Konsumimi i proteinave p\u00ebr m\u00ebngjes \u00ebsht\u00eb nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb mira p\u00ebr t\u00eb filluar dit\u00ebn.<\/p>\n\n\n\n
Nisja e dit\u00ebs me proteina ndihmon n\u00eb balancimin e niveleve t\u00eb sheqerit n\u00eb gjak, zvog\u00eblon ngr\u00ebnien e ushqimeve t\u00eb shpejta n\u00eb mes t\u00eb m\u00ebngjesit dhe ju mban t\u00eb ngopur p\u00ebr m\u00eb gjat\u00eb.
Proteina gjithashtu nxit rigjenerimin dhe mir\u00ebmbajtjen e muskujve, gj\u00eb q\u00eb \u00ebsht\u00eb ve\u00e7an\u00ebrisht e r\u00ebnd\u00ebsishme n\u00ebse jeni fizikisht aktiv ose p\u00ebrpiqeni t\u00eb mbani nj\u00eb pesh\u00eb t\u00eb sh\u00ebndetshme.
Vez\u00ebt jan\u00eb nj\u00eb zgjedhje e dukshme p\u00ebr m\u00ebngjes, nj\u00eb porcion prej 100 gram\u00ebsh p\u00ebrmban 10.7 gram proteina.<\/p>\n\n\n\n
Nuk jeni t\u00eb sigurt se \u00e7far\u00eb tjet\u00ebr t\u00eb hani?
M\u00eb posht\u00eb jan\u00eb ushqimet q\u00eb p\u00ebrmbajn\u00eb m\u00eb shum\u00eb proteina sesa vez\u00ebt, me sh\u00ebnimin se sasia e proteinave tregohet p\u00ebr nj\u00eb porcion prej 100 gram\u00ebsh.
Gjalp\u00eb bajamesh
P\u00ebrmbajtja e proteinave: 20.8 gram
Gjalpi i bajameve \u00ebsht\u00eb i pasur me p\u00ebrb\u00ebr\u00ebs t\u00eb dobish\u00ebm, duke p\u00ebrfshir\u00eb fibra, yndyrna poli- dhe mono- t\u00eb pangopura, riboflavin\u00eb, vitamin\u00eb E, magnez, fosfor, bak\u00ebr dhe zink.
Lyejeni at\u00eb n\u00eb buk\u00eb t\u00eb thekur t\u00eb skuqur (nj\u00eb tjet\u00ebr opsion me shum\u00eb proteina) ose shtojeni n\u00eb bollgurin e pjekur gjat\u00eb nat\u00ebs.<\/p>\n\n\n\n
Salmon i tymosur
P\u00ebrmbajtja e proteinave: 18.3 gram
Salmoni \u00ebsht\u00eb nj\u00eb burim i mir\u00eb i acideve yndyrore omega-3, t\u00eb cilat jan\u00eb t\u00eb dobishme p\u00ebr sh\u00ebndetin e zemr\u00ebs dhe mund t\u00eb zvog\u00eblojn\u00eb rrezikun e s\u00ebmundjeve koronare t\u00eb zemr\u00ebs. Procesi i tymosjes mund t\u00eb zvog\u00ebloj\u00eb p\u00ebrmbajtjen e acideve yndyrore, me tymin e nxeht\u00eb q\u00eb mendohet se i zvog\u00eblon acidet yndyrore m\u00eb shum\u00eb sesa tymi i ftoht\u00eb.
Qull Teff
P\u00ebrmbajtja e proteinave: 13.3 gram<\/p>\n\n\n\n
Provoni qullin me teff si nj\u00eb version inovativ t\u00eb qullit. Teff \u00ebsht\u00eb nj\u00eb nga drith\u00ebrat me p\u00ebrmbajtjen m\u00eb t\u00eb lart\u00eb t\u00eb proteinave, \u00ebsht\u00eb natyrsh\u00ebm pa gluten dhe \u00ebsht\u00eb i pasur me hekur, kalcium dhe magnez \u2013 l\u00ebnd\u00eb ushqyese q\u00eb shum\u00eb njer\u00ebzve u mungojn\u00eb.
