Ungawatholaphi amaprotheni wemifino nemifino?

Amaprotheni aqinisekisa ukusebenza okugcwele kwazo zonke izinhlelo zomzimba. Ngenyama nemikhiqizo yobisi, umuntu uthola isethi yama-amino acid abalulekile ekwakheni amangqamuzana omzimba wakhe. Kwabadla inyama, ukuntuleka kwamaprotheni kuba yinkinga ephuthumayo, ngoba ukudla kwawo ngokudla kwezilwane kunqunyelwe noma akukho ngokuphelele.

Ngaphezu kwalokho, kunama-amino acid amaningi abalulekile. Umzimba awazi ukuthi ungazihlanganisa kanjani wedwa, njengawo wonke amanye ama-amino acid, futhi uwuthola ngokudla kuphela. Lezi zinto zitholakala ngendlela etholakala kakhulu ekudleni kwezilwane.

Ukushintsha amaprotheni abalulekile, imifino ifaka phakathi ubisi oluningi lwamaprotheni nokudla kwezitshalo ekudleni kwabo.

Amaphrotheni Angakanani Enza Isidingo Semifino Nemifino

Umuntu omdala udinga u-0.8 g wamaprotheni nge-1 kg yesisindo somzimba ngosuku. Kukhona ifomula ongabala ngayo imfuneko yakho yamaprotheni.

Isisindo sihlukaniswe ngu-2.2, isibalo esivelayo isisindo sensalela ngaphandle ketshezi. Umphumela uphindwe ngo-0.8. Inombolo evelayo ikhombisa inani lamaprotheni adingekayo ngosuku.

Uhlu Lokudla Kwamaprotheni Lulungele Abantu Abadla Imifino Yodwa

I-Vegetarianism isho ukususa ngokuphelele inyama ekudleni. Kepha empilweni ejwayelekile, ukuphuza amaprotheni kuyadingeka. Amaprotheni ezilwane angatholakala emikhiqizweni yobisi.

Kukhona ukudla okuningana okubhekwa ngephutha njengabantu abadla imifino kuphela futhi kwethulwe etafuleni.

I-yogurt (isiGrikhi, ayinamafutha)

Kukhona ama-10 g wamaprotheni nge-100 g ngayinye. I-yogurt yamaGrikhi isiza ukushisa amanoni futhi inyuse izinga lokukhula kwemisipha. Umkhiqizo uqukethe nama-probiotic - amabhaktheriya ahlanganisa amathumbu futhi abambe iqhaza ekugayweni kokudla nokwakhiwa kokuzivikela komzimba.

I-Cottage shizi

I-100 g iqukethe i-14-16 g yamaprotheni. Uma ulandela ukudla kwamaprotheni, kufanele unikeze okuthandayo kushizi onamafutha amancane.

Ubisi (omile / obusikiwe)

I-100 g yobisi oluyimpuphu iqukethe i-26 g yamaprotheni. Isetshenziselwa ukunciphisa umzimba nokuzuza kwemisipha. Ubisi oluyimpuphu yi-80% ye-casein, ngakho-ke isetshenziswa ngabasubathi njengeprotheyini ehamba kancane. Futhi, umkhiqizo usetshenziselwa ukunciphisa umzimba.

Ushizi (Parmesan)

IParmesan ingumthombo ophelele wamaprotheni wabantu abadla inyama. I-100 g yomkhiqizo iqukethe ama-38 g wamaprotheni.

Ushizi wezimbuzi

Umkhiqizo uqukethe ama-22 g wamaprotheni nge-100 g ngayinye. Ushizi uqukethe nokuxakaniseka kwamavithamini nama-microelements, kukhuthaza ukukhula kwemisipha okunamandla ngenxa yokwakheka kwawo okunothe amaprotheni.

Ushizi Feta

I-100 g yoshizi iqukethe i-14 g yamaprotheni. Umkhiqizo wobisi uvame ukusetshenziswa njengesithako kumasaladi.

Iqanda

Amaqanda enkukhu angumthombo wamaprotheni aphelele, amafutha kanye nama-carbohydrate. Kuqukethe amagremu ayi-13 wamaprotheni ngamagremu ayi-100. Ngaphezu kwalokho, banokuqukethwe okuphezulu kwamavithamini B. Indlela yokupheka ewusizo kakhulu ukupheka.

Akunconywa ukuphuza amaqanda ngoba kunengozi yokuthola i-salmonellosis.

