaladi kunye ne-fry-frys.

Ngapha koko, i-edamame ngowona mthombo ubalaseleyo weprotein ngekomityi enye (i-155 gram) ebonelela nge-17 yeeprotein (9).

I-Edamame lukhetho olukhulu kwabo balandela ukutya kwemifuno okanye i-vegan.

Kungenxa yokuba zithathwa njengesiqulatho esipheleleyo seprotheni, oko kuthetha ukuba ziqulathe zonke iiamino acid eziyimfuneko ezifunwa ngumzimba ().

Le bhontshisi ilungele uhlahlo-lwabiwo mali ingafunyanwa kwicandelo lesikhenkcezisi kwiindawo ezininzi zokutya malunga ne- $ 2 nge-12-ounce (340-gram) bag.

4. Ityhuna enkonkxiweyo

Intlanzi ngumthombo omangalisayo weprotheni kwaye inguqulelo enkonkxiweyo ayikho.

Ukuba intlanzi entsha iyabiza kakhulu kuhlahlo-lwabiwo mali, ityhuna enkonkxiweyo yeyona ndlela ilungileyo yokunyusa iprotein yakho ngaphandle kokophula ibhanki.

Uninzi lweempawu zetyhuna zibiza malunga ne- $ 1 nge-5-ounce (142-gram).

Nangona i-ounce ezi-3 (i-85-gram) isebenza kuphela ine-99 yeekhalori, ibandakanya malunga ne-20 yeeprotein ezikumgangatho ophezulu (11).

Ukongeza, ityhuna ngumthombo omkhulu we-omega-3 fatty acids, enceda ukulwa nokudumba emzimbeni ().

Nangona kunjalo, ityhuna enkonkxiweyo inokuthi iqulethe amanqanaba aphezulu e-mercury, ngoko ke kungcono ukuba abantu abadala banciphise ukutya kwabo kwiivenkile ezimbalwa ngeveki (13).

Soloko ukhetha ityhuna ekhanyayo enkonkxiweyo, eyenziwayo kunye neendidi ezincinci zetyhuna ezisezantsi kwimekyuri.

5. Yogurt Plain Greek

I-yoghurt yesiGrike kukutya okumnandi, kwexabiso eliphantsi eliguqukayo kakhulu. Inokudliwa ngokucacileyo, yongezwa kwi-smoothie, ihlanjululwe kwisitya esimnandi semifuno okanye ifakwe kwimpahla ebhaka.

Ukongeza, iyogathi ngumthombo ogqwesileyo weprotheni.

Ngapha koko, i-ounce eziyi-8 (i-224-gram) ekhonza ibonelela nge-17 yeeprotheyini-ephantse yaphindeka kabini isixa esifunyenwe kwii-yogurt eziqhelekileyo (14, 15).

Jonga iimveliso ezinelebheli "yokuphila kunye esebenzayo", okuthetha ukuba iyogathi iqulethe iiprobiotic eziluncedo ezinokuphucula impilo yamathumbu kwaye nokukunceda ukunciphisa umzimba (,).

Ukungathethi, ukukhetha i-yogurt ye-Greek ecacileyo, engenaswekile yindlela efanelekileyo yokugcina ukutya kwakho iswekile kongezwa ubuncinci.

Okokugqibela, ukuthenga izikhongozeli ezinkulu yindlela elungileyo yokonga imali, njengoko ii-ounces ezingama-24 (680 iigrem) ze yogurt ecacileyo yamaGrike ibiza malunga ne- $ 5.

6. Imbewu kajongilanga

Nangona imbewu kajongilanga incinci, ineprotein eninzi. I-ounce enye inezinto ezimalunga ne-6 yeeprotein ezisekwe kwizityalo (18).

Ezi ndawo zokugcina amandla okunambitha ukutya okunesondlo zigcwele iiprotein, kunye nezakha mzimba ezinjengevithamin E kunye nemagnesium.

Imbewu kajongilanga kukutya okunexabiso eliphantsi kunye nokuxabisa ukutya, nayo.

Zingathengwa malunga ne- $ 2 ngeepawundi (i-454 gram) kwiivenkile ezininzi, kwaye zinokongezwa kwiisaladi okanye kwiipakeji zeyogathi, kunye nokusetyenziswa njengokuqhwanyaza izitya ezininzi.

7. Iimbotyi eziMnyama

Iimbotyi ezimnyama zezinye zeendlela ezifanelekileyo nezithengekayo onokuthenga ngazo. Ngokomndilili, i-ounce eli-15 (i-455-gram) inokubiza malunga ne- $ 1 kwiivenkile ezininzi.

