Mndandanda Wapamwamba Wa Zakudya Zamapuloteni Apamwamba Zomwe Muyenera Kudya Sabata Iliyonse

Zamkati

• Mapuloteni Apamwamba, Zakudya Zamtundu Wambiri
• Mapuloteni Ochuluka, Zakudya Za Carb Zambiri
• Mapuloteni Ochuluka, Zakudya Zochepa Za Carb
• Mapuloteni Ochuluka, Zakudya Zopanda Mafuta
• Onaninso za

Kuwerengera macronutrients-protein, mafuta, ndi carbs-mwina sikungakhale kofala komabe, koma anthu ndi kuyamba kumvetsera kwambiri. Ndipo ngakhale zakudya zina zimafuna kuti muchepetse carbs kapena mafuta, pafupifupi pulogalamu iliyonse yodyera-kuchokera ku keto zakudya ndi zakudya za ku Mediterranean kupita ku Whole30 ndi zakudya za DASH-zimapereka kuwala kobiriwira ku zakudya zamapuloteni. Chifukwa chiyani?

"Amino acid, mamolekyulu omwe amapanga mapuloteni, ndiomwe amakhala zomangira zamoyo," akutero Abby Olson, R.D., mwini wa Encompass Nutrition ku St. Paul, MN. "Mosiyana ndi chakudya chamafuta ndi mafuta, thupi lanu silisunga ma amino acid owonjezera, ndipo amafunikira kudyedwa tsiku lililonse."

Mwanjira ina, ngati mungalephere kudya zakudya zamapuloteni kwambiri, ziwalo zanu zamkati ndi zakunja zidzavutika.

"Mumafunika mapuloteni kuti mupange tsitsi, magazi, michere, ndi zina zambiri," akufotokoza motero Brooke Alpert, RD. Zakudya Zosakaniza. "Chololeza cholimbikitsidwa tsiku ndi tsiku ndi 0,8 magalamu a protein pa kilogalamu ya kulemera kwa thupi, kotero mayi wa 130-mapaundi angafunike osachepera magalamu a 48. Mwakuchita kwanga, ndapeza kuti manambalawo ndi ochepa pang'ono [kotero] m'malo mwake poyang'ana kwambiri magalamu, ndimangofunsa makasitomala anga kuti awonetsetse kuti pazakudya zilizonse pali mapuloteni amodzi. "

Chiuno chanu chimatha kuvutikanso ngati simudya zakudya zamapuloteni tsiku lililonse. Sayansi imasonyeza kugwirizana pakati pa kudya zakudya zomanga thupi ndi kutsika kwa thupi, kuonda kwambiri kwa thupi, mafuta a kolesterolini abwino, chiŵerengero cha thanzi cha m'chiuno ndi m'chiuno, ndi kutsika kwa magazi.

Ikani gawo lanu ndi mndandanda wazakudya zovomerezeka ndi azakudya zomwe zimafanana ndi zakudya zilizonse.

Mapuloteni Apamwamba, Zakudya Zamtundu Wambiri

1. Yogurt Yachi Greek Yodzaza Mafuta

Pitani makatoni a "zero" ndi chotupitsa pa yogurt yopangidwa ndi mkaka wonse (makamaka mafuta pafupifupi 4%). Kuphatikiza pa mafuta odyetsa, chakudya chilichonse chimapereka pafupifupi magalamu 20 a mapuloteni. "Poyerekeza ndi yogurts wamba, Chigriki chokhala ndi mafuta ambiri ndichokhutiritsa kwambiri chifukwa chimathandizira kukhazikika kwa shuga m'magazi," akutero Alpert. Gwiritsitsani mitundu yamitundu yosavuta (mutha kuwonjezera zonunkhira zachilengedwe ngati zili zotsekemera kwambiri) kuti muwonetsetse kuti shuga wowonjezera samakugwerani.

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2. Mtedza

Kaya mumakonda ma pecans omveka bwino, batala wa amondi pa sangweji yanu ya masana, kapena kung'ambika kwa ma cashews mumsewu wanu wopangira kunyumba, mudzapeza mapuloteni okhutiritsa (pafupifupi 5 magalamu pa ounce), mafuta, ndi fiber kuchokera ku mtedza. "Mtedza ndi gawo lodyera thanzi," akutero Alpert. "Amapereka kuphatikiza kwama macronutrients onse atatu, omwe amathandizanso kuchepetsa shuga m'magazi, ndipo ndiwomwe amapangira mapuloteni." (Nazi zakudya zowonjezera kwambiri zamatenda.)

