Yakaonda mapuroteni chikafu

Zvemukati

• Chii chekudya muakaonda protein protein
• Chii chisingafanirwe kudya mune yakaonda protein protein
• Lean protein protein menyu
• Zvinobatsira zvinongedzo:

Iyo isina kuonda protein protein inoenderana nekudyiwa kwezvikafu zvakapfuma muprotein, asi izvo zvine mashoma macalorie senge huku, hove, miriwo uye nyemba, semuenzaniso uye, mushure memavhiki maviri, michero.

Mune chikafu ichi, zvekudya zvine makabhohaidhiretsi senge mupunga, pasita kana mbatatisi zvinosarudzika kubva mukudya kwemasvondo maviri, izvo zvinogona kuzodyiwa zvekare, asi zvine mwero kuchengetedza huremu. Mariri, unogona kudya chikafu chakawanda sezvaunoda, pasina chinorambidzwa pamari yacho.

Chii chekudya muakaonda protein protein

Izvo zvinogona kudyiwa mune yakaonda protein protein ndeye

• Chikafu chakapfuma mumapuroteni akaonda muhuwandu hwaunoda - mienzaniso: huku yehuku, hove, mazai uye chizi dzakareruka
• Muriwo nemiriwo, huwandu hukuru hwemhando nhatu pazuva - mienzaniso: kabichi, lettuce, madomasi, kolifulawa, broccoli, hanyanisi, magaka, zucchini, okra, turnip, radish, chard, jiro, parsley, chicory, endive, moyo wemuchindwe, eggplant, mhiripiri, sipinashi, kare, watercress uye arugula.
• Kudya gelatin, kana imwe chero bedzi isina shuga, dhizeti inogona kudyiwa pamadiro.
• Mushure memasvondo maviri ekutanga kudya unogona kudya michero, senge: vise, visi, avocado, mango, papaya nemonimu.

Zvinwiwa zvinogona kunge zviri mvura, tii kana kofi, isina shuga kana nechinotapira chisina-fructose, senge Stévia, semuenzaniso.

Chii chisingafanirwe kudya mune yakaonda protein protein

Izvo iwe zvausingakwanise kudya pane yakaonda mapuroteni chikafu chikafu chakazara mu makabhohaidhiretsi akadai se:

• Mupunga, gorosi kana chibage;
• Bhinzi, nyemba, nyemba kana pizi;
• Banana, mazambiringa, maonde (akaoma), plum, persimmon, chestnut, coconut (pulp), jackfruit (mbeu), quince, loquat, zuva, almond kana tamarind;
• Chero mhando yetapiri;
• Mashuga ayo ndeaya: sucrose (nzimbe kana beet shuga), glucose (mazambiringa shuga), lactose (mukaka shuga), maltose (malt shuga), fructose kana levulose (muchero shuga);
• Mukaka, wafer, bhisikiti, furawa nezvinobva kwazviri, huchi, mamora, doro, nzungu, ham, karoti, beet, chibage, pasita, yogati, pudding, zvese zvine shuga nesokoreti.

Mushure memaawa makumi mana nemasere pasina kudya chikafu chehydrohydrate, muviri unotanga maitiro ekutsvaga mafuta akachengetwa kuti abudise simba.

Lean protein protein menyu

Muenzaniso weakaonda mapuroteni menyu menyu ndeiyi:

• Kudya kwemangwanani uye zvekudya zvekudya - isina kuiswa gelatin nekofi isina shuga kana mazai akakwenenzverwa ane ham yechiedza.
• Kwekudya kwemasikati uye kwemanheru - yakakangwa turkey steak ne lettuce uye tomato saradhi kana hake yakabikwa ne broccoli. Muriwo unogona kurungwa nemafuta uye vhiniga.

Kudya kwemaprotein kwakakora kunogona kukonzera zviratidzo zvakaita sekurwadziwa nemusoro, kufema kwakaipa, kurwadziwa kwemhasuru uye kuzvimbirwa mumazuva ekutanga, asi zvishoma nezvishoma munhu anojairira uye zviratidzo izvi zvinonyangarika.

Zvinobatsira zvinongedzo:

• Zvikafu zvine mapuroteni
• Zvikafu zvine makabhohydrate