Mukamaganizira za mapuloteni, mwina mumaganiza za nyama, nsomba zam'madzi, nyemba, tofu , yoghurt, tchizi, mtedza ndi mazira -anthu omwe akuwakayikira nthawi zonse. Ndipo simukulakwitsa-ndizo zakudya zabwino kwambiri zomwe zimadya mapuloteni, macronutrient ofunikira omwe amamanga minofu. Koma chosangalatsa: Chipatso chimakhalanso ndi mapuloteni ochepa.
Malinga ndi FDA , akazi ayenera kudya magalamu 46 a mapuloteni patsiku, pamene amuna ayenera kudya magalamu 56 patsiku. Kapu imodzi ya zipatso zambiri imakhala ndi mapuloteni osakwana magalamu asanu ndi limodzi, kotero inde, muyenera kudya mapaundi ndi mapaundi azinthu kuti mukwaniritse zofunikira zanu zatsiku ndi tsiku. The zenizeni Ubwino wodya zakudya zokhala ndi zipatso ndi mavitamini ena ndi michere yomwe gulu lazakudya lingapereke, kuphatikiza ma carbs athanzi ndi fiber. Ndipo ngati mutaphatikiza mlingo wanu wa tsiku ndi tsiku wa zipatso ndi chotupitsa china chokhala ndi mapuloteni, mukhoza kupanga chokhutiritsa, chodzaza ndi mapuloteni. Pano, zipatso khumi zokhala ndi mapuloteni ambiri * kuti muwonjezere pazakudya zanu (kuphatikiza zokhwasula-khwasula kuti mulowemo mapuloteni ochulukirapo).
*Zida zonse zazakudya zotengedwa kuchokera ku USDA .
Zogwirizana: Zakudya 30 Zokhala Ndi Mapuloteni Ambiri Zomwe Sizikhala Zotopetsa ndi Mbatata
Khiam Yee Lee/EyeEm/Getty Images1. Jackfruit (3 magalamu mapuloteni)
Jackfruit ndi chipatso cha m'madera otentha chokhudzana ndi nkhuyu, ndipo maonekedwe a mnofu wake wosapsa amafanana kwambiri ndi nkhumba yokokedwa. Kapu imodzi imakhala ndi ma gramu atatu a mapuloteni. Imadzazanso ndi maubwino ena azaumoyo, monga magalamu atatu a fiber ndi ma milligrams 110 a potaziyamu wathanzi pamtima, komanso mavitamini A ndi C, magnesium, calcium, iron ndi riboflavin, Cleveland Clinic .
Kuphatikiza zakudya zopatsa thanzi zama protein : Nandolo zowotcha zodzaza ndi zokometsera
Zithunzi za Wokephoto17/Getty2. Guava (mapuloteni 4 magalamu)
Kuchiza kwina kotentha, guava imakhala ndi pafupifupi magalamu anayi a protein pa kapu, ndikupangitsa kuti ikhale imodzi mwamapuloteni apamwamba omwe mungapeze. Chipatso chotsekemera kwambiri mwachilengedwe chimakhalanso ndi vitamini C wambiri komanso fiber, makamaka ngati mumadya khungu ndi mbewu (zomwe mungathe komanso muyenera!).
Kuphatikiza zakudya zopatsa thanzi zama protein : Magawo angapo akuthwa cheddar tchizi
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3. Avocado (mapuloteni 3 magalamu)
Mwinamwake mukudziwa kale kuti mapeyala ndi gwero labwino kwambiri la mafuta athanzi, koma kodi mumadziwa kuti lilinso ndi magalamu atatu a mapuloteni mu kapu iliyonse? Malinga ndi Mikungudza-Sinai , imakhalanso ndi fiber, folate, magnesium, riboflavin, niacin ndi mavitamini C, E ndi K. Kuphatikiza kwa mafuta ndi fiber kudzakuthandizani kuti mukhale odzaza, inunso.
Kuphatikiza zakudya zopatsa thanzi zama protein: Katsitsumzukwa kakang'ono kanjira kopanga tokha
Adam Smigielski / Getty Zithunzi4. Apurikoti (2 magalamu mapuloteni)
Chikho chimodzi cha apurikoti yaiwisi (osati zouma) chidzakupatsani magalamu awiri a mapuloteni. Chipatso chamwala chimakhalanso gwero labwino la potaziyamu ndi mavitamini A, C ndi E kwa thanzi la maso ndi khungu, pa WebMD . Ulusi womwe uli m'thupi ndi pakhungu umathandizira kuti chimbudzi chizikhala bwino komanso kuti mukhale okhutira, inunso.
