Wedzera aya mapuroteni-anomera kune menyu yako

Wedzera aya mapuroteni-anomera kune menyu yako

Nutritionist Vedi Chawla anoti, "Protein chinhu chakakosha chekudya. Uye kana munhu akashandisa mapuroteni akakwana zuva nezuva, anogona kuvaka tsandanyama, kubatsira kuchengetedza uremu hune utano, kudzivirira kudyisa, kusimbisa mapfupa uye kuderedza BP.”

Saka, kuwedzera rondedzero yemiriwo pakudya kunopa chikafu chinonaka, chinovaka muviri uye chinochengetedza hutano hwese:

1 - broccoli

Broccoli yakapfuma muprotein, ine mafuta mashoma, uye yakaderera mumacalorie. Iyo yakanaka sosi yevhitamini, zvicherwa uye antioxidants, izvo zvese zvinotsigira hutano hwakanaka. Yakapfumawo mu folic acid, manganese, potassium, phosphorous, uye mavhitaminzi K uye C. Iinewo glucosinolates, iyo yakaratidzwa kurwisa kenza.

2- Peas

Peas inotsanangurwa seyakawanda sosi yemiriwo protein uye fiber. Izvo zvakaderera mumafuta uye cholesterol uye yakakwirira mumanganese, mhangura, phosphorus, folate, zinc, iron uye magnesium. Inopa muviri phytonutrients senge cometerol, iyo inogona kubatsira kudzivirira zvirwere zvemudumbu.

3- Kare

Kale, inova mhando yekabichi kana makabheji, inzvimbo yakanaka kwazvo yezvinomera-based protein. Iine phenolic makemikari anopa muviri ne antioxidant mabhenefiti. Zvimwe zvakakosha mukare zvinosanganisirawo omega-3 uye omega-6 fatty acids, pamwe nevhitamini K, C, uye B6, calcium, potassium, manganese, uye magnesium.

4- chibage chinotapira

Chibage chinotapira chakanyorwa semuriwo une mafuta mashoma uye ane mapuroteni akawanda, anofukidza ingangoita 9% yemapuroteni anodiwa nemuviri wemunhu zuva nezuva. Iyo ine zvakare thiamine, vhitamini C, B6, folic acid, magnesium, phosphorous uye magnesium.

5- Korifurawa

Koliflower ine chikamu chikuru cheprotein. Iine Synegrin pamwe nePotassium, Manganese, Magnesium, Phosphorous, Calcium, Vitamine C, K uye Iron.

6- Sipinachi

Sipinachi inotendwa seimwe yemuriwo wemashizha ane kudya kunovaka muviri. Mapuroteni, pamwe chete nemaamino acid akakosha, anobatsira ku30% yemacalorie ari muspinachi, inova yechipiri kupfuma kweprotein mumiriwo.

Sipinachi zvakare ine zvinovaka muviri zvakaita seVitamin A, K, uye C, izvo zvinobatsira kuchengetedza immune system inoshanda, kuchengetedza maziso, uye kukurudzira kuyerera kweropa kune hutano, pakati pezvimwe zvinhu.

Maguy Farah's horoscope kufanotaura kwegore ra2023