Marudzi mashanu emichero anonzi ane mapuroteni akawanda

Marudzi mashanu emichero anonzi ane mapuroteni akawanda

Puroteni inobatanidzwa nekukura kwenyama uye kugadzirisa, uye inobatanidzwawo mukudzivirira, mhasuru uye ropa kuvhara mabasa, uye kana munhu ari kutarisa kuderedza uremu, chirongwa chekudya cheprotein chakakwirira chinogona kubatsira kuzadzisa chinangwa.

Zvinoenderana neEating Well, sarudzo dzakachena-mapuroteni dzinosanganisira mapuroteni emhuka akadai senyama tsvuku, huku, uye hove, asi kune zvimwe zvekudya zvezvirimwa, semimwe michero, ine mazinga akakodzera eprotein pamwe nenhamba yakawanda yezvimwe zvinovaka muviri zvakadai. se fiber, antioxidants, uye zvinovaka muviri.

Kudya michero yakawanda kunogona kubatsira kuderedza njodzi yako yezvirwere zvakawanda, uku uchipawo mabhenefiti ekudzora uremu uye kukurudzira kuchembera kune hutano.

Kunyange zvazvo isina chikamu chikuru cheprotein kana ichienzaniswa nehuku nedzimwe mhuka, maererano nenyanzvi yezvokudya Nicole Rodriguez, kusanganisira iyo mukushandiswa kwezuva nezuva, kunyanya mhando dzine chikamu chepamusoro, inobatsira.

Heano mhando dzemichero ine yakakwira protein yemukati:

1. Guava

Kapu yegwavha ine magiramu 4.2 eprotein, pamwe chete nemagiramu mapfumbamwe efiber, kana chikamu chimwe muzvitatu chezvinodiwa zuva nezuva.

2. Bhachi

Jackfruit, inozivikanwawo se jackfruit kana jackfruit, muchero wekupisa kubva kuAsia, Africa, uye mamwe matunhu eSouth America Mbeu nenyama inodyiwa mune dzimwe tsika nemhando dzakasiyana zvikurusa muUnited States.

Kuwedzera kune 2.6 magiramu emapuroteni pa2-kapu inoshumira, jackfruit inewo XNUMX magiramu efiber uye yakanaka sosi ye potassium.

3. Raspberry

Mijiri inonaka yekuwedzera kune yakakwira-fiber kudya, asi mablackberries kunyanya ane mapuroteni akawanda kupfuura mamwe maberries. Kuenzanisa, kapu yeblueberries ine inenge 1 gramu yeprotein, nepo kapu yeblackberries inenge yakapetwa kaviri iyo yakawanda. Kunyange zvazvo michero yose ichipa phytonutrients yavo pachavo nekuda kwemavara ane mavara munyama yavo, mablackberries ane anthocyanins, iyo inogona kubatsira kudzivirira mwoyo neuropi.

4. Avocado

Hafu yekotapeya ine 1.5 magiramu eprotein. Zviri mukati memichero yeavocado zvinosanganisirawo fiber pa5 gramu pahafu yemuchero, kuwedzera kumafuta ane hutano.

5. Damba

Hafu yekapu yembeu yemapomegranate inopa anenge 1.5 magiramu emapuroteni. Mbeu dzepomegranate dzinopawo 3.5 magiramu efiber, uye dzakapfuma mune antioxidants inonzi anthocyanins.

Pisces inoda horoscope yegore ra2024