Kubalulekile ukubandakanya imithombo yeproteni esempilweni ekutyeni kwakho yonke imihla. Inceda umzimba wakho wenze imisebenzi emininzi kwaye inceda ukugcina ubunzima bemisipha. Xa ucinga malunga ne-squirrel, i-steak okanye inkukhu yeza engqondweni. Kodwa ukuba awuyo nyama enkulu, ungakhathazeki, kuba imifuno etyebileyo kule macroelegen iyafumaneka unyaka wonke. Zama ezi khetho:
1. U-Edam. Iprotein eqhelekileyo: 18,46 I-GRAMS ngekomityi (ilungiselelwe kwiimveliso ezimkhenkcekayo). Ukuba uhlala utye i-adam kuphela kwindawo yokutyela yase-Sushi, lixesha lokuba uzame ekhaya. Inesityebi kwiproteni yemifuno esempilweni, iivithamini kunye neeminerals.
2. Iimbotyi zePinto. Iproteyini eqhelekileyo: Iigrem ze-15,41 kwikomityi nganye (ibilisiwe). Iimbotyi zePinto zithandwayo kwi-cuisine yaseMexico. Zilungele kakuhle i-Burrito, njenge-counter ye-salads, isuphu kunye nepepile chili okanye njengesitya esecaleni. Zama ukupheka iimbotyi zePinto eyomileyo endaweni ye-canit ukufumana impilo enkulu ngakumbi.
3. Nut. Iprotein eqhelekileyo: I-14.53 gram yendebe nganye (eyoyikayo). I-Nut, ekwabizwa ngokuba yi-gebanso eebhu, sisithako esiphambili se-humous. Unencasa ecekeceke emfutshane edityaniswe nezitya ezahlukeneyo. Yonwabele i-snack ye-chickpeas ethosiweyo okanye uyisebenzise njengemveliso ephambili kwi-curry, isuphu okanye izitya zemifuno.
I-Green Pea. Iprotein eqhelekileyo: 8.58 g ngekomityi nganye
Ifoto: HARTAHH.USPUS.com.
4. Peas eluhlaza. Iprotein eqhelekileyo: 8.58 g ngekomityi nganye (ebilisiwe). Ukuba ucinga ukuba i-dot ye-polka iluhlaza ithambile kwaye ingenziwe, awuwedwa. Kodwa yindawo yonke kwaye inokuba yinto eyongeziweyo kwiindlela ezininzi zokupheka.
5. Iklabisi yeklabhusi. Iprotein eqhelekileyo: I-5.64 GRAMs ngekomityi nganye (ibilisiwe kwi-frozen). Ukuba ebuntwaneni ithiyile iklabhu ye-brusses, inokuba ifikile ixesha lokuzama kwakhona. Kulungile ukuba kuphekwe kwisibini kwaye sityumkile kwisaladi.
6. I-tyheli emdaka. Iproteyini iyonke: I-4.68 GRAMs ye-1 ye-Pillage (i-REW). Ingqolowa emnandi njengesondlo kwaye imbi. Khangela ingqolowa entsha ehlotyeni okanye usebenzise ingqolowa ye-frozen yeendlela zokupheka unyaka wonke.
7. Iitapile. Iprotein eqhelekileyo: 4.55 g ngeetapile eziphakathi (ezibhakiwe, nge-peel). Kubutyebi ngokwenene kwiprotein kunye neevithamini c kunye ne-B-6. Zama ibomvu i-brown okanye iitapile ezibomvu ukuze ufumane intlawulo engaphezulu yeprotein. Iiglasi ezongezelelweyo ukuba utya i-peel!
8. I-Asparagus. Iprotein eqhelekileyo: I-4.32 GRAMs ngekomityi (ibilisiwe). Akukho nto ithi kakhulu malunga nentwasahlobo njenge-asparagus entsha. Zama le mifuno emnandi ibhakiwe okanye igcwele. Ungayibongoza kwi-bacon ukuze ufumane ubomi beprotein.
Ibrokholi. Iprotein eqhelekileyo: Iigram ezingama-4,28 ze-1 stem
Ifoto: HARTAHH.USPUS.com.
9. I-broccoli. Iproteyini iyonke: Iigram eziyi-4.28 kwisiqu sesi-1 (i-habiled, ephakathi). Kukho isizathu sokuba abazali bakho bakuxelele ukuba utye imithi encinci eluhlaza. Ukongeza kwiproteyini, i-broccoli iqulethe ifayibha, iivithamini k kwaye c kunye nangaphezulu. Ungalibali ukutya isiqu!
10. I-Avocado. Iproteyini eqhelekileyo: Iigram ze-4.02 kwi-Avocado (ephakathi). Ngeavokhado, unokwenza okungaphezulu kokupheka nje guacaiamole. Zama ukongeza kwi-pudding okanye i-smooties ukufumana incasa enkulu ye-croub egcwele iprotein.