Uluhlu lokuGqibela lweeProtein zokutya eziPhezulu ezifanele ukuTya iVeki nganye

Umxholo

• Ukutya okunamafutha aphezulu
• Iiprotheyini eziphezulu, Ukutya okuneCarb ephezulu
• Iiprotheyini eziPhezulu, Ukutya okuneeCarb ezisezantsi
• Iprotheyini ephezulu, ukutya okunamafutha aphantsi
• Uphengululo lwe

Ukubala i-macronutrients-protein, fat, kunye ne-carbs-isenokungabi yinto eqhelekileyo ngoku, kodwa abantu zi ukuqala ukuhlawula ngakumbi kuyo. Kwaye ngelixa ezinye izidlo zifuna ukuba unciphise i-carbs okanye amanqatha, phantse yonke inkqubo yokutya-ukusuka kwi-keto yokutya kunye nokutya kweMedithera ukuya kwi-Whole30 kunye ne-DASH yokutya-inika ukukhanya okuluhlaza kwi-high-protein foods. Ngoba?

"Ii-amino acids, iimolekyuli ze-organic ezenza iprotheni, zisisiseko sokwakha ubomi," utsho uAbby Olson, R.D., umnini we-Encompass Nutrition eSt. Paul, MN. "Ngokungafaniyo neecarbohydrates kunye namafutha, umzimba wakho awugcini ii-amino acids ezongezelelweyo, kwaye kufuneka zisetyenziswe yonke imihla."

Ngamanye amazwi, ukuba uyasilela ekuthathweni kwakho okucetyiswayo kokutya okuneprotheyini ephezulu, amalungu akho angaphakathi nangaphandle aya kubandezeleka.

"Udinga iprotheni ukwenza iinwele, igazi, i-enzymes, kunye nokunye okuninzi," kuchaza uBrooke Alpert, uR.D., umbhali we Ukutya emzimbeni. "Isibonelelo semihla ngemihla esicetyiswayo siyi-0.8 yeeprotheyini ngekhilogram yesisindo somzimba, ngoko ke umfazi onama-130 eepawundi uya kufuna ubuncinci iigram ezingama-48 zeprotheyini. Ekuziqhelaniseni kwam, ndifumene la manani ukuba ethobekile. yokugxila kwiigram, ndicela nje abathengi bam ukuba baqinisekise ukuba kukho iprotheyini enye kwisidlo ngasinye."

Isinqe sakho sinokubandezeleka ukuba awutyi rhoqo ukutya okuneprotein ephezulu suku ngalunye. Inzululwazi ibonisa unxibelelwano phakathi kokutya okunesondlo seeprotheyini kunye nobunzima obuphantsi, ubunzima bomzimba obuthe kratya, i-cholesterol engcono, umlinganiso ophilileyo wesinqe ukuya kwi-hip, kunye noxinzelelo lwegazi olusezantsi.

Hit your quota with this list of dietitian-approved high-protein foods that fit in any style yokutya.

Ukutya okunamafutha aphezulu

1. I-Yogurt yamaGrikhi epheleleyo

Tsiba iibhokisi "zero" kunye ne-snack kwi-yogurt eyenziwe ngobisi olupheleleyo (ngokubanzi malunga neepesenti ezi-4 zamafutha). Ukongeza kwi-fat-taming fat, nganye inikezela nge-20 gram yeprotheni. "Xa kuthelekiswa neeyogathi eziqhelekileyo, iGrisi enamafutha apheleleyo iyanelisa ngakumbi kuba iyanceda ukuzinzisa amanqanaba eswekile yegazi, utshilo u-Alpert. Namathela kwiintlobo ezinencasa ecacileyo (ungongeza ezakho izimuncumuncu zendalo ukuba zinencasa kakhulu) ukuqinisekisa ukuba iswekile eyongeziweyo ayitsibeleli kuwe.

Zama oku: Iitapile ezimnandi kunye neDive Dip

2. Amandongomane

Nokuba ukhetha i-pecans ecacileyo, ibhotolo ye-almond kwisandwich yakho yasemini, okanye i-crunch ye-cashews kumxube wakho wendlela yokwenza ekhaya, uya kufumana inani elanelisayo leprotheyini (malunga ne-5 grams nge-ounce), amafutha kunye nefayibha evela kumandongomane. Amandongomane ayinxalenye yokutya okunempilo, utshilo u-Alpert. "Banikezela ngomdibaniso wazo zontathu ii-macronutrients, eziphinda zincede ukulinganisa iswekile yegazi, kwaye ziyimithombo ye-vegan yeprotein." (Nazi ezinye ukutya okuneprotheyini ephezulu yemifuno.)

Zama oku: I-Pilachio-Cril Tilapia

Iiprotheyini eziphezulu, Ukutya okuneCarb ephezulu

3. Iimbotyi

Ngombulelo kwiimbotyi, kunokwenzeka ukuba ufikelele kwisixa sakho esicetyiswayo seprotheyini yemihla ngemihla ngaphandle kwenyama. Gcina i-pantry yakho ngeembotyi ze-garbanzo, ii-ertyisi ezinamehlo amnyama, iilentile, kunye neembotyi ze-cannellini ukuze uziphose kwiisaladi, ugxobhoze kwiisuphu, kwaye udibanise kwi-hummus. (Ezi zokupheka ze-hummus ezenziwe nge-13 zimnandi kakhulu.) Ayizukufumana kuphela iigram ezili-15 zeprotheyini kwikomityi nganye, kuxhomekeke kwindidi ethile, kodwa I-folate, i-calcium, i-potassium, i-phosphorus kunye ne-zinc, "utshilo u-Olson. Kwaye akukho mfuneko yokoyika inani le-carb, yongeza iAlpert. "Uninzi lweecarbohydrate zihambelana nobalo oluphezulu lwefayibha, ngenxa yoko zisempilweni kwaye zinokukhetha kwiprotein engenanyama."

