Ukushaya amaprotheni ekudleni kwasekuseni uma ungeke ube namaqanda
Amaqanda ayinto enhle yasendlini yasendlini, kodwa ngeshwa, uma uthola amaqanda amaqanda, awekho embuzweni. Lokhu kusho ukuthi ungafuna enye imithombo yamaprotheni ngesikhathi sasekuseni.
Kunezizathu eziningi ezinhle zokudla ukudla kwasekuseni okuphezulu kwamaprotheni. Ukudla amaprotheni amaningi ngesikhathi sakusihlwa kungakusiza ukwanelise ukudla kwakho futhi ugcine isisindo sakho isheke.
I-protein yamaprotheni ephakeme, equkethe ama-25 kuya kwangu-30 amagremu amaprotheni, ihlotshaniswa nokuncipha nokulondeka kokulahlekelwa isisindo ezifundweni zocwaningo.
Amaqanda awumthombo ophuthumayo wamaprotheni (kanye nezakhi ezihlukahlukene), ngakho-ke kubantu abaningi, basebenza kahle njengokudla kwasekuseni. Kodwa uma ungeke ube namaqanda, uzofuna ukuthola izindlela zamaqanda zokudla kwasekuseni ezingakwazi ukulinganisa lezi zinzuzo. Phela, amaphrotheni aphezulu asekuseni ngaphandle kwamaqanda angakusiza ukuba uhlale endleleni yakho nempilo yakho nesisindo.
Zama lezimpendulo eziyisidlo sasekuseni ezinempilo ngaphandle kwamaqanda:
I-yogurt yesiGreki
I-yogurt yamaGrike yile yogurt epholile, okuyiyo (uma iqhathaniswa ne-yogurt evamile) ibangelwa ukuthungwa okweqile kanye nomthombo okhudlwana wamaprotheni-kufika ku-15g indebe ngayinye. Phakamisa isitsha se-yogurt yamaGreek esinezithelo, i-granola, amantongomane, noma uyiphonsa kwisithelo sakho se- smoothie ukuze uthole amaprotheni. Ungase futhi uhlanganise i-yogurt yesiGreki ibe yi-pancake batter noma u-muffin mix.
Qaphela nje ezinye ze-yogurts zesiGreki ezivelele, ngoba zingase zilayishwe ushukela.
Ushizi
Ushizi ngokuvamile lisetshenziselwa isidlo sasemini ngamaswidi, njenge-appetizer, noma isithako ku-dinner casseroles. Kodwa asikho isizathu sokuthi ushizi angeke senze ukubukeka kwasekuseni. Ngamaprotheni ama-5g ama-ounce (cishe ngocezu), ushizi uphakamisa ucezu oludala lwe-toast noma i-bagel endaweni yesiprotheni ephakeme.
Zama ucezu lweshizi kucezu lwesinkwa esibomvu esinomsoco ukuze uthole ukudla kwasekuseni okwanelisayo.
I-Mean Meat
Yidla njengabaseYurophu benesipulangwe sezilwane, ushizi, izithelo, nesinkwa. Zama i-ham, i-turkey, inkukhu, i-prosciutto, i-salami, i-bacon yaseCanada, nokuningi. Uqinisekile ukuthi uzothola amaprotheni ukukhahlela-angaba ngu-7g nge-ounce-kanye nokuthatha okuhlukile, nokunambitha, ngesikhathi sasekuseni.
Ubisi
Ku-8g amaprotheni indebe ngayinye, awukwazi ukuphika amandla amaprotheni ebisi. Yisebenze nge-grain-grain cereal, ku-smoothie, noma njengesithako ekudleni kwasekuseni izinto ezifana nama-muffins noma ama-pancake.
