Tofu Izingcezu ze-soy zifana neseyili engenalutho, isimemo sokudala izinto zokupheka: zizocwilisa ukunambitheka kwanoma yiziphi izinongo ozengezayo. Izinhlobo ezithambile ze-tofu zilungele ukwenza ama-smoothies nama-puddings. Eziqinile zibhakwa kahle noma zithoswe ku-wok, bese zifakwa esaladini, noma ziphekwe nazo sandwich noma inkambo eyinhloko yemifino, kuhlanganise ne-spaghetti-based. Ngaphezu kwamaprotheni, i-tofu eyenziwe nge-calcium sulfate inothile nge-calcium enempilo emathanjeni (funda ulwazi lwephakheji). Umkhandlu: Asikho isikhathi esanele sokupheka? Thenga i-tofu eyenziwe ngomumo. Okuqukethwe kwamaprotheni: Cishe i-10g ngokuphakela okujwayelekile (100g) i-tofu eqinile.
ubhontshisi Noma yisiphi isidlo sizokwanelisa kakhulu uma wengeza ubhontshisi kuso, ngoba. iqukethe amaprotheni amaningi kanye ne-fiber. “Ubhontshisi ocebile kuzo zombili izinhlobo ze-fiber—ancibilika emanzini futhi ongancibiliki—usiza ukwehlisa izinga le-cholesterol egazini futhi usize ekugayeni ukudla,” kusho uWarren. Utusa ukudla izinhlobonhlobo zikabhontshisi, okuhlanganisa uphizi (Cicer arietinum), ubhontshisi omnyama, nobunye ubhontshisi obunemibala. Ungakwazi ukupheka ibhodwe elikhulu likabhontshisi - ngesikhathi esisodwa ngesonto, ukuze ungachithi isikhathi ukupheka (kubhontshisi - ngokuvamile kakhulu). Noma uthenge ubhontshisi osemathinini endaweni yokugcina - imbiza kuphela okufanele ibe ngaphandle kokulinganisa, nomkhiqizo ngokwawo - ngaphandle kokwengeza usawoti (futhi, funda ulwazi kwiphakheji). Umkhandlu: lapho upheka, engeza i-seaweed encane kubhontshisi - khona-ke ubhontshisi uzomuncwa kangcono. Okuqukethwe kwamaprotheni: 7 g inkomishi enguhhafu kabhontshisi omnyama ophekiwe.
I-yogurt yesiGreki Kuyafaneleka ukufaka esikhundleni se-yoghurt evamile nalokhu okuhlukahlukene okunamandla futhi okusanhlamvu - okuthi, ngaphezu kwalokho, kuqukethe amaprotheni aphindwe kabili. U-Warren uyayiziba ngokuphelele iyogathi enekhalori ephansi, futhi uncoma iyogathi yesiGreki ngamafutha angu-2% noma ngisho nangaphezulu - ngoba. yilo mkhiqizo onikeza umuzwa wokusutha nokwaneliseka ngokudla isikhathi eside. Thenga iyogathi ebhalwe nge-organic noma nini lapho kungenzeka: Ucwaningo lwesayensi lwakamuva lubonise ukuthi ubisi oluphilayo lunama-omega-3 fatty acids anenhliziyo enempilo kunobisi oluvamile. Kungcono ukuthenga iyogathi yesiGreek engenalutho - engafakwanga uswidi futhi engenazo izithasiselo - bese wengeza kuyo isiphuzo esimnandi semvelo ngokwakho, njengoju. Umkhandlu: Awuthandi ubumnandi, kodwa umuncu? Engeza izipuni ezimbalwa ze-yogurt yesiGreki esobho elinokhilimu noma isitshulu semifino. Okuqukethwe kwamaprotheni: mayelana ne-15 g nge-100 g ye-yogurt ye-Greek engu-2%.
Amaqanda* Qala ekuseni ngeqanda elilodwa (bese uyeka emini). Ungalahli i-yolk! “Iwumthombo omuhle kakhulu we-choline enenzuzo, ebalulekile ekusebenzeni kahle kwamangqamuzana omzimba,” kusho uWarren. Isikhuphasha seqanda siqukethe ne-lutein nama-antioxidants alungele impilo yamehlo. Qaphela: I-USDA incoma ukuthi kungabi ngaphezu kwama-300 mg we-cholesterol ngosuku, futhi iqanda elilodwa elikhulu selivele line-186 mg. Umkhandlu: kungcono ukuthenga imikhiqizo evela emapulazini, futhi okungcono eqinisekisiwe ngokuthi "organic", ngoba. amaqanda anjalo anempilo, futhi izimo zokugcina izinkukhu zivame ukuba nezimiso zokuziphatha (kukhona ngisho nelinye elingakahleleki e-USA). Okuqukethwe kwamaprotheni: 6 g iqanda ngalinye elikhulu.
