Protein ndiyo inonyanya kukosha zvinhu zvekuvaka kumuviri. Iyo macronutrient ine kugona kuvaka nekugadzirisa zvese kubva kumapfupa kusvika kumamhasuru kune ganda. Inobatsirawo kune vanoyera uremu, sezvo inopa kunzwa kwekuzara kunodzivisa kudyisa. Mapuroteni anonyanya kufarirwa kune vanodya miriwo ndeye tofu, yogati, uye bhinzi. Nhasi tinokupa 5 dzimwe nzira kune yakajairwa tofu. mbambaira nhema Mhando iyi haina kufarirwa zvakanyanya pane yegirinhi kana brown lentils. Tsvaga mhando nyowani dzema legumes ane anosvika gumi nemaviri magiramu echirimwa-based protein pakota kapu. Black lentils zvakare ine iron uye dietary fiber. Uye zvidzidzo zvinoratidza kuti kuwedzera fiber kudya kunogona kudzivirira kubva kuBP uye chirwere cheshuga. Imwe mukana: inova yakanyorova mushure memaminitsi makumi maviri mumvura inopisa. Sezvo nyemba nhema dzichibata chimiro chadzo kunyange kana dzakabikwa uye dzakanaka pakunhuhwirira, dzinowedzera zvakanakisa kumasaladhi uye muto. Kanda nyemba dzakabikwa nemiriwo yakachekwa, miriwo, uye kupfeka kweremoni. Einkorn wheat Iyo inozivikanwawo seZanduri, inoonekwa semhando yekare yegorosi. Vanhu vave vachiidya kare sainzi isati yagadzira gorosi remazuva ano. Zvinotendwa kuti zviyo zvegorosi zvekare zvinovaka muviri uye zviri nyore kugaya kupfuura gorosi rakasanganiswa. Kapu yega yega yega ine magiramu mapfumbamwe eprotein. Iinewo mavhitamini akawanda nemamineral, kusanganisira B mavhitaminzi, zinc, iron, uye magnesium. Magourmets mazhinji anoda Zanduri nekuda kwekunaka kwayo nutty. Bika gorosi iyi nenzira yaungabika mupunga, wozoishandisa mu risottos, saladi, uye kunyange burritos. Hupfu hwegorosi hunogona kuvandudza murwi wemapanike kana batch yemamuffin. Halloumi Unoda chisi steak here? Ziva halloumi. Iyi nyama, semi-hard cheese, yakagara yakagadzirwa kubva musanganiswa wemombe, mbudzi uye mukaka wemakwai, ine yakadzika, inonaka inonaka, pamwe chete nemagiramu manomwe emhando yepamusoro yeprotein pamagiramu makumi matatu echigadzirwa. Kusiyana nemamwe machizi, halloumi inogona kubikwa kana pani-yakakangwa isina kunyunguduka. Kunze, inova crispy, uye mukati - velvety. fry zvimedu zvakakora zve halloumi mune ane mafuta skillet kwemaminitsi maviri padivi uye shandisa chimichurri muto. Wedzera zvimedu zvakabikwa kumasaladhi uye tacos, kana kuti uzvishumire pabhanhi nehanyanisi ye caramelized nemishonga. fried chickpeas Paunenge uchida zvakawanda zvekudya, asi usingachadi machipisi, edza chickpeas dzakakangwa. Chikafu ichi chinopa anenge 6 magiramu ezvirimwa-based protein, fiber, uye crunchy kubata. Iwe unogona kuzvibika iwe pachako kana kutenga purogiramu kuti udzoke zvakare muchoto. Inogona kugadzirwa zvose zvine munyu uye zvinotapira. Kunze kwekuve chikafu chikuru chega, chickpeas dzakakangwa dzinogadzira chikafu chikuru chesobho kana chinongedzo mune yako yaunofarira snack mix. sunflower paste Iyi yakapfava mhodzi yesunflower inopa magiramu manomwe eprotein pamaspuni maviri echigadzirwa. Imwe bhonasi yehutano ndeye magnesium, chicherwa chinobatsira icho vatsvakurudzi veHarvard vanoti chinogona kubatsira kurwisa chirwere chemoyo. Shandisa nenzira imwechete yaungaite peanut butter. Paridza zvimedu zveapuro neiyi paste. Iwe unogona kumira ipapo kana kuvarova ne blender kusvikira wawana puree. Wedzera kune kuzunungusa, smoothies, maprotein bars kana saladhi kupfeka.
2022-11-11