Kubalulekile ukutya iprotheyini eyaneleyo imini yonke, njengoko ibonelela ngezinto ezikrwada ukukugcina uphila, inceda ukugcina indlala kwaye inceda ekubuyiseni izihlunu kunye nokulungiswa okunokunceda. yonyusa imetabolism yakho . Nangona kunjalo, imalunga nomgangatho, kwakhona, kwaye iintlobo ezahlukeneyo zokutya kweeprotheyini zizisa isondlo esahlukileyo kwitafile. Ke kukuphi ukutya okunempilo kweprotheyini?
'Xa ndimisela ukuba zeziphi iintlobo zeprotheyini ezizezona zilungileyo, ndiqala ukucinga ngokumalunga ne-bioavailability, eyinxalenye yesakhamzimba esifunxwa kwindlela yokwetyisa, ukubunjwa kwayo okubalulekileyo kwe-amino acid kunye nokwetyisa kwayo. Kodwa kwakhona kufuneka siqwalasele ukuzinza kunye nezinye izibonelelo zesondlo ezibandakanyiweyo kumthombo, 'utsho uNicole Magryta RDN, umbhali we Yondla Isizwe Sakho: Ukuxhobisa Abazali Ukuze Bakhule Bomelele, Bakrelekrele, Abantwana Abaphumeleleyo .
Kwaye loo nto ithetha ukuba kuqwalaselwe ukuba ingaba kukutya okupheleleyo na, ukutya okupakishiweyo okwenziwe ngezithako ezisemgangathweni, ukuba inika idosi enzima yeprotheyini ngokuphakelayo kwaye (ewe) ingaba incasa njengoko injalo kuwe. Le yeyona mithombo ilungileyo kwaye imbi kakhulu yeprotheyini yokutya kwimpilo yakho, ngokutsho kwedietitians.
Nantsi iProtein engakanani ekufuneka uyitye yonke imihlaEzona Proteni zisempilweni
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Inkukhu
Inkukhu ine I-31 grams yeprotheni malunga nee-ounces ezi-3 eziphekiweyo , kwaye ngumthombo obalaseleyo weprotheyini ebhityileyo. 'Ikwaphezulu kwi-selenium, i-phosphorus kunye neevithamini ze-B, [ezi] ziibhloko zokwakha zomzimba ophilileyo kwaye zichaphazela ngokuthe ngqo amanqanaba amandla kunye nokusebenza kwengqondo,' utsho uMagryta. Ukongeza, i-selenium ilungile kwimpilo ye-thyroid, uyongeza. Ungasebenzisa inkukhu ngeendlela ezininzi: isuphu, iisaladi , kwizitya eziqhotsiweyo, ezicacileyo kunye nezigcadiweyo okanye ezigcadiweyo, kwii-tacos, kunye nokunye. Inkukhu ephilayo inokukhuliswa ngokweenqobo ezisesikweni kwaye ibe nomngcipheko ophantsi kokusingqongileyo kunenkukhu enkulu yesiqhelo. Ukuba kuhlahlo lwabiwo-mali lwakho, khetha i-organic.
Amaqanda
Nazi I-6 grams yeprotheni kwelinye iqanda elikhulu , kunye namaqanda aneprofayili epheleleyo ye-amino acid kwaye aqulethe isinyithi, iivithamini B, i-selenium, i-vitamin D kunye ne-choline, ngoko zilungile kakhulu kuwe (nazi Ukutya okuli-10 okuneprotheyini eninzi kuneqanda ). 'Kwaye amaqanda amabini kuphela aqulethe malunga ne-250-300mg ye-choline yezondlo zengqondo,' utsho uMagryta. Ungalibali ukutya i-yolks kuba kulapho phantse zonke ezinye izondlo, nangona ufumana iprotein kwabamhlophe. Ngokufanayo nenkukhu, zive ukhululekile ukukhetha amaqanda e-organic okanye amadlelo akhuliswe ngamadlelo ukuba ibhajethi yakho iyakuvumela. Banokunceda ukunciphisa amandla kunye nezixhobo ezingena kwisitya sakho.
Sonke siphulukene nophawu kwesi Sisondlo sibalulekileyo-hayi nje iVegansImbewu yeHemp
Kukho malunga I-9 grams yeprotheni kwiipunipoli ezi-3 zembewu ye-hemp . 'Ezi mbewu ziqulethe zonke ezisithoba ezibalulekileyo ze-amino acids kwaye ziyimithombo eninzi ye-gamma-linolenic acid (GLA) kunye ne-fiber yokutya,' utsho uMagryta. Lo ngumthombo ogqwesileyo wesityalo esekwe kwiprotheyini kwaye lukhetho olukhulu lwabantu abatya imifuno kunye nemifuno, kwaye bamnandi kakhulu kwaye basebenza ngeendlela ezininzi ekuphekeni. 'Imbewu ye-Hemp nayo igcwele i-antioxidants kunye namafutha angaxutywanga alungele impilo yentliziyo,' wongezelela. Zinokuphoswa ngokulula ekutyeni okufana nesmoothies, iyogathi, imifuno kunye neesaladi.
