La nutrición Zvakakosha zvikuru, chikafu mafuta anodiwa nemuviri wedu kuitira kuti ave nesimba uye nokudaro agadzirise mashandiro edu.
Kune zvekudya zvakawanda uye nguva zhinji hatizive kuti ndezvipi zvakatinakira. Ipapo, Isu tinokuudza kuti ndezvipi zvekudya zvine hupuroteni uye yakaderera mumafuta, yakakwana kutibatsira kutapudza huremu uye kuwedzera mhasuru.
Kudya kwakaringana ndiyo kiyi yekuchengetedza hutano hwakanaka, usashandise chero boka rekudya, zvisinei, panguva ino tinoda kukuudza kuti ndezvipi chikafu chakapfuma kwazvo muprotein uye panguva imwechete yakaderera mumafuta.
Mapuroteni ndiwo macronutrient akakosha uye tinofanirwa kuzviwana kubva kune chikafu chakanakisa. Ivo vanowanikwa muhuwandu hwakawanda hwechikafu chinowanikwa kune vese, zvisinei, hazvisi zvese zvekudya zvakapfuma mumapuroteni zvine hutano.
High-protein, yakaderera-mafuta chikafu
Tinofanira kutsvaga izvo chikafu chine mapuroteni uye mashoma mumafuta kuchengetedza muviri wedu, nekudaro isu tinokwanisa kuchengetedza yakanaka isina kusimba mhasuru uye ivo vanotozokubatsira iwe kuti uwedzere zvakanyanya.
Zvikafu zvine mapuroteni zviri kuzadza, tibatsirei kurasikirwa nehuremu uye zvakafanira kuvaka mhasuru. Iyo yakawandisa mapuroteni yaunodya iwe unozobatsira kuchengetedza mhasuru dzako, iyo caloric yekushandisa uye chiitiko chemetabolism yako chichawedzera.
Muriwo
Zvikafu zvidiki izvi zvine mapuroteni mazhinji mukuwedzera kune makabhohaidhiretsi. Ivo vanopa yakakura huwandu hwesimba.
- Soy ndiyo ine protein yakawanda. Kwemagiramu zana iwe unobatsira mumuviri 37 gramu epuroteni, yakapetwa kaviri kudarika mapuroteni atinowana munyama.
- Nyemba vanopa 23 gramu pa100 gramu.
- Chickpeas uye bhinzi kutenderedzae 19 magiramu.
Aya mapuroteni ndeemhando yemichero saka ndiyo nzira yakanaka kune vezvinomera kuti vawedzere yavo protein protein. Kunze kwemapuroteni kana makabhohaidhiretsi, iwo zvakare anobatsira kuwedzera mavitamini uye zvicherwa kumuviri.
Nuts
Isu tinoziva kuti nzungu hadzifanirwe kushungurudzwa, dzine huwandu hwakawanda hwemafuta acids ayo anogona kutiita mafuta, nyanzvi dzezvehutano dzinokurudzira huwandu hwemagiramu makumi matatu pazuva.
Ivo mhando ine hutano hwakanyanya hwechikafu chemuviri, mafuta arinayo akakosha kwazvo pahupenyu, omega 3 acids iyo inotibatsira kudzora uye kudzora mwero wecholesterol muropa uchiita kuti system yedu ishande nemazvo.
- Nzungu dzine magiramu makumi maviri nemana emapuroteni pa24 gramu Kunyangwe vazhinji vachiziva kuti nzungu dziri mukati memhuri yetsanga.
- Pistachos inowana 19 gramu epuroteni pa100 gramu. Iwo anofanirwa kudyiwa zvine mwero kuti arege kuwana huremu.
Isu tinofanirwa kusarudza nzungu dzakakangwa, tsvaga akasiyana masikirwo sezvo nzungu dzakakangwa uye dzakarungwa hadzina kubatsira zvakadaro.
Seitan
Unogona kunge wakanzwa nezvake seitan, kana kuti wakambozviona musupamaketi. Iyo inogara iine hukama nechikafu chakagadzirirwa avo vanhu vanosarudza kuchengetedza chikafu chevheji kana vegan, zvisinei, iri sarudzo yakanaka kwazvo kana tichida kuwedzera mapuroteni kudya nenzira yakapfava uye yakasikwa.
