Ni ngombwa gushyiramo poroteyine nziza ya poroteyine mumazi yawe buri munsi. Ifasha umubiri wawe gukora imirimo myinshi yingenzi kandi ifasha kugumana imitsi. Iyo utekereje ku gisimba, igikoma cyangwa inkoko biza mubitekerezo. Ariko niba utari inyama nini, ntugahangayike, kuko imboga zikungahaye kuriyi macroelegen ziboneka umwaka wose. Gerageza aya mahitamo:
1. Edamam. Poroteyine rusange: Garama 18.46 kuri buri gikombe (yateguwe kuva ibicuruzwa bikonje). Niba mubisanzwe urya Edamam gusa muri resitora ya hafi ya Sushi, igihe kirageze cyo kubigerageza murugo. Ni abakire muri poroteyine nziza zimboga, vitamine n'amabuye y'agaciro.
2. POTO PAAN. Poroteyine Rusange: Garama 15.41 kuri buri gikombe (yatetse kuva). Pinto ibishyimbo bizwi cyane muri cusine yo muri Mexico. Bikwiranye cyane na Burrito, nkumukumba wa salade, soups na pepper chili cyangwa nka dish. Gerageza guteka ibishyimbo bya pinto yumye aho kuba umujura kugirango ubone inyungu nini zubuzima.
3. Ibinyomoro. Poroteyine rusange: 14.53 garama kuri buri gikombe (yumye). Ibinyomoro, bizwi kandi nka Garbanzo Ibishyimbo bya Garbanzo, nicyo kintu nyamukuru cyingenzi gihunze. Afite uburyohe buboneye buhujwe neza nibintu bitandukanye. Ishimire ibiryo byinkoko bikaranze cyangwa uyikoreshe nkibicuruzwa nyamukuru muri curry, isupu cyangwa ibikombe byimboga.
Icyatsi kibisi. Proteine Rusange: 8.58 G kuri buri gikombe
Ifoto: Ibisobanuro.com.
4. Amashaza yicyatsi. Poroteyine rusange: 8.58 g kuri buri gikombe (yatetse). Niba utekereza ko icyatsi kibisi cyoroshye kandi kidatameze neza, ntabwo uri wenyine. Ariko ni rusange kandi birashobora kuba usibye ibisubizo byinshi.
5. CABBAGES. Poroteyine rusange: Garama 5 5.64 kuri buri gikombe (yatetse ikonje). Niba wanze ubwana bwa Bruxelles, birashobora kuba haje igihe cyo kongera kugerageza. Nibyiza ko bitetse kubashakanye no guhonyora muri salade.
6. Ibigori byiza. Muri rusange poroteyine: 4.68 garama ya 1 yisahure 1 (mbisi). Ibigori biryoshye ni intungamubiri kimwe. Shakisha ibigori bishya mu ci cyangwa ukoreshe ibigori byakonje kubisubizo byumwaka wose.
7. Ibirayi. Poroteyine Rusange: 4.55 g ku birayi biciriritse (byatetse, hamwe no gushishwa). Birakungahaye rwose muri poroteyine na vitamine c na b-6. Gerageza ibirayi bitukura cyangwa bitukura kugirango ubone byinshi bya poroteyine. Ibirahuri byinyongera niba urya ibishishwa!
8. Asparagus. Poroteyine Rusange: Garama 4.32 kuri buri gikombe (yatetse). Ntakintu kivuga cyane kubyerekeye isoko nka asparagus nshya. Gerageza izi mboga ziryoshye zatetse cyangwa zisya. Urashobora no kuzinga muri bacon kugirango ubone uburyohe bwa poroteyine.
Broccoli. Proteine rusange: 4,28 garama kuri 1
Ifoto: Ibisobanuro.com.
9. Broccoli. Muri rusange poroteyine: 4.28 kuri 1 ku giti cye (bitetse, hagati). Hariho impamvu yatumye ababyeyi bawe bahora bakubwira ngo murye ibiti bito byatsi. Usibye poroteyine, broccoli ikubiyemo fibre, vitamine K na c nibindi byinshi. Ntiwibagirwe kurya uruti!
10. Avoka. Poroteyine Rusange: Grams 4,02 kuri 1 Avoka (Hagati). Hamwe na avoka, urashobora gukora ibirenze gucama. Gerageza ongeraho kugirango uhuze cyangwa woroshye kugirango ubone uburyohe bwa cream yuzuye yuzuye poroteyine.