Iiproteni zomlingo ezintlanu kwimpilo yakho

Iiproteni zomlingo ezintlanu kwimpilo yakho

1- Pistachio

I-pistachios, i-nut elula, ngumthombo omkhulu weprotheyini, equlethe i-6g nge-30g yokukhonza, kwaye inikezela zonke i-90 ezibalulekileyo ze-amino acids. Kwakhona, malunga ne-6% yamafutha kwi-pistachios ayinayo i-unsaturated, kwaye iqulethe i-fiber ngaphezu kwe-broccoli. Ikwangumthombo olungileyo wevithamin BXNUMX, iphosphorous, ithiamine kunye nobhedu, kunye nezithinteli mzimba.

2- Amaqanda

Amaqanda aqukethe iprotheni, i-choline, i-iodine kunye ne-vitamin D. Iqanda elinye elikhulu liqukethe i-6 grams yeprotheni. Kodwa amaqanda anezinto ezininzi kwaye anokongezwa kwiiresiphi ezimnandi ezifana nesipinatshi kunye nee-ertyisi okanye isipinatshi kunye ne-mushroom casserole. Amaqanda aneprotheyini ekumgangatho ophezulu nazo zonke ii-amino acids ezibalulekileyo. Phantse isiqingatha seprotein yeqanda sifumaneka kumthubi.

3- Iilentile

Iilentile zingumdumba onamandla okunesondlo xa kufikwa kwizibonelelo zempilo, njengoko zizityebi kwizondlo ezibalulekileyo, ezifana nefiber, protein, folic acid, potassium kunye nentsimbi. Isiqingatha sekomityi yeelentile iqulethe i-9 grams yeprotheni. Iilentile kunye nezinye izityalo eziziidumba zenza ezona zincedisi kwisidlo sakusasa, njengoko kunye zibonelela ngeprofayile epheleleyo yeeamino acids ezibalulekileyo. Ngenxa yokuxinana kwazo okuphezulu kwezondlo, ezinye iimbotyi zineenzuzo ezifanayo kwiilentile ezinje ngee-ertyisi kunye neembotyi ezimnyama.

4- Inkukhu

Zombini inyama yenkukhu emnyama nemhlophe iqulethe i-vitamin B12 kunye ne-choline, edibeneyo inokukhuthaza ukuphuhliswa kwengqondo, incede inkqubo ye-nervous isebenze ngokufanelekileyo kwaye incedise ukusebenza kwengqondo kubantu abadala. I-90g nganye yokuphakwa iqulethe i-26g yeprotheyini.

5- yoghurt yamaGrike

Iyogathi yamaGrike inokuqulatha ixabiso elinomtsalane leprotheyini xa kuthelekiswa nezinye iintlobo zeyogathi. Ngokutsho kweSebe lezoLimo lase-US, isitya esincinci se-yogurt ye-Greek, esilinganisa malunga ne-200 grams, siqulethe i-20 grams yeprotheni kunye nazo zonke ezisithoba ezibalulekileyo ze-amino acids.