Ikomityi enye (172 gram) yeembotyi ezimnyama ikwaqulathe ngaphezulu kwe-15 yeeprotheyini (19).

Ngaphezulu kokuqulatha isixa esifanelekileyo seeprotein, iimbotyi ezimnyama zingumthombo ogqwesileyo wefayibha. Ikomityi enye (172 gram) iqulethe malunga neegram ezili-15.

Imibutho yezempilo ephezulu icebisa ukuba abasetyhini batye iigram ezingama-25 zentsinga ngemini kwaye amadoda atye iigram ezingama-38 ngosuku.

Ngenxa yexabiso eliphezulu leprotheni kunye nefayibha eziqulethweyo, iimbotyi ezimnyama zikwenza uzive ugcwele kwaye zilungele ukunciphisa umzimba.

Ngapha koko, uphononongo lwamva nje lwezifundo ezingama-21 kufunyenwe ukutya 3/4 yekomityi yeembotyi yonke imihla kukhokelela ekwehliseni ubunzima beepawundi eziyi-0.75 (0.34 kg) kubantu abangakhange benze lunye utshintsho kwindlela yokutya ().

Ngaphaya koko, ukutya okuneembotyi ezininzi kubonisiwe ukunciphisa indlala kunye nokwandisa ukugcwala ().

Banokongezwa kwiitya ezinjenge Chili, iisuphu kunye neesaladi ukubonelela nge-punch enamandla yeprotein esekwe kwizityalo.

8. Isardadi

Nangona isardadi isenokungabi kokona kutya kuthandwayo, zizele ziiprotein kunye nezakha mzimba ezibalulekileyo.

Inye inako (92 gram) yesardadi iqulethe malunga ne-23 gram yeprotheyini enokufunxa kunye nezinye izakha mzimba ezibalulekileyo ezinjengevithamini D kunye neB12 (22).

Kuba iisardadi zenzelwe ukuba zigqitywe ziphelele, amathambo kunye nakho konke, zingumthombo omkhulu wecalcium yendalo.

Ngapha koko, umntu unokubonelela nge-35% yengeniso ekhuthazwayo kule minerali yokwakha ithambo.

Ukutya kwaselwandle okutsha kuhlala kuyabiza, kodwa iisardoni lukhetho olukhulu lweprotheni kubantu abanohlahlo-lwabiwo mali. Ngapha koko, uninzi lwee-3.75-ounce (92-gram) iinkonkxa zesardadi zibiza kuphela i- $ 2.

9. I-Cottage Cheese

I-Cottage cheese yimveliso yobisi ephantsi kweekhalori ephezulu kwiiprotheni.

Olu luhlaza olunomdla oluthambileyo luza kwiipesenti ezahlukeneyo zamafutha kwaye lunokusetyenziswa njenge-snack yokugcwalisa okanye njengesithako kwiindlela ezininzi zokupheka.

Ikomityi enye (210 gram) ye-cottage cheese enamafutha apheleleyo ibonelela ngaphezulu kwe-23 yeeprotein kunye neekhalori ezingama-206 kuphela (23).

Umxholo ophezulu weprotheni we-cottage cheese wenza ukuba kube lukhetho oluhle kakhulu kubadlali kunye nabantu abafuna ukwakha ubunzima bemisipha.

Kwaye, uphononongo lubonakalisile ukuba ukutya okuneproteni enje ngecottage cheese kukunceda uzive ugcwele, oku kunokukunceda ukunciphisa umzimba ().

I-Cottage cheese ifikeleleka kakhulu kwaye inokuthengwa kwiivenkile ezininzi malunga ne- $ 3 nge-16-ounce (452-gram) ibhafu.

10. Iiproteni ezinamavili

I-protein ye-Whey powder yenziwa ngesahlulo sobisi eshiyekileyo ekwenziweni kwetsheki.

Ukongeza umgubo weprotheyini ekutyeni kwakho yindlela elula kwaye efikelelekayo yokunyusa iprotein yakho yokutya. Ngokomndilili, ukukhonza iiprotein ze-whey kubiza nje i- $ 0.40.

Iprotey ye-Whey iphandwe kakuhle ngendima yayo eluncedo ekunciphiseni ubunzima kunye nokukwazi kwayo ukwandisa ubunzima bemisipha kunye namandla (,,).

