Ukugwema amaqanda ekudleni kwakho kungase kusho ukukhetha okuncane kokudla, kodwa akudingeki. Uma unamahloni kumaqanda, uyazi ukuthi ezinye izinketho zamaprotheni zingasiza ukugqoka ukudla kwakho futhi ugcine unempilo. Ukunambitheka yingxenye ebalulekile yokudla okunempilo kubantu abaningi, izingane kanye nabantu abadala. Eqinisweni, ucwaningo lubonisa ukuthi ukudla isidlo esihlanganisa umthombo wamaprotheni kuzokusiza ukuba uhlale unelisekile futhi ungenasiphelo sokudla ngokweqile ngokuhamba kwesikhathi.
Ukuthola ukudla okulula ngaphandle kwamaqanda okunomsoco, okumnandi, nokwenza lula akulula ngaso sonke isikhathi-kuze kube manje. Futhi, uma ubheka ama-calories akho, kahle, ubheka ama-calories akho. Awudingi isiphuzo sakho sansuku zonke ukuphula isabelomali sakho sekhalori. Futhi, uma unjengawe, ufuna ukudla okudla okungeziwe ukuze wengeze ukudla okunomsoco ngosuku lwakho, hhayi nje ama-khalori angaphezulu anezakhi ezimbalwa.
Nginokudla okulula okungamaprotheni angu-24, okungaqanda amaqanda ahambisana nalo mthethosivivinywa: okunempilo, okunomsoco-ocebile, owanelisayo, ogcwele okuhlukahlukeneyo, kanye namaqanda. Ngibhale okuqukethwe kweprotheni ngayinye. Ungakhohlwa ukuhlola le mibono ukuze uthole ukudla kwasekuseni okuphambili kwamaprotheni .
Ama-Snacks angu-24 angamahhala
- Amabhontshisi e-rosene e-garbanzo : Hlanganisa bese ugeza ama-ounce angama-15 angama-bean garbanzo; i-pat eyomile. Ukugosa ngo-400 F ngaphezulu kwemizuzu engu-30-40 noma kuze kube mnyama futhi kuphephe. Fafaza nosawoti olwandle. Amaprotheni (indebe ngayinye): 18 amagremu.
- I-Turkey Jerky no-Pretzel Twists : izicucu ezimbili (ama-2 ounces) wezinyosi ze-yer and 1 ounce (cishe ama-pretzels angu-17) we-pretzels ahluke. Amaprotheni: 18 amagremu.
- I-Cheese Cube Imifino Yemifino : 4 ama-cubes ushizi nezinhlobonhlobo zezinkukhu ezinjengamatamatisi amagilebhisi, izinkamba zekhukhamba kanye nezingane izaqathe (izindebe ezimbili ngokuphelele) zizokunika amagremu angu-16 amaprotheni.
- I-Vanilla Greek Yogurt nama-Blackberries : I-yogurt yamaGreki iyinhlavu ye-protein ephezulu; phezulu isitsha se-o-ounce esine-½ indebe yama-blackberries (noma nanoma iyiphi enye iberry oyithandayo njenge-sitrobheli noma okusajingijolo). Amaprotheni: ama-gramu angu-15.
- I-Skyr (i-yogurt yase-Icelandic) ne-Granola : Le "yogurt" ifana ne-yogurt yamaGreki kodwa ibeka amaprotheni amaningi ngisho nangaphezulu; amaprotheni isekelwe isitsha se-o-ounce. Hlanganisa izipuni ezimbili ze-granola oyizintandokazi zakho ozithandayo. Amaprotheni: 14-16 amagremu.
- I-String Cheese ne-Melon cubes : 2 ushizi we-Mozzarella kanye ne-1 inkomishi yamanoni (i-cantaloupe, i-honeydew, noma i-watermelon). Amaprotheni: 14 amagremu.
- I-Mozzarella Cheese Quesadilla : Hlanganisa indebe ye-1/2 ye-mozzarella ushizi phezu kwe-tortilla e-8-inch tortilla; ukushisa ku-microwave bese ugoqa ube yingxenye yesigamu kanye nengxenye. Amaprotheni: 14 amagremu.
