Iyo Yekupedzisira Rondedzero Yeakakwira-Mapuroteni Zvikafu zvaunofanirwa Kudya Vhiki rega rega

Zvemukati

• High-Protein, High-Fat Foods
• High-Protein, High-Carb Foods
• High-Protein, Low-Carb Foods
• Yakakwira-Mapuroteni, Akaderera-Mafuta Zvikafu
• Ongororo ye

Kuverenga macronutrients-protein, mafuta, uye carbs-zvinogona kunge zvisiri zvakazara zvakanyanya izvozvi, asi vanhu vari kutanga kutarisisa zvakanyanya pazviri. Uye nepo zvimwe zvikafu zvichida kuti iwe udzikise carbs kana mafuta, inenge chirongwa chese chekudya-kubva pakudya kweketo uye kudya kweMediterranean kusvika kuWhole30 uye DASH yekudya-inopa chiedza chegirini kune yakakwira-protein chikafu. Sei?

"Amino acids, mamorekuru emakemikari anoumba mapuroteni, ndiwo mabatirwo ehupenyu," anodaro Abby Olson, R.D, muridzi weEncompass Nutrition muSt. Paul, MN. "Kusiyana nemahydrohydrate nemafuta, muviri wako hauchengete mamwe maamino acids, uye anoda kudyiwa mazuva ese."

Mune mamwe mazwi, kana iwe ukakundikana pane yako yakakurudzirwa kudya kweiyo ine-eprotein chikafu, yako yemukati neyekunze nhengo dzinotambura.

"Unoda mapuroteni ekugadzira bvudzi, ropa, maenzyme, uye nezvimwe zvakawanda," anotsanangura Brooke Alpert, R.D., munyori we Iyo Diet Detox. "Mvumo yezuva nezuva inokurudzirwa ndeye 0.8 gramu eprotein pa kilogiramu yehuremu hwemuviri, saka mukadzi ane paundi zana nemakumi matatu angangoda magiramu 48 eprotein. Mukuita kwangu, ndaona nhamba dziya dzichiderera [saka] pachinzvimbo yekutarisa magiramu, ndinongokumbira vatengi vangu kuti vaone kuti pane imwe yeprotein pakudya kwega kwega."

Chiuno chako chinokwanisawo kutambura kana ukasadya chikafu chepamusoro-cheprotein zuva rega rega. Sayenzi inoratidza kubatana pakati pehutano hwakanaka hwekudya mapuroteni uye huremu hushoma, huremu hwakawanda hwemuviri, cholesterol yakanaka, hutano chiuno-kusvika-muchiuno, uye kudzikira kweropa.

Rova kota yako nerunyorwa rwe dietitian-inogamuchirwa yakakwira-protein chikafu chinokwana mukati mechero nzira yekudya.

High-Protein, High-Fat Foods

1. Yakazara-Mafuta ChiGiriki Yogati

Svetuka mabhokisi e "zero" uye snack payoghurt yakagadzirwa nemukaka wakakwana (kazhinji inenge 4 muzana yemafuta). Pamusoro pekudya-kudzora mafuta, kushumira kwega kwega kunopa magiramu makumi maviri emapuroteni. "Kuenzaniswa neyoghurts, yakazara-mafuta Greek inzira inogutsa sezvo ichibatsira kudzikamisa mazinga ehuga," anodaro Alpert. Namatira kune akasiyana-akasarudzika mhando (iwe unogona kuwedzera ako echisikarudzi zvinotapira kana yakanyanyisa tart) kuve nechokwadi chakawedzerwa shuga hachiverere pamusoro pako.

Edza IZVI: Sweet Potato uye Chive Dip

2. Nzungu

Kunyangwe iwe unofarira mapecans akajeka, ruomba rwearumondi pasangweji yako yemasikati, kana kukoromoka kwemacashews mumusanganiswa wako wepamusha, uchawana huwandu hunogutsa hweprotein (anenge magiramu mashanu paaundi), mafuta, uye fiber kubva munzungu. "Nutsu trifecta yekudya zvine hutano," anodaro Alpert. "Vanopa musanganiswa wezvose zvitatu macronutrients, izvo zvakare zvinobatsira kuenzanisa shuga yeropa, uye ivo vari vegan sosi yeprotein." (Heano mamwe akakwira-mapuroteni ekudya kune vegans.)

Edza IZVI: Pistachio-Yakarasika Tilapia

High-Protein, High-Carb Foods

3. Bhinzi

Kutenda bhinzi, zvinokwanisika kusvika kune yako yakakurudzirwa huwandu hwezuva nezuva protein isina nyama. Takura yako pantry ine garbanzo nyemba, nhema-maziso eyizi, lentiy, uye cannellini bhinzi kukanda musaradhi, kumhanyisa mumasobho, uye kusanganisa mu hummus. (Aya gumi nemana mahummus recipes ndeanonaka chaizvo.) Kwete chete kuti unokwanisa kuwana ma gramu gumi nemashanu eprotein pamukombe, zvichienderana nemhando dzakasiyana siyana, asi "mapuroteni ane moyo unogadzirwa nemoyo [zvakare] anopa fiber, B mavitamini, iron, folate, calcium, potassium, phosphorus, uye zinc,” anodaro Olson. Uyezve, hapana chikonzero chekutya iyo carb kuverenga, inowedzera Alpert. "Mazhinji emakabhohaidhiretsi ane hukama nehupamhi hwefiber, saka ivo vachiri vane hutano uye sarudzo huru yeprotein isina nyama."