Uhlu lokudla okuqukethe amaprotheni yemifino

Ama-vegans ahambisana ngokuqinile nokudla okususelwa ezitshalweni, okusho ukwenqatshwa kwenyama hhayi nje kuphela, kodwa nemikhiqizo etholakala ezilwaneni, ngakho-ke ukudla kwabo akubuyiseli ngokwanele ukushoda kwamaprotheni.

Kodwa-ke, ngokwakhiwa okulungile kwemenyu kusuka kuhlu lwezithako ezivunyelwe, ukuvela kwemiphumela emibi ngenxa yokushoda kwamaprotheni ezilwane kungavinjelwa.

Imbewu yeChia (iSage yaseSpain)

Imbewu ye-Chia iqukethe i-16.5 g yamaprotheni nge-100 g yomkhiqizo ngamunye. I-sage yaseSpain ingumthombo wama-amino acid ayisishiyagalolunye abalulekile. Ngaphezu kwalokho, imbewu iqukethe amafutha, ama-carbohydrate, i-fiber. Lokhu kuqanjwa kuthuthukisa ukuhamba kwamathumbu futhi kusheshise izinqubo ze-metabolic.

Ubhontshisi weSoybe nemikhiqizo yesoya

I-Soy iyisikhundla esihle senyama njengoba iqukethe amaprotheni angama-50%. Ikhuthaza ukugcwaliswa kwamaphutha e-amino acid. Ubhontshisi busetshenziswa njengokudla.

Ukusetshenziswa ngokweqile kwesitshalo ngamadoda kungalimaza umzimba, ngoba i-soy iqukethe ama-phytoestrogens - amakhemikhali afanayo ngesakhiwo kuma-hormone abesilisa besifazane.

Ubhontshisi usetshenziselwa ukulungisa umkhiqizo ovutshiwe obizwa nge-tempeh, odume kakhulu ekudleni kwabantu abadla imifino kuphela.

Imbewu ye-hemp

I-100 g iqukethe u-20.1 g wamaprotheni. Imbewu ye-hemp ayinabo ubuthi. Zengezwa kumasaladi noma kwizithasiselo zemidlalo.

Umkhiqizo uqukethe nesibalo esikhulu samafutha e-polyunsaturated avimbela ukuthuthukiswa kwezifo zenhliziyo nemithambo yegazi.

I-Quinoa

Lesi sitshalo singesokusanhlamvu. I-100 g yomkhiqizo iqukethe i-14.2 g yamaprotheni. Izinhlamvu zifakwa kumasaladi, izitsha eziseceleni neziphuzo. Lesi sitshalo siwumthombo ophelele we-fiber, ama-fatty acids angenashukela ne-arginine.

Isinkwa sikaHezekeli (amakhekhe afakwe imvubelo)

Isinkwa senziwa ngokusanhlamvu okuningana:

• amabele;
• udali;
• ubhontshisi;
• ibhali;
• kupelwe ukolweni.

Iseva eyodwa (34 g) iqukethe i-4 g yamaprotheni, kanti umkhiqizo ungumthombo wama-amino acid ayi-18, ayi-9 awo angenakubuyiselwa endaweni yawo.

I-Vegan flatbread isetshenziselwa ukwenza ukudla okulula. Abasubathi badla umkhiqizo njengesidlo noma babambele ukudla okukodwa.

I-Amaranth (ingwane)

U-100 g wesikwashi uqukethe u-15 g wamaprotheni. Lesi sitshalo sinxephezela ukuntuleka kwamaprotheni, siqukethe i-magnesium, i-calcium ne-fiber. Kunezindlela zokupheka eziningana zokulungiselela isitshalo. Ngokuvamile, i-amaranth yengezwa ku-oatmeal, amasaladi nezinye izitsha.

Hummus

Amachickpeas atholakala ku-tahini - sesame paste. Kukhona ama-8 g wamaprotheni nge-100 g yomkhiqizo ngamunye. Isitsha esinjalo asikwazi ukubuyisela ngokuphelele ukudla kwenyama, kepha sine-amino acid ebalulekile.

Izinhlamvu zebuckwheat

I-100 g yephalishi iqukethe i-13 g yamaprotheni. Umkhiqizo ungowama-carbohydrate ahamba kancane futhi ukhuthaza ukwehla kwesisindo. Ukupheka iphalishi, thatha 1 / 2-1 ingilazi yezinhlamvu bese ubilise imizuzu engu-5-7 emanzini abilayo.

