Akwai 'yan sansanonin abun ciye-ciye na iya faɗowa a ciki. Wasu suna da daɗi zalla-muna kallon ku, kwalbar alewa-yayin da wasu sun fi amfani, kamar ɗanyen ɗanyen. almonds muna sheki a cikin bakinmu don ƙunshewar 3 na rana. karo. A manufa abun ciye-ciye yanayi? Ma'aunin lafiya na zaren da kuma cika furotin, tare da alamar mai da carbohydrates don makamashi. A zahiri, sanya wannan adadin furotin mai yawa: Wannan sinadari yana da mahimmanci don kiyaye ku har sai abincinku na gaba, wanda shine abin ciye-ciye. Duba, abubuwan ciye-ciye masu ƙoshin lafiya 25 waɗanda za su kiyaye yunwar ku… har zuwa lokacin cin abinci.
LABARI: 23 Ra'ayoyin Abincin Karancin Carb Zaku Iya Yi A Gida
manufa1. Hummus
Protein: 3g/gudu
Hummus an cika shi da furotin-kimanin gram uku na kowane cokali biyu-don haka a samu tsomawa. Kuma ba wai kawai kowane furotin ba. Chickpeas suna da yawa a cikin lysine kuma tahini shine tushen tushen amino acid methionine. Kowannensu, waɗannan nau'ikan sunadaran da ba su cika ba, amma idan aka haɗa su don yin humus, suna haifar da cikakkiyar furotin, wanda zai ci gaba da cika ku na tsawon lokaci. Alamar tafi-da-gidanka da aka siyo ita ce Sabra (the pine goro dandano shine * sumbatar shugaba* ), amma kuma hummus yana da sauƙin yin shi a gida tare da injin sarrafa abinci ko blender. Tukwici mai zafi: Fara da avocado hummus na yaji kuma ku tafi daga can.
2. Cuku da Crackers
Protein: 7g/oce daya
Labari mai girma: Wannan katakon cuku na rana shine ainihin babban zaɓi na ciye-ciye idan kuna neman furotin. Guntun oza ɗaya na cuku cheddar yana ba da giram bakwai na furotin da kashi 20 cikin 100 na shawarar yau da kullun na calcium. Hakanan yana da ƙarancin carbohydrates, idan kuna bin abincin ketogenic. Don kiyaye allon cuku ɗinku mai gina jiki kamar yadda zai yiwu, zaɓi don busassun hatsi gaba ɗaya kuma gwada (gwada!) Kada ku cinye duka abin da kanku. Za mu iya ba da shawarar ƙara gasasshen inabi?
3. Kwai
Protein: 6g/kwai babba daya
Jira, ba kwai masu dafaffen ƙwai a cikin jakarku don ci a lokacin tafiyar safiya? Mu kawai? Kuna so ku yi tsalle a kan jirgin ƙasa, saboda qwai hanya ce mai ban sha'awa don samun tan na furotin a cikin kunshin šaukuwa, girman cizo. Babban kwai ɗaya yana da nau'in furotin guda shida da kuma adadin kuzari kusan 80, wanda ke nufin za ku iya ci kaɗan ba tare da wuce gona da iri ba. Muna son kwai na minti takwas wanda har yanzu yana da matsala amma ba ya damewa, tare da yayyafawa. komai bagel seasoning .
4. Popcorn
Protein: 3g/cin kofi uku
Fim ɗin popcorn ya sami mummunan rap, amma saboda an zubar da shi a cikin mai, gishiri da kayan aikin wucin gadi. Amma popcorn a kan kansa shine ainihin zaɓi na ciye-ciye mai kyau: Jirgin iska, mai cin abinci mai cin kofin uku yana da adadin kuzari 100 da grams uku na furotin. Jazz shi tare da kayan yaji da kuke so, kamar cayenne, garin tafarnuwa, miya mai zafi ko zuma mai zafi (amince mu, gwada shi). Idan kuna son ɗibar man shanu kaɗan, ba za mu fada ba.