Ngaba ivanilla inokukhupha unxile
Islamoni
Akukho nto intlanzi malunga neentlanzi xa kuziwa ekubeni ngumthombo weprotheyini emangalisayo. Nazi I-25 grams yeprotheni malunga nee-ounces ezi-3 ze-salmon ephekiweyo . 'Ngomnye wemithombo engcono kakhulu yamafutha e-omega-3 kwaye ilayishwe iivithamini B kunye neselenium,' utsho uMagryta. 'I-Salmon ikwayinto enkulu yokutya okuchasayo ngenxa ye-omega-3 fatty acids enceda ukunciphisa izifo ezingapheliyo,' uyongezelela. Injongo yokutya intlanzi 2-3 amaxesha ngeveki.
Enye into exhalabisayo xa uthenga ukutya kwaselwandle kukuba uhambe nefama okanye ukubanjiswa endle. Nangona oku kunokubonakala kulula, impendulo intsonkothile kunokuba ucinga. Ukwenza ukhetho olungakumbi lokutya kwaselwandle oluhambelana nemozulu, jonga SeafoodWatch.org apho banika umlinganiselo wabalobi kunye nabalobi ngokugqibeleleyo kwiimpembelelo zabo zokusingqongileyo nempilo. Ukuze ufunde ngakumbi malunga neelebhile zokutya kwaselwandle, jonga yethu Isikhokelo soMthengi ococekileyo wokuTya ukutya kwaselwandle .
Ungaphoswa: Isikhokelo seeProtheyini eziBonelela iisayizi
Amandongomane kunye nembewu
Kwiprotheyini esekelwe kwisityalo, yiya kwiindongomane kunye nembewu. 'Iicephe ezi-2 ze-nut butters ziyakukunika i-4 ukuya kwi-8 grams yeprotheyini, kuxhomekeke kuhlobo oluthile lwendongomane okanye imbewu. La mandongomane anempilo kunye nembewu ayiqulathi iprotheni kuphela kodwa i-omega fats esempilweni, iivithamini, iiminerali kunye nefayibha,' utshilo uRandy Evans M.S., RD, LD kunye nomcebisi we. Intsha n'Lean . Sasaza ibhotela ye-nut kwi-toast okanye wonwabele amandongomane kunye nembewu efafazwe kwiisaladi, kwiisuphu okanye kwi-smoothies. Zama ezi Amandongomane ama-6 anempilo enokutyiwa .
Iilentile kunye neeLegumes
Ukuphakelwa kweembotyi okanye iilentile iqulethe malunga ne-7-8 grams ngesiqingatha sekomityi. 'Kunye nokuba ngumthombo weprotheyini, iimbotyi kunye neelentile zingumthombo omkhulu weevithamini, iiminerali kunye nefayibha,' utsho uEvans. Kwaye zilungile kwabo bangatyi inyama yezilwanyana kwiprotheni. Ngaphezu koko, musa ukulibala iimbotyi zesoya, njenge-edamame. A I-3-ounce yokukhonza i-tempeh ine 20 grams zeprotheyini, ikomityi enye Ndilubisi uye 5 grams kwaye 1 ikomityi ephekiweyo edamame une 18 grams.
Top Vegetarian Protein imithomboInyathi
Inyathi iphantsi, apho inyama yenkomo idla ngokuba yinyama ekhethiweyo. Uninzi lwenyama luya kungena malunga ne-17-27 grams yeprotheni kwii-ounces ezi-3 eziphekiweyo. Inyathi ineegram ezingama-21 yeprotheyini ebhityileyo kakhulu kwii-ounces ezi-3 eziphekiweyo. 'Lo ngumthombo omkhulu weprotheyini ebhityileyo, iivithamini ze-B, i-zinc, i-selenium kunye nentsimbi,' utsho uMagryta. Abantu abaninzi abayifumani i-iron yaneleyo, nto leyo enokukhokelela kwizigulo ezifana ne-iron-deficiency anemia. Ukuquka inyathi kunokukunceda ukuba uhlangabezane neemfuno zakho zentsimbi kunye neprotheyini.
Ezona Proteins zingenaMpilo
Konke ukutya kunokungena ekutyeni okunempilo, kodwa eminye yale mithombo yeprotheyini edweliswe ngezantsi ibonakala isempilweni kunokuba injalo. Musa ukuthembela kubo ukuhlangabezana neemfuno zakho zeprotheyini rhoqo.
