Ngokusho kochwepheshe bezolimo, 2018 unyaka wokudla zonke izinhlobo zokudla okutshalwe ezitshalweni. Ukudla kwezitshalo eziphezulu amaprotheni kukhona ezinye izinto ezifunwa kakhulu futhi futhi kwenzeka ukuthi yisigaba esivame ukungaqondakali kahle. Kulula kunalokho ongase ucabange ukuthi uthole lezi zokudla eziphezulu ezithandwa amaprotheni ekudleni komndeni wakho kwansuku zonke. Nakhu okuncane kokudla okunamandla kakhulu kwamaprotheni, okukhulile kusuka ezitshalweni.
Amaprotheni 101
Bheka ama-amino acids kunoma yikuphi incwadi ye-biology futhi uzothola ukuthi yizakhi zokwakha amaprotheni. Naphezu kwencazelo yabo ethobekile, i-amino acids iyisici esibalulekile sempilo. Ama-amino acids kanye nezinzuzo zabo zezempilo ziye zaba amazwi okudla okunomsoco kodwa isayensi ngemuva kwabo isadideka kuningi.
Uma sidla ukudla okunamaprotheni, zidilizwa zibe izingxenye zazo ze-amino acid. Ukudla okuhlukene kunamasidi amino ahlukene. Kukhona ama-amino acids angama-20 kanti futhi uma bengena emzimbeni, baxhunyiwe futhi bahlelwe kabusha ukuze benze imisebenzi eminingana ebalulekile kubandakanya ukudala izicubu ze-muscle, okuvumela ukulinganisela kwamanzi, ukuzivikela komzimba, nokukhiqizwa kwe-enzyme.
Lapho unquma ukuthi yiziphi ukudla eziphethwe amaprotheni, umgomo ukuqeda zonke izakhiwo zomakhiwo. Ukudla kwezilwane njengenyama, amaqanda kanye nobisi kuqukethe wonke ama-amino acids angu-20, kanti amaprotheni avela ezitshalweni angase alahlekelwe eyodwa noma ngaphezulu i-amino acid.
Khetha ukudla okusekelwe esitshalweni kuhlangabezane ne-amino acid 20, kuyilapho abanye, lapho bedliwe ekuhlanganiseni okuthile, nabo bangahlangabezana nalezi zidingo. Isibonelo, ilayisi nobhontshisi ndawonye bangezela kuzo zonke ama-amino acids angu-20.
Izinketho ezisekelwe ezitshalweni zamaprotheni ziyakhanga ngoba eziningi ziphansi emafutheni anelisiwe uma kuqhathaniswa nokudla okusezilwaneni.
Ukudla kwezitshalo nakho kuqukethe i-fiber yesistimu yokugaya ukudla okunempilo futhi kunomthamo omkhulu we-carbon. Izitshalo nazo ziqukethe ama-phytochemicals ahlukene kanye nama-antioxidants avikela amangqamuzana futhi alwe nokuvuvukala kuwo wonke umzimba.
I-Superstar Plant Proteins
Kunezindlela eziningi zokujabulela amaprotheni asekelwe ezitshalweni uma ubhekene nalezi zikhathi eziyisikhombisa zokudla okunomsoco. Ngenxa yokuthandwa okwedlulele kokudla okutshalwe kuzo izitshalo, lokhu kudla kungabizi futhi kulula ukuthola esitolo sakho sendawo.
Soy
Umshini wezinkolelo unikeze ukudla okunama-soy like edamame, tofu kanye nobisi lwe-soy idumela elibi. Beka inhlebo eceleni futhi wamukele lezi zokudla, njengoba izinzuzo zempilo ze-soy ezitholwe ngokwesayensi zigcwele. I-soya kanye nokudla okusekelwe nge-soy are fat fat and beza ngokwemvelo nge-arsenal ephelele yama-amino acids, okufanayo okutholakala enyameni. Jabulela i-tofu eyengeziwe ye-cubed esikhundleni sokuthi uhambise amaqanda aphuziwe , ugosiwe kuhhavini elishisayo, noma ususwe epanini elingenqamuki ngamaconsi amafutha amancane futhi unomunyu usawoti. Ubisi lwe-Soy uqukethe ama-gramu angu-7 amaprotheni ngokukhonza eyodwa indebe. Ingxenye efanayo yobisi lwezinkomo iqukethe amagremu angu-8. Ubisi lwe-Soy buya ne-vitamin D ne-calcium, okwenza kube ukushintshwa okungahambi kahle kobisi lwe-cereal, smoothies, nokubhaka.
Amalenti
Ama-lentils ayimifino engathandeki kakhulu ngoba ngenxa yokubona okunomsoco banakho konke. Ama-lentile apakisha ngomthamo omkhulu wezakhi, kufaka phakathi amafutha enempilo nama-carbs aphethwe yi-fiber. Ngokuqukethwe okubili kwamaprotheni we-quinoa kanye nohlu olude lwamavithamini namaminerali, kufanelekile ukudla kaningi. Sebenzisa i-lens ezinesobho, izitshalo , izitsha zangasese, noma iziqu eziyinhloko zemfundo ezifana nezitshalo ze-tacos ne-lettuce. Ama-lentils angasetshenziselwa ukufaka inyama esikhundleni sokupheka ama-burgers kanye nesilwane.
