12 ọka-Protein dị elu ị ga-agbakwunye na nri gị

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Ị nwere ike nweta ya site na ịma jijiji ma ọ bụ steak, mana gịnị bụ protein na gịnị kpatara o ji dị mkpa? Ọfọn, protein bụ otu n'ime macronutrients atọ anyị na-eri site na isi nri nri anyị-nke pụtara na ọ bụ nke ụlọ ọrụ ọkachamara nke ihe ahụ gị na-enweghị ike ime, mana ị ga-erirịrị ka ị dịrị ndụ. Nke ahụ kwuru, protein dị iche na nwanne nne ya macronutrient, abụba na carbohydrates, n'ihi na ahụ enweghị ike ịchekwa ya. Dị ka nke a, ọ dị mkpa ka ị nweta ihe oriri gị kwa ụbọchị. Onyinye nri akwadoro (RDA) maka protein bụ gram 0.8 kwa kilogram (gram 0.36 kwa paụnd) nke ịdị arọ ahụ kwa ụbọchị.

Ma gịnị kpọmkwem ka protein na-eme maka ahụ gị? Iri ezigbo protein na nri mmadụ nwere ike inye aka ịnọgide na-enwe oke ahụ ike, iguzosi ike n'ezi ihe na ihe nchebe, ka Dr. Amy Lee, onye isi nri maka nri na-ekwu. Nucific . Ọ na-agwakwa anyị na inweta protein zuru ezu dị mkpa karịsịa ka anyị na-akawanye nká, ebe ọ bụ na ahụ na-efunahụ ibu dị arọ ka anyị na-eme agadi. Ọ dịghị mkpa ịdeba ya na ụlọ ahịa anụ ọhịa, n'ihi na enwere ike ịhụ macronutrient a na osisi, mkpo, ngwaahịa mmiri ara ehi na-ị chepụtara ya-ọka. Kedu ihe ọzọ, ọka ndị nwere protein dị elu nwere abụba na-eju afọ karịa protein sitere na isi anụmanụ, ha bara ụba na nri dị mkpa dị ka vitamin B na eriri nri iji buut. N'iburu nke ahụ n'uche, ebe a bụ ọka-protein dị elu ịchọrọ itinye n'ime nri gị, stat.

_{* Ihe oriri niile sitere na nri nri USDA .}

GỤKWUO: Nri nri 25 Protein dị mma nke na-atọ ụtọ nke ukwuu

ntụ ọka asụpere

15g protein kwa iko, ntụ ọka ntụ ọka

Otu n'ime ihe Dr. Lee kachasị elu, ntụ ọka spelt bụ ọka ochie nke nkume na otu nwa nwanne oge ochie nke ọka wit nke enwere ike iji dị ka ị na-eme ntụ ọka. (Chee echiche: Kuki, achịcha na achịcha ngwa ngwa.) Nke kachasị mma, Dr. Lee na-agwa anyị na mgbanwe a dị mfe bụ ezigbo isi iyi nke eriri ma nwee ọtụtụ protein karịa nri ọ bụla ma e jiri ya tụnyere ntụ ọka wit. (Psst: Ntụ ọka wheat nwere protein 13g nke otu iko.) Ọzọkwa, spelt bụ ọka zuru oke-ọ nwere endosperm, germ na bran-nke pụtara na n'ihe gbasara mkpokọta ihe oriri na-edozi ahụ, ọ na-etipụ ntụ ọka ndị ọzọ a na-edozi oge ọ bụla.

