Proteine ikora ikintu cyingenzi: ni ibikoresho byubaka ingirabuzimafatizo z'umubiri wacu. Niba umenyereye kuyikura mubicuruzwa byinyamaswa, noneho kwanga inyama, amata n'amagi birashobora guhinduka ikizamini nyacyo kuri wewe no ibibazo bikomeye byubuzima.
Muri iki gihe, reka tuganire ku bicuruzwa ushobora gusimbuza poroteyine yinyamaswa mugihe cyanditse kinini kugirango ubeho neza kandi ushishikaye.
Ibishyimbo
Amashaza, ibishyimbo, ibishyimbo, ibinyomoro, soya nibindi bikoresho - nyampinga nyabyo - ba nyampinga nyabo mubirimo proteine yibimera. Bazifuza cyane kuzungura, usibye, nta karoraburimwe muri bo, ariko fibre nyinshi ziryamiwe, ariko fibre nyinshi zitezimbere mu buryo bwo kubyara imishinga ibone no kubyara mikorobe zingirakamaro. Soya akwiriye ukundi: Kugabanya urwego rwa cholesterol nke, zitezimbere imikorere yimpyiko kandi ikuraho carcinogen yo mumubiri.
Kuva ibinyamisogwe urashobora gutegura ibyokurya byinshi biryoshye: kurugero, murugo humde ihumeka cyangwa kunyurwa cyane nibishyimbo, tofu na falafel. Kandi rero kugirango ibinyamisogwe byinjizwe neza, bigomba gukoreshwa mu mboga.
Crupes na Bran
Mugihe cyagenwe, rwose birakenewe kurya ibinyampeke: ntabwo ari poroteyine yimboga gusa, ahubwo ikanakoresha umubare munini wa Amine wabuze mumashusho. Muri iyo minsi mugihe ushobora gukoresha ibiryo bitetse, turakugira inama yo gutangira umunsi hamwe na poroji: Umuceri, isaro, ibigori, amagufwa, amagufwa, firime, firime, firime na kuskus. Bazuzuza umubiri ibintu byingirakamaro mubitekerezo, kunoza metabolism no kukuzamura nimugoroba.
Ifasha cyane na Bran, cyane cyane oatmeal: zirimo poroteyine zingana nimboga nimboro mbi. Mubyongeyeho, barwaye fibre badafite ike mu kuzamura amabara kandi bazeze umubiri uva kuri shelegi na toxine. Bran birashobora kuba muburyo bwiza bwo kunywa, cyangwa ongeramo ibyokurya bishyushye na salade kubinyampeke.
Imbuto n'imbuto
Itsinda ryibicuruzwa bikungahaye kuri poroteyine yimboga birimo imbuto. Byongeye kandi, ni ngombwa gukomeza urubyiruko, kubera ko bafasha umubiri gutanga imisemburo idasanzwe itangiza inzira yo gusaza.
Poroteyine nziza nziza ikubiyemo walnut, umwanya wa kabiri ufatwa na almonde. Imbuto zabo zirashobora kuvangwa nimbuto zumye cyangwa ngo ukore salade hamwe nabo, kurugero, salade iryoshye intungamubiri hamwe na avoka na epinari. Ariko, ibuka ko imbuto ari kalori ya calorie, nibyiza rero kwigarurira ibice 4-5 kumunsi.
Nibyiza kwishimira imirongo yombi, imbuto ya Chia na Sunfloweri - 24% yanyuma igizwe na poroteyine yimboga. Ariko, hagomba kwibukwa ko umubiri ushoboye gushishikariza byimazeyo bitarenze imbuto zirenga 100 g kumunsi.
Ibihumyo
Ibigega bya poroteyine birashobora kuzuzwa hamwe nibihumyo: bishya, byumye cyangwa bikonjesha. Bamwe mu bahanga bakurikiza ibitekerezo ko ibihumyo byuzuyemo umubiri nubwo byiza kuruta inyama. Byongeye kandi, ibihumyo bike-bya calorie, bityo ntugomba guhangayikishwa nishusho. Ibihumyo byera bifatwa nkibinyukingo kumiterere nuburyo bwimirire, mugihe muri borodics yumye, kwibanda kubintu byingirakamaro ni hejuru cyane kuruta gushya.
Biroroshye mugutegura kandi mugihe kimwe imyumbati iryoshye kandi ihungabana hamwe nibihumyo byubukungu nuburyo bwiza bwo kumesa. Ariko, muri resept urashobora gukoresha neza oysters na champignons.
Imboga n'imbuto
Imboga n'imbuto ntabwo arisoko cyane ya poroteyine, ariko irashobora gutanga ubufasha bwo gutanga. Abenshi bagomba gusigara kuri Zucchini, Burusel Cambus, ibirayi, asparagus, imyumbati, avoka, imitini, Kuragu, Kiwi na Baninas. Igitoki kandi cyashimangiwe no gukora Serotonine, nyirabayazana mwiza, kandi ibi ni ngombwa cyane mugihe cyanditse, mugihe umuntu yambuwe umunezero mwinshi.
