Zeziphi Iimveliso ezinokutshintsha iNyama?

Abaninzi bethu bakholelwa ukuba ukuze sifake iiprotheyini ekutyeni kwethu, kufuneka sitye intlanzi okanye inyama. Uluhlu olungezantsi lunokukumangalisa ngokungabikho kwenyama. Icala elihle lale nto kukuba, kunye neprotheni, ukutya okungekho kwenyama okudweliswe kucebile kwizinto ezifana nefayibha, iivithamini, i-antioxidants, njl. Amantongomane, imbewu, ushizi, i-lentils, kunye nobisi, zonke ziyimithombo emikhulu yeprotheni, yaye okunye ukutya, okufana ne<em>seitan, kude kudlule ngomda omkhulu weprotini yenyama nentlanzi. Nangona kunjalo, kufuneka kukhunjulwe ukuba ezinye ii-amino acids, ezinje ngetaurine, engeyonxalenye yeeproteni kodwa zisebenza njenge-neurotransmitter ebuchotsheni kwaye ibalulekile ekwenziweni kwenyongo, zifumaneka enyameni nasentlanzini, ke ngoko, kufuneka ulumke ukukhuphela ngaphandle oku kutya kwisidlo sakho ixesha elide. Kwakhona, xa unikezela inyama, kufuneka unakekele umthombo owongezelelweyo wesinyithi kunye ne-zinc. Ezi zinokuba yi-buckwheat, ii-apula, iibhithi, kunye nemifuno eluhlaza eluhlaza.

Ukuba ngaba utya imifuno okanye ufuna ukuthatha ikhefu kwintlanzi kunye nenyama, olu luhlu luya kukunceda uhlale uhlangabezana neemfuno zakho zemihla ngemihla zeprotheyini. Ukutya kwemifuno kunokuba kuhle njengokutya okungekho mifuno, kupakishwe nazo zonke izondlo ozidingayo.

Tofu kunye neTempeh

Indawo eqhelekileyo yenyama, itofu lukhetho oludumileyo phakathi kwabatya imifuno. Oku kutya kuqulethe malunga ne-8 g yeprotheyini nge-100 g kwaye inokusetyenziswa kwiindidi zokutya ezifana neesaladi, i-steaks, kunye ne-burgers. Njengetofu, i-tempeh nayo yenziwe ngeembotyi zesoya, kodwa iqulethe malunga ne-15 g yeprotheyini nge-100 g. Iimbotyi zesoya, ngokungafaniyo ne-tofu, zivundisiwe ukwenza i-tempeh, ngoko ke iluncedo kakhulu ekwehliseni i-cholesterol kunye neswekile yegazi.

Soy kunye nobisi rice

Ubisi lwe-Soy luyindlela efanelekileyo yobisi, kwaye abantu abangakwazi ukunyamezela i-lactose banokuzalisa amanqanaba abo eprotheni ngokutshintsha ubisi lwezilwanyana ngobisi lwesoya. Nangona kunjalo, kukho abantu abangadibaniyo nesoya, kwaye kulapho ubisi lwerayisi lungena khona. Nangona olu bisi lungenayo iprotheni eninzi, lunazo zonke izondlo ezikwi-balanced ratio, kuquka malunga ne-2g yeprotheni. Iqulethe inani elikhulu le-antioxidants. Ezi mveliso zikwayenye indlela efanelekileyo yeevegans ezithi ziyeke imveliso yezilwanyana.

nehummus

Enye ikomityi yee-chickpeas, eya kuba ne-7.3 g yeprotheni, isithako esisisiseko kwiitya zaseMbindi Mpuma. I-Hummus ikwaqulethe i-tahini, ijusi yelamuni, kunye neoyile yomnquma, eyonyusa iziphumo zayo ezilungileyo zempilo.

seitan

Enye yezona zinto zithatha indawo yenyama yiseitan, ekukutya okwenziwa ngeprotein yengqolowa. Ikwaziwa njenge gluten yengqolowa, inyama yengqolowa, okanye inyama yegluten. Iphezulu kwiprotheyini, malunga ne-75g yeprotheyini kwi-100g nganye. I-Seitan iqulethe amanqanaba aphantsi amafutha, aya kunceda ekulahlekeni kwesisindo.

IQuinoa

Oku kutya okungenagluten kunomxholo ophezulu weprotheyini we-14 g nganye kwi-100 g. Ikwatyebile kwi-iron, i-fiber, amafutha, i-calcium, i-potassium, i-sodium, i-zinc, i-magnesium kunye ne-carbohydrates. Le ngqolowa inezondlo kakhulu inokwenza ukongezwa okulungileyo kwisidlo sakusasa okanye isuphu.

Ipeanut butter

I-100 g yebhotela ye-peanut iqulethe i-25 g yeprotheni. Kananjalo iphezulu kwi-magnesium, i-potassium, kunye ne-fiber. Iisandwich ezimbalwa zebhotolo yepeanut ziyakuzalisa kakhulu iprotheyini yakho yemihla ngemihla.

