Chakudya cham'mawa Cham'maproteni Wam'mwamba Ndiye Chakudya Cham'mawa Chabwino Kwambiri pa Kuchepetsa Kunenepa

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Kudumpha chakudya choyamba cha tsikulo ndichakudya chachikulu ayi-ayi. Kudya chakudya cham'mawa choyenera kwawonetsedwa kuti kumawonjezera mphamvu komanso kusungunuka, kuyambitsa kagayidwe kake, ndikuthandizani kuti muchepetse masana. Koma kungotenga kapu ya granola ndi kapu ya khofi kuofesi sikungachepetse.

Kafukufuku watsopano yemwe adachitika ku University of Missouri School of Medicine adapeza kuti kukweza mbale yanu ndi mapuloteni ndikofunikira kuti muchepetse thupi komanso kuti mukhale ndi thanzi labwino pakudya kadzutsa. Ofufuzawo adapeza kuti anthu akamadya chakudya cham'mawa chokhala ndi magalamu 35 a mapuloteni, amamva njala yocheperako ndipo amadya pang'ono masana ndikupeza mafuta ochepa pamasabata a 12 poyerekeza ndi omwe amadzaza magalamu 13 okha. (Ponena za momwe mungafalitsire kudya kwanu kwama protein tsiku lonse, pezani Njira Yabwino Yodya Mapuloteni Ochepetsa Thupi.)

Nanga bwanji kulongedza mapuloteni kumakulepheretsani kunyamula pa mapaundi? “Mapuloteni ndi amodzi mwa zakudya zokhutiritsa kwambiri, chifukwa zimafunikira ntchito yowonjezereka kuti thupi ligayike, kusweka, ndi kugaya,” akutero katswiri wa kadyedwe kamene wa ku New York, Lisa Moskovitz, R.D., yemwe sanachite nawo kafukufukuyu. Zimatengera nthawi yayitali kuti zigayidwe, motero zimakupangitsani kuti mukhale okhazikika, motalikirapo. "Mukamakhuta kwambiri, mumakhala ndi mwayi wosankha zakudya zathanzi komanso zanzeru tsiku lonse."

Osataya mtima chifukwa chakukula kwa magalamu 35. Onse omwe adachita nawo kafukufukuyu anali anyamata okulirapo omwe amafunikira mafuta ochulukirapo kuposa ife akuluakulu okhwima. Kuphatikiza apo, mutha kuyamwa kapena kugwiritsa ntchito ma gramu 30 a mapuloteni nthawi imodzi, Moskovitz akufotokoza. Amalimbikitsa kuwombera pafupi magalamu 20 mpaka 25 pa kadzutsa.

Egg Scramble(26 g mapuloteni)

Dulani dzira limodzi lonse ndi mazira awiri azungu ndikuphika. Ikani pagawo la mkate wa Ezeikel ndi pamwamba ndi 1 ounce kuwala kwa Swiss tchizi ndi supuni 2 za mapeyala.

Greek Yogurt Parfait(26g wa mapuloteni)

Chikho chimodzi chapamwamba cha yogati yosalala yachi Greek yokhala ndi supuni 4 za maamondi ndi 1 chikho cha ma blueberries atsopano.

Salmon Wosuta Toast(25g wa mapuloteni)

Magawo awiri apamwamba a mkate wa Ezeikel wokhala ndi ma ola awiri osuta osuta ndi ma wedge awiri ofalitsa tchizi.

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