Kuphatikiza zakudya zopatsa thanzi zama protein: Kachidutswa kakang'ono ka amondi wokazinga
valeconte/Getty Images5. Mabulosi akuda (2 magalamu mapuloteni)
Chodabwitsa n'chakuti, kapu imodzi ya mabulosi akuda imakhala ndi pafupifupi magalamu awiri a mapuloteni (ndi ma gramu asanu ndi atatu a fiber). Mudzapezanso pafupifupi 50 peresenti ya malipiro a tsiku ndi tsiku a vitamini C, kuphatikizapo ma antioxidants aulere komanso ma polyphenols olimbikitsa ubongo.
Kuphatikizika kokhala ndi mapuloteni ambiri: Chikho chimodzi cha yogurt yachi Greek
Zithunzi za GeorgeDolgikh/Getty
6. Kiwi (2 magalamu mapuloteni)
Chikho chimodzi cha kiwi chili ndi pafupifupi magalamu awiri a mapuloteni, ndipo bola mukatsuka khungu bwino, mutha kupindulanso ndi fiber. Kiwi imakhalanso ndi vitamini C wambiri, potaziyamu ndi phosphorous, komanso chitsulo.
Kuphatikizika kokhala ndi mapuloteni ambiri: Kutumikira kwa kanyumba kakang'ono ka mafuta ochepa
kevinjeon00/Getty Images7. Chitumbuwa (mapuloteni 1.6 magalamu)
Chakudya chokoma kwambiri cha chilimwe chimakhala ndi pafupifupi magalamu 1.6 a mapuloteni pa kapu imodzi (yopindika, mwachilengedwe). Ndiwo gwero lalikulu la potaziyamu, lomwe limatha kuwongolera kuthamanga kwa magazi ndipo ndi lofunikira pakugwira ntchito kwa minofu, ndipo ali ndi antioxidant komanso anti-inflammatory properties. Ma Cherry alinso ndi melatonin yambiri, yomwe ingakuthandizeni kupeza kugona bwino usiku . (Ndipo pamene sizili mu nyengo, mukhoza kuzigula mazira kuti azisakaniza mu smoothies.)
Kuphatikiza zakudya zopatsa thanzi zama protein: Chotupitsa cha almond
Tsvi Braverman/EyeEm/Getty Images8. Zoumba (1 gram protein)
Popeza ali ndi shuga wambiri kuposa zipatso zosaphika, mphesa zoumba zouma zimangokhala ounce (womp, womp). Koma kachulukidwe kakang'onoko kamakhalabe ndi pafupifupi gramu imodzi ya mapuloteni, kuphatikiza matani a fiber ndi potaziyamu. Zoumba zimakhalanso ndi chitsulo chokwanira, chomwe chingathandize kupewa kuchepa kwa magazi m'thupi .
Kuphatikiza zakudya zopatsa thanzi zama protein: Kagawo kakang'ono ka wokazinga wosakaniza mtedza
yipenge/Getty Images9. Nthochi (mapuloteni 1.6 magalamu)
Mwamva zimenezo nthochi ali ndi potaziyamu wambiri (idyani imodzi chifukwa cha kupsinjika kwa mwendo!) koma alinso ndi pafupifupi 1.6 magalamu a mapuloteni m'kapu iliyonse. Ndiwo magwero abwino a fiber, prebiotics, mavitamini A, B6 ndi C, ndi magnesium. Ndipo FYI, muyenera kumadya tizigawo tating'ono (aka masamba a phloem ): Ali ngati njira ya zakudya zonse za m’chipatso.
Kuphatikizika kokhala ndi mapuloteni ambiri: Masupuni angapo a peanut butter
Zithunzi za Joannatkaczuk/Getty10. Mphesa (1.3 magalamu mapuloteni)
Chikho chimodzi champhesa chadzuwa chimakhala ndi 1.3 magalamu a mapuloteni, osatchula zopatsa mphamvu zosakwana 100. Mofanana ndi zipatso zina za citrus, zimadzaza ndi vitamini C wowonjezera chitetezo, komanso calcium yomanga mafupa ndi chitsulo. Ndipo molingana ndi WebMD , citric acid mu mphesa imatha kuteteza miyala ya impso (imamanga calcium yochuluka m'thupi, zomwe zingayambitse matenda opweteka).
Kuphatikiza zakudya zopatsa thanzi zama protein: A ochepa spoonfuls mchere pistachios
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