Proteine (proteine) igomba kuba igice cyimirire yumuntu uwo ari we wese. Kunywa proteine muburyo buhagije ni ngombwa gusa kubuzima. Poroteyine iha imbaraga umubiri nibikorwa nkibintu "kubaka ibikoresho" kumitsi. Umusatsi n'imisumari bigizwe ahanini na poroteyine. Gukoresha kwa proteine birashobora kandi gufasha gushimangira ubuzima bwamagufwa ndetse ukagabanya ibiro, kubera ko ibiryo bikungahaye muri poroteyine bishyigikira kumva ko ari amakarito. Dutanga ingero zisoko nziza cyane ya poroteyine kubakomoka ku bimera nubusa.
1. Amagi
Amagi nisoko ikunzwe kandi ihendutse. Bazumirwa n'intungamubiri zitandukanye, harimo na poroteyine. Iki gicuruzwa kirashobora gukoreshwa buri munsi, kandi, cyane, birashobora kwitegura muburyo butandukanye. Amagi nawe yoroshye guteka, kandi bisaba igihe gito. Benshi batangira umunsi wabo muri bo, bigatuma amagi yatembye mugitondo cya mugitondo.2. Oatmeal
Oati - Ibindi biryo byiza, kuko bitarimo gluten kandi bikungahaye muri fibre. Oatmeal iraroroshye kandi yiteguye vuba, kandi urashobora kuyikoresha mugihe icyo aricyo cyose cyumunsi (nibyiza gukora mugihe cya mugitondo). Oats nayo agira uruhare mubuzima bwumutima, kubera ko ifite poroteyine nyinshi, kandi ifasha kandi kubungabunga isukari ya Cholesterol hamwe nisukari yamaraso. Nubwo hari karori ebyiri muri karori, irashobora gushyigikira ibyiyumvo byo kwiyuhagira igihe kirekire, kuko iki gicuruzwa kirimo fibre.
3. Amata, foromaje na yogurt
Ibikomoka ku mata ntabwo ari byinshi gusa na calcium, ariko nanone birimo proteine. Kubwibyo, abashaka kugira ubuzima bwiza bakwiriye kunywa amata buri munsi. Kandi, iki gicuruzwa kizamura ubuzima bwamagufa n amenyo.4. Ibishyimbo.
Ibishyimbo (kimwe nibindi bishyimbo) nimwe mu masoko meza ya poroteyine, kandi irashobora kongerwaho uko ariho. Kurugero, urashobora gukora salade y'ibishyimbo hamwe nibindi bintu byiza kandi wishimire ibintu byinshi byingirakamaro. Igikombe kimwe cyibishyimbo byirabura birimo garama zirenga 15 za poroteyine. Nukuri nisoko nziza ya fibre, izafasha gutakaza neza, kubahiriza umunsi muremure.
5. Amagare yo mu nyanja
Mu nyanja y'ibiryo, ibinure bike cyane, ariko ni isoko nziza ya poroteyine. Nubwo, ugereranije nibindi mahitamo yo mu nyanja, salmon ikubiyemo ibinure byinshi, habaho ibinure byinshi, habaho ibinure byinshi bya Omega-3 ibinure bikora aya mafi nuburyo bwiza bwo gukomeza ubuzima bwumutima.6. amavuta y'ibishyimbo
Abantu benshi bakunda amavuta y'ibishyimbo. Uyu Yummy arashobora gutanga umubiri hamwe nigipimo cya squirrel. Amavuta y'ibishyimbo, nkuko ubizi, bifasha imikorere yumutima, biteza imbere ubuzima bwumurato kandi bugabanya ibyago byo gukura indwara z'umutima.