Zvirongwa zvepurotini-yakawanda zvinokubatsira kuti uremerwe uremu

Iwe zvichida watoziva kuti kushandiswa kwemapuroteni ndicho chinhu chinokosha chekunzwa wakakwana uye kubudirira kuora kurasikirwa. Purotini inokubatsira iwe kuunganidza musimba, asi kwete wese munhu anoziva kubva kune zvigadzirwa zvaunogona kuwana chinhu chinokosha. Kuti urege kudya boring mapuroteni ndiro kubva mazai uye mazai, unofanira kuzviziva nemhando iyi, ine zvakanakisisa zvekunakidza kwose.

Sipinachi

Icho chinhu chakanakisisa chekuti haisi chete mapuroteni, asiwo mavitamini, antioxidants uye anogamuchirwa nemwoyo folic acid. Mune chikamu chechigadzirwa ichi, anenge mapuroteni akawanda seaya akaoma-akabikwa, asi makoriro hafu hafu. Kune avo vanoda kushaya uremu, izvi zvinokosha zvikuru.

Zuva rakaomeswa tomate

Mune tomato, pane zvakawanda zve antioxidant lycopene, izvo zvinoderedza mikana yekuve nekenza yemudumbu, chiropafadzo, prostate, ganda. Kana iwe uchidya tomata yakaoma-zuva, unowana puroteni yakakwana, fibiti uye potasium, izvo zvinodiwa kuti utano hwemwoyo hugadziriswe.

Guava

Ichi chibereko chine mapuroteni mazhinji uye kwete akawanda emakori. Chikamu chinokwana mazana matanhatu kubva muzana yezvokudya zvezuva nezuva zvevhitamini C. Iva nechokwadi chokuti utenge michero iyi inotyisa kana iwe uine mukana.

Artichokes

Ghrelin ihomoni inokonzera kunzwa kunzwa nzara. Apo dumbu racho rakazara, kubudiswa kwehomoni kunodzingwa. Kana iwe uchidya zvokudya zvakapfuma mu fiber uye mapuroteni, chironda chakazara kwenguva refu. Artichokes mupfungwa iyi inonyanya kukosha - iyo ine zvakawanda zve fiber uye yakakura mapuroteni.

Peas

Kushanda kwemashizha emavara ane mairi masere mapuroteni kupfuura sipinashi. Mukuwedzera, inenge zana muzana yezvokudya zvezuva nezuva zvevhitamini C. Wedzera peas to salads kana omelettes.

Nzombe

Edza kusarudza mhando yemombe, sezvo ine mazana emakori uye mafuta. Mune rimwe steak rine kwete mapuroteni chete, asiwo akawanda omega-3 fatty acids, izvo zvinoderedza mukana wekuvandudza chirwere chemwoyo.

Bison Nyama

Iyi inyama isingawaniki iyo inobatsira zvakakwana - ine mazana emakirori uye mafuta kupfuura nyoka. Uyezve, ine mavitamini B _{12 akawanda} , ayo anoita kuti simba remaji riwedzere uye rinodzora majini anokonzerwa nekuumbwa kwemafuta masero.

Nzizi nyama

Iyi nyama isina kugadzikana iri kuwana mukurumbira. Rimwe kushanda rine anenge makumi matatu magiramu eprotheni uye chete magiramu matanhatu emafuta. Mukuwedzera, pane zvakawanda zvevhitamini B ₁₂ uye choline, chinhu chinodiwa kuti uwedzere kurasikirwa.

Nguruve

Kana ukasarudza hutete hwegorosi, inobatsira chaizvo - kune zvakawanda zveproteine uye choline. Zvidzidzo zvenguva pfupi zvakaratidza kuti vanhu vane uremu huzhinji vanoshandisa maronda, kurasikirwa nemutoro zvakanaka, pasina kurasikirwa nemasisita mashoma.

Halibut

Iwe zvichida watoziva kuti hove yakafuma muprotheni. Inonyanya kushanda ichava halibut. Icho chimwe chezvokudya zvinovaka muviri uye yechipiri chete kune mbatata yakabikwa. Zvidzidzo zveAustralia zvakaratidza kuti hove tsvuku inogutsa nyama yakanaka kana nyama.

Sarimoni

Hongu, salmon yakakwirira mumakoriri uye mafuta, asi hove dzine mafuta inobatsira kukurasikirwa nekurema. Maererano nekutsvakurudza, avo vanodya hove vanoratidzwa nehuwandu hwakanyanya hwe insulin. Mukuwedzera, havakwanisi kuva nekenza mutsara.

Canned tuna

Tuna ndeimwe yezvinhu zvakanakisisa zvigadzirwa, kunyanya kurasikirwa nemafuta kubva mudumbu. Omega-3 fatty acids inogona kuderedza kuunganidza mafuta pachiuno. Vatsvakurudzi vanoti izvi zvinobudirira zvikuru. Mukuwedzera, kune zvishoma zvicherwa muTan, saka unogona kudya pasina kutya.

Atlantic cod

Hove nemapatata hazvizokubatsiri kutapudza uremu kana uchidya zvakadzika-zvakabikwa. Kunyange zvakadaro, cod inogona kuva chibereko chekudya. Iyo inovimbisa kusagadzikana uye inobatsira kuderedza uremu, ine ine zvakawanda zveproteine uye amino acids inodzora metabolism.

