Owona mthombo uphambili weProteni

Umxholo

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Inkukhu, intlanzi, kunye nenyama yenkomo idla ngokuba yimithombo yokuya kwiprotheni, kwaye nokuba ungeze i-tofu kumxube, izinto zinokudinwa. Kodwa ngoku kukho enye inketho: Ngokophando lwakutsha nje, i-yolweed-yep, isushi yakho esongelayo-inika idosi elungileyo yokwakha izihlunu.

Ngelixa inani leprotheyini lihluka phakathi kweentlobo zezityalo zaselwandle, ukusuka kwi-2 ukuya kwi-9 grams ngekomityi nganye. Kwaye ngaphandle kokuba neprotheyini eninzi, ukhula lwaselwandle lukwanazo neeminerali, iivithamini, kunye nezinto ezifana nehomoni ezilungele umzimba. Ngapha koko, i-dulse eyahlukeneyo ineepeptides ze-renin-inhibitory ezifanayo nezo zifunyenwe kwi-ACE inhibitors, iklasi yamayeza anceda ukukhulula imithambo yegazi esetyenziselwa ukunyanga uxinzelelo lwegazi, imigraines, kunye nezinye iimeko, utshilo uMary Hartley, RD, ingcali yesondlo yeDietsInReview.com.

Ucebisa ukuba kutyiwe ukhula lwaselwandle kwiisaladi, isuphu, okanye kwi-stir-fries.

"Ukuchithwa kwamanzi emzimbeni kufana ne-jerky engadliwa ngokucacileyo okanye idibene kwiitya. I-Nori, esetyenziselwa i-sushi wrappers, i-roweed yolwandle, kunye ne-kelp granules zihlala zithengiswa njengendawo ephezulu yetyuwa," utsho. "Mhlawumbi sidla i-seaweed rhoqo njengezithako zokutya i-carrageenan kunye ne-agar yongezwa kwi-ayisikrimu, ibhiya, isonka kunye nokunye ukutya okuninzi."

Nangona kunjalo, lumkiswa ukuba kuthatha isaladi ye-seaweed ukukhuphisana nenyama. Umzekelo, kuya kufuneka utye ama-21 ama-nori sheet ukuze ufumane iprotheyini efumaneka kwisifuba senkukhu esine-3-ounce, kunye nesibonelelo esinconywayo seDietary protein ngu-0.8 gram ngekhilogram yesisindo somzimba. Nangona kunjalo, iprotein inokuba negalelo elikhuselekileyo kwiipesenti ezili-10 ukuya kwezingama-35 zeekhalori zakho zizonke, utshilo uHartley.

1. Iilentile: 1 ikomityi ephekiweyo = 18 grams

2. Amandongomane: I-1/2 yekomityi ekhuselweyo = 19 iigrem

3. Imbewu yethanga: 1/2 ikomityi ekhutshiweyo = 17 grams

4. Iquinoa: 1/2 indebe engaphekwanga = 14 grams

5. I-yogurt yesiGrike: ii-ounces ezi-6 = 18 grams

Uza kuzibandakanya njani ezi zidlo zineprotein ephezulu kwisidlo sakho? Kwaye ngubani okulungeleyo ukuphuma aye eSushi?

UJennipher Walters yi-CEO kunye nomseki-mbumbulu wewebhusayithi ephilayo eseFitBottomedGirls.com nakwiFitBottomedMamas.com. Umqeqeshi wobuqu oqinisekisiweyo, indlela yokuphila kunye nomqeqeshi wolawulo lobunzima kunye nomqeqeshi wokuzilolonga weqela, ukwaphethe i-MA kubuntatheli bezempilo kwaye uhlala ebhala malunga nazo zonke izinto zempilo kunye nokuba sempilweni kupapasho olwahlukeneyo lwe-intanethi.

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