Sei kutsiva nyama

Zvisinei nekutenda, ideology, nzira yekufunga kana tsika dzekudya, isu tingangoda kuziva nzira yekutsiva nyama muchikafu chedu kwenguva yakati kana nekusingaperi.

Mune nyaya dzehutano, nyama yakakosha nekuda kwemupiro mukuru wemapuroteni ayo aanotipa, zvisinei, isu tinowana akawanda miriwo, zviyo kana dzimwe nzira dzembeu izvo zvakare zvinotipa iyo inodikanwa protein. 

Boka remapuroteni hwaro hwakakosha hwoutano hwakanaka mumuviri, iwo anodikanwa vane simba y gadzira mhasuru inotibatsira kukunda kwedu zuva nezuva.

Inokurudzirwa kuti idye anenge 8 gramu epuroteni zuva rega rega kune ese makumi maviri makirogiramu ehuremu. Ndokunge, kana munhu achirema 60 kilos, ivo vanokwanisa kudya zvakapoteredza 24 gramu eproteinini kuti vasangane nedosi yakakodzera yehuremu hwavo.

Dzidza kutsiva nyama mukudya kwako

Tinoda kukuudza kuti ndezvipi izvo zvikafu zvine mapuroteni uye zvinovaka muviri zvine hutano kuitira kuti ugone dzivisa kudyiwa kwenyama nenzira yakapfava, dzakasiyana uye inoshanda.

Kufunga izvo mapuroteni akakosha pakudya kwedu, teerera kune inotevera runyorwa uye hunhu hwechikafu icho chatinokuratidza iwe.

Nuts

Nutsu ndechimwe chezvikafu zvakakwana, zvakapfuma mumaminerari uye mavitamini, senge iron, phosphorus, potasium, kana vhitamini E. Sarudza kudya maamondi, walnuts, mazambiringa akaomeswa, pistachios kana hazelnuts. Ivo vanogona kuwedzerwa kune yakakura nhamba yemidziyo semubatsiri.

Chikamu che 30 magiramu anotipa 3 kusvika ku7 gramu epuroteniIvo chikafu chakaringana chekudya kwekuseni, pakati-mangwanani kana kwechikafu. Iwe unofanirwa kungwarira kuti usapfuure izvo nekuti zvine caloric kwazvo, kunyangwe mafuta aine hutano, akapfuma mune akakosha mafuta acids akakwanira muviri.

Mbeu

Muchiitiko ichi, mbeu yemanhanga kana mbeu yezuva (sunflower) yakakwana kuwedzera mapuroteni ako, mune iyi nyaya, magiramu makumi matatu embeu inotipa pakati pe5 kusvika 8 gramu eprotein, zvishoma kupfuura nzungu.

Mafuta asina kunyungudutswa mafuta ane hutano ayo zvakare, mune izvi zvese mune nyaya yenzungu nembeu, zvine huwandu hwakawanda hwefibre iyo inotibatsira nemudumbu kufamba.

Tinogona kuwedzera zvigadzirwa izvi ku masaradhi, stews, smoothies, yogati, kana sauces.

Mazai

Icho chingangove chimwe chezvikafu zvinowirirana mukicheni, vanochinja zvinonaka zvichienderana nenzira yavanobikwa nayo. Yakakwana kune echinyakare chikafu chikafu kana kugadzira zvinonaka madhiri.

Ivo vagara vari mukutarisa kwekubatanidzwa zvakananga nekuwedzera kwe remafuta akawandisa. Panzvimbo iyoyo, isu tinofanirwa kuyeuka kuti zai rinoumbwa neiyo yolk uye nechena, mubatanidzwa unoita zai rose rinotipa isu anokwana magiramu matanhatu eprotini.

Muchena ndiye uyo une protein inodiwa, angangoita 3,6 gramu uye haina kana kafuta kecholesterol. Iwe unogona kuwedzera mazai kuchikafu chako pasina kunetseka, iwo ane iyo sere anokosha amino acids unoda muviri uye mapuroteni zvinobatsira iwe kuvaka mhasuru mhasuru.

