Mapuroteni mashanu emashiripiti ehutano hwako

Mapuroteni mashanu emashiripiti ehutano hwako

1- Pistachio

Pistachios, nzungu dzakareruka, ine mapuroteni makuru, ane 6g pa30g inoshumira, uye inopa ese 90 akakosha amino acids. Uyezve, inenge 6% yemafuta ari mupistachios haana unsaturated, uye ane fiber yakawanda kupfuura broccoli. Iyo zvakare yakanaka sosi yevhitamini BXNUMX, phosphorous, thiamine uye mhangura, pamwe nema antioxidants.

2- mazai

Mazai ane mapuroteni, choline, iodine uye vhitamini D. Zai rimwe guru rine magiramu matanhatu emapuroteni. Asi mazai anosiyana-siyana uye anogona kuwedzerwa kune zvinonaka zvekubika sepinashi nepizi kana sipinachi nehowa casserole. Mazai ane mapuroteni emhando yepamusoro ane ese akakosha amino acids. Inenge hafu yeprotein yezai inowanikwa muyolk.

3- Nyere

Lentils igwenzi rine simba rekudya kana zvasvika kune hutano hwavo, sezvo vakapfuma mune zvakakosha zvinovaka muviri, senge fiber, protein, folic acid, potasium uye iron. Imwe hafu yekapu yelentil ine 9 magiramu emapuroteni. Lentils uye mamwe maruva anoita mukwanisi wakakodzera kuzviyo zvemangwanani, sezvo pamwe chete vachipa chimiro chakazara cheakakosha amino acids. Nekuda kwekuwanda kwadzo kwekudya kunovaka muviri, mamwe maruva ane mabhenefiti akafanana nerenzi senge pizi nebhinzi nhema.

4- Huku

Huku yenyama yakasviba nechena ine vhitamini B12 uye choline, iyo pamwe chete inogona kusimudzira kukura kwehuropi, kubatsira hurongwa hwetsinga hushande nemazvo uye kubatsira kugona kwekuziva kune vakwegura. Imwe neimwe 90g inoshumira ine 26g yemapuroteni.

5- Greek yogati

Yogurt yechiGiriki inogona kuva nehuwandu hunoshamisa hweprotein kana ichienzaniswa nemamwe marudzi eyoghurt. Sekureva kweDhipatimendi rekurima reUS, chigaba chidiki cheyogati yeGreek, inorema magiramu mazana maviri, ine magiramu makumi maviri eprotein uye ese mapfumbamwe akakosha amino acid.