5. Cizon Makamashi
Kira 'em energy cizon ko furotin balls, ko dai ta yaya suna da dadi kamar yadda suke da kyau a gare ku. Yawancin lokaci ana yin shi tare da cakuda goro, tsaba, man goro, hatsi da foda na furotin, waɗannan abubuwan da ba a gasa ba suna da sauƙin yi kuma suna da kyau a ajiye su a cikin firij ɗinku don bala'in gaggawa. Kuna so ku gwada hannun ku don yin su a gida? Wannan girke-girke don babu gasa cakulan pistachio furotin bukukuwa daga shafin abinci Cotter Crunch wuri ne mai daɗi don farawa.
virat da anushka pics aure
LABARI: Girke-girke 15 Protein Ball don Ƙarfafa Makamashi Mai Sauri da Daɗi
manufa6. Girki Yogurt
Protein: 23g/kofin daya na hidimar 2 bisa dari yogurt Greek
Gaskiya mai daɗi: Yogurt na Girka yana da ƙarin furotin da ƙarancin sukari ta kowace hidimar yogurt na yau da kullun, kodayake an yi shi daga sinadarai iri ɗaya. Wannan shi ne saboda ruwan yana takure, yana barin bayan mai wadatar furotin (kuma mai yuwuwar kirim) magani. Wannan ya yi daidai da ƙarin ciko abun ciye-ciye fiye da yogurt na yau da kullun shi kaɗai, bisa ga ɗaya Nazarin Jami'ar Missouri . Kofin kofi daya na kashi 2 na yogurt na Girka yana da kusan adadin kuzari 160 da gram 23 na furotin a kowace hidima, ban da kashi 25 cikin 100 na shawarar yau da kullun na calcium. Za ku sami akwati na Fage kashi 2 cikin 100 na Yogurt na Girki na Farin Ciki a cikin firjin mu a kowane lokaci. Sanya shi tare da sabbin berries, kwayoyi ko tsaba don haɓaka ante (ko ku yi amfani da shi tare da yankan apple da zuma don tsomawa).
7. Granola na gida
Hatsi babban tushen furotin ne mai ban mamaki, a cikin giram shida a kowace hidimar rabin kofin. Amma ba za mu ba da shawarar cin busassun hatsi daga cikin gwangwani ba, don haka juya su cikin granola. Wannan girke-girke na granola na koko yana da ƙarin fa'idar man gyada, don haka yana ba da nau'in furotin gram tara a kowace hidima. Mun san abin da za mu ci a gobe.
8. Edamame
Protein: 17g/daya (dafasa) kofin
Edamame cikakke ne, waken soya mara girma, da waken soya daidai yake da manyan furotin. Yin hidimar kofi ɗaya na dafaffen edamame yana ba da gram 17 na furotin, don haka yana da sauƙi, mai cike da kuzari. Sayi shi a cikin busasshiyar sigar daskarewa don dacewa, zaɓi mai tafiya ko siya injin injin ku tare da ƴan jakunkuna na daskararrun edamame don yin tururi, miya da gasa. Wuce soya miya, don Allah.
9. Gasasshen Chickpeas
Protein: 29g/100 grams
Tabbas, zaku iya cin kajin kaji kai tsaye daga cikin gwangwani… ko kuna iya gasa su da man zaitun, gishiri da barkono don jazzed sama, abun ciye-ciye mai wadatar furotin mai ɗaci da crunchy ta duk hanyoyin da suka dace. Chickpeas yana da gram 19 na furotin a kowace gram 100 kuma tabbas kun riga kun sami gwangwani a cikin kayan abinci. Don gasa su, kurkure, magudana kuma a bushe gwangwani na chickpeas, sannan a jefa da man zaitun, gishiri, barkono da duk wani kayan yaji da kuke so kuma a gasa a cikin tanda 375F har sai zinariya da kullun. Voil , lokacin cin abinci ya yi yanzu.
manufa10. Man Gyada
Protein: 7g/cokali biyu
A'a, man gyada tabbas ba na sandwiches kawai ba. Cokali guda na man gyada na ɗaya daga cikin abubuwan da za mu ci idan muna buƙatar abin da za mu ci kuma muna buƙatar shi sauri . Ko kun zaɓi sigar halitta, zaɓi mai banƙyama ko, abin da muka fi so, Creamy Jif , man gyada yana tattara nau'in furotin mai kauri bakwai ga kowane cokali biyu na hidima. Haɗa shi tare da busassun alkama gabaɗaya, yankan apple ko ayaba don haɓakar carbohydrate, ko ƙara cokali guda zuwa santsi don magani mai tsami. Ajiye kwalba a cikin teburin aikinku ko kayan abinci (ko duka biyu) don haka koyaushe kuna samun abun ciye-ciye a hannu.
11. Cottage Cheese
Protein: 12g / rabin kofin hidima
A'a, ba kawai abincin abinci ba ne. Cottage cuku yana da furotin da yawa, mutane! Hakanan yana da daɗi tare da ɗan ɗanɗano ɗanɗano mai ɗanɗano baƙar fata. Dangane da alamar, hidimar rabin kofi na cuku gida yana da kusan gram 12 na furotin da adadin kuzari 110 kawai. Kar a buga shi har sai kun gwada shi.