Iyo ingangove puroteni yakakwana kwazvo yatinogona kuwana mushure meiyo inowanikwa mumukaka wemvere. Naizvozvo, shandisa mazai nenzira yaunoda zvakanyanya: yakabikwa, yakabikwa, yakakangwa, yakabikwa kana muhari.

Zvigadzirwa zvemukaka

El cheese pamusoro pazvose, ndiyo imwe yesarudzo dzakanakisa kuti uwedzere kudya kwako kweprotein. Mune ino kesi, sarudza iyo koteji chiziIyo yakaderera mune makabhohaidhiretsi uye yakapfuma kwazvo mune chinhu ichi. Rudzi urwu rwechizi rine casinini, puroteni inogaya nyore uye hazvikonzere kukuvara kana kuremerwaUye zvakare, zvinotibatsira kuti tigare takaguta kwenguva yakareba.

Kune rimwe divi, yogati inotibatsirawo kuwedzera yedu protein protein, kusarudza yakanaka yemhando yogati inotipa pakati 7 ne9 gramu, semukaka. Izvo hazvina basa kana iwe ukasarudza iyo skimmed kana yakazara vhezheni, mapuroteni anosiyana zvishoma zvishoma.

Muriwo

Nyemba dzakagwinya, saka, hadzifanirwe kunge dzichishayikwa kubva pane chako chikafu. Kunyangwe lenti, nyemba, bhinzi kana pizi zvine huwandu hwakawanda hweprotein. Isu tinowana ingangoita 20% uye 25% yehuremu hwayo yechinhu ichi chinotibatsira nekugadzirwa kwetsandanyama.

Inenge kota mukombe inotipa pakati pemagiramu matatu kusvika mashanu, sarudzo yakanaka yekugona kutsiva nyama nenzira ine hutano. Nyama haigone kufarirwa nemunhu wese, zvisinei, vangangoita vanhu vese sehamburger, kana iwe uchida kurega kudya nyama asi kwete hamburger tinokukurudzira kuti uedze burger yemiriwo yakagadzirwa nemaguru, kunyanya nyemba.

soybean

Iyo ingangove inonyanya kuzivikanwa chirimwa-based protein. Izvo zvakanaka kuti uwane mhasuru uremu pasina kuenda kunodya nyama. Rudzi urwu rweprotein rinobvisa cholesterol yakaipa uye rinobatsira kuchengetedza rakakodzera BP. Uye zvakare, inogona kudzikisira mukana wemamwe marudzi ekenza, senge kenza yeprostate.

Hafu yekapu yetofu, chinova chikafu chakagadzirwa kubva pa100% soy, inotipa magiramu manomwe epuroteni. Icho chimwe chezvinhu zvakanyanyisa kudyiwa uye zvakasarudzwa zvigadzirwa nevose avo vanotevera chikafu chezvinomera kana vegan, chikafu chine hutano icho vanhu vese, vese vegan uye omnivorous, vanogona kuwedzera kune kwavo kudya.

Avena

Oats yakatangawo kuva nevadikani vakawanda zuva nezuva, chigadzirwa chekare kwazvo uye chakasimba chine hutano izvo zvinotibatsira kuchengetedza mwero wakanaka wezvakanaka mukudya kwedu.

Inogona kudyiwa yakananga 'yakaoma' kana kubikwa nemvura shoma kana mukaka. Mukombe mumwe chete unotipa magiramu matanhatu eprotiniUye zvakare, ipfuma sosi ye fiber uye inotibatsira kugadzirisa mwero wehuga yeropa.

Miti yakasvibira yemashizha

Mumiriwo, isu tinogona zvakare kuwana yakanaka sosi yeprotein, iwo akanaka anotsiva nyama. Isu tinokuudza kuti ndeapi aunofanirwa kutarisa:

• Sipinachi.
• Chard.
• Celery.
• Cilantro.
• Basil.
• Asparagus yakasvibirira.
• Broccoli.
• Gungwa regungwa se spirulina.