Amaprotheni amahlanu omlingo wempilo yakho

Amaprotheni amahlanu omlingo wempilo yakho

1 - i-pistachio

Ama-pistachios, amantongomane alula, angumthombo omkhulu wamaprotheni, aqukethe u-6g nge-30g ngayinye yokuphakelwa, futhi ahlinzeka ngawo wonke ama-amino acid ayi-90 abalulekile. Futhi, cishe amaphesenti angu-6 wamafutha ku-pistachios ayi-unsaturated, futhi aqukethe i-fiber eningi kune-broccoli. Ibuye ibe umthombo omuhle kavithamini BXNUMX, i-phosphorus, i-thiamine nethusi, kanye nama-antioxidants.

2- amaqanda

Amaqanda aqukethe amaprotheni, i-choline, i-iodine kanye ne-vitamin D. Iqanda elilodwa elikhulu liqukethe amagremu angu-6 amaprotheni. Kodwa amaqanda ahlukahlukene kakhulu futhi anganezelwa ekuphekeni okumnandi njengesipinashi nophizi noma isipinashi kanye ne-mushroom casserole. Amaqanda aqukethe amaprotheni ekhwalithi ephezulu nawo wonke ama-amino acid abalulekile. Cishe ingxenye yeprotheni yeqanda itholakala ku-yolk.

3- Amalenti

I-Lentils iyimifino enamandla okunomsoco uma kuziwa ezinzuzweni zayo zezempilo, njengoba inothe ngezakhi ezibalulekile, njenge-fiber, amaprotheni, i-folic acid, i-potassium nensimbi. Ingxenye ngayinye yenkomishi ye-lentile iqukethe amagremu angu-9 wamaprotheni. Ama-Lentils kanye nezinye izitshalo ezisanhlamvu zenza umsizi ofanele ekudleni kwasekuseni, njengoba zihlangene zinikeza iphrofayili ephelele yama-amino acid abalulekile. Ngenxa yokuminyana kwazo okuphezulu kwezakhi, ezinye izidumba zinezinzuzo ezifanayo kumalentili afana nophizi nobhontshisi omnyama.

4- Inkukhu

Kokubili inkukhu yenyama emnyama nemhlophe iqukethe uvithamini B12 kanye ne-choline, okuthi ndawonye kungathuthukisa ukukhula kobuchopho, kusize isimiso sezinzwa sisebenze kahle futhi sisize ukusebenza kwengqondo kwasebekhulile. I-90g ngayinye yokuphakelwa iqukethe ama-26g amaprotheni.

5- iyogathi yesiGreki

Iyogathi yesiGreki ingaba nenani elimangalisayo lamaprotheni uma liqhathaniswa nezinye izinhlobo zeyogathi. Ngokusho koMnyango Wezolimo wase-US, isitsha esincane se-yogurt yesiGreki, esinesisindo esingamagremu angu-200, siqukethe amagremu angu-20 amaprotheni nawo wonke ama-amino acid ayisishiyagalolunye abalulekile.