Mapuroteni anofanira kunge aripo mukudya kwako, kunyanya munguva yekudya. Izvo zvakakosha pakugadzirwa kwesimba nekuchengetedza mishonga yemasumbu muhutano hwakanaka. Kudya kwezuva nezuva kwe30% kunofanira kuva nemaprotheni emiti ekurasikirwa. Zvakanakisisa kupa zvaunoda mapuroteni emhuka, sezvo pamwe navo, muviri unogamuchira amino acid anokosha anodiwa kumunhu.
Ndezvipi zvekudya zvaunoda kana uchidya mapuroteni kudya?
- Chicken Breast . Muna 100 g yechigadzirwa ichi, 18.7 g yeprotheni. Chifu chekuku ndicho chinhu chikuru chezvokudya zvakawanda. Kuchengeta zvinhu zvose zvinobatsira uye mapuroteni anosanganisira, gadzirirai mazamu kune vakaroorana kana muchoto.
- Turkey fillet . Muna 100 g ine 25.4 g yeprotheni. Kana iwe usingakwanisi kudya huku, shandura iyo neTkey. Zvigadzirwa zvakadai zveprotini yezvokudya zvinonyanya kukosha uye zvinowanikwa nyore nyore. Iwe unogona kubika turkey nenzira imwechete sehuku.
- Nzombe tenderloin . Muna 100 g yechigadzirwa ichi ine 28 g yeprotheni. Kubva pane nyama yenyuchi zvinokwanisika kugadzirira zvimwe zvakasiyana-siyana zvekudya zvinobatsira kusiyanisa kudya kwako.
- Trout . Muna 100 g ine 17.5 g yeprotheni. Muzvokudya zvinogamuchirwa neprotini yekudya zvinofanira kunge zviripo hove. Imwe yevamiririri vepamusoro ndiyo mhashu, sezvo inobatsira kuderedza cholesterol uye kuibika iyo nyore.
- Mazai . Muna 100 g ine 13 g yeprotheni. Ipamusoro ye5 pcs inobvumirwa nezuva, izvo zvinoreva kuti chiyero chemaprotheni chakanyanya kuwedzerwa. Ingoedza kudya imwe protein. Mazai anogona kubikwa, akabikwa, omelets akabikwa, nezvimwewo.
- Low-fat cottage cheese . Muna 100 g ine 16.5 g yeprotheni. Kubva mauri unogona kugadzirira cocktails uye mashokiti anonaka nemichero. Ngwarira zuva rokupera.
Zvokudya zvinogamuchirwa neprotini yekudya zvichakupa mukana wekuita yakakwana yemenyu zuva nezuva.