Ungayifumana njani iproteni eyaneleyo kwisidlo esisekwe kwizityalo

Umxholo

• Ngaba ufuna iiprotheni ezingakanani?
• Imithombo yeProteni esekwe kwizityalo
• Ukutshintshana kweProtheyini eLula kwiNyama ukuya kwiSityalo
• Uphengululo lwe

Ukutya okusekelwe kwisityalo kunokunyusa ukhuseleko lwakho, ukwenza intliziyo yakho ibe nempilo, kwaye ikuncede uphile ixesha elide, uphando lubonisa. Kwaye ikwanokunika yonke iprotein oyifunayo.

"Kufuneka ulumke ngakumbi kucwangciso lwakho," utshilo uDawn Jackson Blatner, R.D.N., umbhali wencwadi Ukutya okuFlexitarian (Thenga It, $17, amazon.com) kunye a Ubume Ilungu leBrain Trust. "Isitshixo kukutya ukutya okwahlukeneyo ukuze ufumane elona nani liphezulu leprotheyini, kunye neevithamini, iiminerali kunye nezinye izondlo ezifunwa ngumzimba wakho," utshilo.

Landela la manyathelo alula ukubetha iinjongo zakho zeprotheyini esekwe kwisityalo, nokuba uzama uMvulo ongenaMeatless okanye utshintshela kwisidlo se-vegan esigcweleyo.

Ngaba ufuna iiprotheni ezingakanani?

"Abasetyhini abasebenzayo badinga i-0.55 ukuya kwi-0.91 gram yeeprotheyini ngeponti nganye yesisindo somzimba ngosuku, ngokwe-American College of Sports Medicine," utshilo uBlatner. Yiya kwimali ephezulu ukuba wenza uqeqesho olunzulu. “Oko kuya kukunceda ulungise, wakhe, kwaye ugcine izihlunu,” utshilo. Unoko engqondweni, kuyacetyiswa ukuba umfazi omdala onama-150 eepawundi adle phakathi kwe-83 kunye ne-137 yeegram ngosuku, umzekelo. Ukuba uqala ukuziva ulambile phakathi kokutya okanye ukucaphuka, i-jittery, okanye intloko ebuhlungu, unokufuna ukongeza iprotheni esekelwe kwizityalo kusuku lwakho. (Funda ngakumbi apha: Ngokuchanekileyo Zingakanani iiProteni oziFuna ngeSuku)

Imithombo yeProteni esekwe kwizityalo

La maqela aphambili aya kuba yeyona nto ukubheja kwakho xa usenza iiprotein ezizitye ngokutya okusekwe kwizityalo. .

• Iimbotyi kunye nemidumba: I-1/2 yokuhambisa ikomityi yeembotyi ezimnyama eziphekiweyo, ii-chickpeas, okanye iilentile ine-7 ukuya kwi-9 yeeprotheyini ezisekwe kwizityalo.
• Amantongomane: I-1/4 yokuhambisa ikomityi yamandongomane, iiamangile, iicashews, okanye iipistachios iqulethe i-6 ukuya kwi-7 yeeprotheyini ezisekwe kwizityalo; i-pecans kunye ne-walnuts ine-3 ukuya kwi-4 grams, ngokulandelanayo.
• Iimbewu: Uza kufumana i-7 ukuya kwi-9 grams yeprotein esekwe kwisityalo kwi-1/4 yekomityi yethanga okanye imbewu kajongilanga, kunye ne-4 ukuya kwi-6 yeegram ukusuka kumacephe ama-2 e-flaxseeds, imbewu ye-chia, okanye imbewu ye-hemp. (Iintliziyo zeempendulo ziya kuwenza umsebenzi nazo.)
• Amazimba: I-1/2 yokuhambisa ikomityi ye-oatmeal ephekiweyo okanye i-quinoa ine-4 gram yeprotein esekwe kwizityalo; irayisi emdaka okanye i-soba noodles ine-3. Isonka sengqolowa ehlumayo kunye nesonka sine-4 ukuya kwi-7 grams ngokuphakelwa.
• Iimveliso zeSoya:Uya kufumana amanqaku aqikelelwa kwi-6 grams yeprotein esekwe kwisityalo kwisilayi esinye setofu eqinileyo kunye ne-17 yeegram ukusuka kwi-1/2-komityi ye-tempeh. (Idibeneyo: Yonke into ofuna ukuyifumana malunga nokutya kweSoy)

Ukutshintshana kweProtheyini eLula kwiNyama ukuya kwiSityalo

Faka inyama, inkukhu, kunye nentlanzi endaweni yeembotyi, amandongomane, kunye neenkozo kwizitya zakho ozithandayo ukongeza iprotein esekwe kwisityalo kwipleyiti yakho. Ngokubanzi, sebenzisa i-1/4 yeembotyi zekomityi okanye i-legumes kwi-1 oz. yenyama, utsho uBlatner. Nazi ezinye iimbono ezinencasa ezisekelwe kwisityalo esineprotheyini ukuze uqalise. (Qhubeka ufunda: Iprotheyini ephezulu yeVegan Meal Ideas)

• ILentil kunye neWalnut enqunqiweyo yeRagù: Hlanganisa iilentile eziphekiweyo ezimdaka okanye eziluhlaza kunye ne-walnuts ethosiweyo, etyumkileyo kunye neetumato ezinqunqiweyo, amakhowa, igalikhi, itswele, kunye ne-basil ukwenza isosi yepasta oyithandayo.
• I-Edamame Fried Brown Rice: I-Sauté i-edamame efihliweyo (i-1/2 indebe yayo iphekwe iqulethe i-9 gram yeprotheni esekwe kwisityalo) kunye nerayisi emdaka, iiveggies, igalikhi, ijinja, kunye neecoconut amino. Phezulu ngeoyile yesesame kunye nembewu yesesame. (Okanye utshintshe ukutya kwakho ngale cauliflower eqhotsiweyo irayisi.)
• Ichickpea Tacos: Pheka i-chickpeas kunye ne-chili powder, i-paprika, i-cumin, kunye ne-oregano; yongeza iminqathe, i-beet, i-zucchini, okanye i-fennel; nangaphezulu nge-cilantro, ebomvu okanye eluhlaza i-salsa, kunye nonodoli wekhrimu yokhrimu. (Idibeneyo: Iindlela ezintsha zokuCoca iTaco ngoLwesibini)

Shape Magazine, ngoMatshi 2021

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