Mbewu 12 Zokhala ndi Mapuloteni Ochuluka Zoti Muwonjezere Pazakudya Zanu

Mayina Abwino Kwa Ana

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Mutha kuzipeza kuchokera ku kugwedeza kapena steak, koma mapuloteni ndi chiyani ndipo chifukwa chiyani ndi ofunikira kwambiri? Chabwino, mapuloteni ndi amodzi mwama macronutrients atatu omwe timadya kuchokera ku zakudya zathu - zomwe zikutanthauza kuti ndi gulu lapamwamba la zinthu zomwe thupi lanu silingathe kupanga, koma muyenera kudya kuti mukhale ndi moyo. Izi zati, mapuloteni ndi osiyana ndi ma macronutrient cousin ake, mafuta ndi chakudya, chifukwa thupi silingathe kuzisunga. Chifukwa chake, ndikofunikira kwambiri kuti mupeze zomwe mumadya tsiku lililonse. The Recommended Dietary Allowance (RDA) ya mapuloteni ndi 0.8 magalamu pa kilogalamu (0.36 magalamu pa paundi) ya kulemera kwa thupi patsiku.

Koma kodi mapuloteni amathandiza bwanji thupi lanu? Kudya mapuloteni ambiri muzakudya kungathandize kusunga minofu, kukhulupirika ndi chitetezo cha mthupi, akutero Dr. Amy Lee, yemwe ndi mkulu wa zakudya zopatsa thanzi. Nucific . Amatiuzanso kuti kupeza zomanga thupi zokwanira n’kofunika kwambiri tikamakalamba, chifukwa thupi limataya mphamvu tikamakalamba. Palibe chifukwa cholembera ku sitolo yogulitsira nyama, komabe, chifukwa macronutrient amapezeka mu zomera, nyemba, mkaka ndi-mumaganizira-mbewu. Kuphatikiza apo, mbewu zokhala ndi mapuloteni ambiri zimakhala ndi mafuta ochepa kwambiri kuposa mapuloteni ochokera ku nyama, ndipo zimakhala ndi michere yofunika kwambiri monga mavitamini a B ndi ulusi wopatsa thanzi. Poganizira izi, nazi mbewu za protein yambiri zomwe muyenera kuziphatikiza muzakudya zanu, stat.

_{*Zida zonse zazakudya zotengedwa kuchokera ku USDA .}

Zogwirizana: 25 Zakudya Zomangamanga Zamapuloteni Zomwe Zimakoma Kwambiri

Ufa wa spelled

15 g mapuloteni pa chikho, yaiwisi ufa

Chimodzi mwazosankha zapamwamba za Dr. Lee, ufa wa spelled ndi tirigu wakale wamwala ndi msuweni wakale wa tirigu yemwe angagwiritsidwe ntchito monga momwe mumachitira ufa nthawi zonse. (Ganizirani: Ma cookies, makeke ndi mikate yofulumira.) Koposa zonse, Dr. Lee amatiuza kuti kusinthana kosavuta kumeneku ndi gwero labwino la fiber ndipo kumakhala ndi mapuloteni ochuluka kwambiri potumikira poyerekezera ndi ufa wa tirigu. (Psst: Ufa wa tirigu uli ndi 13g ya mapuloteni pa kapu.) Komanso, spelled ndi njere yathunthu-ili ndi endosperm, majeremusi ndi bran-zomwe zikutanthauza kuti pokhudzana ndi michere yonse, imatulutsa ufa wina wokonzedwanso nthawi zonse.

2. Buckwheat

5.7g mapuloteni pa kapu, yophika

Osapanga zambiri zophika? Bweretsani. Ayi, kwenikweni: Buckwheat ndi njere ina yokhala ndi mapuloteni ambiri omwe ndi yosavuta kugwira nawo ntchito komanso yokoma kwambiri. Dr. Lee amalimbikitsa buckwheat kwa omwe amadya masamba chifukwa, kuwonjezera pa mapuloteni ake ochuluka, alinso ndi ma amino acid asanu ndi atatu omwe thupi lanu likufunikira kuti likhale lolimba. Kwa mbale kapena mbale yamasamba, phikani zina kasha -buckwheat groat ndi kuluma kwa mano ndi kukoma kwa mtedza monga farro-kapena ingokonzani ndi mbale yamtima soba Zakudyazi , zakudya za ku Japan zomwe zimakonda kutentha kwambiri kapena kuzizira kwambiri.

3. Quinoa

8g mapuloteni pa chikho, yophika

Quinoa wakhala akukwiyitsidwa kwakanthawi pang'ono tsopano, ndipo pazifukwa zomveka. Njere zopanda gilatenizi zimakhala ndi mapuloteni komanso ulusi wosungunuka-ndipo Dr. Lee akutiuza kuti chomalizachi ndi chakudya chomwe chili chabwino kwa ma probiotics , zomwe zimawonjezera thanzi lamatumbo. Bonasi: Quinoa ilinso ndi ma amino acid onse asanu ndi atatu, kotero saladi wa quinoa ndi chisankho chanzeru makamaka kwa omwe amadya masamba ndi masamba.

4. Kamutu

9.82g mapuloteni pa kapu, yophika

Tirigu wakaleyu ali ndi thanzi labwino la mbewu zina zonse pamndandanda wathu - ma amino acid, mavitamini, mchere - komanso mapuloteni opatsa chidwi kwambiri. Kuphatikiza apo, mawonekedwe olimba komanso kukoma kwa mtedza kumapangitsa kuti kamut ikhale yosangalatsa kudya, kotero kuti musavutike kumeza izi, monga chimanga chotentha kapena choyimira mpunga woyera.

