17 magwero otsika mtengo komanso azaumoyo a mapuloteni

Zamkati

• 1. Batala Wachilengedwe Wamtengo Wapatali
• 2. Mazira
• 3. Edamame
• 4. Nkhumba Zamzitini
• 5. Yogurt Yachi Greek
• 6. Mpendadzuwa Mbewu
• 7. Nyemba zakuda
• 8. Sardini
• 9. Tchizi Cottage
• 10. Mapuloteni a Whey
• 11. Maluwa
• 12. Oats
• 13. Amaranth
• 14. Mkaka
• 15. Mbewu Dzungu
• 16. Salimoni Wamzitini
• 17. Ground Turkey
• Mfundo Yofunika Kwambiri

Mapuloteni ndi michere yofunikira. Pali zabwino zambiri pakuwonjezera zakudya zomwe zili ndi mapuloteni pazakudya zanu, kuphatikiza kuonda komanso kuchuluka kwa minofu (, 2).

Mwamwayi, pali zosankha zabwino zambiri zomwe zimagwirizana ndi zosowa zilizonse.

Komabe, anthu ena amatha kupeza kuti mapuloteni athanzi amakhala okwera mtengo kwambiri. Ngakhale magwero ena a mapuloteni ndiokwera mtengo, palinso njira zina zotsika mtengo.

Nawa mapuloteni 17 athanzi omwe sangawonongeke.

1. Batala Wachilengedwe Wamtengo Wapatali

Chiponde chili ndi mapuloteni ambiri. Imakhalanso yotsika mtengo, pamtengo wokwera pafupifupi $ 2.50 pa mtsuko wa 16-ounce (454-gramu).

Supuni ya supuni iwiri yotentha batala wa mtedzawu imapereka magalamu 8 a mapuloteni (3).

Kupatula pokhala gwero lalikulu la mapuloteni, batala wa chiponde angagwiritsidwe ntchito m'njira zambiri. Phatikizani ndi zipatso ndi oatmeal kapena onjezerani ku smoothie yomwe mumakonda kwambiri kuti muwonjezere mapuloteni.

Kuphatikiza apo, kafukufuku wasonyeza kuti anthu omwe amaphatikiza mtedza ndi mafuta a chiponde muzakudya zawo sangakhale ndi matenda ena akulu monga matenda amtima ndi matenda ashuga (, 5).

Sankhani batala wachilengedwe ngati kuli kotheka kuti mupewe zosakaniza monga shuga ndi mafuta owonjezera.

2. Mazira

Mazira ndi amodzi mwa zakudya zopatsa thanzi kwambiri padziko lapansi, ndipo ndiotsika mtengo kwambiri pamtengo wapakati pa $ 2 mpaka $ 4 pa khumi ndi awiri.

Sikuti amadzaza ndi mavitamini, michere komanso mafuta athanzi, komanso amadzaza ndi zomanga thupi. Dzira limodzi lalikulu limakhala ndi magalamu 6 (6).

Kuwonjezera mazira pazakudya zanu ndi njira yabwino kwambiri yowonjezeretsa kudya kwa mapuloteni komanso kungakuthandizeninso kuchepetsa kuchuluka kwa kalori ndikuchepetsa thupi.

Kafukufuku wowerengeka wasonyeza kuti kukhala ndi mazira pachakudya cham'mawa kumathandiza kuchepetsa njala ndikupangitsa kuti muzidya zakudya zochepa tsiku lonse. Izi, zimathandizanso kuti muchepetse kunenepa.

Mwachitsanzo, kafukufuku wina wocheperako adapeza kuti ophunzira omwe amadya chakudya cham'mawa cham'masabata kwa masabata asanu ndi atatu adataya kulemera kwa 65% kuposa omwe adadya chakudya cham'mawa cha bagel ().

Kafukufuku wina adawonetsa kuti kudya mazira pakudya cham'mawa kumachepetsa mahomoni a njala ghrelin ndikuthandizira kukhazikika kwa magazi ndi kuyankha kwa insulin ().

Kudya mazira kumatha kudzetsa njala yocheperako komanso kulakalaka zochepa, zomwe ndizabwino kuchepa thupi.

3. Edamame

Nyemba zokoma zobiriwirazi ndizopatsa chidwi, zotsika mtengo pomanga mapuloteni.