Turkey

Low-fat and protein-rich turkey - iyi ndiyo nzira yakanakisisa yekuita zvishoma. Iyo ine mafuta akawanda ane Omega-3. Iyo turkey inobatsira uropi basa, inovandudza manzwiro uye inodzikisa kukura kwamafuta masero.

Chicken nyama

Muchifu chekuku ine mafuta mashoma uye yakawanda yemapuroteni. Zvisinei, kutora kwekuku kunogona kunge kwakachena chaizvo. Shandisa pfungwa yekuita kuti zvive zvakasiyana uye zvinonakidza.

Mazai

Mazai - ichi ndicho chinhu chakareruka, chinowanikwa uye chinonyanya kushandiswa. Makumi makumi masere nemashanu makori anokwana magiramu manomwe emapuroteni. Mazai anonyatsosimbisa hutano, nokuti ane akawanda amino acid, antioxidants uye iron. Usadya mapuroteni chete - mazhenje ane choline, iyo inobatsira kuderedza uremu.

Nyemba

Nhairi dzinodiwa kuitira kuti mwoyo wako uve noutano hwakanaka. Iine zvakawanda zveproteine, antioxidants, mavitamini nemaminerari ayo anobatsira muuropi nemasumbu. Unogona kutenga zvokudya zvakagadzirwa zvakagadzirwa nemakwenzi. Nhairi dzakanaka pakuwedzera kuma saladhi kana kuisa pfuti yakabva pairi.

Lentils

Chikamu cherentiki chine mapuroteni akawanda sekune mazai matatu, uye pane zvishoma pane gramu yemafuta. Mune lentils, kunewo zvakawanda zve fiber, kuitira kuti zvikwanise zvakanaka. Zvidzidzo zvakaratidza kuti vanhu vanogara vachidya nyemba vanoderedza ure nekukurumidza uye vari nani muzinga rekutsvaira.

Peanut Butter

Ichi chigadzirwa chinokurumidza kudimbura. Zvakawanda zvepenet butter zvinoparadza zvakanyanya waistline, kunyange zvakadaro chikamu chiduku chichabatsira. Kushandiswa kwemakungu kunodzivirira kukura kwezvirwere zvepfungwa. Sarudza mafuta pasina shuga yakawedzerwa, idya nehura yechingwa yakazara kana kuwedzera ku oatmeal.

Yese gorosi chingwa

Hasi zvisikwa zvose zvechingwa zvakakwirira-makoriri mabhomba. Nutritive kukosha kwezvokudya zvose zvezviyo zvinofananidzwa ne lentil. Iwe unogona kuwana mishonga yakawanda yakaisvonaka - idya chingwa ne hummus, avocado, bell pepper nemimwe miriwo.

Tef

Izvi zvinoshamisa zvekudya zvizere nemakemikari uye fiber, pamwe nema amino acids, calcium uye vitamini C. Ita iyi peji panzvimbo yeoatmeal, kuwedzera pamwe nemaapuro, sinamoni uye peanut butter.

Triticale

Zvichida iwe hauna kumbozvinzwa pamusoro peizvi, asi iwe unogona kuzvifarira. Iyi yakasanganiswa yegorosi uye rye ine gumi nemaviri girasi eprotini perhafu servings! Mukuwedzera, kune zvakawanda zve potassium, magnesium uye fiber, inobatsira moyo. Idya triticale panzvimbo yemupunga, kusanganiswa ne soy muto, mushwa kana edamame.

Gruyère cheese

Iyi Swiss cheese ine makumi matatu ezana mapuroteni kupfuura egg. Mukuwedzera, gruyere inowedzera muvhitamini A. Iva nechokwadi chokuti zvikamu zviduku, saka chigadzirwa chakadaro chichaita kuti chilesterol iite zvakanaka.

Greek yoghurt

Yogurt chinhu chakanakisisa chekuderedza uremu. Zvidzidzo zvakaratidza kuti maitiro anonzi probiotics anobatsira kurasikirwa nemutoro. Vanhu vanodya yogurt vanorema kuwedzera zvakanyanya.

Milk

Misi ine Omega-3 fatty acids, iyo inobatsira kusimbisa utano, kukurudzira maitiro ezvirwere zvezvirwere uye kumira kupisa.

Chia Mbeu

Mbeu dzeChia dzinowedzera Omega-3 acids, saka uzviwedzere kune smoothies, saladi, majeke, mascake uye mabikira.

Mbeu yepumpkin

Chikamu chembeu yepukemu ine mapuroteni akawanda, mafuta ane utano, fiber, magnesium, manganese, phosphorus uye zinc. Vachiwedzera kune saladi, kumurizi, idya zvakadaro.

Amamondi

MaAmondi anowanzobatsira kuburitsa uremu. Nguva dzose kushandiswa kwemarumondi kuchabatsira kukanda uremu nekuvandudza hutano.

Cashew

Cashew inonyanya kukosha kweprotheni, phosphorus, magnesium, calcium uye mhangura. Nguva dzose uwedzere ivo kune kudya.