Ama-Gram of Protein ku-Chicken, Amaqanda, Ubhontshisi, nokuningi
Ingabe ufuna ukuqinisekisa ukuthi udla amaprotheni aneluku ngalunye? Uma wazi ukuthi ungakanani amaprotheni owudinga , ungaqala ukukhetha ukudla okuphezulu-amaprotheni okuzokwenza kube ngcono. Ngenkathi ungase ucabange ngokushesha ngezinkukhu, inhlanzi, nenyama ebomvu njengomthombo wamaprotheni, ungathola amaprotheni avela emithonjeni yezitshalo ezifana nobhontshisi kanye nembewu.
Bheka ngokushesha ama-Gram of Protein ku-Meat, Inkukhu, Nenhlanzi
Inkukhu yenyama noma izinkukhu ezingenasikhumba zinama-gramu angama-7 amaprotheni uma kuphekwe, noma ama-gram angu-6 amaprotheni ngalinye ngezingxenye ezilinganiselwe ngaphambi kokupheka.
Inhlanzi inezingamaphesenti angaphezu kuka-6 amaprotheni ama-ounce aphekwe.
Ukudla okulinganayo kokudla kwamaprotheni yilokho okufanelana kakhulu no-1 owodwa wenkomo ephilile, ingulube, izinkukhu ezingenasikhumba, inhlanzi noma i-shellfish, okuhlinzeka ngamagremu angu-7 amaprotheni. Lokhu kufaka:
- 1 iqanda
- 1/2 ounce amantongomane noma imbewu
- 1 isipuni ibhotela ibhotela
- 1/4 indebe ebhontshisiwe, ama-peas, noma i-tofu
- Izipuni ezimbili ze-hummus
Nalezi zimiso zesikhumba engqondweni, nangu ukubukeka kokudla okuphezulu kwamaprotheni, nama gram of amaprotheni asebenza ngendlela efanayo nezinyathelo. Uzobona ukuthi ezinye ziyahlukahluka kumbuso jikelele wesithupha.
Inkukhu neTurkey
Inkukhu kanye ne-turkey imithombo enhle kakhulu yeprotheyini ephilile, ikakhulukazi uma unezinxenye ezingenangqondo. Ingxenye ye-4-ounce yenkukhu noma i-turkey ingalingana nobukhulu bamakhadi futhi inikeza amagremu angu-35 amaprotheni. Uma usuphekwe, ungajabulela inkukhu ebanda noma eshisayo, njengengxenye yesaladi, ngamaswidi, ngokwawo, noma kwezinye izitsha. Kungasiza ukuhlola uhlu lwamaprotheni amagremu ezingxenyeni ezahlukene zenkukhu.
- Isifuba sezinkukhu (ama-ounces ama-3.5): amaprotheni angu-30 amagremu
- Inkukhu yenkukhu (usayizi wesilinganiso): 10 amagremu amaprotheni
- Inkukhu yomkhukhu: 11 amagremu amaprotheni
- Iphiko lezinkukhu: 6 amagremu amaprotheni
- Inkukhu inyama, iphekwe (ama-ounces ama-4): ama-35 amagremu amaprotheni
- Isifuba saseTurkey, esibiwe (ama-ounces ama-4): ama-34 amagremu amaprotheni
- Inyama yaseTurkey yezinyamazane, isisindo esingu-1 (ama-0.7 ounces): 3.6 amagremu amaprotheni
Inkomo
Ukunciphisa iningi yenkomo kunamagremu ama-7 amaprotheni ngosuku ngalunye. Akudingeki udle inkabi enkulu noma ezinye ukudla okuphezulu kwamaprotheni. I-hamburger elula engamakhilogremu angu-1 anganikeza izidingo eziningi zamaprotheni ngosuku ngalolu hlobo:
- Ukunciphisa okuningi kwenkomo: ama-gram angu-7 amaprotheni ngalinye nge-ounce
- I-Hamburger patty (ama-ounces ama-4 noma i-1/4 pounds): 28 amagremu amaprotheni
- I-Steak (ama-ounces ayisithupha): 42 amagremu amaprotheni
Inhlanzi
Inhlanzi kanye ne-shellfish yizinto ezinhle zamaprotheni, owodwa amasiko emhlabeni wonke athembele ekutheni amaprotheni adle. Izinhlanzi ezinamafutha ezinjenge-salmon, i-tuna, i-mackerel, ne-sardine zinikeza omega-3 fatty acids enenzuzo. Kodwa-ke, izingane nabesifazane abakhulelwe noma abahlela ukukhulelwa kudingeka bakhethe kusuka ezidleni zasolwandle ezinamazinga aphansi okungcola kwe-mercury .
- Iningi lezinhlanzi zezinhlanzi noma ama-steaks cishe amapremu angu-22 amaprotheni ama-ounces angu-3 1/2 wezinhlanzi eziphekwe, noma ama-gram angu-6 nge-ounce ngayinye
- I-Shrimp (i-3-ounce ekhonza): 18 amaprotheni amaprotheni
- I-tuna (i-6-ounce ingakwazi): 40 amagremu weprotheni
Inyama yengulube
Ingulube ingaba ukwengeza okujabulisayo ekudleni kwakho futhi kunakho okuqukethwe okufanayo kwamaprotheni njengenkukhu nezinkukhu. Uzofuna ukubheka ukusikeka okuhambayo. Imikhiqizo yengulube ephilile nayo ingase ibe nosawoti noshukela okungaphezu kwalokho ongakufuna ekudleni kwakho.