ụmụ nwanyị na-agbagọ agbagọ na jeans

2. Buckwheat

5.7g protein kwa iko, esiri ya

Emela ọtụtụ achịcha? Buck up. Mba, n'ezie: Buckwheat bụ ọka ọzọ nwere protein dị elu nke dị mfe iji rụọ ọrụ ma na-atọ ụtọ, kwa. Dr. Lee na-akwado buckwheat maka ndị anaghị eri anụ n'ihi na, na mgbakwunye na ọdịnaya protein dị elu, o nwekwara asatọ nke amino acid dị mkpa nke ahụ gị kwesịrị ime nke ọma. Maka efere akụkụ ma ọ bụ efere anaghị eri anụ, sie ụfọdụ kasha - otu ọka buckwheat dum nwere ntanye eze na uto nutty nke na-echetara farro - ma ọ bụ jiri nnukwu efere dị ụtọ dozie gị. soba noodles , bụ isi nri ndị Japan na-atọ ụtọ na-ekpo ọkụ ma ọ bụ oyi.

3. Quinoa

8g protein kwa iko, esiri ya

Quinoa bụ ọnụma niile maka ntakịrị oge ugbu a, na maka ezi ihe kpatara ya. Mkpụrụ ọka a na-enweghị gluten dị elu na protein na eriri soluble-na Dr. Lee na-agwa anyị na nke ikpeazụ bụ nri nri dị mma maka ya. probiotics , nke na-akwalite ahụ ike eriri afọ n'ozuzu ya. Bonus: Quinoa nwekwara amino acid asatọ dị mkpa, ya mere salads quinoa bụ nhọrọ kacha mma maka ndị anaghị eri anụ na ndị anaghị eri anụ.

4. Kamut

9.82g protein kwa iko, esiri ya

Ọka wit ochie a na-anya isi uru nri niile nke mkpụrụ ọka ndị ọzọ dị na ndepụta anyị-amino acid, vitamin, mineral-na protein nwere nnukwu ọdịnaya, kwa. Na mgbakwunye, udidi siri ike na nutty ekpomeekpo na-eme ka kamut bụrụ ihe na-atọ ụtọ iri nri, yabụ na ị gaghị enwe oge siri ike ịkụda nke a, ma ọ bụ ọka ọka na-ekpo ọkụ ma ọ bụ nguzo maka osikapa ọcha.

5. Nri ọka wit dum

7.6g protein kwa iko, esiri ya

Ntụ ọka ọka wit niile nwere protein karịa ntụ ọka a nụchara anụcha, yabụ na o kwesịghị iju gị anya na pasta ọka wit na-etu ọnụ maka nri nri dị elu ma e jiri ya tụnyere nke ya na-edozi ya. N'okpuru ala: A na-emejọ pasta n'ụzọ na-ezighi ezi-ma ọ bụrụ na ị na-eme spaghetti ọka wit na meatballs oge ọzọ ị na-achọ ụfọdụ nri nkasi obi jupụtara carb, ahụ gị ga-ekele gị.

bụ mmiri rose dị mma maka ihu

6. Couscous

6g protein kwa iko, esiri ya

Couscous , nri nri North Africa nke nwere bọọlụ itty-bitty nke semolina a gwepịara egwepịa, nwere udidi dị nro na ikuku nke na-eme ka ọ dị iche na ụfọdụ mkpụrụ ọka dị na ndepụta anyị. Otú ọ dị, ekwela ka a ghọgbuo gị: ọka a nwere protein nwere ike imeju gị ngwa ngwa, karịsịa mgbe a na-arụ ọrụ ya na tuna chunky, tomato dị ụtọ na pepperoncini na-esi ísì ụtọ.

otu esi ewepu okirikiri ojii n'okpuru anya

7. Oatmeal

6g protein kwa iko, esiri ya

Ozi ọma: Ọ bụrụ na ị na-enweta nkasi obi mgbe niile na nnukwu efere na-ekpo ọkụ nke oatmeal maka nri ụtụtụ, ị na-enwetalarị uru nke ọka nwere protein dị elu. Karịrị ọtụtụ ọka nri ụtụtụ (nke a na-ahazi nke ọma), nhọrọ ọka a dum bụ ụzọ magburu onwe ya isi jupụta n'ụtụtụ mgbe ị na-enweta nkwalite protein siri ike nke mbụ nke ụbọchị. Mara: Maka uru ahụike kachasị, nwaa ígwè kpụọ oat -ụdị oatmeal nke a (eji nwayọọ na-esi nri) bụ nke a na-edozi nke ọma ma, dị ka nke a, nwere ọdịnaya fiber kachasị elu yana ndepụta glycemic kacha ala.