Soy Milk
Ngokufana nobisi kuma-protein alo okuqukethwe-8g ngayinye yobisi lwe-cup-soy bangenza cishe konke okukwenziwe ubisi lwezinkomo. Uma kuqhathaniswa nezinye izindlela zobisi ezifana nobisi lwelayisi noma ubisi lwe-almond, ubisi lwe-soy buqukethe amaprotheni aphezulu. Uma ungakhathaleli ukunambitheka kosawoti wokuqala we-soyya ozamayo, thenga nxazonke-kunezinye izindlela eziningi ezisekelweni zamashalofu esitolo.
I-Cottage Cheese
Ukuphuza amaprotheni angama-25g indebe, i-cottage shizi i-e-yogurt elula (futhi ngokuvamile engenawo ushukela). Phakamisa izithelo ezintsha, amantongomane, noma i-granola ephansi ye-fat for a choice breakfast kwasekuseni okumnandi. Zama ukuxuba ushizi we-cottage ube yingxube ye-pancake noma i-muffin batter for punch protein punch.
Butter Nut
Ibhotela le-peanut iqukethe kufika ku-8g ngalinye nge-2 tbsp, kanti ezinye izitshalo ze-nut buthela cishe ku-7 kuya ku-8g ngamaspuni amabili ekhonzayo.
Ngokwesilinganiso, ama-nut butters aqukethe ama-16g amafutha (ama-kilojoule angu-145), kodwa ungavumeli lokho kukudedele kude nezinzuzo zabo zezempilo, okufaka amafutha omega-3 nezinye izakhi ezibalulekile. Spread ibhotela ye-nati kwenye isinkwa esithile, i-bagel, noma ibhotela le-swirl in oatmeal yummy, isinkwa sasekuseni esanelisayo okunye. Vele uqiniseke ukuthi ubukela usayizi wesabelo ukuze ungadluli ama-khalori.
Amantongomane
Njenge-nut butters, amantongomane afaka amaprotheni amaphuphu kwasekuseni. Ungakwazi ukwengeza amantongomane oatmeal, yogurt, okusanhlamvu okubandayo, noma nje uwaxube engxenyeni yendlela yokuzenzela ngezithelo zomisiwe. Uzothola amaprotheni angaba ngu-4 ukuya ku-6g ngehora ngalinye, kuye ngokuthi uhlobo lomdla odlayo.
Tofu
Lo mkhiqizo we-soya unamaprotheni angu-10g ngesigamu sehafu, okwenza kube kuhle ukukhakha-ukuqala usuku lwakho. Sebenzisa i-tofu ngesidlo sasekuseni , i-quiche, noma ku-smoothies noma ukuthuthumela.
Ubhontshisi
Ziyinqaba? Kungenzeka. Amasiko amaningi adla ubhontshisi ekudleni kwasekuseni, futhi ngokungafani kwazo kokudla okunambitheka kanye nezakhi zomzimba we-stellar (cabanga ngefiber, B vithamini, nensimbi), awukwazi ukushaya into yokugcwalisa. Gcoba ubhontshisi ku-tortilla nge-ushizi kanye ne-salsa, futhi awunayo nje iphrotheni ephakeme kwasekuseni, kodwa ukulungele ukuhamba uma ukhona.
Izwi kusuka
Uma udla i-high-protein yasekuseni, kufanele uqiniseke ukuthi ungadli amaprotheni amaningi kulo lonke usuku. Ama-protein akho adinga azohluka kuye ngokuthi uneminyaka yakho nokuthi usebenza kanjani, kodwa ngokuvamile, iningi labantu abadla ama-kilojoule angu-2 000 ngosuku kudinga amagremu angu-75 kuya kwangu-100 amaprotheni ngosuku.
Umthombo
Leidy HJ et al. Imiphumela emihle ye-high-protein kwasekuseni emidlalweni ye-appetitive, i-hormonal, ne-neural elawula umthamo we-energy wokudla ngokweqile ngokweqile / ngaphezulu, "ukudla kwasekuseni-ukweqa," amantombazane asekupheleni kwesikhathi. I-American Journal of Nutrition Clinic. April 2013.