12. Tuna gwangwani
Kada a ajiye wannan gwangwani tuna don narke lokacin abincin rana. Har ila yau, nosh mai wadataccen furotin ne mai sauri, yana shigowa a gram 20 na furotin a kowace hidimar oza uku. Kuma ba dole ba ne ka ci shi kai tsaye daga gwangwani. A yi masa ado da ƴaƴan mustard ko mayonnaise, sai a fashe ɗan barkono baƙar fata sabo kuma a yi amfani da shi a matsayin abin tofi don busassun ko gasa.
yadda ake zama mai sauki a rayuwa
13. Tinned kifi
Protein: 20g/oce guda uku
Idan ba ku da kwano na sardine a cikin kantin sayar da ku, lokaci ya yi da za ku tarawa. Sardines, anchovies da sauran kifin gwangwani da abincin teku suna da kyakkyawan tushen furotin, tare da gram 20 a kowace oza uku. Ba a sayar ba tukuna? Suna da daɗi a kan busassun da gasassun, an yayyafa su da man zaitun ko kuma a zubar da su a cikin miya mai zafi. Sayi kwano na Sardines launi kuma mun gode daga baya.
manufa14. Dinkin Almond
Protein: 6g/oce guda daya
Kwayoyi gabaɗaya shine kyakkyawan tushen furotin, amma almonds sun fi haka, suna rufewa a cikin giram shida a kowace awa ɗaya. Kuma lokacin da kuka yi la'akari da abun ciki na fiber (gram hudu a kowace hidima) da kuma kitse mai kyau a cikin almonds, kun sami girke-girke don cikawa, maganin furotin mai lafiya na zuciya. Abin farin ciki, akwai nau'i-nau'i iri-iri a cikin hanyar kantin kayan miya, daga danye zuwa dandano na wasabi. Yawancin lokaci muna manne da al'ada mai sauƙi mai sauƙi, gasasshen almond. (Me za mu iya cewa? Mu masu tsarkakewa ne.) Abin sani kawai? Almonds (da duk kwayoyi, don wannan al'amari) suna da kyawawan kalori-m, don haka kula da rabonku. BTW, dan kadan ya kai kusan almonds 20.
15. Zauren Cuku
Protein: 6g ku
Wannan abin da aka fi so na ƙuruciya ya faru ya zama abin ciye-ciye mai wayo, idan kuna buƙatar furotin a kan tafiya. Ɗayan itacen cuku yana samar da nau'in furotin guda shida da gram ɗaya na carbohydrates, yana mai da shi wani zaɓi mai kyau ga masu cin abinci na keto. Duk wani alama ko dandano zai yi, amma mun kasance masu ban sha'awa ga koyaushe mozzarella .
amfanin shan madara ga fata
16. Guraren gyaɗa
Protein: 5g/ yi hidima
Babu kunya a tsugunar da 'yan fakitin man gyada crackers a cikin teburin ku don rataye da rana, musamman la'akari da cewa za su iya ƙunsar kusan giram huɗu na furotin a kowace hidima. Har ma mafi kyau, yi naka tare da busassun hatsi gaba ɗaya da amintaccen tulun man gyada. Kuna da ɗayan waɗannan, daidai?
17. Trail Mix
Protein: 8g/ yi aiki
Yi la'akari da haɗewar hanya kamar samun duk fa'idodin goro tare da wasu abubuwan nishaɗi, kamar busassun 'ya'yan itace da flakes na kwakwa. Kuna iya yin naku a gida ko zaɓi ɗaya a kantin kayan miya amma kuyi ƙoƙarin nemo hanyar haɗin gwiwa wacce ke da kusan gram 8 na furotin a kowane hidima don mafi cika abun ciye-ciye. Za mu yi ƙarya idan muka ce Target Monster Trail Mix ba shine abin da muka fi so ba, amma kuma yana da gram 17 na sukari-oops. Madaidaicin hanyar haɗin kai yana da nauyi akan goro da haske akan guntun man gyada.
manufa18. 'Ya'yan itãcen marmari da Bars
Protein: 5g ku
Idan granola da haɗin sawu suna da jariri mai daɗi, wannan zai kasance, ba tare da ɓarna ba, ba shakka. 'Ya'yan itãcen marmari da sanduna na goro abinci ne mai dacewa, kuma yawancin suna da kusan giram shida na furotin a kowace mashaya. Muna son KYAU sanduna saboda suna da ƙaramin sukari (gram biyar kawai a kowace mashaya) kuma suna zuwa da ɗanɗano iri-iri, kamar gishirin ruwan cakulan duhu da vanilla blueberry.