5. Pasitala yonse ya tirigu

7.6g mapuloteni pa kapu, yophika

Ufa wa tirigu wonse uli ndi mapuloteni ambiri kuposa ufa woyengedwa bwino, choncho tisadabwe kuti pasitala wathunthu alinso ndi thanzi labwino kwambiri poyerekeza ndi ufa wokonzedwa bwino. Mfundo yofunika kwambiri: Pasitala yanyozedwa mopanda chilungamo-ndipo ngati mupanga spaghetti ya tirigu ndi nyama nthawi ina mukafuna chakudya chotonthoza cha carb, thupi lanu lidzakuthokozani.

6. Couscous

6g mapuloteni pa chikho, yophika

Couscous, chakudya cham'mawa cha kumpoto kwa Africa chomwe chimakhala ndi mipira yaitty-bit ya semolina yophwanyidwa, imakhala ndi mawonekedwe osakhwima komanso a airy omwe amawasiyanitsa ndi mbewu zina zowawa kwambiri pamndandanda wathu. Osapusitsidwa, komabe: Njereyi yokhala ndi mapuloteni ambiri imatha kukudzazani mwachangu, makamaka ikaperekedwa limodzi ndi chunky tuna, tomato wokoma ndi pepperoncini zokometsera.

7. Ululu

6g mapuloteni pa chikho, yophika

Uthenga wabwino: Ngati mumatonthozedwa nthawi zonse mu mbale yotentha ya oatmeal pa kadzutsa, mukusangalala kale ndi phindu la tirigu wambiri. Zabwino kwambiri kuposa mbewu zambiri (zokonzedwa kwambiri) zam'mawa, njira yonse yambewu iyi ndi njira yabwino kwambiri yodzaza m'mawa mukamapeza zomanga thupi lanu loyamba tsikulo. Chidziwitso: Kuti mupeze zopindulitsa zambiri pazaumoyo, yesani zitsulo-odulidwa oats -mtundu uwu (wophika pang'onopang'ono) wa oatmeal ndi wosasinthidwa kwambiri ndipo, motero, uli ndi fiber yambiri komanso index yotsika kwambiri ya glycemic.

8. Ufa wa chimanga

8g mapuloteni pa chikho, yophika

Kaya mumachitcha kuti polenta kapena grits, mutha ndipo muyenera kuchita nawo slurry ya chimanga nthawi zonse mukakhala ndi chidwi chofuna kutonthoza chakudya chokoma, koma osati mochimwa. Kupatula kukhala gwero labwino kwambiri la mapuloteni, chimanga chimadzazanso ndi fiber. Kuphatikiza apo, zimaphatikizana bwino ndi parmesan wochulukirachulukira-mukudziwa, kuti muwonjezere kukoma komanso kuchuluka kwa mapuloteni mumphindi imodzi.

9. Mpunga wakuthengo

7g mapuloteni pa chikho, yophika

Zodabwitsa, koma zoona: Mpunga wakuthengo si mpunga kwenikweni. Ngakhale kuti kaonekedwe kake kofananako, njere imeneyi imakololedwa ku mitundu inayi ya udzu wosiyana ndi mpunga wamba. Izi zati, mpunga wakuthengo ndi mapuloteni athunthu-i.e., mapuloteni omwe ali ndi ma amino acid onse ofunikira-ndipo amadzaza ndi mchere monga zinki ndi phosphorous, ndi antioxidants kuti ayambe. Bonasi: Mutha kupanga supu ya nkhuku kapena mbale yokongola ya Buddha ndi iyi.

10. Farro

8g mapuloteni pa chikho, yophika

Chewy, nutty ndi 100 peresenti yokhutiritsa-kamodzi kambewu kakang'ono kakang'ono kameneka kamapereka mchere wambiri wofunikira (ganizirani: chitsulo ndi magnesium) ndi fiber yambiri. Ngakhale farro si puloteni wathunthu, imakhala imodzi mwachangu mukaponya masamba angapo kuti mupange saladi yokoma ya farro.

11. Amaranth

9.3g mapuloteni pa kapu, yophika

Amaranth ndi phala lachinyengo—kutanthauza kuti amatengedwa ngati njere zonse chifukwa cha kadyedwe kake, ngakhale kuti mwaukadaulo simbewu konse. Osatengera kusiyanitsa kwa botanical, komabe: Zomwe muyenera kudziwa ndikuti iyi ndi puloteni yathunthu, yodzaza ndi ma amino acid asanu ndi anayi, omwe alinso ndi mchere wofunikira monga chitsulo ndi phosphorous. O, ndipo amaranth imaperekanso manganese wambiri, mchere womwe umagwira ntchito yofunika kwambiri popanga mapuloteni.

12. Zipatso za tirigu

7g mapuloteni pa chikho, yophika

Zipatso za Tirigu zimatenga chipiriro pang'ono pokonzekera, koma ngati mukwapula mtanda waukulu mungathe kusangalala ndi njere zamitundumitundu mu saladi, mbale za kadzutsa kapenanso ngati mbali yodziyimira yokha ya la risotto. Mphoto yake? Mlingo wochuluka wa mapuloteni, chitsulo ndi fiber (kutchula ochepa) omwe amatha kusangalala nawo muzakudya zotsekemera komanso zokoma mofanana.

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