Chitsime Chodabwitsa Kwambiri cha Mapuloteni

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Nkhuku, nsomba, ndi ng'ombe zimakonda kukhala zopezera mapuloteni, ndipo ngakhale mutawonjezera tofu kusakaniza, zinthu zimatha kukhala zotopetsa. Koma tsopano pali njira ina: Malinga ndi kafukufuku waposachedwa, ma seaweed-yep, chotengera chanu cha sushi-chimapereka gawo labwino la michere yomanga minofu.

Ngakhale kuchuluka kwa mapuloteni kumasiyana pakati pa mitundu ya zomera zam'nyanja, kumachokera ku 2 mpaka 9 magalamu pa kapu imodzi. Ndipo kuwonjezera pa kukhala ndi mapuloteni ambiri, udzu wa m’nyanja ulinso ndi mchere, mavitamini, ndi zinthu zonga mahomoni zimene zili zabwino m’thupi. M'malo mwake, ma dulse osiyanasiyana amakhala ndi ma peptide a renin-inhibitory ofanana ndi omwe amapezeka mu ACE inhibitors, gulu la mankhwala omwe amathandizira kupumula mitsempha yamagazi yogwiritsira ntchito kuthamanga kwa magazi, migraines, ndi zina, atero a Mary Hartley, RD, katswiri wazakudya Za DietsInReview.com.

Amalimbikitsa kudya zamasamba m'masaladi, msuzi, kapena ma fries.

"Kutaya madzi m'thupi kumakhala ngati konyentchera komwe kumatha kudyedwa mopanda kanthu kapena kuphwanyikirika muzakudya. Nori, yemwe amagwiritsidwa ntchito popukutira sushi, amaotcha udzu wouma, ndipo timagulu ta kelp nthawi zambiri timagulitsidwa ngati cholowa m'malo mwa mchere wa ayodini," akutero. "Mwina timadya udzu wa m'nyanja nthawi zambiri monga zakudya zopangira carrageenan ndi agar zomwe zimawonjezeredwa ku ayisikilimu, mowa, mkate, ndi zakudya zina zambiri."

Komabe, dziwani kuti zimatenga pang'ono saladi wamchere kuti mupikisane ndi nyama. Mwachitsanzo, mumayenera kudya mapepala 21 a nori kuti mupeze puloteni yomwe imapezeka m'mawere a nkhuku atatu, ndipo Recommended Dietary Allowance ya mapuloteni ndi 0.8 magalamu pa kilogalamu imodzi ya kulemera kwa thupi. Komabe, mapuloteni amatha kupereka 10 mpaka 35 peresenti ya ma calories onse, Hartley akuti Ngati mukudwala nyama, yesani mapuloteni ena apamwamba a Hartley:

1. mphodza: ​​1 chikho chophika = 18 magalamu

2. Mtedza: 1/2 chikho chotsukidwa = 19 magalamu

3. Mbewu za dzungu: 1/2 chikho chopukutidwa = 17 magalamu

4. Quinoa: 1/2 chikho chosaphika = 14 magalamu

5. Yogurt yachi Greek: ma ola 6 = 18 magalamu

Kodi mungaphatikize bwanji zakudya zokhala ndi mapuloteni ambiri muzakudya zanu? Ndipo ndani ali wokonzeka kupita ku sushi?

Jennipher Walters ndi CEO komanso woyambitsa nawo mawebusayiti athanzi FitBottomedGirls.com ndi FitBottomedMamas.com. Wophunzitsa wokhazikika payekha, wophunzitsa moyo ndi kuwongolera zolemera komanso wophunzitsa zolimbitsa thupi wamagulu, amakhalanso ndi MA mu utolankhani wa zaumoyo ndipo amalembera pafupipafupi za zinthu zonse zolimbitsa thupi komanso thanzi pazosindikiza zosiyanasiyana zapaintaneti.

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