Amantongomane
Thola izindlela zokufaka amantongomane asezimboni ezifana nama-almonds, ama-walnuts, nama-cashews ekudleni kwakho kanye nokudla okulula. Uhlobo ngalunye luni lugcizelela amaphrofayli akhe okhethekile okondla futhi kukhona indawo yabo bonke ekudleni okunempilo.
Ama-walnuts ama-Omega-3 acebile afaka ukunambitheka okuyingqayizivele nokwakheka kwezinto ezenziwe nge-smoothies futhi zenzele okunye okunye okunye okunye okunye okunye okukudla kwezitshalo zemifino. Ama-alimondi aqhakazile agcwele u-vitamin E (i-antioxidant enamandla) futhi iyindlela elula yokugwema icala le-maschies. Ama-alimondi angasetshenziselwa amabheji enempilo ye- granola eyenziwe ngokwenziwa, i-almond butter, nama-muffin. Iphunga elimnene, elibhekwa yi-buttery lika-cashews yinto eyamukelekile ekudambiseni i-rice kanye nelayisi ethosiwe . I-soak cashews emanzini ubusuku bonke bese uhlanganisa ukufaka phakathi kwe-smoothies kanye nesobho njenge-vegan esikhundleni se-ukhilimu.
I-Quinoa
I-quinoa isinye isidlo esisekelwe esitshalweni esinephaneli eligcwele eligcwele lama-amino acids njengenyama. I-quinoa yizinhlobo ezincane kakhulu ezingasetshenziswa eziluhlaza noma eziphekwe ezisukweni, izaladi ezibandayo nezifudumele, kanye nama-oats amaningi. I-quinoa nayo yenza okukhethwa kukho okungenasisindo okugcwalisa okusanhlamvu ngamapilisi agcwele ama- burgers we-veggie. Ingqikithi ngayinye ye-quinoa ephekiwe ifaka ipayipi, insimbi nama-gram ayisishiyagalombili amaprotheni. Yenza ama-batches ngobuningi ngosuku lokudla kwangaphambi kokudla, kuthatha imizuzu engaba ngu-20 ukulungiselela.
Ibhitela lamantongomane
Bheka ngaphesheya kwamaswidi ukuze uthole ibhokisi lesidlo sasemini bese usebenzisa ibhotela ye-peanut ukuze unike i-flavour, ukuthungwa kanye nobuhle obusekelwe esitshalweni. Isiphephelo ngasinye sezinyawo ezimbili esisebenzela le ntandokazi yezinyane ezindala eziqukethe ama-gram ayisishiyagalombili amaprotheni, kanye namafutha angenasisindo anempilo. Uma uthengisa imbiza yebhokisi le-peanut, bheka umkhiqizo ngolwazi olulula lwezithako (amanci kanye nosawoti) esikhundleni samafutha asetshenzisiwe noshukela owengeziwe.
Ama-Chickpeas
Ubhontshisi ungenye yama-proteine asekelwe kakhulu ezitshalweni. Ngenye indebe ye-chickpeas (i-garbanzo ubhontshisi) uzothola ama-gramu angu-15 amaprotheni nesigamu sezinhlanzi zokulwa nendlala. Engeza ama-chickpeas ku-avocado toast, ama-vegetable noma ama-salads okusanhlamvu noma uhlanganise i-batch ye-hummus yokudonsa nokusabalalisa ngamaswidi. Ama-chickpeas ahlanjululwayo, aphelile futhi anomile angabuye ahlolwe futhi agwetshwe kuhhavini ngokudla okunomunwe omuncu.
Imbewu ye-Chia
Eyaziwa ngokuba namafutha amaningi e-omega-3 kanye nekhono labo lokuhluma ezitshalweni eziluhlaza eziluhlaza, kunezinzuzo eziningi zokudla okunomsoco wezinhlamvu ze-chia. Uma kungenakwenzeka futhi kunzima ukuthola isithako, i-chia iye yahamba ngokujwayelekile. Ziyisivuno esithandwayo sezimbiza ze-smoothie kodwa iningi labantu aliqapheli okuqukethwe kwamaprotheni okuthandayo kwe-chia. Izipuni ezimbili zezinhlamvu ze-chia ziqukethe amagremu ayisithupha amaprotheni kanye nesilinganiso esiningi samafayibha. Gqugquzela imbewu ye-chia nge-yogurt, ubisi lwe-almond kanye nezithelo eziqoshiwe kanye nesitolo efrijini ngobusuku obunzima be-chia pudding ekuseni. Hlanganisa ama-spoonfuls ambalwa ube yi-smoothies noma uxubane ngamanzi futhi usebenzise njenge-iqanda lokushintshwa kwama-muffin nezinye izinto ezibhaka.