Imwe mu bigize ubuzima ku mubiri w'umuntu ni poroteyine. Ntabwo ari ibanga, ridafite umubare uhagije wa proteyine, imikorere isanzwe ya sisitemu zose ntizishoboka, amagufwa atangira koroshya, kandi intungamubiri zirahungabana.
Niba hari uburyo bworoshye muri gahunda zawe, indyo yawe igomba kuba irimo ibicuruzwa bizatanga inzego za poroteyiyine mumibare ihagije. Twakusanyije urutonde rwibicuruzwa bine hamwe nibirimo byinshi muri poroteyine, kandi bitabaye ibyo bidashoboka kubaka imibare yinzozi.
Firime.
Mu myaka mike ishize, filime yunguka byinshi kandi ikunzwe cyane, kuko ari gari yambaye ubusa kubusa kandi ubwayo ishobora gukora nkibiryo byigenga. Nubwo filime idakura mu ntare zacu, kuyisanga muri supermarket ntabwo ihagarariye ingorane nyinshi. Ongeraho firime mumanota meza cyangwa gukoresha nkisahani kuruhande. Kubera ko ibicuruzwa bikize bidasanzwe muri poroteyine, imyumvire yo kubyutsa ntizagutererana igihe kirekire, bivuze ko utazashaka kurya ikintu cyangiza.
Udafite poroteyine ihagije ntibishoboka kugabanya ibiro
Ifoto: www.unsplash.com.
Ibishyimbo.
Ibicuruzwa bishoboye gusimburwa, noneho ube ubundi buryo bwiza ku nyama, niba udakoresha ibicuruzwa byinyamanswa kubwimpamvu iyo ari yo yose. Tumenyereye gukoresha ibishyimbo hamwe nuburyo butandukanye, ariko turasaba bike mubisubizo bisanzwe kandi tugerageza kongeramo ibishyimbo ukunda. Ibinyobwa ni ibinyobwa ntibizagira ingaruka kumibare myinshi, kandi inyungu zizazana byinshi, ubishyire muri proteine nkenewe cyane mumubiri wawe.
Avoka
Ikindi gicuruzwa kidasanzwe cyadukunze benshi muri twe. Avoka ni "urugwiro" hamwe na saladi nimbuto, kimwe no kurokora no gukoperatike. Izi mbuto zirimo acty actid ikenewe kumubiri wumuntu, ifasha kugabanya ibiro byinyongera. Gerageza kumwinjira mu ndyo yawe, menya neza ko utagishoboye kubyanga!
Imbuto za chia.
Nukuri uzi igihingwa cya Chia, niba wowe nubwo ukunda gusura Cafe ya Confectionery - muri buri segonda uzerekanwa desert hamwe nimbuto za chia. Ntabwo ibicuruzwa byose birashobora kwirata proteine. Imbuto yicyayi irakenewe kugirango yongere kuri salade yimbuto, cocktail, libani cyangwa muri yogurt isanzwe.