Iprotheyini iyawenza umzimba wakho Okuninzi kokulungileyo. Yakha iiseli ezisempilweni kwaye ilungisa ezo zonakeleyo, igcina amajoni akho omzimba ekwimo encopho, kwaye ikuncede uzive ugcwele kwaye wanelisekile emva kokutya. Kwesi sicwangciso sokutya seentsuku ezi-1, izidlo kunye ne-snacks zibonakalisa imithombo yeprotheyini enempilo, kuquka inkukhu, i-yogurt ye-Greek, amaqanda, i-edamame kunye nee-chickpeas, ezidibanisa ukuhambisa i-98 grams yeprotheni eyanelisayo ngosuku.
Ngelixa iprotheni ineenzuzo ezininzi, ukutya okunempilo kumalunga nokugcina ulungelelwaniso olufanelekileyo lwecarbohydrates, amafutha kunye neprotein. Yidla iiprotheyini ezininzi kunye nee-carbs ezimbalwa, kwaye uya kugqiba ukulahlekelwa kwizondlo ezibalulekileyo ezivela kwi-carbohydrate-containing foods-niacin, i-fiber kunye ne-magnesium, ukubiza ezimbalwa. Sigcina ibhalansi enempilo kule sicwangciso sokutya se-calorie ye-1,800 ngokulandela i-Macronutrient Distribution Range ekhuthazwayo-isikhokelo sokutya okulinganayo okusekwe yi-Institute of Medicine. Iphakamisa ukuba iiprotheni zenza i-10-35% yeekhalori zemihla ngemihla zizonke, i-carbohydrates ziwela ngaphakathi kwe-45-65%, kunye namafutha abe phakathi kwe-20-35% yoluhlu. Ngokutya ngaphakathi kolu luhlu, kufuneka ufumane zonke iivithamini kunye neeminerali ezibalulekileyo ozifunayo suku ngalunye, kunye neprotheyini eninzi ukuze uhlale uziva ugcwele kwaye wanelisekile imini yonke.
Iiprotheyini eziphezulu ze-500-Calorie DinnersIsidlo sakusasa
Isidlo sakusasa (407 calories, 31 g protein)
• I-1 ye-Brokholi kunye ne-Parmesan Cheese Omelet
endaweni yomgubo we tapioca
A.M. I-snack
A.M. I-snack (114 iikhalori, 9 g protein)
Amaqunube aneLemon-Vanilla yeGreek Yogurt
• I-1 indebe ye-strawberries
• 1/3 ikomityi nonfat iyogathi Greek
• 1 tsp. imaple syrup
• 1/2 tsp. i-vanilla extract
• 1 tsp. ijusi yelamuni
Hlanganisa iyogathi kunye nesiraphu yemaple, i-vanilla extract kunye ne-lemon zest. Amajikijolo aphezulu kunye nomxube we-yogurt.
Isidlo sasemini
Isidlo sasemini (510 iikhalori, 32 g protein)
• 1 ukukhonza Mediterranean Wrap
P.M. I-snack
P.M. I-snack (100 iikhalori, 8 g protein)
Ityuwa kunye nePepper Edamame Pods
• I-1/2 yekomityi yeedamame pods, iqhunyiswe (inokuba kwi-microwave okanye kumphezulu wesitovu)
• Fafaza ngetyuwa erhabaxa kunye nepepile yomhlaba ukunambitha.
Isidlo sangokuhlwa
Isidlo sangokuhlwa (671 calories, 16 g protein)
• 1 ukuphaka iTurmeric Rice Bowl neGaram Masala Root Vegetables & Chickpeas (1 ikomityi yemifuno-ichickpea umxube & ¾ ikomityi yerayisi)
zokutyela zivala ngo-2020
Itotali yosuku: 1,800 iikhalori, 98 grams protein, 213 grams carbohydrates, 31 g fiber, 65 g fat, 2,237 mg sodium.
Awuqinisekanga ukuba sisicwangciso sakho esi? Sinikezela ngezicwangciso ezahlukeneyo zokutya kwiimeko ezahlukeneyo zempilo, iimfuno kunye nokutya. Fumana isicwangciso sokutya esisebenza kakuhle kuwe.
Ungaphosi!
- IVeki yeeProtein eziphezulu zaseNtwasahlobo zeDinner: IVeki yeeProtheyini eziPhezulu zaseNtwasahlobo zeDinner
- Isicwangciso seSidlo seMacros: Isicwangciso seSidlo seMacros
- Isicwangciso seSidlo seentsuku ezisi-7 sokuNciphisa Ubunzima: Iikhalori eziyi-1,200: Isicwangciso seSidlo seentsuku ezi-7 sokuLahla ubunzima: iiKhalori eziyi-1,200
- Isicwangciso seSidlo seentsuku ezisi-7 sokuNciphisa Ubunzima: Iikhalori eziyi-1,500: Isicwangciso seSidlo seentsuku ezi-7 sokuLahla ubunzima: iiKhalori ze-1,500
- Isicwangciso seSidlo seentsuku ezisi-7 sokuNciphisa Ubunzima: 2,000 Iikhalori: Isicwangciso seSidlo seentsuku ezi-7 sokuLahla Ubunzima: Iikhalori ezingama-2,000