Ngokomndilili, i-scoop (28 gram) enye ye-whey protein powder ibonelela nge-20 gram yeprotein (28).

I-Whey protein powder ingongezwa kwii-smoothies, iimpahla ezibhakiweyo kunye nezinye iiresiphi zedosi eyongezelelweyo yeprotheni.

11. Iilensi

Ayisiyiyo kuphela iilentile ukutya okunesondlo kakhulu kwaye okufikelelekayo, zikwangumthombo omkhulu weprotheni.

Ifunyenwe kwicandelo lezona ndawo zininzi zevenkile yokutya malunga ne- $ 1.50 yeepawundi (i-453 iigrem), ezi zimbotyi zincinci zinokuphekwa kwaye zongezwe kwiindlela ezahlukeneyo zokupheka ezinje ngeesuphu, isityu kunye neetsheri.

Bangumthombo omangalisayo weprotein esekwe kwizityalo, ikomityi enye (198 gram) ebonelela ngeegram ezili-18 (29).

Iilentile ziphezulu kwifayibha, i-iron, i-potassium kunye ne-B iivithamini, ngokunjalo.

12. Oats

I-Oats yintliziyo enomdla, engenalo i-gluten engabizi kakhulu. Uninzi lwevenkile zithengisa ii-oats eziqengqelekileyo ngobuninzi malunga ne- $ 1.30 ngeepawundi (453 iigrem).

Ziyenzeka ukuba ziphezulu kakhulu kwiprotheni kunezinye iinkozo. I-1/2-indebe (78-gram) ekhonza ibonelela nge-13 yeeprotheyini (30).

I-oats ziphezulu kwiivithamini kunye neeminerals, kunye nokudibanisa uhlobo lwefayibha enyibilikayo ebizwa ngokuba yi-beta-glucan.

Izifundo zibonise ukuba ukutya okunotye kwi-beta-glucan kunokunceda ukunciphisa i-LDL kunye nenqanaba elipheleleyo le-cholesterol, okwenza i-oatmeal ibe lukhetho olukhulu kwimpilo yentliziyo ().

Ukukhetha isitya se-oatmeal kwisidlo sakusasa yindlela elungileyo yokugcina intliziyo yakho isempilweni ngelixa usandisa iprotein yakho yokutya.

13. Isiqinisekiso

Ngelixa i-amaranth isenokungabi sisitya kwi-pantry yakho, le protein-ipakishwe, ukutya okuziinkozo okungenagluten kufanele indawo kwindawo otya kuyo.

Ikomityi enye (246 gram) ye-amaranth ephekiweyo ibonelela ngaphezulu kwe-9 yeeprotein kwaye ikwangumthombo omkhulu we-folate, i-manganese, i-magnesium, i-phosphorus kunye ne-iron (32).

Le ngqolowa yokunambitha i-nutty isebenza kakuhle kwiindlela ezahlukeneyo zokupheka kwaye kulula ukuyilungisa. Kuyafaneleka kwakhona kulabo abanomdla okanye ukunganyamezeli kwi-gluten kwaye kukutya okufikelelekayo kwaye kunempilo.

Nokuba i-amaranth ye-organic ayibizi, ngexabiso eliphakathi le- $ 0.65 ngeepawundi (453 iigrem).

I-Amaranth iphekwe njenge quinoa okanye irayisi kwaye inokwenziwa kwizidlo ezininzi ezimnandi, kubandakanya isidudu sakusasa, iipepile ezifakiweyo okanye isaladi yeenkozo elula.

14. Ubisi

Nangona abanye abantu benganyamezeli ubisi kunye nezinye iimveliso zobisi, ngumthombo onokufikeleleka weprotheyini enokufunxa kakhulu kwabo banako ukuyetyisa.

Ubisi luza kwiipesenti ezininzi ezityebileyo kwaye ziyafumaneka ngokubanzi, zisenza ukuba kube lula ukukhetha iiprotein. Isiqingatha segaloni (115 gram) yobisi oluqhelekileyo inexabiso eliphakathi le- $ 2.50, ngelixa ubisi lwe-organic lubiza malunga ne-4 yeedola.

Ikomityi enye (244 iigrem) yobisi olupheleleyo iqulethe ngaphezulu kwe-8 yeeprotheyini ezinokutsalwa kakhulu, kunye neevithamini kunye neeminerali ezininzi (33).

Iphakame ngokukodwa kwiicalcium kunye nefosforasi, enceda ukugcina amathambo omelele kwaye esempilweni.