Vez\u00eb t\u00eb f\u00ebrguara me tofu dhe filiza
P\u00ebrmbajtja e proteinave: 13.2 gram
P\u00ebr nj\u00eb version me baz\u00eb bimore t\u00eb pjat\u00ebs s\u00eb ngjashme me vez\u00ebn, provoni tofu t\u00eb f\u00ebrguar me lak\u00ebr, e cila p\u00ebrmban m\u00eb shum\u00eb proteina sesa tofu i rregullt.<\/p>\n\n\n\n
Tofu \u00ebsht\u00eb nj\u00eb burim i shk\u00eblqyer proteinash me baz\u00eb bimore, me pak yndyr\u00eb t\u00eb ngopur dhe pa kolesterol. Rekomandohet skuqja e tij me shafran t\u00eb Indis\u00eb (p\u00ebr ngjyr\u00eb), hudh\u00ebr, qep\u00eb dhe perime. P\u00ebr shije djathi, shtoni maja ushqyese dhe vitamin\u00eb B12.
Buk\u00eb e thekur me lak\u00ebr
P\u00ebrmbajtja e proteinave: 13.2 gram
Buka e thekur mund t\u00eb ket\u00eb p\u00ebrmbajtje t\u00eb lart\u00eb proteinash n\u00ebse zgjidhni buk\u00ebn e duhur. Buka me filiza p\u00ebrmban m\u00eb shum\u00eb l\u00ebnd\u00eb ushqyese t\u00eb biodisponueshme dhe pak m\u00eb shum\u00eb proteina sesa buka e rregullt.<\/p>\n\n\n\n
Bollgur
P\u00ebrmbajtja e proteinave: 12.5 gram
T\u00ebrsh\u00ebra \u00ebsht\u00eb e pasur me fibra dhe proteina. T\u00ebrsh\u00ebra mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb mikrobiot\u00ebn e zorr\u00ebve dhe t\u00eb ndihmoj\u00eb n\u00eb ruajtjen e niveleve t\u00eb sh\u00ebndetshme t\u00eb kolesterolit. P\u00ebr nj\u00eb p\u00ebrgatitje t\u00eb shpejt\u00eb, p\u00ebrgatitni bollgur gjat\u00eb nat\u00ebs.
Rekomandohet nj\u00eb raport nj\u00eb me nj\u00eb t\u00eb qum\u00ebshtit dhe t\u00ebrsh\u00ebr\u00ebs, dhe si suplemente ai sugjeron manaferrat, arrat, kanell\u00ebn ose gjalpin e bajameve.<\/p>\n\n\n\n
Djath\u00eb gjize
P\u00ebrmbajtja e proteinave: 11.6 gram
Djathi i fresk\u00ebt \u00ebsht\u00eb i pasur me proteina dhe kalcium, dhe shpesh p\u00ebrmban m\u00eb shum\u00eb proteina p\u00ebr porcion sesa kosi grek.
Gjithashtu ka m\u00eb pak karbohidrate, duke e b\u00ebr\u00eb nj\u00eb zgjedhje t\u00eb shk\u00eblqyer p\u00ebr ata q\u00eb duan m\u00eb shum\u00eb proteina pa laktoz\u00eb t\u00eb shtuar. Hajeni ve\u00e7mas, shtoni fruta sip\u00ebr ose p\u00ebrfshijeni n\u00eb nj\u00eb vakt tjet\u00ebr p\u00ebr nj\u00eb burim shtes\u00eb proteinash.
Provoni ta p\u00ebrzieni n\u00eb p\u00ebrzierjen p\u00ebr petulla p\u00ebr nj\u00eb rritje t\u00eb proteinave, p\u00ebrziejeni n\u00eb vez\u00eb t\u00eb f\u00ebrguara p\u00ebr m\u00eb shum\u00eb kremozitet ose hidheni n\u00eb nj\u00eb smoothie p\u00ebr nj\u00eb tekstur\u00eb t\u00eb pasur si tort\u00eb me djath\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"
Konsumimi i proteinave p\u00ebr m\u00ebngjes \u00ebsht\u00eb nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb mira p\u00ebr t\u00eb filluar dit\u00ebn. Nisja e dit\u00ebs me proteina ndihmon n\u00eb balancimin e niveleve t\u00eb sheqerit n\u00eb gjak, zvog\u00eblon ngr\u00ebnien e ushqimeve t\u00eb shpejta n\u00eb mes t\u00eb m\u00ebngjesit dhe ju mban t\u00eb ngopur p\u00ebr m\u00eb gjat\u00eb. Proteina gjithashtu nxit rigjenerimin dhe mir\u00ebmbajtjen e […]<\/p>\n","protected":false},"author":2,"featured_media":62199,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[],"class_list":["post-62200","post","type-post","status-publish","format-standard","has-post-thumbnail","category-ushqehu-shendetshem"],"yoast_head":"\n