Дело не в граммах, Или о чем надо помнить при потреблении белка
Zvinonyanya kukosha kunzwisisa kuti chiyero cheprotein mumagiramu hachisi chinhu chinonyanya kukosha pakuronga kudya. Izvo zvakanyanya kukosha kuziva kuti ndeipi muzana yehuwandu hwekoriori yemukati yechigadzirwa iprotein. Somuenzaniso, nyama yemombe neyemhuka ine macalorie akawanda uye mapuroteni akawanda, asi ane mafuta akawanda emhuka anoumba cholesterol, ayo anoumba macalorie akawanda. Zvokudya zvemiti, kune rumwe rutivi, zvine makorikori mashoma, asi akawanda emhando dzakasiyana-siyana dzeamino acids iyo muviri wedu unoshandisa kuumba mapuroteni akakwana, uye chikamu cheprotein yakakwirira kune iyo nhamba yemakori.
Kunyanya kusiyanisa kudya kwako kwemiriwo, ndiko kuwedzera kweprotein yaunoda. Onzi imwe yemombe (1 ounce = 28 gramu) ine 7g yemaprotein - iyo inokwana macalorie e75kcal - ngatienzanise izvozvo nezvinomera-based sarudzo dzinobatsira hutano hwako.
Hezvino zvikafu zvishanu zvine mapuroteni akawanda kupfuura nyama yemombe, nepo mapuroteni epamusoro pane calorie unit.
1. Spirulina
Iyi yakasiyana-siyana yeblue-green algae ine 65% mapuroteni - chiyero cherekodhi pakati pezvokudya zvose zvinozivikanwa. Ne 1 teaspoon iwe uchawana yakawanda se 4 g yemapuroteni. Spirulina inzvimbo yakanaka kwazvo yesimbi - 1 teaspoon ine 80% yezvinodiwa zvezuva nezuva. Inogona kuwedzerwa kune smoothies kune mask kunhuwa, uye sebhonasi, tora kushumira kwakanaka kwevhithamini B, mapuroteni, iron, uye mamwe maminera anokosha. Uye spirulina, kusiyana nezvigadzirwa zvemhuka, inosimudzira alkalization yemuviri uye inoderedza basa rekuzvimba maitiro.
2. Sipinachi
Sipinachi ine 51% mapuroteni (anenge magiramu mashanu pamukombe chete nemakoriyumu makumi matatu chete, sezvakaita spirulina). Iyo zvakare yakanaka sosi yesimbi, vhitamini C, uye kusiyana nespirulina, sipinashi ine inonaka isina kwayakarerekera flavour. Uyewo inodiwa nemashizha ose ane folic acid yakawanda, vitamini inokosha yevakadzi, iyo inokonzera simba, kushanda kwehuropi uye hutano hwekubereka. Nzira iri nyore yekuwana magiramu gumi eprotein inogayiwa zvakanyanya ndeyekuwedzera makapu akati wandei espinachi kusmoothie, saladhi, yekupfeka, kana muto.
3. Конопляные семечки
Hemp ndeimwe yezvakanakisa uye zviri nyore kushandisa zvigadzirwa, ine yakapfuma amino acid kuumbwa. Maspuni maviri chete embeu ane 2 g yeprotein uye yakawanda fiber - nepo mazhinji ekoriori anobva kuprotein uye omega-10 uye omega-3 polyunsaturated fatty acids, ine cholesterol-inoderedza mabasa. Kusiyana nezvigadzirwa zvemhuka, mhodzi dzehemp dzinonyorovesa muviri, dzinovandudza mafungiro uye dzinowedzera simba nekuda kwehuwandu hwe magnesium. Uye chipunu chimwe chete chembeu chinokupa 6% yesimbi inodiwa zuva nezuva. Iwe unogona zvakare kushandisa hemp protein, iyo inoshandiswa mune zvemitambo chikafu. Iyo, sembeu pachayo, inowedzerwa kune smoothies, mabikirwo ezvokudya, mangwanani oatmeal, uye kunyange yakabikwa, yakasanganiswa neupfu hwenguva dzose.
4. Broccoli
На первый взгляд, это может показаться странным, но в брокколи белка действительно больше, чем в говядине: 4,5 грамкма на 30. Брокколи также богата аминокислотами, клетчаткой, витамином В6, повышающим настроение, а еще брокколи считают лидером преди овонщем среди овонщем.
5. Almonds, almond uye mamwe nut butters
Maarumondi uye ruomba rwearumondi ane magiramu manomwe eprotein pa7 kcal (30 maspuni). Panguva imwecheteyo, nzungu dzakapfuma mumafuta ane hutano uye vitamini E, calcium uye magnesium. Uye kunyangwe ine yakakwira calorie yemukati, nut butters inotokurudzirwa neUS Dhipatimendi rekurima seyakakosha sosi yemapuroteni emiriwo.
Sanganisa zvese izvi zvikafu mune zvinonaka zvesmoothies uye saladi kune yakakwira-protein chikafu chinozadza muviri wako nezvinovaka muviri. Mukupedzisa, heino resipi yeimwe inobvira vegan protein smoothies.
Smoothie "Pure Protein"
Kushumira: 1-2
Ingredients:
1 mukombe sipinachi
4 madiki akaomeswa broccoli florets
½ kapu yakasanganiswa maberries kana blueberries nechando
1 tsp cocoa poda (zvakare, nenzira, yakanaka sosi yemapuroteni nesimbi)
2-3 maspuniki mbeu yecannabis
1 tbsp yakasvibiswa almond paste
1 kapu "isina-mukaka" mukaka semukaka wearumondi kana mvura
5 mazaya echando
Sweetener yesarudzo yako: stevia, ½ bhanana, mazuva, maonde, kana sirasi yemepu.
Wedzera zvese zvinoshandiswa kune blender, sanganisa uye unakirwe!
Ah, uye usakanganwa nezve mapuroteni masosi senge mhodzi dzenhanga, mhodzi dzechia, mhodzi dzepoppy, goji berries, oatmeal uye quinoa. Nditende, kudya kwezvirimwa zvakakwana zvakakwana uye zvinogona kukupa zvinhu zvose zvinodiwa kana kudya kwako kwemazuva ose kwakasiyana uye zvikamu zvakakwana.
Chii chaunofarira kupa mapuroteni?
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