Tofu Soy chunks yakafanana ne canvas isina chinhu, kukoka kune hunyanzvi hwekugadzira: ivo vanonyorovesa kuravira kwechero zvinonhuwira zvaunowedzera. Mhando dzakapfava dze tofu dzakanakira kugadzira smoothies uye puddings. Zvakaoma zvakabikwa zvakanaka kana zvakakangwa muhoki, uye zvobva zvawedzerwa musaladhi, kana kubikwa nazvo musangweji kana kuti chikafu chikuru chezvinomera, kusanganisira spaghetti-based. Pamusoro peprotein, tofu yakagadzirwa necalcium sulfate yakapfuma mumapfupa-ane hutano calcium (verenga pasuru ruzivo). Council: Hapana nguva yakakwana yekubika? Tenga yakagadzirira-yakagadzirwa tofu. Mapuroteni ari mukati: Inenge 10g pachiyero chekushandira (100g) yakasimba tofu.
nyemba Chero dhishi rinowedzera kugutsa kana ukawedzera bhinzi kwairi, nekuti. ine mapuroteni akawanda uye fiber. “Bhinzi yakapfuma mumhando dzose mbiri—inonyungudika nemvura uye isinganyunguriki—inobatsira kuderedza cholesterol uye kubatsira kugaya,” anodaro Warren. Anokurudzira kudya bhinzi dzakasiyana-siyana, kusanganisira chickpeas (Cicer arietinum), bhinzi nhema, nedzimwe bhinzi dzine mavara. Iwe unogona kubika hari huru yebhinzi - kamwechete kwevhiki, kuitira kuti usapedza nguva yekubika (yebhinzi - kazhinji yakawanda). Kana kutenga bhinzi yemumagaba yakachengetwa - chirongo chete chinofanira kunge chisina kuyera, uye chigadzirwa pachacho - pasina kuwedzera munyu (zvakare, verenga ruzivo rwuri pasuru). Council: paunenge uchibika, wedzera zvishoma zvegungwa kune bhinzi - ipapo bhinzi dzichava nani. Mapuroteni ari mukati: 7 g pahafu yekapu yebhinzi dema yakabikwa.
Greek yogurt Zvakakodzera kutsiva yogurt yenguva dzose nemhando iyi yakanyanyisa uye yakawanda - iyo, pamusoro peiyo, ine mapuroteni akapetwa kaviri. Warren anofuratira zvachose yakaderera-calori yogati, uye inokurudzira giriki yogati ine 2% mafuta kana kunyange akawanda mafuta - nekuti. ndicho chigadzirwa ichi chinopa kunzwa kwekuguta uye kugutsikana nekudya kwenguva yakareba. Tenga organic-labeled yoghurt pese pazvinogoneka: Zvidzidzo zvesainzi zvichangobva kuitika zvakaratidza kuti mukaka weorganic une moyo une hutano omega-3 fatty acids kupfuura mukaka wenguva dzose. Zvakanakisa kutenga yoga yoga yogati - isina zvinotapira uye isina zvinowedzerwa - wobva wawedzera zvinonhuwirira zvinotapira kwazviri iwe pachako, zvakaita seuchi. Council: Haufariri kwete zvinotapira, asi zvinovava? Wedzera akati wandei maspuni eGreek yogurt kune sopu ine krimu kana magidhi. Mapuroteni ari mukati: inenge 15 g pa 100 g ye2% yeGreek yogurt.
Mazai * Tanga mangwanani nezai rimwe (uye worega masikati). Usangokanda kunze yolk! "Ndiyo sosi yakanaka kwazvo yecholine inobatsira, iyo yakakosha pakushanda zvakanaka kwemasero emuviri," anodaro Warren. Zai yolk inewo lutein uye antioxidants iyo yakanaka kune hutano hwemaziso. Cherechedza: USDA inokurudzira kusadarika 300 mg yecholesterol pazuva, uye rimwe zai guru rinotova ne186 mg. Council: zviri nani kutenga zvigadzirwa kubva kumapurazi, uye zviri nani zvakasimbiswa se "organic", nekuti. mazai akadaro ane hutano, uye mamiriro ekuchengeta huku anowanzova ehutsika (kune kunyange isina kurongeka muU.SA). Protein content: 6 g pazai guru.
