Nzira Yekuwana Mapuroteni Akakwana Pakudya-Kunobva Kudyara

Zvemukati

• Yakawanda Sei Mapuroteni Aunoda?
• Zvitubu zveProtein-Yakavakirwa Protein
• Nyore Nyama-Kudyara Mapuroteni Swaps
• Ongororo ye

Kudya kunoenderana nemiti kunogona kukurudzira hutachiona, kuita kuti moyo wako uve noutano, uye kukubatsira kurarama kwenguva yakareba, kutsvagisa kunoratidza. Uye inogona kukupawo mapuroteni ese aunoda.

"Unongofanira kuva nehanya zvishoma mukuronga kwako," anodaro Dawn Jackson Blatner, RDN., munyori webhuku. Chikafu cheFlexitarian (Tenga Izvo, $ 17, amazon.com) uye a Chimiro Brain Trust nhengo. "Chinokosha ndechekudya zvakasiyana-siyana zvekudya kuti uwane huwandu hwakakwana hweprotein, pamwe nemavhitamini, zvicherwa, uye zvimwe zvinovaka muviri zvinodiwa nemuviri wako," anodaro.

Tevedza nhanho idzi dziri nyore kurova zvinomera zvako-zvinobva mumapuroteni, kunyangwe iwe uri kuyedza Meatless Muvhuro kana uri kuchinjira kune yakazara-pane vegan chikafu.

Yakawanda Sei Mapuroteni Aunoda?

"Vakadzi vanoshanda vanoda 0,55 kusvika ku0.91 gramu yeprotein paunzi pondo yekurema kwemuviri pazuva, sekureva kweAmerican College yeMitambo yeMishonga," anodaro Blatner. Enda kune yakakwira mari kana uri kuita kudzidziswa kwakanyanya. “Izvi zvichakubatsira kugadzirisa, kuvaka, uye kuchengetedza tsandanyama,” anodaro. Uine izvozvo mupfungwa, zvinokurudzirwa kuti mukadzi mukuru ane mapaundi zana nemakumi mashanu anodya pakati pegumi nemasere nemakumi matatu nematatu negiramu pazuva, semuenzaniso. Kana iwe ukatanga kunzwa nzara pakati pekudya kana kutsamwa, jittery, kana kutemwa nemusoro, ungangoda kuwedzera mamwe mapuroteni-akavakirwa kune rako zuva. (Verenga zvimwe pano: Chaizvoizvo Zvakawanda Sei Mapuroteni Aunoda Nezuva)

Zvitubu zveProtein-Yakavakirwa Protein

Aya mapoka makuru achave ako ekubheja akanakisa paunenge uchigadzira mapuroteni-akapfuma zvirimwa-based chikafu. .

• Beans neLegumes: A 1/2 mukombe-kushumira yebhinzi nhema yakabikwa, chickpeas, kana nyemba ine 7 kusvika ku9 magiramu emiti-based protein.
• Nuts: A 1/4 kapu-kushumira yenzungu, maarmond, cashews, kana pistachios ine 6 kusvika ku7 magiramu emiti-based protein; pecans uye walnuts vane 3 kusvika 4 magiramu, zvichiteerana.
• Mbeu: Iwe uchawana magiramu manomwe kusvika mapfumbamwe epuroteni-yakasimwa kubva ku1 / 4 mukombe manhanga kana mbeu yezuva, uye 4 kusvika ku6 magiramu kubva pamashupuni maviri eflakisi, mbeu dzechia, kana mhodzi mbeu. (Hemp moyo ichaita kuti basa riitwe futi.)
• Zviyo Zvese: A 1/2 mukombe-kushumira yeoatmeal yakabikwa kana quinoa ine magiramu mana emiti-based protein; mupunga webrown kana soba noodles ane 3. Chakamera chingwa chezviyo chakazara uye machira ane 4 kusvika ku7 gramu pakushanda.
• Soy Zvigadzirwa:Iwe unozotora zvibodzwa zvitanhatu magiramu epuroteni-yakavakirwa mapuroteni kubva kune chimwe chidimbu chefirm tofu uye kurova magiramu gumi nemanomwe kubva pa 1/2-mukombe unoshanda we tempeh. (Zvakabatana: Zvese Zvaunoda Kuziva Nezve Soy Chikafu)

Nyore Nyama-Kudyara Mapuroteni Swaps

Tsiva nyama, huku, nehove nebhinzi, nzungu, uye tsanga mundiro dzaunofarira kuwedzera mamwe mapuroteni ane chirimwa mundiro yako. Pakati pese, shandisa 1/4 mukombe bhinzi kana bhinzi kune 1 oz. yenyama, anodaro Blatner. Heano mamwe anonaka echirimwa-akavakirwa mapuroteni mazano ekuti iwe utange. (Ramba uchiverenga: High-Protein Vegan Meal Ideas)

• Lentil uye Walnut Yakachekwa Ragù: Sanganisa yakabikwa bhuruu kana girini lentiy uye toasted, yakapwanyika walnuts pamwe akachekwa madomasi, howa, gariki, hanyanisi, uye basil kugadzira muto wepaseka yako yaunofarira.
• Edamame Yakabikwa Brown Rice: Sauté shelled edamame (1/2 kapu yayo yakabikwa ine 9 gramu yemiti-based protein) ine mupunga webrown, veggies, garlic, ginger, uye kokonati aminos. Pamusoro nemafuta eSesame yakakangwa uye mhodzi dzeSesame. (Kana kuti chinjanisa kutora kwako necauliflower yakakangwa mupunga.)
• Chickpea Tacos: Bika nhokwe nechili upfu, paprika, kumini, uye oregano; wedzera karoti yakakangwa, beet, zucchini, kana fennel; uye pamusoro necilantro, tsvuku kana girini salsa, uye chidhori checashew cream. (Inoenderana: Nyowani Nzira dzeSpice Up Taco Chipiri)

Shape Magazine, Kurume 2021 nyaya

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