Ndikofunikira kuphatikiza mapuloteni athanzi masiku anu tsiku lililonse. Zimathandizira thupi lanu kuchita ntchito zingapo zofunika komanso zimathandizira kuti minofu ikhale. Mukamaganiza za gologolo, steaks kapena nkhuku amakumbukira. Koma ngati simuli nyama yayikulu, osadandaula, chifukwa masamba olemera mu macirolegen awa amapezeka chaka chonse. Yesani izi:
1. Ediamu. Ma protein wamba: 18.46 magalamu pa chikho chimodzi (okonzedwa kuchokera ku zopanga). Ngati mumakonda kudya Edomamu kokha mu malo odyera a Sushi, ndi nthawi yoyesera kunyumba. Muli ndi mapuloteni athanzi, mavitamini ndi michere yambiri.
2. nyemba za pinto. Ma protein wamba: 15.41 magalamu pa chikho chimodzi (chowiritsa kuchokera ku zouma). Nyemba za pinto ndizotchuka ku Mexico. Amayenerera bwino Burtoto, ngati phula la saladi, sopo ndi tsabola tsabola kapena ngati mbale. Yesani nyemba zouma za pinto m'malo mwazofunika kuti mukhale ndi phindu lalikulu.
3. nati. Ma protein wamba: 14.53 magalamu pa chikho chimodzi (owuma). Nati, yomwe imadziwikanso kuti a Garbanno nyemba, ndiye maziko olimba. Ali ndi vuto lowonda lomwe limaphatikizidwa bwino ndi mbale zosiyanasiyana. Sangalalani ndi chakudya chokazinga kapena gwiritsani ntchito ngati chinthu chachikulu mu curry, sopu kapena mbale zamasamba.
Nator pea. Ma protein wamba: 8.58 g chikho
Chithunzi: Unclala.com.
4. nandolo zobiriwira. Ma protein wamba: 8.58 g chikho chimodzi (chowiritsa). Ngati mukuganiza kuti dontho lobiriwira polka ndi lofewa komanso losagawanika, simuli nokha. Koma ndi paliponse ndipo ungakhale wokoma ku maphikidwe ambiri.
5. Brussels kabichi. Ma protein wamba: 5.64 magalamu pa chikho chimodzi (owiritsa kunja kwa oundana). Ngati muli nawo mukadana ndi brussels kabichi, atha kukhala ndi nthawi yoyesanso. Ndi bwino kuphika banja ndi kulanda pa saladi.
6. Chikwangwani chokoma chikasu. Mapuloteni onse: 4.68 magalamu a 1 agchage (yaiwisi). Chimanga chokoma chimakhala chopatsa thanzi komanso chokoma. Yang'anani chimanga chatsopano m'chilimwe kapena gwiritsani ntchito chimanga chowunda maphikidwe chaka chonse.
7. Mbatata. Ma protein wamba: 4.55 g pa mbatata zapakatikati (zophika, ndi peel). Ndiolemera kwambiri m'mapuloteni ndi mavitamini C ndi B-6. Yesani mbatata zofiirira kapena zofiira kuti mupeze mapuloteni ochulukirapo. Magalasi owonjezera ngati mutadya peel!
8. Asparagus. Ma protein wamba: 4.32 magalamu pa kapu (yophika). Palibe chomwe chimanena zambiri pafupifupi kasupe monga katsitsumzukwa. Yesani masamba abwino awa ophika kapena kukodwa. Mutha kukulunga iwo ku nyama yankhumba kuti mupezenso zolimbitsa mapuloteni.
Burokoli. Protein wamba: 4.28 magalamu a 1 tsinde
Chithunzi: Unclala.com.
9. Bycoli. Mapuloteni onse: 4.28 magalamu pa 1 tsinde (wowiritsa, wapakati). Pali zifukwa zomwe makolo anu nthawi zonse amakuuzani kuti muzidya mitengo yobiriwira yaying'ono. Kuphatikiza pa mapuloteni, broccoli muli fiber, mavitamini k ndi c ndi ena kwambiri. Musaiwale kudya tsinde!
10. Avocado. Ma protein wamba: 4.02 magalamu pa 1 avocado (sing'anga). Ndi avocado, mutha kuchita zambiri kuposa kungophika guacamole. Yesani kuwonjezera kuti mupange pudding kapena smoothies kuti mutengere zowotcha zowotcha zodzaza ndi mapuloteni.