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Mapuloteni Ochuluka, Zakudya Za Carb Zambiri

3. Nyemba

Chifukwa cha nyemba, ndizotheka kufikira kuchuluka kwanu kwa mapuloteni tsiku lililonse opanda nyama. Sungani zakudya zanu ndi nyemba za garbanzo, nandolo zamaso akuda, mphodza, ndi nyemba za cannellini kuti muponye mu saladi, kuyambitsa msuzi, ndikuphatikizana ndi hummus. (Izi 13 zokometsera zokometsera zokometsera zokoma ndizokoma makamaka.) Sikuti mungangopeza ma gramu 15 a mapuloteni pa chikho, kutengera mtundu wake, koma "mapuloteni okhala ndi thanzi wathanzi [amaperekanso fiber, mavitamini a B, chitsulo, folate, calcium, potaziyamu, phosphorous, ndi zinc, "akutero Olson. Komanso, palibe chifukwa choopera kuchuluka kwa carb, akuwonjezera Alpert. "Zakudya zambiri zimakhudzana ndi kuchuluka kwa fiber, chifukwa chake zimakhalabe ndi thanzi labwino komanso njira yabwino yopangira nyama yopanda nyama."

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4. Pasitala wa mphodza

Kudzaza zakudya zanu ndi zakudya zamapuloteni ambiri sizitanthauza kuti mbale ya pasitala ndi yoletsedwa. Zakudya zokhala ndi ma 2 ounces (zigawo ndi nandolo zouma, mphodza, nyemba, ndi nandolo) zimapereka chiŵerengero choyenera cha 2.5: 1 cha carbs ku mapuloteni (35 magalamu ndi 14 magalamu, motsatira), kuphatikizapo fiber kuposa ufa wake. -chimwene wake. "Kugwiritsa ntchito magwero osiyanasiyana a mapuloteni tsiku lonse kumakupatsani mwayi wokwaniritsa zosowa zanu zamapuloteni pomwe mukugunda mafuta, chakudya, ndi mavitamini," akutero Olson.

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Mapuloteni Ochuluka, Zakudya Zochepa Za Carb

5. Mazira

Gwiritsani ntchito njira yophika mofulumira, yosasinthasintha, yosavuta kudya zamasamba. Dzira limodzi limapereka magalamu 6 a mapuloteni ndi ochepera gramu imodzi ya carbs, ndipo ayi, simuyenera kudodometsa ma milligram 190 a cholesterol: Kuwunika kumodzi mu British Medical Journal sanapeze kulumikizana pakati pa kumwa dzira ndi matenda amtima okhudzana ndi cholesterol kapena chiwopsezo cha sitiroko. Zimakupangitsani kufuna chakudya cham'mawa chamadzulo, sichoncho? (Mkaka ndi gwero labwino la mapuloteni okhala ndi mkaka wopanda mafuta wopereka magalamu 8.4 pa galasi limodzi la ounce.)

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6. Salimoni Wamtchire

Ngakhale kuti mapuloteni amtundu uliwonse amakhala ndi ma carbs komanso mapuloteni ambiri, onse a Alpert ndi Olson amakonda nsomba zamtchire chifukwa cha ma omega-3 ake olimba. "Sakanizani zakudya zanu ndi mapuloteni owonda komanso zosankha zomwe zimakhala ndi mafuta ambiri, monga nsomba, kuti mukwaniritse zosowa zanu zamagulu ang'onoang'ono monga iron, mavitamini a B, ndi zinc," akutero Olson. Thumba limodzi lokha la 3 ounce limawonjezera magalamu 17 a mapuloteni ku Rx yanu ya tsiku ndi tsiku. (BTW, nayi kusiyana pakati pa nsomba zam'munda zomwe zimakwezedwa m'munda komanso nsomba zakutchire.) Pali zakudya zina zam'madzi zomwe zimapereka mapuloteni okwanira 4 ounce okha: utawaleza (27.5g), bluefin tuna (34g), ndi nsomba zamzitini (26g).

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Mapuloteni Ochuluka, Zakudya Zopanda Mafuta

7. Mabere a nkhuku

Nkhuku yowotchera ndi yomwe imamangidwira kumanga zomangamanga pazifukwa: Katemera wa nkhuku umodzi wopanda mafuta, wopanda khungu amakhala ndi mafuta ochepera magalamu anayi pomwe akupereka mapuloteni 31 olemera-onse ma calories ochepa 165. Pitirizani kukazinga, kuwotcha, kapena kuphika m'malo mowotcha poto kapena kuumitsa kwambiri ngati mukuyang'anitsitsa kudya mafuta. Mitundu ina ya nyama yokhala ndi mapuloteni ambiri imadulidwa mawere a Turkey (6g for 1 ounce) ndi ng'ombe yopanda mafuta (34g ya 4-ounce kutumikira).

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8. Quinoa

Quinoa ndi yotchuka pa mndandanda wa zakudya zokhala ndi mapuloteni ambiri chifukwa zimakhalanso zopanda gluten, zamasamba, komanso mafuta ochepa, akutero Alpert. Tirigu wakale amapereka ma gramu 8 a mapuloteni pachikho chilichonse chophika, ndikupangitsa kuti akhale chakudya chabwino pambali pa chakudya chilichonse. Ngati mukuyang'ana zakudya zina zokhala ndi zomera, zokhala ndi mapuloteni ambiri, ganizirani za batala wa peanut (8g pa supuni ziwiri), edamame (11g pa 1/2 chikho), ndi tofu yolimba (20g pa 1/2 chikho).

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