Edza IZVI: Yakakwira-Mapuroteni Vegan Maodzanyemba akadziva kumadokero Saladi

4. Lentil Pasta

Kuzadza chikafu chako nezvakakwira-mapuroteni chikafu hazvireve kuti mbiya yepasta haibvumirwe. A-2-ounce inoshumira yemapurse-based noodles (nyemba dzakaomeswa mapizi, nyemba, bhinzi, uye chickpeas) inopa inonzwisisika 2.5: 1 chiyero che carbs kune protein (35 gramu uye 14 magiramu, zvichiteerana), uyezve fiber yakawanda kupfuura hupfu hwayo -based cousin. "Kushandisa zvakasiyana-siyana zveprotein zuva rose zvinokubvumira kuti usangane neprotein yako inoda iwe uchirova mafuta ako, makhahydrates, uye vitamini zvinodiwa," anodaro Olson.

Edza IZVI: Bolognese Green Chile Chorizo ​​Pasta Muto Pamusoro peRigatoni (uchishandisa lentil rigatoni)

High-Protein, Low-Carb Foods

5. Mazai

Tsemuka neiyi yekukurumidza-yekubika, inoshamisira zvakasiyana-siyana, miriwo-inoshamwaridzika sarudzo. Zai rimwe chete rinopa magiramu matanhatu emapuroteni uye asingasviki 1 giramu yecarbs, uye kwete, haufanirwe kuvhunduka pamusoro pe190 milligrams yecholesterol: Imwe wongororo mu British Medical Journal haana kuwana hukama pakati pekushandiswa kwezai uye chirwere chemoyo chine cholesterol kana njodzi yekurohwa. Mhando yekuita kuti iwe ude kudya kwemangwanani kwemanheru, handizvo here? (Mukaka zvakare yakanaka sosi yemapuroteni ane mukaka usina mafuta uchipa 8.4 magiramu e8-ounce girazi.)

Edza IZVI: Kudya kwemangwanani Pizza Quiche

6. Salmon Yemusango-Yakabatwa

Nepo chero mapuroteni emhuka akasarudzika mumakarobhu uye ane mapuroteni mazhinji, vese Alpert naOlson vanofarira salmon yemusango kune yavo yakasimba omega-3 stats. "Sanganisa chikafu chako nemaprotein akaonda uye sarudzo dzakakwirira mumafuta, senge hove, kuvhara zvido zvako zvinovaka muviri kune micronutrients yakakosha simbi, mavitamini B, uye zinc," anodaro Olson. Imwe 3-ounce fillet inowedzera magiramu gumi nemanomwe eprotein kuRx yako yemazuva ese. (BTW, heino mutsauko pakati pesaumoni yakasimudzwa mupurazi uye yemusango.) Pane dzimwe nzira dzekudya dzemugungwa dzinopa huwandu hweprotein yakawanda ye4-ounce inoshumira: rainbow trout (27.5g), bluefin tuna (34g), uye tuna yemumagaba (26g).

Edza IZVI: Miso-Lime Salmon neCouscous, Broccoli, uye Peppers

Yakakwira-Mapuroteni, Akaderera-Mafuta Zvikafu

7. Mazamu ehuku

Huku yakagochwa ndiyo inovaka muviri nekuda kwechikonzero: Imwe 3.5-ounce inoshumira isina bhonzo, yehuku isina ganda ine isingasviki magiramu mana emafuta apo ichipa hurefu hwemagiramu 31 eprotein-ese nemakoriyumu zana nemakumi matanhatu nemashanu chete. Gara pakukora, kunokisa, kana kubheka pane pan-frying kana yakadzika-frying kana iwe uchichengeta ziso pakudya kwemafuta. Dzimwe nyama dzine mapuroteni akawanda dzakachekwa deli turkey zamu (6g ye1 ounce) uye yakaonda sirloin yemombe (34g ye4-ounce inoshumira).

Edza IZVI: Yakavhurika Yakatarisana Huku Bruschetta Sandwiches

8. Quinoa

Quinoa inozivikanwa pane iri rondedzero yezvakanyanya-mapuroteni chikafu nekuti zvakare haina gluten-isina, zvinomera, uye yakaderera mumafuta, anodaro Alpert. Tsanga dzekare dzinopa magiramu masere eprotein yekapu yega yega yakabikwa, ichiita yakanaka padivi dhishi kune chero kudya. Kana uchitsvaga zvimwe zvirimwa-based, high-protein foods funga creamy peanut butter (8g for 2 tablespoons), edamame (11g for 1/2 cup), uye firm tofu (20g for 1/2 cup).

Edza IZVI: Vegan Rainbow Quinoa Salad

Ongororo ye