19. Turkawa Rollups
Protein: 8g/oce guda daya
Idan kuna da naman abincin rana a cikin firij ɗinku, yi amfani da shi da kyau kuma ku yi ɗan saurin jujjuyawar turkey. Wannan ya fi fasaha fiye da kimiyya, kuma za ku iya cika su da duk abin da kuke so (cuku, veggies, karin cuku). Oza daya na turkey yana da giram takwas na furotin. Jeka gari.
20. Oatmeal
Protein: 6g/daya (dafasa) kofin
Shin ya zo da mamaki cewa oatmeal yana da adadi mai yawa na furotin? Ee, ko da yake yana da hatsi, kofi ɗaya na dafaffen oatmeal ya ƙunshi nau'in furotin guda shida (kuma adadin kuzari 150 kawai), yana mai da shi abincin abinci mai kyau wanda zai tsaya ga haƙarƙarin ku. Saka shi da goro, tsaba ko man gyada don ƙarin haɓakar furotin. Girke-girkenmu na hatsi na dare tare da man gyada da ayaba yana sanya karin kumallo mai dacewa da kuma abin ciye-ciye.
21. Salatin kaza
Protein: 7g / guda daya
Muna ba ku cikakken izini don juya babban abincin lokacin abincin rana zuwa abun ciye-ciye. Me yasa? Domin yana da sinadarin zinare. Ɗayan hidimar girke-girkenmu na salatin kaza na yogurt na Girka yana da nau'in furotin guda bakwai da adadin kuzari 113. Yana da haske har yanzu yana cikowa, wanda shine ainihin abin da muke buƙata a lokacin ɗaukar ni.
Amazon22. Abincin Cuku
Protein: 9g/ yi hidima
Abin da heck ne cuku abun ciye-ciye , ka tambaya? Tambaya mai kyau. Akwai dukan nau'in munchables a kasuwa wanda aka yi da cuku mai bushe, don haka yana da kullun kamar cracker da cheesy kamar, da kyau, cuku. Daya irin wannan misali? Gurasa Cheddar Cheese Crisps , wanda ke samar da nau'in furotin tara a kowace hidima kuma an yi shi da sinadarai guda ɗaya kawai: cuku cheddar.
magunguna na halitta don bushewar fata
23. Jiki
Protein: 12g/oce guda daya
Masu fakitin baya da masu tafiya suna kan wani abu: Jerky yana da lafiya, abun ciye-ciye mai wadatar furotin, musamman saboda an yi shi da nama (ko kifi ko namomin kaza, idan kun kasance cikin irin wannan abu). Yin hidimar oza ɗaya na jeri na naman sa yana fakitin giram 12 na furotin. Idan ka zaɓi siyayyar naman sa da aka siyo ko jakin turkey, gwada nemo mafi ƙarancin zaɓin da aka sarrafa. Ko zaɓi yin naka, idan kana da dehydrator a hannu.
24. Man goro
Protein: 6g / 32-gram hidima
Idan kuna son abun ciki na furotin na man gyada amma kuna rashin lafiyar gyada (ko kuma kawai ba ku son dandano), yawancin sauran man goro suna ba da irin wannan abun ciki mai gina jiki da haɓaka ba tare da gyada ba. Ko mafi kyau, yawancin man goro ana sarrafa su kaɗan ba tare da sinadarai na asiri ba. Justin's Almond Butter , alal misali, ana yin shi da busassun gasasshen almonds da mai, kuma yana da giram shida na furotin a kowace hidimar gram 32. Almond man shanu da jelly sandwich, kowa?
25. Bars (Protein Bars).
Tare da suna kamar sandunan furotin, yana da lafiya a faɗi cewa waɗannan sanduna suna da… Amma ba duk sandunan sunadaran suna da darajar dogaro da su ba, kamar yadda wasu nau'ikan sukari suka yi yawa. Mafi koshin lafiya, mafi yawan zaɓuɓɓukan cikewa suna da aƙalla gram takwas na furotin, wanda bai wuce gram 14 na sukari ba kuma aƙalla gram 3 na fiber. 'Yan sanduna waɗanda suka dace da lissafin sun haɗa da RXBAR , Kawai Protein da Ka yi tunani! Bars masu yawan furotin .
LABARI: Sandunan Protein Mafi Lafiya 15 Zaku Iya Siya akan Amazon