- I-Cottage Cheese ene-Blueberries ne-Muesli : I-Top ½ indebe ye-cottage ushizi ne-½ indebe ye-blueberries nama-2 wezipuni we-muesli. Amaprotheni: 14 amagremu.
- I-Deli Meat and Cheese Roll-ups : Hlanganisa ndawonye inyama kanye nesikhomba sotshi oluyizinyosi zibe amashubhu. Amaprotheni: 14 amagremu.
- Isinkwa Sama-Shrimp ne-Cocktail : I-Munch ngama-ounces ama-2 (izingcezu ezingu-6) zezinhlanzi eziphekwe futhi ezinamahlombe kanye nezipuni ezingu-3 ze-cocktail sauce. Amaprotheni: 14 amagremu.
- I-Edamame : Phuza indebe eyodwa yalezi zinhlayiya eziphezulu ze-fiber emgqeni wazo; Ukudla kuthatha isikhashana uma ziboshwe egoboleni labo. Amaprotheni: 12 amagremu.
- Ama-Peanuts nama-Chips ama-Chocolate-sweet : Hlanganisa ¼ indebe yamanqamu ngamapuni amabili we-chocolate chips. Amaprotheni: ama-9 amagremu.
- Ubisi lwe-Pumpkin Soy Smoothie : Hlanganisa indebe 1 yobisi lwe-soy ne-¼ indebe ye-ithrekhi ne-ice. Ukuze uphese up, wengeze idashi yesinoni kanye ne-nutmeg. Amaprotheni: 8 amagremu.
- I-Butter Cashew kwi-Rye Toast : Spread isipuni 1 se-bhotela we-cashew ku-1 ucezu lwesinkwa se-rye esinesisindo. Amaprotheni: 8 amagremu.
- I-Feta Cheese kanye nama-olivali ka-Kalamata : I-Cube cishe ama-ounces amabili we-feta cheese bese uyibhangqa neminqumo engu-6 ka-Kalamata. Amaprotheni: 8 amagremu.
- I-Black Bean I-Salsa ne-Whole Grain I-Tortilla Chips : Khonza inkomishi engu-¼ ye-salsa kanye ne-ounce ye-chips (cishe ngo-10). Amaprotheni: ama-gramu angu-7.
- Ibhotela le-Peanut neCelery : Spread 2 tablespoons of ibhotela le-peanut ku-2-3 iziqu zesilimo esidliwayo esinamagatsha anamanzi. Amaprotheni: ama-gramu angu-7.
- I-Almond Butter kwi-Rice Cakes : Spread 2 wezipuni we-almond ibhotela ku-2 amaqebelengwane amakhulu elayisi. Amaprotheni: ama-gramu angu-7.
- I-Banana Nut Soy Yogurt Parfait : Thatha i-½ indebe ye-yogy yogurt ekhangayo futhi uyibeke ngezingcezu ezivela ku-½ ibhanana nezipuni ezimbili zama-walnuts. Amaprotheni: 6 amagremu.
- Izithelo Smoothie : Engeza 1 inkomishi yezithelo ezixutshwe ngeqhwa, u-½ ubisi lobisi lwe-skim no-¼ indebe ye-yogurt ye-vanilla bese uhlanganiswa phezulu. Amaprotheni: 6 amagremu.
- Amantongomane ahlanganisiwe : Yiba nesandla esivulekile (cishe indebe engu-¼). Amaprotheni: 6 amagremu.
- Ama-almonds ama-Raw nama-Apple Slices : Bala ama-alimondi angu-25 bese ubeka i-apula ephakathi. Amaprotheni: 6 amagremu.
- Amasheya Nama Cherries Emile : Hlanganisa i-1 ocece yama-cashews (mayelana ne-xx) nezipuni ezimbili ze-cherry omisiwe. Amaprotheni: ama-gramu angu-5.
- I-Hummus ne-Carrot Sticks : Izipuni ezimbili kuphela zaleli protheyini ephezulu, ukusabalala okuphezulu kwe-fiber okuhambisana no-½ inkomishi yezinqathe kukunika amagremu ama-5 amaprotheni.
Izisetshenziswa: Idatha ye-USDA engamanzi