Ngingumgqugquzeli omkhulu wokudla amaprotheni amaningi. Kuyinto isisindo esibalulekile emzimbeni wethu, futhi kuyisimo se-fantastic hungryer buster. Noma kunjalo, i-steak ne-burgers akuzona izinketho zakho kuphela.
Kungani Amaprotheni Kubalulekile?
Amaphrotheni yi -macronutrient ebalulekile , futhi atholakale ekudleni okunempilo nokunempilo okuningi. Iningi labantu liyazi ukuthi inyama yiprotheni, kodwa amanye amaphethini angase akumangele.
Uma usuzwile igama elithi "amaprotheni ephelele" (enye enezi-amino acid eziyisishiyagalolunye ezidinga imizimba yethu) futhi sikhathazekile ngokuthi ezinye zalezi mithombo zingase zingagcwaliseki, ungesabi! Uma ufaka amaprotheni angaphelele ekudleni kwakho, cishe uzothola wonke ama-aminos owudinga. Nazi ezinye zezintandokazi zami ezingamaprotheni imithombo.
1. I-yogurt yaseGreek
I-yogurt yayingakaze ibe umdlali wezinkanyezi kumaprotheni weqembu kuze kube yilapho iGreek yogurt ingena kulo mdlalo. Le yogurt ihluke ngokungafani ne-yogurt njalo, ngakho igcina amaprotheni amaningi neshukela elincane. Ngaphezu kwalokho, kunokuvumelana okunamandla. I-yogurt yamaGreece eqondile inama-gramu angama-24 amaprotheni indebe ngayinye. Okumangalisayo! Uzibuza ukuthi ungakujabulela kanjani lokhu okuyisimangaliso? Zazzle it up !
Futhi ukuze uthole isitsha sasekuseni esilula ozolifaka, hlola lokhu. Yenza embizeni uma ufuna ukuthatha yona.
I-Peach Mango Bowl
I-recipe yonke: ama-calories angama-323, ama-7.5g amafutha (ama-0.5g ahlala ngamafutha), i-sodium engu-124mg, i-53g carbs, i-fibre engu-12.5g, ushukela we-32g, amaprotheni angu-23.5g
1. Esikhathini esiphakathi, hlanganisa ama-ounces angu-6 (cishe ngo-2/3 indebe) i-yogurt yama-Greek ayi-mafutha, ayikho i-calorie sweetener ipakethe (njengeTruvia) ne-dash yesinamoni.
2. I-yogurt ephezulu ne-1 cup indebe eqoshiwe kanye ne-1/2 indebe eqoshiwe (kokubili ifanisha noma ihlanjululwe kusuka eqhwa), ilandelwe yi-1/4 indebe ephezulu-fiber bran cereal, kanye nama-ounces angu-1/2 (amaphini amabili wezipuni) e-pistachios eqoshiwe.
2. Ubhontshisi
Ubhontshisi, ubhontshisi, zihle ngenhliziyo yakho, uma uphethiloli usuqedile, ukudla ubhontshisi kuhlakaniphile! Ubhontshisi omnyama, ubhontshisi bezinso kanye nobhontshisi be-pinto yonke imithombo enhle yamaprotheni, ene-12.5 gram ngayinye indebe. Bangeze kuma-saladi, ama-egg scrambles, nama-veggies ashubile. Ibhonasi: Bangcono ukulahlekelwa isisindo !
3. (Green) AmaSoybea
Inkosi yobhontshisi kude kakhulu i-soya. Ngokungafani nezinye ubhontshisi, kuyiprotheni ephelele! Ama-soybean angamaqabunga avuthiwe aqukethe ama-gramu angama-22 amaprotheni indebe, futhi i-damama ehlaza ine-33 gram ngayinye indebe. Benza ukudla okuphelele, futhi i-edamame yinto yokuqala engiyayilayo uma ngiphuma nge-sushi (okuvamile)! Ingenye ye- back sushi yami!