Nyemba za Edamame ndi soya wosakhwima omwe amagulitsidwa onse osunthika kapena mu pod. Ndizakudya zoziziritsa kukhosi ndipo zimawonjezera chakudya monga masaladi ndi ma fry.

Kuphatikiza apo, edamame ndimtundu wabwino kwambiri wamapuloteni wokhala ndi chikho chimodzi (155 magalamu) opatsa 17 magalamu a protein (9).

Edamame ndichisankho chabwino kwa iwo omwe amatsata zakudya zamasamba kapena zamasamba.

Izi ndichifukwa choti zimawerengedwa kuti ndizomwe zimapanga zomanga thupi, kutanthauza kuti zili ndi zonse zofunikira amino acid zomwe thupi limafunikira ().

Nyemba zokoma bajetizi zitha kupezeka mgawo la mufiriji m'masitolo ambiri ogulitsa pafupifupi $ 2 pa thumba la 12-ounce (340-gramu).

4. Nkhumba Zamzitini

Nsomba ndi gwero labwino kwambiri la mapuloteni ndipo mtundu wamzitini siwonso.

Ngati nsomba zatsopano ndi zotchipa kwambiri pa bajeti yanu, nsomba zamzitini ndi njira yabwino kwambiri yopezera chakudya chama protein popanda kuphwanya banki.

Mitundu yambiri ya tuna imagula pafupifupi $ 1 pa 5-ounce (142-gramu).

Ngakhale ma 3-gramu (85-gramu) omwe amagwiritsidwa ntchito amakhala ndi zopatsa mphamvu pafupifupi 99, amaphatikizira pafupifupi magalamu 20 a mapuloteni apamwamba (11).

Kuphatikiza apo, tuna ndi gwero lalikulu la omega-3 fatty acids, omwe amathandiza kuthana ndi kutupa mthupi ().

Komabe, nsomba zamzitini zimatha kukhala ndi ma mercury ochulukirapo, choncho ndibwino kuti akulu azikhala ochepa pakudya kamodzi pamlungu (13).

Nthawi zonse musankhe nsomba yowala yamzitini, yomwe imapangidwa ndi mitundu yaying'ono ya tuna yomwe ili yotsika kwambiri mu mercury.

5. Yogurt Yachi Greek

Yogurt yachi Greek ndi chakudya chokoma, chotchipa chomwe chimasinthasintha kwambiri. Ikhoza kudyedwa mosavuta, kuwonjezeredwa ku smoothie, kukwapulidwa mu chophika chokoma cha veggies kapena kuwonjezera pazophika.

Kuphatikiza apo, yogurt ndiye gwero labwino kwambiri la mapuloteni.

M'malo mwake, 8 ounce (224-gramu) yotumizira imapereka pafupifupi magalamu 17 a mapuloteni - pafupifupi kuwirikiza kawiri kuchuluka komwe kumapezeka mu ma yogurt wamba (14, 15).

Fufuzani zopangidwa ndi dzina loti "zamoyo zomwe zimagwira ntchito mwakhama", zomwe zikutanthauza kuti yogurt ili ndi maantibiotiki opindulitsa omwe angakuthandizeni kukhala ndi thanzi labwino komanso kukuthandizani kuti muchepetse thupi (,).

Popanda kutchula, kusankha yogurt yosavuta, yopanda shuga ndi njira yabwino yochepetsera kudya kwanu shuga wochulukirapo.

Pomaliza, kugula zidebe zokulirapo ndi njira yabwino yopulumutsira ndalama, popeza ma ouniti 24 (680 magalamu) a yogurt wamba wachi Greek amawononga pafupifupi $ 5.

6. Mpendadzuwa Mbewu

Ngakhale mbewu za mpendadzuwa ndizochepa, zimakhala ndi mapuloteni ambiri. Phulusa limodzi lokha lili ndi pafupifupi magalamu 6 a zomanga thupi zokhala ndi ndiwo zamasamba (18).

Nyumba zamagetsi zokoma izi zimadzaza ndi mapuloteni, komanso michere monga vitamini E ndi magnesium.

Mbeu za mpendadzuwa ndizakudya zosinthasintha komanso zotsika mtengo.

Zitha kugulidwa pafupifupi $ 2 pa mapaundi (454 magalamu) m'masitolo ambiri, ndipo zitha kuwonjezeredwa m'masaladi kapena parfait ya yogurt, komanso kugwiritsidwa ntchito ngati zokometsera zothira mbale zambiri.