8. Nri ọka

8g protein kwa iko, esiri ya

Ma ị na-akpọ ya polenta ma ọ bụ grits, ị nwere ike ma kwesị itinye aka na nri ọka slurry mgbe ọ bụla ị nọ n'ọnọdụ maka nri nkasi obi na-atọ ụtọ, ma ọ bụghị n'ime mmehie. Ewezuga ịbụ ezigbo isi iyi nke protein, ọka ọka na-ejupụtakwa na eriri. Na mgbakwunye, ọ na-ejikọta nke ọma na nnukwu parmesan - ị maara, iji mụbaa ma ụtọ na protein n'otu oge.

9. Osikapa ọhịa

7g protein kwa iko, esiri ya

Ọ dị egwu, mana eziokwu: osikapa ọhịa abụghị osikapa n'ezie. N'agbanyeghị ọdịdị yiri ya, a na-egbute ọka a site n'ụdị ahịhịa anọ dị iche iche na-enweghị ihe jikọrọ ya na osikapa mgbe niile. Nke ahụ kwuru, osikapa ọhịa bụ protein zuru oke - ya bụ, protein nke nwere amino acid niile dị mkpa - na-eju ya na mineral dị ka zinc na phosphorus, na antioxidants iji buut. Bonus: Ị nwere ike iji nke a mee ofe ọkụkọ ma ọ bụ nnukwu efere Buddha mara mma.

10. Farro

8g protein kwa iko, esiri ya

Chewy, nutty na 100% na-enye afọ ojuju-otu nri nke obere ọka a na-enye nnukwu mineral dị mkpa (chee echiche: ígwè na magnesium) na ọtụtụ eriri, kwa. Ọ bụ ezie na farro abụghị protein zuru oke, ọ na-aghọ nke mara mma ngwa ngwa mgbe ị na-atụba na veggies di na nwunye iji mee salad na-atọ ụtọ.

11. Amaranth

9.3g protein kwa iko, esiri ya

Amaranth bụ ọka pseudo - nke pụtara na a na-ewere ya ka ọ bụ ọka zuru oke n'ihi profaịlụ nri ya, n'agbanyeghị na ọ bụghị ọka ma ọlị. Akwụsịla n'ichepụta ihe ọkụkụ a, n'agbanyeghị: Naanị ihe ị ga-ama bụ na nke a bụ protein zuru oke, nke jupụtara na amino acid itoolu dị mkpa, nke nwekwara mineral ndị dị mkpa dị ka ígwè na phosphorus. Oh, na amaranth na-enyekwa ọtụtụ manganese, mineral nke na-arụ ọrụ dị oke mkpa n'ịmepụta protein.

ọgwụgwọ ụlọ maka tanning akpụkpọ

12. Mkpụrụ osisi ọka

7g protein kwa iko, esiri ya

Mkpụrụ ọka wit na-ewe ntakịrị ndidi iji kwadebe, ma ọ bụrụ na ị na-apịa nnukwu ogbe, ị nwere ike ịnụ ụtọ ọka a dị iche iche na salads , efere nri ụtụtụ ma ọ bụ ọbụna dị ka otu akụkụ nke la risotto. Ụgwọ ọrụ ahụ? Ọnụ ọgụgụ dị ukwuu nke protein, ígwè na eriri (ịkpọ aha ole na ole) nke a pụrụ ịnụ ụtọ na nri dị ụtọ na nke dị ụtọ.

GỤKWUO: Ogwe protein iri na ise kacha mma ị nwere ike ịzụta na AMAZON

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