Iintlobo ezintlanu zeziqhamo zithathwa njengephezulu kwiprotheyini

Iintlobo ezintlanu zeziqhamo zithathwa njengephezulu kwiprotheyini

Iprotheyini ibalulekile ekukhuleni kwezicubu kunye nokulungiswa, kwaye ikwabandakanyeka kwimisebenzi yokuzivikela, imisipha kunye negazi, kwaye ukuba umntu ujonge ukunciphisa umzimba, isicwangciso sokutya esineprotheyini ephezulu sinokunceda ukufezekisa injongo.

Ngokuka-Eating Well, ukhetho olucacileyo lweprotheyini ephezulu lubandakanya iiprotheyini zezilwanyana ezinje ngenyama ebomvu, inkukhu, kunye nentlanzi, kodwa kukho okunye ukutya kwezityalo, okunje ngeziqhamo, eziqulathe amanqanaba afanelekileyo eprotheyini kunye nenani elikhulu lezinye izondlo ezinje. njengefayibha, i-antioxidants, kunye nezondlo Isityalo sinokumelana nezifo, okwenza kube yongezwa kakhulu kwisondlo semihla ngemihla.

Ukusebenzisa iziqhamo ezininzi kunokunceda ukunciphisa umngcipheko wezifo ezininzi, ngelixa unikezela ngeenzuzo zokulawula ubunzima kunye nokukhuthaza ukuguga okunempilo.

Nangona ingenayo ipesenti enkulu kakhulu yeprotheyini xa kuthelekiswa nenkukhu kunye neminye imithombo yezilwanyana, ngokutsho kwengcali yezondlo uNicole Rodriguez, kubandakanywa nayo ekusetyenzisweni kwansuku zonke, ngokukodwa iintlobo eziqulethe ipesenti ephezulu, ziluncedo.

Nazi iintlobo zeziqhamo ezinomxholo ophezulu weprotheyini:

1. Igwava

Ikomityi ye-guava iqulethe i-4.2 grams yeprotheni, kunye ne-9 grams yefiber, okanye malunga nesithathu semfuno yemihla ngemihla.

2. Ibhatyi

IJackfruit, eyaziwa ngokuba yijackfruit okanye ijackfruit, sisiqhamo esisuka e-Asiya, eAfrika, nakwimimandla ethile yaseMazantsi eMelika ixhaphake kakhulu eUnited States.

Ukongeza kwi-2.6 grams yeprotheyini kwi-2-cup ekhonzayo, i-jackfruit iqulethe i-XNUMX grams yefiber kwaye ingumthombo olungileyo we-potassium.

3. Raspberry

Amaqunube amnandi kakhulu kwisidlo esinefayibha ephezulu, kodwa amaqunube amnyama aqulathe iprotheyini eninzi kunamanye amaqunube. Ukuthelekisa, ikomityi ye-blueberries iqulethe malunga ne-1 gram yeprotheni, ngelixa indebe ye-blackberries iqulethe phantse kabini loo mali. Nangona onke amajikijolo abonelela nge-phytonutrients ngenxa yemibala enemibala enyameni yabo, ama-blackberries ane-anthocyanins, enokunceda ukukhusela intliziyo kunye nengqondo.

4. Ivokhado

Isiqingatha se-avocado sine-1.5 grams yeprotheni. Iziqulatho zeziqhamo ze-avocado ziquka i-fiber kwi-5 grams ngesiqingatha sesiqhamo, ngaphezu kwamafutha anempilo.

5. Irharnati

Isiqingatha sendebe yembewu yerharnati inika malunga ne-1.5 grams yeprotheni. Imbewu yerharnati ikwabonelela nge-3.5 grams yefiber, kwaye ikwatyebile kwii-antioxidants ezibizwa ngokuba zii-anthocyanins.

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