Ndi na-edozi ahụ na-ahụ oke ọrụ nke sistemụ ahụ niile. Site na anụ na mmiri ara ehi, mmadụ na - enweta amino acid dị oke mkpa maka ịkpụ sel nke ya. Maka ndị anaghị eri anụ, enweghị protein na-abụ nsogbu ọsọsọ, ebe ọ bụ na nri ya na anụmanụ na-eri oke ma ọ bụ na-anọghị kpamkpam.
Na mgbakwunye, enwere amino acid dị mkpa. Ahụ n’amaghị otu esi agwakọta ha n’onwe ya, dịka amino acid ndị ọzọ, ma na-anabata ha naanị site na nri. A na-ahụ ihe ndị a n'ụdị kachasị dị na nri anụmanụ.
Iji dochie ndị na-edozi ahụ dị mkpa, ndị anaghị eri anụ gụnyere mmiri ara ehi protein dị elu na nri osisi na nri ha.
Ego Ole protein na-eri ndị anaghị eri anụ na akwukwo nri
Okenye chọrọ 0,8 g nke protein kwa kilogram 1 nke ibu ahụ kwa ụbọchị. Enwere usoro nke ị ga-esi gbakọọ protein gị chọrọ.
A na-ekeji ibu ahụ site na 2.2, ọnụ ọgụgụ ọ pụtara pụtara na nha nha ewepu mmiri mmiri. A rụpụtara nsonaazụ ya site na 0.8. Onu ogugu ha na egosi ihe protein choro kwa ubochi.
Ndepụta nri na-edozi ahụ kwesịrị ekwesị maka ndị anaghị eri anụ
Akwukwo nri a wepuru wepu anu na nri. Ma maka ndụ nkịtị, oriri nke ndị na-edozi dị mkpa. Enwere ike ịnweta protein anụmanụ site na ngwaahịa mmiri ara ehi.
Enwere ọtụtụ nri a na-ewere dị ka onye anaghị eri anụ ma edepụta ya na tebụl.
| Ngwaahịa | Isi mmalite |
| Gelatin | Cartilage, ọkpụkpụ, hooves |
| Akwukwo nri mkpọ nri | Anụmanụ anụmanụ nwere ike ịdị |
| Marshmallow, souffle, pudding | Nwere gelatin |
Yogọt (Greek, enweghị abụba)
Enwere protein 10 g kwa 100 g. Yogọt Greek nwere ike inyere aka gbaa abụba ma mee ka uru ahụ too. Ngwaahịa ahụ nwekwara probiotics - nje bacteria na-achịkwa eriri afọ ma soro na mgbaze nri na nhazi nke ọgụ.
Chiiz ụlọ
100 g nwere protein 14-16 g. Ọ bụrụ na ị na-agbaso nri protein, ị kwesịrị ịnye mmasị na cheese obere ụlọ chiiz.
Mmiri ara ehi (akọrọ / skimmed)
100 g nke mmiri ara ehi ntụ ntụ nwere 26 g nke protein. Ejiri maka ụkọ ọnwụ na uru ahụ. Mmiri ntụ ntụ bụ 80% casein, ya mere ndị egwuregwu na-eji ya dị ka protein dị nwayọ. Ọzọkwa, a na-eji ngwaahịa ahụ maka ọnwụ ọnwụ.
Chiiz (Parmesan)
Parmesan bụ protein zuru oke maka ndị anaghị eri anụ. 100 g nke ngwaahịa a nwere 38 g nke protein.
Ewu cheese
Ngwaahịa nwere 22 g nke protein na 100 g. Chiiz nwekwara ihe mgbagwoju anya nke vitamin na mineral, ọ na-akwalite akwara kpụ ọkụ n'ọnụ n'ihi protein-ọgaranya mejupụtara.
Chiiz Feta
100 g chiiz nwere 14 g nke protein. A na-ejikarị mmiri ara ehi eme ihe dị ka ihe dị na salads.
Akwa
Akwa ọkụkọ bụ isi iyi nke protin, abụba na carbohydrates zuru oke. Nwere gram 13 nke protein n’ime gram 100. Na mgbakwunye, ha nwere ọdịnaya dị elu nke vitamin B. cookingzọ isi nri kachasị baa uru bụ isi nri.
