A High-Protein Kudya kwemangwanani Ndicho Chakanyanya Kudya Kwekuseni kwekurema Kurasikirwa

Zvemukati

• Ongororo ye

Kurega kudya kwekutanga kwezuva ndiko kudya kukuru kwete-kwete. Kudya kudya kwemangwanani kwakaringana kwakaratidzirwa kunatsiridza simba uye kusimbisa, kickstart yako metabolism, uye chaizvo kukubatsira iwe kudya zvishoma pamusoro pezuva rezuva. Asi kungotora granola bar nekomichi yekofi pahofisi hazvingacheke.

Chidzidzo chitsva chakaitwa paUniversity yeMissouri Chikoro cheMishonga chakawana kuti kurodha ndiro yako nemapuroteni kwakakosha pakukohwa uremu nekupa simba mabhenefiti emangwanani akanaka. Vatsvakurudzi vakaona kuti apo vanhu vakadya kudya kwemangwanani kunosanganisira 35 magiramu emapuroteni, vainzwa nzara shoma uye vaidya zvishoma mukati mezuva uye vakawana mafuta mashoma emuviri pamavhiki e12 kana vachienzaniswa neavo vakatakura magiramu 13 chete. (Nezve maitiro aunofanira kuparadzira mapuroteni ako kunwa mukati mezuva rese, tsvaga Iyo Yakanakisa Mapuroteni-Kudya Isu reKurasikirwa Kwehuremu.)

Saka nei kurongedza mupuroteni kuchikutadzisa kubva kurongedza pamapondo? “Mapuroteni ndechimwe chezvinovaka muviri zvikuru, sezvo zvinoda basa rakawedzerwa kuti muviri ugaye, uputse, uye ugadzikane,” anodaro nyanzvi yezvokudya muNew York, Lisa Moskovitz, RD. Izvo zvinotorawo nguva yakareba kugaya, saka zvinokuchengetedza iwe kuzere, kureba. "Kana ukanyanya kuguta, iwe unowedzera mukana wekuita sarudzo dzine hutano uye nehungwaru hwekudya zuva rese."

Usaodzwa mwoyo neiyo yakakura 35 gramu. Vatori vechidzidzo vese vaive vakomana vanokura avo vanoda mafuta akawanda kupfuura isu vanhu vakuru vakanyatsokura. Uyezve, iwe unogona chete kunyange kutora kana kushandisa anokwana 30 magiramu eprotein panguva imwechete, Moskovitz anotsanangura. Anokurudzira kupfura kwepedyo ne20 kusvika ku25 gramu pakudya kwemangwanani.

Egg Kukakavara(26g yeprotini)

Dzvanyai rimwe zai rose uye chena mazai maviri uye kubika. Isa pachimedu chechingwa cheEzeikel uye pamusoro ne 1 ounce light Swiss cheese uye 2 tablespoons avocado.

ChiGiriki Yogurt Parfait(26g yeprotein)

Pamusoro 1 kapu yeGreek plain yogati ine maspuni 4 emaamondi uye 1 kapu yeblueberries nyowani.

Kusvuta Salmoni Toast(25g yeprotini)

Wepamusoro maviri zvidimbu zveEzeikel chingwa nema 2 ounces efodya salmon uye 2 mwenje inopararira chizi wedges.

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