Mapuroteni emuriwo ndiwo chikafu chakakosha muRamadan

Mapuroteni emuriwo ndiwo chikafu chakakosha muRamadan

Muviri unoda kupihwa kwakasimba kweprotein kuita mabasa akadai sekuvaka tsandanyama uye kugadzira mahormone uye neurotransmitters. Sarudzo yakakura yemapuroteni emhuka nezvirimwa inoita kuti kusangana nemapuroteni ezuva nezuva mumamiriro ekudya kune hutano kuve nyore.

Sezvakataurwa nebepanhau reMind Your Body Green, kune zvekudya zvezvirimwa zvakawanda zvinosanganisira mimwe miriwo, ine mapuroteni akawanda zvinoshamisa, semuenzaniso, mimwe miriwo yakaita sebhinzi, nyemba, nepeas - pamwe chete inozivikanwa sema legumes. Izere neprotein Iine miriwo yeprotein, inopa mamwe mabhenefiti akadai sefayibha nepotassium

1. Nyemba

Pane chikonzero nei lentils ichidiwa pakati pevanovaka muviri sezvo izere nezvirimwa-based protein uye yakapfuma muvhitamini nemamineral akadai folic acid, iron, magnesium uye potassium. Imwe kapu yemapuroteni inopa 17.9 magiramu eprotein, iyo inenge 30% kupfuura puroteni inowanikwa mumazai makuru maviri.

2. Bhinzi

Bhinzi inzvimbo yakanaka kwazvo yeprotein pamwe nefolic acid, vhitamini yakakosha panguva yekuzvitakura sezvo ine basa rakakosha mukukura kwe "fetus". Kapu imwe neimwe yakabikwa yebhinzi ine magiramu 15.3 eprotein, kunze kwekukosha kwemaamino acids.

3. Green peas

Green peas inokodzera imwe nzvimbo mukudya, sezvo yakapfuma muprotein uye 20 kapu inovhara zvinopfuura XNUMX% zvemazuva ese zvinodiwa zvevhitamini A, C uye K, pamwe neB vhitamini folic acid uye thiamine.

4. Sipinachi

Sipinachi haina mapuroteni akawanda, asi ine huwandu hunokatyamadza kana ichienzaniswa nemimwe miriwo isina sitachi. Semuenzaniso, imwe kapu yepinashi ine 260% yakawanda mapuroteni pane imwe kapu yezucchini yakabikwa. Iwowo manyuko akanaka kwazvo echiverengero chakati chamavhitamini nemamineral, akadai sevhitamini A, C, uye K, calcium, iron, uye magnesium. Imwe neimwe kapu yakabikwa yepinashi ine 5.35 magiramu emapuroteni.

5. Medame Dzakashata

Fava bhinzi dzine kuravira kwebhota uye kunyorova, mukuwedzera pakupfuma muzvicherwa gumi neshanu, kusanganisira magnesium, mhangura, potassium uye zinc. Imwe neimwe kapu yakabikwa yefava bhinzi ine 15 magiramu emapuroteni, pamwe chete neakakosha amino acids leucine, lysine, phenylalanine uye valine.

6. Artichoke

Artichokes inozivikanwa nokuda kwehuwandu hwefiber. Imwe kapu yeartichoke moyo inopa 9.69 magiramu efiber, iyo inovhara 34% yezuva nezuva kukosha kunodiwa nemuviri. Artichokes ine 4.9 magiramu emapuroteni emiriwo pamukombe wakabikwa, pamwe nevhitamini C uye K, folic acid, uye zvicherwa zvakaita se magnesium ne potassium.

Maguy Farah's horoscope kufanotaura kwegore ra2023