Zama oku: Iprotein ephezulu yeVegan yeSouthwestern Salad

4. IPastile yeelensi

Ukuzalisa ukutya kwakho ngokutya okuneproteni ephezulu akuthethi ukuba isitya sepasta asikho mda. I-ounce e-2 esebenza nge-noodle esekwe kwi-pulse (ii-pulses zenziwe ngee-ertyisi, iilentile, iimbotyi kunye nee-chickpeas) inikezela nge-2.5: 1 ratio ye-carbs ukuya kwi-protein (35 grams kunye ne-14 gram ngokwahlukeneyo), kunye nefayibha engaphezulu komgubo wayo -umzala osekelwe. "Ukusetyenziswa kwemithombo eyahlukeneyo yeeprotheyini imini yonke kukuvumela ukuba uhlangane neemfuno zakho zeeprotein ngelixa ubetha amanqatha akho, iikhabhohayidrethi kunye neemfuno zeevithamini," utshilo u-Olson.

Zama oku: I-Bolognese Green Chile I-Chorizo ​​I-Pasta Sauce Ngaphezulu kweRigatoni (usebenzisa i-lentil rigatoni)

Iiprotheyini eziPhezulu, Ukutya okuneeCarb ezisezantsi

5. Amaqanda

Fumana ukuqhekeka ngolu kupheka okukhawulezayo, okuguquguqukayo okumangalisayo, ukukhetha imifuno. Iqanda elinye libonelela ngeegram ezi-6 zeprotheyini nangaphantsi kwe-1 gram yee-carbs, kwaye hayi, akufuneki uthabathe ngaphezulu kweemiligram ezili-190 zecholesterol: Olunye uphononongo Ijenali yezoNyango yaseBritane ayifumananga ikhonkco phakathi kokusetyenziswa kweqanda kunye nesifo senhliziyo esinxulumene ne-cholesterol okanye ingozi ye-stroke. Uhlobo lokwenza ukuba ufune isidlo sakusasa ngesidlo sangokuhlwa, akunjalo? (Ubisi lukwangumthombo olungileyo weprotheyini enobisi olungenamafutha olunikezela nge-8.4 grams yeglasi ye-ounce eyi-8.)

Zama oku: Isidlo sakusasa iPizza Quiche

6. Isalmon ebanjwe endle

Ngelixa naziphi na iiprotein zezilwanyana ziphantsi ngokwendalo kwii-carbs kwaye zineeprotheyini eziphezulu, bobabini uAlpert no-Olson bayayithanda isalmon yasendle kwizibalo zayo ezomeleleyo ze-omega-3. "Dibanisa ukutya kwakho kunye neeprotheyini ezibhityileyo kunye nokhetho oluphezulu kumafutha, njengentlanzi, ukugubungela iimfuno zakho zesondlo kwi-micronutrients eyimfuneko njengentsimbi, iivithamini B kunye ne-zinc," utshilo u-Olson. Ifillet enye ye-3-ounce yongeza i-17 yeeprotheyini kwiRx yakho yemihla ngemihla. (BTW, nanku umahluko phakathi kwe-salmon ekhuliswe efama kunye ne-salmon yasendle.) Kukho ezinye iinketho zokutya zaselwandle ezinikezela ngokubalwa kweeprotheyini eziphezulu kwi-4-ounce ekhonzayo: i-rainbow trout (27.5g), ityhuna yebluefin (34g), kunye netyhuna enkonkxiweyo (26g).

Zama oku: I-Miso-Lime Salmon kunye noCouscous, Broccoli, kunye nePeppers

Iprotheyini ephezulu, ukutya okunamafutha aphantsi

7. Amabele eenkukhu

Inkukhu eyosiweyo kukuya kumakhi womzimba ngesizathu: I-3.5-ounce enye enikezela ngesifuba senkukhu engenasikhumba, inamafutha angaphantsi kwe-4 yeoyile ngelixa inika i-31 yeeprotheyini ezingama-31. Namathela ekongeni, erojini, okanye ekubhakeni kunokuba uqhotse ipani okanye uqhotse ngokunzulu ukuba ujonge ukutyiwa kwamafutha. Olunye ukhetho lwenyama oluphezulu lweprotheyini lusikiwe i-deli turkey breast (i-6g ye-1 ounce) kunye nenyama yenkomo ye-sirloin ebhityileyo (i-34g ye-4-ounce yokukhonza).

Zama oku: IiSandwitshi zeNkukhu ezivulekileyo zeBruschetta

8. Iquinoa

Iquinoa yinto ethandwayo kuluhlu lokutya okuneproteni ephezulu ngenxa yokuba ayinayo i-gluten-free, imifuno, kunye namafutha asezantsi, utshilo u-Alpert. Iinkozo zamandulo zinika iigrama eziyi-8 zeprotheyini kwikomityi nganye ephekiweyo, isenza ukuba isitya esisecaleni sibaluleke kakhulu kuso nasiphi na isidlo. Ukuba ukhangele ezinye izityalo ezisekwe kwizityalo, ukutya okuneprotein ephezulu kuthathela ibhotolo yamandongomane (8g yeepuni ezimbini), edamame (11g ye-1/2 indebe), kunye ne-tofu eqinileyo (20g ye-1/2 indebe).

Zama oku: Isaladi yeVegan Rainbow Quinoa

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