7. Nyemba zakuda

Nyemba zakuda ndi imodzi mwamagawo abwinobwino komanso okwera mtengo kwambiri azomera zomwe mungagule. Pafupifupi, ma ola 15 (455-gramu) amatha ndalama pafupifupi $ 1 m'masitolo ambiri.

Chikho chimodzi (172 magalamu) a nyemba zakuda chimakhalanso ndi magalamu opitilira 15 a protein (19).

Pamwamba pokhala ndi mapuloteni ambiri, nyemba zakuda ndizopatsa mphamvu kwambiri. Chikho chimodzi (magalamu 172) chimakhala ndi pafupifupi magalamu 15.

Mabungwe apamwamba azaumoyo amalimbikitsa kuti azimayi azidya magalamu 25 a fiber tsiku lililonse komanso kuti amuna azidya magalamu 38 patsiku.

Chifukwa cha kuchuluka kwa mapuloteni ndi CHIKWANGWANI zomwe zilimo, nyemba zakuda zimakupangitsani kuti mukhale okhutira komanso zabwino kuti muchepetse thupi.

M'malo mwake, kuwunika kwaposachedwa kwaposachedwa kwa 21 kwapezeka kuti kudya 3/4 chikho cha nyemba tsiku lililonse kunapangitsa kuti muchepetse mapaundi a 0.75 (0.34 kg) kwa anthu omwe sanasinthe zakudya zina ().

Kuphatikiza apo, zakudya zomwe zili ndi nyemba zambiri zawonetsedwa kuti zimachepetsa njala ndikuwonjezera kukhuta ().

Amatha kuwonjezeredwa muzakudya monga chili, msuzi ndi masaladi kuti apange puloteni yamphamvu yazomera.

8. Sardini

Ngakhale sardine sangakhale chakudya chotchuka kwambiri, ali ndi mapuloteni komanso michere yofunikira.

Chitha chimodzi (92 magalamu) amchere okhala ndi pafupifupi magalamu 23 a mapuloteni oyamwa kwambiri kuphatikiza zakudya zina zambiri zofunika monga vitamini D ndi B12 (22).

Popeza sardine amayenera kudyedwa kwathunthu, mafupa ndi onse, ndi gwero lalikulu la calcium yachilengedwe.

M'malo mwake, munthu amatha kupereka 35% yazakudya zoyenera pamchere womanga mafupa.

Zakudya zam'nyanja zatsopano zimakhala zodula, koma sardine ndi njira yabwino kwambiri yopangira mapuloteni kwa anthu omwe ali ndi bajeti. M'malo mwake, zitini zambiri za 3.75-gramu (92-gramu) zamasardini zimangodya $ 2 yokha.

9. Tchizi Cottage

Cottage tchizi ndi mkaka wotsika kwambiri wokhala ndi zomanga thupi zambiri.

Tchizi wonunkhira tating'onoting'ono timakhala ndimitundu yambiri yamafuta ndipo itha kugwiritsidwa ntchito ngati chotupitsa kapena chophatikizira m'maphikidwe ambiri.

Chikho chimodzi (210 magalamu) cha tchizi chodzaza mafuta chimapereka magalamu opitilira 23 a protein ndi ma calories 206 (23) okha.

Mapuloteni apamwamba a kanyumba tchizi amapangitsa chisankho chabwino kwa othamanga ndi anthu omwe akufuna kuti akhale ndi minofu.

Kuphatikiza apo, kafukufuku wasonyeza kuti zakudya zamapuloteni monga kanyumba tchizi zimakuthandizani kuti mukhale osangalala, zomwe zingakuthandizeni kuti muchepetse thupi ().

Tchizi tating'ono ndiokwera mtengo kwambiri ndipo titha kugula m'masitolo ambiri pafupifupi $ 3 pa 16-ounce (452-gram) tub.

10. Mapuloteni a Whey

Whey protein ufa amapangidwa kuchokera pagawo lamadzi lamkaka lomwe latsala kuchokera ku cheesemaking.

Kuwonjezera mavitamini a ufa pa zakudya zanu ndi njira yabwino komanso yotsika mtengo yolimbikitsira kudya kwanu. Pafupipafupi, kugwiritsa ntchito mapuloteni a whey kumawononga $ 0.40 yokha.