Nyemba Idzi tsanga diki dzine fiber inopedza nzara yakawanda sebhinzi. Musiyano ndewekuti lentiro haigone kunyorova, asi inongobikwa - uye zvinotora 20-30 maminetsi chete. Zvinotonyanya kukosha ndezvokuti lenti "inobva yakanakisa folic acid, iyo yakakosha kuhurongwa hwemitsipa uye hutano hwese - kunyanya kukosha kupfuura bhinzi," Warren anosimbisa. Anokurudzira kudya nyemba dzine iron yakawanda nezvokudya zvine vhitamini C yakawanda, zvakadai sematomatisi (kana kuti maranjisi), kubatsira muviri wako kusveta iron. Tip: haufarire mbambaira dzakanyanya kuibva here? Edza mhando dzakaoma! Protein content: 9 g pahafu yekapu ye lenti yakabikwa.
Nuts uye nzungu ruomba Ingori shoma shoma yemarnuts, almonds, cashews kana nzungu zvinokupa iwe protein. Kana kuti unofarira nut butter? “Ose ari maviri anopa muviri mafuta ane monounsaturated anobatsira kuderedza cholesterol yakaipa,” Warren anoyeuka kudaro. Anopa zano pamusoro pekusarudza yakaderera-calorie nut butter, nekuti. ine mapuroteni mashoma. Iyo yakanakisa nut butter ndiyo ine zvinhu zviviri chete: nzungu uye munyu. Zvakanaka kuzora pachingwa, wobva wawedzera kune ndiro dzinopisa, woukanya mumangwanani e smoothies. Tip: Kana iwe uine allergic kune nzungu, unogona kutsiva nut butter ne sunflower seed paste. Protein content: 7 g pa 2 tablespoons ye nut butter.
Tempe Usazvidza rough, ine nutty flavour, tempeh. Kufanana netofu, inogadzirwa kubva musoya, asi pane imwe nzira: "Bhinzi inoviriswa, izvo zvinogadzira utachiona hunobatsira ura hwako," anodaro Warren. "Kuvirisa kunopwanya macarbohydrates anonetsa kugayiwa nevakawanda, zvichiita kuti chigadzirwa ichi chinyanye kunakidza kune vanhu vane matumbu asingashiviriri tofu." Kudyira kwe "vegetarian starter" - chimwe chinonaka pane nyama - cheka tempeh woigocha, wokanda mumuto wespaghetti kana taco yekuzadza, kana kuwedzera mundiro inopisa. Tip: Yakagadzirwa-yakagadzirwa kusvuta tempeh "bhekoni" inogona kurunga masagadhi nemasangweji eveggie. Izvi zvinonyanya kukosha kune avo vachangobva kuva vegetarian. Protein content: 21g pachiyero (100g) kushumira ye tempeh yakagadzirwa.
Uye zano rekupedzisira: Hazvidikanwi kusanganisa mapuroteni asina kukwana (chikafu chakadaro chega hachina ese 9 anokosha amino acids) mukudya kumwe chete: semuenzaniso, mupunga nebhinzi. Izvi zvinogona kuitwa mukati mezuva. Kana ukadya zvakasiyana-siyana zvekudya zvemuriwo mazuva ese, muviri wako unogona kunge uri muchimiro chakanaka. Kana pane kupokana kupi zvako, zembera quinoa - chimwe chezvokudya zvishoma zvezvirimwa zvine mapuroteni akakwana: 4 g yeprotein pahafu yekapu yequinoa yakabikwa.
Kwakabva -