- Ingulube ingqimba (usayizi wesilinganiso): 22 amagremu amaprotheni
- Ingulube ihamba noma ithenda (ama-ounces ama-4): 29 amagremu amaprotheni
- UHam (u-3-ounce okhonzayo): ama-19 amagremu amaprotheni
- Ground ingulube (1 ounce eluhlaza): 5 amagremu
- I-Ground ingulube (ama-ounces amathathu aphekwe): 22 amagremu amaprotheni
- I-bacon (isisindo esingu-1): ama-3 amagremu amaprotheni
- Ibhekoni lesitayela saseCanada noma i-back bacon (ucezu olu-1): 5 kuya ku-6 amagremu amaprotheni
Amaqanda Namafutha
Lezi zinto zizungeze imikhiqizo yezilwane eziphezulu amaprotheni. Ungathola imikhiqizo yobisi engaphansi kwamafutha uma ufuna ukuyigwema. Nakuba kungakalungi ukudla okunomsoco, ezinye izitshalo zivumela ubisi namaqanda futhi zingasebenzisa njengomthombo wamaprotheni.
- I-egg (enkulu): 6 amagremu amaprotheni
- Ubisi (1 indebe): 8 amagremu amaprotheni
- I-Cottage shizi (1/2 indebe): 15 amagremu amaprotheni
- I-yogurt (1 indebe): ngokuvamile 8 kuya ku-12 amagremu amaprotheni (hlola ilebula)
- Izinyosi ezinomsoco ezifana ne-Mozzarella, Brie, i-Camembert (i-1 ounce): amaprotheni angu-6
- Amachizi aphakathi okufana ne-Cheddar, iSwitzerland (1 i-ounce): amaprotheni angu-7 noma angu-8
- Izinyosi ezinzima ezifana ne-Parmesan (i-ounce): ama-10 amagremu amaprotheni
Ubhontshisi (kubandakanya i-Soy)
Ubhontshisi ungumthombo oyinhloko wamaprotheni wezinkukhu ze-vegan nezitshalo . Ziphansi kwezinye ze-amino acid ezidingekayo kunokudla kokudla kwamaprotheni, kodwa uma udla ukudla okubandakanya imithombo ehlukahlukene yezimila, awunakwenzeka ukuthi unalutho kunoma yikuphi.
- Tofu (1/2 indebe): 20 amagremu amaprotheni
- Tofu (1 ounce): 2.3 amagremu amaprotheni
- Ubisi lwe-Soy (1 indebe): 6 kuya ku-10 amagremu amaprotheni
- Iningi lamabhontshisi afana namnyama, i-pinto, i-lentils, njll (1/2 indebe ephekwe): 7 kuya ku-10 amagremu amaprotheni
- Ama-soya (1/2 indebe ephekwe): 14 amagremu amaprotheni
- Hlanganisa ama-peas (1/2 indebe ephekwe): 8 amagremu amaprotheni
Amantongomane nembewu
Njengamabhontshisi, amantongomane kanye nembewu ziphezulu amaprotheni futhi zinganikeza amandla ekudleni kwemifino noma imifino. Qaphela ukuthi inani elidingekayo ukunikeza iphrotheni elinganayo lingaphansi kwamantongomane nembewu kunokuba kubhontshisi. Ngaphezu kwamaprotheni, amantongomane amaningi kanye nembewu inikeza amafutha we-polyunsaturated, ama-fibre, amaminerali (njenge-magnesium ne-calcium), nama-phytonutrients.
- Ibhotela le-Peanut (2 wezipuni): 8 amagremu amaprotheni
- Ama-alimondi (1/4 indebe): 8 amagremu amaprotheni
- Amanqamu (1/4 indebe): 9 amagremu amaprotheni
- Amasheya (1/4 indebe): 5 amagremu amaprotheni
- AmaPecans (1/4 indebe): 2.5 amagremu amaprotheni
- Imbewu ye-sunflower (1/4 indebe): 6 amagremu amaprotheni
- Imbewu yamapumpu (1/4 indebe): 8 amagremu amaprotheni
- Imbewu ye-Flax (1/4 indebe): 8 amagremu amaprotheni
Amaprotheni Amandla
Inani lamaprotheni ne-carbohydrate emaprotheni powder lihluka inani elilinganiselwe kuye ngokuthi umthombo we-powder, ngakho kuzodingeka ufunde ilebula. Ama-protein powder angenziwa kusuka ku-whey (ubisi) amaprotheni, iqanda, soy, irayisi, i-peas, neminye imithombo. Izinhlobo eziningi zamaprotheni powder zithengiswa kumzimba womzimba kanye nabagijimi. Qiniseka ukuhlola amalebuli futhi ugweme noma yiziphi izithako ezingadingeki.
Izwi elivela
Imithombo yokudla ephakeme kakhulu yamaprotheni ifaka phakathi kokuncipha okubi kakhulu kwenyama nenhlanzi kanye nokukhethwa kwesabelomali kubhontshisi, inkukhu, kanye ne-tuna ekheniwe. Zama izinhlobo ezihlukahlukene zokudla okunamaprotheni futhi uthole izindlela eziningi ongazijabulela ngazo.
> Imithombo:
> Konke Mayelana neQembu lamaProtheni okudla. Khetha i-MyPlate. https://www.choosemyplate.gov/protein-foods.
> USDA Ukuhlanganiswa kokudla okwakhiwe. USDA. https://ndb.nal.usda.gov/ndb/.