IYogathi eswiti
'Abantu abaninzi basebenzisa iyogathi ethengwa evenkileni njengesidlo esikhawulezayo kuba ineprotein. Ngelixa kukho iiyoghurts ezisempilweni ezifumanekayo, uninzi lweeyogathi zorhwebo zineprotein encinci kwaye zihlala zilayishwa ngeswekile ngakumbi ukuba zithi zinamafutha aphantsi kwileyibhile, 'utsho uEvans. Iyogathi eswiti ide yenza uluhlu lwethu Ukutya oku-10 okuneswekile eninzi kune-donut ekhazimlisiweyo . Ke, musa ukukhohliswa apha. Khetha i-yoghurt yamaGrike endaweni yoko, njengoko ineprotheyini eninzi kuneyogathi eqhelekileyo, kwaye ujonge iinketho ezineswekile ephantsi.
Abapheki abaphambili kwimidlalo yodumo yaseMelika
Iiprotheyini kunye neePowders
U-Evans uthi, 'Lumkela iiprotheyini zokutya, ezinokuqulatha iswekile eninzi kunye nezinye izongezo. Ukuba kufuneka uwasebenzise njengomxhesho ongxamisekileyo, jonga ileyibhile.' Uthi ukukhangela uluhlu olufutshane lwezithako. 'Iiprotheyini ezininzi zeeprotheyini [kunye neepowders] kwimarike zifana neelekese ezipakishwe ngeprotheyini ecutshungulwayo kakhulu, iswekile kunye ne-high-glycemic carbs,' wongeza uMagryta. Xa ukutya kwakho kune-high-glycemic index, oko kuthetha ukuba baphakamisa iswekile yegazi ngokukhawuleza kwaye kunokukhokelela ekuqhekekeni kwamandla. Ukutya okuphantsi kwe-glycemic index kukunceda ufumane amandla njengoko uyifunayo, ngaphandle kwe-spike kunye nokuphahlazeka.
Ezinye iibha zinokuqulatha izimuncumuncu ezenziweyo. 'Izimuncumuncu ezenziweyo zinokuphazamisa iihomoni zethu zendlala kunye nokukhuthaza iintsholongwane ezimbi emathunjini ethu,' wongezelela. Umthombo kunye nomgangatho kubalulekile ekufumaneni imveliso elungileyo.
Izityalo 'Inyama' Replacers
Ezinye iibhega ezisekelwe kwizityalo, iisoseji kunye nezidlo ezidliwayo zinokuba ziindlela ezimnandi, kodwa umgangatho wehla kwi-brand. Ezi mveliso zihlala zicutshungulwa kakhulu ngokutya kunye noluhlu lokuhlamba lwezithako, izigcini kunye nezongezo. UMagryta wongeza, 'Zikwaphezulu kwisodium,' enokuthi ibe nefuthe kwimpilo yentliziyo ukuba idliwe ngokugqithisileyo. Ukuba awukwaleli kwisoya, jonga ileyibhile ukuze ubone ukuba imveliso inayo na. Ngokutsho kweZiko laseMelika loPhando lweCancer, akukho bungqina bokuba i-soy intake inyusa umngcipheko womhlaza wamabele kwabasindileyo . Ukuba utya i-soy, khetha iinguqulelo zokutya ezipheleleyo, ezifana ne-edamame kunye ne-tofu, ukunciphisa izongezo. Ukongeza, iimbotyi, iilentile kunye nezinye izinto ezithatha indawo yenyama yokutya, njenge-seitan, zinokukunceda ukuba usike izongezo ezingafunekiyo.
Itshizi esetyenzisiweyo
Ukutya ngokwako kunokuvakala njengokungcatsha kubathandi besonka samasi. 'Ngelixa itshizi yokwenyani inokungena kwicandelo lemveliso yezilwanyana esempilweni kwaye ineprotheyini elungileyo, uninzi lwabantu baseMelika batya isonka samasi esenziweyo okanye esenziweyo,' utshilo uEvans. 'Itshizi yokwenyani inokubiza-ingakumbi uluhlu olutyiswayo, itshizi yokwenyani, ngoko ke abavelisi benza itshizi, ethi, njengenyama ecoliweyo, iqulathe itshizi encinci kwaye ubukhulu becala yenziwe ngeeoyile ezicutshungulwayo kwaye zinemibala ebukeka njengetshizi,' uyalumkisa. Itshizi esetyenzisiweyo ikholisa ukuba neprotheyini encinci yeekhalori ezikuyo. Yiya kwi-real deal endaweni yoko. Iyakungcamla ngcono, nayo. Yongeza wethu Iitshizi ezi-6 ezisempilweni kuluhlu lwakho lokuthenga.
Okukwintsusa
Ekugqibeleni, zininzi iindlela zokonwabela iiprotheyini ngendlela esempilweni. Uninzi lwabantu baseMelika bafumana iprotein eninzi kwimihla ngemihla, kwaye banokuzuza ngokugxila kokunye ukutya okufana neziqhamo kunye nemifuno. Nangona kunjalo, ayizizo zonke iiprotheyini ezenziwe ngokulinganayo kwaye ukugxila kumgangatho kubalulekile. Oko kuthethwayo, akufuneki ukuba ugweme ukutya kuluhlu 'olubi kakhulu,' nangona unokufuna ukukutya ngokumodareyitha.
