Otu esi enweta protein zuru oke na nri sitere na osisi

Ndinaya

• Kedu protein ole ka ị chọrọ?
• Isi mmalite nke Protein dabeere na osisi
• Mfefe Protein Anụ na-akụ
• Nyochaa maka

Nri nke sitere na osisi nwere ike ịkwalite mgbochi gị, mee ka obi gị dịkwuo mma, ma nyere gị aka ịdị ogologo ndụ, nchọpụta na-egosi. Ọ nwekwara ike nye gị protein niile ị chọrọ.

Dawn Jackson Blatner, R.D.N., andiwet n̄wed emi ọdọhọ ete: “Afo enyene ndinen̄ede n̄kere mban̄a n̄kpọ ke ndutịm fo. Nri Flexitarian (Zụrụ ya, $17, amazon.com) na a Ọdịdị Onye otu Brain Trust. "Ihe bụ isi bụ iri ụdị nri dị iche iche iji nweta protein kachasị mma, gbakwunyere vitamin, mineral, na nri ndị ọzọ ahụ gị chọrọ," ka ọ na-ekwu.

Soro usoro ndị a dị mfe iji kụọ ebumnuche protein nke osisi gị, ma ị na-anwale Mọnde na-enweghị anụ ma ọ bụ na-atụgharị gaa na nri vegan zuru oke.

Kedu protein ole ka ị chọrọ?

Blatner na -ekwu, "Ụmụ nwanyị na -arụsi ọrụ ike chọrọ gram 0.55 ruo 0.91 kwa paụnd nke ịdị arọ ahụ kwa ụbọchị." Gaa maka ego dị elu ma ọ bụrụ na ị na -eme ọzụzụ siri ike. Ọ sịrị, "Nke ahụ ga - enyere gị aka ịrụzi, wuo ma lekọta ahụ ike." N'iburu nke ahụ n'uche, a na -atụ aro ka nwanyị toro eto nke nwere kilogram 150 na -eri n'etiti 83 na 137 grams kwa ụbọchị, dịka ọmụmaatụ. Ọ bụrụ na agụụ bidoro ịgụ gị n'etiti nri ma ọ bụ mgbakasị ahụ, jittery, ma ọ bụ isi ọwụwa, ọ nwere ike ịdị mkpa ka ị gbakwunye protein sitere na osisi n'ụbọchị gị. (Gụkwuo ebe a: Kpọmkwem protein dị gị mkpa kwa ụbọchị)

Isi mmalite nke Protein dabeere na osisi

Otu ndị a dị mkpa ga-abụ nzọ kacha mma gị mgbe ị na-achịkọta nri sitere na osisi nwere protein. (Gụọkwa ihe ndị a n'ụzọ dị mfe na-agbari ngwa ngwa nke protein sitere na osisi ma ọ bụrụ na eriri afọ gị adịghị mma.)

• Agwa na Ahịhịa: Iko iko 1/2 nke agwa agwa, chickpeas ma ọ bụ lentil nwere gram 7 ruo 9 nke protein sitere na osisi.
• Akụ: Otu iko 1/4 nke ahụekere, almọnd, cashews, ma ọ bụ pistachios nwere gram 6 ruo 7 nke protein sitere na osisi; pecans na walnuts nwere gram 3 ruo 4, n'otu n'otu.
• Mkpụrụ: Ị ga-enweta gram 7 ruo 9 nke protein sitere na osisi sitere na iko iko 1/4 ma ọ bụ mkpụrụ osisi sunflower, yana gram 4 ruo 6 site na ngaji 2 nke mkpụrụ flax, mkpụrụ chia, ma ọ bụ mkpụrụ osisi hemp. (Hemp obi ga-arụkwa ọrụ ahụ.)
• Mkpụrụ ọka dum: Iko 1/2 iko oatmeal ma ọ bụ quinoa esie ya nwere gram 4 nke protein sitere na osisi; osikapa agba aja aja ma ọ bụ soba noodles nwere 3. Achịcha ọka niile pulitere na ihe mkpuchi nwere gram 4 ruo 7 kwa nri.
• Ngwaahịa Soy:Ị ga-akara ihe dị ka gram isii nke protein sitere na osisi site na otu iberi nke tofu siri ike yana gram 17 sitere na 1/2-cup nke tempeh. (metụtara: Ihe niile I Kwesịrị Ịma Banyere Nri Soy)

Mfefe Protein Anụ na-akụ

Dochie anụ, ọkụkọ, na azụ na agwa, mkpụrụ osisi na ọka n'ime efere kachasị amasị gị ka ị gbakwunye protein sitere na osisi na efere gị. N'ozuzu, jiri 1/4 iko agwa ma ọ bụ legumes maka 1 oz. nke anụ, kwuru Blatner. Nke a bụ ụfọdụ echiche protein sitere na osisi ka ị malite. (Nọgidenụ na-agụ: Echiche nri vegan nwere protein dị elu)

• Lentil na Iberibe Ukpa Ragù: Gwakọta lentil aja aja ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ na walnuts eghe eghe na tomato, mushrooms, galik, yabasị na basil iji mee nri maka pasta kachasị amasị gị.
• Edamame Fried Brown Rice: Sauté shelled edamame (1/2 iko ya esiri nwere gram 9 nke protein sitere na osisi) na osikapa aja aja, akwụkwọ nri, galik, ginger na aki amino. Top na ụfọdụ sesame mmanụ na mkpụrụ sesame. (Ma ọ bụ jiri kọlịflawa e ghere eghe osikapa a gbanwere ihe ị ga-eji.)
• Chickpea Tacos: Jiri chili ntụ ntụ, paprika, cumin, na oregano sie ọkụkọ; tinye karọt a asara n'ọkụ, beets, zukini, ma ọ bụ fennel; n'elu ya na cilantro, salsa na -acha ọbara ọbara ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ, na obere ude nke ude cashew. (Njikọ: Ụzọ dị iche iche esi esi esi nri Taco Tuesday)

Akwụkwọ akụkọ Shape, mbipụta Maachị 2021

Nyochaa maka