Mapuloteni a Whey adafufuzidwa bwino kuti athandizire kuwonda komanso kuthekera kwake kukulitsa minofu ndi mphamvu (,,).

Pafupifupi, 28 g imodzi yamapuloteni a ufa amapatsa 20 gramu ya mapuloteni (28).

Whey protein ufa amatha kuwonjezeredwa ku smoothies, zinthu zophika ndi maphikidwe ena pamlingo wowonjezera wamapuloteni.

11. Maluwa

Sikuti mphodza ndi chakudya chopatsa thanzi komanso chotsika mtengo, komanso zimaperekanso mapuloteni.

Amapezeka pagawo lalikulu la malo ogulitsira pafupifupi $ 1.50 pa mapaundi (453 magalamu), nyemba zazing'ono izi zitha kuphikidwa ndikuwonjezeredwa m'maphikidwe osiyanasiyana monga msuzi, mphodza ndi ma curry.

Ndi gwero lodabwitsa la zomanga thupi zomanga, zokhala ndi chikho chimodzi (198 magalamu) opatsa magalamu 18 (29).

Lentili ali ndi fiber, iron, potaziyamu ndi mavitamini B ambiri.

12. Oats

Oats ndi tirigu wokoma mtima, wopanda gluten wotchipa kwambiri. Masitolo ambiri amagulitsa oats wokulungika mozungulira $ 1.30 pa mapaundi (453 magalamu).

Amakhalanso ndi mapuloteni ambiri kuposa mbewu zina. 1/2-chikho (78-gramu) chotumizira chimapatsa 13 magalamu a protein (30).

Oats ali ndi mavitamini ndi michere yambiri, kuphatikiza amakhala ndi mtundu wa zinthu zosungunuka zotchedwa beta-glucan.

Kafukufuku wasonyeza kuti zakudya zomwe zili ndi beta-glucan zitha kuthandiza kuchepetsa LDL komanso kuchuluka kwama cholesterol, ndikupangitsa oatmeal kusankha bwino thanzi la mtima ().

Kusankha mbale ya oatmeal pachakudya cham'mawa ndi njira yabwino kwambiri yokhazikitsira mtima wanu wathanzi ndikuwonjezera kuchuluka kwa mapuloteni.

13. Amaranth

Ngakhale amaranth sangakhale chakudya chofunikira kwambiri, tirigu wambiri wopanda mchere wa gluteni amayenera kukhala ndi malo pazakudya zanu.

Chikho chimodzi (246 magalamu) cha amaranth yophika chimapatsa 9 gm ya protein komanso chimapanganso folate, manganese, magnesium, phosphorus ndi iron (32).

Njere zokoma izi zimagwira bwino m'maphikidwe osiyanasiyana ndipo ndizosavuta kukonzekera. Iyeneranso kwa iwo omwe ali ndi ziwengo kapena osalolera kuti akhale a gluten ndipo ndi chakudya chotsika mtengo komanso chopatsa thanzi.

Ngakhale organic amaranth ndi yotsika mtengo, pamtengo wapakati wa $ 0.65 pa mapaundi (453 magalamu).

Amaranth yophikidwa ngati quinoa kapena mpunga ndipo imatha kupangidwa kukhala zakudya zambiri zokoma, kuphatikiza phala lam'mawa, tsabola wokometsedwa kapena saladi wosavuta.

14. Mkaka

Ngakhale anthu ena salolera mkaka ndi zinthu zina za mkaka, ndiwomwe ungagulidwe bwino kwambiri kwa omwe amatha kukumba.

Mkaka umakhala ndi mafuta ambiri ndipo amapezeka kwambiri, ndikupangitsa kuti zisakhale zomanga thupi. Mkaka wamba wa magaloni okwana 115 magalamu amakhala ndi pafupifupi $ 2.50, pomwe mkaka wa organic umawononga $ 4.

Chikho chimodzi (244 magalamu) amkaka wonse uli ndi ma gramu opitilira 8 a mapuloteni oyamwa kwambiri, komanso mavitamini ndi michere yambiri (33).

Imakhala ndi mchere wochuluka kwambiri wa calcium ndi phosphorous, womwe umathandiza kuti mafupa akhale olimba komanso athanzi.