Isililo Lezi zinhlamvu ezincane ziqukethe imicu eqeda indlala njengobhontshisi. Umehluko wukuthi ama-lentile angeke afakwe emanzini, kodwa aphekwe nje - futhi kuzothatha imizuzu engu-20-30 kuphela. Okubaluleke nakakhulu, ama-lentile "awumthombo omuhle kakhulu we-folic acid, obalulekile ohlelweni lwezinzwa kanye nempilo yonke - ebaluleke nakakhulu kunobhontshisi," kugcizelela uWarren. Usikisela ukuthi udle amalenti ane-iron anothe ngokudla okunovithamini C ogcwele, njengotamatisi (noma amawolintshi), ukuze usize umzimba wakho ukumunca okusansimbi. Ithiphu: awuwathandi amalenti aphekwe kakhulu? Zama izinhlobo eziqinile! Okuqukethwe kwamaprotheni: 9 g inkomishi ngayinye yesigamu se-lentils ephekiwe.
Amantongomane nebhotela lamantongomane Idlanzana nje lama-walnuts, ama-alimondi, ama-cashews noma amantongomane akunikeza amaprotheni. Noma ukhetha ibhotela lamantongomane? “Zombili zinikeza umzimba amafutha e-monounsaturated asiza ukwehlisa i-cholesterol embi,” kukhumbula uWarren. Weluleka ngokumelene nokukhetha ibhotela le-calorie eliphansi, ngoba. inamaprotheni amancane. Ibhotela le-nut elingcono kakhulu liqukethe izithako ezimbili kuphela: amantongomane nosawoti. Kuhle ukuwugcoba esinkwa, usifake ezitsheni ezishisayo, bese uxova ama-smoothies asekuseni. Ithiphu: Uma ungezwani namantongomane, ungashintsha ibhotela lamantongomane ngokunamathisela imbewu ye-sunflower. Okuqukethwe kwamaprotheni: 7 g ngamunye 2 wezipuni of nut butter.
I-Tempe Ungadeleli ama-rough, ane-nutty flavour, tempeh. Njenge-tofu, yenziwe ngesoya, kodwa kuneqhinga elilodwa: “Ubhontshisi uvutshiwe, okudala amagciwane alungele amathumbu akho,” kusho uWarren. “Inqubo yokuvutshelwa iphinde iphule ama-carbohydrate okunzima kwabaningi ukuwagaya, okwenza lo mkhiqizo unambitheke kakhulu kubantu abanezisu ezingayibekezeleli i-tofu.” Ukuze uthole isidlo "esiqala imifino" - okunye ukunambitheka esikhundleni senyama - nquma i-tempeh bese uyisosa, bese uphonsa kusosi ye-spaghetti noma ukugcwalisa i-taco, noma wengeze esitsheni esishisayo. Ithiphu: "Ubhekeni" osuvele uphekwe ubhema unganonga amasaladi namasemishi emifino. Lokhu kuwusizo ikakhulukazi kulabo abasanda kuba yimifino. Okuqukethwe kwamaprotheni: 21g izinga ngalinye (100g) lokuphakelwa kwe-tempeh elungisiwe.
Futhi ithiphu lokugcina: Akudingekile ukuxuba imithombo yamaprotheni engaphelele (ukudla okunjalo ngokwakho akunawo wonke ama-amino acid angu-9 abalulekile) esidlweni esisodwa: isibonelo, irayisi nobhontshisi. Lokhu kungenziwa phakathi nosuku. Uma udla izinhlobonhlobo zokudla kwemifino nsuku zonke, umzimba wakho cishe uzoba sesimweni esihle. Uma kukhona ukungabaza, ncika i-quinoa - okunye kokudla okumbalwa okusekelwe ezitshalweni okuqukethe amaprotheni aphelele: 4 g weprotheyini ngohhafu wenkomishi yequinoa ebilisiwe.
Umthombo -