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YÜKSEK PROTEİNLİ ATIŞTIRMALIKLAR

Tarafından Gönderildi MarketplaceUser 24/10/2018 0 Yorum Yap

 

Yoğun bir yaşam tarzınız varsa, acıktığınız her an elinizin altında yemek bulunamayabilir ve bu anlarda atıştırmalıklar işe yarayabilir. Bununla birlikte, günümüzde birçok atıştırmalık yiyeceklerde rafine edilmiş karbonhidrat ve şeker oranı da  yüksektir; bu da sizin daha fazla açlık hissetmenize yol açacağından tatmin edici ve sağlıklı değildir.

Önemli olan, atıştırmalıklarınızın besleyici ve protein içermesini sağlamaktır. Protein tokluğu artırır, çünkü sindirimi yavaşlatır ve kan şekeri düzeylerini stabilize ederİşte sağlıklı ve taşınabilir yüksek proteinli atıştırmalıklar,

 

1. Trail Mix

Trail mix, bazen çikolata ve tahıllarla bir araya getirilen kurutulmuş meyve ve fındıkların birleşimidir. İki gramlık bir porsiyonda sekiz gramlık bir protein kaynağıdır.

Protein karışımındaki protein miktarını, badem veya antepfıstığı kullanarak arttırabilirsiniz. Badem ve antepfıstığında ceviz veya kaju gibi diğer fındık türlerinden daha yüksek oranda protein bulunur.

Kurutulmuş meyve ve kuruyemiş karışımının kalorileri çok yüksektir, bu nedenle bir seferde çok fazla tüketmemek önemlidir. Bir avuç atıştırmalık makul olacaktır.

 

2-  Yoğurt Parfe

 yoğurt, bir fincan porsiyon (224 gram) başına 20 gram protein ile ideal bir sağlıklı ve yüksek proteinli atıştırmalıktır. Büyük bir protein kaynağı olmasının yanı sıra, yoğurtta kemik sağlığı için önemli olan kalsiyumda yüksektir.

Yoğurtları daha lezzetli ve dolgun hale getirmek için bir fincan yoğurt ile granola ve karışık meyveleri birleştirerek bir parfe haline getirebilirsiniz.

Granolaya yoğurt ilavesi, 100 gram başına 12 gram daha protein sağlar. Bununla birlikte, granola kalorilerinde yüksek ve tüketimi kolay olduğu için ne kadar kullandığınıza dikkat edin. Bir veya iki çorba kaşığı makul bir porsiyon büyüklüğüdür

 

3- Chia Tohumlu Puding

Chia tohum pudingi son yıllarda popüler bir atıştırmalık haline geldi. Protein oranı yüksek olmanın yanı sıra lezzetli ve sağlıklıdır.

Chia tohumlarının 100 gramında 12 gram protein vardır ayrıca kalsiyum, fosfor ve manganez gibi başka besin maddeleri bakımından da zengindir. Dahası, çeşitli sağlık yararları sağlayan yüksek omega-3 yağ asidi içeriği için dikkate değerdirler Örneğin, chia tohumları , kalp hastalığı riskini azaltmak için önemli olan trigliserit düzeylerinin düşmesine yardımcı olabilir

 

4-Kabak Çekirdeği

Kabak çekirdeği, hızlı bir atıştırma için mükemmeldir ve aynı zamanda hem protein ve diğer bazı değerli besinleri içerir.

Kabak çekirdeğinin 100 gramı, 15 gram protein ve ayrıca önemli miktarda lif, magnezyum, çinko ve çoklu doymamış yağ asidi içerir. Ayrıca E vitamini ve karotenoidler de dahil olmak üzere hastalıkla mücadele eden antioksidanlar sağlarlar.

 

Ayrıca, içeriğindeki  protein ve lif içerikleri, kabak çekirdeğini, tam bir yemek yiyene kadar açlıktan korumak için harika bir atıştırmalık haline getirir. Çiğ olarak yenebilir ya da biraz baharatla kavurmayı deneyebilirsiniz. Uygun bir porsiyon büyüklüğü yaklaşık 1/4 fincandır.

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