Amaprotheni ezitshalo ezine ezinkulu zomzimba

Amaprotheni ezitshalo ezine ezinkulu zomzimba

1. Ama-alimondi

Ochwepheshe bathi, “Ama-alimondi angenye yezinketho ezinhle kakhulu. Ilula futhi inomsoco futhi igcwele i-fiber, amaminerali, uvithamini E ne-magnesium, kanye namaprotheni amaningi."

Ukudla ama-alimondi kungasiza ekunciphiseni ingozi yesifo senhliziyo.

Imiphumela yocwaningo, eyanyatheliswa kuyi-Journal of the American Heart Association, yaqinisekisa ukuthi ukudla ukudla okulula kwansuku zonke okuhlanganisa amagremu angu-42 ama-alimondi, okudliwayo njengengxenye yokudla okunempilo okuphelele, kunciphisa izici eziningi eziyingozi zesifo senhliziyo, kuyilapho i-30 amagremu Kungasiza ukunikeza izinzuzo ezinhle ezigulini ezinesifo sikashukela sohlobo XNUMX.

2. Ithofu

I-tofu yemifino, eyenziwe ngobisi lwesoya, iqukethe ama-phytoestrogens angasiza ekunciphiseni izici eziyingozi zesifo senhliziyo.

Futhi iqukethe i-iron, i-calcium kanye ne-12-20 amagremu amaprotheni ngamagremu angu-100.

3. Imbewu ye-Chia

Imbewu ye-Chia iqukethe ama-antioxidants, amaminerali, i-fiber, amaprotheni nama-omega-3 fatty acids.

Ukuwadla kungathuthukisa impilo yenhliziyo, kusekele amandla amathambo futhi kuthuthukise ukulawula ushukela egazini.

4. I-quinoa

I-Quinoa ingumthombo omuhle wezakhi eziningi ezibalulekile, okuhlanganisa i-folic acid, i-magnesium, i-zinc nensimbi.

Futhi zicebile ku-fiber, amaprotheni, kanye nezakhamzimba ezidlala indima ebalulekile ekuzizweni ugcwele.

Ukwengeza i-quinoa ekudleni nakho kusiza ekukhuthazeni ukugcinwa kwesisindo somzimba, impilo evamile, nokuvikelwa ezifweni ezithile.
Isimo esihle kakhulu samakhalori.

Ukukhetha okungcono kakhulu

Ochwepheshe bayeluleka ukubeka inketho ye-alimondi phezulu ohlwini ngoba ifinyelela ibhalansi nokulinganisela phakathi kwezinzuzo zezempilo kanye nenani lama-kilojoule ngokuzizwa igcwele iqiniso lokuthi iqukethe amazinga amaprotheni amahle, angatholakali "kwezinye". ongakhetha kukho okufana nodali, igranola, ushizi, uphizi, ibhotela lamantongomane nenyama.” Inyama yenkomo enamafutha neshuna ekheniwe.

Ochwepheshe baphinde baqaphele ikakhulukazi ukuthi kufanele ucabangele inani lamakholori kunoma yiziphi ezinye izinketho uma kuqhathaniswa nenani lamaprotheni olinikeza umzimba.