El Seitan inowanikwa kubva pagorosi, ipuroteni yegorosi, iyo gluten irimo yakakwira panguva imwe chete neprotein. Inozivikanwa seye nyama yemuriwo, nekuti zvakare chikafu chinoshanduka-shanduka chinogona kushandurwa nyore nyore kuita nyama, nyama yakakangwa kana mabhora enyama.
Seitan inopa mapuroteni emhando yepamusoro Sezvo inowanikwa mupuroteni yegorosi, iri sarudzo yakanaka nekuti chikafu ichi hachina mafuta. Iine mikana mikuru uye haifanire kufuratirwa kana kudyiwa kwenyama kwadzikira chose.
Zai jena
Zai rinodyiwa pasi rese uye chikamu chemuchena chakakosha kuwedzera mapuroteni nenzira yechisikigo, yakachengeteka uye inoshanda mumuviri wedu. Zai rega rega rinopa magiramu matanhatu epuroteni mune chena chikamu uye haina chero mafuta nekuti akaiswa mukati meiyo yolk.
Izvo zvakakosha zvezai ndezvekuti isu tinogona kupatsanura zvikamu zvaro kuti tidye zvatinoda panguva iyoyo.
Hove uye chikafu chegungwa
Tinogona zvakare kuwana chikafu chakapfuma mumapuroteni uye mashoma mumafuta mukati meboka rehove, mune ino kesi, isu tinofanirwa kutarisa pane cod uye tuna sezvo vachipa 21 gramus yega yega zana yechigadzirwa.
Kune rimwe divi, kana iwe uchida zvegungwa, usarega kudya kamba, vane hutano uye hwakazara nemapuroteni, sezvo magiramu zana achipa 23 gramu epuroteni. Dzinogona kudyiwa munzira dzakawanda, kunyangwe dzakanakisa uye dzakataridzwa dzakapiswa kuti dzichengetedze hutano hwadzo.
Jelly
La gelatine Iyo ine mashandisiro mazhinji mukicheni, kunyangwe isu tichigonawo kuidya sedessert. Pakadaro, isu tinofanirwa tsvaga shuga isina uye mune yakasarudzika mamiriroIsu tinofanirwa kutarisa kunyorwa uye nemidziyo yayo.
Gelatin ine 84 gramu epuroteni pa100 gramu yechigadzirwa. Jellies akagadzirwa nehove Ndivo vane mapuroteni akawanda uye ndeechisikigo mavambo. Makemikari gelatini anewo mapuroteni asi muhuwandu hushoma.
Mapuroteni anozununguka
Pamwe imwe yenzira dzinokurumidza dzekuwedzera muyero weprotein mukudya kwedu nekuti iko kusungirirwa kwakanyanya. Mapuroteni-akapfuma anodedera haafanire kushungurudzwa nekuti inogona kukonzera kukuvara, chero kuwedzeredza hakuna zvakunobatsira.
Vagadziri vemuviri kana vatambi vanoda mapuroteni mazhinji kuti vagadzire, kuwedzera uye kuchengetedza mhasuru. Unogona kutsvaga zvigadzirwa zvakapfuma mumapuroteni muzvitoro zvine hunyanzvi, kunyange hazvo chakanakira kuvawana kubva kuzvikafu zvakasikwa uye zvakachengeteka.
Chiropa
Muchiitiko ichi, chiropa, kunyange hachina kudyiwa senyama Iyo inotipa isu 20,5 gramu yega yega 100 gramu yechiropa yatinoshandisa. Zvinonakidza kuzviisa mukudya kwedu kana izvo zvatinoda kuwedzera mapuroteni, kunyange zvichidikanwa kutariswa kuti chiropa chinewo chikamu chemafuta. Uye zvakare, zvakanaka kuti uwedzere muyero wedare mumuviri wedu.
Yakaporeswa chizi
Mune ino kesi, zvakare yakaporeswa chizi inogona kuve imwe yezvakanakisa chikafu kuwedzera mapuroteni, kunyangwe isu takagara tichingozvibatanidza nehuwandu hwayo hwecalcium.
Tarisa chezi dzakarapwa, dzine mvura shoma uye zvinovaka muviri zvese zvakanyanyisa, enzanisa magiramu eprotein mumazita, sarudza chizi senzira yekutanga Parmesan uyezve chizi manchegos
Mune ino zvinyorwa iwe unowana chikafu chine mapuroteni uye mashoma mumafuta, Hatina kutaura nezve nyama yemhuka, isu taida kupa imwe seti yesarudzo izvo zvingangotarisirwa kana isu tichida kuwedzera iro boka rezvikafu.