A naghị atụ aro ị eggsụ àkwá ka enwere ihe ize ndụ nke ibute salmonellosis.
Ndepụta nri nwere protein inine
Ndị anaghị eri anụ na-agbaso nri sitere na osisi, nke pụtara na ọjụjụ ọ bụghị naanị anụ, kamakwa ngwaahịa sitere na anụmanụ, yabụ nri ha anaghị ezu oke maka erughị oke protein.
Otú ọ dị, site na nchịkọta ziri ezi nke menu site na ndepụta nke ikike nke ihe ndị mejupụtara, ọ ga-ekwe omume igbochi omume nke nsonaazụ na-adịghị mma n'ihi enweghị protein ndị anụmanụ.
Chia (Spanish Sage) Mkpụrụ
Chia mkpụrụ nwere protein 16.5 g kwa 100 g nke ngwaahịa. Spanish sage bụ ihe amino acid dị mkpa dị mkpa. Tụkwasị na nke ahụ, mkpụrụ ndị ahụ nwere abụba, carbohydrates, eriri. Nke a mejupụtara mma nsia motility na gbapụrụ ọsọ metabolic Filiks.
Soybeans na soy ngwaahịa
Soy bụ ezigbo anụ eji dochie anya ya dịka protein nwere 50%. Na - akwalite ụkọ nke amino acid. A na-eji agwa agwa nri.
Consumption consumptionụbiga oke ihe ọkụkụ nke ụmụ nwoke nwere ike imerụ ahụ, ebe ọ bụ na soy nwere phytoestrogens - ogige ndị yiri nke ahụ na homonụ mmekọahụ nwanyị.
A na-eji agwa iji kwadebe ngwaahịa a kpọrọ ahịhịa a na-akpọ tempeh, nke a na-ewu ewu na nri ndị anaghị eri anụ.
Mkpụrụ osisi hemp
100 g nwere protein 20.1 g. Mkpụrụ osisi Hemp anaghị egbu egbu. A na-agbakwunye ha na salads ma ọ bụ mgbakwunye egwuregwu.
Ngwaahịa ahụ nwekwara nnukwu polyunsaturated abụba asịd na-egbochi mmepe nke obi na ọrịa vaskụla.
Quinoa
Osisi bụ nke ọka. 100 g nke ngwaahịa nwere protein 14.2 g. A na-agbakwunye ọka na salads, nri n'akụkụ na ihe ọ drinksụ drinksụ. Osisi ahụ bụ isi iyi zuru ezu nke eriri, acid unsaturated na arginine.
Achịcha Ezikiel (achịcha koro eko)
Achịcha sitere na ọtụtụ ọka:
- millet;
- lentil;
- agwa;
- ọka bali;
- spelt ọka wit.
Otu ọrụ (34 g) nwere 4 g nke protein, ebe ngwaahịa a bụ isi iyi nke amino acid 18, 9 n'ime ha enweghị ike ịgbanwe.
A na-eji achịcha veranda eme nri. Ndị na-eme egwuregwu na-eji ngwaahịa a dị ka nri ma ọ bụ dochie anya otu nri.
Amaranth (skwid)
100 g skwọsh nwere 15 g nke protein. Osisi ahụ na-akwụ ụgwọ maka ụkọ protein, nwere magnesium, calcium na fiber. Enwere ọtụtụ ntụziaka maka ịkwadebe osisi. Ọtụtụ mgbe, amaranth na-agbakwunye oatmeal, salads na efere ndị ọzọ.
Hummus
A na-enweta ọkụkọ site na tahini - sesame tapawa. Enwere protein 8 g kwa 100 g nke ngwaahịa ahụ. Nri dị otú ahụ enweghị ike dochie anya nri anụ, mana ọ nwere amino acid dị mkpa.
Buckwheat ọka
100 g nke porridge nwere 13 g nke protein. Ngwaahịa ahụ bụ nke carbohydrates dị nwayọ ma na-akwalite ọnwụ. Iji sie porridge, were iko ọka 1 / 2-1 mee ihe ma sie maka minit 5-7 na mmiri esi mmiri.