I-Buckwheat iqukethe inani elikhulu le-fiber, elenza ngcono inqubo yokugaya.

Isipinashi

Kukhona ama-2.9 g wamaprotheni nge-100 g yesitshalo. Isipinashi siyashiswa noma sengezwe kusaladi esisha.

Utamatisi omisiwe

I-100 g yomkhiqizo iqukethe ama-5 g wamaprotheni. Ziyaziwa phakathi kwabadla imifino njengoba ziqukethe inani elikhulu lama-antioxidants. Lezi zinhlanganisela zivimbela ukuguga ngaphambi kwesikhathi kwesikhumba, futhi zinciphise nengozi yokuba nomdlavuza nezifo zenhliziyo.

Guava

I-Guava isithelo esinothe ngo-vitamin C, amaprotheni nezinye izakhamzimba. Kukhona ama-2.6 g wamaprotheni nge-100 g ngayinye.

I-artichoke

I-100 g yesitshalo iqukethe i-3.3 g yamaprotheni. Ukulungisa i-artichoke, udinga ukuthatha ingqikithi bese uyicubungula phambili. Amaqabunga ngokuvamile awasetshenziswa njengoba enambitha okumunyu.

Uphizi

Kukhona ama-5 g wamaprotheni nge-100 g yophizi. Lesi sitshalo sisetshenziswa njengephalishi noma njengesithako kwezinye izitsha.

Ubhontshisi

Ubhontshisi unamaprotheni amaningi - kukhona 21 g wamaprotheni nge-100 g. Izinhlamvu ziwumthombo wamavithamini B, anomphumela omuhle ekusebenzeni kwesistimu yezinzwa.

Ama-lentile

I-100 g yezinhlamvu iqukethe i-9 g yamaprotheni (abilisiwe). Ngaphezu kwalokho, amalenti aqukethe ifayibha eningi. Ukusetshenziswa njalo komkhiqizo kusiza ukushisa amanoni.

Ibhitela lamantongomane

Ithisipuni elilodwa liqukethe u-3.5 g wamaprotheni (25 g nge-100 g yomkhiqizo ngamunye). Amantongomane asetshenziswa njenge-dessert.

I-Teff

Okusanhlamvu, u-100 g okuqukethe u-3.9 g wamaprotheni (owenziwe ngomumo). Lesi sitshalo silungiswa njengendishi eseceleni, engezwe ezitsheni.

I-Triticale

Lesi sitshalo siyinhlanganisela ye-rye nokolweni. I-100 g yomkhiqizo iqukethe i-12.8 g yamaprotheni. Izinhlamvu nazo zine-magnesium, i-potassium, i-calcium ne-iron.

Imbewu yethanga ehlutshiwe

Imbewu yamathanga nge-100 g ngayinye iqukethe i-19 g yamaprotheni. Ukusetshenziswa komkhiqizo kufanele kukhawulelwe lapho ulahlekelwa isisindo ngenxa yokuqukethwe kwawo okuphezulu kwekhalori (556 kcal nge-100 g).

Um-alimondi

Ama-alimondi aqukethe inani elanele lamaprotheni - kukhona ama-30.24 g wamaprotheni nge-100 g ngayinye.

Amantongomane e-cashew

Amantongomane acebile ngamaprotheni - kukhona ama-18 g wamaprotheni nge-100 g ngayinye. Noma kunjalo, umkhiqizo unokuqukethwe okuphezulu kwekhalori, ngakho-ke kufanele ulahlwe ngesikhathi sokudla (600 kcal nge-100 g).

I-Banza Pasta

I-100 g ye-chickpea unama-14 g wamaprotheni. Iqukethe nefayibha eningi ne-ayoni, okudingeka kakhulu kuma-vegans ngenxa yokushoda kwenyama ekudleni.

Izithasiselo Zezemidlalo

Ekwakheni umzimba, kunezithako ezikhethekile ezenzelwe imifino kanye nemifino. Kubandakanya ukuxakaniseka kwamaprotheni ezitshalo.

Phakathi kwezithako zokudla ezithandwa kakhulu yiCyberMass Vegan Protein.

Futhi, abagijimi basebenzisa ama-gainers, angafaki amaprotheni kuphela, kepha nama-carbohydrate namafutha, ahlawulela ukuswela kokudla uma kwenzeka ukungondleki.

Ukuze uthole ama-amino acid abalulekile, kunconywa ukuthi ufake i-BCAA ekudleni.

Bukela ividiyo: Gods army-Singamthola phi (Novemba 2024).