4. Lentils
Omunye umthombo wamaprotheni wesisindo i-lentil enamandla. Ama-lentile anambitha kakhulu futhi anamandla okudla okunomsoco. Ikomishi elilodwa eliphekwe linamagremu angu-18 amaprotheni. Njengebhontshisi, zingadliwa zodwa, zenziwe ngamapayipi, zihlanganiswe nezinkukhu noma izinhlanzi, zifakwe ngamazambane , zenezelwe ezimpukeni , iphonswe ngamagagasi noma ilayisi. Ukuze kube lula, ungabathengisa kakade abakulungisiwe. Ngithanda labo abavela ku- Trader Joe's !
5. Ukudla kwezidakamizwa: Tofu, Seitan & Tempeh
Cishe uyazi mayelana no-tofu, kodwa uma ungazange uzwe nge-seitan ne-tempeh, ulahlekile.
Zonke lezi ziqukethe umthamo omuhle wamaprotheni; i-seitan iqukethe okungenani kakhulu, ne-18 amagremu ngayinye ingxenye ngayinye ye-3-ounce. I-Seiten i-gluten yengqolowa ene-chewy, i-meaty texture. I-Tempe isikhiqizo soy (njenge-tofu). Ihluke kusuka ku-tofu ngokuthi ivutshiwe futhi inambitheka kakhulu, futhi inokubunjwa kwe-crumblier. Zama kubo bonke bese ukhetha okuthandayo. Nansi iresiphi elula eyenziwe ne-tofu, kodwa zizwe ukhululekile ukushintshana komunye wabanye!
I-Turbo Tofu Yincoma-Fry
1 / 4th iresiphi (cishe izinkomishi eziyi-1/3): ama-khalori angu-189, ama-6.5g amafutha (amafutha angu-0.5g), i-sodium engu-768mg, i-carb ye-16.5g, i-4g fiber, ishukela ayi-7g, i-protein engu-13g
1. Phakamisa iphakheji le-12-ounce yesitayela se-block-tofi, futhi uyibeke endaweni ephephile, ngezinhlangothi ezimfushane ngakwesobunxele nangakwesokudla.
Kwenziwe ngokucacile izingcezu ezingu-1/2-intshi-ububanzi. Hlanganisa ucezu ngalunye ngezicucu ezincane ezine.
2. Ukwenza i-sauce, esitsheni esiphakathi, hlanganisa izipuni ezimbili eziphepheni-sodium / lite soy sauce, i-sauce ye-oyster amabili wezipuni, amathisipuni amabili e-cornstarch, i-1 isipuni ye-sesame yamafutha, i-dash ye-ginger kanye nedash of pepper flakes. Hamba kuze kube sekupheleni kwe-cornstarch.
3. Thatha i-skillet efotshiwe nge-sprayless spray ekushiseni okuphezulu. Engeza i-tofu uphinde ufafaze i-1/8 isipuni sikasawoti. Pheka kuze kube nsundu yegolide, cishe imizuzu engama-6, ugobe ngobumnene. Dlulisela esitsheni esikhulu, bese umboza ukufudumala.
4. Yengeza izithako ezilandelayo kwi-skillet: izindebe ezine ezivundiwe ezibandayo, izinkomishi ezingu-3 ezibandayo ze-broccoli, ne-1/2 isipuni eqoshiwe. Vala bese upheka uze ushise, cishe amaminithi angu-5.
5. Nikeza ingxube ye-sauce isikhuthazo bese ufaka kwi-skillet, kanye ne-tofu. Pheka uphazamise kuze kube yilapho isiphuzi sehlile kancane futhi ku-tofu kushisa, cishe imizuzu emithathu.
6. Amaqanda
Uthola amagremu angu-6 weprotheyini avela eqanda elilodwa elikhulu! Amhlophe amaqanda aqukethe iphrotheni elincane kune-yolk, futhi ngivame ukweqa izikhupha ukuze ngilondoloze ama-calories. Unamaqanda okudla kwasekuseni ukuze uzigcine unelisekile kuze kube semini. Yilokho amaprotheni akwenzayo! Amaqanda angasiza ngisho uma uzama ukunciphisa isisindo , ngakho-ke ungayitholi ubuciko nabo? Phezulu isitsha se- sipinashi neseta se-oatmeal esinokoqobo , noma uhlanganise nabo nge-veggies ukuze kube lula ukuhlambalaza kwaseMexico .
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!