Kuba ubisi lulwelo, lunokusetyenziswa njengesiseko seprotini ephezulu yesmoothies kunye neesuphu.

Ubisi luphela lwenza ikhalori ephezulu kakhulu, isithako esityebileyo seprotini kwabo bazama ukutyeba kunye nobunzima bemisipha.

15. Imbewu yamathanga

Imbewu yethanga ihambisa isixa esikhulu sezondlo kwiphakeji encinci kakhulu. Ukongeza le mbewu ilungele uhlahlo-lwabiwo kukutya kwakho yindlela efanelekileyo nesempilweni yokwandisa ukutya kwakho kweeprotein.

I-ounce enye (28 gram) yembewu yethanga ine-7 yeeprotheyini, ezenza ukuba zibe lukhetho olufanelekileyo lokutya okune-protein (34).

Kunye nesixa esimangalisayo seprotein, imbewu yethanga ikwanazo ne-antioxidants ezinjengevithamin E kunye nee-phenolic acid ezinceda ukunciphisa ukudumba emzimbeni (,).

Imbewu yethanga yenza i-snack ebalaseleyo ekuhambeni, nangona zinokongezwa kwi-oatmeal, iisaladi okanye igranola eyenziwe ekhaya. Zingathengwa ngobuninzi kwiivenkile ezininzi ngeenxa zonke zeedola ezi-3 ngeepawundi (448 iigrem).

16. Isalmon enkonkxiweyo

I-Salmon yenye yeendlela ezinempilo kakhulu onokuyitya, nangona ihlala ibiza.

Ngethamsanqa, isalmon iza nenguqulelo engabizi kakhulu enkonkxiweyo, iyenza ukuba ibe lukhetho olufikelelekayo nolusempilweni lweprotheni efanelekileyo kulo naluphi na uhlahlo-lwabiwo mali.

I-ounce enye (i-112-gram) yokuhambisa isalmon enkonkxiweyo ine-26 yeeprotheyini, kunye neetoni zeevithamini kunye neeminerali. Oku kubandakanya i-B12, i-vitamin D, i-selenium kunye ne-omega-3 fatty acids (37).

I-salmon enkonxiweyo iyindlela engabizi kwaye elula yokunyusa iprotheni kunye nomxholo wezondlo zokutya kwakho. I-ounce ezi-6 (i-168-gram) inokukwazi ukuthengwa kwiivenkile ezininzi malunga ne- $ 3.60.

Ingongezwa kwiisaladi, yenziwe ngeeburger okanye ityiwe ityiwa ngokulula, ngokutya okune-carb ephantsi.

17. Umhlaba weTurkey

Umhlaba we-turkey unesondlo kakhulu kwaye uhlala uhlawuleka kunamabele onke e-turkey. Ixabiso eliphakathi leepawundi enye (i-448 gram) yomhlaba we-turkey yahluka ukusuka kwi-3 ukuya kwi-7 yeedola.

I-Turkey yinyama ecekeceke, esezantsi kodwa ineprotheyini eninzi kunye nezakha mzimba. Ngapha koko, i-ounce ezintathu (28-gram) ekhonza ibonelela ngeegram ezingama-23 zeprotheyini enokufunxa kunye neekhalori ezili-195 kuphela (38).

I-Turkey nayo iphezulu kwiivithamini ze-B kunye ne-mineral selenium, esebenza njenge-antioxidant enamandla emzimbeni kwaye inceda ukunciphisa ukudumba ().

I-turkey yasemhlabeni yinto enokuziqhelanisa, engabizi kakhulu kwaye esempilweni enokusetyenziswa kwiindlela ezininzi zokupheka.

Umgca osezantsi

Ukongeza ukutya okune-protein ekutyeni okunyanzelekileyo ukuba kungaphuli mali. Zininzi ukutya okuneprotein ephezulu ekulungeleyo nakuphi na ukutya, ukhetho kunye nohlahlo-lwabiwo mali.

Ukunyusa inani leprotein ekudleni kwakho kunezibonelelo ezininzi zempilo kwaye kunokukunceda uzive ugcwele, ukunciphisa umzimba kunye nokufumana ubunzima bemisipha.

Ukusuka kwibhotolo yamandongomane ukuya kwisalmon enkonkxiweyo, kukho imithombo emininzi onokukhetha kuyo. Ukukhetha ukutya okungabizi kakhulu kolu luhlu kuyindlela ebalaseleyo yokunyusa ukungenisa iiprotein.