Imbewu yejongilanga, imbewu yepoppy, imbewu yeesame

Ziphezulu kwiprotheni, kwaye imbewu kajongilanga iphezulu kwoluhlu, iqulethe malunga ne-21g yeprotheni nge-100g. Imbewu yepoppy kunye nembewu yesesame iqulethe malunga ne-18 g yeprotheni nge-100 g.

Ushizi

Isonka samasi sine 11g yeprotheyini nge 100g kwaye yeyona ndlela ilungileyo yokuba abantu abatya imifuno batshintshe inyama ukuze bahlangabezane neemfuno zabo zeprotheyini. Ikwanazo neeminerali, iivithamini, kunye namafutha kwaye inokudityaniswa neziqhamo kwisidlo sakusasa esilungeleleneyo.

Yogurt

Iyogathi ifumene ukuthandwa kakhulu kwiminyaka yakutshanje ngenxa yeenzuzo zayo zesondlo. Iqulethe malunga ne-10 g yeprotheyini nge-100 g kwaye ingasetyenziselwa ubomi bemihla ngemihla njengento ethatha indawo yekhilimu omuncu.

Ubisi lwezilwanyana

Iqulethe malunga ne-3 g yeprotheni, kwaye ukuba awuyiyo i-vegan, unokuyonwabela esi siselo. Ngumthombo obalaseleyo we-calcium, enceda ukugcina amazinyo namathambo omelele. Ngokuphathelele abantu abane-lactose allergies, kukho ubisi lwesoya, njengoko kukhankanyiwe ngasentla, olunomlinganiselo ofanayo weprotheyini.

Iimbotyi kunye nerayisi

Le yeyona ndibaniselwano ilungileyo kwiimfuno zethu zeprotheyini kuba iqulethe i-7g yeprotheyini kwaye ikwagcina ibhalansi phakathi kwe-amino acids i-lysine kunye ne-methionine.

Ii-ertyisi eziluhlaza kunye neelentile

I-peas eluhlaza iqulethe malunga ne-5 g yeprotheni, kunye ne-lentils ngumthombo omkhulu weprotheni kunye ne-26 g nge-100 g. Omabini angamalungu osapho lweembotyi kwaye ayimfuneko ekutyeni kwethu ukuba sifuna ukutya iiprotheyini ezaneleyo. Zinokubandakanywa kwiisobho okanye zidliwe kuyo nayiphi na indlela efanelekileyo kuwe.

ngomane

Amandongomane ambalwa yonke imihla ngowona mthombo ulula weprotheyini. Ziqulethe amafutha e-monounsaturated, alungele ukulawula i-cholesterol.

Ikhaphetshu, isipinatshi, kunye nezinye imifuno

Imifuno ayipakishwanga ngeprotheyini njengeembotyi kunye namandongomane, kodwa kukho uhlaza olunamagqabi afana nesipinatshi esineprotheyini elungileyo. Zikwaphezulu kwifiber kunye ne-antioxidants, ezenza zibe kukutya okunqwenelekayo ekutyeni kwethu. Nangona kunjalo, i-2.9g yeprotheyini kwi-100g yesipinashi ayiboneleli ngokupheleleyo kwiprotheyini yemihla ngemihla, ngoko kufuneka siyixube kunye nokunye ukutya okuneprotheyini ephezulu ukuhlangabezana neemfuno zethu zale macronutrient.

Ibrokholi

Nge-2.8g yeprotheyini nge-100g, asikwazi ukuthi i-broccoli ngowona mthombo weprotheyini ekhoyo, kodwa ifanelwe ukukhankanywa kolu luhlu kuba ngumthombo weprotheyini engenawo amafutha amaninzi eminye imithombo yeprotheyini ayikwazi ukuziqhayisa. I-Brokholi ikwatyebile kwiivithamini kunye ne-fiber kwaye inceda ukulwa nomhlaza kunye nesifo senhliziyo.

Iponyoponyo

Oku kutya okunempilo kufanelwe indawo kolu luhlu nangona kuphela i-2g yeprotheni nge-100g. Igcwele izondlo kwaye ityebile kwi potassium. Yisebenzise kwii saladi.

Ibhedi

Le mifuno iqulethe umlinganiselo omncinci weprotheyini, oko kukuthi i-1.6 g nge-100 g, kodwa oku kutya akunakungahoywa, kunezinye iingenelo ezininzi zempilo, njengoko iqulethe iivithamini ezahlukeneyo, i-iron, i-calcium, i-manganese, i-folic acid, i-fiber, i-potassium, kunye antioxidants.

Xa ukhetha umthombo weprotheyini ngokweenkolelo zakho okanye incasa yakho, makhe sinikele ingqalelo ekugqibeleleni kwayo (umxholo wee-amino acids ezibalulekileyo), iqondo lokulinganisa, kunye nokubeka iliso kusetyenziso lwe-micronutrients (intsimbi, i-calcium, i-zinc, ubhedu) kunye neevithamini (ikakhulukazi i-fat-soluble) ukwenzela ukuthintela ukunqongophala kwezi zixhobo zibalulekileyo.