Buckwheat nwere nnukwu eriri, nke na-eme ka usoro mgbaze dịkwuo mma.
Akwụkwọ nri
Enwere protein nke 2.9 g kwa 100 g nke osisi. A na-eri nri ma ọ bụ tinye ya na salad ọhụrụ.
Tomato a mịrị amị
100 g nke ngwaahịa nwere 5 g nke protein. Ha na-ewu ewu n'etiti ndị anaghị eri anụ ka ha nwere ọtụtụ antioxidants. Ogige ndị a na-egbochi ịka nká nke anụ ahụ, ma belata ihe ize ndụ nke ịrịa ọrịa cancer na ọrịa obi.
Guava
Guava bụ mkpụrụ ọgaranya na vitamin C, protein na nri ndị ọzọ. Enwere protein nke 2.6 g na 100 g.
Atịchok
100 g nke osisi nwere 3,3 g nke protein. Iji kwadebe atịchok, ịkwesịrị iburu isi ma hazie ya. A naghị ejikwa epupụta eme ihe mgbe ọ na-elu ilu.
Peas
Enwere protein 5 g na 100 g nke peas. A na-eji osisi ahụ eme ihe dị ka porridge ma ọ bụ ihe mgbakwunye na nri ndị ọzọ.
Agwa
Agwa dị elu na protein - enwere 21 g nke protein na 100 g. Mkpụrụ bụ isi iyi nke vitamin B, nke nwere mmetụta bara uru na arụ ọrụ nke sistem ụjọ ahụ.
Lentil
100 g nke ọka nwere 9 g nke protein (sie). Na mgbakwunye, lentil nwere ọtụtụ eriri. Consumption consumptionụ ihe a na-a helpsụ mgbe niile na-enyere abụba ume.
Ahụekere bọta
Otu teaspoon nwere 3.5 g nke protein (25 g kwa 100 g nke ngwaahịa). A na-eji bọta ahụekere ahụ eji megharịa ọnụ.
Ahịhịa
Ọka, 100 g nke nwere 3,9 g nke protein (dị njikere). A kwadebere osisi dị ka nri n'akụkụ, agbakwunye na efere.
Triticale
Osisi bụ ngwakọ nke rye na ọka wit. 100 g nke ngwaahịa nwere protein 12.8 g. Mkpụrụ ahụ dịkwa ọgaranya magnesium, potassium, calcium na iron.
Peeled ugu osisi
Ugu osisi kwa 100 g nwere 19 g nke protein. Ojiji nke ngwaahịa a ka amachibidoro mgbe ị ga-efunahụ ya n'ihi ọdịnaya kalori dị elu (556 kcal kwa 100 g).
Almọnd
Almọnd nwere oke protein - enwere 30.24 g nke protein na 100 g.
Cashew mkpụrụ
Mkpụrụ bara ụba na protein - enwere 18 g nke protein na 100 g. Otú ọ dị, ngwaahịa ahụ nwere ọdịnaya calorie dị elu, n'ihi ya, a ga-atụfu ya n'oge oge ịnwụ (600 kcal kwa 100 g).
Banza Pasta
100 g nke chickpea tapawa nwere 14 g nke protein. O nwekwara otutu eriri na ígwè, nke dị mkpa maka ndị anaghị eri anụ n'ihi enweghị anụ na nri.
Mgbakwunye egwuregwu
N'ime ozu ahụ, enwere mgbakwunye pụrụ iche emere maka ndị anaghị eri anụ na ndị anaghị eri anụ. Ha na-agụnye a mgbagwoju nke osisi na-edozi.
Otu n'ime ihe ndị kachasị ewu ewu n'ihe oriri bụ CyberMass Vegan Protein.
Ọzọkwa, ndị na-eme egwuregwu na-eji ndị na-erite uru, nke gụnyere ọ bụghị naanị ndị na-edozi ahụ, kamakwa carbohydrates na abụba, bụ ndị na-akwụ ụgwọ maka erighị ihe na-edozi ahụ ma ọ bụrụ na ha adịghị edozi ahụ.
Iji nweta amino acid dị mkpa, a na-atụ aro ka itinye BCAA na nri.
