Amaprotheni ayinto ebaluleke kakhulu yokwakha umzimba. Kuyi-macronutrient enekhono lokwakha nokulungisa yonke into kusukela emathanjeni kuya emisipha kuya esikhumbeni. Kuyasiza futhi kubabukeli besisindo, njengoba kunikeza umuzwa wokugcwala ovimbela ukudla ngokweqile. Imithombo yamaprotheni ethandwa kakhulu kubantu abadla imifino yi-tofu, iyogathi, nobhontshisi. Namuhla sikunikeza izindlela ezi-5 ze-tofu evamile. udali omnyama Lolu hlobo aludumile kakhulu kunelentili eluhlaza noma ensundu. Thola uhlobo olusha lwemifino equkethe amagremu angu-12 weprotheyini esekelwe esitshalweni ngekota ngayinye. Ama-lentile amnyama nawo aqukethe i-iron kanye ne-fiber yokudla. Futhi ucwaningo lubonisa ukuthi ukudla okwandayo kwe-fiber kungavikela umfutho wegazi ophakeme nesifo sikashukela. Enye inzuzo: iba thambile ngemva kwemizuzu engu-20 emanzini abilayo. Njengoba ama-black lentil ebamba isimo sawo ngisho nalapho ephekiwe futhi ekwazi ukumunca iphunga elimnandi, enza isengezo esihle kakhulu kumasaladi nesobho. Gcoba i-lentile ephekiwe ngemifino eqoshiwe, amakhambi, nemvunulo kalamula. Einkorn ukolweni Eyaziwa nangokuthi i-Zanduri, ithathwa njengohlobo lukakolweni wasendulo. Abantu bebelokhu bewudla kudala ngaphambi kokuba isayensi ithuthukise ukolweni wesimanje ojwayelekile. Kukholakala ukuthi okusanhlamvu kakolweni wasendulo kunomsoco futhi kulula ukugayeka kunokolweni oyinhlanganisela. Inkomishi ngayinye yekota iqukethe amagremu angu-9 wamaprotheni. Futhi inamavithamini namaminerali amaningi, okuhlanganisa amavithamini B, i-zinc, insimbi ne-magnesium. Ama-gourmets amaningi ayayithanda i-Zanduri ngenxa yokunambitheka kwayo okunamantongomane. Pheka lokhu kukakolweni ngendlela obuzopheka ngayo ilayisi, bese ulisebenzisa kuma-risotto, amasaladi, ngisho nama-burritos. Ufulawa kakolweni ungathuthukisa inqwaba yama-pancake noma inqwaba yama-muffin. IHholooumi Ungathanda isiteki sikashizi? Thola i-halloumi. Lo shizi onenyama, oqinile, owenziwe ngokwesiko ngengxube yobisi lwenkomo, lwembuzi nolwemvu, unokunambitheka okujulile, okumnandi, kanye namagremu angaba ngu-7 weprotheyini yezinga eliphezulu ngamagremu angu-30 omkhiqizo. Ngokungafani nezinye izishizi, i-halloumi ingafakwa eyosiwe noma ifakwe epanini ngaphandle kokuncibilika. Ngaphandle, iba crispy, futhi ngaphakathi - velvety. gazinga izingcezu eziwugqinsi ze-halloumi esitokisini esinamafutha amaminithi angu-2 ohlangothini ngalunye bese ukhonza nge-chimichurri sauce. Engeza ama-cubes aphekiwe kuma-saladi nama-tacos, noma uwaphakele ebhani elino-anyanisi we-caramelized namakhambi. uphizi othosiwe Uma udinga ukudla okulula okuningi, kodwa ungasawafuni ama-chips, zama ama-chickpeas athosiwe. Lesi sidlo sizonikeza cishe amagremu angu-6 weprotheyini esekelwe esitshalweni, i-fiber, kanye nokwelapha okuphuphumayo. Ungazipheka wena noma uthenge iphasela ozolishisa kabusha kuhhavini. Kungenziwa kokubili usawoti kanye noshukela. Ngaphandle kokuba ukudla okulula okumnandi ngokwawo, ama-chickpeas agazingiwe enza isiphuzo esihle kakhulu sesobho noma isithako emiksini yakho yokudla okulula oyikhonzile. i-sunflower paste Lokhu kunamathisela okuthambile kwembewu kabhekilanga kunikeza amagremu angu-7 wamaprotheni ngezipuni ezi-2 zomkhiqizo. Enye ibhonasi yokudla okunomsoco i-magnesium, imineral enenzuzo abacwaningi base-Harvard abathi ingasiza ukulwa nesifo senhliziyo. Sebenzisa ngendlela efanayo nebhotela lamantongomane. Sabalalisa izingcezu ze-apula ngalokhu kunamathisela. Ungamisa lapho noma uwashaye nge-blender uze uthole i-puree. Yengeze ku-shakes, ama-smoothies, ama-protein bars noma i-salad dressings.
2022-11-11