Heano mapuroteni emiti masere epamusoro
Heano mapuroteni emiti masere epamusoro
Vamwe vanhu vanovhiringika pavanenge vachida kuwana mapuroteni kubva kune zvekudya kunze kwenyama. Sezvakataurwa neNDTV, mapuroteni chikamu chakakosha chekudya kwakaringana. Puroteni inopa muviri simba, inosimbisa mapfupa uye inogutsa dumbu.
Kana ukada kuchinja wodya chikafu chisingabatanidzi nyama, dambudziko nderekuti hakuna miriwo inokwana mapuroteni. :
1- Nzungu ruomba
Unogona kudya zvipunu zviviri (8 g) zvenzungu ruomba zuva nezuva kuti uwane huwandu hwakakwana hweprotein.
2- Hummus
Chickpeas dzine huwandu hweprotein inodiwa nemuviri. Chickpeas inogona kuwedzerwa kumasaladhi, ndiro yemiriwo, nezvimwe.
3- Mukaka
Mukaka unopa muviri karusiyamu yainoda, pamusoro pekuva sosi yakanaka kwazvo yemapuroteni. Nyanzvi dzinokurudzira kutora mukaka weturmeric, kunyanya munguva yechando, kuti uwedzere kudzivirira kwemuviri.
4- Mbeu
Mbeu diki, dzinovaka muviri dzine mapuroteni, mafuta ane hutano, mavhitamini nemamineral. Kudya chitsama (zvipunu zviviri) zvembeu zuva rega rega, kunyanya kusanganiswa nenzungu, kunopa muviri zvinodiwa zvakasiyana.
5- Walnut
Chimwe chezvinhu zvakawanda zvinovaka muviri izvo walnuts inofanira kupa ipuroteni. Kudya kushumirwa kwemaspuni maviri zuva rega rega kunobatsira iwe kuwana zvese zvakanaka zvewanuts. Ground walnuts inogona kudyiwa sezvairi, kana kuwedzerwa kune zvinwiwa uye zvikafu zvakadai sekuzunungusa uye saladi.
6- mazai
Mazai isarudzo huru uye yakakosha sosi yemapuroteni kune vanhu vari pazai-uye-mukaka chikafu, icho chinonyanya kudya miriwo.