Popeza mkaka ndi madzi, amatha kugwiritsidwa ntchito ngati maziko okhala ndi mapuloteni ambiri a smoothies ndi msuzi.

Mkaka wonse umapanganso chopatsa mphamvu kwambiri chopatsa mphamvu kwa iwo omwe akuyesera kunenepa komanso minofu.

15. Mbewu Dzungu

Mbeu zamatungu zimapereka michere yambiri m'phukusi laling'ono kwambiri. Kuwonjezera njere zosavomerezeka ndi bajeti pazakudya zanu ndi njira yabwino komanso yathanzi yowonjezeretsa kudya kwanu.

Pafupifupi (28 magalamu) a mbeu zamatungu mumakhala ma gramu 7 a mapuloteni, kuwapangitsa kukhala chisankho chabwino chotenga thukuta lokhala ndi mapuloteni (34).

Pamodzi ndi kuchuluka kwa mapuloteni, mbewu zamatungu zimakhalanso ndi ma antioxidants monga vitamini E ndi phenolic acid omwe amathandiza kuchepetsa kutupa mthupi (,).

Mbeu zamatungu zimapanga zokhwasula-khwasula popita, ngakhale amathanso kuwonjezeredwa ku oatmeal, saladi kapena granola wopangidwa. Zitha kugulidwa mochuluka m'masitolo ambiri pafupifupi $ 3 pa mapaundi (448 magalamu).

16. Salimoni Wamzitini

Salmon ndi imodzi mwama protein abwino kwambiri omwe mungadye, ngakhale amakhala okwera mtengo.

Mwamwayi, nsomba imabwera mumtengo wazitini wotsika mtengo, ndikupangitsa kuti ikhale yotsika mtengo komanso yosankha mapuloteni oyenera bajeti iliyonse.

Mafuta anayi (112-gramu) omwe amagwiritsidwa ntchito ndi nsomba zamzitini ali ndi magalamu 26 a mapuloteni, pamodzi ndi mavitamini ndi mchere. Izi zimaphatikizapo B12, vitamini D, selenium ndi omega-3 fatty acids (37).

Nsomba zam'chitini ndi njira yotsika mtengo komanso yosavuta yolimbikitsira zomanga thupi ndi zopatsa thanzi zomwe mumadya. Mchere wa salimoni wa 6-ounce (168-gramu) ungagulidwe m'masitolo ambiri pafupifupi $ 3.60.

Itha kuwonjezeredwa m'masaladi, yopangidwa kukhala ma burger kapena kudyedwa mopanda chakudya chokwanira.

17. Ground Turkey

Ground Turkey imakhala yopatsa thanzi kwambiri ndipo nthawi zambiri imakhala yotsika mtengo kuposa mabere athunthu. Mtengo wapakati pa kilogalamu imodzi (448 magalamu) a turkey amasiyana $ 3 mpaka $ 7.

Turkey ndi nyama yowonda, yotsika kwambiri koma imakhala ndi mapuloteni komanso michere yambiri. M'malo mwake, kugulitsa ma gramu 28 (28 gramu) amapereka ma gramu 23 a mapuloteni oyamwa kwambiri komanso ma calories 195 (38).

Turkey ilinso ndi mavitamini B ambiri komanso mchere wa selenium, womwe umakhala ngati antioxidant wamphamvu mthupi ndikuthandizira kuchepetsa kutupa ().

Ground Turkey ndi mapuloteni osinthika, otsika mtengo komanso athanzi omwe angagwiritsidwe ntchito m'maphikidwe ambiri.

Mfundo Yofunika Kwambiri

Kuwonjezera zakudya zokhala ndi mapuloteni pazakudya zanu sikuyenera kuphwanya banki. Pali zakudya zambiri zamapuloteni omwe ali oyenera pachakudya chilichonse, zokonda ndi bajeti.

Kuchulukitsa kuchuluka kwa mapuloteni pazakudya zanu kumakhala ndi maubwino ambiri azaumoyo ndipo kungakuthandizeni kuti mukhale ndi thanzi lokwanira, muchepetse thupi komanso kukhala ndi minofu yolimba.

Kuyambira batala wa chiponde mpaka nsomba zamzitini, pali zinthu zambiri zomwe mungasankhe. Kusankha chakudya chotchipa pamndandandawu ndi njira yabwino kwambiri yolimbikitsira kudya kwanu.